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Choosing what to eat and the steps you need take to achieve your health goals can be overwhelming. With so many diets out there and numerous experts who all have different opinions, how can you determine whatll work for you? Nutrigenomics provides some clarity.

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Nutrigenomics is a way to zoom in on what will help you reach your goals based on what we know about your genes and how they interact with the food you eat, says registered dietitian Devon Peart, MHSc, BASc, RD.

Peart explains how the latest in personalized nutrition works and how it may help promote weight loss, disease prevention, athletic performance and more.

Nutrigenomics or nutritional genomics is the study of how genes and nutrition interact, Peart says. Variants (differences) in your genes predict how your body will likely respond to certain nutrients.

For instance, variants on your FTO gene are related to metabolism, energy expenditure and energy balance; they impact weight management and body composition. Your FTO gene variants reveal how your body metabolizes fat and protein. With guidance from a dietitian, you can use that knowledge to choose an eating plan that works well with your genetic makeup.

The results from nutrigenomic testing can help inform your everyday decisions. For example, your genetic variants may signal that youre more likely to:

The DNA test for nutrigenomics is a simple swab of the inside of your mouth. Thats sent off to a lab for analysis, and you get the results a few weeks later. Labs may analyze 70 or more different genes.

Nutrigenomic testing is based on science and is very accurate, Peart says. Keep in mind that the results show your potential for health conditions or how your body will likely respond to nutrients. But just because youre genetically prone to something doesnt mean its a given.

Several companies sell direct-to-consumer genetic tests, but Peart says you really need to work with a professional. Registered dietitians with training in nutrigenomics can explain the relevance of the results: what they mean for your health and how to choose foods that minimize your risk (and optimize your health) based on your specific variants.

For example, lets say you have the genetic variant associated with high levels of triglyceride (circulating fats in your blood). A dietitian can help reduce that risk by looking for ways to add more omega-3 fatty acids to your diet. Theyre proven to lower triglyceride levels.

Nutrigenomics lets you pinpoint the parts of your diet that have the most impact on your health and can reduce disease risk factors, says Peart. Research also shows that when people have genetic information about themselves, it strengthens their motivation to work on health goals.

Take high blood pressure. Its one thing to know it runs in your family, and its another to see the solid, genetic evidence of risk. But just because you have the variant for it doesnt mean its inevitable. And thats where the empowering part of nutrigenomics comes into play. Working with a dietitian, you can create an actionable plan like looking for ways to lower sodium to live your healthiest life.

Genetics is one part of the health picture, but factors like your lifestyle and environment are key influencers, too. How much does each component contribute to how your body responds to food? Thats a question tackled in the PREDICT 1 Study.

The study gathered data from 1,000 participants, more than half of who were twins. They ate specially designed muffins, and afterward, researchers measured the levels of sugar (glucose), insulin and fat in the participants blood. They also collected information about each participants amount of exercise and sleep. From stool samples, researchers analyzed each persons gut bacteria (microbiome), too.

Here are the findings:

The bottom line: Genetics plays one part in a complex dance among factors that vary from person to person. And its possible to change many of those factors, including:

Personalized nutrition recommendations based on your genetics, preferences and predispositions may well replace one-size-fits-all advice in the future.

As people learn more about their genetic makeup, I think nutrigenomics will become a routine part of making nutrition choices, Peart says.

Genetic tendencies are forecasts, not guarantees. And nutrigenomics cant eliminate all of the trial-and-error when it comes to diet, supplements and workout routines. But nutrigenomics does give you a more targeted approach to figuring out what steps you can take to feel your best.

See the article here:
How Nutrigenomics May Impact the Way You Eat - Health Essentials from Cleveland Clinic

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Recently, I had a conversation with someone who expressed an interest in running, but felt the need to lose weight before getting started on their running journey. They described their dieting strategies. This mindset caught me off guard, and it made me sad to know that they didnt consider themselves a runner due to their body, size, or weight.

First, if you have a body, you have a runners body. Some people like to say: Everyone is a runner. Some just dont know it yet. Ha! Now, Im not one to convince people to do things they dont want to do. However, if someone expresses an interest in running, but does not see themselves as someone who could ever be a runner, Im absolutely going to help pave the pathway to becoming a runner and provide guidance along the way.

Before you begin, remember this: The key points to getting started are the same for everyonewhether you dont see yourself as having the ideal runners body (whichI repeatdoes not exist), or the concept of running to you has been a foreign idea until now. The biggest thing to remember is to start small and focus on building gradually.

Get the right pair of running shoes that fit your feet and work for you. Youll be more inclined to keep up with the practice of running if you make the investment in yourself by purchasing shoes that get you up and out the door.

Establishing a routine that has a window of time for your running is critical. Life is busyand with work, family, and other obligations, fitting in running can be impossible if you dont make time for it. Try to block out the same time for yourself every day. On the days you dont run, incorporate other things that can help your runningpractice mindfulness, do some mobility or strength work, go for a walk, or take a little time to reflect on your recent training. Utilizing the same window of time each day for your running (as best as possible) will help create a routine that will set you up for success.

Sometimes the best place to start with running is walking. Progressions take time and practice, and if youve never run before, starting with walking is completely okay. Build the habit and the routine by going out for brisk walks. Put some intention into the effort. From there, you can build in run/walk intervals, incorporating bouts of jogging. Dont think the first time you head out the door needs to be a speedy run. Start with walking and build from there.

Navigating a training plan or deciding how to progress in your own running can be extremely challenging. It can lead to increasing your mileage too suddenly, which often leads to injury. It can also lead to talking yourself out of a run, which is easy to do when you dont have a plan. Instead of playing the guessing game, find a training plan that takes the guesswork out of what to do. Hiring a coach is also an option. A coach can provide a plan thats customized specifically for you, and help you get to your goals.

Accountability is key. Having someone outside of yourself to keep you accountable is extremely helpful. Youll notice that elite runners dont train alonethey run in packs. They have running partners and teammates who challenge them, motivate them, and hold them accountable in their running. Try it! Now, this isnt just for people looking to compete. Having training partners will not only improve your running, but also enrich your life. Start by looking into a running group near you, or visit your local running store and inquire about group runs.

