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Erie Times-News

Q: My dog is sick, and he has lost his appetite. Do you have any tips on how we can get him to start eating again?

A: It's distressing when our pets are sick and don't want to eat, especially since we can't explain to them that eating is an important part of their return to health. Fortunately, there are a few tricks that can encourage your dog (or cat) to start eating again.

Try baby food. Giving your pet the pureed meat in those tiny jars on its own, or mixed with some rice or his regular food may help to jump-start his appetite. It's not a long-term solution, but rather a strategy for getting him to eat again until he's starting to feel better. Then you can slowly transition him back to his regular diet. Before trying this, read the baby food's label to make sure it doesn't contain onion powder, which has health risks for dogs and cats.

Warm the food. Heating your pet's food on the stove, or briefly in the microwave, can increase its smell. If your dog can't smell it, he won't be inspired to eat it. Serve it just above human body temperature about 99 degrees Fahrenheit so that it's warm, but not hot. Stir it first to eliminate any hot spots. It can also help to use a damp washcloth to gently wipe away any mucus accumulation from your dog's nose so he can better smell what you're offering.

Offer small meals several times a day. Your dog might not feel like eating his normal amount of food all at once.

Ask your veterinarian about medication that can help. If your dog has an upset stomach, your veterinarian can prescribe nausea-relief medication or an appetite stimulant.

THE BUZZ

Heart disease, diet link still unclear

Veterinary researchers and the U.S. Food & Drug Administration have been investigating causes of nonhereditary dilated cardiomyopathy,which has been seen increasingly since 2014, with more than 1,100 case reports over a six-year period. The disease of the heart muscle, which results in an enlarged heart, is primarily linked to a genetic predisposition, but it is now occurring more frequently in dogs in which the disease is not commonly seen.

Increasingly, the nonhereditary form is thought to be a complex interaction of multiple factors such as genetics, underlying medical conditionsand diet. Potential dietary links include the use of ingredients such as potatoes (including sweet potatoes and red potatoes), peas and lentils in both grain-free and grain-containing diets. Those types of ingredients aren't new in pet foods, but their proportions may have changed over the years. Dry, canned, raw and home-cooked formulations have been named in the reports.

The FDA met in September with veterinary, academic and industry experts at Kansas State University, which hosted the scientific forum,to review current research and discuss findings. Veterinary cardiologists reported that veterinary treatment and dietary changes brought some good results in improving heart function when DCM was caught early. Among the areas for further exploration are ingredient levels and sourcing, bioavailability of nutrients, and diet processing, with the goal of finding common factors that may play a role. Pet food manufacturers have been asked to share diet formulation information to aid understanding of diet's role.

No recalls have been made of pet foods associated with nonhereditary DCM because the FDA does not believe it has substantive evidence that the diets are unsafe. Pet owners and veterinarians can check the FDA's website (fda.gov) for updates as research continues. Signs of DCM and other heart diseases include decreased energy, coughing, difficulty breathing, rapid respirations and collapse.

Pet Connection is produced by a team of pet-care experts headed by veterinarian Marty Becker and journalist Kim Campbell Thornton of Vetstreet.com. Joining them is dog trainer and behavior consultant Mikkel Becker. Send pet questions toaskpetconnection@gmail.com.

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Getting enough vitamins and minerals is essential for any healthy diet. And for vegans, its especially important to get adequate amounts of nutrients like vitamin D and B12. But those who are vegan also need to ensure that theyre consuming enough of another important mineral: iodine. But what exactly is iodine? Why is it so important? And what are the best vegan sources of iodine?

Julieanna Hever, MS RD CPT, known as the Plant-Based Dietitian, is the author of The Healthspan Solution and Plant-Based Nutrition (Idiots Guide). She tells LIVEKINDLY that because the body doesnt produce iodine naturally, its an important part of any diet.

Iodine is an essential trace mineral that needs to come from diet, fortified foods, or supplementation, she says.

Its a crucial component of thyroid hormones, which regulate metabolism in the body, and play roles in neurological function, protein synthesis, and immune function, she adds.

The body requires iodine in order to produce these thyroid hormones. In addition to regulating the bodys metabolism, thyroid hormones control digestive, heart, and muscle functions. Iodine is also important during pregnancy and infancy because the mineral promotes brain and bone development.

