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The keto diet involves eating as little as 20 grams of carbohydrates a day, which is less than a tenth of the recommended daily intake for women.

But unlike other low-carb diets such as the Atkins and paleo plans which put an emphasis on protein, the keto plan focuses on increasing your fat intake.

With carbs usually being the main source of your bodys energy, a diet that doesnt include enough will lead to the body finding energy elsewhere, by using up stores in the liver and even the muscles.

But doing this on an ongoing basis can lead to ketosis, where the body uses fat and protein to create ketone bodies in the liver; this is often seen as the goal for those following the diet, but its incredibly hard to maintain and not without its side effects.

READ MORE:Keto diet: Best snacks to help lose weight fast

Though some studies have suggested the keto diet plan can be good for heart health, this could simply be down to the resulting weight loss that can ease some of the strain on the heart.

In fact, Consultant Dietitian Maeve Hanan believes the keto diet could have a negative effect on your health.

The expert, who has written extensively on health for The Food Medic website as well as in her own book, Your No-Nonsense Guide to Eating Well (out this month)has warned of the potential downsides of the keto plan.

As well as worrying that the restrictive diet could lead to an unhealthy relationship with food, Hanan cautioned that the high fat, low-carb nature of the plan could pose a health risk for some people.

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A low intake of wholegrains, a more restricted intake of fruit and vegetables and a higher intake of saturated fat may lead to a higher risk of constipation, bowel cancer and heart disease over time, Maeve explained.

Higher-carb vegetables such as potatoes, squashes and carrots are all out of bounds on the diet plan, which prioritises low-carb options such as broccoli, kale, spinach and mushrooms.

Grains and foods such as pasta and couscous are also off limits in the restrictive plan, as well as beans, peas, lentils and chickpeas.

Even fruit is discouraged, with food such as butter, oils, avocados, chicken, eggs and cheese on the menu instead, in order to up your fat intake.

Maeve also warns that the diet can have a serious effect on your energy levels - which may affect your workouts.

Carbs are the main fuel for our brain and body, and a keto diet can lead to a very low energy intake which could lead to burning muscle for energy and reduced exercise performance, explained Maeve.

Theres even a condition thats known as "keto flu", caused by the restrictive nature of the high fat plan.

The phenomenon can cause symptoms such as tiredness, headaches, diarrhoea, cramps, and weakness.

But Maeve is especially wary of the keto plan when it comes to women who are looking to lose weight, as it could have much wider health implications.

It can contribute to triggering a type of 'starvation mode' called relative energy deficiency in sports (RED-S), Maeve noted, which is most likely to occur in active women who don't consume enough calories - this can lead to issues with fertility, the immune system, bone health and more.

Similarly, there is research emerging that a very low carbohydrate intake (such as the keto diet) may disrupt hormonal function for pre-menopausal women.

Any new diet that involves cutting out food groups or significantly reducing calories should be talked through with a professional first to ensure its right for you, and that it's not going to interfere with any medical conditions or health worries.

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Keto diet: Expert warns that the low-carb diet could pose surprising health risks - Express

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Rookie boy group VERIVERY's main vocalist Yeonho is garnering attention for his jaw-dropping weight loss transformation!

Thanks to VERIVERY's current appearance as contestants onMnet's 'Road To Kingdom', more K-Pop idol fans are taking an interest in the rookie boy group, including in each of the group's individual members.

In Yeonho's case, he's not only in charge of the powerful vocals in VERIVERY songs, but also of a totally lovable, toothy smile!

But what also caught the attention of netizens was Yeonho's cute andsquishy pre-debut photos, likely from his early high school days.

According to fans, Yeonho was originally known for being chubbier during his school days. He then began a strict diet after becoming a trainee under Jellyfish Entertainment.Can you believe how much Yeonho has changed since then?

Netizens were definitely awestruck, as they commented, "Wow...wow...??? Losing weight seriously changes a person", "What kind of diet programs do these idol companiesuse??? Iwant to try it", "Heol, he's like literally a different person", "Wow Jellyfish how...", "His toothy smile is the same even before he lost weight kekekeke", "How many kilograms did he lose...", "That's a lottery win right there", "It's almost hard to believe it's the same person kekekeke", "Wahh he looks so handsome after dieting", "I need to go on a diet now", and more!

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VERIVERY member Yeonho garners attention for his jaw-dropping weight loss transformation - allkpop

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MOST people think losing weight involves sticking to a rigorous diet and ditching the food you love.

However, blitzing body fat doesn't need to be as taxing as this, according to medics and dietitians.

1

In recent weeks, countless experts have been encouraging slimmers to try intuitive eating if they want to trim down.

As Dr Sarah Jarvis, GP and Clinical Director of Patientaccess.com, tells us: "Intuitive eating is about rejecting the diet mentality, recognising your hunger (and taking notice when youre full), respecting your body and learning not to use food as a coping mechanism.

"It also means no foods are off limits, and many people worry that if they let go of control, they will end up gaining more weight.

"But intuitive eating is also about learning to value your body and the foods that make it feel good."

Intuitive eating is also about learning to value your body and the foods that make it feel good

The eating plan was developed in the Nineties by two American dietitians based on their experiences of working with overweight people, and the growing popularity of the non-diet movement.

