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This article was originally published here

Exp Gerontol. 2021 Sep 30:111580. doi: 10.1016/j.exger.2021.111580. Online ahead of print.

ABSTRACT

COVID-19 lockdowns restricted physical activity levels for individuals in many countries. In particular, older adults experienced limited access to their usual activities, including physical exercise programs. How such restrictions and interruptions in physical exercise programs might impact the physical and mental health of older adults has not yet been studied. We sought to analyse changes in the physical and mental health of older adults enrolled in a group-based multicomponent physical exercise (MPE) program that was interrupted due to the COVID-19 pandemic. We followed 17 participants of this program from October 2018 to October 2020, including the interruption of the program during the pandemic. The MPE program included strength, balance, and stretching exercises. We compared anthropometric and cardiovascular parameters, physical fitness, frailty, quality of life, and psychoaffective status of participants before and during the COVID-19 pandemic. Most parameters followed the same pattern, improving after 8 months of the first MPE season (Oct. 2018-Jun. 2019), worsening after 4 months of summer rest, improving from October 2019 to January 2020 in the second MPE season (Oct. 2019-Jan. 2020), and severely worsening after 7 months of program interruption. We show that an MPE program has clear benefits to the physical and psychoaffective health of older adults, and interruption of these programs could adversely impact participants. These results highlight the need to maintain physical exercise programs or facilitate engagement in physical activity and reduce sedentary behaviour in older adults, particularly in situations such as the COVID-19 pandemic.

PMID:34601075 | DOI:10.1016/j.exger.2021.111580

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Effect of the COVID-19 pandemic on the physical and psychoaffective health of older adults in a physical exercise program - DocWire News

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Trigger warning: Disordered eating

As a former bulimic, my past relationship with food was certainly not the best. These days its hard to stay sane about food and not get sucked into the whirlwind of diet culture, especially as a college student. Our society places a heavy emphasis on weight and being thin, resulting in the mass production and dissemination of crash diets, diet pills, exercise programs, detox teas and calorie counting apps on the market.

I got stuck in the hamster wheel of diet culture; counting every calorie, tracking every macro and restricting my intake only to end up binging later on. Amid my eating disorder, I fell out of tune with my natural hunger cues, thus losing trust in my body and feeling more out of control than ever. Such a cycle harmed me physically, mentally and emotionally.

One of the biggest factors behind my recovery journey was learning to eat intuitively. Intuitive eating is simply about regaining your natural hunger and satiety cues, thereby eating in a way that best supports your physical and mental well-being. Rather than focusing on dieting to lose weight, intuitive eating is all about creating a healthy, nourishing and trusting relationship with food. As an intuitive eater, I dont attach a moral label to food, but see food as a neutral energy source. I dont demonize any food group and honor my cravings. I reject the tenets of diet culture and simply listen to my bodys biological responses to tell me when to eat and when to stop.

Anyone can become an intuitive eater. None of us were born with the innate knowledge of knowing how to use My Fitness Pal, rather, we were born with perfectly calibrated hunger and fullness cues. Through the course of our lifetimes, certain traumas, conditions or events may cause us to fall out of sync with our innate biological responses, but its never too late to regain them. Here are the biggest changes that left a positive impact once I decided to embark on my intuitive eating journey and ditch diet culture once and for all.

I stopped binging

A common misconception chronic dieters may have that prevents them from trying out intuitive eating is that theyll simply eat everything in sight. While you may initially eat more than normal when you first start eating intuitively, ultimately your body will balance out and relearn your hunger cues, resulting in you settling at the optimal healthy body weight for you.

Before intuitive eating, I refused to let a morsel of any food I deemed bad pass through my lips. Fried foods, processed foods, pastries, cake, cookies, chocolate and ice cream were all strictly off-limits. In addition to restricting certain types of foods, I restricted my caloric intake to a number that was too low for my body to meet its energy needs. This set the stage for immense cravings and late-night binge eating. When I started intuitive eating, I no longer demonized foods or restricted my calories, choosing to honor my cravings and my bodys wants. If I craved a cookie, I allowed myself to have one. I was astonished to see that when I removed the black-and-white thinking, caloric restriction and simply listened to my body, I no longer wanted to eat the whole box of cookies, but felt content and happy with just one.

