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By Caitlin Lewis.

One in eight women in the United States is diagnosed with breast cancer in her lifetime, so whether its you, a friend or loved one, chances are breast cancer has affected your life.

In this column, we will explore ways nutrition can help play an important role in the fight against breast cancer.

Everyone knows adopting a healthy lifestyle is essential to maintaining physical and mental health. Weve also been taught if we avoid excess sweets, cut-out fast food and close our exercise rings on a daily basis, we will live longer and feel our best. What many people fail to realize is that making similar conscious lifestyle choices can reduce your risk for several chronic illnesses, including breast cancer.

As a registered dietitian, I have seen how nutrition plays an integral role in ones health, from a preventative and recovery standpoint. The following are evidence-based, healthy lifestyle recommendations that may giveyour body the best fighting chance against breast cancer.

My first recommendation is to make sure you eat a well-balanced diet. A well-balanced diet not only aids in cancer prevention, but helps those going through cancer treatment and those in remission.

A well-balanced diet consists of a variety of fruits and vegetables, whole grains, healthy fats and protein.

Fruits and vegetables contain antioxidants, which help our bodies fight free radicals that cause cancer. They are loaded with vitamins and minerals needed for a strong immune system. Try to fill half of your plate with fruits and vegetables. Note: If you are undergoing cancer treatment, your immune system may be weakened so avoid raw fruits and vegetables.

Whole grains provide your body with carbohydrates and fiber. Fiber has many benefits, especially for weight management, decreasing blood cholesterol, or establishing proper bowel function. Sourcesof whole grains include quinoa, oatmeal, brown rice, whole wheat breads and pastas. Try to include a whole grain component in each of your meals.

Although fats have been a controversial topic, they are an essential part of a well-balanced diet. Fats are not produced by our body, which means they need to be consumed through the foods we eat, in moderation. Fats help us absorb certain vitamins, protect our organs and provide us with the energy we need to make it through the day. You want foods with unsaturated fats. Unsaturated fats are considered to be good fats and help lower LDL cholesterol, reduce inflammation and build stronger cell membranes. Unsaturated fats are found in nuts, olive oil, avocados, fish and seeds.

Protein is also important.It is is used by yourbody to help with immunefunction, cell and tissuerepair and for gaining strength.

Protein will also help prevent malnutrition for those undergoing certain cancer treatments. When choosing your protein, focus on lean proteins such as low fat dairy items (cottage cheese, milk, yogurt), lean meats (chicken breast, pork tenderloins, salmon), soy beans, eggs, and nuts.

It is also important to avoid excess consumption of certain ingredients if you are actively focused on cancer prevention, treatment or recovery. For example, alcohol intake can increase your risk of cancer. A multitude of research studies have exposed that even small amounts of alcohol can increase your chances of developing esophageal, neck, head, liver and breast cancer. Since even small quantities of alcohol intake can have a big impact, cutting down on alcohol will decrease your cancer risk.

Another component is maintainingor achieving a healthy weight. The best way to do this safely is to choose a well-balanced diet and include physical activity into your daily routine.

Exercise can also decrease your risk of developing certain cancers, including breast cancer. As we all know, regular physical activity can help us lose weight; but, it has other important benefits. Exercise can help regulate certain hormone levels, as well as speed up digestion, which ultimately decreases the amount of time that potentially harmful substances stay in our bodies. Last, including strength training exercises into your routine can help those undergoing cancer treatment retain muscle mass and may help decrease the risk for malnutrition.

Before making any changes to your lifestyle, consult a doctor or registered dietitian first. Remember, change can start with something small and grow from there.

Lewis is owner of Lowcountry Nutrition in Bluffton. Visit lowcountrynutrition.com.

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Food for thought: Breast cancer and nutrition - Bryan County News

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A WEIGHT Watchers leader from Malvern is celebrating clocking up 25 years of helping people across Worcestershire lose weight.

Julie Baker, who first moved to Malvern 29 years ago, originally joined to lose four stone.

Since then, however, she has become a group leader and helped thousands of people in Worcester, Pershore, Churchdown and Malvern lose weight.

She said: As you can imagine I have seen many changes and innovations over the years with WW, all of them aimed at helping members become a much better version of themselves.

To this day I still get so much pride and satisfaction from helping and watching members achieve their own personal wellness journeys.

Two people who have been helped recently by Mrs Baker are Alison Palmer and Sami Heath, who have lost 175lbs (12.5 stones) between them.

