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Gainers, maintainers and losers: a look at Iowa State’s athletic nutrition – Iowa State Daily

Posted: March 23, 2017 at 5:42 am

With higher intensity training comes higher demand for nutritional diets. Student dietitian interns for Iowa State Athletics are instrumental in helping athletes maintain the healthy lifestyle they need to perform well.

Dietitian interns work with each team to help athletes learn more about nutrition and how it affects their performance. The program currently has seven interns, but they mostly work with the football team, as they just are in the middle of spring practice and are getting back into higher intensity training.

Each of the interns work under Erin Hinderaker, the athletic departments only registered dietitian. Senior or graduate-level students can apply, as long as they are in some sort of nutritional field of study, like dietetics or nutritional science.

Sara Harper, an intern with the football team as a dietitian, looks over a players meal choice to asses if it suits what the play should be eating. Dietitian students at Iowa State are given the opportunity to work closely with the football program and their players in hopes to help them maintain a healthy lifestyle.

The main duty of the interns is assisting at the football teams meals. It is a requirement that these interns attend two meals per week. Players on scholarship receive breakfast after their morning workouts and dinner after their evening sessions, and are also encouraged to take snacks to fuel throughout the day. These meals are planned by Hinderaker and catered in by Hy-Vee to Heartland Hall in the Jacobson Building.

These meals and snacks are a new addition to the football program, as they became available in January.

We wanted to implement these meals for the guys to make sure that they are getting adequate energy throughout the day, Hinderaker said. I think that the coaches and myself are all in agreement that nutrition is a huge part of performance.

Some players have been noticing differences in their performance because of this change.

Last spring when we didnt have [the meals], I lost weight, tight end Sam Harms said. This year since weve had it Ive already gained 10 pounds.

Hinderaker and some of the interns agreed that by offering players more opportunities to eat, players have a better chance of achieving their goal weight.

In the past, I dont think its been very implemented that nutrition plays a big part in football, intern Katharine Rosenthal said. If theyre not eating enough food, then theyre going lose all of their energy really quickly, and then they wont be able to perform their best.

There are usually one or two interns at each meal. As each player fills up their plate, they take it to the intern working and it is looked over to decide if it is satisfactory or not. The intern is supplied with a binder with each players name, along with which group they are currently in: maintaining, gaining or losing weight.

The Iowa State football team receives nightly meals at the Jacobson building throughout the week. The team also has dietitian interns from Iowa State that are there to monitor what each player eats and does not eat.

If the plate is not up to the interns standards based on which group that player is in, they talk about what food they could add or take away.

You dont really have to worry about when can you eat and what do you eat, they actually supply it here for us, running back David Montgomery said. Its healthy, nutritious, it helps a lot.

Some coaches have noticed a change in their players due to the education and meals provided by the nutrition department.

I think our guys have drastically improved in how weve asked them because the foods been right in front of them, the educations been right in front of them, Alex Golesh, the teams tight ends coach and recruiting coordinator, said.

Louis Ayeni, the associate head coach and run game coordinator, also said he thinks the program is helpful.

[The nutrition program] helps the players a lot, Ayeni said. [It helps players] from a recovery standpoint and strength gain standpoint. Being able to be mentally and physically sharp where youre not famished and you have energy to get through practice, or even get through the day.

One of the interns, Sara Harper, believes athletic performance is related to proper diet.

I think [having a healthy diet] is important because it keeps [athletes] safe, Harper said. It protects them against injury. I know that diet plays a huge role in health and wellness.

Other than assisting at meals, the interns also create and host presentations. Harper said that she has hosted cooking labs before, where she teaches players how to prepare healthy meals for themselves.

The Iowa State football team receives nightly meals at the Jacobson building throughout the week. The team also has dietitian interns from Iowa State that are there to monitor what each player eats and does not eat.

Harper also works with another intern to build a weekly menu. They basically look at the dining center menus for the week and make recommendations for athletes eating there.

They also create posters for different sports to help the athletes better understand the nutrition. Rosenthal made posters for the football team with pre- and post-workout meal tips for each of the maintaining, gaining and losing groups.