I stopped thinking about food 24/7

Religiously logging every calorie and tracking every macro onto My Fitness Pal put food at the forefront of my mind everyday. My mind was imprinted by the calculator dictating how many calories I had eaten so far and how many I had left. As I ate one meal, I was already planning the other. So much of my mental energy was directed towards planning my next meal that I didnt have the ability to think about other things, such as school, my relationships and enjoying the little moments of life. Through intuitive eating, I was able to free up the mental space that obsessions over food once occupied and dedicate my newfound energy and time to more productive things.

I became more mindful

At the core of learning how to be an intuitive eater is mindfulness. Especially when first starting out, practicing mindfulness during meal times is imperative to relearning and listening to your natural hunger signals. Savor and taste the flavors and textures of every bite of food that enters your mouth and take note of how it makes your body feel. Dont rush to finish your food, but eat slowly and revel in every bite! I know many of us have the habit of going on our phones when we eat, but try to eliminate all distractions so that you can accurately gauge when youre satiated and appreciate the food youre eating. Practicing mindfulness during meal teams helped me build a foundation for practicing mindfulness in all areas of my life. As a result, Ive learned how to manage stress better and deal with my anxiety more effectively.

I became more social

Prior to intuitive eating, I avoided social situations where I knew food was going to be involved. I hated the thought of other people preparing my food because I didnt know what was going to be in it, so I couldnt accurately log the nutrition information. This led me to feeling more isolated than ever as I distanced myself from friends and new potential connections. Many of our social interactions involve eating with others and food can be a mode through which we make memories and connect with one another. When I began intuitive eating, I found food freedom and rid myself of food fear. This helped me no longer be afraid of going to restaurants or social gatherings with food. Instead of obsessively thinking about the calories or macros, I could focus on enjoying the conversation and banter with those around me.

Healing your relationship with food is a hard thing to do, but its totally worth it. Though it may sound difficult and scary, the intuitive eating framework changed my life and I hope it can change yours too.

Contact Madeleine Lorie at [emailprotected].

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Things that changed once I started eating intuitively - Daily Californian

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The RPAC will host four separate cycling sessions for its Road to Game Day event Friday. | Credit: Lantern file photo.

The Buckeyes are hitting the road again after three consecutive home games, but this time, students can join in on the road trip from campus.

To kick off Saturdays football game, the RPAC is hosting multiple sessions of the Road to Game Day cycling event Friday, where students work together to bike 530 miles the distance from Ohio State to Rutgers University.

Four separate cycling sessions will take place throughout the day at 12:30 p.m., 1:30 p.m., 2:45 p.m. and 4:30 p.m., according to the Recreational Sports website. All rides will occur in the RPAC Northwest Plaza, where exercise bicycles will be outdoors for students to participate.

Aliyah Valdez, a group fitness graduate assistant and second-year masters student in higher education and student affairs, said the purpose of the event is to build community and promote Group Fitness programs and services, while being outside and together.

What we do for special events comes from what students want, Valdez said, If we continue to offer these new and different things and students like it and its successful, then its something we can revisit again next fall.

Alice Ryan, group fitness manager, said about 30 RPAC employees are bringing the 40 bikes outside to prepare for the day of riding.

Its a big team effort for a big team ride, Ryan said.

Valdez said attendees will receive free rec sports-themed items, be entered in a raffle for a sweatshirt and can enjoy food, pictures and a photobooth after the ride.

Ryan said anyone in the university community can participate in the free event to build awareness of the fitness programs offered and root on the Buckeyes at Rutgers University this weekend.

Students can select and register for a time here.

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Bike the distance to Rutgers University in Road to Game Day fitness event - OSU - The Lantern

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Glammed Up Tutoring. Jackson College. Mentoring and Tutoring Initiative. Students who attend tutoring at the Center for Student Success or Multicultural Center for three hours per week will receive a FREE service from a licensed cosmetologist. Attend one hour per week, receive $5 off a service. Bert Walker Hall, Multicultural Center. 6 9 p.m. Details here.

Boos Center Active Aging Program. The City of Jackson presents Active Aging programs at the Boos Center, Loomis Park. Walk This Way: Self-led indoor/outdoor walking program: Boos Center/Loomis Park M/W/F 9:30 am 10:30 am. Movement Matters: A standing, no-impact exercise program to strengthen your heart, increase muscle strength and improve flexibility: M/W/F 9:30 am 10:20 am.Sit & Stay Fit, A seated exercise program to strengthen your heart, increase muscle strength and improve flexibility: M/W/F 10:40 am 11:30 am.

