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How many average calories do you think are in Paneer Tikka? Know the nutrition facts, health benefits  |  Photo Credit: iStock Images

New Delhi: Paneer, or Indian cottage cheese, is a nutritious food that can offer numerous health benefits. Often considered as the vegetarian chicken, paneer is an excellent source of protein, calcium, phosphorus, selenium, potassium, magnesium, and other nutrients. It contains lower amounts of saturated fats, cholesterol and carbohydrates, making it a healthy choice for people with diabetes. The nutrients in panner can also help you lose weight. This versatile ingredient can be eaten raw or prepared in several methods. Paneer tikka, a vegetarian alternative to chicken tikka and other meat dishes, is a popular Indian recipe that is delicious and can be savoured at any time of the day.

Perhaps, this delicious and famous Indian appetizer can be your best bet for loads of flavour with fewer calories compared to other cuisines, which can be beneficial in weight loss or weight management. Therefore, paneer is a great addition to your diet if youre trying to control weight. So, what is paneer tikka and how many calories does it contain? Read on!

Paneer tikka is an immensely popular North Indian starter made using chunks of paneer marinated in spiced yogurt along with onions and capsicum to add flavour and grilled in a tandoori. The dish is thereafter seasoned with lemon juice, chaat masala and served hot. Is so delicious, flavourful and goes well with salad or mint chutney. There have been several variations over the years such as Kashmiri paneer tikka, paneer tikka masala chow mein, and dosa stuffed with paneer tikka, etc.

Different sizes of paneer tikkas contain varying amounts of calories. According to FatSecret, there are 101 calories in 100 grams of paneer tikka. Check out the nutritional facts of paneer tikka (100g) below:

Serving size: 100g

Calories: 101

Fat

Saturated fat

Monounsaturated fat

Polyunsaturated fat

3.65g

2.101g

1.052g

0.204g

Usually, the recommended daily calorie intake is2,000 calories a day for women and 2,500 for men.

Some health benefits of paneer include:

Made of paneer - a type of fresh cheese - capsicum, onions, tomatoes, curd and other Indian spices, paneer tikka can provide amazing health benefits. In fact, paneer can be eaten on a regular basis especially if youre a vegetarian to fulfill the protein need of the body, provided the intake is moderate due to its high content of saturated fat.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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How many average calories do you think are in Paneer Tikka? Know the nutrition facts, health benefits - Times Now

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Bhumi Pednekar shared a special ingredient she adds to her coffee.

Highlights

Bhumi Pednekar's journey in Bollywood has been nothing short of a rollercoaster ride. The actor gained a tremendous amount of weight for her very first film, 'Dum Laga Ke Haisha' only to shed it soon after for films such as 'Shubh Mangal Saavdhan'. She has maintained a steady fitness regime even in the lockdown period, as we saw from her numerous Instagram posts and stories. She recently took to social media to share a secret ingredient that she puts in her morning cup of coffee, and you will be quite surprised to know what it is. Take a look at the video she shared:

(Also Read:Bhumi Pednekar Swears By Home-Cooked Food And Admits Never Consulting A Dietician)

Ghee was the magic ingredient that Bhumi Pednekar added to her morning cup of coffee. In the video, we saw her pouring in a cup, some water, a spoonful of ghee and coffee powder. She whisked the three together to form a nice cup of frothy coffee, which she said she was having after a break of 50 days. Bhumi Pednekar was savouring every sip of the interesting and unique coffee that she made. "You're the coffee that I need in the morning" was the song playing in the background of the video. "Ghee + Coffee = Happy Morning. #GoodMorning," wrote Bhumi Pednekarin the caption of the post.

Ghee coffee is the high-fat beverage that Bhumi Pednekar was consuming. According to experts, the addition of ghee to the drink makes it speed up weight loss and also provide the body with energy. This is the principle behind the ketogenic diet, which is widely popular these days among fitness enthusiasts, and others who are generally trying to lose weight while at home.

Speaking of diets, Bhumi Pednekar had converted to the vegetarian diet while in lockdown. The actor took to Instagram to share how her journey as a climate warrior helped her make the switch. Take a look at her post:

(Also Read:Bhumi Pednekar Turns Vegetarian, Anushka Sharma Welcomes Her To The Club)

We hope to see more such snippets of Bhumi Pednekar's fitnesstips and tricks that we could take note from!

About Aditi AhujaAditi loves talking to and meeting like-minded foodies (especially the kind who like veg momos). Plus points if you get her bad jokes and sitcom references, or if you recommend a new place to eat at.

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Bhumi Pednekar Adds A Special Ingredient To Her Coffee. Can You Guess What It Is? - NDTV Food

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If you're a "Nervous Nelly" and find yourself holed up at home today trying desperately to find a distraction before the polls close at 8 p.m. and the results of who will run our country for the next four years are announced, this article is for you.

You're not alone in feeling this dreaded election anxiety.

So take some deep breaths, take a break and remember to focus on you're mental health through the election process.

1. Do yoga

One of the best things to do when your brain is feeling like a tangled ball of yarn is yoga. SarahBethYoga on YouTube has all sorts of recorded video lessons.

Whether you want one specifically for stress relief, you want to lose weight, you are pregnant or just gave birth, or you want a morning wake up or bedtime cool down, there's a playlist for it on her channel.

According to Harvard Health Publishing, yoga and other stress-reduction and self-soothing techniques have been studied since the 1970s as potential treatments for anxiety and depression.

Yoga classes can vary based on your choice of style, physical ability and personal performance. The most common type of yoga practiced in the U.S. is Hatha yoga, which combines asanas (physical poses) with controlled breathing and a short period of deep meditation or relaxation.

