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If youve tried and failed to follow the Paleo diet because a) you dont do CrossFit and b) so many rules , you might be intrigued by its hunter-gatherer cousin, the primal diet.

The primal diet is based on the Primal Blueprint, an eating plan developed by Mark Sisson in 2009. Sisson, a former elite athlete, was searching for a way to stay healthy once his competitive days were over (but without having to endure a ridic training schedule).

He was also focused on healing the chronic inflammation he experienced after years of rigorous training. Through his research, Sisson determined that eating more like our ancient ancestors did might be the key to living a healthy and fit lifestyle.

That meant avoiding sugar and other processed foods while focusing on the high quality stuff, like protein, fiber, and healthy fats.

Our ancient ancestors probably survived by eating foods they could hunt and gather a seasonal menu, if you will. And research has found that this style of diet may help lower the risk of many diseases often associated with poor diet quality.

The main focus of the primal diet is high quality whole foods that are minimally processed (if at all) and organic (when possible). The primal diet encourages eating only the foods our primal ancestors may have had access to, including:

Processed foods are out (sorry, no burgers and fries in the wild), along with grains (like wheat and corn) and low fat dairy products.

The primal diet is not that different from Paleo, but it is for sure less rigid (were listening).

Both the Paleo and the primal diet are built on the idea that our modern-day food habits, particularly in Western cultures, are anything but good for us.

They both insist we wouldnt have so many chronic health conditions running rampant if we simply avoided processed foods (yes, even the healthy processed foods). And both claim that if we ate more like our hunter-gatherer ancestors did, wed be way healthier.

While primal has some flexibility, Paleo is definitely more strict in its rules. Here are the biggest differences between the two plans:

In general, going primal means eating low carb (or at least lower carb). On this diet you completely eliminate foods like bread, pasta, cereals, baked goods, snack foods, and other packaged foods.

The primal diet focuses on minimally processed, whole foods, including fruits, vegetables, protein, raw and fermented dairy, and healthy fats.

Dont worry there is room for some indulgence (although a reservation at Carbone may not be an option). Alcohol is allowed, as is dark chocolate (70 percent cacao or higher).

Heres whats on the EAT list when going primal:

The original primal diet eliminated all processed foods, grains, and legumes. But the opinion on beans and legumes has since changed, and theyre now recommended in moderation.

Anything that comes in a can or box or has a shelf life longer than we do is out too.

Heres whats on the DO NOT EAT list:

So, what can you expect from this diet? Here are the deets on the good and the bad of going primal.

With a focus on whole foods, the primal diet feeds you high quality, minimally processed foods with plenty of antioxidants. In fact, eating like our ancestors may provide serious health benefits.

A small 2009 study found that this way of eating may help improve blood pressure and decrease LDL cholesterol (the bad kind) and triglycerides but this study included only nine people. A 2014 study of 70 postmenopausal women with obesity also found that a Paleo-style diet improved cholesterol levels.

And according to a 2015 study, this type of diet may also help regulate blood sugar levels in people who have type 2 diabetes.

Theres no calorie counting, weighing, or measuring here, which means no stressing out over grams of anything.

This diet is all about flexibility (and its guidelines sometimes change). The goal here is to live that 80/20 lifestyle. If you (and your diet) are on point 80 percent of the time, the other 20 percent is reserved for a few conscious deviations from the plan.

The primal eating plan can be pricey and inconvenient, and the necessary foods may not be easily accessible to everyone. Foods like grains, beans, and legumes are often inexpensive diet staples for folks with a smaller food budget.

While some people might think saturated fat is A-OK, full fat dairy is controversial and may not be a great option for everyone to eat on the regular. Too much saturated fat can be bad news for your cholesterol and could be harmful to those with heart disease.

How much saturated fat is too much?

The American Heart Association still recommends consuming less than 10 percent of your total daily calories from saturated fat. Thats 20 grams or less of saturated fat on average. If youre a primal diet fan, its a good idea to consume saturated fats in moderation.

While the diet has changed its tune on legumes since the original plan came out in 2009, those who follow the initial recommendations may unnecessarily eliminate good-for-you nutrients like B vitamins and fiber.

Raw dairy is the biggest caution sign here. Raw milk may carry harmful bacteria that would have otherwise been killed off in the pasteurizing process.

Those looking to lose weight and keep it off will fare well on the primal plan.

The higher protein and fiber intake from high quality animal protein, fruits, vegetables, nuts, and seeds means primal diet followers tend to feel satisfied on less food. The natural tendency toward consuming less means fewer calories and more potential weight loss.

Those with type 2 diabetes may also find this way of eating beneficial. Again, the focus on high quality protein and increased fiber naturally lends itself to consuming fewer calories (and thus weight loss) and to eating fewer starchy carbohydrates. Both of those changes can help lower blood sugar and improve insulin sensitivity.

Really, though, anyone who wants to eat more whole foods can benefit from this plan. If you currently eat a lot of processed and packaged foods, this is a great way to introduce more high quality foods.

A day of primal eating

So, what might a day of eating be like on the primal diet? With a focus on fruit, vegetables, high quality protein, and healthy fats, lets take a look at what a typical menu could look like:

Breakfast: Two-egg omelet cooked in 1 tablespoon of cold-pressed extra-virgin olive oil and filled with spinach, mushrooms, and onions. Top it off with 1 to 2 tablespoons of shaved Parmesan. Need more fuel? Add a side salad of tomato and cucumbers.