Circling back to my story about the person who wanted to be a runner but felt the need to lose weight: I want to reshape that thinking. Instead of focusing solely on dieting, I encourage you to think and eat like an athlete. What does that mean? Athletes who take their training seriously arent on a calorie-deficit diet. They also arent eating a bunch of junk food to fuel their training. High-performing athletes focus on nutrient-dense, well-balanced diets that fuel their body and their mind. I want you to do that. Choose healthy, nutritious foods that will set you up to feel and be your best. Do this instead of cutting calories, which will sap your energy and potentially lead to injuries and an unhealthy and unhappy lifestyle.

Everyone, no matter the body, can be a runner if the desire is there. Help me spread that message. If someone looks up to you as a runner but doesnt see that being possible for them, give them some guidance. Tell them to start with walking and make it a habit or invite them to join you on a run sometime. Running can enrich lives, and its our job to help share that with the world!

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Runner's Body: What Is a Runner's Body Type? - runnersworld.com

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We all want to do the best by our horses, but modern management practices arent always helpful when you strive to make your horse #fitnotfat. It can be a difficult balance for many horse owners to meet their horses mental, physical and dietary needs, as well as keep an eye on their horses waistline.

There are two lifestyle areas physical and mental wellbeing, and diet that you can reassess to improve your horses quality of life.

Getting him out and moving will benefit your horse mentally and physically, but access to too much grazing can cause his waistline to expand. Grass intake needs to be regulated by type of field, size of field, number of horses grazing and use of grazing muzzles.

When turnout is not possible, alternative access to outdoor space and equine company is important.

Interaction between horses increases the amount they move when turned out.

Any field can be adapted to encourage greater movement. There are some fabulous guides to this available. Track system expert Dr Tamzin Furtado recommends this online article about grazing systems, the book Paddock Paradise by Jaime Jackson, and the Facebook group Track Systems UK.

Consider sharing your horse if you struggle to find the time yourself.

Adding variety can stop you and your horse from getting bored. Try schooling, jumping, hacking, and in-hand.

This can also make him work harder. Use your arena, but also work him on grass and roads, incorporate hill work and, if possible, in water.

This will encourage movement and your horse will expend excess calories to keep himself warm.

Safe toys and trickle-feeders, such as treat balls, can be used to increase movement and create mental stimulation in order to access food.

Where there is a need to supplement the diet with hay or concentrate feed, this can be done in a way that increases movement; for example, by dividing up rations and locating them in different parts of the field.

Only feed hard/concentrate feed if forage intake is at a maximum/ad-lib and more energy is required in order for your horse to carry out the work he does. Speak to a nutritionist for advice on this.

Where forage intake needs to be limited, try to slow the rate of feeding by using trickle feeding nets and grazing muzzles. Strip grazing (when done correctly) and track systems can slow grass intake.

Have you heard about Your Horses#FitNotFatcampaign, which is supported by Dodson & Horrell? Equine obesity is an enormous welfare problem and were on a mission to provide owners and riders with the knowledge, skills and information you need to keep your horse in tip-top health. It could be life saving! Findoutmore

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11 ways to improve your horse's diet and help to keep him healthy - Your Horse

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Father Terry Martin, a Catholic priest in West Sussex, became a vegan almost three years ago. The transition was fairly abrupt: he was alone eating a roast dinner with his dog Pepe on his knees (I know, he says. Terrible.) when he was struck by the realisation that the animal he was eating had been just as sentient as the one sitting on my lap.

At the time, Pepe, a cockapoo, was also a strict carnivore. I actually raw-fed him, so talk about going from the ridiculous to the sublime, says Martin. Raw-feeding involved buying prepared, frozen raw-meat meals and defrosting them. He liked it, and for a while I was a bit of an advocate for it, but when my ethics led me to become vegan myself I thought, I cant actually have meat and dairy products in the house any more. Its just not something Im prepared to do. So I looked into vegan food for dogs.

These days, both of Father Terrys dogs, Pepe and George a more recent rescue eat a plant-based diet. By the time Id got George Id gone vegan, so he was vegan from day one with me, but of course he was six months old when he came to me off the streets of Greece, and I dont know what hed been eating before.

Projections suggest that the global vegan pet food market, worth $9.6bn (7.8bn) in 2020, will generate $16.3bn annually by 2030. Until recently, choice was limited, but several new UK based brands including The Pack, Omni and Noochy Poochy have started up in the past few years. In 2020, Lilys Kitchen a natural pet food brand that includes vegan dog food was acquired by Nestl Purina PetCare, the second-largest pet food company in the world.

But the idea of vegan dog food is still greeted with scepticism and, in the case of the British Veterinary Association (BVA), an abundance of caution. The organisations official advice suggests that while dogs can theoretically be fed a vegan diet that meets their nutritional needs, not enough is known about the effects to consider it safe.

We dont recommend it yet, just because the long-term studies havent been done, says Justine Shotton, the president of the BVA. While the short-term studies that weve seen suggest it could be just as good as other types of food, there hasnt been the evidence base of lifelong studies of feeding these pets these foods.

Advice from the Pet Food Manufacturers Association (PFMA) is just as circumspect. Although it says that dogs are omnivores and can adapt to a well-balanced vegetarian diet, its fact sheet on the subject maintains that vegan foods (no animal products) should be carefully checked by a vet or animal nutritionist as they may be deficient in arginine, lysine, methionine, tryptophan, taurine, iron, calcium, zinc, vitamin A and some B vitamins. Meticulous attention to detail would be needed to assure nutritional adequacy and palatability.

It also cites studies showing that dogs fed a vegetarian diet were often deficient in protein, essential amino acids and other nutrients, but the studies are old, predating the much wider availability of commercially prepared complete plant-based foods.

Michelle Thomas has been a vegan for six years. Her two-year-old Hungarian vizsla, Loki, went vegan at 10 months, after a recommended two-month transition period.

