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A prominent Israeli endocrinologist says proper nutrition may be the best way we have of readying our bodies to fight off the coronavirus

By: Dr. Mariela Glandt Israel 21C

It is widely known that Covid-19 most cruelly afflicts people who are already in poor health. Along with advanced age, a higher risk of severe illness and death is associated with obesity, diabetes, high blood pressure and heart disease.

What is less commonly noted is that most of these conditions are diet-related diseases, which are largely caused by and can be cured by what we eat.

In other words, nutrition is the biggest coronavirus risk factor that nobody is talking about.

Over the years, Ive helped hundreds of patients with diet-related diseases lose weight and drop their medications, primarily through diet and lifestyle adjustments. I never expected my medical expertise to have any relevance in a viral pandemic.

But Ive come to believe that proper nutrition may be the best way we have of readying our bodies to fight off the coronavirus. The overlap between poor metabolic health and vulnerability to Covid-19 has become impossible to ignore.

Why is metabolic dysfunction so uniquely damaging to people infected with the coronavirus?

Researchers are still racing to identify all the different mechanisms at play. We know that insulin resistance and obesity wreak general havoc with the immune system. Affected individuals get sick more frequently, and when they do get sick, its more debilitating.

Fat cells spill into the bloodstream and accumulate in the tissues of the immune system, disrupting the activity of leukocytes, lymphocytes and T-cells. Abnormal hormonal function leads to chronic inflammation, which may be particularly dangerous when Covid-19 provokes a hyperinflammatory response.

All these changes not only have a negative impact on immune response but also, chillingly, on the efficacy of many vaccines.

Beware sugar, carbs, seed oils

These dysfunctions can be changed with remarkable speed.

One of the most important but little-known medical breakthroughs of the last several decades was the discovery of the hidden connections between most metabolic diseases.

Few of my patients, before I saw them, had ever been told that symptoms such as excess abdominal fat, high cholesterol and hyperglycemia were all profoundly related. In fact, they can all have the same causes, mechanisms and pathways, and its difficult to tell where one of these conditions ends and another begins.

In recognition of these connections, doctors on the vanguard will diagnose patients who exhibit three or more signs of significant metabolic dysfunction with metabolic syndrome.

The fact that all these conditions are related is great news for most patients: it means we can treat them all with a single strategy.

Diet-related diseases require diet-related solutions, and metabolic disease is caused primarily by an excess of sugar, dietary carbohydrates, and seed oils.

Carbs especially those found in sugars and highly refined grains prompt huge spikes of the hormone insulin, the first step in a vicious cycle that leads to insulin resistance and other hormonal imbalances and derangements. Seed oils (often referred to as vegetable oils) like canola and corn oil increase insulin resistance.

Israeli diet: healthy or not?

Many books and articles have celebrated theIsraeli dietas one of the worlds healthiest. True, Israel is metabolically healthier than many Western nations, but that isnt saying much.

Nearly half of Israels adults are overweight, at least one-third have hypertension, and nearly one-third of those between the ages of 65 and 84 have diabetes. An unacceptably large percentage of our population is at an especially high risk of death from Covid-19 due to diet-related illnesses.

The local emphasis on fresh vegetables, lean protein and olive oil is a wonderful and very nutritious thing, but Israel is still very much at the mercy of the global trends that are driving the twin pandemics of diabetes and obesity.

Fast food and American cuisine are on the rise here as elsewhere. We eat too much nutrient-free junk food, food thats processed and full of sugar and seed oils. We drink too much soda and fruit juice. (Juice is pure sugar, even if its natural!) Every Israeli, no matter the age or health condition, should be reducing consumption of these metabolically destructive foods.

Go keto

For adults who already have known metabolic risk factors, even certain elements of the otherwise healthy traditional Israeli diet may be worth reviewing.

Think of all that pita bread, and all those dateswhat are they but highly concentrated blasts of carbohydrate?

To my own patients, I recommend a more extreme change: a very low carbohydrate (or ketogenic) diet. Very little fruit, no rice, no hummus.

Avoiding carbs almost entirely is the one surefire way to quickly break the vicious cycle of insulin spikes and insulin resistance.

My patients enjoy vegetables, chicken, fish, eggs, meat, olive oil and dairy in abundance, they lose weight, and their metabolic health recovers with extraordinary speed.

Im not the only doctor to see these results. A 2019 experiment, to give one example, showed that in just four weeks the majority of participants on a low-carb diet reversed their metabolic syndrome. Imagine: four weeks to undo a lifetime of damage!

Now, as the coronavirus sweeps across our communities, diet may be a more important intervention than ever.

(Israel 21C)

Dr. Mariela Glandt, trained at Harvard and Columbia, is an endocrinologist with extensive experience in the treatment of diabetes. She is the author of the Amazon bestselling e-book How to Eat in the Time of Covid-19. She is the founder and director of the Glandt Center for Diabetes Care in Tel Aviv, where she uses the ketogenic diet as one of the main tools for treating diabetes. Dr. Glandt worked in New York in private and hospital practice.

