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Our Super Fitness Weight Loss Challenge host, Kelly Heidbreder, has upped the toughness meter on this month's challenge with a HIIT workout.

OHIO, USA We are just one month away from the finale of the Super Fitness Weight Loss Challenge, and our challengers are working hard to make some changes.

Our Super Fitness Weight Loss Challenge host, Kelly Heidbreder, has upped the toughness meter on this month's challenge with a HIIT workout.

HIIT stands for High Intensity Interval Training. The challengers will tackle seven intense skills, taking a break after each one, until Kelly says stop. This challenge is called the "Minute to Mean It Challenge."

The first station is the rope pull, where challengers pull as hard as they can for one minute, followed by a one-minute rest.

The next station is the lateral raise, with ladies using five-pound weights in each hand and men using ten pounds each. After a minute of intense workout, they take another one-minute break.

Still working the upper body, the challengers move on to the lateral pull machine, where they see how many they can do in one minute, before taking a one-minute break.

The next skills are the Air Dyne bike, bicep curls, box squats and ball slams.

Congratulations to our top challengers: fourth place Ron Riffle, third place Lori Cook-Gearhart, second place Nikki Orlowski, and challenge winner Gina Lundquist.

In addition, we also handed out the Game-Changer Award, which recognizes the challenger who has made major changes in their life. It's not just a routine, it's a lifestyle. Tracy Harris is the winner of this award, as she has been involved in all events, works out with a trainer at Super Fitness, and she coaches others along the way.

Get serious about your weight loss journey right now," Kelly said. "Step out of your comfort zone and give it all youve got."

SUPER FITNESS WEIGHT LOSS CHALLENGE:

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Super Fitness Weight Loss Challenge participants take on the 'Minute to Mean It Challenge' - WTOL

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Say goodbye to distractions and hello to peak mental performance with AlphaBeats!

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This mental fitness wearable helps you control your mental state - Gadget Flow

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Millions of people fear their backs are fat and have been searching for ways to get fitter. A recent survey found that 53% of UK adults plan on improving their fitness, while 43% were keen to lose weight and improve their diet and a TikTok channel with the hashtag #HowToGetRidOfBackFat has amassed 59 million views.

Leon Bolmeer, fitness expert and director of Geezers Boxing, has, created a simple workout to specifically target back fat and help people achieve their goals.

The four exercises can be done at home with basic, low-cost equipment or even alternatives you have lying around.

1. Supermans (3 sets of 12 reps)

Supermans have become a popular exercise in recent times, and theres good reason for that.

To do these, you need to lie face down on your mat with your arms extended overhead. Then, lift your chest, arms, and legs off the floor simultaneously, engaging your lower back muscles.

Its important that you hold this position at the top for a moment before lowering yourself back down to complete the exercise.

Repeat for 12 reps, rest, and then complete 3 sets.

2. Renegade Rows (3 sets of 10 reps each side)

To do renegade rows, you need to get into a plank position while holding onto your dumbbells, or something heavy, and placing your hands directly beneath your shoulders.

After that, you then row one dumbbell up towards your hip while stabilising your body with the other arm. To complete this exercise, lower the dumbbell back down and repeat on the other side.

Aim for 10 reps on each side, rest, and complete 3 sets.

3. Bent-Over Reverse Flyes (3 sets of 12 reps)

Bent-over reverse flyes are a very effective exercise when it comes to shifting that unwanted back fat.

Stand with your feet shoulder-width apart, holding dumbbells or something heavy in each hand and use your hips like a hinge, gently thrusting backwards and forwards while keeping your back straight and knees slightly bent.

Then, lift both of your arms out to the sides, and squeeze your shoulder blades together before slowly lowering the weights back down and repeating the motion for 12 reps.

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Rest and complete 3 sets.

4. Resistance Band Pull-Aparts (3 sets of 15 reps)

The pandemic lead to a surge in resistance band sales as people were forced to workout at home, but due to their effectiveness, they have continued to be a mainstay within the fitness industry.