2. Listen to binaural beats

Binaural beats occur when you hear two tones, one in each ear, that are slightly different in frequency your brain processes a beat at the difference of the two frequencies.

Here's an example by Healthline:

Let's say you're listening to a sound in your left ear that's a frequency of 132 Hertz (Hz) and in your right ear that's a frequency of 121 Hz. Your brain will gradually fall into synchrony with the difference, or 11 Hz.

Binary beats are considered auditory illusions and, according to Healthline, for it to work, the two tones have to have frequencies less than 1,000 Hz and the difference between the two tones cannot be more than 30 Hz.

In general:

To properly utilize a binaural beat, Healthline suggests finding a comfortable place free of distractions and setting aside a duration of at least 30 minutes to make sure the rhythm is entrained throughout the brain.

3. Journal

Write about your feelings and thoughts related to today's stressful events as if you were explaining it to a friend, family member or therapist.

While it's something very hard to fulfillingly accomplish, because it opens up a very raw and vulnerable side of you, this will help you to fully explore and release the emotions you are feeling.

According to Very Well Mind, there are a few different strategies for journaling. You could try:

Writing things down can declutter your mind.

4. Watch a comfort show, movie

According to Today, who spoke with Will Meyerhofer, a New York-based psychotherapist and author, watching old favorite shows or movies can be a useful tool for dealing with anxiety.

Take it back in time, back to when things may have been easier for you, back to when things felt safe and secure in this world of increasing and crushing chaos. Nostalgia is necessary.

For example, Freeform is hosting a marathon of the four Hunger Games movies today. Currently, "The Hunger Games: Catching Fire" is premiering on Freeform East and "The Hunger Games" is wrapping up on Freeform West.

Other good shows and movies, which are also my personal favorites, to take the edge off include, but are not limited to:

5. Spend time with friends, family, or your pet

Social support. It's what we all need right now. Someone who shares our same beliefs that we can lean on in times of crisis, when we feel the world is against us.

Being part of a network of people gives you a sense of belonging and self-worth. According to Healthline, one study found that for women in particular, spending time with friends and children helps release oxytocin, a natural stress reliever this is called "tend and befriend," the opposite of "fight or flight."

Spending time with a pet has the same reaction.

Being part of a network of people can also make you laugh. Laughing relieves your stress response and tension by relaxing your muscles. Also according to Healthline, another study found that for people with cancer in particular who were involved in a laughter intervention group experienced more stress relief than those who were simply distracted.

6. Aromatherapy

Specific scents can bring an aura of bliss among an anxious being. Whether from a candle or a diffuser full of essential oils, some of the most soothing according to Healthline include:

Be sure to do a patch test if you plan on applying them topically, as some can cause allergic reactions. Similarly, essential oils are not safe for everyone. If you have concerns, talk to your doctor beforehand.

Remember, not all essential oils are created equal, so you should only buy them from a reputable source they are not monitored by the Food and Drug Administration, or FDA.

Discussion

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Column: 6 ways to unwind before election results are announced - The State News

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November is National Diabetes Month.In the U.S., its estimated that some 30 million adults ages 18 and older are living with diabetes and 84 million with pre-diabetes. While these dire statistics arent going to change overnight, the power to change our health is in our hands, a new study says. One of the simplest things we can do to change our risk? Go plant-based.

Back in August, we reported on a study out of the University of Bergen in Norway, that found that plant-based diets help you metabolize glucose, lose weight (particularly for people who are overweight), and prevent the onset of type 2 diabetes. Now, were back with more encouraging news for implementing a plant-based diet as an affordable, effective way to ward off type 2 diabetes.

In a recent review published in Practical Diabetology titled The Affordability of a Plant-Based Eating Pattern for Diabetes, the papers author, nutritionist Meghan Jardine, MS, MBA, RDN, LD, CDCES, Associate Director of Diabetes Nutrition Education, Physicians Committee for Responsible Medicine, recommends that anyone at high-risk go plant-based and that doctors and nutritionists should make it clear that there are affordable options when ditching meat and dairy.

Plant-based eating has become more popular as a healthy eating pattern for the prevention and treatment of diabetes, Jardine writes. Both observational and interventional studies have reported that plant-based diets reduce diabetes risk as well as improve diabetes outcomes, she later states, referencing this 2016 comprehensive review on the use of a plant-based diet for management of type 2 diabetes.

Worth mentioning: When it comes to eating a plant-based for diabetes management or prevention, its important to consider carbohydrates. Its heavily processed, refined carbohydrateslike white bread and chipsyou want to avoid. As Jardine points out, A healthy, affordable, plant-based diet is high in [carbohydrates]. Patients with diabetes are often told to avoid foods high in carbohydrate, as these foods have the greatest effect on postprandial glucose levels. She also notes that studies, such as this 2017 study from the Journal of Geriatric Cardiology, show that a high intake of carbohydrates, such as whole grains and cereal fibers, are associated with a reduction in diabetes risk, whereas refined carbohydrates increase risk. (For more on healthy carb options, check out our guide to whole grains here.)

While vegan eating may have the rap as a costly lifestyle, as Jardine argues and research supports, eating a healthy, plant-based diet can actually be quite wallet-friendly, and even save you money compared to other dietary regimes with animal products. Some healthy, affordable plant-based options the piece suggests include apples, bananas, oranges, broccoli, spinach, carrots, whole wheat bread, rolled or steel-cut oats, quinoa, black beans, pinto beans, and peanut butter, to name a few.