Read more at: http://www.israel21c.org

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Diet The Biggest Covid Risk Factor that Nobody Talks About - The Jewish Voice

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Global Diet Water Market 2025 Report Provides Porters Five Forces Analysis Illustrates the Potency of Buyers & Suppliers Operating in the Industry & the Quantitative Analysis of The Global Market from 2019 to 2025 is Provided to Determine the Market Potential.

Diet Water Market Data and Acquisition Research Study with Trends and Opportunities 2019-2025The study of Diet Water market is a compilation of the market of Diet Water broken down into its entirety on the basis of types, application, trends and opportunities, mergers and acquisitions, drivers and restraints, and a global outreach. The detailed study also offers a board interpretation of the Diet Water industry from a variety of data points that are collected through reputable and verified sources. Furthermore, the study sheds a lights on a market interpretations on a global scale which is further distributed through distribution channels, generated incomes sources and a marginalized market space where most trade occurs.

Along with a generalized market study, the report also consists of the risks that are often neglected when it comes to the Diet Water industry in a comprehensive manner. The study is also divided in an analytical space where the forecast is predicted through a primary and secondary research methodologies along with an in-house model.

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The following manufacturers are covered:Coca ColaGroupe DanoneMountain Valley SpringNestle WatersSapporoSkinny WaterPepsiPropel WaterDiet Aqua

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Segment by RegionsNorth AmericaEuropeChinaJapan

Segment by TypePET BottlesGlass BottlesOthers

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For a global outreach, the Diet Water study also classifies the market into a global distribution where key market demographics are established based on the majority of the market share. The following markets that are often considered for establishing a global outreach are North America, Europe, Asia, and the Rest of the World. Depending on the study, the following markets are often interchanged, added, or excluded as certain markets only adhere to certain products and needs.

Here is a short glance at what the study actually encompasses:Study includes strategic developments, latest product launches, regional growth markers and mergers & acquisitionsRevenue, cost price, capacity & utilizations, import/export rates and market shareForecast predictions are generated from analytical data sources and calculated through a series of in-house processes.

However, based on requirements, this report could be customized for specific regions and countries.

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Major Point of TOC:

Chapter One: Diet Water Market Overview

Chapter Two: Global Diet Water Market Competition by Manufacturers

Chapter Three: Global Diet Water Production Market Share by Regions

Chapter Four: Global Diet Water Consumption by Regions

Chapter Five: Global Diet Water Production, Revenue, Price Trend by Type

Chapter Six: Global Diet Water Market Analysis by Applications

Chapter Seven: Company Profiles and Key Figures in Diet Water Business

Chapter Eight: Diet Water Manufacturing Cost Analysis

Chapter Nine: Marketing Channel, Distributors and Customers

Chapter Ten: Market Dynamics

Chapter Eleven: Global Diet Water Market Forecast

Chapter Twelve: Research Findings and Conclusion

Chapter Thirteen: Methodology and Data Source 13.1 Methodology/Research Approach 13.1.1 Research Programs/Design 13.1.2 Market Size Estimation 13.1.3 Market Breakdown and Data Triangulation 13.2 Data Source 13.2.1 Secondary Sources 13.2.2 Primary Sources 13.3 Author List 13.4 Disclaimer

NOTE: Our report does take into account the impact of coronavirus pandemic and dedicates qualitative as well as quantitative sections of information within the report that emphasizes the impact of COVID-19.

As this pandemic is ongoing and leading to dynamic shifts in stocks and businesses worldwide, we take into account the current condition and forecast the market data taking into consideration the micro and macroeconomic factors that will be affected by the pandemic.

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Impact Of Covid-19 on Diet Water Market 2020, Size, Share, Global Industry Challenges, Business Overview and Forecast Research Study 2025 - Crypto...

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Highlights

Chana (or choley) forms an indispensable part of Indian kitchens. It would be safe to say that we are mainly obsessed with two kinds of chana, the kala (black) chana and the safed (white) chana. Both of these legumes are touted to be a treasure trove of nutrients and minerals. Did you know chanas make for a great source of protein and fibre, and fibre helps aid healthy weight management and heart?! Not just that, chana is immensely easy to work with too! If you have soaked them in advance, you could use them to dish out a stunning breakfast fare.

Here are 5 ways in which you can actually make the most of chana during the morning:

1. Kala Chana Masala

This scintillating dry preparation involves boiled black chickpeas, tossed in a pool of rustic spices. These are the same chanas that you get in the kanjak prasad, so make sure you fry some puris alongside as well for a hearty experience.