According to the World Health Organization, the recommended dietary allowance for iodine for the average person is 150 micrograms (mcg). For pregnant and lactating people, the recommended amount is 250 mcg. Children up to the age of six require 90 mcg per day, and children between the ages of six and 12 need 120 mcg per day.

The American Thyroid Association (ATA) indicates that prior to 1920, iodine deficiency was prevalent in much of Canada and many parts of the U.S., including the Great Lakes, Appalachian, and Northwest regions. The Association now estimates that approximately 30 percent of the global population is at risk of iodine deficiency. But how do vegans fare in regards to their iodine intake?

A recent study out of the Federal Institute for Risk Assessment in Berlin found that one-third of the vegans assessed were iodine deficient. However, the cross-sectional study only included a sample size of 72 adults. The blood and urine samples of thirty-six people following a plant-based were compared to the remaining 36 adults, who were omnivores.

But is this indicative of a vegan diet as a whole? Hever says vegans do need to ensure theyre getting enough iodine in their diet.

Iodine remains a public health concern around the globe. And vegans are one of the groups at an increased risk for iodine deficiency, she explains.

According to the National Institutes of Health (NIH), not getting enough iodine can impede the bodys ability to produce adequate amounts of thyroid hormones.

The health issues that arise as a result of this are called iodine deficiency disorders. Examples of these disorders include endemic goiter, learning disabilities, and hypothyroidism. The latter condition, which results in an underactive thyroid, is caused by severe and prolonged iodine deficiency.

Iodine deficiency does require a medical diagnosis. Symptoms of iodine deficiency include a lump or swelling of the neck, fatigue, sensitivity to the cold, and constipation. However, getting too much iodine in the diet can also result in similar symptoms. The NIH indicates that high iodine intakes may cause thyroid gland inflammation and even thyroid cancer.

Iodine is commonly found in non-vegan foods, such as fish, eggs, and dairy products like cheese, yogurt, and milk. But there are a number of plant-based foods that are rich in iodine. Here are seven of the best vegan sources of iodine that may help you get more of the mineral in your diet.

Sea vegetables are one of the best sources of iodine, Hever says. And according to the NIH, seaweed like nori, wakame, and kombu kelp contains some of the most iodine compared to other foods. Ten grams of dried norithe type of seaweed commonly used to make sushicontains 232 mcg of iodine. This is well above the 150 mcg recommended dietary allowance for iodine.

You can thank iodized salt for eliminating much of the iodine deficiencies found in the U.S. in the early 1900s, according to the ATA. Although it resembles plain salt, iodized salt is table salt that is mixed with small amounts of various salts of the iodine. But a little sure does go a long way! Approximately a quarter of a teaspoonor 1.5 gramsof iodized table salt contains 76 mcg of iodine. Stock up on iodized salt here.

Dont get too excited: Not all bread is high in iodine. But if you needed a good excuse to snack on breadthis is it! Certain kinds of whole-wheat and white bread are made with an iodate dough conditioner. Just one slice of these types of bread contains 198 and 185 mcg of iodine, respectively.

In addition to being a good source of vitamins and minerals like vitamin K, iron, and potassium, pruneswhich are dried plumsare another great source of iodine. Consuming just five dried prunes provides about nine percent of the recommended daily value, which is about 13 mcg. Snag a bag of dried prunes here.

Although pasta on its own isnt a good source of iodinewhen boiled in water with iodized salt, you can get 36 mcg of iodine per serving. If youre looking for tasty pasta recipes to make to up your iodine intake, try making this vegan pasta featuring a creamy cashew sauce with mushrooms and asparagus.

Granted, canned fruit cocktails rank relatively low on the iodine content scale. Although the canning process reduces some of their vitamin content, half a cup of canned fruit cocktail in light syrup contains six mcg.

LIVEKINDLY is here to help you navigate the growing marketplace of sustainable products that promote a kinder planet. All of our selections are curated by the editorial team. If you buy something we link to on our site, LIVEKINDLY may earn a commission.