Lunch: Spaghetti squash Bolognese over wilted Swiss chard

Optional snack: Full fat yogurt mixed with berries and a little almond butter

Dinner: Roasted salmon topped with pesto and a side of roasted broccoli and roasted sweet potato fries

Optional dessert: If dessert is your thing, you can grab a cup of berries or a square or two of 75 percent cacao dark chocolate or sip on a glass of red wine.

The primal diet, similar to its predecessor Paleo, promotes eating more like our hunter-gatherer ancestors did.

Eating this way helps you cut out processed foods and eat more whole, unprocessed foods like fruit, vegetables, lean protein, nuts, seeds, and other healthy fats.

Unlike Paleo, the primal diet is fluid and intends to be a guide for healthy living instead of a rigid rule book.

Some possible downsides of the plan are its reliance on saturated fats (like full fat dairy) and the lack of some foods that have beneficial nutrients like fiber, vitamins, and minerals.

The diet emphasizes good-for-you fats. But if you have high cholesterol or any type of cardiovascular disease, you may want to talk to your healthcare provider before trying the primal diet since it includes some high fat foods.

Its a good idea to check with your healthcare provider before starting any new diet to make sure its the best plan for you. A registered dietitian can help tailor the diet to your specific needs and health conditions.

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What Is the Primal Diet? Food List and Day of Eating - Greatist

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TikTok has more than 689 million monthly active users worldwide.

Scammers are purchasing ads on TikTok, the popular short-video app, to promote fake mobile apps, diet pills and other bogus products and services, according to a report released by cybersecurity company Tenable on Thursday.

The findings highlight the challenges facing TikTok as companies such as Microsoft, Walmart and Oracle consider purchasing a stake in the app, which could be banned in the US this month if its Chinese parent company ByteDance doesn't sell its US operations. The Trump administration recently issued two executive orders targeting TikTok, citing concerns that the app could be used by the Chinese government to spy on US government employees. TikTok has filed a lawsuit challenging the administration's upcoming ban and says it wouldn't send US user data to the Chinese government even if it were asked to do so.

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"TikTok truly is the Wild West of social media," wrote Tenable research engineer Satnam Narang in the nearly 50-page report on TikTok scams. "The platform raises myriad concerns for a prospective US owner."

TikTok said it removed the ads identified in the report after Tenable shared their findings.

"TikTok has strict policies to protect users from fake, fraudulent, or misleading content, including ads. Advertiser accounts and ad content are held to these policies and must follow our Community Guidelines, Advertising Guidelines, and Terms of Service," a spokeswoman for TikTok said in a statement. The spokeswoman didn't say how many people viewed these ads, but she said the company has "measures in place to detect and remove fraudulent ads."

Narang outlined several different types of TikTok scams that appeared in ads that were featured on the front page of the app, which is called "For You." The page features videos based on a user's interests and activity on the app.

In one ad, scammers claim users can earn "$433 Per Day Playing Games." When users click on this ad, they're redirected to the Apple App Store where they are asked to download an app that's really masquerading as another app. For example, an app called Super Expense is an app called iMoney, the report stated. Other apps used to conceal iMoney include DaysTaker, CanEnrich, OlMoneing and Minemalist part-time. To earn money, users are asked to download apps and leave them open for three minutes or complete other tasks such as leaving positive reviews for Amazon products. Some users have complained they haven't received any money for completing the tasks. Users were also asked to provide personal information such as a photo of their driver's license on the iMoney app.

"We speculate that when users perform one of these tasks, they are lining the pockets of the iMoney developers, who are using what's called an offerwall to promote various apps and are paid an undisclosed sum of money in exchange for getting users to install these apps," according to the report.

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In other TikTok ads, scammers used fake news articles that falsely claimed to be from CNN and Fox News to make it seem as if celebrities are promoting certain diet pills. Users are asked to provide their address and payment information to receive a "free" bottle of diet pills. Once they hand over this information, they're enrolled in a trial program that costs $90 if they don't cancel within 14 days. Scammers also earn money every time a user takes an action resulting from their marketing.

Scammers have also used TikTok ads to dupe people into buying knock-off or overpriced goods or signing up for questionable credit repair and tuition assistance services, according to the report. In some cases, users complained online that they received the incorrect item after ordering a product they saw featured in a TikTok ad.

This isn't the first time Tenable has spotted scams on TikTok. Last year, the same researcher found scams on the short-form video app that involved directing users to adult dating sites, impersonating popular users and boosting likes and followers. A TikTok spokeswoman at the time said they pulled down the accounts referenced in the report.

"TikTok users would do well to be skeptical of many of the advertisements on the platform, because at the end of the day, they're not always what they appear to be," Narang wrote in the latest report. Scammers have also used other social networks including Facebook and its photo service Instagram, Twitter and Snapchat to trick users.

As of July, TikTok has more than 689 million monthly active users worldwide.

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TikTok ads have pushed scams about apps, diet pills, other products, report says - CNET

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Youd think a 17-year Hall of Fame NFL career would mean you get to coast into retirement. But not Tony Gonzalez. The legendary tight end has spent the six years since his retirement cultivating a regimen of healthy habits that feed off each other, all cohering to help him get the most out of his body. On top of an intermittent fasting schedule, a hyper-efficient 15-minute daily workout routine, and a few sessions a week in his infrared sauna, Gonzalez spends a large chunk of his day meditating, which he says has been helping him since his football days, before he even knew the language for what he was doing.