(Also Read:Watch: Try This Quick And Easy Kala Chana Rasedaar At Home For A Wholesome Dinner)

2. Chole Bhature

This Punjabi preparation has become a global sensation now. A rich, dark and spicy chole preparation that is often paired with a puffy flatbread called bhatura that is made with maida and yeast. You can find the recipe here.

3. Chana Paratha

Ever heard of chana paratha? This unique dish combines the goodness of boiled chanas and spices, that are snuck inside a paratha. You can cook this paratha in oil or ghee depending on your choice, this breakfast dish is sure to impress either way.

4. Chana Madra

A Himachali treat is made with a rich combination of kabuli chana, curd, cashew nuts, cinnamon and what not! If you are preparing for a laid-back brunch, this delish treat will make for a delightful addition. You can find the recipe here.

5. Boiled Chana Toast

Promoted

Now for those looking for the simplest recipe in the list, this one is for you. Much to your delight, boiled chana is quite a stunner on its own. All you need to do is, put some kabuli chana and water in a pressure cooker, boil them until soft, take them out. Throw in some chopped onions, chopped tomatoes, green chillies and coriander, mix everything well. Toast some bread with butter, place this chana mix on top of the slices and chomp away.

Try these ideas, and let us know which ones you liked the best.

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.

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High Protein Diet: 5 Yummy Ways To Have Chana For Breakfast - NDTV Food

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Daily lifestyle habits, stress, dust and pollution can affect our skin and hair health. It can lead to early signs of ageing, dull skin and weak hair. As we grow older, it is important to maintain a healthy lifestyle routine to slow signs of ageing and keep our skin and hair healthy. Along with a healthy lifestyle, eating healthy and right is one of the best ways to take care of your skin. So, rather than looking at your vanity cabinet, turn to your kitchen and eat right! Here's our list of healthy foods you need to add in your diet: Nuts and seedsNuts and seeds like walnuts, almonds and flax seeds are an extremely rich source of omega 3 fatty acids. They help in regenerating skin cells, which makes skin soft and supple. ProteinWith a deficiency of protein in your body, skin can become dry and hair can turn dry, brittle and frizzy. A good source of protein in form of eggs and pulses can help to keep your skin and hair both healthy! Proteins are like building blocks, which repair agents of cells. Our skin and hair are made up of keratin(protein) which provides strength. This can help to prevent hair fall, promotes hair volume and growth.Citrus fruits(Vitamin C)Vitamin C is good for healthy hair and healthy skin. It is a rich source of antioxidants that helps to fight free radicals which damage healthy cells. Imbalance of free radicals can cause early signs of skin ageing and also make our hair age. Vitamin ADo you know that both the upper and lower layer of the skin needs Vitamin A? It helps to prevent damage that breaks down the collagen. Foods like carrots, pumpkin, mango, papaya are rich in Vitamin A. They also help to strengthen the immune system, helps in protection from the sun and encourages new cell production. YoghurtYoghurt contains good bacteria which helps in maintaining a good digestive system. A happy and active gut leads to healthy and clear skin. Yoghurt also benefits the hair. It is loaded with pantothenic acid, which helps in preventing hair thinning and loss. With inputs from Dr Rohini Pati, MBBS, Nutritionist & Founder, Nutracy Lifestyle

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Want perfect skin and gorgeous locks? Add these foods to your diet - Times of India

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The 26-year-old was diagnosed withrheumatoid arthritis last year.(Getty)

Danielle Collins was heading into Roland Garros seeking her first win since the Australian Open. She would take out tricky qualifier Monica Niculescu on Tuesday, 2-6, 6-2, 6-1. It marksjust herthird appearance, having lost to eventual champion Ashleigh Barty in the second round last year and falling to Caroline Wozniacki in her debut in 2018.

The 26-year-old is coming in low on match play since shelost in the opening rounds of the Western & Southern Open and US Open after a summer scattered with exhibitions.

The former world No. 23 hadbeen dealing with some health struggles in the past year. A seriousab tear forced her to miss events following the Australian Open right into the COVID-19 shutdown. While players were stunned by the cancellation of Indian Wells, Collins was not ready to compete yet.

Getty Images

The benefit was that she had more time to heal without the distractions of missing tournaments, and she could really focus on herdiet,which is crucial for her as she's coping with a recent diagnosis ofrheumatoid arthritis.

"I started doing a more specific diet once I was diagnosed withrheumatoid arthritisbecause there's things that can kind of trigger flare-ups," Collins said on the TENNIS.com Podcast. "So it was important that Iwas able to identify the things that would kind of cause me to have a reaction."

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She hasswitched to dairy-free and gluten-free while trying to be largely plant-based and even making vegan meals when she's at home.

"I just hadto make some lifestyle changes really,which are hard because I feel like everything that's good has dairy or gluten in it," the world No. 57said.

Rheumatoid arthritis affects the joints and is a lifelong chronic inflammatory disease that has no cure though theprogression can be slowed withtreatment. In 2018, former No. 1 Wozniacki revealed she is suffering from the same disease. She has sinceretired and just launched Advantage Hers, a website aimed at helping women dealing with inflammatory diseases.