Being vegan myself, what I was feeding my dogs was becoming increasingly troubling to me, as it went against the way I was living, Thomas says. So I started looking into whether I could safely feed my dog a plant-based diet.

Was it primarily an ethical decision? Absolutely, its ethical, she says. And its also hugely environmental. Were in a true planetary emergency, and we can no longer ignore the part that animal agriculture is playing in destroying the planet.

Plant-based pet feeding is often presented as a time-consuming challenge, but Thomas insists its no more trouble than what she was doing before. She feeds Loki a commercial vegan kibble called Solo Vegetal, made from rice, potato, spinach, apple, carrot and different vegetable proteins. Its expensive roughly the same cost as any special diet pet food from a veterinary practice but no supplements are required. I have absolute confidence in it, Thomas says. And if I didnt, you know, I would be struggling with my principles and my ethics and probably feeding him something I didnt want to feed him.

Rachael was also a committed vegan, but didnt initially feel the need to force her two dogs a border terrier and a labrador to adhere to her regime. Id always been very much of the opinion: of course dogs need meat theyre carnivores, she said. Theyre descended from wolves they have to have it.

Like Thomas and Father Terry, Rachaels search for more information on plant-based pet feeding led her to Dr Arielle Griffiths MRCVS, a veterinarian and the director of Just Be Kind Dog Food, who offers nutritional advice and vegan dog food recommendations on her Just Be Kind website.

Griffiths, it transpires, was also a relatively recent convert to veganism, both for herself and her dog Ruff. Four years ago, I would have never dreamed that I would be going down this path, she says. Because we were buying normal dog food. I mean my husband would go on to Amazon and say: OK, lets see what the cheapest food is at the moment.

Griffiths mission began while she was working as a vet for the animal charity the Peoples Dispensary for Sick Animals (PDSA). I had one particularly gruelling day where I had to put four animals to sleep for obesity-related illness cats and dogs, she says. It was horrible. I got home and I just said: No, this is crazy. Im going to do something about this obesity epidemic.

Griffiths threw herself into the study of pet nutrition, and was surprised by what she found. The more I looked at it, the more I realised that, just like humans, the more plants you add into the diet, the healthier the pet will be.

People cite different reasons for moving their dogs to a plant-based diet. Some of the concerns are ethical the owners are usually vegan themselves. There is also the issue of sustainability: pets consume a fifth of the worlds meat and fish, although much of that is a byproduct of meat production for human consumption. Increasingly, however, people are putting their pets on vegan diets for their health.

This flies in the face of conventional thinking, which is that a vegan diet is only potentially feasible for dogs, and wholly unsuitable for cats. I think its important to recognise that while dogs theoretically can eat a vegetarian or vegan diet, cats are obligate carnivores, and we really do not recommend feeding them this because of the very serious health concerns that can result, says Shotton.

Griffiths disagrees, even when it comes to cats. Cats are so unhealthy in this country, terribly unhealthy obesity problems and allergy problems, and arthritis problems, she says. If cats were to go plant-based, wed see a huge change in health in cats.

Both cats and dogs have very specific nutritional requirements, including vitamins, amino acids and essential fatty acids that are normally found in meat. But supplemental nutrients are often added into ordinary dog food anyway, because processing eliminates them, and supplements including vitamin D3, omega fatty acids, L-carnitine and tryptophan can be derived from non-meat sources.

As long as youve got those, the protein levels you can get with plants is equivalent to the protein levels that you can get with meat and fish, says Griffiths. Most plant-based complete pet foods meet the nutritional guidelines set out by the PFMA and the European Pet Food Industry Federation (FEDIAF). But not all do.

There are some plant-based companies, sadly, in the UK that dont follow the proper FEDIAF guidelines, says Griffiths. Theyve been around for a long time, theyre not balanced and they havent got these valuable additions. They havent followed the times.

Because of the nutritional complexities surrounding plant-based feeding, it has been suggested that people who feed their pets an insufficiently nutritional vegan diet could face fines or even imprisonment for animal cruelty, but this ignores one important fact: pet owners are already presiding over a growing, and largely unpunished, obesity epidemic.

A recent survey-based study published in the journal Plos One showed that dogs on vegan diets actually had on average fewer veterinary visits than those on meat diets, and fewer health disorders. The reasons for this are not known, but the author of the study, Prof Andrew Knight, said: One of the most common health problems for dogs is being overweight or obese and it is unfortunately common that when we do tests on the commercial meat-based diets, there are more calories.

Another study conducted by the Ontario Veterinary College last year found that cats that were fed a plant-based diet about 20% of the survey sample also suffered fewer adverse health effects than meat-eating cats, as well as a similar lifespan.

Although vegan herself, Rachael had been feeding her border terrier a raw meat diet, hoping it might alleviate his lifelong stomach troubles. Id heard so many things about how miraculous it was when it came to curing dogs of absolutely everything under the sun, she says. No matter what condition it is, stick em on a raw diet and theyll get better.

So what happened?

Number one, he hated it, says Rachael. You could immediately tell he was not keen, but they say persevere with it. Dont feed them anything else, and eventually theyll get so hungry they start eating. Well, yeah, that happened.

The raw food was one stop in a long search to find a diet that would ease the dogs gastric issues, beginning with a variety of different meats. We tried every animal under the sun, Rachael says. I think we were down to: Lets try crocodile next. It was that bad, trying to find a food that would not make him horrifically ill four or five days a week.

She tried an insect-protein diet based largely on the black soldier fly larvae, but that didnt help. Then came the barf diet, short for biologically appropriate raw food. The raw feeding movement gained a lot of interest after a 2007 recall of more than 5,000 pet food products worldwide, due to contamination with melamine and cyanuric acid. The resulting suspicion of processed pet food led to people seeking out more natural alternatives. The barf diet is supposed to replicate how animals might feed in the wild.

Unfortunately for Rachaels terrier, barf was more than just an acronym. He ended up in the vets twice with two really quite nasty campylobacter infections, which manifested as really extreme vomiting, and just blood pouring out of his back end, she says. We always bought the raw food from really reputable suppliers, but at the end of the day, youve been defrosting a load of meat and offal and putting it in a bowl and feeding it to your dog.