Its like a quick and easy way for the football players to learn what they need to eat and have a better understanding why they should be eating it, Rosenthal said.

With all of the different ways the dietitian interns educate and prepare the athletes, it might be seen by some as overwhelming. However, Hinderaker feels it is necessary.

Theres a quote that I always put in my presentations, Hinderaker said. Nutrition can make a good athlete great, and a great athlete good.”

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Gainers, maintainers and losers: a look at Iowa State’s athletic nutrition – Iowa State Daily

Nursing students enlighten Wentworth seniors – Southlands Sun

Posted: March 23, 2017 at 5:42 am

Malibongwe Senior Citizens Club learned a lot from the psychiatric nursing students

UNIVERSITY of Kwazulu Natal (UKZN) psychiatric nursing students used their medical knowledge to educate and equip the members of Malinbongwe Senior Citizens Club on Friday, 19 March in Wentworth.

Already in an established relationship with Malibongwe, the students constantly return to the club with new information to help the senior citizens live better and healthier lives.

They touched on uncontrolled high blood pressure (hypertension) and how it can cause problems by damaging and narrowing the blood vessels in the brain. Over time, this raises the risk of a blood vessel becoming blocked or bursting. If blood cannot carry energy and oxygen to a part of the brain,due to a blocked or burst blood vessel, some cells in the brain may be damaged or even die.This damage can sometimes affect a persons memory, thinking, or language skills. This is called vascular dementia, said Chiragudeen Shaik.

Sgcino Hlophe educated the elderly on the benefits of lowering their blood pressure, Through lifestyle changes and medication you can reduce your risk. Vascular dementia is most commonly caused by the effects of a stroke. You can lower your risk of a stroke by keeping your blood pressure and cholesterol levels down, she said.

A blood pressure machine and a blood glucose monitor was donated to the club and a demonstration was given to show the senior citizens how to safely use the devices.

Do you have more information pertaining to this story? Feel free to let us know by commenting on our facebook page or you can contact our newsroom on 031 903 2341 and speak to a journalist.

DID YOU KNOW? Click on the words highlighted in red to read more on this and related topics. To receive news links via WhatsApp, send an invite to 061 876 3179 The Southlands Sun is also on Facebook, Twitter, Instagram and Pinterest why not join us there?

(Comments posted on this issue may be used for publication in the Sun)

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Nursing students enlighten Wentworth seniors – Southlands Sun

Health and Safety Excellence: Winner – Construction News

Posted: March 23, 2017 at 5:42 am

Winner: AR Demolition

AR Demolition wowed the judges with its commitment to improving health and safety standards both within and outside of the company.

Led by managing director Richard Dolman, AR aims to integrate health and safety into all aspects of its business under their company slogan Safe for All, improving the safety of employees and raising the standard of plant and equipment.

The judges said ARs passion and enthusiasm is infectious and the group is constantly looking for new ways to innovate and engage with its workforce.

AR demonstrated a commitment to improving health and safety procedures and is planning to roll out further initiatives. Among these, new incident reporting guides will be displayed on site noticeboards, granting easy access to information on what to do in the event of an incident.

AR made its two biggest investments to date in health and safety during 2015/16, appointing Michael Henderson as head of H&S and creating a plant apprenticeship scheme covering extensive health and safety training.

Inward investment is a key focus for AR, with more than 360,000 spent on training and more than 2minvested in state-of-the-art plant and equipment.

AR Demolition is constantly looking for new ways to innovate and engage with its workforce

Judges comment

The judges were impressed by ARs quick response and eagerness to learn from potential hazardous events, such as an incident on site while AR were carrying out the demolition of a Hanson quarry site.

The incident saw a fire extinguisher that was hidden among waste on site struck inadvertently hit while demolition works were being carried out. The fire extinguisher exploded and travelled 150 m across site, nearly hitting the nearby quarry offices.Although no-one was hurt, an investigation was launched and a panel set up to learn from the incident.