Getty Images

The great news for Collins is that her commitment to making lifestyle changes has paid off, and her career can continue as she chases more Grand Slam success like her 2019 Australian Open semifinal breakthrough.

"This has been the healthiest that I've been the last 4, 5 months," she said. "And Ithink a lot of it has to do with the diet."

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Collins credits diet to renewed sense of health - Baseline

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Have you been experiencing headaches after making changes to your diet? Pavithra N Rai, Chief Dietician, Columbia Asia Hospital Yeshwanthpur explains the link between weight-loss diets and frequent headaches.

On your pursuit of weight loss, you must have tried a dozen of diets and exercise regimen to get rid of the stubborn fat. From symptoms of exhaustion to incessant cravings, you must have experienced an array of issues in the process. We know that losing weight isnt an easy job. A deficit in calorie consumption can also attribute to health issues such as headaches and lightheadedness. Is your weight loss diet giving you a headache as well?

From insufficient calorie intake to caffeine withdrawal, every subtle diet tweak can give you headaches, but the exact cause may differ from one individual to another. We talked to Pavithra N Rai, Chief Dietician, Columbia Asia Hospital, Yeshwanthpur, to help you understand the link between weight loss and headaches.

Dt Pavithra N Raj says, when a person thinks of losing weight and starting with either gym or other physical activity, they start cutting down on their food immediately, this can make them weak and prone to headaches. My simple advice would be to start dieting at least a week after you start exercising to let your body get adjusted with the routine. Then incorporate a healthy diet and tapering carbohydrate and sugar.

According to the dietician, a person trying to shed the extra kilos should avoid:

- foods high in sugar and sweets such as ice-creams, chocolates, and carbonated drinks.

- deep-fried or junk foods including namkeens, pizza, burgers, processed food and also restrict consuming oily gravies.

- refined foods like polished rice, maida (white flour), corn starch, et al.

Healthy tips for people trying to lose weight:

1- Eat at regular intervals and do not skip breakfast to avoid headaches. Try to include 5 meals comprising of three major meals and two snack (small) meals. Include healthy and protein-rich snacks like eggs whites, makhana, boiled sprouts, dhokla, roasted seeds and nuts.

2- Instead of skipping meals, try to control your portion size. Do not eat more than what is required to avoid weight gain.

3- When hunger strikes in between meals, you can increase intake of free foods such as skimmed buttermilk, lime sugar (without sugar), clear soups, fresh homemade soups (without butter or cream or corn-flour).

4- Eat a protein-rich diet including foods such as egg whites, sprouts, nuts like almonds and walnuts, legumes (pulses), low-fat paneer, curd.

5- Dont forget to include more vegetables and raw salads to add fibre to your diet.

6- Keep yourself hydrated by drinking at least 3 litres of water every day. Keep a water bottle nearby to keep sipping it.

7- Do some kind of physical activity like walking, running or some other exercise for at least an hour every day.

8- Use cooking methods like baking, grilling, steaming, poaching, sprouting, fermentation, and use a non-stick pan for cooking.

ALSO READ:3 Food recipes to help lower your cholesterol level

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Is your weight loss diet giving you a headache? Heres what you need to know - PINKVILLA

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Periods of low blood pressure may not cause any symptoms, and they are not always a health issue. However, a doctor may be concerned about someone who experiences longer term low blood pressure that produces symptoms. Some foods and drinks can help raise blood pressure.

Keep reading to learn more about low blood pressure, including the symptoms and types, and some dietary changes that may help.

Low blood pressure, also known as hypotension, is when blood flows through blood vessels at lower-than-normal pressures.

There are two measurements of the blood pressure on artery walls: systolic and diastolic. Systolic is the pressure when the heart is contracting, and diastolic is the pressure between heartbeats. Both measurements record blood pressure in millimeters of mercury (mm Hg). When noting the measurement, doctors write the systolic number above the diastolic one.

Healthy blood pressure for most people is usually less than 120/80 mm Hg.

There is not an accepted standard for low blood pressure, but medical experts recognize a value of less than 90/60 mm Hg as being hypotensive.

Learn more about blood pressure ranges here.

Many people with low blood pressure have no symptoms. Hypotension is only concerning when the pumping pressure is not sufficient to deliver oxygenated blood to the organs. When this happens, people may experience symptoms such as:

There are different types of hypotension, which vary in terms of when blood pressure drops. The main types are:

Also known as postural hypotension, this occurs when someones blood pressure drops when they stand up from sitting or lying down. It can cause lightheadedness or fainting and may result in falls or injuries, particularly in older people.

A person may have orthostatic hypotension due to:

Postprandial hypotension is low blood pressure that occurs after eating. The digestive process requires the body to pump more blood into the stomach and small intestines. In some people, this does not happen efficiently, and low blood pressure can occur.