Mrs Palmer went to Mrs Baker for help in June last year as she suffers from an auto-neurone condition and osteoarthritis.

Her medical team suggested steroids, painkillers, hydrotherapy and crutches, but 47 year-old Mrs Palmer instead joined Mrs Bakers Worcester workshop.

Since joining the group, Mrs Palmer has lost seven stones in 14 months, dropping from 18.2 stones to 10 stones 12 lbs.

She said: I am incredibly grateful to Julie for helping me turn my life around.

Amazingly, I can now do a little exercise within my limitations and I enjoy walking.

I also enjoy cooking and all the family partakes in healthy meals, the recipes to which I source through the WW app.

Mrs Heath, 53, has dropped from 15 stone 10lbs to 10 stones 5lbs.

She said: Julie is an amazing coach.

She has the knack of saying all the right things to motivate you and keep you going on your journey.

I joined just over a year ago having walked past a shop window and shuddering at what I saw staring back at me.

"Julie guided me from my eating habits of takeaways, no breakfasts and massive portions to a healthy, more satisfying way of eating.

My terrier is also grateful to Julie as he now has lots more walks as I go for my daily exercise with him."

Mrs Baker added: Overall it has been an amazing journey.

For me, WW has always been about family and community.

Ive been lucky enough to see my members have their own families and even watched their children join as well.

All in all it has been a privilege to support the people of this local community to lose weight and I am looking forward to the next 25 years.

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Julie celebrates 25 years of helping others lose weight - Malvern Gazette

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Imagine you had the chance to peek into the kitchens of the world's best nutritionists and dietitiansthe people who know exactly what to eat for a fitter body, slimmer belly, and a longer life. You probably wouldn't be surprised by what you see: Lots of fresh fruits and vegetables, whole grains, fish, some olive oilnothing surprising there. But what might surprise you is what you won't seethe common, so-called "healthy" foods that probably populate your own pantry, but which those in the know have long banned from their own homes.

We assembled a panel of experts and got a sneak peek into the eating habits of those who live and breathe nutrition daily, and learned about which foods should never be in your kitchen if you want to lose weight. Throw these foods that aren't doing any favors for your body into the trash and start trying out these 21 Best Healthy Cooking Hacks of All Time!

1

Rice cakes are an old-school diet staple. But the simple carbohydrates rank notoriously high on the glycemic index (GI) a measure of how quickly blood rises in response to food on a scale of one to 100 (rice cakes come in at 82). High GI foods provide a rush of energy but can leave you hungry within a few hours. Researchers at the New Balance Foundation Obesity Prevention Center found high-GI snacks caused excessive hunger and increased activity in craving and reward area of the brain the perfect storm for overeating and weight gain.

2

"I try to avoid excessive caffeine," says Dr. Mamta M. Mamik, Assistant Professor of Obstetrics, Gynecology and Reproductive Science at the Icahn School of Medicine at Mount Sinai. "An adult can safely consume up to 400 milligrams of caffeine a daywhich is equivalent to four 8-ounce cups of coffeebut drinking any more than that can cause calcium excretion, which, over time, may lead to osteoporosis. Avoiding excess caffeine also helps to ward off uncomfortable withdrawal symptoms like lethargy, insomnia, headaches, and irritability."

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3

"Although I love them, I try to stay away from cream-based soups. They not only bother my stomach, but they are also loaded with empty calories and often have concerning fillers like hydrolyzed proteins, food dyes and corn syrup that I find out about later!" says, Dr. Taz Bhatia, integrative health expert and author of The 21-Day Belly Fix.

4

"I try to avoid foods that contains trans fats, corn syrup, and added sugars," says Eugenia Gianos, MD, cardiologist, Co-Clinical Director, Center for the Prevention of Cardiovascular Disease at NYU Langone Medical Center. "Often listed as hydrogenated or partially hydrogenated oils, synthetically engineered trans-fats increase your bad (LDL) cholesterol levels and decrease your good (HDL) cholesterol levels, upping your risk of heart attack and stroke." Oftentimes, grocery chains or bakers will use partially hydrogenated oils to extend the shelf life of their "fresh" baked goods. Besides the potential for PHOs, these pastries are often times calorie-dense, and won't do much to keep you energized all morning.