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Cats in the U.K. who happened to be on a raw meat diet may have passed tuberculosis to their human counterparts, according to an investigation conducted by veterinary medicine expert Conor OHalloran of the University of Edinburgh and his colleagues.

The investigation was launched after 47 cats presented with suspected or definite infection with Mycobacterium bovis, the bacteria responsible for bovine TB, the Daily Mail reports.

Mycobacterium bovis was found to have caused skin lesions, swollen lymph nodes, respiratory problems, lethargy, lost appetite and weight loss, in the cats.The common denominator in the study was the raw meat diet, which was reportedly traced back to a single British supplier, who has since removed products from the shelves in a recall.

The investigation also said that latent tuberculosis was found in four of the animal's owners and a veterinarian, the Daily Mail reported. They also said that one owner required treatment to address the infection.

The investigation suggested that the human cases could represent zoonotic transmission from these cats, or infection from handling the contaminated food.

Our results provide compelling evidence that the commercial raw diet of these cats was the likely route of infection in this outbreak of cases, the researchers wrote. Investigations revealed affected cats were mainly indooronly, and had been fed the same commercial raw food as at least part of their diet. This diet was recalled by the manufacturer due to failure of statutory meat inspection of the component venison.

The Daily Mail reported that there were only been six documented cases of humans catching tuberculosis from cats prior to this study, and Public Health England has reported that the risk of transmission from cats to humans is low.

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From Good Housekeeping

New research suggests a "green" Mediterranean diet plan may help boost your cardiovascular health, and weight loss goals, more effectively.

A study found that those who made four tweaks to the classic diet plan lost more weight and improved blood pressure and cholesterol levels while also curtailing their calorie intake.

A nutrition expert explains why any form of the Mediterranean diet can help you improve your health, and how to get started.

There's a reason why Mediterranean diet plans are consistently ranked the healthiest for people wishing to not only lose weight, but revolutionize their health entirely. At the Good Housekeeping Institute, our registered dietitian crowned the Mediterranean diet this year's best as the diet's staples lean proteins, seafood, crunchy vegetables, and plenty of healthy fats lead to immense cardiovascular benefits and fights inflammation. Plus, it promotes sustainable weight loss for people who aren't willing to sacrifice entire food groups (ahem, keto)! So imagine our delight when a new study, published this month in BMJ's Heart, claimed that a few small tweaks to the diet may accelerate its effects on heart health.

Researchers behind the study call it the "green" Mediterranean diet, a refined version of the diet plan that supercharges your daily meals by asking you to reach for more fiber and less red meat. What is the diet, exactly? The updated version requires people to cut red meat almost entirely out of their diet for best results, making more room for fiber and healthy fats sourced from lean protein. To make up for any deficiency, dieters are asked to consume what's known as Wolffia globosa, or a byproduct of duckweed, an aquatic plant. Plus, you'll need to incorporate 28g of walnuts per day into your snacking, and consume at least 3 cups of green tea (if not more).

Scientists arrived at this conclusion after splitting nearly 300 men and women into three groups, asking them to follow different diets over the course of 18 months. The first group simply received advice for upping their fitness and eating a healthier diet; the second group, however, was instructed to follow a regular Mediterranean diet and were placed on a calorie-based plan, as well as the same fitness advice. But the third group followed the "green" Mediterranean diet, eating the same amount of calories as the other Med group, albeit with the duckweed protein shake served at dinnertime, green tea throughout the day, added walnuts, and advice to avoid red meat entirely.

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Those on the green version of the diet saw the best, most substantial changes to their health six months later; they had the biggest drop in cholesterol and blood pressure. Plus, this group lost roughly 14 pounds in just six months.

Here's the catch, though all of the groups saw beneficial results, explains Brierley Horton, MS, RD, a registered dietitian and nutritionist who has reviewed Mediterranean diet plans for years. All groups lost weight, including those on the regular Mediterranean diet (around 12 pounds!), and waist sizes slimmed down amid all participants. The same trend was true for cholesterol levels. "Yes, the 'green' Med diet group had better results but the Mediterranean diet still provided improvement for the other group in the study," she explains.

Below, Horton walks us through what you need to know about the study's updated guidelines for Mediterranean diets, plus how you can incorporate a Med-diet-friendly protein shake into your routine.