Postprandial hypotension can occur following a stroke or accident. It can also be related to a persons age or genetic predisposition.

Shock is an extreme form of hypotension in which blood pressure drops to dangerously low levels. It is a medical emergency, and someone with symptoms of shock needs immediate medical attention. Shock can result from bleeding, major burns, or excessive loss of bodily fluids.

The reason why someone has blood pressure will determine which foods or drinks may be beneficial to consume. A person should speak to their doctor to check.

Salt, or sodium chloride, affects hormones that control the bodys water balance. High salt intake can increase blood pressure.

People who have low blood pressure may benefit from increasing their salt intake.

Ways to do this include:

According to the AHA, a deficiency in vitamin B12 and folate can cause anemia, leading to low blood pressure. A doctor can test a persons blood to see whether they are deficient in these essential nutrients.

Good dietary sources of vitamin B12 include meat, eggs, fish, and dairy products, such as milk and cheese. People can also select foods fortified with vitamin B12, such as breakfast cereals and plant-based milks.

Learn about vitamin B12 foods for vegetarians and vegans here.

People can get folate by eating leafy green vegetables, broccoli, legumes, eggs, beets, citrus fruits, nuts, seeds, wheat germ, and liver.

Learn more about folate here.

A persons blood pressure can drop if they become dehydrated. It is essential to maintain adequate fluid levels by drinking water and other drinks. Older people can become dehydrated more quickly, and caregivers may need to remind them to drink regularly.

Foods and beverages containing caffeine may cause a rise in blood pressure. However, studies into the effects of caffeine on blood pressure are inconclusive. Research suggests that coffee temporarily raises blood pressure only in people who do not drink it regularly.

Other foods and drinks that contain caffeine include chocolate, tea, cocoa, and some sodas and energy drinks.

People should eat a healthful diet, and there are no particular foods to avoid. However, someone with low blood pressure should not choose low salt options.

If someone has postprandial hypotension, they can try eating smaller, more frequent meals. They may be able to digest smaller meals more efficiently, which may help their blood pressure.

People who have postural hypotension should stand up from a sitting or lying position slowly to avoid fainting and dizziness. They may also wish to hold onto something steady as they do so.

Someone who is not drinking enough fluids may be able to raise their blood pressure by maintaining hydration.

If an individual has concerns about low blood pressure symptoms, they should discuss this with their doctor. Similarly, doctors can examine the side effects of medications and make adjustments where necessary.

Low blood pressure has various causes, and people with hypotension will often not have any symptoms. Doctors need to address any low blood pressure symptoms and find out whether there is an underlying cause.

Once someone has identified the reason for their low blood pressure, drinking more fluids or eating salty foods may be appropriate.

Symptoms of low blood pressure due to shock require urgent medical attention.

Read the rest here:
Low blood pressure diet: Foods and other dietary tips - Medical News Today

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There are a zillion reasons humans eat beyond capacity were bored, tired, distracted, starved for kindness, feel that leaving food behind is wasteful, or were once food insecure and do it instinctively, to name just a few. And if youve ever dieted to lose weight, restricting certain foods or trying to blot out hunger until your intermittent fasting window opens at precisely noon makes it really hard not to overeat on the rebound.

As for me, I had a serious eating disorder in my teens and early 20s (bulimia, if youre curious). With therapy and practice, I figured out healthier ways of managing my emotions than binging, purging, and obsessively dieting. My weight has been stable and mid-range for decades.

Still, food was always a thing I have had to be careful with, the way some are vigilant around alcohol. I dont consciously diet to be thinner, but I am preoccupied with eating "right," and often feel like I've screwed up when I dont follow my own rules. Even long recovered, the disordered mean-girl voices bicker with each other in my head, wagging a finger at me when Im up a few pounds, giddy when my jeans are a little loose. I tell them both to STFU, but they whisper in the background on a loop.

Then, after decades of being on the wagon when it came to bingeing, the wagon officially tossed me into a drainage ditch and landed on top of me. A debilitating divorce, perimenopause, raising two kids in an increasingly dystopian world, aging parents, and instability in my field saw me regularly eating to excess as a way to escape.

Anyone who has eaten compulsively knows what comes next: the shower of shame at losing control, a stab of panic over gaining weight, followed by a familiar resolve to do better. This usually includes avoiding foods that I think might trigger another binge which leads to feeling deprived.

I knew I needed a way off this shamey-go-round, and had heard of intuitive eating. So I picked up a copy of Intuitive Eating: A Revolutionary Program that Works, by dietitians Elyse Resch and Evelyn Tribole.