Buying foods when theyre in season and purchasing items like fruits, vegetables, legumes, and grains in bulk can also go a long way in reducing spending. Ditto for shopping the frozen aisle for fruits and vegetablesjust make sure there is no added salt, sugar, or other icky ingredientsand loading up on vegan pantry items when they are on sale. (If youre looking for more ways to save, check out 7 Ways to Save Money on Your Vegan Grocery List, According to Nutritionists.)

Bottom line: Eating a high-quality, plant-based eating pattern can be affordable and palatable and may offer specific benefits in preventing and treating diabetes, including quality of life and psychological health, offers Jardine. Frequent consumption of animal products has been associated with obesity, type 2 diabetes, heart disease, certain types of cancer and overall mortality. A diet thats good for our health and good for our wallets? Well take it. Spread the word, and spread the overnight oats recipes, dear readers.

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The Best Way to Prevent Diabetes: An Affordable Plant-Based Diet - The Beet

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Dietary patterns with higher inflammatory potential were significantly associated with a higher incidence of cardiovascular disease (CVD) and stroke in a new pooled analysis of three prospective cohort studies.

The analysis included 210,145 US women and men followed for up to 32 years in the Nurses' Health Studies I and II and the Health Professionals Follow-up Study.

After adjustment for use of anti-inflammatory medications and CVD risk factors, those whose dietary pattern ranked in the highest quintile of inflammatory potential had a 38% higher risk of CVD (hazard ratio comparing highest to lowest quintiles, 1.38), a 46% higher risk of coronary heart disease (HR, 1.46), and a 28% higher risk of stroke (HR, 1.28), all P for trend < .001.

Jun Li, MD, PhD, and colleagues at Harvard T.H. Chan School of Public Health and Harvard Medical School Boston, Massachusetts, published the findings of their study in the November 10 issue of theJournal of the American College of Cardiology.

The inflammatory potential of a diet was assessed using a food-based, dietary index called the "empirical dietary inflammatory pattern" or EDIP.

In an interview, Li explained that the EDIP was developed 4 years ago by many of the same authors involved with this study, including nutrition heavyweights Walter C. Willett, MD, DrPH, and Frank B. Hu, MD, PhD, both from Harvard.

"We summarized all the foods people eat into 39 defined food groups and did a reduced-rank regression analysis that looked at these 39 food groups and three inflammatory markers interleukin-6 (IL-6), C-reactive protein (CRP), and tumor necrosis factor alpha receptor 2. We found 18 food groups that are most predictive of these biomarkers, and the EDIP was calculated as the weighted sum of these 18 food groups."

Individuals who had higher intakes of green leafy vegetables (kale, spinach, arugula), dark yellow vegetables (pumpkin, yellow peppers, carrots), whole grains, fruits, tea, coffee and wine had lower long-term CVD risk than those with higher intakes of red meat, processed meat, organ meat, refined carbohydrates, and sweetened beverages.

The associations were consistent across cohorts and between sexes and remained significant in multiple sensitivity analysis that adjusted for alcohol consumption, smoking pack-years, use of lipid-lowering and antihypertensive medications, sodium intake, and blood pressure.

In a secondary analysis, diets with higher inflammatory potential were also associated with significantly higher biomarker levels indicative of more systemic, vascular, and metabolic inflammation, as well as less favorable lipid profiles.

"We wanted to be able to provide guidance on dietary patterns and food combinations," said Li. "If you tell people to eat more polyunsaturated fats instead of saturated fat or trans fat, most people don't know what foods are higher and lower in those nutrients. Also, many foods have different nutrients some of which are good and some of which are bad so we wanted to help people find the foods with the higher proportion of healthy nutrients rather than point out specific nutrients to avoid."

Researchers used prospectively gathered data from the Nurses' Health Studies I and II starting from 1984 and from the Health Professionals Follow-up Study. After excluding participants with missing diet information or previously diagnosed heart disease, stroke or cancer, over 210,000 participants were included in the analysis. Participants completed a survey every 4 years to ascertain dietary intake.

In an editorial comment, Ramon Estruch, MD, PhD, from the Hospital Clinic in Barcelona, Spain, and colleagues suggested that it might be time for better dietary guidelines.

"A better knowledge of health protection provided by different foods and dietary patterns, mainly their anti-inflammatory properties, should provide the basis for designing even healthier dietary patterns to protect against heart disease," the editorialists write.

They added extra-virgin olive oil, fatty fish, and tomatoes to the list of foods with "established anti-inflammatory activity."

In comments to theheart.org | Medscape Cardiology, Estruch said the findings of this new study are confirmatory of the PREDIMED trial, which showed a reduction in risk of major CV events in individuals at high cardiovascular risk assigned to an anti-inflammatory Mediterranean diet pattern supplemented with extra-virgin olive oil or nuts as compared with those assigned to a reduced-fat diet.

"The study of Jun Li et al confirms that an anti-inflammatory diet is useful to prevent cardiovascular events and, more important, that healthy dietary patterns may be even healthier if subjects increase consumption of foods with the highest anti-inflammatory potential," he said, adding that "mechanistic explanations add plausibility to the results of observational studies."

Estruch was the principal investigator of PREDIMED. This trial was originally published in 2013 and then retracted and republished in 2018, with some required corrections, but the results had not materially changed.

Li is supported by grants from the National Institute of Diabetes and Digestive and Kidney Diseases and Boston Nutrition Obesity Research Center. Estruch has disclosed no financial relationships relevant to the contents of this article.