The Great Pumpkin Decorating Contest. Jackson District Library. Decorate a pumpkin as your favorite literary/book character! All ages are welcome to participate. To submit, send a photo of your pumpkin tomarketing@myjdl.comwith your name and phone number any time from October 1-25. All entries will be entered into a drawing for prizes including an Amazon gift card, movie tickets and a Meijer gift card. The winner will be announced on November 1 and entries will be displayed on JDLs Facebook page.

Craft Work: Braided Bracelets. Jackson District Library. 3 PM to 4 PM. During October, the teen-themed celebration, Teentober, is being honored by teaching teens new crafting skills. We will be providing materials that will teach a Japanese braiding technique, called Kumihimo, which involves hemp cord, a disk to place the cord on, and include optional beads to add to the bracelets. This program will teach teens some new crafting skills, and well provide other resources to showcase other crafts that teens can learn more about, should they like to learn more. Craft kits will be available at all JDL branches starting October 4, while supplies last. An instructional video will be available onJDLs Facebook pageandYouTube channel.

Tinkergarten Fall Class. Tinkergarten is created by experts and loved by children and their families! Its a weekly class that meets outdoors for an hour of nature-based play, insights to help you learn alongside your child, research-based benefits of nature, socialization, and learning that is child-led. Enroll today to be a part of this amazing community of parents and children! Our season will be emphasizing FOCUS to help children build executive functioning skills like self-regulation among other skills. We will meet at beautiful Watkins Lake State Park and County Preserve! Sign up athttp://www.tinkergarten.com

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Events of Monday, October 4, 2021 - jtv.tv

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For decades we have been told that its all our fault; that the reason many of us dont manage to lose weight is a lack of willpower.

But theres a bigger cause behind our failure to shift the poundsand its certainly not due to flounderingcommitment. Its down to a part of the brain called the hypothalamus.In fact, there are several well-researched biological pathways that protect our body from weight loss and ensure our weight rebounds each and every time we attempt to slim down. Research shows that in order to lose weight and make it stick, you must eat well and exercise for a month then have a month off.

Ever since obesity became a problem in the 1980s we have been led to believe that the best way to lose weight is by continuously cutting the calories. Indeed, it has been in the interests of amulti-billion dollar dieting industry to suggest that this is the case. But evidence shows that diets are actually making us fatter. Initially weight loss may occur but, as many serial dieters will recognise,aplateau tends to kick in around three to six months and dieters, however committed, will start to regain the lost weight. Consequently, 95 per cent of people fail in their attempts to get into better shapebecause of the biological protections left over from our time on earth as hunter gatherers.

When a stress is imposed on the body, it starts to work differently to defend its level of fatness and go back to its starting point otherwise known as our set point. Its not possible to lose weight without your body fighting your efforts to do so.

There are, however, ways to trick your body into avoiding a return toits set point.The first is to eat more, not less.95 per cent of the population fail to meet basic nutrient requirements; they fall well below the two portionsof fruit and five portionsof vegetables each day. The modern-day environment means we are reaching for far too many processed foods and wrong information has led to a fear of certain foods for example, carbs, fruit and dairy. Consequently, many of us are actually deficient in various vitamins and minerals, despite our enormous calorie intake.

One of the key components of successfulweight loss lies in increasing our food intake from wholesome, nutritious foods. We can all cut certain foods for a period of time typically one to three months but cravings for high fat and high sugar foods will come back with vengeance. Research utilising brain imaging has confirmed this: there is a heightened activity of the limbic (reward) system in the brain following weight loss, which drives an increased desire for those foods which had been cut from the diet. The key is to change the type of food we are eating over time so that these cravings subside.

The second way to avoid weight gain is to use diet breaks.Thehypothalamus,whilstregulating our weight day-to-day, works against us when we try and shed the kilos. This evolutionary response served our ancestorswell when food was scarce; but nowour propensity for weight gain overrides any sustained loss we might bring about through a diet.

We all know that a large weight change is possible through dietary restriction. But, eventually, the weight will come creeping back. Our metabolism will drop, our appetite may increase. Both these side effectskick into place when a stress is imposed on the body.