5

"I avoid soymilk," notes Guillem Gonzalez-Lomas, MD, sports medicine specialist and assistant professor of Orthopaedic Surgery at NYU Langone Medical Center. "Yes, the horror stories linking overconsumption of soy products to estrogen-like effectslike the development of enlarged breasts in otherwise healthy malesare exceptional. However, the fact is that soy mimics estrogen and activates estrogen receptors in the body. Do you want to take that risk? There are plenty of other milk substituteslike almond milkthat don't carry the same potential side effects."

6

"As a plastic surgeon, I'm always thinking about my figure," says New York City-based physician, Lara Devgan, MD. "To that end, I never eat energy bars or granola bars. Although they can be tasty, for the amount of calorie-dense carbs and fat they contain, you might as well eat a candy bar. Many of these bars are packed with simple sugars, and they aren't quite filling enough to substitute for a meal or snack."

7

"This is as far removed from a natural egg as you can get," says Dana James CDN, a nutritionist from Food Coach NYC. "Heat pasteurized and made from factory-farmed eggs, this product is processed so much that makers actually have to add in synthetic vitamins to boost its nutrient density. "Go for the real thing instead," says James. Choline, found in eggs, lean meats, seafood and collard greens, attacks the gene mechanism that triggers your body to store fat around your liver.

8

A fruit smoothie sounds like a virtuous choice for an afternoon pick-me-up, but be forewarned: Many store-bought options are blended with high-calorie dairy bases and cheap sweeteners that make them more dessert-like than diet-friendly. Take Naked's Might Mango Fruit Smoothie, which has 57 grams of sugar per bottle.

9

"Talk about turning a good food bad," says Leah Kaufman, MS, RD, CDN a New York City-based Registered Dietitian. "When you transform produce into juice, you take away its fiberone of the major benefits of consuming whole fruits and vegetables. What you wind up with is a drink that's so concentrated with sweetness, it can have as much sugar as a soda." More and more research has begun to show that some fruits are actually better at fighting belly fat than others. And the master fruits all have one thing in common: they're red, or at least reddish. Raspberries, strawberries, blueberriesthey're packed with polyphenols, powerful natural chemicals that can actually stop fat from forming.

10

"I don't drink soda. A long time ago cola had cocaine in it, and it's arguably gotten even more unhealthy since then," says Gonzalez-Lomas. "Most sodas contain phosphorus, which binds to calcium and increases calcium loss, which is terrible for bone health. Plus, just one can is filled with 40 grams of sugarthe equivalent of 20 sugar cubeswhich makes it challenging for the body to maintain healthy glucose and insulin levels. And diet soda is potentially worse. Diet beverages contain low doses of carcinogens and artificial sweeteners that have potentially dangerous effects on the brain and metabolism. While everything in moderation is reasonable, I steer clear of sodashigh risk, no reward."

Don't miss finding out What Happens to Your Body When You Give Soda!

11

"One of the leading health food impostors!" says Lisa Moskovitz, RD, founder of The NY Nutrition Group. "One tiny cup of granola has nearly 600 calories, 30 grams of fat, and 24 grams of sugar. That's the equivalent of starting your morning with two slices of cheesecake." Moskovitz adds, "If I want a crunch cereal, I'll go for a lighter alternative like Cheerios or Special K. They pack the same satisfying crunch with a fraction of the calories, fat, and sugar," she says.

12

"I eat a very clean, plant-based diet so the avoid list is long for me. However, even for those who eat meat, the processed varieties are a bad choice," warns David L. Katz, MD, MPH, Director of the Yale University Prevention Research Center and President of the American College of Lifestyle Medicine. "While the link between meat and chronic disease is fairly tenuous, the connection between salt-, sugar- and chemical-laden processed meats and chronic disease risk is strong and consistent. If you eat meat, it should be purelike you want your own muscles to be. If you eat the highly processed, adulterated meats they may pay it forward to the meat on your own bones."

For a list of the purest proteins, click on this essential list of The 29 Best Proteins for Weight Loss.

13

"I avoid any product marketed as 'low-fat.' Typically, these items are extensively processed and packed with chemicals that are added to try to achieve the consistency or reproduce the flavor of the full-fat models on which they are based," explains Rebekah Gross, MD, a gastroenterologist at the Joan H. Tisch Center for Women's Health at NYU Langone Medical Center. "I'd rather indulge in a smaller portion of a food naturally high in fat or sugar than ingest an artificial substitute. In most cases, the real deal tastes better, is more satisfying, and doesn't cause the gastrointestinal upset that can be associated with highly processed foods," says Gross.