AR has made changes to site procedures and introduced measures to avoid a similar situation arising.

On site, every worker has the companys health and safety ethosSafe for All printed on their hard hat. A personal message for returning back safely to families on a night time is written underneath, making each hat unique to each worker.

As part of the firms health and safety training, AR has also signed up to Proud2b safe, designed to encourage employees to speak up when in an unsafe situation.

With employee welfare in mind, free Bupa healthcare is offered to employees and a healthy eating programme has been rolled out to encourage workers to adopt a balanced diet.

In addition, outside of AR, Mr Dolman has set up the Demolition Safety Association forum, an online platform where contractors can share their health and safety lessons learnt and establish best practice for the whole of the industry.

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Health and Safety Excellence: Winner – Construction News

TV Is Going on a Diet – Vanity Fair

Posted: March 23, 2017 at 5:42 am

Its Wednesday, and my butt wont fit in any skinny bundles.

Hello from Los Angeles, where were scrutinizing our cable bills, waiting for Jim Gianopuloss car to drive through the Paramount gates, and handing out barf bags at the Nuart.

Sign up to receive Rebecca Keegans HWD Daily, Hollywoods new must-read, in your inbox.

Every month I pay a DirecTV bill roughly equivalent to the G.D.P. of Samoa for the handful of channels I watch most oftenHBO, TCM, FX, Bravo, and HGTV. My husband also watches a lot of sports and cable news, so we also pay for a bunch of channels where guys in fitted suits yell at each other. Along the way come freeloaders we dont ever watchsorry, Golf Channel. But that might change soon. Both Variety and The Wall Street Journal published in-depth, data-driven reports this week about how these kinds of giant cable packages are going on a diet, as media companies shut down the niche networks with smaller audiences to trim costs, and cable companies try to hold onto consumers deserting them for cheaper streaming services. Journal reporters Shalini Ramachandran and Keach Hagey analyzed the financial and viewership information for more than 100 TV networks, and found within some downright bargainsthe Hallmark Channel, for instance, is super-cheap for cable operators to carry considering the giant audience it brings in for its feel-good original movies. MTV Classic, meanwhile, is priced well above retail.

Matthew Broderick in The Cable Guy, 1996.

From Columbia/Everett Collection.

In a slightly more wonkish Variety cover story on the same phenomenon, Cynthia Littleton and Daniel Holloway quote Turner Broadcasting distribution president Coleman Breland on the effect niche channels have on the marketplace. So many of these networks do less than 100,000 viewers in total-day average; there just arent enough eyeballs to support them, Breland said. But theyre taking money out of the ecosystem. The Variety piece also has an exhaustive, color-coded chart that lays out all five of the slimmed-down cable options currently available. Alas, none contains the precise collection of shows I watch, so Ill just keep shaking my fist at the sky every month when my bill comes.

Complaining about your cable/satellite bill is, of course, a long-standing consumer practice. (If youre wondering what a cable bill is, its the thing your parents pay so you can have their HBOGo password.) Which is why I found this one little statistic in a Morning Consult study out this morning on the future of TV so interesting: 80 percent of Americans have a favorable view of Netflix, the biggest name in streaming, vs. 43 percent who have a favorable view of Xfinity, the biggest name in cable/satellite. Buffer that news.

The Motion Picture Association of America released its 2016 Theatrical Market Statistics report today, and there are some interesting nuggets in here. Overall, global box office grew 1 percent to $38.6 billion, while the market in the U.S. and Canada rose 2 percent to $11.4 billion. The average cinema ticket price in the U.S. increased by 22 cents to $8.65 in 2016, and moviegoing in the U.S. essentially stayed steady, with 1.32 billion tickets sold. Still, the M.P.A.A. wants us to know, Movie theaters continue to draw more people than all theme parks and major U.S. sports combined.