If you haven't heard of it, you're not alone. Horton says research published in 2017 put this edible plant-protein, also known as Asian watermeal, on the map for most. A MentalFloss report claims duckweed, which has a flavor profile similar to watercress, is the smallest fruit in the world, but Horton explains that it manages to pack in a lot of protein nonetheless. Researchers have previously found that the protein counts in duckweed can be equal to "40% of [its] dry weight" in some conditions. "It's water-based, which is probably the reason why duckweed also manages to be a significant source of omega-3 fatty acids," Horton adds.

But you've probably never seen a duckweed supplement in the health aisle or even at a

specialty store, as this protein is often mixed in with other sources to make "plant-based" supplements on the market today. The study indicates that dieters were given a specific frozen product made by Mankai, but Horton says it's unclear if the study's sponsors had any input on including this particular brand.

Don't fret if you can't find pure duckweed supplement: Horton says you can still pack in extra protein and omega 3s into your routine with a protein shake made with hemp, chia, or flax seeds. "Without getting into a nitty-gritty comparison to duckweed, all three of those seeds have high sources of omega 3s in them, and they're great sources of protein, and they're widely available to all of us right now."

While more research needs to be done in order to understand why this version of the Mediterranean diet prompts better results, it's clear that cutting out any amount of fatty, processed red meats will lead to better health. "People who tend to dip into vegetarian and vegan lifestyles, they're just healthier overall, right? They have better markers for cardiometabolic risk, and less chronic inflammation," Horton explains. "Since the green Mediterranean diet is supplementing meat with plant-based protein in duckweed and other staples, it's not surprising that health is improving and then you also consider walnuts, which also have high amounts of omega 3s just like duckweed. Individually, these staples are good, and now they work together."

Remember: the "green" Mediterranean diet requires you to cut down on red meat for best results, to snack on a few handfuls of walnuts each day, to make a protein shake (either with duckweed protein or a similar substitute), and to drink 3 or 4 cups of green tea as well (which is healthier than soda or coffee). Cutting down or eliminating red meat looks different for everyone, Horton says: if you can slowly reduce the frequency that you're eating red meat, that's a good start.

You'll also be able to enjoy these staples:

Produce: Everything under the sun, basically, from tomatoes to cauliflower and spinach to kale. Nearly all fruits (as long as they are unprocessed) are on the menu, too.

Whole Grains: Items like farro, barley, whole oats, brown rice, and even whole-grain breads and pastas in moderation.

Lean protein: Chicken and turkey included, as well as plant-based options like tofu.

Seafood: Salmon, tuna, trout, mackerel, and herring, all prepared as simple as possible (grilled or sauted, not fried!).

Unsaturated fats: Olive oil and yogurt rather than butter and milk.

Nuts and seeds: Your favorites included!

If giving meat up entirely is a challenge for you, you can take a few steps to enjoy it without derailing your diet. First, select a cut of meat that is physically lean: "Go for a filet rather than a large ribeye," Horton advises. Second, make sure you're choosing fresh meat rather than processed products: "Avoid things like processed pork or deli meats," she adds. Lastly, if you have a hankering for bacon or a processed meat, Horton says try incorporating a smaller amount into an otherwise healthy dish. "It's about using it as a garnish or in the same style as a condiment, right? Put a dash of bacon or ham into what you're cooking, to add the flavor and enjoy it, without actually eating an entire plate of it on its own."

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For quite some time, the Mediterranean diet has maintained its popularity all over the world. One reason is due to the numerous perks you can get by following this meal plan. But, what are the eating habits involve in this regimen? Aside from that, what are the health benefits of the Mediterranean diet?

Basically, the Mediterranean diet has no specific meal plan because of the cultural differences of the countries in this region. However, this regimen emphasizes the following eating habits:

One of the most well-known health benefits of the Mediterranean diet is its ability to promote a healthy heart. This effect is due to the various food products included in this meal plan.

Take olive oil as an example. This healthy fat is rich in alpha-linolenic acid (ALA), a fatty substance that can help decrease your risk of cardiac death. Moreover, consuming extra-virgin olive oil regularly may also help maintain a healthy blood pressure and cholesterol levels.