But the key to unlocking this holistic lifestyle, Gonzalez says, is a practice that feels appropriately relaxed for his post-NFL career: sleep. Gonzalez talks about sleep with an almost religious awe, recalling how he learned to maintain a solid sleep schedule when he was playing because it helped his game thrive and his body recover. But in the past few years, hes read up on exactly why sleep is so important, which has only led him to strengthen his commitment to getting enough of it. As he prepares to return to a socially-distanced Fox Sports studio as a commentator on what will surely be one of the strangest football seasons ever, his top priority is sticking to his eight hours and maintaining a zen-like devotion to staying in the moment.

Gonzalez talked to GQ about learning to eat right 10 years into his career, playing off-season basketball with the pros, and why hurdling his mental roadblocks was the key to getting his game on track.

For Real-Life Diet, GQ talks to athletes, celebrities, and everyone in between about their diet, exercise routines, and pursuit of wellness. Keep in mind that what works for them might not necessarily be healthy for you.

GQ: What is your routine like as you gear up for returning to the studio?

Tony Gonzalez: The first thing I do in the morning, before I open my eyes, is my meditation. I do about 20 to 30 minutes of meditation daily, which helps get my day started great. And then I'll go downstairs, cook the kids breakfast, and have 2 measured-out cups of coffee.

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How long have you been meditating?

I've been doing that in some way or another for 20 years. I did these intense visualizations before every game, and I always felt way more calm. I'd see the plays, I'd put myself in that moment where I'm looking up at the stands and hearing the crowd and seeing the quarterback and the huddle, feeling the dirt, smelling the grass. And then I started doing that with my day. That's what I do in the morning: I see my day going exactly how I want it to go from an emotional perspective.

It did not come naturally. It took me a year to get really good. I followed a 6-stage meditation by Vishen Lakhiani for 3 weeks with headphones, and then once you get the hang of it, you can start to do it on your own. I've done it where I've looked up and all of a sudden it's been 45 minutes.

Do you eat breakfast with your kids?

I've been intermittent fasting for a couple years now, so I only eat twice a day, between 1 and 7 oclock with a snack around 4, like pistachios or a smoothie. I want to make sure that between my last meal and going to bed, I've had at least 3 hours. If you eat right before you go to sleep, it crushes your sleep.

It took a while to get used towhen I first started, I wouldn't eat until 10 o'clock, and then I moved it back to 11, then 12, and now 1 o'clock is easy. You can have more freedom in what you eat when you get the proper rest and you're not taking in so many calories. That's why I love the intermittent fasting. It's like a cheat code to stay in great shape, and you still get to eat sensibly without denying yourself. I'm a big foodie. Some days, I'll go all out and eat whatever the hell I want. I just don't do it that often. I try to be sensible and smart and consistent.

Did you do any special regimens like intermittent fasting while you were playing football?

I became a vegan while I was playing, and...I ain't gonna lie, it didn't last that long. I enjoy meat. But too much of that animal protein is not good for you. My body felt worse the first 10 years of my career because I was eating so horribly. You name it, I ate it. Once I changed my diet up, my body started feeling even better. I wasn't getting the soreness and the muscle aches and the injuries. I wasn't getting tired in the fourth quarter anymore. After the games, I felt better the next morning. I just had energy.

I was that guy on the team that would bring my own little trail mix in. I brought smoothies to Kansas City. Nobody did smoothies before. I would put spinach and kale and carrots in there along with my blueberries and banana. I remember guys on the team were looking at me crazy. It worked great for my body, and I could immediately feel the difference. And it changed my career. I thought I was only going to play another two years after year 10, and I ended up playing another seven years.

How are you working out right now?

I do a stretching workout routine every morning. My workouts last ten to fifteen minutes and its nonstop. I do kettlebell swings, kettlebell stretches, and then 40 to 50 pushups, like burnout sets. Then some bicycle kicks or bicycle sit-ups.

I don't enjoy working out, I'll be the first one to admit. I like moving my body, so I always loved basketballthat's the type of exercise I like to do. But my whole life, going into the weight room was like, "Okay, shit, I have to do this." So I like to get in there and get it done as quickly as possible.

Twice a week I'll do my Tonal workoutit's one of those home workout gym things. I dont pick a trainer anymore. I don't like people barking at me. I'm not a big class workout guy. You'll never see me go to a spin class or bootcamp or one of those. I can't stand those things. I do have an exercise bike, and I'll get on there and do some sprints.

I also do an infrared sauna probably 3 days a week. I started that around five years ago. It helps you sleep better, it helps your skin. It helps me from a stress reducing standpoint, it helps with fatigue, my muscles, my joints. I feel so much better when I come out of there. And then I have a little cold plunge.

But a lot of the time, I like to go for walks. I've just started doing that because I had Ryan Holiday on my podcast and his book has a good section on walking. I do that as often as I can, for 45 minutes. Get outside, get some sun, get that vitamin D, and then clear your mind. I walk in a meditative state. Kind of like that morning routine, except my eyes are open now, trying to be as open as I can be to what's coming, where I'm at. Analyzing myself with no judgment. This isn't a stress time, this is a free your mind time. A little solitude along with my daily meditation.

What made you get really serious about sleep?