One thing that stands out is that per capita attendance is up among non-white audiences. The group the M.P.A.A. classifies as Asians/Other Ethnicities reported the highest annual attendance per capita, going to the cinema an average of 6.1 times in the year. And the movie that drew the most ethnically diverse audience, the M.P.A.A. says, was Disneys live action Jungle Book remake, a big-screen spectacle that starred an Indian-American newcomer (Neel Sethi) and an international cast of voice actors including Idris Elba, Bill Murray, Lupita Nyongo, Scarlett Johansson, and Ben Kingsley. Two other Disney movies, Finding Dory and Captain America: Civil War, were next in line. I can tell you categorically that there is an effort to provide more diversity and inclusion in the creation of content, M.P.A.A. chief Chris Dodd said on a conference call about the data. Theres no question in my mind the message has been received [by the studios].

After a two-week courtship, Paramount Pictures and former Fox chairman Jim Gianopulos appear close to making their match official. The negotiations for the man the town knows as Jim G to take the top Paramount job have played out in the trades with increasing breathlessness. Will he or wont he?! Gianopuloss insistence on autonomy in greenlighting has been a sticking point for Via, according to multiple outlets. The Hollywood Reporters Kim Masters and Gregg Kilday quote multiple sources saying the parties are closer together than ever now, writing, Viacom is now offering Gianopulos greenlight authority for films with budgets up to about $100 million or perhaps more, ensuring that he can operate without a greenlight committee except for the most expensive movies.

VF.coms Joanna Robinson e-mails:

Even smaller-scale dramas are getting in on the Game of Thrones and Walking Deadesque secret-keeping. Until she cropped up unexpectedly in Tuesday nights episode of FXs The Americans, the fate of Alison Wrights much-abused secretary Martha Hanson was up in the air. In an interview, Wright told us that, like Thrones star Kit Harington and The Walking Deads Steven Yeun before her, shes been endlessly hounded with questions since the day Martha disappeared last season. Martha isnt a typical hero like Jon Snow or Glenn Rhee, but Wright explains the allure of her low-level F.B.I. employee: Shes what all of us would most likely be in this scenario. Wed like to think that wed be the Jenningsthat wed be badasses. But the likelihood is that wed be the Martha. This is a huge week for Wright, who also makes her Broadway debut in Sweat and steals the show on this Sundays Feud. In other words, never count a Martha out.

VF.coms Yohana Desta e-mails:

Raw, French director Julia Ducournaus bloody drama, is making quite a name for itself. The gory cannibal film, about a girl whose palate shifts to something more carnivorous (a.k.a. human flesh), made headlines when it was reported some filmgoers at the Toronto International Film Festival gagged and passed out during screening due to the movies graphic content. Paramedics had to be called intwice. But never fear, the Nuart Theatre in Los Angeles has come up with a fun way to ease queasy viewers: handing out custom-made barf bags, of course. Pamela McClintock of The Hollywood Reporter writes that a staff member at the Nuart thought it would be fun to make barf bags out of paper lunch bags, and pass them out right before a screening. Just in case. Imagine the pure horror of someone who decided to blindly go into a Raw screening, only to later be approached by an usher wielding a barf bag and going, Hereyou might need this.

Thats the news for this cloudy Wednesday in L.A. What are you seeing out there? Send tips, comments, and the name of a channel I should be watching to Follow me on Twitter @thatrebecca.

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TV Is Going on a Diet – Vanity Fair

Woman with Endometriosis Says She No Longer Needs a Hysterectomy After Changing Her Diet –

Posted: March 23, 2017 at 5:42 am

Jessica Murnane suffers from stage four endometriosis, and was told at the age of 33 that she would need to undergo a hysterectomy.

As a last-ditch effort to save my uterus, I decided to try a whole-foods plant-based diet, Murnane writes in Tuesdays Lenny Letter newsletter. Aside from the fact that candy, cheese and fun were not on the approved list of foods, I think a lot of my resistance came from just being plain tired of trying.

Over the years, I had tried everything to feel better, she continues. I went through multiple surgeries, tried yoga, experimented with legal drugs and not-so-legal ones, and even went to therapy because of my depression caused by my pain. Nothing worked.