The answer to sustainable long-term weight loss does not lie in continuousrestrictive eating; this strategy canactually bolster our fat reserves rather than reduce them. One way to prevent these biological protections kicking into place is to follow an Interval Weight Loss approach which requires imposing diet breaks along the way. The diet should be paused every second monthas part ofa month-on, month-off plan.

These diet breaks have to go hand in hand with a more active lifestyle. According to the WHO, one in four people are too sedentary,failing to meet the basic guideline of 30 minutes of dailyexercise. Chronic inactivity is physiologically abnormal and the human body fails to function properly to maintain health with insufficient amounts historically normal amounts of exercise.

Too many of us have an all or nothing attitude to exercise that means we end up not moving at all.But even a small amount of dailyexercise minimises the amount of weight you lose from muscle stores and instead allows your body to target fat. It also plays a vital role in weight maintenance as research has proven it as a key predictor of keeping the weight off.

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The science behind why diets don't work - Spectator.co.uk

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Researchers have reviewed the evidence for the health benefits of time-restricted eating a type of intermittent fasting in which people only eat during a window of time each day.

In the review, which appears in the Endocrine Societys journal Endocrine Reviews, the researchers looked at animal studies and initial human studies. They found evidence that time-restricted eating can help prevent and manage various chronic metabolic diseases.

However, the researchers also call for more substantive studies to further demonstrate the positive effects time-restricted eating might have in humans and to determine what underlying mechanisms may account for these effects.

Time-restricted eating has received significant attention from researchers in recent years. In time-restricted eating, people typically eat their normal diet but only within a specified time period each day. This can range from 6 to 12 hours.

Scientists have demonstrated the benefits of time-restricted eating mainly in mouse studies. However, there are an increasing number of pilot studies involving human participants that have shown promising results.

Corresponding author Prof. Satchidananda Panda from the Regulatory Biology Laboratory at the Salk Institute for Biological Studies in San Diego, CA, spoke with Medical News Today. He said that time-restricted feeding studies in animals suggest potential health benefits of time-restricted eating in humans.

Animal studies so far have shown that time-restricted eating affects many organs and even the gut microbiome in a beneficial way. Several pathways and molecules that are associated with metabolic diseases, such as prediabetes, diabetes, adiposity [], fatty liver disease, and certain cancers are modulated in a desirable way by time-restricted feeding, said Prof. Panda.

For the authors of the recent review, a key benefit of time-restricted eating is its potential to help correct a persons disrupted circadian rhythm.

Circadian rhythms are a series of processes in the body that operate over a 24-hour cycle. Prof. Panda and his colleagues note that circadian rhythms evolved in response to changes in light, temperature, humidity, and access to nutrients that occur as a consequence of the Earths day and night cycle.

If someone has a disrupted circadian rhythm, they are at risk of different health issues, including metabolic diseases, cancers, immune system problems, mood changes, and reproductive issues.

Modern forms of living can disrupt the circadian rhythm in various ways. According to Prof. Panda and his colleagues, 40% of the population work, care, or socialize late into the night, which results in circadian rhythm disruption.

One underlying cause of this disruption could be increased food intake outside of what the body anticipates according to its circadian rhythm that is, at night time rather than during the day.

Prof. Panda and his colleagues point out that the circadian rhythms associated with the peripheral organs and the majority of the brain are primarily affected by the timing of nutrition intake.

As a consequence, time-restricted eating that involves an overnight fasting period has the potential to support circadian rhythms and reduce the risk of the negative health effects to which a disrupted circadian rhythm can lead.

Prof. Panda and his colleagues also highlight how mouse studies demonstrate that time-restricted feeding can reduce adipose tissue and is likely to improve gut health.

The researchers note that there have been relatively few human studies looking at the benefits of time-restricted eating. However, the initial findings of those studies back up the benefits seen in animal models, including reductions in body weight, body fat, waist circumference, and body mass index.

Prof. Dorothy Sears from the Division of Endocrinology and Metabolism at the University of California San Diego School of Medicine also spoke with MNT.

Prof. Sears is an expert on time-restricted eating and the circadian rhythm. She said that Prof. Panda and his colleagues study is a thorough review article that summarizes the accumulating evidence that alignment of food intake with the bodys biological rhythms promotes health.

The current research also gives an indication of the ideal time window in which to limit food intake.