I've always been a fan of, like, biohacking. How can I get the most out of my body? I geek out on that. Sleep was the next step in my evolutionary process. I got really, really into it maybe two years ago. A buddy of mine sent me a book by Matthew Walker, Why We Sleep. I was like, Oh my god, this is the fountain of youth. This is how you stay healthy. It helps your scoring percentage go up, it helps your defensive percentage go up, it helps you recover faster, it helps you solidify memory. That's a big reason why I was able to play so long in the NFL, I did this without even knowing. I was just a stickler for sleep because I felt better. I've structured everything around it, and I tell everybody it's the biggest performance enhancing thing you can do with your life. You can eat right, you can exercise, but if you're not getting enough sleep, all that stuff might be for nothing. This is gonna really help you prolong your life.

Do you have any pre-bedtime routines to make sure you get a good night's sleep?

I meditate before I go to bed, a quick 5-minute wind-down, going over my day, what I'm thankful for, what's coming. It's kind of affirmation-esque. Building myself up in a humble, compassionate, open-hearted way and telling myself to let go of stress helps me fall asleep really quickly.

They all work off each otherit's like a circle. When you're eating right and you're exercising, you will sleep better. Taking the walks and meditating calms your stress, then you're able to sleep better. It's that holistic approach.

You only missed two games throughout your entire career. Do you attribute that to being vigilant about habits like sleep and nutrition that help keep your muscles in good shape and prevent injury?

Luck and genetics, I ain't gonna lie. There are so many really good athletes out there that just have the injury bug. I tried to make sure that I would stretch, get good sleep, and nutrition.

As far as athleticism, basketball helped me tremendously in football. You need to spread yourself around and train those different muscles to avoid injuries. The greatest athletes of all time, like Bo Jackson, Deion Sanders, LeBron James, Tiger Woods, they played a bunch of different sports growing up. These guys are considered the greatest athletes of all time because they hardly ever get hurt. And the reason you don't get hurt is because they've always been cross-training all their muscles, so everything is strong. I also did volleyball, surfing, skateboarding, growing up, and it made me a better athlete. So when I finally did choose football, I had that advantage over most people that just play one sport.

Did you play basketball consistently throughout your NFL career?

Basketball was my off-season workout program every year. I never touched a football during the offseason. Id play in the summer pro leagues against guys like Antoine Walker, Paul Pierce, all the NBA pros that would come back to LA to train during the off season. I played for the Miami Heat summer league team for Pat Riley and Stan Van Gundy.

You had a tough first few years in the NFL, leading the league in dropped passes and almost quitting football. How did turning that around help you handle stress and hardship beyond your football career?

Adjusting to the physicality of football wasnt a problem for me. I didn't have the confidence. I didn't believe in myself. Genetically, I was better than everybody else, but I just did what was required of me and got by on talent. I had to learn the hard way that that's not how it goes. You have doubt, but you go right through that. You have fear, you go through those fears.

Part of my morning meditation is getting joy and fulfillment and being where you're supposed to be in life, from a spiritual and emotional perspective, and owning that. My tricks now are to find joy in doing what I'm doing. Slowly but surely, I'm getting better and better and better at...getting better.

Going into this season, were seeing a lot of athletes take a firmer stand than ever against racism and pressuring their leagues to work towards real change. Does that give you hope as a Latino player who joined the NFL before activism was really a prominent part of sports?

It gives me tremendous hope. I always felt like sports has set the tone for what America should be. Sports is a good teacher on how to keep evolving. In football, for instance, with the concussions. What did the NFL do? They changed the rules. Some people didn't like the new rules. And we moved past that. We did what's better for the player, and the product is just as good. There's going to be people that say athletes shouldn't have an opinion, just shut up and play sports. That's ridiculous. What do you think, just because we play sports that we don't have opinions on things? We have an influence and we have a right to speak. So I love seeing what's going on.

Have you given any thought to how things might play out if there is an NFL strike?

I'll deal with that if it happens. One of the biggest things that stood out to me in The Last Dance was that Michael Jordan has an unbelievable ability to be present. That's what makes him so great. People would ask him about the pressure that he feels in the games to make the last shot. He said, "Why would I worry about a shot that I haven't taken yet?"

Real Life Diet

The Real Life Diet of Jason Derulo, Who Drinks Salmon Smoothies and Deadlifts Golf Carts

The pop star has always been a fitness devotee, but his newest challenge is staying in shape while he's stuck at homeand rapidly becoming one of the biggest stars on TikTok.

Originally Appeared on GQ

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The Real Life Diet of Tony Gonzalez, Who Thinks Sleep Is the Fountain of Youth - Yahoo Lifestyle

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Best-selling author Dan Buettner has been all over the world, exploring "The Blue Zones," places where people live long, happy, healthy lives up to 100 years long. NBC News senior investigative correspondent Cynthia McFadden spoke to Buettner recently about what we all can learn from the healthiest happiest people about thriving during a pandemic.

"Every longevity culture in the world suffered periods of hardships. They went through wars, famines, the same sorts of stresses that we're suffering right now, and that's a lesson for all of us," Buettner said.

One crucial element to living a long life is human connection, which some may be missing right now.

"We know that loneliness is as bad for you as smoking," Buettner said. "So if you're chronically lonely, which is to say you don't have at least two friends you can count on a bad day, it shaves about eight years off of your life expectancy."

Having meaningful conversations over Zoom counts, Buettner stressed. Another crucial element is eating a healthy diet. Buettner's latest book, "The Blue Zones Kitchen" details the diet that might help you reach golden age.

"The Blue Zones Kitchen" by Dan Buettner

"The Blue Zones Kitchen" by Dan Buettner $17.99 at Amazon

"The Blue Zones Kitchen" by Dan Buettner $30.00 at Books A Million

"The Blue Zones Kitchen" by Dan Buettner $27.60 at Bookshop

"Individuals get lucky, but populations dont," Buettner told NBC News special anchor Maria Shriver last year. "Theres too many people to chalk it up to collective luck, or even genes."