Naturally, Murnane was skeptical that cutting out junk food and focusing on a plant-based diet would actually make a difference but she says for her, it did.

To my surprise (Im still surprised), it actually worked, she writes. After weeks, my symptoms and pain started to fade. And after a couple of months, I felt better than I ever had. I never got the surgery.Six years later, Icant imagine eating any other way. Good food changed my life.

Gynecological surgeon Ceana Nezhat,MD, FACOG, FACS, fellowship director of the Atlanta Center for Minimally Invasive Surgery and Reproductive Medicine,says that improved diet can alleviate endometriosis symptoms for some women.

Changing yourlifestyle and certain eating habits has a significant, positive effect on severeendometriosis, he tells PEOPLE. Apatient of mine had a similar situation and was offered a hysterectomy. She came to me, and not only did she not have surgery,[but changing her diet]helped her conceive as well.

Cate Shanahan, MD, a Connecticut-based board certified family physician and author of Deep Nutrition, explains that there is indeed a link between diet and endometriosis symptoms.

There is a relationship between diet and pretty much all chronic conditions and certainly hormonal issues, Shanahan tells PEOPLE. The link in all of this is the fact that omega-6 fats, which come from soy oil and canola oil and are also found in animal feed, are pro-inflammatory.

She explains that by eliminating meat and processed foods, you are cutting back on omega-6 fats, which can help with endometriosis symptoms.

There is definitely a direct reason why you would expect someone to be able to improve their endometriosis if they improve theirdiet, she says. One of my patients who suffers from endometriosis got better with diet change, so I have seen it happen.

RELATED VIDEO:Halsey Opens Up About Endometriosis Battle

Ken Sinervo, MD, MSc, FRCSC, ACGE, medical director of Atlantas Center for Endometriosis Care, says that while changing a diet can alleviate symptoms of endometriosis, it will not eliminate it.

The disease is not going to go away with diet alone, he tells PEOPLE. The most effective way of treating endometriosis is with excision or cutting out the disease. That being said, we know that diet can affect many of the symptoms of endometriosis. There are a lot phytoestrogens in certain types of food, especially foods that have soy as their basis, which can result in inflammation. Sugars, carbohydrates and processed meats can also increase inflammation and make symptoms worse.

Sinervo says that Murnanes situation is the exception rather than the rule.

There is a very strict endometriosis diet which eliminates most meat and is largely plant-based, but the diet is extremely limited, he says. I had one patient who did it for 10 years, and it did seem to help to her symptoms, but eventually her symptoms became worse again and she did need surgery.

Rebecca Brightman, MD, FACOG, a board certified OBGYN in private practice in New York City and educationalpartner with the ME in EndoMEtriosis campaign, which encourages women to get educated about the disease, says its imperative for women to seek professional medical advice before trying to self-treat their endometriosis with diet.

Everybodys different, and no one really knows why some people have endometriosis and other people dont, Brightman tells PEOPLE. There is some thought that eating natural foods and clean foods may actually help people feel better. There is also some data that suggests that people that avoid alcohol and caffeine may improve their symptoms. However, it depends on the severity of the symptoms. The care has to be individualized.

People need to talk to their health care providers, she continues. Traditional treatment is medical therapy, surgical treatment or a combination of the two.It would be really unfortunate for someone who can benefit from medical treatment to self-treat.

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Woman with Endometriosis Says She No Longer Needs a Hysterectomy After Changing Her Diet –

6 ways to make a fasting diet work for you –

Posted: March 23, 2017 at 5:42 am




A fasting diet doesnt mean you feel like you’re starving.

Numerous studies have shown fasting impacts the reduction of chronic disease risk, longevity and weight loss. Most diets are all about giving up what you love and feeling deprived; whereas fasting diets may actually make those cravings go away. Here are five ways to get started.

This essentially means front-loading all of your calories to avoid consumption after a cut-off time, like 5 p.m. Many of my patients fast while they sleep, or skip dinner all together, allowing at least 12-14 hours between their last meal of the day and their first meal the following day.

Choose your plan based on your goals. Fasting is not a one-size-fits-all approach, and success often means trying different models.