She had wanted to switch him to a vegan diet, largely for environmental reasons, but was wary, given his health issues. So she started vegan-feeding her other dog, a labrador, first.

Almost like a guinea pig that sounds terrible, she says. But hes got an iron constitution, that dog. He once ate an entire bag of chocolate coins at Christmas, with the foil.

When the lab took to the vegan food immediately, she tried it out on the terrier.

What I wasnt expecting was that it would almost and I say almost because Id be lying if I said they were completely gone but it almost cured him of stomach issues that had plagued him for 10 years of his life, she says. A very happy side-effect.

In the long history of her dogs problems, the possibility that a plant-based diet might help had never been put to her. No vet had ever said to me, try taking the animal products out of the diet and see if that helps, she says. It was always: Remove the grain, try this meat, try that meat, have you tried goat, have you tried kangaroo?

All of the owners I spoke to said their dogs were healthy and happy on a plant-based diet. Hes perfect, spot-on weight, says Thomas of Loki. Super-happy, fit, massively high energy. And yeah, just hes just loving life. None of them said the switch was difficult Father Terry didnt bother with the recommended transition period, because his dog loved the food straight away.

But they all stressed the importance of educating yourself thoroughly before transitioning a dog to a plant-based diet.

You have to do your research and know what youre feeding, says Rachael. I have come across the occasional person who has tried feeding their dog plant-based, and Ive looked at what theyve been feeding them and thought, thats not quite right.

I think the question is not really whether the food we feed our dogs is vegan or not, says Thomas. The question is more: if I can feed my dog a delicious, nutritious, balanced food thats healthier for them, kinder to other beings and kinder to the environment, then why on earth wouldnt I?

Rachael remains wary about the idea of feeding pets a plant-based diet solely for ideological reasons, because all dogs have individual needs. My dogs are my absolute world, and I would never do anything that I felt could jeopardise their health or happiness just because it would make me feel better, she says. I dont say that my dogs are vegan. I cant make my dogs vegan any more than I can make them support Labour.

She is also wary of the backlash that the owners who feed their dogs a plant-based diet can face on social media. On Facebook, Ive tried entering into conversations with people a couple of times, she says. It goes horribly, horribly, horribly. Ive had people say they want me arrested and imprisoned. For this reason, she asked that her surname and her dogs names not be used.

Given the controversy surrounding vegan pet foods, what did everybodys regular vets think of the switch to a plant-based diet? None of the owners interviewed, it turns out, has quite broken the news.

Ive told the vet nurse, but I havent actually told the vet yet, says Thomas. Just purely because it hasnt come up in conversation.

To be quite honest, even though Ive seen the difference in my dogs health for myself, I wouldnt expect a good reaction, says Rachael. If I have to have the conversation with him at any point I will, but weve not had to go back there for any of the stomach issues.

Even Father Terry hasnt told his vet about what hes feeding Pepe and George. Of course, if they did ask I would be honest about it, he says.

Griffiths, a vet herself, is not despairing about what she sees as closed-mindedness in some of her colleagues.

I feel massively positive, she says, even though l do feel very alone. And I feel like a small voice. But the changes are so great on the human side to be vegan now is the easiest thing in the world.

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People say they want me arrested: the owners putting their pets on vegan diets - The Guardian

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Jenny Wang M.S. 22 and Jeff Kassab M.S. 20 bonded over their shared interest in a consumer-centric approach to climate solutions during their time in the Stanford d.schools Design-Impact program. The project, now known as Sexy Tofu, started out as a capstone project to help people eat more sustainably.

Along with Tony Chen M.S. 19, Wang and Kassab developed an interactive database that offers improvements to your diets carbon footprints. Sexy Tofu compares user data with emissions from cars and land use, putting into perspective how food choices, at scale, can have significant environmental implications.

The Sexy Tofu also suggests how one can reduce the carbon impact of their diet using similar ingredients and funrecipes. The recommendations are based on a global emissions median value. The team is actively working on including more precise data that takes into account a broader range of ingredients.

The Daily sat down with Wang and Kassab to discuss Sexy Tofu and the many iterations they went through since starting the project in 2020.

This interview has been lightly edited for clarity.

The Stanford Daily [TSD]: How did you begin Sexy Tofu?

Jenny Wang [JW]: For our masters degree, we would spend one year working extensively on a project. Jeff and I both wanted to do our part to combat climate change. We started off doing the capstone project on how we can help people to eat more sustainably. Along the journey, we met many people and one of them was Tony.

Jeff Kassab [JK]: I had already graduated at that point. But I still wanted to work on projects that I felt were going to be impactful. Since I was living with Jenny, we ended up doing a lot of brainstorming, trying to do some research around the biggest drivers of global warming. We ended up landing on food sustainability.

The Stanford Daily [TSD]: How would you both describe Sexy Tofu?

Jeff Kassab [JK]: I would say right now were seeing it as very much a tool to do two things. One of them is to educate people on the environmental impact of the food that theyre consuming and the other is to help them actually take action around it. The current beta version is trying to first help people understand what is the actual impact of your food, and then to help people actually make changes to their diets to be more sustainable. The taking action part is still in the works at this point.

Jenny Wang [JW]: We want to be funny, supportive and helpful. So this is something we considered when doing research because both of us are designers. So a very big part of product design development is understanding the users. So for us, this is talking to people who like to cook, who go grocery shopping and others. We understood that people do not want to be preached to do whats better for the environment. Whats better for the environment typically means having more of a plant rich diet, such as avoiding eating a ton of red meat or things like that.

We do understand that everybody has different health conditions, situations, budget and things like that. One thing we learned from research is not to be preachy, which is something that we very much want to embed in the branding of Sexy Tofu.

TSD: Why is it important that Sexy Tofu provides a guilt-free nudge towards a low-carbon diet?

JW: More often than not, if you try to guilt someone into doing something, theyre either going to do it in spite of themselves or not do it at all. If we inform people about the effect of things, then they can make their own informed decisions.