14

"It's called ketchup because, over time, it's going to catch up to you," jokes Moskovitz. "Just two measly tablespoons has up to 8 grams of sugar and 40 calories. And most of those calories come from high fructose corn syrup, which has been shown to increase appetite and, over time, lead to health problems such as obesity and diabetes." If you really can't live without the stuff, "use an all-natural version with no added sugar, chemicals or HFCS," says Moskovitz.

15

"Most cold cerealseven the ones that seem healthyare carb-laden, sweet and highly processed. They are definitely not the breakfast of championsat least not thin champions," says Lauren Slayton, MS, RD, founder of Foodtrainers. Instead, "Starting your day with lean protein, like eggs, is the best way to ensure that you'll stay energized and full into early afternoon," says Slayton.

16

"I avoid flavored coffee creamers because they are filled with fake ingredients that can do more harm than the flavor is worth: trans fats, artificial sweeteners, carrageenan and artificial coloring," says Gina Consalvo, MA, RD, LDN, Pennsylvania-based owner of Eat Well with Gina. "Over time, your morning shot of non-dairy creamer can raise dangerous LDL cholesterol levels and increase the risk of blood clots and heart attack. "Lighten your coffee with a half and half that only lists milk and cream as ingredients," she says.

17

"Nutella is one of those foods that people believe to be healthy because it contains a nut," says Kaufman. "But check the ingredients: spreads like Nutella are primarily sugar and palm oil, with almost no actual nuts involved. With over 20 grams of added sugar and only two grams of protein, the spread just winds up at your waist."

Looking for more tips? Be sure to sign up for our newsletter to get daily recipes and food news in your inbox!

18

Americans typically eat only one-third of their recommended daily intake, so you may be surprised to hear us knock any form of vegetable. Unfortunately, we've got to go there. Why? Some veggies of this variety are stored in cans that are laced with BPA, an industrial chemical used in various food and beverages containers. "There is a lot of controversy around BPA," says Consalvo. "It is thought to pose some health risks in fetuses, infants and young children's brain development." She notes that there are many brands that are now using BPA-free cans and hard plastics. We suggest going with fresh or frozen veggies, which tend to be healthier and free of salt and preservatives, too.

19

"We've been conditioned to look for low-cost food instead of the high-quality food," Dan Roberts, celebrity trainer and creator of Methodology X tells us. "Now, to eat organic seems like a luxury when it really isn't. For both moral and health reasons (it's free of growth hormones), I always buy and eat free-range organic chicken."

20

Jim White RD, ACSM HFS, Owner of Jim White Fitness and Nutrition Studios says that "White bread has been bleached and stripped of its bran and germ, the elements of the grain that contain beneficial nutrients. For this reason, white bread isn't very filling, has almost no nutritional value and is converted into sugar once you eat it. Like table sugar, it then spikes insulin levels, which promotes fat storage." Jay Cardiello, NSCA, personal-trainer to the stars, adds, "Also, don't get caught up in phrases like, 'made with whole grains'. This catchy phrase can make you think your bread is a healthy choice, but it only means that the bread is made up of a mixture of whole-wheat flour and some other less nutritious flour that won't benefit your health."

21

"Tossing back a handful of candy may not seem like a big deal, but it's the equivalent of chowing down on pure sugar. I would never do that and neither should anyone else," explains Lori-Ann Marchese, fitness celebrity and owner of Body Construct LLC.

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21 Foods to Toss Out of Your Kitchen For Good - Yahoo Lifestyle

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Although she started to lose weight at the end of January, Karen actually managed to shed two stone and two pounds during the lockdown period from March to July.

She credits healthy eating, cutting back on alcohol and walking for her success which inspired teacher Karen, who lives in Nelson, to train as a consultant for Slimming World and her classes begin next week.

Karen, who turns 55 next week, said: "Walking has definitely been the key to success for me.

"During lockdown I was out every day doing three mile walks. It wasn't hard work because we have so many lovely walks in our beautiful countryside.

"And now I can go out and walk for hours, I love it. I decided to train as a consultant because, while I have managed to lose weight in the past, it has always gone back on.

"Becoming a consultant will give me focus and incentive to keep it off."

A teacher of RE and Health and Social Care at Rhyddings Business and Enterprise School in Oswaldtwistle Karen is also a former 'Redcoat' at Butlin's in Minehead so she will take to her role as a consultant with ease.