J Am Coll Cardiol. Published online November 3, 2020. Full text, Editorial

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Just a little over a month ago, power coupleDavid and Victoria Beckhamrevealed to theircombined 93 million followers that they are eating meat-free, and "enjoying it." The world-famous soccer superstarthen appeared in a virtual call on IGTV with Sir David Attenborough to discuss the ways we can help the planet and asked:"If you had one message to our children about the future of our world, what would it be?"

Looks like he is still at it. Over the weekend, Beckham cooked up a vegan casserole withplant-based ingredients, includinggreens, green beans, broccolini, wholegrain mustard, andfollowed it with a batch of delicious-looking homemade dumplings. A big thanks to PlantBasedNews for capturing the moment in the below footage from Beckham's Instagram.

Meanwhile, spice girlturned fashion designer Victoria Beckhamhas eaten a mostly plant-based diet with the exception of her daily supplements. However, when they both revealed their meat-free switch, Victoria noted that she is about to try a line of vegan products. "So I really like this brand," as she shows off the label on her IG story which states Puori protein and vitamin supplements."I have been taking supplements for quite some time, she adds, "so I am going to try the new vegan products, and these are targeting people who have a plant-based diet, which I actually do have, so I am really excited to try it."

Any step toward a veggie-forward or plant-leaning diet is a win-win for the planet, your health, and the animals. We're rooting for the Beckhams to keep going and their fans to leap into the game.

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David Beckham Shows Off His Vegan Cooking Skills on Instagram - The Beet

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STASIA RAEBEL | STAFF REPORTER | smraebel@butler.edu

Dining with dietary restrictions and allergies can be a challenge for some Butler students. In order to ensure they will get food that is safe for their needs, these students often need to be especially careful when choosing their meals.

There are eight major allergens defined under the Food Allergen Labeling and Consumer Protection Act of 2004: eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, milk and soy. Many Butler students deal with these allergies, along with other dietary restrictions, such as vegetarianism, veganism and gluten intolerance. These restrictions affect their daily experiences in the dining halls, and the dining staff are prepared to help students navigate the menu if they have any concerns.

Kayla Hayes, a junior critical communications and media studies major, is allergic to peanuts, tree nuts, eggs and seafood. Her allergies are very severe, and she carries an Epipen in case she has a reaction.

Growing up with allergies, you kind of know what you can and cant have, Hayes said.

About three times a week, Hayes will see foods in the dining halls that she knows she cannot have, so she will steer clear of it. There are also menus listed on televisions throughout the dining halls. However, Hayes explained that there was a time this year where she did not read the menu and had an allergic reaction. She got what she assumed was chicken and peppers, but it was actually a chicken-peanut stir fry.

I was fine, I took Benadryl and everything, but that definitely made me more cautious, Hayes said.

The menu does not include a label indicating peanuts or tree nuts, so Hayes explained that after the meal did not sit right with her, she found the ingredients by looking in the dining section on the Butler App. There, she was able to see the name of the menu item and the nutritional value.

I kind of put two and two together, and I saw that it had peanuts in there instead of peppers, Hayes said.

She explained that she probably would not have realized that there were peanuts without looking on the app. To help prevent this in the future, Hayes said she will try to be more aware. She also suggests that a label should be put on the food in the dining hall, so people with allergies can clearly see when there is an allergen.

Butler Universitys dietician Katy Maher highly advocates for a one-on-one approach between students with either food allergies or dietary restrictions and the dining staff. In this approach, students will speak directly with staff members when ordering their food to ask about the food items contents. This ensures students will find food items they can have.

We believe a one-on-one approach is safer than attempting to label dishes with all possible allergens, Maher said. Things can get substituted at the last minute after menus are printed or posted online.

Maher said she along with Bon Apptit Management Company staff take food allergies very seriously. While the eight major allergens can be found in all dining cafs on Butler, Maher explained that they will try to clearly indicate them in the dishes in which they appear. For example, they will label mashed potatoes with butter or milk as creamy mashed potatoes on the menu, so a student with these allergies would be able to avoid it.

To provide the best experience for students, Maher suggests students identify themselves to her or another staff member to help them navigate the menu.

Since everything is cooked from scratch onsite, we can easily tell you what ingredients are in a specific dish and make modifications if necessary, or prepare and set aside food ahead if necessary, Maher said.

Students can also request specially-plated meal options to meet their needs by filling out a form, usually the day before. Additionally, in the Marketplace Cafe at Atherton, students can go to Latitude station to receive a meal prepared without any of the major 8 allergens or gluten.

If students prefer to go to the regular stations in the dining halls, they will still be able to find something they can eat.

Before each meal period, Maher said they will pull aside the people who work at the front of the house, by the food, to tell them what is included in the meals. All questions about allergies are directed to a chef or a manager to ensure students will get through the lines in a timely manner.

Dining employees have orientation and on-the-job training to get Food Allergy and Research Education, known as FARE. Maher said staff members switch out their gloves, knives and boards between each task. They also use different utensils when serving separate items to prevent cross-contamination.

If students are ever uncertain, Maher encourages them to ask questions. She said they can always make something for them, and they are always happy to answer any of the students concerns.

Tom Pieciak, a senior jazz studies major, is allergic to milk protein, which means he cannot eat milk, dairy and beef. He said he feels Bon Apptit has done a better job than the previous food provider in terms of helping students with allergies.

A new food provider was definitely a great first step [in helping students with food allergies] because they are definitely a lot more transparent with the ingredients and the allergies, Pieciak said.

Because he is allergic to something that is commonly found in many foods, Pieciak explained that there were days where the options were pretty slim for him.

When choosing a meal, Pieciak usually relied on what he knew, as there were options that hed confirmed were dairy-free. If he was uncertain, Pieciak said he would usually ask the workers, but sometimes he would not feel like taking a risk and just avoid certain foods altogether.