Introduced by Resch and Tribole in 1995, intuitive eating is a philosophy made up of 10 principles, which reject traditional weight-loss diets and encourage you to get in touch with how truly hungry or how satisfied you are in a given moment. You then use that information to inform how, what, and when you eat. The 10 "anti-diet" principles are:

Today, the benefits of intuitive eating are supported by lots of research and intuitive eating-certified nutritionists all over the world. One of them, Christy Harrison, MPH, RD, author of Anti-Diet: Reclaim Your Time, Money, Well-Being, and Happiness Through Intuitive Eating, adds that intuitive eating principles are often part of an eating disorder recovery treatment plan, although she cautions that if you do have an eating disorder, it can skew your hunger and fullness cues, so relying solely on these signals may not be wise until you're further along in your recovery.

Anyone feeling like they are suffering from an eating disorder can and should reach out for help immediately. The NEDA helpline at (800) 931-2237 is available daily, and officials also are on standby in digital chats, ready to help you find resources in your area. If you are concerned about a loved one, learn more about how you can help.

But for the rest of us, these principles are part of a process of learning how to listen to your body, and tuning out the drumbeat of "diet culture," which equates thinness with virtue and success and health, demonizes some foods and slaps a halo on others, and oppresses people who don't fit in to the skinny (white) ideal.

"We are all born knowing how to eat," says Harrison. We un-learn it through what we're told by well-meaning parents, a culture that thinks fitting into your high school jeans is the highest feminine achievement, our own internalized quest for control, and other powerful economic and social forces. That's why paying attention to your body and not giving it celery juice when it wants a turkey sandwich with mayo or yeah, I said it an Oreo or three is critical, and yet so fraught for many of us. Hunger is a biological cue, similar to the urge to go to the bathroom," says Alissa Rumsey, registered dietician and certified intuitive eating instructor, who owns Alissa Rumsey Nutrition and Wellness. "We never say, I just peed an hour ago so Im not going to go again, but we do that with the need to eat. Hunger is designed to help our bodies get enough nutrients to stay alive.

Peace with food, no more bitter psychological aftertaste! Bring it, I thought.

As of this writing, Ive been eating intuitively for about eight months, and I can tell you that it is incredibly simple and it's gotten to be almost second nature to me. And the payoffs worth it. But easy, it wasn't, especially in the first few months. It took constant awareness of how I was thinking about food, because diet-type thoughts were so ingrained. I am not exaggerating when I say I could have used a diet culture deprogrammer (luckily there are some great resources out there.) Heres how it went down for me.

Following the advice of Tribole and Resch, I bought a bunch of things that I ordinarily wouldnt have in the house because I'm afraid Id hoover them. (This is in keeping with principle 3, giving myself unconditional permission to eat, and not elevating certain foods over others.) I picked up Nutella, trail mix, and that maple square cereal from Trader Joes, which Id last scarfed straight out of the box during an incredibly scary experience a while back. I told myself that these foods would be there if I wanted them, that no one is going to take them away, and that I can go out and get more if I need to. Im truly allowed to eat them.

I kid you not: The Nutella sat unopened because knowing I could have it whenever I wanted made me forget about it. When I was hungry and saw it raising its smooth, chocolatey hand in the cabinet, I asked myself if I wanted Nutella. The answer was simply never yes.

One afternoon I snacked on some cereal, which was sweet and yummy, and I ate it slowly and consciously so Id really enjoy it. But eating it with so much awareness rather than inhaling it, I noticed it was a harsh texture and awfully dry how had I eaten half a box without seeing how raw it left the roof of my mouth?

As for the trail mix, I had some every day until I lost interest in it. This has to do with habituation, or our natural tendency to find stuff we were once excited about kind of meh if its just a normal thing. Research has found that this makes us eat less of the foods were used to eating.

At work, instead of making sure my plate was three-fourths veggies and a quarter lean protein as was my ritual at my offices salad bar (this was pre-COVID), I asked myself what sounded good for lunch. The answer was variously sushi; hummus and pita; and one day, it was spinach salad with eggs and bacon bits with blue cheese dressing.

It was all satisfying (principle 5 talks about how striving for satisfaction helps you make good choices for your body). Each time, when I checked in with myself mid-meal, which is an intuitive eating suggestion, I often didnt see the need to have more than a couple more bites to feel full. I resisted the habit of judging food as "good" or "bad" and myself as "good" or "bad" for having eaten it, and noticed that overall, my body was telling me to make pretty decent choices. Principle 10, practice gentle nutrition, points out that you don't have to eat perfectly to be healthy.

I finished a bowl of formerly-avoided pasta at a restaurant. Principle 6 is to feel your fullness, that it's a signal to stop eating, but I ate the whole thing. I was full in a heavy kind of way, which made me want to do something about it. My mind sprinted to a plan to exercise more the next day, to cut back on "unhealthy" foods, to be more careful youre supposed to stop when youre satisfied, I scolded myself, not brick-in-the-stomach full.