Aside from olive oil, the Mediterranean diet includes numerous heart-friendly foods such as nuts, veggies, and whole grains. Despite its alcohol contents, red wine is another excellent product for your heart, especially if consumed in moderation.

In addition to a strong heart, the Mediterranean diet also promotes a healthy skin. This benefit is primarily due to the various anti-inflammatory foods in this regimen.

As you know, inflammation can cause various skin problems such as acne, eczema, and dermatitis. But, thats not all. Inflammation may also release enzymes that can break down collagen and elastin, resulting in premature aging. Because of these negative effects, the highly recommended diet hacks for radiant skin is to consume healthy fats and avoid refined products- eating habits encouraged in the Mediterranean diet.

Another great perk in this list of health benefits of the Mediterranean diet is preventing diabetes. As you know, a lot of people are at risk of developing diabetes because of our fondness for simple carbohydrates like pasta, white bread, and sugary products. Fortunately, you can do various healthy lifestyle choices like regular exercise to prevent or manage diabetes. Another good option is to try the Mediterranean diet.

Although most people living in the Mediterranean region frequently eat small portions of pasta and bread, most of them have an active lifestyle, which can prevent insulin resistance. Furthermore, most plant-based products specifically whole grains are rich in fiber, a substance that can help balance your blood sugar levels. Lastly, the healthy fats and anti-inflammatory foods in this diet plan can also help prevent or manage diabetes.

Aside from antioxidants, healthy fats are also essential nutrients for optimum brain health. For this reason, health experts recommend including foods rich in omega-3 fatty acids to your daily meals. Thankfully, the Mediterranean diet is rich in these kinds of products. If you prefer a plant-based diet, the best sources of beneficial fats are nuts, seeds, legumes, and olive oil.

An added benefit is that most of the products in this regimen can uplift your mood and energy due to the various essential nutrients such as magnesium, iron, and vitamin B.

Aside from those mentioned health benefits of the Mediterranean diet, this meal plan can also help you achieve or maintain your ideal weight.

As you know, most weight loss programs recommend eating more plant-based foods, avoiding products with empty calories (highly processed products), and exercising regularly . common practices in the Mediterranean lifestyle. But, theres more. Various substances included in this regimen can also increase your satiety and reduce food cravings such as the healthy fats in olive oil, proteins in legumes, and fiber in whole grains. By including these foods in your diet, you can lower your total calorie intake without feeling tired all the time.

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Provided by Eat This, Not That! woman adding pumpkin seeds to a salad bowl vegetables avocado plant based meal

Weight loss can feel overwhelming at times, so it's easier to take it one step at a time. It'll be even easier if your first step is one that can show big resultsfast. And we have the perfect step: a healthy eating habit that can help you drop nearly a pound a week. What's the eating habit, you ask? It's straightforward: eat your daily recommended intake of fiber, or 28 grams per day.

If it doesn't sound like a groundbreaking habit, that's because it shouldn't be! But the issue is that most Americans currently aren't eating enough of the satiating, digestive-health-supporting nutrient. The most recent statistics show that 95% of Americans don't eat enough fiber. (Related: 100 Unhealthiest Foods on the Planet.)

We're not just barely missing our daily recommended fiber intake, we're falling way short of the recommended 28 grams. Adult men consume just 18.4 grams of fiber per day while women consume 15.5 grams, according to the USDA.

This deficiency is exactly why a healthy eating habit of eating your daily recommended intake of fiber will have such a huge benefit for weight loss.

Increasing your fiber intake from 16 to 28 grams of fiber per dayan increase of 75%has been shown to stave off hunger, decrease energy intake, and promote weight loss.

A small study published in the journal ISRN Obesity tracked participants as they increased the fiber in their diets by 12 grams per day to the recommended 28 grams. Over the course of 4 weeks, participants either ate 1.5 cups of beans per day or other high-fiber foods such as fruits, vegetables, and whole grains. Both groups decreased their caloric intake by 250 to 350 calories per day, reported feeling less hungry and more full, and lost between 3 and 3.75 poundsthat's nearly a pound a week!