Buettner has been on a mission to write down the meals of the world's healthiest and longest living people, before they are lost forever.

No matter where people lived, Buettner found that each one had four main foods in their longevity diets:

"That's 80 to 90% of their calories they're putting in their mouths every day," Beuttner told TODAY, appointing himself the "bean king."

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In his book, "The Blue Zones Kitchen," he compiled 100 recipes from the locations.

"They know how to make them taste good and they know how to optimize them for their health," Buettner said.

Related:

Beuttner talked about his visits to three of the Blue Zones:

On the remote Greek island of Ikaria, he said people outlive the average American by more than a decade. On Ikaria, 97% of the people are over age 70 and Buettner found only three cases of dementia. By comparison, there's a 50% chance of dementia for Americans who reach 85.

A common side dish is wild dandelion, boiled like spinach. These greens have 10 times more antioxidants than red wine, according to Buettner. Chickpeas, also a favorite on Ikaria, are the cornerstone of every longevity diet in the world, he said.

Chickpeas with Potatoes and Carrots by Sheila Hodgkin and Mary Ann Catalon and The Blue Zones Solution

The Nicoya Pennisula is famous for beautiful sandy beaches, exotic wildlife and people who seem to defy the limits of age. In Nicoya, about 1 in 250 people live to 100, Beuttner said, compared to 1 in 4,000 who make it to 100 in the U.S. Their diet of rice, beans and tortillas might be viewed as unhealthy by American standards. But they can be great for health.

"If the average American could add a cup of beans a day, it would extend their life by four years," Buettner said.

An hour west of Los Angeles is Loma Linda, California, where nearly half of the city belongs to the Seventh -Day Adventist Church. It's home to one of the highest concentrations of Seventh-Day Adventists in the United States. Most of the church members don't eat meat or fish and they never touch alcohol or cigarettes. And they live about seven to 10 years longer than the rest of Americans, according to their survey.

In Loma Linda, eating healthfully is part of the religion. The diet is inspired by the Bible and the Garden of Eden and the typical meals rely on beans, nuts, slow-cooked oatmeal, whole wheat bread and real soy milk. They also drink six to eight glasses of water a day, as prescribed by the church's founder, Ellen G. White, who established the faith over 150 years ago. The citizens of Loma Linda are often on the move, as well, taking afternoon walks and adhering to a strict lifestyle.

"The Blue Zones of Happiness" by Dan Buettner

"The Blue Zones of Happiness" by Dan Buettner $10.99 at Amazon

"The Blue Zones of Happiness" by Dan Buettner $13.19 at Books A Million

"The Blue Zones of Happiness" by Dan Buettner $13.79 at Bookshop

Location isn't the main factor, it's more about habits; Buettner believes it's never too late to start living like the people of the "Blue Zones."

"You can be 90 years old and go plant based and you'll add to your life," he told TODAY. "It's not as hard as some might believe once you've tasted it."

Follow TODAY Health and Wellness on Facebook and subscribe to our newsletter "One Small Thing" for easy tips to improve your life every weekday!

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Take it from the Blue Zones: Diet, human connection as important as ever - Yahoo! Voices

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September is National Self Care Awareness Month, traditionally a time when "back to school"has always meant personal renewal, stretching yourself, and trying new things. Here's how to take care of yourself by eating a whole-food plant-based diet, according to Dr. Sari Eitches, an LA-based integrative internist whopromotes wellness through lifestyle choices and takes a holistic approach to personal health.

In an exclusive interview with The Beet, Dr. Eitches, a long-time vegan, talks about guiding her patients to a plant-based lifestyle, as well as what to look out for when transitioning to a vegan or plant-based approach to eating, and her love ofvegan cuisine from around the world. She leads by example and shows that a plant-based diet can optimize our bodys self-healing properties, by lowering inflammation and adding antioxidants to every meal.Lether advice will inspire you to nourish your body and start adding plants to your meals, and take care of you.

Dr. Eitches: I was just finishing my first year as a medical student and I was the least healthy I'd ever been. I was super addicted to caffeine and getting by with convenience food. One week, I signed up for a yoga retreat to reset and relax. The retreat center had a vegetarian dining hall and my teacher was a long-time raw vegan. I intended to eat a raw diet to cleanse at the week-long retreat, but I felt so incredible that I continued to follow the raw diet for two years and remain vegan 14+ years later.

Dr. Eitches: I was pretty fascinated by the vast data that the majority of chronic conditions that Americans suffer from can be controlled, prevented, or even reversed with lifestyle changes including a plant-based diet. We literally are what we eat. The food choices we make (or are made for us) can either cause inflammation and accelerate chronic disease or, if we choose whole food plant-based diet, for example, our foods can slow, reverse and prevent chronic diseases. I now see it in my office every day.

Dr. Eitches: I think of my role as a holistic approach to primary care. I get to learn about my patient's backgrounds, families, hobbies, and values. I understand their health goals and concerns in this context. I do have conventional training as a board-certified MD and run standard tests and prescribe medications when needed. I also have a board certification in integrative holistic medicine, which I lean into, to recommend supplements and refer to complementary healing modalities. With all of my patients, I always address optimizing nutrition, activity, sleep, and mental wellness.