And a recent review of about 25 studies showed that people following intuitive eating generally weigh less than those following restrictive diets.

According to the British Heart Foundation (BHF), there are ten basic principles slimmers need to know if they're following intuitive eating...

Intuitive eating is all about rejecting diets, constraints or schedules that surround food and learning to listen to the body.

Throw out the diet books and magazine articles that offer you the false hope of losing weight quickly, easily, and permanently.

It is all about eating when your body tells you that youre hungry and stopping eating when you are full.

Learning to honour this biological signal sets the stage for rebuilding trust in yourself and in food.

No foods are off limits. Allowing yourself to have the foods banned by restrictive diets removes any guilt you might feel about eating them.

And when its no longer forbidden, the food may not seem so appealing.

"Eating what you actually want can mean you feel more satisfied with your meal if you deny yourself, you might go on to have unhealthy snacks anyway," say the BHF.

How to work out if you're a healthy weight

The body mass index (BMI) is a measure that uses your height and weight to work out if your weight is healthy.

The BMI calculation divides an adult's weight in kilograms by their height in metres squared. For example, A BMI of 25 means 25kg/m2.

For most adults, an ideal BMI is in the 18.5 to 24.9 range.

For children and young people aged2 to 18, the BMIcalculation takes into account age and gender as well as height and weight.

If your BMI is:

If you want to calculate your BMI, you can try the NHS'healthy weight calculator.

Source: NHS

We've all experienced that feeling off guilt after we've dived into the biscuit tin or helped ourselves to another slice of cake.

Be aware of and challenge internal negative thoughts that categorise foods as good or bad and lead to feelings of failure or guilt when you cant stick to a diet plan.

Think before you eat. Tune into your hunger levels, and only eat when you are hungry.

Pause during the meal to think about how it tastes and how full you are.

Stop eating when you are comfortably full, even if that means leaving food on the plate or saying no to dessert.

Dont eat while you are in the car, rushing to an appointment or distracted (whether its by television, work or something else).

Studies show that people who eat while doing something else are likely to eat more, either at the time or at their next meal.

Concentrate on your food while you are eating so you can appreciate and enjoy it.

From moments of stress to times you're feeling sad and lonely - we're all guilty of using food to deal with our emotions from time-to-time.

However, while it might offer a short-term fix, it doesnt resolve the problem and it certainly won't help when it comes to your waistline.

The BHF say: "Find another way of dealing with the emotion whether its going for a walk, or trying to fix the issues that are causing negative emotions."

NHS advice on calorie intake

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight.

For an average woman, that figure is around 2,000kcal (8,400kJ) a day.

These values can vary depending on age, size and levels of physical activity, among other factors.

Our bodies need energy to keep us alive and our organs functioning normally.

When we eat and drink, we put energy into our bodies. Our bodies use up that energy through everyday movement, which includes everything from breathing to running.

To maintain a stable weight, the energy we put into our bodies must be the same as the energy we use through normal bodily functions and physical activity.

An important part of a healthy diet is balancing the energy you put into your bodies with the energy you use.

For example, the more physical activity we do, the more energy we use.

If you consume too much energy on one day, do not worry. Just try to take in less energy on the following days.

Source:NHS

Letting go of unrealistic expectations of body image, will help you keep on track with your weight loss journey.

In particular, accepting and respecting your body at every size will help you to feel better and make choices about food and exercise that are logical, rather than emotional.

Often find yourself setting targets to burn a certain amount of calories in one gym session?

Well, if you're trying intuitive eating, experts say you should be focusing on how exercise makes you feel rather than the amount of calories it is burning.

"Choose something you enjoy, whether its dancing, walking, running, gardening or team games, rather than forcing yourself to do something you dont enjoy," say the BHF.

Lastly, those behind intuitive eating encourage slimmers to pick meals and snacks that are nutritious, but also satisfying and tasty.

And remember that one slip does not mean a fall.

One meal or one day where you dont eat particularly healthily wont make a difference in the long term its what happens on most days that matters.

Dr Jarvis credits intuitive eating for helping people to lose weight - as it removes the obsession with food and the cycle of yo-yo dieting.

She said: "Many factors have contributed to the rising levels of obesity in the UK.

"Among them are ever-rising levels of ultra-processed foods and unhealthy carbs; increasing portion size; grazing between meals and mindless eating while were not concentrating on our food.

"But our obsession with food and the cycle of yo-yo dieting many people go through plays a major part too.

Fat loss becomes much harder to predict when enjoyment of calorie dense food is left unaccounted for

"Intuitive eating isnt for everyone but I often discuss it with patients. If they feel it is right for them, I encourage them to try it, often with real success."

On the other hand, fitness expert Graeme Tomlinson cautions that intuitive eating could leading to slimmers overeating.

He wrote on Instagram: "Of course one can lose fat whilst following intuitive eating structures.

"But in doing so, fat loss becomes much harder to predict when enjoyment of calorie dense food is left unaccounted for.

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"By listening to our desire, it is highly likely that we will consume favourite foods in excessive quantities."

He added that people should instead control their calorie intake if they want to lose weight.

He said: "Whilst calorie counting is not the only way to lose fat, it is the closest mechanism to the principles of calorie balance - which is fundamental to fat loss/gain."