In one of the first design mockups we did, we played around with an artificial intelligence voice message. What if we send some sassy message to our friends to change their behavior for the climate? For example, you should not leave your lights on. The message was a little passive aggressive, with a dry sense of humor to it. Our friends were like, Im just gonna do the opposite of what youre telling me to do. Obviously, that was kind of a joke, but its one example of how guilting someone doesnt work. Food is an especially personal ask as well; everybody has their own culture.

JK: From both our experiments and literature review, I think negative reinforcement rarely ends up resulting in lasting behavioral change.

TSD: I suppose there are arguments for pushing for systematic change in climate solutions as opposed to consumer behavioral change, although both demand- and supply-side stimulus for climate transition are important. Why did the team decide to work on the individual-scale problem?

JK: Our thoughts are, its kind of a group effort. If everyone is informed about what they need to be doing, then hopefully individual actions can lead to systemic change in the longer run.

Were both sustainably conscious people, but we dont understand exactly what we can do and exactly how what were doing affects the environment. So we feel like there are consumers who are like, I care enough to do something if someone tells me what to do, but Im not sure what to do otherwise. If theres a need for it, then why shouldnt we be the ones helping those people and developing a solution around it?

TSD: What are some unexpected lessons you learned from working on Sexy Tofu?

JK: One thing that was hard is that behavioral changes are not easy to do. And so that was one of the first things we spent a lot of time on. We spoke to people who have studied behavioral science for a while, and they advised us.

I think our next iteration will hopefully help us get to a point where we kind of move away from having people do too much on their side, while still keeping the education component on making actual change.

JW: We talked to some people who are working on diet and cooking apps; theres a huge behavioral component to those apps. And usually, [dieting] is something that people keep for a period of time and then drop. So getting the retention rate of customers is all really, really tough.

For us, what we want to figure out is the following: How do we make it extremely simple for people? I think we already made progress in making the platform fun and light-hearted by the branding and the community building aspect without losing credibility. But in terms of the action, how can we remove friction in the process? We talked to behavioral expert Brian Jeffrey Fogg Ph.D. 97, author of Tiny Habits. He said change can happen when there is motivation, ability and prompt. Hopefully, by removing more frictions, Sexy Tofu can help change behaviors.

TSD: What are the next steps for Sexy Tofu?

JW: We are iterating the business model side. Although consumers are ultimately the people who are going to be making the personal choice of food diet, there are a variety of different channels of how that can manifest. The menu in the restaurant could be an avenue where you can have mindful choices or when you grocery shop. So, in terms of the business aspect, we are continuously iterating and prototyping. Were starting off with consumers. We think for individuals to make a diet change or habit change, we need to understand their perspective. Therefore, we will start researching individuals first.

JK: Weve been chatting with some restaurants and with some supermarkets to try and see if we can help consumers make those better decisions. Were still kind of playing around with a few different ideas. Were also working for the quarter on updating the current beta version of Sexy Tofu that we have online, trying to make it potentially more actionable.

This article has been corrected to more accurately reflect the contents of the interview. The Daily regrets this error.

Read more:
Q&A: The developers of Sexy Tofu on creating a platform measuring the carbon footprint of your diet - The Stanford Daily

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It's InternationalNo Diet Dayor #Nodietday, as it's known on social media. This day was created by Mary Evans Young in 1992 to celebrate body acceptance, diversity and respect for all body shapes and sizes. This day also brings awareness against diet culture, which uses unrealistic food rules and restrictions to encourage weight lossand/or to control weight. Diet culture prioritizes weight loss (and thinness) over health, but the two aren't synonymous. A growing movement of dietitians are aiming to throw out every food rule you've ever been taught in order to become the happiest, healthiest version of yourself. These are commonly known as "anti-diet dietitians."

The "diet" in "dietitian" simply means "the food that one eats," but the word diet is often associated with a strict food regimen intended to help you lose weight. That's exactly what anti-diet dietitians are speaking out against.

Anti-diet dietitians encourage people to avoid restrictive diets and, instead, practice becoming experts on their own bodies. Their belief is that there is no need to calorie count, eliminate food groups or focus on portion sizes in order to improve health. Instead, you can have full autonomy to decide what to eat, based on how your body feels, your personal goals and your circumstances.

Sound simple? It's not so easy when you live in a culture that hyper-focuses on health and measures it solely by how you look. Diet culture is everywhere, from the grocery store to the doctor's office, and it's loud enough to drown out your intuition about how to treat your body, even at the cost of mental or physical health. Diet culture gets particularly bad around the holidays.

That's why some dietitians now actively advocate against diets, even when it means subverting their own training. One registered dietitian and nutritionist, Dalina Soto, has carved out a niche by fighting diet culture in-person and on social media. She founded Your Latina Nutrition to help Latina women take control of their eating habits and let go of guilt.

"Because I went to school for dietetics, I definitely subscribed to the idea of weight loss for health [at first]," says Soto, who also runs a practice called Nutritiously Yours in Philadelphia. "Once I started practicing and working in the community, I realized that there was so much more to health than what I was taught in a textbook. That's when my whole career turned to that anti-diet message."

I talked to Soto to learn more about why diets can be dangerous and how a diet-free approach can help you get back on track if you're struggling with your body.

Dieting puts you at higher risk of disordered eating.

Diet culture values thinness over all else, including health and well-being. As part of diet culture, it's common to cut out entire food groups (like carbs), reduce portion sizes or otherwise restrict your food in order to achieve weight loss.

But the idea that thinness is the ultimate health goal is a myth. Health is so multidimensional that it could never be reduced to a specific size or number on the scale. In fact, contrary to popular belief, you can't tell much about how healthy someone is simply by looking at them. And while it's OK to lose weight if you want to (or do whatever else you want with your body), diet culture's obsession with thinness is risky on a variety of levels.

Food restriction -- which most diets entail -- is a "slippery slope" that can lead to disordered eating or even a full-blown eating disorder, Soto says. "There's only so much you can restrict until you want to restrict more, and you want to restrict more, and you want to restrict more. And so what we see is that when people chronically diet, they have a higher chance of having an eating disorder."