Dr. Eitches: My nutrition plans are evidence-based and customized for each patient's preferences and underlying conditions. For instance, I recommend a plant-based diet for heart disease, diabetes and cancer, but a gluten-free diet for Hashimoto's, or a dairy-free diet for acne, or a low-FODMAP diet for IBS. In all of these cases, I recommend a three-month trial of the diet to see whether we see a difference in their symptoms or labs. I try to balance these recommendations by focusing on the healthful foods to include rather than on what to avoid. We need to be aware that restrictive diets can be isolating and triggering for some people, so there is no one-size-fits-all.

I do think that everybody should eat more greens and fruits and veggies and that nobody should consume dairy. There is great evidence that a whole-food, plant-based diet decreases cholesterol and blood sugar, decreases cancer risk, decreases inflammation and improves bowel regularity. When a patient is ready to try a plant-based lifestyle I am so excited to guide and encourage them on this journey.

Dr. Eitches: Start with adding plants to every meal. Think about the different types of plant foods: Fruits, veggies, greens, legumes, grains, and nuts, and explore all of them. Get excited about a recipe or a farm-share. Some non-vegan foods are simple to swap out such as dairy for plant-based milk and others can be slowly crowded off of the plate.

Dr. Eitches: I recommend that all vegans have their B12 and homocysteine levels checked yearly. Ideally, our B12 levels should be over 400, and homocysteine should be below 8. We should take a B12 supplement, such as a methylcobalamin lozenge or spray to get to these goals. B12 is hugely important for our energy levels, mood, and neurologic function. I often will check omega 3's, vitamin D and iodineas all of these levels tend to be lower in vegans.

Dr. Eitches: There is some meal planning that has to happen around traveling and events, but it's pretty easy to plan ahead. I do make sure to always have vegan cupcakes on hand, either as a mix or in the freezer, so that my kids never feel left out at a birthday party.

Dr. Eitches: I eat plenty of legumes, especially lentils, black beans and edamame. I sometimes add pea protein to my smoothies. I also love (sprouted, organic, non-GMO) tofu and seitan.

Dr. Eitches: I love food, so I can't pick just one. I do love to make a huge green salad and tofu scramble, which I have a few times a week. I live in LA, where it is easy to order amazing vegan food. Some of my favorites are Thai eggplant with brown rice or papaya salad, Ethiopian platters, Japanese ramen and veggie sushi, Indian bharta or bhindi, and Mexican fajitas or burritos.

Dr. Eiches: I would like my life to be a statement of love and compassion and where it isnt, thats where my work lies. -- Ram Dass

Link:
September is Self Care Month. Here's how to Eat for Wellness - The Beet

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Diets high in processed foods such as chips, chocolate bars, soft drinks, instant noodles, and packaged bread and buns are more likely to result in the chromosomal changes associated with aging, a new study suggests.

Researchers from the University of Navarra in Pamplona, Spain presented their findings on Tuesday as part of the online European and International Conference on Obesity. The study was also published in the peer-reviewed American Journal of Clinical Nutrition earlier this year, AFP reports. Researchers found that people who ate more than three servings of ultra-processed foods per day were twice as likely to have shortened telomeres, the protein structures capping each end of a chromosome, which act as protection for the chromosome and can be used as an indicator of aging.

While the telomeres do not contain genetic information themselves, they are vital for preserving the stability and integrity of chromosomes, and by extension, the DNA that every cell in our body relies on to function, the conference said in a statement publicizing the finding.As we get older, our telomeres get shorter since each time a cell divides, part of the telomere is lost, thus telomere length is considered to be a marker of biological age.

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Righto! Spring time is the perfect time for a spring clean.

If you've been in isolation and feeling a bit sluggish or like you're holding onto a little bit of unwanted weight, here are some easy ways to slowly stimulate your body into a mini detox without changing your lifestyle too much...

Now I know this one is a no-brainer but it actually works, lemon juice stimulates bile secretion and is a great way to give your liver a kick start. The liver is like the trash-can of your body so it has to detoxify all the junk that comes in. Lemon juice in warm water will stimulate the liver. TRY: half a lemon in about 1/3 cup of warm water, then straight down the hatch!

If you ever want to go on a health kick, the best way to do it is to up the greens. Broccoli is a goodie because it also stimulates the liver, it works on phase-two liver detoxification.

Steam it, roast it, toss it through some yummy pasta, add it to some soup It's so versatile. My personal fave is just to simple roast it in some olive oil, salt and pepper.

These guys are super high in antioxidants and they're anti-aging. You can eat a whole punnet after dinner for a healthy sweet treat. Replace your milk chocolate with berries and a few squares of dark chocolate.

This guy is great, because it helps with the sweet cravings, it's high in fibre and it's a slow release carbohydrate.

TRY: Veggie chippies.

These are great way to add more flavour and nutrients to your eating. It's as simple as finely cutting up a sweet potato, laying the slices out on a baking tray and roasting them which your favourite spices I love to use chilli, lime juice, coriander seeds and sometimes I'm in the mood for fennel seeds, but it's totally up to you.

You can also just go for a simple rock salt and pepper combo. With the oil, because you're roasting, I'd got for a fry safe extra virgin coconut oil. The cooking time depends on the size of your batch and the thickness of your chippies. I cut them super fine and they only take 10-15 mins.

Give them a whirl, they made a great addition to dips, a side to meals and even add that little bit of extra crunch to a salad!You can also try this with beetroot, carrot, eggplant and kale.