Continue reading here:
Intuitive eating can help burn fat the 10 diet principles to know - The Irish Sun

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Rooibos tea is an herbal drink which has surged in popularity. The tea is recognised for its striking red colour and a flavour which is both nutty and fruity. Not only is it delicious, but the health benefits of rooibos are remarkable which include reducing stress, fighting cancer, reducing risk of cardiovascular diseases and weight management which all help to boost life expectancy.

For regular tea drinkers, caffeine is often part of the deal.

However, high levels of caffeine in the body can cause sleep problems as well as heart palpitations.

Fortunately, rooibos is a caffeine-free alternative and a great source of antioxidants.

In fact, rooibos contains 50 percent more antioxidants than those found in green tea.

The most notable antioxidants found in rooibos tea include polyphenols, flavanols and flavonoids which all work to protect the body from free radicals.

What the study said

In a study with the National Library of Medicine, the effects of Rooibos tea on oxidative stress and biochemical parameters in adults at risk for cardiovascular disease was investigated.

The study noted: In a period of two weeks, 40 volunteers consumed six cups of fermented/traditional rooibos tea daily for six weeks.

Blood biochemical parameters indicative of antioxidant activity and content, lipid peroxidation, lipid profile, LDL and high-density lipoprotein and liver and kidney function were measured at the end of each study period.

At the end of the study it was noted that plasma total polyphenol levels increased significantly after rooibos consumption compared with the control levels with significant decreases in plasma markers of lipid peroxidation after rooibos consumption.

The study concluded: Confirming its popular use, consumption of fermented, traditional rooibos tea significantly improved the lipid profile as well as redox status, both relevant to heart disease, in adults at risk for developing cardiovascular disease.

Originally posted here:
How to live longer: A drink to reduce the risk of cancer and boost life expectancy - Express

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How best can the industry respond to this challenge, whilst at the same time responding to the often-fickle demands of consumers -- particularly in light of the current COVID-19 crisis appearing to accelerate the health concerns of shoppers keen to find foods that boost their immune systems? Or has it?

Professor Jack Winkler, former Professor of Nutrition Policy at London Metropolitan University and distinguished veteran of public health policy, is a keen advocate of sugar reformulation in the food industry, which he believes is vital given the obesity crisis in Europe and consequent effect it is likely to have on health systems.

However, he doesnt agree with mandatory reduction targets, which he thinks are counterproductive. He believes getting these products to appeal to the masses is paramount. Key to this, he believes is a term he coined: the unobtrusive strategy which involves reducing sugar in popular foods silently. We just do it and we dont boast about it, he said.

Holly Gabriel from the campaign groupAction on Sugar has been calling for interventionist measures from the UK government including bans on the advertising of unhealthy foods, mandatory nutrition labelling and mandatory reformation targets for the food industry in order to tackle the nations obesity epidemic, agrees in the reducing sugar by stealth approach.

A true reformation programme that can be really successful is work thats done incrementally behind the scenes to gradually reduce sugar in core line products that contribute most sugar and calories to peoples diets without anyone knowing about it or needing to know that work goes on, she observed.

But are her groups demands for mandatory actions to reduce sugar an example of the nanny state going too far?

Its important to consider that not all population groups have the luxury of choosing [their diets], she countered.In deprived areas people have less access to healthy and fresh foods and rely very much on convenience.

Food labels meanwhile make it very difficult to see the sugar quantities in products, she argued.

She warns that sugar is a major cause ofobesity that increases a persons risk of developing life-threatening illnesses.

About 1 in 3 children are obese by the time the leave primary school. This puts them at risk of later developing related conditions such as heart disease cardiovascular, type 2 diabetes and some cancers.

What do consumers make of all this? Laura Swain, an analyst at London-based Stylus, says consumers are conflicted.

Eating less sugar is clearly a high priority for thembut at the same time they still have the urge to indulge.

With that in mind, she suggests that food brands that cut sugar from everyday items that people want to eat every day offers them a golden opportunity to better connect with their consumers.

See the rest here:
The FoodNavigator Podcast: Sugar reformulation part 1: Why reducing by stealth is key - FoodNavigator.com

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Those who get migraines know theres absolutely no way to explain the reign of terror they bring. Those who dont get them well, there's just no way to make them understand.

Editors note: Part of my problem, which Im guessing others have, is that I wait until Im getting a migraine to go searching for help. That doesnt make much sense, since Im already on the verge of agony. Staring at a bright screen in an aimless search while the pain settles in isnt exactly the smartest route to take.

So I set out on a mission to find home remedies that real people have tried and approved.

Now, I realize everyones migraines and their triggers for migraines can be different. Therefore, I think its safe to say each persons approach at easing the pain will be different.

I am not a doctor, and these are not recommendations that have been made by doctors, but these are remedies that real, migraine-suffering people have tried and verified. And if youre anything like me, Im willing to try just about anything to kick the pain.

Planning for future migraines (bookmark this page and come back migraine-free):

There are other, more preventative things that migraine-sufferers recommend.

If migraines happen to you regularly, take note of the recommendations below. They have all been tested and verified by migraine-sufferers.

Magnesium supplements

Not only have dozens recommended this to me, but I have also jumped on this bandwagon, and Im telling you -- I swear by it. According to Healthline, its estimated that about 75% of Americans dont get enough magnesium, so really, this is quite possibly an option that could help tremendously with your migraines, and at a very small cost.