To put this healthy eating habit into practice, consume at least one high-fiber food (3 grams of fiber or more) at every meal, and you can add 12 grams of fiber to your daily intake. For starters, it'll help if you knew the best high-fiber foods to put on your plate. And for some examples, these are some of our favorite ways to add fiber to your diet:

Remember, you just need to eat an additional 12 grams of fiber per day to reap the weight loss benefits. You can reach that with the chia seeds and hummus alone! For fat burning reinforcements, you can also stock up on The 12 Best Foods That Speed Up Weight Loss.

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The inclusion of phytase enzymes in the feed can have a positive effect on wooden breast development.

Potential modulation of breast muscle fatty acid profiles reduces the severity of the myopathy which often leads to meat condemnation. In 2014, the first publications appeared which described woody breast, a condition of broiler breast muscle characterised by visually hard, outwardly bulging and pale areas on the ventral surface of the pectoralis major muscle. Woody breast is now one of the most important myopathies challenging the poultry industry. It is of global concern, with incidences reported to affect 30-50% of broilers growing for 8 weeks to a live body weight of over 4.2kg. The myopathy constitutes a major animal health, welfare and economic concern causing enormous financial losses to the industry due to on-farm culling and mortality, downgrading, and condemnation at processing, as well as rejection from human consumption.

Wooden breast syndrome is of global concern with incidences reported to affect 30-50% of broilers growing for 8 weeks to a live body weight of over 4.2 kg. Photo: Hans Prinsen

The aetiology of the myopathy is still unknown, however, histological evidence of the haemorrhagic lesions indicates multifocal degeneration and necrosis of muscle tissue with infiltration of inflammatory cells, connective tissues and fat. Evidence is provided in the literature that woody breast myopathy is associated with systemic and local breast muscle hypoxia. Dietary supplementation with phytase reduced its severity. Dietary phytase enzyme is accepted in practice for the intestinal degradation of plant phytate and improvement of phosphorus digestibility and feed efficiency, but has also been shown to modulate oxygen-homeostasis-related pathways. Hypoxic conditions have been reported to limit the regenerative capacity of muscle fibres by favouring the replacement of degenerated muscle fibres with lipid and fibrotic tissues.

It has been suggested that woody breast is associated with lipid dysmetabolism, The present study was undertaken to determine the effect of dietary phytase on woody breast and breast muscle fatty acid profiles. The experiments involved male broilers subjected to 6 treatments, including 3 levels of dietary phytase supplementation (500, 1000, 2000 FTU).

Woody breast and white striping scores were recorded, and fatty acid profiles were determined using gas liquid chromatography. The fatty acid profile in the breast tissue of woody breast-affected birds had a significantly higher percentage of saturated fatty acids and a lower content of polyunsaturated fatty acids. Dietary phytase in high doses (1000 and 2000 FTU) significantly reduced the percentage of saturated fatty acids and increased that of polyunsaturated fatty acids compared with the control group. As woody breast myopathy seems to be associated with an imbalance of the fatty acid profiles, the supplementation of dietary phytase ameliorates its severity through modulation of saturated fatty acids and polysaturated fatty acid content.

Authors: Reagan Cauble, Elizabeth Greene, Sara Orlowski, Carrie Walk, Mike Bedford, Jason Apple, Michael T. Kidd, and Sami Dridi, Poultry Science

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Its the most wonderful time of the year unless youre on a diet and have set impossible standards for eating during the holidays.

Theres nothing wrong with taking an everything in moderation approach at the dinner table, but other rules we establish for ourselves around the holidays can actually hinder rather than help our overall health. Think Ill work out extra hard so I can earn my holiday meal, or I want to eat clean this holiday, so Ill skip the pie.

Anyway, if youre stressing about holiday weight gain, youre probably doing so needlessly. Research shows that holiday weight gain does happen, but generally only to a minor degree. One study on college-aged adults found that holiday eating only contributed to between half a pound and two pounds of weight gain. You may not even gain anything at all. In any case, there should be no moral value assigned to weight loss or weight gain: Demonizing food at the holidays (or any other time) can have a negative effect on your mental health.

What are some of the most common rigid diet rules that people establish for themselves at the holidays even though theyre more harmful than healthy? Below, dietitians and other experts share what food concepts to throw out the window this holiday season.