I think one thing that would help would be to get more alternatives to whatever that allergy or dietary preference is, Pieciak said.

There are many dairy-free options at Butler, and there are plant-based cheeses, milks and meats that are popular for vegans and vegetarians. Pieciak believes these options should be expanded in the dining halls, and they should be as available and accessible as the regular food being served.

Olivia Throop, a first-year dance arts administration major, is a vegetarian, and agrees that she would like to see more options available.

While Throop explained she is able to find enough food options that are free of meat, she sometimes worries she is not getting enough of the right kind of food, because she said there are typically just one, sometimes two, main vegetarian options.

There are many times where there wont be a protein for me, or it wont be appealing to me, Throop said. It isnt hard for me to get all the food I need, but it is hard to get all the nutrients I need.

Throop said it can also be challenging to distinguish the vegetarian options from the options with meat. Throop said that asking workers usually helps clarify this, especially if the workers asked their supervisors, however she would appreciate more clear labels.

I really do think that by providing a clear explanation of what food dishes are and what they contain will help the students at the university feel more safe with the food options they are eating, Throop said.

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How to dine with dietary restrictions, allergies at Butler - The Butler Collegian

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Jocelyn Aguilar felt bad enough after the first of a scheduled four rounds of chemotherapy that she thought about quitting.

She had no detectable cancer after undergoing double mastectomy for breast cancer, so the chemotherapy was an optional treatment that Aguilar, age 37 when diagnosed in October 2019, had chosen to reduce the risk of recurrence.

She ultimately decided to continue because, starting with her next round of chemotherapy, she was going to help test a counterintuitive-but-promising strategy for reducing chemotherapys side effects and increasing its cancer-fighting power: a very low-calorie diet designed to mimic the effects of fasting.

On weeks (when) I was due to receive chemo that Friday, I got four boxes of food labeled Tuesday, Wednesday, Thursday and Friday. The only food I ate those days came from that days box. On Saturday morning, I woke up and eased myself back into normal eating, says Aguilar, a nurse who works at the University of Southern California (USC), where the trial took place.

The pain I experienced with that first round of chemo, before the fasting, was so terrible that I didnt think I could go on, says Aguilar, who described the sensation as aches and pains all over her body. With the fast, there were still some effects, but they were not nearly as bad. It was a huge difference.

Aguilar says that her food boxes each contained about 300 calories worth of plant-based food. The diet is billed by its distributor as containing micro- and macronutrients that are nourishing but not recognized as food by the body, which mimics fasting.

Its hard to imagine a more counterintuitive cancer treatment than fasting why deprive the body of vital nutrients when it would seem to need them most? but a growing body of research suggests that fasting decreases the toxicity of cancer treatments and may increase their efficacy too.

Some evidence also shows that a ketogenic diet, which deprives the body of carbohydrates rather than all calories, may increase the efficacy of some cancer treatments. In fact, there is even some thought that the two diets may help prevent cancer, although evidence for this is currently limited.

When it comes to supplementing cancer therapies, the benefits of either dietary intervention also have yet to be definitively proven unless youre a mouse. The animal data for fasting, which started in our lab but is now coming from many labs, is extraordinary. Its hard to think of anything in the past, ever, that has done better, says Valter Longo, who holds a doctorate in biochemistry and is the Edna M. Jones Professor of Gerontology and Biological Sciences and the director of the Longevity Institute at the USC Leonard Davis School of Gerontology.

Healthy cells and tumor cells respond differently to fasting. Healthy cells shut down their growth-promoting pathways shortly after the food stops coming in and focus on cell repair. Cancer cells, on the other hand, rarely slow their unrestrained growth enough to engage in this self-protective behavior.

Fasting thus increases the ability of healthy cells to withstand stressors such as chemotherapyor radiotherapy, but it leaves cancer cells, which suddenly have less nutritional support to sustain their rapid growth, unusually weak and vulnerable.

Fasting also depletes stored carbohydrates. Normal cells can adapt to this by running mostly on two fat-derived energy sources fatty acids and ketones but cancer cells are far more reliant on sugars, starches and the insulin that drives them into cells.

Most of the mouse studies to date have assessed fastings effect on chemotherapy or radiotherapy, but at least one study has found that a low-calorie fasting- mimicking diet (FMD) plus simple vitamin C can slow the progression of KRAS-mutated colon cancer. Another study, this one published in the prestigious journal Nature, found that both fasting and a FMD increased and extended the efficacy of the hormonal treatments tamoxifen and Faslodex (fulvestrant) in mouse models of hormone-receptor-positive breast cancer.

The first clinical trial of short-term fasting in humans, which was published in 2009, reported results in 10 patients with various types of cancer. It found that fasting reduced chemotherapy-related toxicities fatigue, weakness and gastrointestinal side effects in the six patients who fasted 48 to 140 hours before and five to 56 hours after some (but not all) of their chemotherapy sessions.

Several other trials in humans, all of them following small patient populations for short periods of time, have also found that fasting reduced treatment-related toxicities such as fatigue or DNA damage in healthy cells. For example, one Dutch trial assigned six patients with breast cancer to follow normal dietary guidelines and seven others to fast 24 hours before and after chemotherapy. Nonhematological toxicity did not differ between the two groups, but the researchers found evidence that fasting reduced bone marrow toxicity and reduced chemotherapy-induced DNA damage in some healthy blood cells.