Resistance band pull aparts make up the final exercise in this workout, and you need to stand with your feet hip-width apart, holding a resistance band in both hands in front of you.

After that, pull the band apart by moving your arms out to the sides, squeezing your shoulder blades together, then slowly return to the starting position and repeat for 15 reps.

Rest and complete 3 sets.

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Fitness expert explains four exercises to get rid of back fat - Yahoo News UK

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Astronomers have, for the first time, detected stellar winds blowing from three main-sequence stars similar to the sun.

The observation helped determine the rates at which these stars lose mass via their stellar winds, finding these winds shrink about 67 times as fast as the sun loses mass via its own solar winds.

The team behind the research reached these findings by observing X-rays emitted by a hot plasma bubble called the "astrosphere" that surrounds star systems. This plasma gets inflated by stellar winds slamming into the interstellar medium, which refers to gas and dust that exists between stars. Astrospheres are analogous to the heliosphere that surrounds the solar system.

Related: The powerful winds of super magnetic stars could destroy the possibility for life on their exoplanets

Stellar winds can also trigger processes that evaporate the atmospheres of planets that orbit the stars from which the winds flow, reducing the capacity for those worlds to host life (as we know it, at least.)

The escape rate of planetary atmospheres is slow, but these losses can accumulate, transforming an Earth-like world to a barren, atmosphere-less space rock over the course of millions of years. This means these new observations can help scientists understand how planets evolve around sun-like stars, and could aid in identifying which planetary systems are more likely to have habitable planets.

Despite the importance of stellar winds to a planetary system's evolution, the winds of sun-like, main-sequence stars have been very difficult to measure.

Breaking space news, the latest updates on rocket launches, skywatching events and more!

"In the solar system, solar wind charge exchange emission has been observed from planets, comets and the heliosphere, and provides a natural laboratory to study the solar wind's composition," research leader and University of Vienna astrophysicist Kristina Kislyakova said in a statement. "Observing this emission from distant stars is much more tricky due to the faintness of the signal."

Kislyakova added that the distance to these stars makes it very difficult to disentangle X-ray signals emitted by the astrosphere from X-ray emissions of the star itself, which appears "spread" over the observing telescope's field-of-view.

After making observations of these star systems with the XMM-Newton space telescope, however, the team developed a new algorithm to disentangle stellar and astrospheric contributions to X-ray emissions.

This allowed the researchers to detect the exchange of charge between oxygen ions in the stellar winds and neutral atoms in the interstellar medium of three main-sequence stars: 70 Ophiuchi located some 16.6 light years away, epsilon Eridani which lies about 10.5 light-years away, and 61 Cygni,a binary star system approximately 11.4 light-years from Earth.

"This has been the first time X-ray charge exchange emission from astrospheres of such stars has been detected," Kislyakova said. "Our estimated mass-loss rates can be used as a benchmark for stellar wind models and expand our limited observational evidence for the winds of sun-like stars."

The team determined that 70 Ophiuchi was losing mass at a rate around 67 times that of the sun, and epsilon Eridani was losing mass around 16 times as fast as the sun. 61 Cygni was losing mass the slowest, albeit at a rate that is still 10 times faster than that of our star.Thus, the stellar winds of these stars that blast their planets and inflate their astrospheres are much more powerful than solar winds flowing from the sun. This may be because these stars have much stronger magnetic activity than our host star.

"There have been worldwide efforts over three decades to substantiate the presence of winds around sun-like stars and measure their strengths, but so far only indirect evidence based on their secondary effects on the star or its environment alluded to the existence of such winds," Manuel Gdel, team member and a University of Vienna researcher, said in the statement. "Our group previously tried to detect radio emission from the winds but could only place upper limits to the wind strengths while not detecting the winds themselves.

"Our new X-ray-based results pave the way to finding and even imaging these winds directly and studying their interactions with surrounding planets."

The team's research was published on Friday (April 12) in the journal Nature Astronomy.