She said: "Obesity is becoming such a huge issue across the UK. When I first joined Slimming World as a member, I never dreamed that I would end up helping other people to lose weight but now I just cant wait to get started.

"After losing three stone and completing my training, its a privilege for me to be able to pass on the experience,

insight and understanding that helped me, so that I can give my members the support they need to get to target, then to stay there.

Support is really the most important thing. It all starts with feeling that youre not alone. I couldnt have lost three stone without the weekly help, encouragement and understanding of my own consultant and group.

"As someone who has lost weight myself I know the challenges people can face, which is why, along with the group, I will be there to support every one of my members all the way to their chosen target weight.

"Setting targets, sharing recipes and other ideas, and working together as a group to overcome challenges and celebrate success is so important to a successful journey. Thats why, at my group, therell be tons of support, encouragement and fun."

Karen, who has been nominated for a local Woman of the Year award, joined the Sliimming World class at Barrowford to lose weight in time for her son, Adam's wedding in August.

Dropping from a dress size 18 to a 12 to 14 was just the boost Karen needed to look a million dollars as the mother of the groom. But the wedding has been postponed until May, 2021, and Karen, who has been married to her husband Steve for 31 years, has her outfit all ready for the big day.

Karen added: Like a lot of slimmers, I had tried to lose weight so many times before by following other diets, but they were never sustainable because Id always get tired of restricting what I ate.

"I thought I was destined to struggle with my weight for the rest of my life, but when I came to Slimming World it was different. I had never been able to say what weight I wanted to be. It didnt feel like I was on a diet due to the foods that I could eat.

"The eating plan encourages you to eat lots of tasty, filling foods like pasta, rice, potatoes and lean meat and fish.

"Therefore, you are never hungry and no foods are banned so theres no deprivation. I couldnt believe Id found a way to lose weight without starving myself and still being able to have some of the naughty foods that we all enjoy. You can still go out for meals and eat foods without other people realising you are changing your habits.

"In fact quite often people will say to me can you really eat that?' "

Jen Blevins, who runs a Slimming World group in Burnley and manages Karen as a team developer, said: "Slimming World consultants are chosen for their positive outlook and because they genuinely care about the health and happiness of others.

"With Karens experience of being a successful Slimming World member and her kind and warm personality and great sense of humour I just know that shell be an amazing support to members, cheering them all the way to their target weight.

Karens Slimming World group will be held at Read and Simonstone Village Hall every Monday evening from Monday, October 5th. For more information or to join Karens group call her on 07878210114.

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Pendle teacher ready to share secrets of her success after shedding an incredible three stone in lockdown - Clitheroe Advertiser

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The currently popular diet of intermittent fasting that restricts eating to eight hours per day, separated by 16 hours of fasting, is not effective on its own as a means of either losing weight or for improving key metabolic health markers, according to a new study led by researchers at UC San Francisco.

While time-restricted feeding has been shown to prevent weight gain in mice on a high-fat diet and reduces weight and metabolic outcomes in already obese mice, most of the reported benefits of such fasting in humans has had limited scientific testing.

This study, which included 116 men and women with a body mass index (BMI) of 27 to 46, found that people who were randomly assigned to only eat during an eight-hour period each day lost 2 lbs. (0.94 kg) on average over the 12-week period, while those with consistent meal timing lost an average of 1.5 lbs. (0.68 kg).

The study found no significant difference between the two groups in total weight loss or in other markers, such as fat mass, lean mass, fasting insulin or glucose, HbA1C levels, energy intake, or total or resting energy expenditure.

First author Dylan A. Lowe, Ph.D., and corresponding authorEthan J. Weiss, M.D., are both affiliated with the UCSF Cardiovascular Research Institute. Additional findings, authors and affiliations can be found in the paper, published Sept. 28, 2020, inJAMA Internal Medicine.

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This diet is popular but it doesn't work - University of California

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Do you have your heart set on having a boy? Looking for a way to stack the odds in your favor? Heard that changing your diet may help?

Theres no proven evidence for a special diet to conceive a boy or, for that matter, to conceive a girl. According to the Mayo Clinic, Theres not much the average couple can do to affect a babys sex.

But there are some proponents who believe otherwise. Here, we take a look at the theories and their evidence or lack thereof.

Sex and gender are evolving terms. In this article, biological sex refers to a babys X and Y chromosomes, with XX determining female and XY determining male.