Data from several of these small trials also suggested that fasting increased treatment efficacy, but none of them were large enough (or lasted long enough) to prove that fasting extended patients survival. There is even less evidence to support the use of fasting or the ketogenic diet in combination with immunotherapy treatments, although that remains a tantalizing possibility.

The only large trial in humans to have reported results so far was inconclusive for a somewhat unexpected reason.

Investigators randomly assigned 131 Dutch women, all of whom were slated to receive chemotherapy for stage 2/3 HER2-negative breast cancer, either to eat according to standard guidelines or to follow the FMD. Sixty-six of the women were assigned to follow the FMD but, unfortunately, so few actually complied that it was impossible to evaluate the diets effects. Just 32% of women in the fasting group fasted before at least half of their chemotherapy cycles, and just 24% of them fasted before all of them.

Patient noncompliance was particularly disappointing because the FMD was designed by Longo who has a financial interest in a company that sells FMD meal kits as a less demanding way to get all the effects of a true, zero-calorie fast.

It wasnt easy, says Aguilar, but it was doable. Im not normally a healthy eater, and I was being given steroids at the time, so my appetite was out of control, but I still managed it because it reduced the pain so much.

Hopefully, patients in several other large studies, all of which are nearing their scheduled completion dates, will comply with fasting protocols well enough to help researchers determine whether short-term fasting can extend life, reduce treatment toxicity or both for patients with glioblastoma, non-small cell lung cancer, lung adenocarcinoma, ovarian cancer, breast cancer and colorectal cancer.

Positive results could change standards of care for all those tumor types within the next couple of years.

For patients who cant wait that long to select their treatment plan, the obvious question is whether they should ask their oncologists about starting now with short- term fasts or the FMD.

Some experts believe its too early to use fasting anywhere outside of clinical trials.Indeed, a group of Italian clinicians recently published a letter in Nature Reviews Cancer that cautioned against what they perceive as excessive enthusiasm about fastings potential benefits and insufficient caution about its potential to harm some patients.

It is worrying that the application of fasting in oncology has been prematurely reported by the media as a potential advance in medical oncology, to the point where FMD kits have recently been commercialized, the clinicians wrote. These may negatively interfere with cancer care, as patients at risk of malnutrition or sarcopenia (muscle loss) could autonomously decrease protein-calorie intake during treatment.

Longo agrees that neither malnourished patients nor those who are responding to their current treatment should try fasting or the FMD outside of clinical trials. However, he believes the data from both animal models and early human trials are strong enough to make fasting an option when approved treatments stop working.

I think (the evidence so far) is enough for an oncologist to say, Look, your therapy isnt working. Im out of options here. This fasting-mimicking diet is so effective in mice. Why dont we give it a shot? You have to understand there are risks, but you also have to understand that were out of options. That conversation would be appropriate now, Longo says.

Fasting isnt the only way to drive blood sugar and insulin down. Patients can achieve nearly equivalent reductions by following a ketogenic diet that provides about 80% of calories from fat, 12% from protein and 8% from carbohydrates.

Low sugar consumption means low blood sugar, which, in turn, means low levels of insulin a hormone secreted by the pancreas to drive sugar into muscles and fuel their growth and/or activity. Healthy tissue, as mentioned before, can adapt to deriving nearly all its energy fromfat, although many people feel pretty drained for a week or so at the beginning of that adjustment. (This lousy feeling is known as keto flu.) Many tumors, on the other hand, seem far less able to overcome their dependence on insulin and sugar (aka glucose).

Weve known for 100 years that cancer cells take up glucose at a much higher rate than do the normal tissues from which those cancer cells emerge, says Lewis Cantley, who holds a doctorate in biophysical chemistry and is the Meyer Director of the Sandra and Edward Meyer Cancer Center and a professor of cancer biology in medicine at Weill Cornell Medical College.

This does not mean that patients can starve their tumors to death simply by following ketogenic diets, but it has led many researchers to speculate that adding a ketogenic diet to standard treatment protocols might increase the efficacy of many of those regimens.

It has been difficult to test this theory, however. Because no pharmaceutical company canpatent a ketogenic diet, no one has a financial incentive to spend the millions of dollars that largestudies cost. Instead, studies get funded through the National Institutes of Health and foundation grants. Tests of FMDs face the same issue.

The ketogenic diet also runs into the same problem that makes it hard to test fasting: patient compliance. Indeed, researchers who work for the Department of Veterans Affairs in Pittsburgh enrolled 11 patients with cancer in a 16-week trial of the ketogenic diet. Only four of them actually followed the diet all 16 weeks.

In spite of the challenges, several recent discoveries suggest that ketogenic diets may be particularly helpful for certain cancer treatments helpful enough to drive funding and convince patients to follow the diet.

Cantley discovered a previously unknown link between sugar, insulin and cancer growth more than three decades ago: an enzyme called phosphoinositide 3-kinase (PI3K) that helps drive sugar into cells. Mutations in the genes that regulate PI3K causing an increase in PI3K activity are among the most common of all cancer mutations.

His discovery eventually led to the creation of PI3K- inhibiting medications, three of which have been approved for the treatment of several cancers. But all three have a big drawback.

When you give patients a PI3 kinase inhibitor, which hits the same enzyme that propagates the insulin response, you get the unsurprising result that the patient instantly becomes insulin resistant. Many of the patients in the trials of these drugs had to drop out because of high blood sugar, Cantley says.

Extra insulin, whether created by the body in response to rising blood sugar or deliberately injected, will solve the problem by driving the sugar into muscles, but it also drives sugar into tumors and destroys treatment efficacy.