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These 3 stars are losing weight fast thanks to stellar winds way stronger than the sun's - Space.com

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Not-So-Sweet Deal

A campaign without reporting is like an undressed salad. But Sweetgreen has to eat it anyway.

Ive been pushing my Google reps, the brands director of media and growth Jeff Lin declared during a panel at the Possible conference in Miami, Adweek reports. You want me to spend more money, give me more reporting.

Lin also urged advertisers not to inherently trust an ad platforms own measurement reports, which have a tendency to, you know, over-attribute the value of their own media.

One issue many advertisers have with PMax, for example, is that it doesnt distinguish between Google channels, which makes it hard to know exactly whats working. PMax reports everything as Google.

Sweetgreen must also untangle local campaigns. PMax may power up campaigns in certain cities, for instance, if thats where conversions happen. But Sweetgreen wants more local visibility and control.

Too bad.

Brands may take a tough tone with Google, but almost all accept the visibility trade-off.

Do you care whether its display or video, or did you just care about getting the conversions and the revenue? Lin says.

Thats kind of a rhetorical question.

Mired In MFA

Ad verification vendors arent the only ones in the hot seat over made-for-advertising (MFA) sites.

Advertisers and agencies are also scrutinizing the Media Rating Council (MRC), which accredits the verification vendors responsible for blocking MFA from the programmatic bid stream.

The definition of MFA has shades of gray, but the recent case of a Forbes MFA subdomain exemplifies probably the highest level of fraud, a marketing exec tells Ad Age. It certainly counts as domain spoofing, which MRC standards are meant to address and yet.

The MRC says its been working to update its invalid traffic standards since 2022 but buyers cant wait years.

With MFA in the spotlight, the MRC is now hurrying to update its standards by the end of the month.

The new standards will direct verification vendors to compare the header-bidding wrapper of a bid request with log-file data. The MRC will also put more pressure on vendors to identify and prevent instances like the Forbes www3 subdomain.

Even so, MRC CEO George Ivie told AdExchanger earlier this month that its unlikely vendors will lose accreditation unless the organization spots what it considers material noncompliance.

Whose Tube?

Nielsens monthly TV ratings report is out, and it underscores some interesting trends in the category.

Cable TV loses out overall surprising nobody. But live news and sports still drive real scale and perhaps account for why broadcast ad revenue is so persistent. In May 2021, when Nielsen first launched this report, which it called The Gauge, broadcast accounted for 25% of television viewership. Now its 22.5%. Not bad, considering.

Broadcast got a boost this year from high ratings for the State of the Union speech and NCAA basketball tournaments, especially the womens tourney.

Another insulator for the traditional broadcast business is that cable TV as a medium is down, but cable content viewership is up.

Some of that shift has come from FAST channel providers (Pluto TV, The Roku Channel and Tubi TV), with a considerable portion of the titles being fueled by cable network content, Nielsen writes.

Another standout is the YouTube app, which now represents 9.7% of all TV viewership.

Netflix, by comparison, gained 0.8% market share year over year which is outstanding, by the way. Hulu, Disney and Amazon lost share in that time. (YouTube gained 1.9% share.)

But Wait, Theres More!

Ready for a chatbot version of your favorite Instagram influencers? [NYT]

MediaLink announces new leaders at its two core advisory practices following Michael Kassans exit. [Ad Age]

Live broadcast TV is still a thing, and now its getting a sort of built-in DVR. [The Verge]

Venture capitalists are betting on creator economy startups again. [The Information]

Youre Hired!

Warner Bros. Discovery hires David Porter as head of ad sales research, data and insights. [Variety]

Connatix promotes Dor Leitman to CTO. [release]

Continue reading here:
Sweetgreen Wants A Healthy PMax Diet; The MRCs MFA Quagmire - AdExchanger

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Jane Ammeson Times correspondent

Dr. Shishin Yamada, colorectal surgeon at of Silver Cross Hospital, notes the symptoms that should prompt a checkup for colon cancer.