Dry needling

For those who suffer from tension migraines (hello, stress), dry needling targets muscles that become stiff or tight.

Physical therapist Brittany Elliot, who was specially trained in the procedure, said the thin, solid needles have no fluid transfer, as with injections, and are inserted directly into the knots in the muscles.

The needle insertion itself can cause a small muscle contraction, which is what breaks up the knots and releases the tension in the muscle, Elliot said.

The needle targets those tight muscles that have palpable trigger points that can cause dysfunction and referred pain that lead to headaches and tension.

Diet and exercise

This seems to be the answer to an abundance of problems, but I would be remiss not to mention diet and exercise.

I understand the convenience of fast food and the financial benefit of spending less at the grocery store by getting items that are packaged and ready to eat (or ready to microwave), but a lot of those items have preservatives and additives in them. Though some have been deemed safe by the Federal Drug Administration, some studies have shown that many others can trigger migraines. Migraine-sufferer or not, eating fresh food will always promote a healthier lifestyle.

Plain and simple: Exercise. According to the American Migraine Foundation, the body releases endorphins when you exercise, and those endorphins are the body's natural painkillers. Exercise can also help to reduce stress, which can aid in lack of sleep -- both things that can trigger a migraine.

Botox

I know what most people's first thought is: That is financially unrealistic. But some insurance companies will actually cover this. When injected, Botox enters the nerve endings and blocks the release of chemicals involved in pain transmission, according to the American Migraine Foundation, preventing the activation of pain networks in the brain. I have heard praises from so many people about this remedy for migraines. It's definitely worth a call to your insurance company.

Pierce your daith

This remedy aligns with the acupuncture family of treatment. The theory is that wearing an earring in your daith gives constant compression to a pressure point in the ear that many believe to relieve pain. If youve had good results from acupuncture in the past, this is one remedy worth trying.

Ice cap

This is exactly what it sounds like. The cap has inserts for ice packs. When you put it on your head, it allows you to tighten it for the appropriate amount of pressure needed as well. "During a migraine or other type of headache, inflammation in the head and neck causes severe pain," the website says. "Cold therapy can reduce this inflammation, therefore reducing headache pain."

Have you tried any of the above recommendations? Did they work? Do you have other recommendations? Let us know in the comment section below.

This story was originally published in 2018.

Read more here:
Migraines: Home remedies that work, according to real people - KSAT San Antonio

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What type of protein is best for human health? (Photo: Adobe. Do not use without permission)

We need protein because it is a vital component of our muscles, hair, nails and collagen a connective tissue protein that holds your body together. Protein is also needed to make your brains messengers (neurotransmitters), hormones, red blood cells and DNA. Another important role that protein plays is in maintaining a healthy immune system.

But not all protein is created equal. Each protein molecule is made up of small building blocks called amino acids. We can make some amino acids ourselves but there are nine that the body cannot make, so they must be obtained from the diet. These are called essential amino acids. A varied plant-based diet provides more than enough protein and all the essential amino acids in sufficient amounts (1, 2, 3, 4).

All plant wholefoods contain all essential amino acids. However, some plant foods contain less than perfect amounts of one or more amino acids they do not lack them altogether, they simply contain less than the ideal amount. Because of that, it was suggested that we should always combine certain plant foods to ensure the optimal amino acid intake at every meal. This theory has long been rebutted science has proven that protein combining is absolutely unnecessary, provided you eat a varied diet with enough calories and not just one plant all day every day (1, 5).

Meat contains all the essential amino acids in sufficient amounts, which is why some people believe its a better protein source but it certainly isnt good for your health. Excess animal protein has been linked to some cancers, heart disease, osteoporosis and kidney damage more on this below.

An average person needs 0.8 gram of protein daily per kilogram of bodyweight (or 0.36 gram per pound). So for example if you weigh 70 kg/ 155 lb, you need around 56 grams of protein a day. If youre building muscle, do challenging physical work or train hard, youll need to increase your protein intake up to 1.4-2 g per kg of body weight daily.

Its so easy to get enough protein on a plant-based diet that protein deficiency is virtually unheard of in developed countries. In fact, most of us get too much protein thats how easy it is.

Excellent sources of protein include soya products (edamame beans, tofu, tempeh, soya milk, soy yogurt), black beans, kidney beans, baked beans, lentils, chickpeas, whole grains and products made from them (brown rice, whole wheat pasta, wholemeal bread, oats, quinoa, buckwheat), nuts and seeds of all types. Plant protein powders may also be useful if youre busy, prefer liquid meals or want to increase protein content of your meals.

Tofu is an excellent source of plant-based protein(Photo: Adobe. Do not use without permission)

Foods are not just single ingredient items. Protein-rich foods also contain many other nutrients, other compounds and sometimes toxins, too. Thats one of the reasons why plant and animal protein have such different health effects.

Plant protein usually comes together with fibre, antioxidants, complex carbs, beneficial phytochemicals, vitamins and minerals a health-promoting package. Animal protein usually comes with some vitamins and minerals, is devoid of fibre, but has plenty of unhealthy saturated fats and a diverse mixture of toxic and cancer-causing compounds (6, 7).