Cantleys team hypothesized that PI3K inhibitors would be far safer and more effective if used in combination with some tool that would control blood sugar without driving it into tissues. They saw dramatically improved results in mice when they paired PI3K inhibitors with a class of diabetes medications called SGLT2 inhibitors, which reduce the bodys absorption of glucose via the kidneys so that excess glucose is excreted through the urine. Results were better still when they fed mice a ketogenic diet.

Blood sugar levels hardly went up. Insulin levels hardly went up. Tumors melted away, says Cantley, who also has a financial interest in a company that makes prepackaged meals for patients with cancer. Every tumor we tried essentially disappeared whenever we gave a PI3 kinase inhibitor with a ketogenic diet.

A large human trial will compare the current standard for using PI3K inhibitors against treatment plans that combine PI3K inhibitors with either SGLT2 inhibitors or a ketogenic diet. The ongoing global pandemic delayed the trial for several months, but enrollment has now begun.

And its not the only trial thats testing the ketogenic diets effect on cancer treatments. At least 18 other such studies are either recruiting patients or preparing to do so.

The whole thing comes down to energy. Without energy, nothing can grow, says Thomas N. Seyfried, who holds a doctorate in genetics and biochemistry and is a biology professor at Boston College who studies how metabolic therapies such as a ketogenic diet can affect cancer and other diseases. Tumor cells make energy by fermenting glucose and the amino acid glutamine. If we restrict the availability of glucose and glutamine, this will create tremendous metabolic stress on the tumor cells.

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Early Evidence Shows Fasting, Keto Diet May Make Chemo and Some Other Cancrer Treatments More Effective and Easier to Tolerate - Curetoday.com

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Losing weight can be an intimidating process, but eliminating high calorie and fat-causing foods from your diet is one efficient way of making this process more manageable.

With that in mind, make sure to take a close look at what you are eating and what kind of nutrients you are getting from your diet. Some foods that are considered weight loss friendly are actually the opposite, causing more cravings and eventually weight gain.

With that in mind, keep reading for the 5 fat-causing ingredients you should cut out of your diet asap for more effective weight loss.

Potatoes are fine in moderation, but you definitely want to limit how often you are adding these starchy foods into your diet.

According to Harvard Health, theres good reason to stay away from potatoeseven if theyre not fries or chips. Walter Willett, who chairs the Department of Nutrition at the Harvard School of Public Health, wrote about these starches inEat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating.

He explains, Nutritionists and diet books alike often call potatoes a perfect food. But while eating potatoes on a daily basis may be fine for lean people who exercise a lot or who do regular manual labor, for everyone else potatoes should be an occasional food consumed in modest amounts, not a daily vegetable. The venerable baked potato increases levels of blood sugar and insulin more quickly and to higher levels than an equal amount of calories from pure table sugar.

Processed meats are another good ingredient to limit in your diet.

According to Dr. Oz, Not only are those meats packed with sodium, but processed meats (including lunch meats, corned beef, jerky, canned meat, even salted fish and meat-based sauces) could be causing weight gain.

The article continues, Onestudy that examined over 8,000 diets and incidents of diabetesfound that subjects who consumed any processed meats were thirty-eight percent more likely to develop diabetes. Swap these foods for organic meats or free-range proteins whenever possible, and consider processed foods a special exception in your diet, not the norm.

Choosing white flour over whole grain flour can be a problem for your diet.

White flour contains refined grains, which you digest more quickly and can lead to more cravings throughout the day. This makes eating in moderation difficult.

Plus, according to Livestrong, Choosing whole flours over refined versions may also make a difference in belly fat, according to a study published in the American Journal of Clinical Nutrition in 2008. Researchers told one group of dieters to make all of their grains whole and another group to completely avoid whole grains. Although both groups lost weight, the whole-grain group lost more fat from the abdomen.

Canned soups show up in quite a few recipes, especially now that the weather is getting colder.

However, picking any canned soup can lead to problems if you are trying to lose weight.

The Scientific American explains, Eating a lot of salt can cause your body to retain more water, which can show up on the scale as extra pounds. But were not just talking about water weight here. High salt diets appear to be linked to higher body fatin particular, the kind of fat that accumulates around your middle.

With that in mind, make sure you pick out a low sodium canned soup option next time youre in the grocery store.

There is nothing wrong with eating nuts and nut butters in moderation, but if you are turning to these foods for weight loss friendly snacking, you might want to reconsider.

Healthline explains, Nuts and nut butters are a perfect choice if youre looking to gain weight.Just one small handful of almonds contains over 7 grams of protein and 18 grams of healthy fats.

These foods are high in calories, which can make weight loss difficult if you do not keep them in moderation.

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5 Fat-Causing Ingredients You Should Stop Eating ASAP, According To Nutritionists - SheFinds

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For someone whos never owned a smartwatch, the Watch SE will be an exciting introduction to the category. Plus, with Apples new Family Setup tool, your parents or children dont even have to own an iPhone to be able to use the Watch SE -- just use your own iPhone once to set it up for them. If you have more room in your budget, the Series 6 brings blood oxygen monitoring and ECG , which the health-obsessed will appreciate.

Buy Apple Watch SE at Amazon - $279 Buy Apple Watch SE at Walmart - $279

Will Lipman Photography

For Android fans, there is no better smartwatch than the Galaxy Watch 3. It uses Samsungs intuitive Tizen OS, and features a slimmed-down spinning bezel, which weve found is the best way to interact with a smartwatch. The Watch 3 offers a suite of health-tracking tools like ECG, fall detection, blood oxygen sensing and sleep-tracking that uses your heart rate to figure out what sleep zone youre in. Your giftee can also use it to send and reply to messages, log their food and water intake and track their workouts.