Four years ago, the death of 43-year-old actor Chadwick Boseman who starred in Black Panther among other movies,was stunning. It also brought tolight that colorectal cancer wasnt just a disease for those 55 and older.

The American Cancer Society reports that the number of people younger than 55 diagnosed with colorectal cancer (which includes cancers of the colon and rectum) doubled to 20% (1 in 5) in 2019 from 11% (1 in 10) in 1995.

Colon cancer is on the rise, including a surge in people in their 20s, 30s and 40s, and it is predicted that around 20,000 diagnoses, and nearly 4,000 deaths from advanced colon cancer occur in people younger than 50, says Dr. Shishin Yamada, a board-certified general surgeon at Silver Cross Hospital in New Lenox. According to the American College of Surgeons, colon cancer has moved up to the No. 1 cause of cancer death in men and No. 2 in women (after breast cancer in women younger than 50), where just 20 years ago colon cancer was No. 4 4 cause in the 1990s.

The reasons for this uptick aren't clear but some of the same causes of colon cancer in older adults are likely at work.

Diets high in red meats, processed foods, fats and fried foods as well as those low in fiber are considered risk factors, says Bethany Wignall, an oncology nurse navigator at the Methodist Hospitals Oncology Institute.

Heavy alcohol use and smoking and lack of fruits and vegetables in a diet also may increase risk, she continues.

Other risk factors include adenomatous or pre-cancerous polyps, a history of colorectal cancer and/or inherited conditions.

Lynch syndrome is the most common hereditary condition, says Wignall. Its linked to 2-4% of all colorectal cancers. The lifetime risk of colorectal cancer in people with Lynch syndrome is between 10-80%.

Environmental factors may come into play as well. The National Toxicology Program, part of the National Institutes of Health,has identified 18 chemicals that cause cancer in the intestines of mice or rats. These chemicals might damage DNA and thus lead to harmful mutations in colon and rectal cells.

A new study by researchers at the Fred Hutchison Cancer Center in Seattle have discovered a link between a microbe found in the mouth and a more aggressive colon cancer. In 200 people studied, the microbe was present in 50% of the patients. Testing for the microbe can result in earlier screening and improved treatments, the researchers note.

One thing is clear, it is not just genetics. There are many more cases out-of-the-blue occurring sporadically in those under 50, says Shishin.

Screening and lifestyle changes are the best way to prevent colorectal cancer or catch it early, when it is much more likely to be successfully treated.

Shishin says that young people, like everyone else, need to communicate and see a doctor for such symptoms as rectal bleeding, blood in their stools and/or blood in the toilet after a bowel movement.

Other signs to look for include unusual looking stools.

Digested blood, if it's had time to go through your bowel, may have the iron stripped out, and then it looks more like iron ore, dark or black stools, he says. Sometimes a tumor may compress the stool passing by, like a pasta-maker, so talk to your doctors if you notice narrow, thin or ribbon pasta like stools.

Diarrhea and constipation (fewer than three bowel movements per week) can indicate a problem particularly if these conditions last more than two weeks. Low energy and/or feelings of being more tired than usual can indicate a slow and chronic blood loss that may also be a symptom of colorectal cancer.

Even if you are a young woman with chronic anemia that you assume is due to menstrual bleedings, it's not a bad idea to check for other causes, says Shishin. Obstruction and pain are late symptoms, so many early colon cancers may not feel much wrong if at all. Your most reliable symptom checker is yourself and to communicate these symptoms with your doctor.

As a result of this significant increase in colon cancer, 45 is the new 50 to begin colorectal cancer screening, says Wignall, noting that the U.S. Preventive Services Task Force updated its colorectal screening recommendation in 2021. Screening earlier may moderately increase life-years gained and decrease colorectal cancer cases and deaths compared with beginning screening at age 50, she says.

Shishin notes that the colonoscopy is what's considered a gold standard test, a test that works great and has withstood the test of time.