Diet culture uniquely impacts people of color, too. "Unfortunately in people of color, eating disorders are underdiagnosed because we don't fit the mold of looking frail and really small," she says. "A lot of the time, our bodies are different."

Diets can also be unrealistic. Many people who diet end up in a cycle of "yo-yo dieting" -- repeatedly losing weight and then gaining it back. This can be hard on your body, not to mention your mental state. "When you look at the data, most diets fail, about 95% of them, because people can't live so restrictive," Soto says.

The anti-diet approach allows you to tap into your intuition about how to nourish your unique body.

In place of diets, Soto teaches "intuitive eating," a method that helps you develop eating habits that meet your individual needs, such as satisfaction, pleasure and nutrition -- regardless of size. Some anti-diet dietitians also practice the "Health at Every Size" approach, which promotes balanced, flexible eating habits without size stigma.

Soto never advises her clients to restrict food, nor does she believe in "good" or "bad" foods. She teaches that all foods have nutrition, and you should have a variety of foods in your meals (including plenty of carbs!). Rather than restricting, Soto says you can always add nutrition, such as an extra fruit or vegetable, if it'll taste good and you want to. That means no more guilt, which can be a huge relief to those who are used to berating themselves for eating the "wrong" meal.

Intuitive eating can help you learn to listen to your body without shame. "Every day you're going to have different needs and different wants. We're humans, we obviously are not robots, and so we're going to expend energy differently every single day," Soto says. On days where you expend a lot of energy due to stress or extra movement, for example, you might feel hungrier and need to eat more.

As you develop sustainable eating practices, you will find and settle into your body's natural weight -- no more yo-yo dieting. Weight loss may or may not happen, and there's no shame either way.

There are no "good" or "bad" foods, according to the anti-diet or intuitive eating approach.

If health isn't about weight, then what is it about? According to anti-diet dietitians, you have the right to decide what health means to you and how much of a priority you want it to be.

"It's really hard to let go of the buzz, so I often just challenge people to really ask themselves: 'What would health be for me when it's not a look and it's not a size?' Because you could always achieve that without the restriction," Soto says.

For many of her clients, she says, health involves feeling comfortable in their bodies or being able to do certain activities, like running up a flight of stairs without losing breath. These are goals that are often hard to achieve under the strict rules of diet culture and food restriction.

It's also important to note that there are many different dimensions of health, and only some of them are in your individual control. There are also "social determinants of health," like where you live and how much access you have to health care, per the US Department of Health and Human Services.

One principle of the HAES approach is that health is not a moral imperative -- no one is obligated to strive to be healthy, especially when health is inaccessible to many groups of people.

"Health is very individualized," Soto says. "We have to let go of this notion and idea that everybody's going to be healthy, and that in order for us to be worthy and treated with dignity by the medical system, that we have to be healthy." She adds, "There's people that are born with chronic issues, have genetic conditions, or due to whatever reason are never going to be 'textbook healthy.' But that doesn't mean that we have to treat them different or that they're less valuable as a human."

If you do have a medical condition that requires a special diet, anti-diet dietitians are qualified to help with that, too.

Many traditional cultural foods don't fit into diet culture, but are packed with nutrition.

Diet culture in the US doesn't make much room for people from non-American and non-European cultural backgrounds, whose traditional foods often don't fit into the MyPlate model of nutrition. In fact, many staple cultural foods are shamed by health enthusiasts for being "unhealthy," like white rice and beans. But by trying to "healthify" traditional foods, people of color run the risk of erasing their cultures and missing out on the nutrition that was already packed into those meals, according to Soto.

Also, Soto says, traditional foods aren't the real culprit behind the health disparities that plague many communities of color. "The main issue is health equity. We have to look at the broad picture here and look at who actually has access to quality health care and who doesn't. Who has access to supermarkets, salaried jobs, paid time off -- things that are sometimes out of our control that definitely affect our health," she says. "Health is affected by so much more than just what we eat and how we move."

"How is it that in our countries, people aren't sick eating our foods, but then they come to the US and they are?" she asks.

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If you'd like to improve your relationship with food or work on your health outside of the pressures of diet culture, an anti-diet dietitian may be worth a try.

Soto is just one of a growing number of anti-diet dietitians across the US. To find one in your region, look for a registered dietitian who practices "intuitive eating" or the "Health at Every Size" approach. Other key terms to look for include "weight inclusive," "fat positive," "body positive," "non-diet dietitian" and of course, "anti-diet dietitian." Some registered dietitians take insurance.

Soto also emphasizes that finding a culturally competent dietitian who will respect and understand your traditional foods can be just as important as finding an anti-diet one. "If the dietitian is willing to learn and understand what your cultural foods are, I think whether she's anti-diet or not, that's a first step," she says.

By doing your research and asking questions, you can find the right dietitian for you, no matter your health goals. "In the era of the internet and reviews and things like that, it's much easier to find someone that is willing to listen to you and be a right fit," Soto says.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Urfi Javed, actress and star of Bigg Boss OTT, has a fit figure and works hard for it. As if to prove it, Javed just posted another swimsuit reel this week. In it, she posed by the water with the wind in her hair. She wore a teal seashell bikini and a sheer pink cover-up. Javed captioned the Little Mermaid look: "Made this bikini top using shells and wrapped a see through fabric around my legs with anundergarment! Ariel is ready!" How does she stay so fit? Read on to see 5 ways Urfi Javed stays in shape and the photos that prove they workand to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

Javed revealed her wellness and lifestyle secrets in an interview with Women Fitness. She says that she doesn't have a specific workout routine that she follows. She also says that she prefers to keep it simple and easy. "My routine includes basic cardio sessions. I don't have any hardcore workout routine."

Similar to her fitness, Javed also doesn't follow a hardcore diet. She tells Women Fitness that she likes to cook a lot of her own food, and eats as healthy as she can. "I don't follow any specific special diet but I eat home-cooked and healthy food. I am not a very diet-conscious person. I eat what I want. My favorite cuisine has to be none other than Indian cuisine. I just love eating South Indian, Rajasthani, Bengali, etc dishes."