Another reason why plant protein is beneficial for us whilst animal protein can cause harm is the different amino acid proportions. Animal protein containing more sulphur amino acids than plant protein these form sulphuric acid in the body which is very strong. Your body neutralises it by using calcium readily available in the blood or muscles but if there is a consistent supply of animal protein, theres too much acid in the body and some calcium may be released from the bones (8).

Animal protein also sends the kidneys into overdrive for hours after ingestion their blood vessels dilate and let some protein molecules through into the urine (9). The kidneys should not let any protein through so protein in the urine is a sign of abnormal kidney response. Plant protein doesnt trigger this response and has been recommended over animal protein for people at risk of or suffering from kidney disease for many years (10, 11).

Lastly, theres one more reason why animal protein is bad news for our health - it contains high amounts of phosphorus and these can, over time, lead to kidney and bone mineral disorders (12). Plants also contain phosphorus but its bound in a hard-to-digest form so much less of it is absorbed by the body in a nutshell theres no risk of excessive intakes.

Kidneys are our trustworthy filtration system, removing waste products from the blood and excreting them in urine. If we eat foods that dont put an extra strain on them, they work well. However, animal protein makes them work hard and it may result in a reduced filtration capacity and some molecules leaking through not ideal. If we overload them daily, theres a higher chance we develop kidney disease. Data from a study spanning over 23 years suggest that animal protein from red and processed meat in particular seriously increases the risk of kidney disease later in life (13). The same study also revealed that plant protein from pulses and nuts has the opposite effect it lowers the risk and seems to have a kidney-protective effect. And a recent review agrees, plant-based diets significantly lower the risk of kidney disease and can even halt the degree of damage in people with compromised kidney health (14, 11).

The higher volumes of acid resulting from animal protein also stress the kidneys. On the other hand, plant protein producing much less acid is not only gentler on the kidneys - it also helps us not to waste calcium to neutralise large amounts of acid, which is important for healthy bones (15, 16, 11).

Several studies highlighted that its because plant protein comes with a number of other nutrients that it has such a beneficial effect on our kidneys and bones (17,18, 19, 20).

You can reduce yourrisk of heart disease by swapping outanimal protein in favor of plant protein(Photo: Adobe. Do not use without permission)

Plant protein is also great for the heart. If you swap plant for animal protein, it markedly lowers your risk of heart disease (21). Its not only the effect of the protein but the whole plant foods that support a healthy heart and circulation. Substituting plant protein for animal protein decreases cholesterol and other fats in your blood and helps to keep your blood vessels healthy (22).

And theres yet another reason why animal protein is bad news insulin-like growth factor 1 (IGF-1). Its a growth hormone naturally produced by your liver, vital to childhood growth and stimulating cell growth and reproduction in adults. However, IGF-1 also promotes cancer cell growth and thats why increased IGF-1 levels are dangerous (23). Scientists warn that whey proteins from dairy products cause a rise in insulin, IGF-1 and growth hormone levels in the human body (24). The association between IGF-1 and cancer is the strongest for prostate cancer (25) and there is also substantial evidence for the same mechanism and breast cancer (26).

Plant protein doesnt stimulate these changes and vegans have been found to have significantly lower levels of IGF-1 than meat-eaters (27, 28, 29).

We have billions of bacteria in our guts. They help us process food and our diet determines which bacteria species thrive and which do not. These bacteria are also called gut microbiome and they have a huge influence on our immunity, gut health, inflammation and energy levels. Some are good and beneficial, others not so much and can even produce toxic by-products.

Animal products rich in protein and fat promote the bad bacteria that release toxins into our bloodstream. Some of these bacteria use a meat compound - carnitine - as an energy source, and produce trimethylamine-N-oxide (TMAO) as a waste product. TMAO is a dangerous substance that stimulates the build-up of cholesterol plaques in your blood vessels (30). It means a regular meat intake increases your risk of heart disease through yet another mechanism.

Plant wholefoods, rich in plant protein, fibre and complex carbohydrates feed the good bacteria that have a positive effect on our health (31). Thats why vegan diets keep your gut wall strong and healthy, lead to lower levels of body inflammation and a stronger immune system (32, 33, 34).

The health consequences of consuming animal or plant protein cannot be more different. Whilst plant protein offers a vast array of benefits, animal protein harms our health.

A comprehensive study spanning over two decades found that animal protein increases the risk of premature death by up to 23 percent (35). Do we need another reason to switch to a wholefood plant-based diet for good?

1 Marsh KA, Munn EA, Baines SK. Protein and vegetarian diets. Med J Aust. 2013;199(S4):S7S10.

2 Clarys P, Deliens T, Huybrechts I, et al. Comparison of nutritional quality of the vegan, vegetarian, semi-vegetarian, pesco-vegetarian and omnivorous diet. Nutrients. 2014;6(3):13181332.

3 Karlsen MC, Rogers G, Miki A, et al. Theoretical Food and Nutrient Composition of Whole-Food Plant-Based and Vegan Diets Compared to Current Dietary Recommendations. Nutrients. 2019;11(3):625.

4 Mariotti F, Gardner CD. Dietary Protein and Amino Acids in Vegetarian Diets-A Review. Nutrients. 2019;11(11):2661.

5 Hever J, Cronise RJ. Plant-based nutrition for healthcare professionals: implementing diet as a primary modality in the prevention and treatment of chronic disease. J Geriatr Cardiol. 2017;14(5):355368.