Speaking with MNT, Prof. Panda said, The human studies have tested 4-, 6-, 8-, 10-, and 12-hour time-restricted eating, and these studies show some dose responses.

Four- and 6-hour time-restricted eating can have many benefits among [people with overweight and obesity], but it also reduces quality of life due to its adverse effects on feeling excessive hunger, dizziness, headache, and nausea, etc.

Eight- and 10-hour time-restricted eating windows are well tolerated, yield several benefits, and people voluntarily adopt such practices long term.

Twelve-hour time-restricted eating may not produce immediate benefits within a few months, but we do not know in the long term if it could impart some benefits.

According to Prof. Sears, There is insufficient research evidence that supports any particular regimen, e.g., best time of day to start/stop eating or how many eating hours per day.

Accumulating evidence suggests that the general ideal regimen is to consume calories during the morning and afternoon, consuming a small percentage of daily calories in the evening 30% or less of the total calories and completely avoiding calorie intake at night.

Prof. Dorothy Sears

Promising evidence from Dr. Pandas lab in mice supports that an occasional day off from time-restricted eating, or eating at night may still confer benefit in humans, said Prof. Sears.

However, Prof. Panda said to MNT that some people should consult a medical professional before starting time-restricted eating.

Most people and caregivers feel it is safe for anyone from teenagers to older adults to practice 12-hour time-restricted eating on most days. Ten-hour time-restricted eating is also feasible for many people who have no chronic disease, said Prof. Panda.

For people with type 1 diabetes, type 2 diabetes, and related chronic conditions, time-restricted eating of 10 hours or shorter [] may need medical supervision for potential hypoglycemia and medication adjustments. Similarly, people with other chronic conditions may also consult their physician before starting 8- or 10-hour time-restricted eating.

Time-restricted eating of 6 or 4 hours may not be advisable for most people. Such a short eating window may also inadvertently substantially reduce daily calorie intake or reduce the intake of certain macro- or micronutrients. Such short time-restricted eating may also not be sustainable in the long term, advised Prof. Panda.

Prof. Sears supported this, saying to MNT that, overall, time-restricted eating seems to have low risk for most individuals, including those with type 2 diabetes.

Some individuals report modest, transient side effects, such as nausea or lightheadedness. Because of the small study sizes, self-reported compliance, and diverse regimen specifics, more research is needed to fully evaluate these.

People with conditions that impact metabolism for example, thyroid disorders, diabetes, and pregnancy should consult their healthcare provider before starting a regimen that includes fasting for longer than overnight, suggested Prof. Sears.

Prof. Panda told MNT that scientists need to carry out much more research to further understand the benefits of time-restricted eating in animals and humans.

Most time-restricted eating studies have been on young male mice. We have to expand these studies to both sexes and in older mice.

Many time-restricted eating benefits point to molecular changes in multiple organs, but we dont know what those changes are. So, in-depth molecular studies in multiple organs are needed for better mechanistic understanding of time-restricted eating.

Although time-restricted eating may appear easy to adopt, many find it difficult [] So implementation research on finding personal, interpersonal, cultural, work-related, and societal barriers to adopting time-restricted eating [is] needed, said Prof. Panda.

For Prof. Sears, larger, more powerful studies are necessary to better understand how exactly to implement time-restricted eating.

Prof. Sears said that randomized controlled trials sufficiently large in sample size are sorely needed to properly assess various food intake timings and their associated health changes. All published randomized controlled studies to date include small numbers of individuals, [and] thus, results from these are unreliable.

Nonetheless, these studies are highly suggestive of diverse health benefits that warrant additional research. Key areas of interest include cardiometabolic disease, cancer, cognition, and mental health.

Prof. Dorothy Sears

There are several large trials now funded by the National Institutes of Health and the Department of Defense to test benefits of circadian-aligned food intake timing, explained Prof. Sears. Results from these should be illuminating and provide more statistically robust interpretations to guide public health recommendations.

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Does time-restricted eating have health benefits? - Medical News Today

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Statistics show Americans are losing the battle with weight, with obesity becoming the second leading cause of preventable death. For many women, diets don't seem to work. If you're a woman who's had trouble losing weight, you may have been following the wrong plan.

Not Your Husband's Diet

Men and women have different hormonal panels. That could be a reason why women might have a harder time shedding extra pounds compared to their male counterparts. Gynecologist and best-selling women's health author Dr. Sara Gottfried learned this lesson first hand.