Javed has been in the spotlight for a long time, and is a large presence on social media. She tells Women Fitness that she ignores the trolling and hatred she gets online, and tries to turn it into a positive thing. "Yes, social media is both boon and bane but I don't deal with trolls at all. I don't focus on negativity but I do like the memes. It's like if you're on a meme, you have made it."df44d9eab23ea271ddde7545ae2c09ec

In this video from her Facebook account, Javed opens up about her diet. She revealed that she works with a dietician to help herself eat better. "Let me thank Anisha, my dietician, who helps me every time whether I am out on my shoot or vacation," she writes. "Her diet is simple and easy to follow."

Javed is a big fan of cooking her own food. She tells the Times of India that she even likes to cook healthier alternatives to her favorite indulgences. "Whatever food item I like, I try a healthy version of it at home," she explains. "For instance, I love cakes, so while making them at home, I bake whole wheat cakes and substitute sugar with jaggery. I even make burgers and the sauces at home."

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People with higher levels of certain antioxidants in their blood may be less likely to develop dementia later on, a new study shows.

This adds to growing evidence that eating a wide variety of fruits and vegetables rich in these phytonutrients may have long-term benefits for the brain.

Researchers caution that more research is needed before we know how much and which of these antioxidants have the biggest impact on lowering the risk of dementia.

This study may indicate that only certain types of carotenoids may be effective at reducing the risk for dementia, and those may include lutein+zeaxanthin and beta-cryptoxanthin, said study author May Beydoun, PhD, an epidemiologist with the National Institutes of Healths National Institute on Aging in Baltimore.

However, without evidence from randomized controlled trials, it is too early to advise people to make changes in their diet, she added.

Researchers used data on over 7,200 participants from the third National Health and Nutrition Examination Survey (NHANES 1988-1994).

People were 45 to 90 years old at their first study visit and were followed for an average of 16 to 17 years and for up to 26 years.

All participants were free of dementia at the first visit, during which they had an interview, physical exam, and a blood draw to measure antioxidant levels.

Researchers looked to see how many people were diagnosed with dementia during the follow-up period, including Alzheimers disease and other types.

People 65 years or older at baseline with the highest blood levels of lutein and zeaxanthin had a lower risk of developing any type of dementia during the follow-up period compared to people with lower levels of those antioxidants.

High levels of beta-cryptoxanthin, compared to lower levels, were linked to a lower risk of any type of dementia in both 45- to 64-year-olds and those 65 years or older at baseline.

These specific antioxidants are a type known as carotenoids, which give fruits and vegetables their yellow, orange, and red color.

Lutein and zeaxanthin are found in high amounts in dark-green vegetables such as kale, spinach, and broccoli. Beta-cryptoxanthin is abundant in fruits such as oranges, papaya, peaches, and tangerines.

The apparent protective effect of these antioxidants was reduced somewhat when researchers considered other factors such as income, education, and physical activity. This suggests that these other factors also shape the risk of developing dementia.

No clear link was seen between dementia risk and lycopene, alpha-carotene, beta-carotene, or vitamins A, C, or E.

The study was published online May 4 in Neurology, the medical journal of the American Academy of Neurology.

Some earlier studies have found a link between higher dietary intake of carotenoids or flavonols and reduced risk of Alzheimers dementia. Other studies, though, have been less conclusive.

Flavonols are found in a wide variety of fruits and vegetables, as well as certain teas.

The different results among studies could be due to the way they are carried out, differences in the people included in the study, which types of foods they generally eat, along with several other factors.

In addition, many studies just measure antioxidant levels based on which foods people eat. This requires people to track their diet for a period of time or try to remember what they ate during that time.

In contrast, the current study measured antioxidant levels in the blood sample, which provides a more accurate picture of these nutrients at least for that moment in time.

One of the studys limitations is that researchers only assessed antioxidant levels once. Ideally, researchers would monitor people at multiple points in their life to see if there is a shift.

However, Dr. Thomas M. Holland of the Rush Institute for Healthy Aging said, peoples diets tend to be quite stable over time unless somebody has a major life event that spurs them to change their diet.

This event could be as small as their doctor telling them they have high blood pressure or something more serious such as a heart attack or stroke.

In addition to the antioxidant levels in the blood, Beydoun and her colleagues also looked at participants diet quality, which was based on their recall of what they ate over a 24-hour period.

Beydoun said they expect diet quality to be directly related to most but not all antioxidant levels measured with a blood test.

This is particularly true for carotenoids and vitamin C, she said, as well as when the diet quality index strongly emphasizes intake of fruits and vegetables.

In addition, Beydoun said, other external factors may influence these [antioxidant] levels, including other lifestyle factors such as smoking tobacco, drinking alcoholic beverages, and consuming a high-fat diet.

Like much of the previous research, the new study is an observational study, so it cant prove the connection between antioxidant levels and the risk of dementia.

For that, randomized clinical trials will be needed, such as with a specific diet or antioxidant supplements. Researchers would then follow people over time to see how many participants developed dementia.

Additional studies are also needed to determine how much of which foods people need to consume each day to reach antioxidant levels that promote brain health.

There is so much still to be understood about how these nutrients are getting into the body and then further, how theyre being utilized, said Holland, including how the nutrients may support brain health.

While we wait for researchers to answer some of those questions, Holland said studies of specific diets show the benefits of diet for the brain.

He points to the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet, which was developed by Rush nutritional epidemiologist Martha Clare Morris, ScD, and colleagues.

This diet is similar to the heavily plant-based Mediterranean diet, with an emphasis on antioxidant-rich berries and green, leafy vegetables.

One randomized controlled trial published this year found that this diet improved mental performance and brain structure in healthy women with obesity.

[The Neurology] study, as well as these other studies, [found brain-related benefits of consuming] leafy greens, especially the dark leafy greens kale, arugula, spinach, romaine lettuce, said Holland.

Those are nutrient-dense, he added. They are, as some would say, power foods that should really be consumed one serving a day.