Although theres no clinical proof that changing your diet can help you conceive a boy, there are many supporters of traditional and natural remedies that feel it can. One of the most popular suggestions supported by anecdotal information is to make your body more alkaline.

This unproven remedy suggests that people with a more alkaline (high pH) environment are more likely to conceive a boy. This method recommends:

While theres no evidence backing this theory, theres rarely any harm in adding fresh fruits and veggies to your diet!

If you want to conceive a girl, on the other hand, this theory suggests increasing your bodys acidity.

A 2008 study of 740 women concluded there was a higher probability of having a male baby when the mother increased her calorie intake and ate breakfast cereals. Researchers hypothesized that this may be because higher blood glucose levels favor having a boy.

However, the United Kingdoms National Health Service (NHS) suggests the conclusions of this study include inaccuracies that make it ill advised to suggest that increasing a womans caloric intake and eating breakfast cereals could increase chances of having a boy.

Different folks have different opinions about having a boy or girl. For some parents, its about balancing out their family with boy children and girl children. According to a 2011 Gallup poll, the most popular reasons for wanting a boy include:

With reproductive technologies like in vitro fertilization (IVF), you might have high-tech options such as sperm sorting and preimplantation genetic screening to improve your chances of having a boy. Sex selection done this way is much more common now than it was just a few years ago, when Chrissy Teigen and John Legend did it.

However, this practice has a wide range of ethical, religious, legal, and social implications and is considered controversial. If youre doing IVF and have this option, keep in mind that its not necessarily a purely medical decision.

Planning on getting pregnant? You might have heard that certain diets can impact fertility.

There have been studies about the relationship of diet to fertility, but they lack the details to be of real use to people trying to conceive. For example, theres positive fertility impact of vitamins and minerals such as folic acid, omega-fatty acid, and vitamin B12, but its not always clear how much of these supplements to take.

Its good for both men and women to eat a healthy diet whether theyre trying to get pregnant or not. Prenatal vitamins (with vitamin B12 and folic acid) are already routinely recommended for people trying to conceive.

This desire to have a baby of a specific sex is often met with suggestions that havent been clinically proven, such as changing your diet one way to increase your chance of having a girl or another way to have a boy. However, theres no scientific evidence that this works.

If youre focused on having a boy, talk to your doctor about your hopes. They may have a suggestion or two and, importantly, theyll have advice and recommendations on helping you have a healthy, happy baby, whether it turns out to be a boy or a girl.

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Diet to Conceive a Boy: Different Theories and If They're True - Healthline

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Steve Steeves shares how we should eat for our body, mind and soul to achieve abundant health

HOUSTON To order "The Trinity Diet: Lifestyle Balancing - Body, Soul and Spirit", click here.

For more information on Steve Steeves, CCN, ND, PscD., log on to NutritionandHealthCenter.com.

Debilitating back pain left Steve Steeves barely able to walk. He was later diagnosed with Ankylosing Spondylitis, an incurable form of Rheumatoid Arthritis. He was given drug therapy for pain management and told he would be in a wheelchair by age 40 -50. Steeves said it was hard to imagine a life in which he wasn't active. A small voice inside him said, "There's another way. Seek out another way." This inspired him to learn more about health and healing. Steeves set off on a journey studying the human body and learned in the process that our physical health is connected to our spiritual and mental health. Today, Steeves is experiencing the best health of his life and is active jogging, playing basketball and lifting weights.

Steeves works as a clinical nutritionist, naturopath and phytotherapist, and helps others find healing at the Nutrition and Health Center. He's also the author of "The Trinity Diet: Lifestyle Balancing - Body, Soul and Spirit". The book helps readers balance their body, soul and spirit through their food, and focuses on the trinity of macronutrients: proteins, carbohydrates and fats.

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The Trinity Diet - KHOU.com

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The coronavirus is affecting the lives of Japans nationally protected species, the Nara deer, which live by Nara Park in Nara City, Nara Prefecture.

Tourists have largely disappeared from the historic tourist destination due the pandemic. And although some of the deer have left the park for a more wild and healthy life, others are becoming malnutritioned due to their dependence on the Shika Senbei rice crackers that tourists feed them.

Approximately 1,300 deer live near the Nara Park. Roughly 13 million tourists visit the park annually, and up to around 20 million deer crackers are sold each year. Excluding the 400 that are housed in the Rokuen deer shelter, around 900 deer roaming the park consume the rice crackers, meaning each deer generally eats more than 60 crackers per day.