"I was trying the ketogenic diet with my husband," she told CBN News, "He lost 20 pounds. I gained weight. And I hear that from so many of my patients and my followers and I think it's important to realize the missing piece is hormones."

Dr. Gottfried says the root of the problem lies in the fact that most diets are designed by men, for men. In fact, only twenty percent of the studies on metabolism use female participants.

"We know that most research is done on men. It's assumed to apply to women," she said, "And yet women are not men with breasts. We've got very different hormonal exposures, we've got very different hormonal balance, and so the way we eat really needs to be different."

Dr. Gottfried's research on women and weight loss led her to develop a hormone balancing diet that she tried on herself. She finally ended up dropping the stubborn twenty pounds that she had wanted to shed for years.

"This was what was missing for me when I was trying to lose that twenty pounds," she explained, "No amount of exercise or dieting is going to work if your hormones are out of balance."

What Can I Eat?

After Dr. Gottfried's patients began losing weight on the hormone-balancing diet, she decided to share it with a broader audience of women, in her book, Women, Food and Hormones: A Four-Week Plan to Achieve Hormonal Balance, Lose Weight, and Feel Like Yourself Again.

The book contains 50 recipes such as Fettuccine Alfredo and taco salad that are slightly modified from the traditional recipes but still qualify as comfort foods.

"I'm a big fan of swaps, making sure you get the foods you love the most," she said.

She says her turmeric braised chicken is especially popular with the whole family.

"That's one of my favorites, for the kids and adults, especially husbands," she said. "That's almost like fried chicken."

She says the purpose of the diet is to balance a woman's hormones which makes her feel great and leads to overall good health. She says the goal of any diet should be to feel your best. She says this diet achieves that, but as a wonderful side-effect, leads to weight loss.

Phase One: Detox

The hormone-balancing diet is called The Gottfried Protocol. It's broken down into three main parts. The first section is detoxification, which Dr. Gottfried says is missing from most diets, particularly the ketogenic diet.

"Detoxification includes eating cruciferous vegetables, the cabbage, the broccoli, the radishes the cauliflower," she explained.

Among other things, the detox phase primes the liver to work efficiently to process fats and other foods and beverages.

Keto, with a Female Touch

After the detox phase, The Gottfried Protocol involves eating mostly healthy fats. The wide variety of recipes help people who can get stumped trying to figure out what that means.

"For breakfast, I've got an egg avocado bake," she said."So that's an example of really healthy fat."

While the plan is similar to the keto diet, The Gottfried Protocol includes more carbohydrates because a diet that is too low in carbs can cause hormonal disturbances in women that can make them feel terrible and stay overweight.

"It can trigger a stress response which raises cortisol which can block belly fat from being lost," she said, "Number two, it can cause problems with serotonin, [which] makes it harder to sleep. And number three, it can raise your reverse T3, which can block thyroid function."

The diet calls for a moderate amount of protein, such as poultry and fish.

While the diet allows only a small amount of sugar, there are certain recipes on that plan that are similar to our guilty pleasures.

"So one of my favorites is this dark chocolate pudding. I absolutely love it," she said, "I also have a dark chocolate coffee cake that I think is delicious. And there are certain breads as long as they're baked a certain way that really allow you to get that pleasure without ruining your metabolic health."

Fasting is Key

Unfortunately, eating carbohydrates can raise the hormone insulin, which can cause weight retention. So to keep insulin and other weight-related hormones such as leptin and ghrelin balanced, The Gottfried Protocol calls for a 14-hour overnight fast every night.

"You're doing most of it while you're sleeping," she explained, "I advise that you don't eat for three hours before you go to bed. So for instance you might finish eating at 8:00 PM and then eat again the next day at 10:00 AM."

She said among other things, fasting like this re-sets a woman's insulin levels and guards against insulin resistance, which can lead to diabetes and even some memory and thinking problems.

While some women worry that fasting will cause them to feel too hungry, Dr. Gottfried explains that when a woman's hormones are balanced, she typically loses the desire to eat all the time.

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'Women are Not Men with Breasts': Why They Need a Hormone-Balancing Diet - CBN News

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Plant-based food is more popular than ever, and vegan meat, milk, and cheese have come a long way from bland burgers and powdered soy. Thanks to these new, delicious products, and increased awareness of the flexitarian diets environmental and health benefits, the vegan market is booming, with plant-based meat alone predicted to reach $8.3 billion by 2025.