It's been the gold standard for 50 years now, he says of the outpatient procedure that involves a small flexible fiberoptic camera on a tube inserted in the rectum while the patient is under light anesthesia. We look at the walls of the colon for abnormalities and can take samples and remove lesions.

If cancer is discovered, treatment depends upon its stage and can include surgery, chemotherapy, radiation therapy and immunotherapy.

Paying attention to any symptoms, communicating with your doctor and knowing that colorectal cancer is surging are all necessary steps that, according to Shishin, just might save your life.

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Diet, lifestyle play role as colon cancer jumps in young - The Times of Northwest Indiana

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Sumamry: A high-fat, sugary diet during adolescence may cause long-lasting memory impairments. The study found that rats raised on a junk food diet exhibited significant memory deficits that persisted into adulthood, despite switching to a healthier diet.

These effects were linked to disruptions in acetylcholine, a crucial neurotransmitter for memory and learning, highlighting the critical impact of diet on brain development. The research suggests that poor dietary habits in youth could have irreversible effects on cognitive functions.

Key Facts:

Source: USC

A new USC-led study on rats that feasted on a high-fat, sugary diet raises the possibility that a junk food-filled diet in teens may disrupt their brains memory ability for a long time.

What we see not just in this paper, but in some of our other recent work, is that if these rats grew up on this junk food diet, then they have thesememory impairmentsthat dont go away, said Scott Kanoski, a professor of biological sciences at the USC Dornsife College of Letters, Arts and Sciences.

If you just simply put them on ahealthy diet, these effects unfortunately last well into adulthood.

Thestudyappears in the May issue of the journalBrain, Behavior, and Immunity.

In developing the study, Kanoski and lead author and postdoctoral research fellow Anna Hayes considered thatprior researchhas shown a link between poor diet and Alzheimers disease.

People who suffer from Alzheimers disease tend to have lower levels of a neurotransmitter called acetylcholine in the brain that is essential for memory and functions such as learning, attention, arousal and involuntary muscle movement.

The team wondered what this could mean for younger people who may be on a similar fat-filled, sugary Western diet, particularly during adolescence when their brain is undergoing significant development.

By tracking the impact of the diet on the rats levels of acetylcholine, and running the rats through some memory testing, they could learn more about the important relationship between diet and memory.

The researchers tracked the acetylcholine levels of a group of rats on a fatty, sugary diet and in a control group of rats by analyzing their brain responses to certain tasks designed to test their memory. The team examined the rats brains post-mortem for signs of disrupted acetylcholine levels.

The memory test involved letting the rats explore new objects in different locations. Days later, the researchers reintroduced the rats to the scene that was nearly identical except for the addition of one new object.

Rats on the junk food diet showed signs they could not remember which object they had previously seen, and where, while those in the control group showed familiarity.

Acetylcholine signaling is a mechanism to help them encode and remember those events, analogous to episodic memory in humans that allows us to remember events from our past, lead author Hayes explained.

That signal appears to not be happening in the animals that grew up eating the fatty, sugary diet.

Kanoski emphasized that adolescence is a very sensitive period for the brain when important changes are occurring in development.

I dont know how to say this without sounding like Cassandra and doom and gloom, he said, but unfortunately, some things that may be more easily reversible during adulthood are less reversible when they are occurring during childhood.

There is at least some hope for intervention. Kanoski said that in another round of the study, the research team examined whether the memory damage in rats raised on the junk food diet could be reversed with medication that induces the release of acetylcholine.

They used two drugs, PNU-282987 and carbachol, and found that with those treatments given directly to the hippocampus, abrainregion that controls memory and is disrupted in Alzheimers disease, therats memory ability was restored.

But without that special medical intervention, Kanoski said more research is needed to know how memory problems from a junk food diet during adolescence can be reversed.