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When I spoke with Harrison about it, she asked me if it felt like a fight-or-flight response. It had. She said that eating disorders are traumatic, and that dieting can be as well. If it happened again, she suggested doing whatever I needed do to calm down deep breathing, meditation. You might try a mantra fullness is okay, it doesnt mean anything bad about me, Im allowed.

She also pointed out that the diet culture has taught us to be so rule-bound that its natural for new intuitive eaters to turn the practice into another set of rules that weve failed at if we dont follow them.

Don't worry there will come a time when youll choose to eat to Thanksgiving-full and it will feel like no big deal, she says, adding that Im in the hardest part of the adjustment. It makes sense: After 35-plus years of fullness equalling weakness in my own mind, It takes practice to get used to eating intuitively, says Harrison. It should feel gradually easier, she said.

Principle 1 is to reject the diet mentality, which Harrison says flows from the diet culture. Now that I am attuned to it, I see diet culture everywhere. Its always been on billboards and Instagram, but it is the water we're all swimming in, which is why we don't even notice.

Then, a friend from work said to me: "You look so thin! I reflexively said thanks, which immediately felt wrong. She meant it as a compliment, but if thin is a synonym for pretty it shouldn't be and I don't even believe it is. This is why principle 8 honor your body is so important. All bodies deserve dignity, Tribole and Resch write. If I said thank you and someone in a larger body heard me, it likely wouldve reinforced weight stigma in their minds, reminding them that thinner bodies are valued in our society and their bodies are not, says Harrison.

I havent had a full-on binge since I started this, and even better, I havent had the urge to. Harrison uses an the analogy of a pendulum when you dont pull it so far back into the deprivation zone, it doesnt swing so hard in the other direction. When I ate a little more than I intended and felt that pang of tsk-tsk, I kicked into nonjudgmental mode. I jotted down: I had more food at dinner than I meant to. But cmon, it was good. Its okay it happens to everyone. You didnt commit a crime.

With a little sadness at how hard Id been on myself for so many years, I then let it go.

Im gaining weight. Im not weighing myself but the leather pants Ive had since before my children were born are definitely tighter. Id be lying if I said Im comfortable with it. Im not. In fact, all day at work Im preoccupied with the waistband squeezing my belly. I unbutton my pants and pull my sweater down.

Not cool, I telepathically message the Goddess of Intuitive Eating. So totally not cool. Im giving my body what its asking for! Shouldnt that mean no weight gain? And maybe even a bit of weight loss, given that Im not eating whole pints of ice cream?

Some people gain weight with intuitive eating, some people lose weight, and some stay the same, says Harrison about her clients. I would say most people gain, because theyve been restricting. It stabilizes over time, but at first, most people do. I complete the sentence in my head and there's nothing wrong with that to help myself learn to believe it. Because there isn't.

I am surprised at how uncomfortable and scary even this little weight gain feels to me. I always have had and still have what Harrison calls thin privilege, which means I am not subject to the judgments and discrimination thrown at people who carry more weight on their frames. Why is even a few pounds freaking me out?

Harrison believes it has to do with a hard-wired sense of fear that well be expelled from the group. All of our security is threatened by not belonging, so a fear of weight gain is really fear of being rejected or ostracized, she says, even if you believe that wouldnt literally happen, especially among the people who care about you. A very irrational and childlike part of us is fearful, so try to parent that side of you and talk to yourself in a compassionate adult way.

Oh, and buy new pants, she adds.

I bought new pants. Theyre cute and have Lycra and it helps to not be reminded of my body every second by not being able to exhale. In fact, I dont think about my body at all.

And geez, since buying those now too tight leather pants, Ive aged 20 years and carried twins. Come on, already, with the ridiculous standards for women! Our bodies are not meant to stay the same year over year theyre meant to change, says Rumsey. Your weight at 25 is not going to be the same at age 45, and that is okay! God, that sounds so sane. Of course it's okay. And buying new pants rather than forcing myself to endure too-tight ones as a reminder/punishment that I'm out of control is in keeping with intuitive eating principle 7, which is to cope with your difficult emotions with kindness.

But you dont even need to adore every roll and pucker to have a healthy body image, says Rumsey. It starts by understanding and internalizing that your physical appearance is not what makes you worthy, she says. I'm proof that you can know that rationally but still feel you want your body to be cookie-cutter perfect, not that mine ever was. Ill keep reminding myself.

Im sitting at the Feast of the Seven Fishes with my boyfriends family. Its an Italian-American Christmas Eve tradition, and its more like 15 fish courses all amazing and 35 desserts. Normally, the combo of a crowded house, lots of socializing, and endless food would send me into a must try everything overwhelmed binge.

I felt zero compulsion. Eyeing the abundance, I ate what looked especially appealing, wasnt tempted to try what wasnt, and left the table solidly full but not sick.