As the Spring days warm up, you can start to bring smoothies back into your life. Think about adding a handful of baby spinach to your fave smoothie creation, baby spinach wont impart flavor like kale or silverbeet. So it will look green, you'll have the health benefits but it wont taste gross.

21 exercise essentials to help kickstart your workout routine

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These are the foods you need to introduce into your diet now to kickstart healthier eating habits - 9Coach

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Oatmeal seems so innocent, but its actually one of the more polarizing breakfasts. On one hand, its gained a reputation as this uninteresting, gluey plain slop sprinkled with raisins. On the other, social media has raised up oatmeal as something drool-worthy, piled high with pretty toppings. (Go search #oatmeal on Instagram right now.)

If you havent been on team oatmeal, its time to give it another shot. Oatmeal is a healthy breakfast that's packed with complex carbohydrates (including fiber), vitamins, and minerals, and it can be an excellent vehicle for nutritious toppings like nuts, seeds, and fruit, says Seattle-based registered dietitian nutritionist Ginger Hultin, a spokesperson for the Academy of Nutrition and Dietetics and owner ofChampagne Nutrition.

RELATED: 7 Reasons to Eat Oatmeal Every Day

Whats more, oats are naturally gluten-free, making them a good source of carbs for people with specific dietary needs (such as those with celiac disease), says Hultin. (Some oats can still contain traces of gluten, however, so always check the brand youre buying.)

Another thing to pay attention to is the type of oats youre eating. For the most health benefits, opt for steel cut, old-fashioned, or rolled oats instead of instant or quick oats. Thats because the latter are relatively lower in fiber, says Hultin.

Next time youre planning breakfast and considering oatmeal, keep these seven potential perks in mind.

A bowl of oats can help you consume the recommended amount of fiber per day. According to the National Academies of Sciences, Engineering, and Medicine, men under 50 years old should aim for at least 38 grams (g) per day, while women under 50 should eat 25 g or more per day, though most Americans are eating just half of that, points out the International Food Information Council Foundation. With 4 g of fiber per cup, cooked oatmeal covers about 14 percent of the daily value (DV) of this nutrient, making it a good source, according to the U.S. Department of Agriculture. Eating a diet rich in whole grains and other food sources of fiber has been shown to be protective against cardiovascular disease, type 2 diabetes, and breast, colon, and rectal cancers, according to a study published in February 2019 in The Lancet.

RELATED: Add These Foods to Your Anti-Cancer Diet

A bowl of oats is rich in carbs, so to make your morning meal more balanced, you can add toppings that are packed with protein and healthy fat, says Hultin. Try nuts like walnuts, almonds, or pecans; nut butter like almond or peanut butter; or seeds like chia, hemp, or ground flax. These add protein, unsaturated fats, and even more fiber, she says. Fresh fruit is another option try sliced strawberries, blueberries, or raspberries for additional nutrients and fiber, per theNational Institute on Aging.

The fiber in oats is good for your overall health, but its particularly important for a well-functioning digestive system, points out the National Institutes of Health (NIH). Not only do oats provide insoluble fiber, which promotes regularity, according to the Harvard T.H. Chan School of Public Health, but also soluble fiber, according to the Mayo Clinic. Sources of soluble fiber have prebiotic properties, per Oregon State University. This can help feed the good bacteria living in the gut for a healthier microbiome, says Hultin.

RELATED: Why Is Fiber Important in Digestive Health?

Oats pack a particular soluble fiber called beta-glucan, notes a review published in November 2019 in Frontiers in Nutrition. The soluble fiber in oats has been shown to decrease cholesterol. It acts like a Roto-Rooter to clear out cholesterol that may be building up in arterial walls, explains Jessica Crandall Snyder, RDN, CEO of Vital RD in Centennial, Colorado. Daily intake of beta-glucan was found to lower LDL (bad) cholesterol compared to control groups, according to a review and meta-analysis of 58 trials that was published in October 2016in the British Journal of Nutrition. Anelevated LDL cholesterollevel raises your risk of heart disease, notes the American Heart Association (AHA).

Another win for oatmeals soluble fiber: It may help reduce visceral fat, the type of fat in your midsection that hugs your organs and raises your risk of heart disease and stroke even if your body mass index is deemed normal, notes the AHA. According to a study published in September 2016 in the journal Nutrients, which looked at adults who have type 2 diabetes, oats helped reduce blood sugar, blood lipids, and weight better than a control group that ate a healthy diet but no oats. Snyder points to research that looked at a variety of lifestyle factors that lead to a reduction in visceral fat and prevented its accumulation over the years: They found soluble fiber was one of the biggest things that helped clear out fat stores in this area, she says.

RELATED: 10 Superfoods for Heart Health

When you belly up to a bowl in the morning, youre serving up B vitamins, plus minerals including manganese, iron, magnesium, and zinc, says Hultin. For example, 1 cup of cooked oats has about 2 milligrams (mg) of iron, or 11 percent of your DV. As the NIH points out, iron energizes the body and helps trigger the process of carrying oxygen through your body from your lungs. Oats also provide 1.5 mg of zinc, a nutrient necessary for immune function, according to the NIH, which is 14 percent of your daily need.

Often, you think about fruits and veggies offering disease-fighting antioxidants, but your bowl of oatmeal is brimming with them, too. Hultin points out that oats contain a specific antioxidant called avenanthramides. According to a study published in September 2019 in the International Journal of Molecular Sciences, this oat antioxidant is a promising cancer fighter though more studies are needed. But did you really need another reason to grab a spoon?