In addition to Kanoski and Hayes, the team included other USC Dornsife researchers Logan Tierno Lauer, Alicia E. Kao, Molly E. Klug, Linda Tsan, Jessica J. Rea, Keshav S. Subramanian, Cindy Gu, Arun Ahuja, Kristen N. Donohue and La Dcarie-Spain; Natalie Tanios of Keck School of Medicine of USC; as well as Anthony A. Fodor, Shan Sun of University of North Carolina-Charlotte.

Author: Emily Gersema Source: USC Contact: Emily Gersema USC Image: The image is credited to Neuroscience News

Original Research: Open access. Western diet consumption impairs memory function via dysregulated hippocampus acetylcholine signaling by Anna M.R. Hayes et al. Brain, Behavior, and Immunity

Abstract

Western diet consumption impairs memory function via dysregulated hippocampus acetylcholine signaling

Western diet (WD) consumption during early life developmental periods is associated with impaired memory function, particularly for hippocampus (HPC)-dependent processes.

We developed an early life WD rodent model associated with long-lasting HPC dysfunction to investigate the neurobiological mechanisms mediating these effects. Rats received either a cafeteria-style WD (ad libitumaccess to various high-fat/high-sugar foods; CAF) or standard healthy chow (CTL) during the juvenile and adolescent stages (postnatal days 2656).

Behavioral and metabolic assessments were performed both before and after a healthy diet intervention period beginning at early adulthood.

Results revealed HPC-dependent contextual episodic memory impairments in CAF rats that persisted despite the healthy diet intervention. Given that dysregulated HPC acetylcholine (ACh) signaling is associated with memory impairments in humans and animal models, we examined protein markers of ACh tone in the dorsal HPC (HPCd) in CAF and CTL rats.

Results revealed significantly lower protein levels of vesicular ACh transporter in the HPCd of CAF vs. CTL rats, indicating chronically reduced ACh tone. Using intensity-based ACh sensing fluorescent reporter (iAChSnFr)in vivofiber photometry targeting the HPCd, we next revealed that ACh release during object-contextual novelty recognition was highly predictive of memory performance and was disrupted in CAF vs. CTL rats.

Neuropharmacological results showed that alpha 7 nicotinic ACh receptor agonist infusion in the HPCd during training rescued memory deficits in CAF rats.

Overall, these findings reveal a functional connection linking early life WD intake with long-lasting dysregulation of HPC ACh signaling, thereby identifying an underlying mechanism for WD-associated memory impairments.

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Junk Food Diet in Teens Linked to Long-term Memory Issues - Neuroscience News

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A protestor holds a sign reading Im Afraid of an Uninhabitable Planet during a recent demo in the Netherlands. [AP]

The climate crisis is becoming a direct threat to all. Extreme weather phenomena are accelerating in frequency and intensity, provoking death and disease, social and economic turmoil. Greece, Cyprus and other parts of Southern Europe are on the front line. It is possible that in 10 years their environment will resemble that of the Middle East.

There is a pressing need to reduce emissions of greenhouse gases, as the Earths average temperature is heading towards being close to 3 degrees Celsius higher than pre-industrial levels at the end of the century, almost double the target set by international agreements. Fossil fuels account for 70 percent of these emissions, food production for the other 30 percent. If humanity were to adopt a healthier diet, if it applied sustainable methods of food production, this could be halved, to 15 percent.

Scientists who study the problem propose solutions. But developments demand faster procedures, more initiatives, so that this knowledge can be translated immediately into effective policies. This was the subject of a very interesting discussion organized by the Academy of Athens Center for Public Health Research and Education and Harvards T.H. Chan School of Public Health (HSPH) at this years Delphi Economic Forum.

We need to listen to each other and come up with solutions that benefit everyone, said Walter Willett, professor of epidemiology and nutrition at HSPH, one of the worlds leading scientists in the field. He noted that shifting to a model such as the Mediterranean diet would have health benefits, would reduce greenhouse gas emissions and would lead to economic savings.