RELATED: Intermittent fasting: Is restrictive eating right for you?

You’ll have two “on days, where you’ll consume 500-600 calories, split between breakfast and dinner. The other five days of the week are your off days, where you’ll follow a healthy diet without calorie restriction. This intermittent fasting plan may help to reduce hunger and cravings and may also have beneficial impacts on insulin and C-reactive protein.

Studies show a monthly, periodic approach to fasting can help to increase longevity and reduce your risk for cancer, diabetes and heart disease.

For five consecutive days each month, consume about 35 to 50 percent of your normal calorie intake, divided between 10 percent protein, 40 percent carbohydrate and 50 percent fat. For example, if your normal intake is 1,800 calories, youll bring it down to 700 calories, and focus on lean proteins, healthy fats and high-fiber carbohydrates.

RELATED: Should you really be fasting? 3 diet myths get busted

While on any of the plans listed above, try to choose carbohydrates that are higher in protein and fiber they’ll help you stay fuller, longer. Here are a few changes to make:

Dehydration is often misinterpreted as hunger. Fill yourself up by choosing calorie-free herbal tea, decaffeinated coffee and sparkling or plain water. Avoid artificially sweetened beverages, which will only increase sugar cravings and appetite.

If youre attempting a fasting diet, lack of sleep is a recipe for disaster because it negatively alters your hunger and satiety hormones. Finally, as with any new diet, have a discussion with your doctor beforehand.

Kristin Kirkpatrick, MS, R.D., is the manager of wellness nutrition services at the Cleveland Clinic Wellness Institute in Cleveland, Ohio, and the author of “Skinny Liver.” Follow her on Twitter @KristinKirkpat. For more diet and fitness advice, sign up for our One Small Thing newsletter.

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Force India’s overweight car prompts "extreme diet" for Perez –, Edition: Global

Posted: March 23, 2017 at 5:42 am

The Mexican had bulked up over the winter to better cope with the more physical nature of 2017s cars, but has been asked by his Force India team to trim off some weight because its new challenger was too heavy in testing.

I have tried so hard to lose weight in the last couple of weeks since Barcelona, said Perez, who has already lost more than two kilos since testing finished.

Obviously I increased my weight from last year purely by training harder, putting on more muscle, but I was on an extreme diet all last week and still now until Saturday [I will do the same].

I am all the time very hungry. As much weight as I can lose, the better it will be for us.

Perez said the issue of car weight had come up at Barcelona, but the team would only find out properly in Australia just how much it needed to lose.

We havent weighed the car actually, because in testing you have a lot of sensors and things on the car, he said.

Right now, considering that I lose two kilos or three since Barcelona, then probably we might be quite close.

Perez was confident, however, that the weight issue would not affect Force India for long, as fixes would be in place by the Bahrain Grand Prix at the latest.

I think the weight, sooner or later we will be on it, he said. If not this weekend, then latest by Bahrain, so I dont think that is a big issue.

Perez believes that Force India has the platform to challenge strongly again in 2017, but says it will not be starting the season in the perfect position.

The objective is still to finish third, to move up, he said. What we have seen in winter testing is that we are not at the level that we would like to be to start the season.

But I think this year especially this year the upgrades we are going to have, not only us but the rest of the teams, are huge. So I am still very optimistic.

It is not important where you start, it is where you finish. The season is very long and I am still very optimistic and very confident that the team will do a great job this year.

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Force India’s overweight car prompts "extreme diet" for Perez –, Edition: Global

The vegan diet meatless masterpieces | Lifestyles | – Bloomington Pantagraph

Posted: March 23, 2017 at 5:42 am

Some people become vegetarians because they love animals. Some, as comedian A. Whitney Brown put it, because they hate plants.

But vegans are committed. Not only do they not eat food that harms or kills animals, some don’t even want food that inconveniences animals.

Like honey. Hardcore vegans will not eat honey because, as Noah Lewis of puts it, “the simple fact is that the bees are enslaved.” Similarly, some vegans will not eat sugar because, while it comes entirely from a plant, some sugar is whitened by using bone char, which comes from animals.