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7 Scientific Health Benefits of Oatmeal - Everyday Health

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Nutrition Week 2020: The nutritional requirement of women changes with age. Here are some expert recommended superfoods every woman should add to her diet.

Nutrition Week 2020: Women must add enough calcium to their diet for healthy bones

At different stages of a woman's life, optimal nutrition and proper diet are the cornerstones of good health. Starting from puberty to pregnancy to menopause, a woman has unique nutritional needs at these different phases. This includes adding enough vitamins and minerals according to age and nutritional requirement. Many women tend to neglect their dietary needs because of their busy schedules, work pressure or family responsibilities; hence they are more prone to nutritional deficiencies.

Research has proven that there several superfoods which if included as a part of a regular diet in a woman's plate can prevent against various diseases like cancers including breast cancer, ovarian cancer, vaginal infections, pregnancy related issues, PMS related issues and many more. To combat malnutrition, some essential vitamins and minerals play an important role in a woman's life. The following are some superfoods that can provide these micronutrients.

Curd is one of the important food items for women because of its high calcium content. Women require more calcium than men. If there is a deficiency of calcium in the diet, the body takes calcium from the bones to ensure normal cell function which can lead to weakened bones or osteoporosis. As women are at a higher risk of developing osteoporosis it is important to get plenty of calcium in the diet. Curd is also a great source of probiotics, which helps in gut motility and enhances digestion; therefore reducing constipation or diarrhea. Curd contains a good amount of protein which helps boost the feeling of satiety and enhance weight loss.

Curd is beneficial for your gut healthPhoto Credit: iStock

Egg is a good source of Vitamin B12 and folate - both are essential for women's health. Vitamin B12 reduces the risk of anaemia which is most prevalent amongst women. Folates reduce the risk of neurological birth defects during pregnancy, reduces the risk for heart disease and certain types of cancer in women. Egg is also one of the best sources of the nutrient Choline. Studies have shown that women with a high intake of choline were 24% less likely to get breast cancer. Along with this, egg has calcium, vitamin D and vitamin A.

Also read:Weight Loss: Here's How Eggs Can Help You Lose Weight; Know The Right Way To Consume Eggs For Weight Loss

Spinach is filled with iron, folate and vitamin K. Anaemia is the most common problem among women. Heamoglobin carries oxygen in the blood, which is made out of iron. Due to blood loss during menstruation or during pregnancy and lactation, the requirement increases for women. It has a high Vitamin A and fiber content which helps to ward off a variety of cancers, including colon and lung cancer. The antioxidants present in spinach helps in collagen production which also helps promote skin health.

Also read:Top 7 Heart Healthy Vegetables You Should Be Eating: Broccoli, Spinach, Onions And More

Guava is important for good health in a woman because of its high Vitamin C content. Vitamin C helps in iron absorption and helps prevent anemia in women. Its lycopene and antioxidants are good for skin health. Guava also contains calcium which in turn prevents osteoporosis in women.

Women must add enough vitamin C to their diet for better absorption of ironPhoto Credit: iStock

Flaxseeds are an important source of omega 3 fatty acids, which are essential for brain and eye development. For women, omega 3 fatty acids ease the symptoms of premenstrual syndrome or PMS. Omega 3 is also good for skin and hair too.

Also read:6 Side Effects Of Consuming Flaxseeds

Soyabeans are a great source of iron, folate, calcium and magnesium. Eating moderate amount of soy food reduces risk of breast cancer among women. Soy contains phytoestrogen, a plant estrogen which helps in a similar way like human estrogen, an important hormone in women body.

Promoted

(Soumita Biswas, Chief Nutritionist, Aster RV Hospital)

Disclaimer: 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.

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National Nutrition Week 2020: 6 Superfoods Women Must Add To Their Diet - Doctor NDTV

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The Woodlands Family YMCA at Shadowbend opened Sept. 1. The facility offers swimming and other exercise and community amenities. (Courtesey YMCA of Greater Houston)

Three locations in HoustonHouston Texans YMCA, Alief Family YMCA, MD Anderson Family YMCAas well as The Woodlands Family YMCA at Shadowbend opened for Wellness Center

Group exercise classes; youth and family programs; the Y Learning Center; virtual group exercises and youth sports, according to a news release.

Amenities offered at other centers in the area can be accessed at the website http://www.ymcahouston.org/seeyousoon, with offerings such as an expanded swim program, including a new team at the Lake Houston YMCA.

Some of the programs operating at other locations include exercise classes, personal training and a youth soccer league for ages 3-9.

The safety measures being taken throughout the locations include limited class sizes with reservations required, social distancing, face mask requirements and deep cleaning.

The YMCA of Greater Houston continues to focus on the safety and well-being of all who visit the YMCA, the release said, as the organization is enforcing limited class sizes, reservation requirements for all areas social distancing, heightened face mask requirements and enhanced deep cleaning protocols.

Stephen Ives, president and CEO of the YMCA of Greater Houston, said high-touch areas are being cleaned at least 50 times an hour.

We take great pride in exceeding safety measures to ensure our members are protected and can stay active, he said. We have partnered with professional cleaning services that are using Electrostatic Clorox 360 disinfectant, Razor antimicrobial coating product, Electrostatic VIREX II 360 disinfectant and more.

The facilities continue to offer a virtual platform for exercise classes and other activities.

More here:
Hourly cleaning, limited classes: What Houston-area YMCAs are doing for coronavirus safety as they reopen - Community Impact Newspaper

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