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High Levels of Antioxidants Linked to Lower Risk of Dementia - Healthline

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When embarking on a weight loss journey, leading a healthy lifestyle is key. This means following a diet that's chock-full of veggies and lean protein, getting in your cardio, and performing strength training exercises. Consistency is the name of the game here, as it will help you drop that unwanted weight and achieve your weight loss goals. But if you want to lose weight faster, you can get active on your non-training days by doing some floor exercises and walking. These lower impact activities will help you burn more calories and aid in the recovery process after more difficult workouts.

When performing floor exercises, you should opt for compound movements that involve multiple muscle groups and recruit more muscle fibers. With this well-rounded game plan on deck, you'll be well on your way to sculpting your dream body in no time.

If you're looking to incorporate floor exercises into your routine to lose weight faster, we have you covered with the best calorie-burning movements. Perform 3 to 4 sets of the following exercises, and next, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

For this exercise, assume a standard pushup position with your shoulders in line with your wrists and your back straight. Keep your core tight and glutes squeezed, and lower yourself under control until your whole body is on the floor. Once you've reached the bottom of the movement, take your hands off the groundaka "release" themand then place them back to push yourself up. Flex your triceps and chest at the top to finish before performing another rep. Complete 3 to 4 sets of 10 to 15 reps.6254a4d1642c605c54bf1cab17d50f1e

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Keep your torso upright and core tight, and sit back onto your heels and hips until they are parallel to the ground. Then, come back up 1/4 of the way, go back down, and then come all the way up. Flex your glutes and quads at the top to finish. That counts as 1 rep. Perform 3 to 4 sets of 15 reps.

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Begin this exercise in a staggered stanceone foot should be in front, and the other foot should be behind you with your toes firmly planted. Keep your chest tall and core tight, and lower yourself until your back knee touches the ground. Come up 1/4 of the way, then go back down. Drive through the heel of the front leg to come all the way up. That counts as 1 rep. Perform 3 to 4 sets of 10 reps for each leg.

For this exercise, set yourself up against the wall with your heels, butt, and shoulders touching the wall. Your shoulders should be in line with your wrist and your feet stacked on top of each other. Keep your core tight and glutes squeezed as you tilt and flex your hips straight up and down, maintaining tension in your obliques. Perform 3 to 4 sets of 10 reps for each side.

Begin this movement by laying down with your lower back flat on the ground. Keep your core tight, raise your feet back towards your body, and flex your abs hard. Lower your legs slowly, maintaining tension in your core before performing another rep. Complete 3 to 4 sets of 15 reps.

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Tim Liu, C.S.C.S.

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If youve ever found yourself Googling phrases like foods to make me lose weight or how to lose weight fast, you may have stumbled across some questionable tips out there.

When it comes to food and nutrition especially in the context of weight loss there are lots of weird diets that promise specific results if you follow certain rules. However, these dramatic dietary claims can have a seriously negative impact on both your mental and physical wellbeing, and might actually mean youre missing out on crucial nutrition.

We asked nutrition experts to talk us through four of the most common diet claims

1. No carbs after 6pm

Maybe your mum or grandma told you something along these lines that your body will not burn carbs consumed in the evening and will instead convert that sugar directly into fat, so best to avoid them post-6pm. Sounds legitimate, right? Actually, its not that simple.

According to UK dietician Lola Biggs, its more about what you are eating, and how much of it, rather than when you are eating it. Theres nothing wrong with eating healthy carbs after 6pm, if you choose foods such as nuts, seeds, legumes, vegetables, fruits, and whole grains.

Whether or not you eat carbs in the evening, the focus is more on portion size and making sure you are burning more calories than you eat daily, Biggs adds.

That said, some experts do think eating within a timeframe or window can be beneficial (but this isnt the same as strictly saying you must ban carbs in the evening!), and eating too close to bedtime might not be the best idea for various reasons.

UK nutritionist Pauline Cox, explains that eating within an eight-hour window gives your body the chance to lower blood glucose levels outside of that eight-hour window, lowering insulin and increasing glucagon levels, triggering fat-burning.

Eating late at night, increases often an already-extended window of eating, leaving little time for blood sugar levels to drop and trigger fat-burning. The high blood sugars of late-night eating can also disturb sleep, leading to disruption of hunger hormones the following day, Cox adds.

2. Gluten-free food aids weight loss

You may have noticed the rise in gluten-free options and people opting for a no-gluten diet. This is great news for anybody with Coeliac disease or gluten sensitivity, who need to steer clear of gluten for health reasons.

Where it can get muddled, though, is when people imply gluten-free options are just better than their gluten-packed counterparts and that gluten-free diets aid weight loss.

Getting enough heart-healthy wholegrains in your diet is important, as they can lower cholesterol levels and are good sources of key vitamins and minerals such as iron, magnesium, and B vitamins, says Biggs.

3. Full-fat is bad for you

Have you been attracted to fat-free labels on cheese or yoghurts at the supermarket, thinking this means theyre healthier, and an easy way to eat nice food but still lose weight? Well, consuming fat does not necessarily make you fat. And fat-free does not necessarily mean something is healthier.

Too much fat in your diet the saturated fats kind can be bad for you, but there are some full-fat foods that can actually be good for you, says Biggs. Low-fat versions can often be stripped of natural ingredients and instead stuffed with artificial sweeteners, flavouring and sugars to improve the taste.

4. Certain foods make you burn fat

Maybe youve been chugging apple cider vinegar, eating grapefruit early in the morning, or cooking everything in cayenne pepper because youve heard these things will make you burn fat. Again, its not that black and white.

Certain foods or ingredients will not automatically make you thinner, and you may find yourself eating some strange things if you think this is the answer.

According to nutritionist Melissa Snover, it is more important to focus on feeling full and satisfied, and getting a good range of vitamins.

Nutritious foods high in protein and good fats are beneficial for offsetting hunger over long periods, which is an important tool for weight loss, as it lowers your overall food intake, says Snover.

If you want to ensure youre eating a healthy diet, which helps you maintain a healthy weight, making sure youre getting a good balance and variety of foods and nutrients is a wise way to go.

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Four nutrition and diet myths we all need to stop believing - Irish Examiner

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