Antonia Trichopoulou, member of the Academy of Athens and a pioneer of research into the Mediterranean diet, stressed that this is not simply a diet but also social practice based on skills, knowledge and tradition. It is a model for sustainable nutrition with a low burden for the environment.

Klea Katsouyanni, professor of public health at Londons Imperial College, focused on the impact of climate change, food systems and other environmental exposures on health. She highlighted the threat posed by air pollution and non-optimal temperature, especially when they combine, adding that social inequality amplifies this. Petros Koutrakis, professor of environmental science at the HSPH, presented the problems faced by Greece and the need for new models of production. He called for a national strategy that is not dependent of the European Union, as countries do not all face the same challenges. He noted the need to safeguard the health of people and to protect the environment from the consequences of the climate crisis.

In a video presentation, Kari C. Nadeau, John Rock Professor of Climate and Population Studies at the HSPH, presented the three key pillars of food system transformation, Consumption: shifting diets towards healthy plant-based diets consistent with Mediterranean diet principles. Production, processing, distribution: improving agricultural production methods. Reducing food waste and loss.

Lluis Serra Majem, rector of the University of Las Palmas, sent a message presenting an initiative for spreading the need for a sustainable diet, like the Mediterranean one, in Latin America and Africa. The mission will be undertaken by a task force of six distinguished women to whom his university has awarded honorary doctorates.

The aim of Wednesdays session (and of a discussion the previous day which included officials from the ministries of Economy and Rural Development) was to find a way for the scientists knowledge to contribute towards shaping policy for managing the climate crisis fallout, for the sustainable cultivation of products based on better nutrition models. Working groups will be established for this. Rural Development Minister Lefteris Avgenakis, who took part in Wednesdays discussion, welcomed the initiative and explained his ministrys priorities and policy.

This discussion may not have been on Delphis center stage. But it is a substantial step towards the necessary cooperation between science and politics, between various ministries. It also provided the crucial knowledge that this existential crisis demands.

Read more from the original source:
A healthy diet for people and the environment - Kathimerini English Edition

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From shakes to meal prep, it seems like everyones trying to get more protein in their diet. But which protein sources are best?

We asked an expert for seven ways to add more protein into your diet.

Protein needs vary from person to person, says Cassandra Vigue, RDN, registered dietitian with Hartford HealthCare, but she says theres a good rule of thumb you can follow.

Anywhere from 20-25% of your daily calories should come from protein, says Vigue.

Not sure how to eyeball it?

You should be aiming for 3-4 ounces of protein per meal, which is roughly the size of your palm, she says. And its important to incorporate protein in your snacks, too, to stay full throughout the day.

It probably doesnt come as a surprise, but lean meat tops the list.

Lean, or low-fat, protein is typically the best option, says Vigue. If its possible, choose something without skin or visible fat. These include chicken breast, pork tenderloin and 90% lean ground beef.

They arent just great sources of protein, these foods are also packed with zinc and iron.

Zinc supports the immune system and helps your metabolism, while iron is key for red blood cell production, Vigue notes.

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Low in bad fat and high in good fat, fish is another promising option.

Fish tends to be lower in both fat and calories than other animal proteins, making it a popular choice. Its also rich in omega-3 fatty acids, which are important for heart health, says Vigue.

Not sure where to start? Here are some of the most nutrient-dense fish you can choose:

These arent just a healthy carbohydrate, theyre a great source of protein, too.

Legumes offer plenty of different benefits, says Vigue. Theyre known for their fiber and protein, but are also loaded with folate, potassium, iron and zinc. Theyre also versatile you can substitute them for a carbohydrate or a protein to get some extra nutrients.

New to eating legumes? Here are a few to try:

These are easy to add to salads, grain bowls or even stews for some extra protein or fiber. Or you can use chickpeas for a homemade hummus spread, which is great to add to wraps, says Vigue.

Sound too intimidating? Try starting with a simple substitution like lentil pasta.

> Related: Is Plant-Based Protein as Good as Meat for Building Muscle?