Despite the increasing popularity of vegan diets, the growth of the meat-free market overwhelmingly owed to meat-eaters, meat reducers, and flexitarians trying new things and cutting back on animal products. Veganism, vegetarianism, and flexitarianism mean different things to different people, but a desire to eat more plants unites all threeand drives vegan innovation.

Heres everything you need to know about adopting a flexitarian diet and eating more vegan food, including the many benefits.

There are plenty of myths out there about plant-based food, but in reality, eating meat-free can be healthy, delicious, and suitable for adults and children alike. (Dont worry, youre sure to get enough protein too.)

If youre not used to cooking and eating without meat, try starting with using plant-based meat, dairy, and eggs in your favorite recipes. Eating more fresh produce, such as fruit and vegetables, adds variety and valuable vitamins and minerals.

In short, its possible to cut back on animal products without giving up the dishes and flavors you like, all while getting plenty of macro and micro-nutrients.

Cutting-edge vegan meat and dairy products might be the biggest thing since Sosmix hit the market in year one, but plant-based whole foods are still the best value for money, the most nutrient-dense, and (mostly) more sustainable than shop-bought items.

Whole foods can also be more filling, and come with a myriad of health benefitsincluding longevity. If you grew up on bland vegetables, dont worry, there are a huge number of recipes that spice, season, and marinade ingredients for maximum flavor, from curries and chillis to soups and buddha bowls.

There are a wide variety of different labels for different variations of a meat-free diet. Veganism typically means excluding all animal products and avoiding animal exploitation in all its forms (as much as this is practically possible). Vegetarianism, also known as ovo-lacto vegetarianism, eschews meat but not byproducts such as eggs and dairy.

Flexitarians, or reducetarians, eat animal products alongside plant-based foods but may prioritize meat-free and vegetable-based dishes. However, these dietary choices mean a lot of different things to a lot of different people. Dont worry too much about labels; the most important thing is to make choices that work for you, and adjusting ones lifestyle or diet doesnt have to be an all-or-nothing decision. Thanks, flexitarianism.

Eating meat-free meals isnt a new phenomenon, and vegetarian diets have existed for thousands of years. While the word vegetarian was first popularized in the late 1800s by the UKs Vegetarian Society, the history of vegetarianism dates back to the 5th Century BCE in India.

Many plant-based staplessuch as tofuare present around the world, including in China, Japan, Indonesia, and Thailand, while various African cuisines include a variety of vegetarian ingredients and dishes. Its important to note that low-meat meals are not a modern invention, and certainly not a Western one.

The low FODMAP diet is a three-step, temporarily restrictive program that aims to pinpoint the specific sugars causing intestinal distress and worsening IBS symptoms, which can vary from person to person. The full process involves cutting out foods, slowly reintroducing, and avoiding or limiting the items your body has difficulty processing. Its entirely possible to adopt a low FODMAP diet while eating plant-based.

Common low-FODMAP vegan staples include gluten-free carbohydrates such as rice flour, potatoes, and buckwheat, with bananas, blueberries, broccoli, carrots, and firm tofu. Even Quorn products are a nutritious, FODMAP-friendly option.

For decades, studies have indicated that eating more plant-based foods (particularly whole foods such as fruit and vegetables) can aid longevity. Data also suggests that non-vegan diets that emphasize plants and healthy fats but avoid processed or red meats can support longer lives, too.

Blue Zone and Mediterranean diets, in particular, contain plenty of carbohydrates and plant foods and are linked to longevity. In Okinawa, the population contains more than three times the average number of centenarians (people over 100 years of age) than comparable U.S. populations.

Blue Zone cuisine is the original flexitarian diet, combing very small quantities of animal products with plenty of plants to maximize health benefits.

Detox diets arent real. As the British Dietetic Association says, they are marketing myths rather than nutritional reality, when the human body is perfectly capable of processing toxins itself. Eating a balanced diet and keeping active are the best ways to pursue health.

Eating more plant-based vegan foods can offer some of the same health improvements that detox regimes lay claim to, such as increased energy, a better quality of sleep, and even reduced risk of certain diseases.