The Watch 3 is a little chunky, though, so if your relative might prefer something smaller, consider the Galaxy Watch Active 2 instead. It offers many of the same features in a thinner, lighter frame, and at a cheaper price too. But note that the convenient rotating bezel has been replaced by a touch-sensitive bezel here, so if easy navigation is a priority, stick with the Watch 3.

Buy Galaxy Watch 3 at Amazon - $339Buy Galaxy Watch 3 at Walmart - $339

Will Lipman Photography

The most useful thing about wearables is their ability to keep tabs on your overall well-being, and the watch with the most robust set of health-tracking tools is the Fitbit Sense. In addition to features like sleep and blood oxygen monitoring, the Sense also senses your skin temperature and electro-dermal activity. It uses this data to understand your bodys response to stress and help detect when you might have a fever.

While Fitbits OS isnt as full-featured as Apple or even Samsung, it has the upper hand when it comes to health-monitoring. If your loved one is less of a techie and more into analyzing their metrics, this wearable will serve up all the physiological data they could want. Just make sure to remind them the device isnt meant for medical purposes and they should still see their doctor when something seems amiss.

Buy Fitbit Sense at Amazon - $330 Buy Fitbit Sense at Walmart - $330

Will Lipman Photography / Garmin

For those who prefer a more traditional aesthetic, a hybrid smartwatch is an excellent option. There are plenty of brands to choose from like Withings, Timex or Fossil, but we recommend the Garmin Vivomove HR for its comprehensive feature set and attractive design. It offers constant heart rate monitoring, stress and sleep tracking, music controls and a subtle touchscreen display on top of a traditional watch face. This panel will show your giftees steps, calories, heart rate and VO2Max, as well as message alerts and more.

Because it does so much, the Vivomove HR will last just five days in smart mode, but itll hang around for an extra two weeks with its hands just telling the time. This is one of the best-looking hybrid watches around with plenty of customization options, too, so itll be easy to find a style the fashionable techie on your list will like.

Buy Vivomove HR at Amazon - $165 Buy Vivomove HR at Walmart - $120

Fossil

Fashion houses are some of the biggest smartwatch makers, often infusing classic timepieces with Googles limited Wear OS to offer connected versions of customer favorites. If youre shopping for someone who loves labels like Michael Kors, Skagen and Kate Spade loyalist, youll easily find a smartwatch from each brand. Of all the smartwatches parent company Fossil offers in its portfolio of designers, though, the Fossil Gen 5 series offers the best set of features. It combines Googles software with some Fossil-specific tweaks for improved battery life and some extra activity and health-tracking tools.

Fossils watches also tend to be a lot prettier than the competition. Youll be able to pick from two main Gen 5 styles for your loved one and a handful of case finishes and strap options for each. For more style and size options, consider the Gen 5e series, which offer the same features in more colors and cases. While Wear OS isnt the best smartwatch system around, its a good introduction to wearable tech, especially for someone who doesnt need their watch to do much more than tell them what alert they just got on their phone.

Buy Fossil Gen 5 smartwatches starting at $179

Will Lipman Photography

When most people hear the words fitness tracker, they probably imagine a Fitbit band. Its no surprise, since the company pioneered the category and makes some of the best devices available. The Inspire 2 is this years update to the companys popular line of low-profile health-monitoring bands, and it brings a brighter display plus longer 10-day battery life. Plus, it offers a constant heart rate monitor, which allows it to understand what sleep zones your giftee is in when they wear the device to bed.

Theyll also be able to wear this in the pool to track laps and use the Fitbit app to keep an eye on their menstrual cycles. The Inspire 2 doesnt have built-in GPS, so your friend will need to bring their phone with them to map their runs. But for the price, the Inspire 2 is a solid option for someone who prefers the subtle look of a bangle or wristband.

Buy Inspire 2 at Amazon - $100 Buy Inspire 2 at Walmart - $100

Samsonite

None of us have been traveling a lot lately, but a backpack is still a sound investment, especially for students, hikers and cyclists on your list. Samsonites Konnect-i bag has touch-sensitive fibers woven into the left strap to offer Googles Jacquard technology so your loved one can control their music or get alerts without having to whip out their phone. You can customize what the gestures do -- a swipe up could skip a song or pin a location, for example.

The backpack itself offers plenty of pockets and compartments and is sturdy enough to stuff into a locker or under an airplane seat (whenever we get to ride them again) -- without having to worry about breaking your precious cargo. Plus, itll hold laptops as large as 15.6 inches and can keep your belongings dry with the help of water-repellent fabric. And you wont have to worry about whether your giftee uses iOS or Android -- the Konnect-i plays nice with both. All told, the variety of available functions here makes the smart backpack a bit more useful than earbuds.

Buy Konnect-i smart backpack at Samsonite - $200

Snap

We all know that person whos always taking videos for Instagram Stories, TikTok or Snapchat. The Snap Spectacles 3 is perfect for the influencer-wannabe on your list, since it makes taking hands-free first-person videos incredibly easy. With one tap on the frames, theyll be able to record a 10-second video clip or snap quick pictures by holding down. While theyll need to use the Snapchat app for setup and downloading their footage, your friend can share their clips to any social media outlet they prefer.

The Spectacles quirky aesthetic might not appeal to everyone, but it certainly makes for eye-catching selfies. And you dont have to worry about your gift being used to record you without your knowledge, either. The glasses have an LED ring above the lenses that light up when its recording so youll be aware if youre being filmed.

Buy Snap Spectacles 3 - $380

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The best smartwatches, fitness trackers and wearables to gift - Engadget

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