6 Abid Z, Cross AJ, Sinha R. Meat, dairy, and cancer. Am J Clin Nutr. 2014;100 Suppl 1(1):386S93S.

7 Sacks FM, Lichtenstein AH, Wu JHY, et al. Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association [published correction appears in Circulation. 2017 Sep 5;136(10 ):e195]. Circulation. 2017;136(3):e1e23.

8 Rodrigues Neto Angloco L, Arces de Souza GC, Almeida Romo E, Garcia Chiarello P. Alkaline Diet and Metabolic Acidosis: Practical Approaches to the Nutritional Management of Chronic Kidney Disease. J Ren Nutr. 2018;28(3):215220.

9 Kontessis P, Jones S, Dodds R, et al. Renal, metabolic and hormonal responses to ingestion of animal and vegetable proteins. Kidney Int. 1990;38(1):136144.

10 Moorthi RN, Vorland CJ, Hill Gallant KM. Diet and Diabetic Kidney Disease: Plant Versus Animal Protein. Curr Diab Rep. 2017;17(3):15.

11 Rose SD, Strombom SJ. A Plant-Based Diet Prevents and Treats Chronic Kidney Disease. JOJ Urology & Nephrology. 2019;6(3).

12 D'Alessandro C, Piccoli GB, Cupisti A. The "phosphorus pyramid": a visual tool for dietary phosphate management in dialysis and CKD patients. BMC Nephrol. 2015;16:9.

13 Haring B, Selvin E, Liang M, et al. Dietary Protein Sources and Risk for Incident Chronic Kidney Disease: Results From the Atherosclerosis Risk in Communities (ARIC) Study. J Ren Nutr. 2017;27(4):233242.

14 Kim H, Caulfield LE, Garcia-Larsen V, et al. Plant-Based Diets and Incident CKD and Kidney Function. Clin J Am Soc Nephrol. 2019;14(5):682691.

15 Knurick JR, Johnston CS, Wherry SJ, Aguayo I. Comparison of correlates of bone mineral density in individuals adhering to lacto-ovo, vegan, or omnivore diets: a cross-sectional investigation. Nutrients. 2015;7(5):34163426.

16 Burckhardt P. The role of low acid load in vegetarian diet on bone health: a narrative review. Swiss Med Wkly. 2016;146:w14277.

17 Dai Z, Butler LM, van Dam RM, Ang LW, Yuan JM, Koh WP. Adherence to a vegetable-fruit-soy dietary pattern or the Alternative Healthy Eating Index is associated with lower hip fracture risk among Singapore Chinese. J Nutr. 2014;144(4):511518.

18 Sahni S, Mangano KM, McLean RR, Hannan MT, Kiel DP. Dietary Approaches for Bone Health: Lessons from the Framingham Osteoporosis Study. Curr Osteoporos Rep. 2015;13(4):245255.

19 Gluba-Brzzka A, Franczyk B, Rysz J. Vegetarian Diet in Chronic Kidney Disease-A Friend or Foe. Nutrients. 2017;9(4):374.

20 Kalantar-Zadeh K, Moore LW. Does Kidney Longevity Mean Healthy Vegan Food and Less Meat or Is Any Low-Protein Diet Good Enough?. J Ren Nutr. 2019;29(2):7981.

21 Richter CK, Skulas-Ray AC, Champagne CM, Kris-Etherton PM. Plant protein and animal proteins: do they differentially affect cardiovascular disease risk?. Adv Nutr. 2015;6(6):712728.

22 Li SS, Blanco Mejia S, Lytvyn L, et al. Effect of Plant Protein on Blood Lipids: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Am Heart Assoc. 2017;6(12):e006659.

23 Jenkins PJ, Mukherjee A, Shalet SM. Does growth hormone cause cancer?. Clin Endocrinol (Oxf). 2006;64(2):115121.

24 Melnik BC. Evidence for acne-promoting effects of milk and other insulinotropic dairy products. Nestle Nutr Workshop Ser Pediatr Program. 2011;67:131145.

25 Travis RC, Appleby PN, Martin RM, et al. A Meta-analysis of Individual Participant Data Reveals an Association between Circulating Levels of IGF-I and Prostate Cancer Risk. Cancer Res. 2016;76(8):22882300.

26 Bradbury KE, Balkwill A, Tipper SJ, et al. The association of plasma IGF-I with dietary, lifestyle, anthropometric, and early life factors in postmenopausal women. Growth Horm IGF Res. 2015;25(2):9095.

27 Allen NE, Appleby PN, Davey GK, Key TJ. Hormones and diet: low insulin-like growth factor-I but normal bioavailable androgens in vegan men. Br J Cancer. 2000;83(1):9597.

28 Allen NE, Appleby PN, Davey GK, Kaaks R, Rinaldi S, Key TJ. The associations of diet with serum insulin-like growth factor I and its main binding proteins in 292 women meat-eaters, vegetarians, and vegans. Cancer Epidemiol Biomarkers Prev. 2002;11(11):14411448.

29 McCarty MF. GCN2 and FGF21 are likely mediators of the protection from cancer, autoimmunity, obesity, and diabetes afforded by vegan diets. Med Hypotheses. 2014;83(3):365371.