Although the vegan diet lacks in meat, dairy and egg products or because of it the diet can be better for you than that which the standard American eats. In 2009, the American Dietetic Association took the position that vegetarian and vegan diets reduce the risk of heart disease, cancer and diabetes, and lead to lower cholesterol and blood pressure.

It can be healthy, but there are some things to watch out for when on a vegan diet: You have to make sure to get enough protein and vitamin B-12 and calcium, iodine, vitamin D, iron, zinc and n-3 fatty acids.

Fortunately, a well-balanced vegan diet provides all of these essential nutrients, though you may want to take vitamin B-12 supplements, just in case.

Still, cooking a well-balanced vegan diet can be difficult, at least if you want to stick to what most Americans think of as normal ingredients. Many vegan recipes attempt to re-create meatless versions of familiar meat-based dishes, and to do so they rely on such potentially off-putting ingredients as vegan chicken, egg replacers and nondairy cheese.

Other recipes use soy products such as tofu and tempeh for their protein, and it is one of these that I tried first in cooking a vegan diet for a day.

Mee Goreng, which is a type of stir-fried noodles, is popular street fare in the Philippines. When I have had it before, it always had meat in it, usually chicken or shrimp or both. But then I came upon a vegan recipe for it using tofu, and tofu fans are sure to be instantly hooked.

If they like spicy food, that is. As with a lot of street food, Mee Goreng usually packs a kick. If you want it milder, simply trim down or eliminate the amount you use of sambal oelek, the all-purpose Indonesian and Malaysian ground chili paste.

Also as is the case with much street food, Mee Goreng tends to be a little oily. The recipe calls for 5 tablespoons of oil for four to six servings; I got by with four tablespoons, but that is still a quarter cup of oil.

Do you need it? Yes. The oil brings the dish together, from the spicy sambal to the faintly bitter bok choy to the sweet sauce made from equal parts of soy sauce, brown sugar and molasses.

The tofu, which has the amazing ability to soak up all the flavors in which it is cooked, serves as a protein-rich punctuation to the meal.

1 pound fresh Chinese noodles yellow wheat or “stir fried” or 12 ounces dried spaghetti or linguine

cup packed dark brown sugar

4 large shallots; 2 minced and 2 sliced thin

2 teaspoons sambal oelek, see note

14 ounces extra-firm tofu, cut into 1-inch cubes

5 tablespoons vegetable oil, divided

1 pound bok choy, stalks and greens separated and sliced -inch thick

4 scallions, sliced thin on bias

Note: Sambal oelek can be found in the international aisle of grocery stores.

1. Bring 4 quarts water to boil in a large pot. Add noodles and cook, stirring often, until tender. Drain noodles and set aside.

2. Whisk sugar, molasses and soy sauce together in bowl. In a separate bowl, combine minced shallots, garlic and sambal oelek.

3. Spread tofu on a paper towel-lined baking sheet and let drain for 20 minutes. Gently pat tofu dry with paper towels, season with salt and pepper, then toss with cornstarch in bowl. Transfer coated tofu to a strainer and shake gently over bowl to remove excess cornstarch. Heat 3 tablespoons oil in 12-inch nonstick skillet over medium-high heat until just smoking. Add tofu and cook, turning as needed, until crisp and browned on all sides, 8 to 10 minutes; transfer to bowl.

4. Add 1 tablespoon oil to now-empty skillet and heat until shimmering. Add sliced shallots and cook until golden, about 5 minutes; transfer to paper towel-lined plate.

5. If necessary, add remaining 1 tablespoon oil to now-empty skillet and heat until shimmering. Add bok choy stalks and cook until crisp-tender, about 3 minutes. Clear center of skillet, add garlic mixture and cook, mashing mixture into skillet until fragrant, about 30 seconds. Stir into vegetables.

6. Stir in noodles, tofu, bok choy leaves and scallions. Whisk sauce to recombine, add to skillet and cook, stirring constantly, until sauce is thickened, 1 to 2 minutes. Sprinkle fried shallots on top. Serve with lime wedges.