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Why a Flexitarian Diet Is the Only One That Matters - LIVEKINDLY

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The United States and the European Union have agreed to work together to create new global diets, despite major differences over sustainable agriculture. Washington and Brussels will not only strengthen the global food supply, but also work to protect the environment and climate.

US USDA Undersecretary of State Jewel Bronak told reporters in Rome after attending a UN conference on food systems. Bronak said he and European Agriculture Commissioner Janusz Wozniacki (pictured) wanted to find a common ground. This may be despite the fact that the United States and the European Union do not strongly agree on how to stabilize agriculture.

Bronak did not give any details on how to do it, but stressed that the meeting with the EU Commissioner was very positive and that the two agreed to work together on future plans.

The EU reviews general agricultural policy and the growing and food production patterns of the 27 EU countries. In doing so, the EU wants to reduce the use of chemical agents and turn agricultural land use into organic.

In the United States, there have been strong objections to government intervention and restrictions on agriculture and the food industry. Among other things, they are opposed to European trade restrictions on genetically engineered foods. In addition, the EU plans to impose an CO2 environmental tax on imports of pollutants, which will not do enough to combat climate change.

We are committed to recognizing our differences and focusing on science and innovation in tackling food security and climate change, Bronak said. At the same time, he stressed that the Biden administration did not guarantee the new standards that foreign reforms would impose on American farmers. Everyone has a different approach to improving sustainability, he said. There are different approaches to sustainable farming practices. There is no one right way to do that.

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The United States and Europe are working together to modernize the diet - SHSU Houstonian Online

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What goes into making decisions about your diet? For some, its all about weight loss, and the old adage move more, eat less still seems to work. Eating less may mean portion control for some, while others may decide it means eating lots more vegetables. Who hasnt spent a week wondering if the Dolly Parton Diet would melt away the pounds?

Diet has long been considered an important part of health. Indeed, Hippocrates is credited with saying Let food by thy medicine, and let medicine be thy food. While the evidence is slim that Hippocrates truly said this more than two millennia ago, theres no doubt that diet is important to health and wellbeing. Food is powerful, as outlined in this article which concludes The healing power of nutrition is a combination of multiple supporting roles that synergistically and unselfishly work together.

What if you have a specific condition that some experts say can be addressed through your diet? Its important in this case to look at the science behind the claims to help you figure out if, indeed, a specific food plan can help you. For example, a 2019 peer-reviewed study asserts that chronic inflammatory diseases have been recognized as the most significant cause of death in the world today, with more than 50% of all deaths being attributable to inflammation-related diseases such as ischemic heart disease, stroke, cancer, diabetes mellitus, chronic kidney disease, non-alcoholic fatty liver disease (NAFLD) and autoimmune and neurodegenerative conditions. Diet is cited as one of the major causes of chronic inflammation, stating that evidence linking diet and mortality is robust.

Perhaps youre looking for a diet that reduces inflammation; the internet is full of sources of help with an anti-inflammatory diet. Heres where understanding the reliability of sources is important. As Tony Rogers wrote in his article, For every credible website, there are dozens chock full of information thats inaccurate, unreliable or just plain nutty. Be sure you check out the source before you make any lifestyle changes. While not an endorsement, these sites may be helpful:

However, maybe you choose the foods you consume based upon an ethical issue. Fifty years ago, Frances Moore Lappe pointed out the environmental impact of meat production and promoted a vegetarian diet in her book Diet for a Small Planet. Thirty years later, her daughter, Anna, updated the research, publishing Diet for a Hot Planet: The Climate Crisis at the End of Your Fork and What You Can Do About It further detailing the role food production has on climate change.

Some people avoid all animal foods and choose instead a vegan plant-based diet. For many, veganism is about more than simply food; it can also be a complete lifestyle, shunning anything coming from anything else that had a mother or a face, whether it be represented on your plate, in your clothes or (wool) or shoes (leather). The Vegan Society states that Veganism is a philosophy and way of living which seeks to exclude as far as possible and practicable all forms of exploitation of, and cruelty to, animals for food, clothing for any other purpose

This article provides good advice: the key (to finding the right diet) is finding one you like and can stick to in the long run and reviews five diets supported by science.

Whatever your motivation, diet can play a huge role in wellbeing. What works for you?

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What is the Best Diet for Wellbeing and Health? - Prohealth - ProHealth

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