30 Koeth RA, Lam-Galvez BR, Kirsop J, et al. l-Carnitine in omnivorous diets induces an atherogenic gut microbial pathway in humans. J Clin Invest. 2019;129(1):373387.

31 Tomova A, Bukovsky I, Rembert E, et al. The Effects of Vegetarian and Vegan Diets on Gut Microbiota. Front Nutr. 2019;6:47.

32 Glick-Bauer M, Yeh MC. The health advantage of a vegan diet: exploring the gut microbiota connection. Nutrients. 2014;6(11):48224838.

33 Craddock JC, Neale EP, Peoples GE, Probst YC. Vegetarian-Based Dietary Patterns and their Relation with Inflammatory and Immune Biomarkers: A Systematic Review and Meta-Analysis. Adv Nutr. 2019;10(3):433451.

34 Rinninella E, Cintoni M, Raoul P, et al. Food Components and Dietary Habits: Keys for a Healthy Gut Microbiota Composition. Nutrients. 2019;11(10):2393.

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Republicans dont need to make the argument that Democrats no longer represent the party of the working class. Democrats are now making that argument all on their own! And damn, they are convincing.

Recently, in New Hampshire at a House Education Committee meeting, state Sen. Jeanne Dietsch argued that only well-educated parents should be permitted to exercise choice over their childrens education.

If you think Im taking Dietsch out of context, read the quotes for yourself.

This idea of parental choice, thats great if the parent is well-educated. There are some families thats perfect for. But to make it available to everyone? No. I think youre asking for a huge amount of trouble.

Her remark was so asinine that Republican state Rep. Glenn Cordelli seemed bewildered by the remark.

Cordelli even offered Dietsch an opportunity to walk it back.

Is it your belief that only well-educated parents can make proper decisions for whats in the best interest of their children?

Dietschs next move would make even the most foot-in-mouth prone politicians (this means you, Joe Biden) shake their heads in dismay.

After a short back-and-forth, Dietsch said, If the dads a carpenter, and you want to become a carpenter, then yes listen to your dad.

Im starting to think liberals are playing their own game of Who can come off as the partys most pompous ass?

Between Nancy Pelosi showing off her fancy ice cream collection in sub-zero freezers and Biden implying that he is owed the black vote not to mention the gaggle of C-List celebrities recording cringe-worthy PSAs into their iPhones these beautiful people make Marie Antoinette seem down-to-earth.

A carpenter, in the eyes of Dietsch, is not intelligent enough to make decisions concerning their own childrens schooling.

Im sure the Senator would deem it appropriate for a well-educated Harvard grad, like herself, to make those same decisions.

I wonder though, whether a carpenter could gain permission to make parental decisions if he or she promised to adhere to a Dietsch-approved woke curriculum?

In the Democrat Orwellian utopia, the government isnt only here to help you. They are also here to tell you how stupid you are.

Although I am a bit surprised at how blunt Sen. Dietschs comments were, it is hardly the first time a Democrat has slipped up and revealed their contempt for the working class.

Remember when Mike Bloomberg said that he could teach anyone to be a farmer?

Couple that remark with his astoundingly dull personality and it doesnt take too much gray matter to figure out why Bloomberg isnt the Democratic nominee.

And who can forget John Kerrys botched joke back in 2006?

You know, education, if you make the most of it, you study hard, you do your homework and you make an effort to be smart, you can do well. If you dont, you get stuck in Iraq.

But when it comes to snobby intellects showing their disdain for regular people, the team at Morning Joe takes the cake.

In 2018, MSNBC analyst Elise Jordan ridiculed the GOP for having faith in the abilities of then-Chair of the House Intelligence Committee Rep. Devin Nunes, R-CA.

Why are Republicans trusting Devin Nunes to be their oracle of truth? A former dairy farmer who House Intel staffers refer to as Secret Agent Man, because he has no idea whats going on.

Jordan got the whole panel laughing with that one.

I can think of a few trustworthy farmers, Elise.

Namely, George Washington, Benjamin Franklin and Thomas Jefferson.

But perhaps they didnt teach you about the Founding Fathers at Yale.

And who proved to be more trustworthy on Russiagate the dairy farmer or Adam Schiff of Harvard Law?

The sad reality is that the left looks down on the very people that they claim to care about.

They dont just ridicule the working class, they grossly underestimate them.

They underestimate the farmers, the carpenters and the soldiers.

But there is a former reality TV star living at 1600 Pennsylvania Avenue who might remind the working class of America that sometimes the best thing to be in life is underestimated.

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Dems have lost claim to being party of the working class - Boston Herald

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Dear Readers: As scientists work tirelessly to find a treatment and a vaccine for the coronavirus, a common supplement has come to light as a possible aid in the COVID-19 pandemic. It may be in your medicine cabinet, and your kitchen almost certainly contains a food that is fortified with it. It's vitamin D, also known as the "sunshine" vitamin.

Observational studies have discovered that countries with high death rates from COVID also have high rates of vitamin D deficiency. Keep in mind that observational studies do not show cause and effect. The same observation was made with cardiovascular disease (CVD) and vitamin D deficiency. However, supplementation of the vitamin did not significantly reduce the risk of CVD (1).