Per serving (based on 6): 665 calories; 26 g fat; 11 g saturated fat; no cholesterol; 18 g protein; 91 g carbohydrate; 29 g sugar; 6 g fiber; 1,624 mg sodium; 264 mg calcium

Recipe from “The Complete Vegetarian Cookbook,” by America’s Test Kitchen

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The vegan diet meatless masterpieces | Lifestyles | – Bloomington Pantagraph

Kick your old diet to the curb and try NutriMost –

Posted: March 23, 2017 at 5:42 am

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RICHMOND, Va. – If you have struggled all your life trying to rid of those unwanted pounds, maybe its time to change up your plan. Dr. Jim Holland was back in the Virginia This Morning studio to explain how the weight loss plan NutriMost is helping to transform lives. Nutrimost Richmond is located on Patterson Avenue. For more information you can call 804-798-1110 or visit


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Many US women start pregnancy with poor diets – Fox News

Posted: March 23, 2017 at 5:42 am

Most women have poor diets around the time of conception that may increase the risk of pregnancy complications like excessive weight gain, high blood pressure, impaired fetal growth and preterm deliveries, a U.S. study suggests.

During the three months around conception, the study found that women got roughly one-third of their energy from so-called empty calories like alcohol and foods loaded with sugars and fats. Their top sources of energy were soda, pasta, cookies, cake, bread, beer, wine and spirits.

“In particular, the fact that soda was the primary source of calories was concerning,” said lead study author Lisa Bodnar, a public health researcher at the University of Pittsburgh.

“Soda provides essentially no nutrition,” Bodnar said by email. “But it is something that can be replaced with water or other non-caloric beverages to eliminate those extra calories that may be contributing to obesity.”

For the study, researchers examined data from dietary questionnaires completed by 7,511 women when they were 6 to 14 weeks pregnant. Participants were asked to recall what they ate during the three months around conception, then researchers scored women’s diets with up to 100 points for following every aspect of healthy diet guidelines.

Overall, the average score was just 63 points, researchers report in the Journal of the Academy of Nutrition and Dietetics.

However, more white women got close to achieving an ideal diet than the Hispanic or black women in the study. About one quarter of white women scored in the top-fifth, with scores typically around 79, while only 14 percent of Hispanic women and 4.6 percent of black women were in this healthiest-diet category.

Among all the women, higher education levels tended to go along with higher-quality diets.

It’s possible the racial and ethnic differences in diet quality may help explain differences in pregnancy and birth outcomes for women of color, who have higher rates of complications like preterm birth and poor fetal growth than white women, Bodnar said.

One limitation of the study is that it relied on women to accurately recall and report on what they ate right before pregnancy, the authors note. The study also isn’t a controlled experiment designed to prove that eating or avoiding certain things might influence the risk of specific pregnancy complications.

It’s also possible that the women were reporting eating habits during rather than before pregnancy or describing healthier diets than they really had because they were already pregnant when they completed the surveys, said Dr. Emily Oken, a public health and nutrition researcher at Harvard University in Boston who wasn’t involved in the study.

Women planning a pregnancy should ensure they are consuming a healthy diet at least three months before they conceive and try to maintain this diet throughout pregnancy. This includes avoiding soda and sugary drinks as well as eating a diet rich in fruits, vegetables, whole grains, lean protein and low-fat dairy, Bodnar said.

One place women can go for guidance is the U.S. Department of Agriculture’s MyPlate Daily Checklist, she added (

Nutrition is important, but it is just one aspect of health women should try to focus on before getting pregnant, Oken said by email.

“It is critically important that women enter pregnancy with healthy levels of characteristics that are related to diet and nutrition – adequate nutrient intake, healthy weight, normal blood pressure, and normal blood sugar,” Oken said. “These factors are important for long-term maternal health, as well as child health, and the very early pregnancy period is especially critical.”

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Many US women start pregnancy with poor diets – Fox News

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