Skipping a meal or snack before a holiday party to save room.

This one has restrictive diet written all over it. You could play the waiting game, but who wants to listen to their stomach grumble all day and get hangry at their relatives for not eating at an earlier hour? Plus, waiting until dinner to eat something may end up backfiring, said Cara Harbstreet, a registered dietitian at Street Smart Nutrition in Kansas City, Missouri, and the author of Healthy Eating for Life: An Intuitive Eating Workbook.

Your body still needs to be nourished and energized throughout the day, and skipping meals or snacks can leave you overly hungry or disconnected from hunger and fullness cues when it comes time to actually dig in, Harbstreet told HuffPost. Although many people use this approach, remember youre allowed to eat according to your hunger regardless of what holidays gatherings are taking place.

Working out hard to earn a holiday meal or treats.

The suggestion that we have to earn or burn our food is entirely rooted in diet culture, said Kathleen Meehan, a registered dietitian in Houston. Your big plate of food isnt an award for good behavior at the gym its just a plate of food.

This rule is often perpetuated in how we talk about movement or exercise, and sometimes its even used as a form of motivation for fitness classes, she said. This does a lot of harm and it can unintentionally play a part in normalizing eating disorder behaviors. (With disordered eating, a person is often preoccupied with excessive exercising as a way to burn off calories.)

Telling yourself your diet starts in the new year, as a way to give yourself permission to eat holiday foods now.

When youre fixated on your diet, you may fall prey to now-or-never thinking: Ill load up on all my faves now green bean casserole and a double serving of stuffing and start my diet first thing tomorrow.

But sometimes, thoughts like this cause people to abandon their natural hunger and fullness cues, said Andrea Wachter, a psychotherapist and author of Getting Over Overeating for Teens.

Why cant we eat our favorite foods all year long? she said. When we eat the foods that we like, love, and need in amounts that are respectful to our bodies, we have no use for this type of all-or-nothing thinking.

Wachter said to imagine telling a kid that starting in January, theyll be restricted to limited, low-calorie foods. That kid would probably load up and binge on cookies and other sweets.

The reality is, kids need a variety of nutritious, delicious foods along with some yummy treats and so do adults, she said. Try setting a New Years resolution to feed yourself in a non-restrictive and respectful manner and, if needed, seek support for the unresolved issues that lead to dieting in the first place.

Klaus Vedfelt via Getty Images

Restricting yourself from drinks with calories.

Many diets have rules against drinking caloric or sugary beverages, and instead encourage us to stick to water, diet drinks, coffee or tea. That may be a sustainable goal during other seasons, but it can exclude you from many of the social activities and fun of the holidays, Harbstreet said.

If you want to enjoy a comes-around-once-a-year nostalgic recipe, spiced mocktail, or festive favorite, go right ahead, she said. Remember that zero-calorie beverages arent inherently better or more satisfying than the drink youre really craving.

This isnt just about alcohol, she added, although thats certainly an option if you wish to indulge responsibly.

Making healthy swaps for dishes you love, so you can enjoy them guilt-free.

Give yourself permission to eat what you like this holiday season. (Some of these dishes are only on offer once a year, so why deprive yourself of that deliciousness?)

I often encourage clients to consider what healthy really means to them, Meehan said. How can we expand the binary healthy vs. unhealthy and add in some room for nuance? If swapping out ingredients for the healthy version means less satisfaction, pleasure, connection to memories or your culture... is that really going to be healthy for you?

Thinking of food as something to burn off.

Again, dieting often trains us to think of eating and exercise as an exchange system: calories in, calories out. If we know we cant work off the sweets at the table, we might pass and say, Ah, Id love to, but theres no way I could work that off with the amount of exercise Ive been doing lately.

We internalize that into a belief that we must make up for or compensate for what we eat through physical activity, Harbstreet said.

Instead of refusing a serving of food, tap into your appetite and enjoy what you love with zero guilt. If youre full and cant take a slice of cheesecake, recognize that. But if its calling your name and you have room, by all means, have some.

Theres no need to adopt an earn-and-burn mindset around food and eating, Harbstreet said. Just enjoy it if you want to, or pass if you dont.