The primary function of vitamin D is to lay calcium to the bones, thereby strengthening them. It also has a role in the immune system. It monitors the release of inflammatory molecules; thus, it manages the body's response to an infection. In this manner, vitamin D could lessen the severity of a COVID infection.

Another possible role of vitamin D is in the prevention of respiratory infections. Martineau et al. concluded in a meta-analysis that vitamin D supplementation was safe and effective against respiratory infections. They described that patients who were severely deficient in vitamin D had the most benefit (2).

Our bodies manufacture vitamin D through sunlight exposure, but the amount produced varies. People with dark skin do not absorb as much sunlight as those with light skin; therefore, the production of vitamin D is often insufficient. Furthermore, some areas of the world do not receive enough sunlight to produce adequate amounts of the vitamin in the residents. Consequently, these countries tend to have higher rates of vitamin D deficiency.

It is advisable to obtain all nutrients from your diet, but this isn't always practical. In the US, milk and dairy products are fortified with vitamin D, and of course, there are natural food sources. Fatty fish, such as salmon and rainbow trout, egg yolks, and cod liver oil are healthy sources of vitamin D.

The Recommended Daily Allowance (RDA) for vitamin D is 600 IU (international units) for people who are seventy years or younger, and 800 IU daily for those over the age of seventy. It's easy to think if a certain amount is healthy, then more must be better. However, it is possible to get too much vitamin D since it is stored in body fat. The main consequence of overdoing it is the buildup of calcium in the blood, which causes nausea, vomiting, and frequent urination. Vitamin D toxicity may also lead to kidney stones.

Is there a role for vitamin D in the treatment of COVID? Simply put, it is too soon to tell. More studies need to be performed to determine if there is a valid link. If you are concerned about your vitamin D status, talk to your doctor. A simple blood test can determine if you need a supplement.

Until next time, be healthy!

Dear Dietitian

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How Ayurveda can help you stay healthy: Expert's tips to improve skin, hair, and diet through natural medicine  |  Photo Credit: iStock Images

New Delhi: The natural mechanism of our body is such that it adjusts to the weather. However, hot and humid weather can cause oily and itchy skin, tanning, and sweating. It can also result in body odour. Hair and digestive problems also become common during the summer season. Unrestricted sun exposure, even during monsoon, can cause premature ageing in all skin types whileoily skin may experience heavy breakouts. Your hair, nails, lips, and eyes, as well as your digestive system, can get affected in the hot and humid weather. Therefore, we need to take care of our skin and limit exposure to the sun, and at the same time, take care of overall health in a natural way.

Our face is the first thing people notice and it seems that the sunrays are no different. Therefore, this part of the body bears the brunt, quite literally. Make sure you are washing you face more with plain water for 3-4 times every day. Not only it helps your body to cool off, it takes off the dirt and grime that clog the pores and prevent thesweat glands from working. Unless these glands work, your skin will not breathe and therefore, will not be healthy. You must also use a natural exfoliator to make sure dead skin cellsare off your face. You may use a homemade mix of gram flour and curd. If you have acne-prone skin, use a mix containing fullers earth (Multani mitti), sandal, rose water and basil. For dry and matured skin, choose egg white, lemon, sandal and curd with a pinch of turmeric and gram flour. However, if you have a sunburn or eruption or broken skin, wait for the area to heal before applying anything.

Though oil is not advisable for your hair during this time of the year, they are perfectly suited to cover your skin and protect it from harmful sun rays, just like SPF in sunscreen lotions. Many consider sunscreens redundant in monsoon but it prevents your skin from unwanted heat. Sunscreens available in the market are said to contain chemicals such as oxybenzone that leave an adverse impact on the hormones. Few indicative natural alternatives of SPF are:

Due to sweat, ambient humidity and dirt, our hair looks dull and limp in monsoon. Many of us also experience more dandruff. While using lemon is an age-old and tested method, fenugreek or methi seeds are also effective in resolving dandruff. It is not advisable to shampoo your hair very frequently as it takes out moisture and dries the scalp. But make sure you wash your hair with a mild shampoo. If you have an oily scalp, avoid using oil of any kind. Those who experience hair fall during monsoon can apply a natural mask of neem paste, a paste of hibiscus flower and leaves, powdered amla, reetha, shikakai, and eggs. Apply this from root to end of the hair, leave for an hour and wash off with a mild shampoo.

Sultry weather during monsoon often makes it difficult to digest the food we eat and result in food poisoning and indigestion. Eat light as eating rich, spicy food and leave some room in your stomach. Maintain a routine for meals and take small frequent meals instead of one or two heavy meals. At night, make sure your diet is light but has enough nutrition. Seasonal fruits and vegetables are the best way to beat a seasonal disease. Run your blender if you are short of time fresh juice of fruits and vegetables are a good alternative and give an equal amount of nutrition and keep you hydrated. Drink plenty of water, tender coconut water to avoid dehydration caused by endless sweating, but avoid alcohol and cold drinks. Mix some sugar and salt with plain water this will help maintain hydration and ensure electrolyte balance in your body.

Dr Bhushan Bhavsar is a guest contributor. Views expressed are personal.

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How Ayurveda can help you stay healthy: Expert's tips to improve skin, hair, and diet through natural medicine - Times Now

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