Struggling to get enough protein in your diet without relying on meat? Look no further.

Soy proteins like tofu and tempeh are some of the most nutritious options out there. These are considered complete proteins, because they contain all nine essential amino acids that our body needs to promote healthy cell growth, says Vigue.

And if one bad experience with tofu put you off?

Just like meat, soy proteins should be well seasoned, says Vigue. I love to break tofu up and saut it in a pan like ground beef, or marinate it and bake or air fry until crispy.

Looking for another plant-based option? Nuts make a great snack, while seeds can be roasted with olive oil for a savory treat.

Like everything, its important to have these in moderation, says Vigue. Nuts can be high in calories, so try to stick to a portion size of one ounce (or roughly a quarter cup).

Both nuts and seeds have a variety of different benefits, ranging from fiber to healthy fats. Choose options like:

If buying lean meat for every meal just doesnt seem practical anymore, eggs offer an inexpensive alternative.

Eggs are packed with amino acids the building blocks for protein, Vigue notes.

And according to some research, eating an egg every day can also reduce your risk of a stroke.

The best way to get protein is from whole foods, says Vigue.

Solid protein, from the food you eat, will make you feel more full because it takes longer to chew and digest, she says.

But protein shakes can still have a role in your diet.

If you need a quick source of protein as a snack, these shakes can be a good option. Theyre also a better choice than skipping a meal altogether, she adds.

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7 Protein-Packed Foods to Add to Your Diet - Health News Hub

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Dear Dietitian,

I just read an article that said a high-fiber diet helps prevent colon cancer, but other articles on this topic have said the opposite. Can you help clear things up?

Joseph

Dear Joseph,

Scientific studies are often confusing because the results are different. Before something becomes clear in science, it has to be tested several times in different cultures in various parts of the world. It must also be tested on men and women of different ages. The -studies must reveal the same results to be accepted as valid by the scientific community. Sometimes this takes several years.

Nutrition studies seem even more confusing because nutrition is in its infancy. We have barely scratched the surface of most nutrition topics. When a new topic is studied, results often vary until the matter is hammered out. The good news is that we are learning more about nutrition now than at any other time in history.

A study of the role of fiber in disease prevention was published in The Lancet in February 2019. Researchers found a 16-24% decrease in rates of heart disease, strokes, type 2 diabetes, and colorectal cancer when comparing people with the highest dietary fiber consumption with those who ate the least amount. Furthermore, there was a 15-30% reduction in death from any cause in the high-fiber group. It is important to note the study was conducted on fiber in food, not supplements.(1) As with most nutrition studies, this was an observational study, which does not show cause and effect. Even so, it strongly suggests that fiber is a crucial ingredient of a healthy diet.

Researchers assigned high fiber intake as 25 to 29 grams daily. Americans eat about half that amount. When increasing fiber, do so gradually, and drink plenty of water; otherwise, you may feel uncomfortable, and the gas your body produces may make you unpopular.

Good sources of fiber include fruits, vegetables, nuts, seeds, and whole grains. As always, choose foods you enjoy. Start with highfiber cereal, one with 5 grams of fiber or more per serving. Add three fruits each day to increase fiber by another 12 grams. Youre already up to 17 grams. Next, have two slices of whole wheat bread on your sandwich at lunch (2 grams of fiber). Include one-half cup of beans (7 grams). Finally, enjoy one-half cup of green peas (4 grams) at dinner, and you have 30 grams of fiber for the day. Bon apptit.

Until next time, be healthy.

Dear Dietitian

Reference

Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L. Carbohydrate quality and human health: a series of systematic reviews and metaanalyses. The Lancet 2019 Feb. 02; 393(10170): 434-445. doi: doi.org/10.1016/S0140-6736(18)31809-9.

Leanne McCrate, RDN, LD, is an award-winning dietitian based in St. Louis, Missouri. Her mission is to educate consumers on sound, scientifically-based nutrition. Dear Dietitian does not endorse any products, health programs, or diet plans.

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