The rice crackers weigh about 3 to 4 grams each, and are considered a snack for the deer, who eat about 5 kilograms of grass everyday. However, the nutritional value of the crackers is higher than grass, making them attractive to the deer. Therefore, the deer are often seen hovering around the food stands where the crackers are sold, waiting to entertain the tourists who feed them.

Since the outbreak of the coronavirus, however, tourist numbers have significantly decreased. Crackers sales have plummeted. with their daily lives upended, the deer themselves started showing signs of change as well.

According to a research conducted by The Nara Deer Preservation Foundation (NDPF) and Assistant Professor Shiro Tatsuzawa of Hokkaido University (Conservation Ecology Department), it was discovered that there has been a decrease in the number of deer staying inside the central grounds of Nara Park.

In January this year, before the pandemic outbreak caused a drop in tourists, 71.9% of the deer population was recorded as present in the park during daytime. In contrast, only 50.2% of the deer were found in the park during the daytime in June. Nighttime numbers were recorded at 56.5% in January and 34.9% in June, showing an estimated 20% drop in both cases.

Perhaps the deer decided to roam around looking for grass to feed on since there were much fewer tourists to feed them the crackers, suggests Assistant Professor Tatsuzawa.

While the deer population in Nara Park has decreased, the number of deer sitting on the grass during daytime has increased from 19.3% to 59.1%.

Deer are ruminants, meaning they digest their food, such as grass, by bringing it back from their stomachs to chew on it again, making rest time after meals essential. Tatsuzawa states that this increase may be a good indication that the deer are eating more grass and are returning to a more natural healthy diet.

There have already been signs of improvements. Normally, deer droppings are dark and round in shape, but before the pandemic, there were loose feces found all around the park. NDPFs veterinarian, Rie Maruko explains that the deers intestinal bacteria will become out of balance from eating too much Shika Senbei and human snacks, often resulting in loose droppings.

Like humans, deer need to eat a balanced diet to maintain a healthy stomach. Lately, loose droppings have been greatly reducing, and the overall health of the deer population has improved.

On the other hand, a segment of the deer population is becoming extremely thin, apparently due to its dependence on rice crackers. Assistant Professor Tatsuzawa believes some deer might be addicted to the rice crackers, as they are seen roaming around the once populated tourist sites, such as the Nara National Museum, but are not seen eating any grass.

According to a previous survey, some deer ate more than 200 crackers a day, leading the Assistant Professor to speculate that perhaps these deer have become so accustomed to eating the crackers given to them by people that they are unable to adapt to the changes.

Not only has the coronavirus pandemic drastically changed peoples lives, but the lives of the Nara Park deer as well.

(Find access to the story in its original Japanese, here.)

Author: Hiroto Kuwajima

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Naras Deer Miss the Tourists: Some Relearn Natural Diet While Others Grow Thin - JAPAN Forward

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As well as eating right, dieters should exercise regularly and drink plenty of water.

When starting out, Emily explained some top tips to follow to cut back on calorie consumption.

She explained: "Use a smaller plate to avoid eating excessive portions.

"Also, make sure youre not distracted when eating. Turn your phone off and dont watch TV, being distracted may mean you miss hunger cues and eat more."

DON'T MISS

Making simple changes to how you eat as well as what you eat could help create healthy habits.

The expert also suggested ditching unhealthy snacks and pre-planning meals to avoid overeating.

"Plan out meals in advance so you know youre staying within your calorie allowance," Emily added.

"And avoid junk food, try to allow yourself to only eat sugary or fatty snacks as a treat."

"The main reason for this is protein is satiating which means it makes you fuller for longer."

How much protein one person needs to eat depends on their weight, the nutritionist said.

She continued: "For adults, the general daily requirement is 0.6g of protein per kilogram bodyweight.

"So if you weigh 80kg, youd need around 48g protein daily to stay healthy, but increasing your protein intake might have benefits if youre trying to lose weight."

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Weight loss: Eating more of one food can help burn fat - how much should you have? - Express

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There are many arguments regarding the best diet.

Nevertheless, health and wellness communities admit that diets highlighting fresh, whole ingredients and minimizing processed foods are excellent for the overall wellness of the body.

The whole-foods, plant-based diet does just that. Dropping the phrase plant-based diet is in a buzz when talking about nutrition these days. But why is it so hot right now? Because it focuses on minimally processed foods, specifically plants, and can improve your health, boost energy levels, and prevent chronic diseases. Rohit Shah, CEO & Co-founder, Hemp Horizons tries to present a clear picture.