How to actually enjoy the holiday foods youre eating

If your goal is to eat smart this season and into the new year you may want to give intuitive eating a shot. Its the idea that no dieting is the very best diet of all.

Instead of falling into the trap of tiresome food rules, intuitive eaters listen to their bodies and give themselves permission to eat what they want. They rely on their internal hunger and fullness cues to tell them when, what and how much to eat.

Given how ineffective diets can be 95% of people who lose weight on a diet regain it within five years many dietitians and nutritionists are starting to sing the praises of intuitive eating.

I think as the holidays approach, its wise to consider exploring the non-diet approach, which allows for a peaceful relationship with food by allowing permission to eat pleasurable, satisfying foods year-round, Meehan said.

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6 Stupid Holiday Food 'Rules' That Are Really Diets In Disguise - HuffPost

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7 December 2020

Professor Michael Gleeson, a world authority on exercise, metabolism and nutrition - and author of new weight loss book, The Pick n Mix Diet tells us what we need to know ...

The Pick 'n Mix Diet

Often around this time of year people tend to overindulge a little in food and drink and with COVID-19 lockdowns, some of us have also been getting less exercise, a combination that also leads to weight gain. And that is something that is associated with poor health outcomes if we do get infected with COVID-19.

The usual solution to weight gain is to go on a diet but many people find it difficult to stick to more than a few weeks because most diets restrict food choices and it is easy to get fed up (pardon the pun) with eating the same limited food items. If you go on a keto diet you start to miss your carbs and if you go on a zero fat diet you miss many other items that you normally like to eat. And another downside is that because of their restrictions these sorts of extreme or fad diets are not good for your health because you can develop micronutrient deficiencies.

But there is a solution: dont stick to just one boring diet but change your diet every week.

That is where the The Pick n Mix Diet comes in and now is the time for you to take up this new revolution in dieting: Use multiple diets and add some easy physical activities to burn off that excess fat. By changing the diet weekly you don't get bored with it, you have fewer food cravings and are more likely to stick to your weight loss plan. Also, this approach ensures that your diet is more varied and healthier than any single diet plan.

The great thing about the diet part of my weight loss plan is that it does not require sticking with the same boring diet for week after week. So you can wave goodbye to food cravings.

In my book I describe a novel and effective weight loss plan that anyone who is mobile can do. The diet uses sensible, varied, non-extreme dieting (i.e., no fad diets) combined with enjoyable and exhilarating (but not exhausting) exercise that should see you lose around 10 kilograms (22 pounds) in 10 weeks. The great thing about the diet part of my weight loss plan is that it does not require sticking with the same boring diet for week after week. I utilize a variety of different, but equally effective diets that can be changed on a weekly basis. And none of the exercises I recommend should leave anyone with aching muscles or feeling sick or tired. I have also devoted a chapter to describing meal ideas and recipes so you dont need to learn about how the diets work (although that is all explained in the book); you can just follow the weekly meal plans. You can also pick and mix your diets and activities to personalize your weight loss plan to suit your own preferences.

Numerous scientific studies show that the most effective, safe and healthy way to lose excess weight is to both eat less and exercise more. There is no need for fad diets, fad exercise regimens or fatiguing high intensity or interval exercise. Just light or moderate intensity aerobic exercise which is scientifically proven to maximize fat burning. This means you can combine multi-diet dieting with some easy physical activities to burn more fat without hunger, food cravings or tiredness. You can lose weight and get fitter and healthier at the same time.

The Pick n Mix Diet published by Meyer & Meyer is released this week and is available from all good book stores and online retailers, along with Professor Gleesons other books, Eat, Move, Sleep, Repeat - a healthy lifestyle guidebook, and Beating Type 2 Diabetes. Further information can be found at http://www.meyer-meyer-sport.co.uk

If youre living with multiple sclerosis (MS), you may have wondered about eating a healthier diet. Theres so much (often contradictory) information out there, though, it can be confusing to know where to start. Some foods can trigger inflammation, while others may be beneficial. So, heres a quick review of common dietary approaches for MS... to read more clickHERE

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Here's how to lose weight without sticking to one boring diet by Professor Michael Gleeson - FemaleFirst.co.uk

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