My boyfriend got me one of those giant Hersheys Kisses for Christmas, and Ive been chipping mindfully away at it. One night, however, it looked especially like our country was falling to fascism, and when I peeled my terrified eyes from the TV, I saw that the Kiss was mostly gone.

The bad news? Id binged (and we still might lose our democracy). The good news? I didnt panic, at least about food, or even feel bad about it.

Instead, an automatic compassionate response came to me: I asked myself, with nonjudgmental curiosity, why I ate so much chocolate. The answer was obvious: anxiety, and a fear on some level that we would end up in a nuclear war and this would literally be the last chocolate I ever ate. Its okay, I told myself. It's a scary time. And then I forgot about it. Progress.

UPDATE: Its been five months since that last entry, and intuitive eating is happening more, well, intuitively. Unless I'm under great stress, I dont contemplate every bite or think about it after, and my discomfort with my extra couple of pounds has diminished noticeably (or it could be that they've gone awayI'm not weighing myself, which is part of intuitive eating.) That Nutella in my pantry eventually got eaten, and enjoyed, rather than guiltily snarfed. Im not eating 100% freely like a little kid again, but I do have that sense of control that you have when there really isnt anything to control at all.

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Does Intuitive Eating Work? What Happened When I Tried Intuitive Eating - GoodHousekeeping.com

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WASHINGTON, ( WDVM ) A new survey from weight watchers say 36% of Americans have gained a significant amount of weight during the covid-19 pandemic however in efforts to reduce that weight some people have turned to the keto diet, but some experts suggest that diet is not always the best way to lose weight.

Typically when you enter someones kitchen you might see bread or even juice, but the keto diet is a type of diet that significantly restricts carbohydrate intake.

According to Medical News Today, usually the body breaks down carbohydrates into the sugar glucose, which it uses for energy. When there are not enough carbs in the body, it goes into a stage called ketosis.

Instead of relying on sugar that comes from carbohydrates like fruits and vegetables, the keto diet relies on ketone bodies, which is a type of fuel that the liver produces from stored fat.

However, experts say getting the liver to make ketone bodies is tricky and can be potentially harmful.

A keto diet needs to be done very carefully and monitored, because it can cause all sorts of interesting phenomena, you may have heard of whats called the keto flu. Thats when people get inducted in the process and they feel kind of awful and lack energy for a while. It also could cause significant shifts of fluid or water in the body so that can create problems as well Said Andrew Freeman , MD, a cardiologist from National Jewish Health.

This restrictive diet is not for everyone but it can work for some, however experts suggest contacting your primary doctor before trying any new diets.

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Some health experts suggest the Keto diet can cause harm - WDVM 25

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When trying to slash carbs from your diet, the hardest meal to make that happen for may be breakfast. For one, breakfast has traditionally been something rich in carbohydrates, which tend to be convenient to make, says Emily Spurlock, RD, whos based in Boise, Idaho. Cereal and toast are quick, easy options, she says.

However, switching up your morning meal to a dish where carbs arent the main event can lead to benefits you may not expect. I find that people have more sustained energy and avoid the midmorning slump when they move away from high-carb breakfast options, she says. A lower-carb meal is better for helping you feel full and satisfied compared with a low-fat one, according to a randomized, controlled trial published in June 2016 inNutrition, Metabolism & Cardiovascular Diseases. Whats more, youre also likely eating higher-fat foods (like nuts or seeds) at the meal, which can keep blood sugar stable and thereby help decrease cravings for sugary foods, theHarvard T.H. Chan School of Public Health points out.

There are various types of low-carb diets, including a standard low-carb diet, the Atkins diet, the ketogenic, or keto, diet (both low carb and high fat), and a low-carb Mediterranean diet. (For some of the below recipes, we include net carbs, which signify the total carbohydrates minus fiberand sugar alcohols,according to Atkins, and are often counted on diets including keto.) Each of these plans has different guidelines and rules, but in general, if you are following a standard low-carb diet, you will likely aim for 20 to 60 grams (g) of carbs per day, according to theMayo Clinic. Spurlock recommends keeping breakfast to less than 20 g of carbohydrates. (If youre following keto and aiming for 20 g of net carbs per day, as some people do, you will need to adjust accordingly and will be more limited in recipes.)

Easier said than done, you may be thinking. But you dont have to eat eggs cooked in butter, topped with cheese, and paired with bacon to go low carb. For healthier (and more varied) options that are still low carb, think plant based and balanced. That means your meal will contain lean protein, unsaturated fat, and fiber from veggies, recommends Bonnie Nasar, RDN, of Freehold, New Jersey.

RELATED: 12 Popular Low-Carb Diets, and Their Pros and Cons

For creative ideas that snap you out of breakfast boredom, turn to food bloggers, who are always up for easy, simple, and accessible meals that work for various taste preferences, diets, and budgets. Here are 15 great, healthy low-carb breakfast ideas:

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15 Healthy Low-Carb Breakfast Recipes - Everyday Health

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