Plant-based diets also offer all the essential protein, carbohydrates, fats, vitamins, and minerals for optimal health, and are also higher in fibre and phytonutrients, says Shah.

Plant-based vs. vegan: Whats the difference?

The vegan doesnt consume any animal products, including meat, eggs, milk, dairy, and honey. Yet, a vegan diet is not always as nutritionally virtuous as a plant-based lifestyle. The focus of vegan is usually set to avoid animal products, but the priority is not set on unprocessed whole foods based on plants.

On the contrary, fully avoiding animal products doesnt mean following a plant-based lifestyle (like a vegetarian or vegan). In fact for plant-based eaters, animal proteins can happily fit into the lifestyle yet they typically serve as more of a supporting role to your veggies and whole grains.

Therefore, a plant-based includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. Overall, a plant-based lifestyle is more of a flexible and broad way of thinking about nutrition and ingredient quality. Moreover, with a plant-based diet, the focus is on simple, nutritious, whole foods.

So if youre probably thinking that moving to a plant-based diet sounds like a great idea, but you dont know where to start. Dont worry, weve got you covered!

Eat ample vegetables: At lunch or dinner, fill half your plate with vegetables. Try to include plenty of colours when picking your vegetables. Enjoy vegetables as a snack with salsa, hummus or guacamole.

Include whole grains for breakfast: Start with quinoa, oatmeal, buckwheat, or barley. You can also add some nuts or seeds along with fresh fruit.

Go for greens: Try a variety of green leafy vegetables such as kale, collards, spinach, and other greens every day. Steam, grill, braise, or stir-fry to preserve their nutrients and flavour.

Wanna eat dessert? Have fruits: A ripe, juicy peach, a crisp apple or a refreshing slice of watermelon will satisfy your craving for a sweet bite after a meal.

Consume the most nutritious of all- Hemp

Besides all these, the most effective and nutritious plant-based food is Hemp and hemp seeds. Why? It is because they are one of those few superfoods which are incredibly healthy. Hemp seeds can be consumed or used to produce a variety of food products including hemp milk, hemp oil, hemp cheese substitutes and hemp-based protein powder.

Some of the benefits of hemp are as follows:

Rich in Protein and Vitamins: Hemp seeds are a great protein source. They are also a great source of vitamin E and minerals, which can be consumed raw, cooked, or roasted.

Better Heart Health: Eating hemp-based products may reduce your risk of heart disease. It keeps cholesterol and blood sugar at healthy levels and improves blood circulation.

Regulate Digestion: Hemp seeds are packed with antioxidants like fibre which help the digestive system and boost daily energy. As an extra benefit, it is beneficial for people dealing with constipation too.

Helps in weight loss: Due to the rich content of dietary fats and fibre, hemp seeds help you to repress your appetite, which in turn helps you to hit your weight loss goals right.

Best for skin and hair: Hemp oil is used in cosmetics due to its ability to penetrate through layers of skin. This in turn promotes cell growth. Consuming hemp seeds can also repair and moisturize dry and damaged skin.

Why Adopt Plant-based Diet?

Proper weight management: According to research, people who eat plant-based diets primarily tend to have a lower body mass index (BMI) and lower rates of heart diseases, obesity and diabetes than those who eat meat. People who consume a plant-based diet tend to be leaner than those who dont and the diet makes it convenient to lose weightwithout counting calories.

Prevention from Diseases: Eating plant-based whole food can prevent, halt, or even reverse chronic diseases, including heart disease, type 2 diabetes. Plant-based diets may help people prevent or manage diabetes by improving insulin sensitivity and reducing insulin resistance.

Stabilizes blood sugar: Studies have proved that clinging to a plant-based diet helps to improve blood glucose levels for people who have diabetes or are prediabetic. It means a lower risk of diabetes-related medical conditions, as well as a reduced reliance on medications.

A lighter environmental footmark: A plant-based diet puts less stress on the environment. Consuming a plant-based diet not only benefits your health but also protects the environment, as well. People who had adopted plant-based diets tend to have smaller environmental footprints. These sustainable eating habits can heal the environment with a reduction in greenhouse gas emissions, water consumption and factory pollution, which are all contributing to global warming and environmental degradation.

Go here to read the rest:
Benefits of plant-based diet - The Statesman

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