Category Archives: Diet And Food

Research finds that eating grapes regularly leads to unique gene expression patterns, reduces fatty liver, and extends the lifespan of mice consuming a high-fat western-style diet.

In comprehensive studies published recently in the journal Foods, it was reported that the long-term addition of grapes to the diet of mice leads to unique gene expression patterns, reduces fatty liver, and extends the lifespan of animals consuming a high-fat western style diet. The research team was led by Dr. John Pezzuto of Western New England University.

Pezzuto, who is an author of over 600 papers in the scientific literature, said he was especially amazed by these results. We have all heard the saying you are what you eat which is obviously true since we all start out as a fetus and end up being an adult by eating food. But these studies add an entirely new dimension to that old saying. Not only is food converted to our body parts, but as shown by our work with dietary grapes, it actually changes our genetic expression. That is truly remarkable.

What is the effect of this alteration of gene expression? As shown in this paper, fatty liver is prevented or delayed. Fatty liver is a condition that affects around 25% of the worlds population and can eventually lead to untoward effects, including liver cancer. The genes responsible for the development of fatty liver were altered in a beneficial way by consuming grapes. In ancillary work, not only is the expression of genes altered, but metabolism is also changed by dietary grapes. This study was recently published by a collaborative team led by Dr. Jeffrey Idle in the journal Food & Function.

Studies of grapes add an entirely new dimension to the saying you are what you eat.

In addition to genes related to fatty liver, the work found that the grape-supplemented diets increased levels of antioxidant genes. According to Pezzuto, Many people think about taking dietary supplements that boast high antioxidant activity. In actual fact, though, you cannot consume enough of an antioxidant to make a big difference. But if you change the level of antioxidant gene expression, as we observed with grapes added to the diet, the result is a catalytic response that can make a real difference.

Another remarkable effect demonstrated in this research was the ability of grapes to extend the lifespan of mice given a high-fat western pattern diet. The high-fat western pattern diet is known to be associated with adverse conditions such as obesity, cardiovascular diseases, diabetes, autoimmune diseases, cancer, and Alzheimers disease. Adding grapes to the diet, which did not affect the rate of consumption or body weight, delayed natural death. Although translating years of lifespan from a mouse to a human is not an exact science, Pezzuto notes that his best estimate is the change observed in the study would correspond to an additional 4-5 years in the life of a human.

Precisely how all of this relates to humans remains to be seen, but it is clear that adding grapes to the diet changes gene expression in more than just the liver. In studies recently published in the journal Antioxidants by Pezzuto and his team of researchers, it was found that grape consumption alters gene expression in the brain. At the same time, grape consumption had positive effects on behavior and cognition that were impaired by a high-fat diet, suggesting that the alteration of gene expression was what produced this beneficial response. More studies are needed, but it is notable that a team led by Silverman at the University of California, Los Angeles (UCLA) reported that the daily administration of grapes had a protective effect on brain metabolism. This new research indicates that this is due to alteration of gene expression.

References:

Consumption of Grapes Modulates Gene Expression, Reduces Non-Alcoholic Fatty Liver Disease, and Extends Longevity in Female C57BL/6J Mice Provided with a High-Fat Western-Pattern Diet by Asim Dave, Eun-Jung Park, Avinash Kumar, Falguni Parande, Diren Beyolu, Jeffrey R. Idle and John M. Pezzuto, 5 July 2022, Foods.DOI: 10.3390/foods11131984

Addition of grapes to both a standard and a high-fat Western pattern diet modifies hepatic and urinary metabolite profiles in the mouse by Diren Beyolu, Eun-Jung Park, Adolfo Quiones-Lombraa, Asim Dave, Falguni Parande, John M. Pezzuto and Jeffrey R. Idle, 20 July 2022, Food & Function.DOI: 10.1039/D2FO00961G

Effect of Dietary Grapes on Female C57BL6/J Mice Consuming a High-Fat Diet: Behavioral and Genetic Changes by Falguni Parande, Asim Dave, Eun-Jung Park, Christopher McAllister and John M. Pezzuto, 18 February 2022, Antioxidants.DOI: 10.3390/antiox11020414

The grapes used in these studies were provided by the California Table Grape Commission, who partially supported the work as well. Kathleen Nave, president of the commission, noted that the grape growers of California are proud to have supported grape research at over 70 institutions throughout the US and the world for over 20 years. She stated that Grape growers in California have had the privilege of supporting scores of projects over the years. Some studies have shown positive effects on health, and others have not been as promising. The results reported by John Pezzuto and his team are exciting and rewarding on many levels. The potential for improvements in human health is significant as is the strength of the data which logically supports the need for follow-up work in human clinical trials. All of this is rewarding to the growers who have funded research year after year with the sole objective of following the science and learning what we could from high caliber peer-reviewed research. Studies like the ones reported here are not only rewarding to grape growers and of interest to the scientific community, but are of value to everyone who wants to optimize their health and understands that what we eat matters. We cant ask for more than that.

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Research Shows Remarkable Impacts of Grape Consumption on Health and Lifespans - SciTechDaily

HelloFresh launches special diet Green Chef brand in the Netherlands where 35% of consumers follow a nutrition rule

Meal kit provider HelloFreshhas launched its special diet Green Chef brand in the Netherlands after spotting strong interest in special diets among consumers in the country.

The Berlin-based business operates in the UK, US, Germany, the Netherlands, Belgium, Luxembourg, Australia, Austria, Switzerland, Canada, New Zealand, Sweden, Franceand Denmark. Its weekly meal kits come with pre-packaged fresh ingredients and cooking instructions and take typically 30 minutes to prepare.

Green Chef, which plans meals to fit around customers healthy eating goals, was founded in the US and later acquired by HelloFresh in early 2018. It has since been scaled up.

Following Green Chef's success in the US, and a successfulexpansion to the United Kingdomin 2021, the company is now introducing the brand for health-conscious customers to the Netherlands.

Green Chefs value proposition provides the perfect opportunity to target distinct customer segments, said HelloFresh. For this purpose HelloFresh has tailored the brand and product proposition to a health-savvy Dutch consumer. Green Chef will offer a variety of plans to cater to different lifestyles and dietary preferences, such as vegan, vegetarian, pescatarian, flexitarian, lower carb and keto. All of Green Chef's recipes are created by a team of certified dieticians with a big focus on flavour, quality ingredients and variety to create inspiration for every dish. Their work will offer health conscious consumers greater convenience, and peace of mind while following their preferred diet.

Green Chef Netherlands offers six popular diets: keto, vegan, vegetarian, lower carb, flexitarian and pescatarian.

Having been active in the Netherlands for more than ten years, HelloFresh said it wasdetermined that it was missing out on a very attractive customer segment which cares deeply about their food and dietary choices and frequently cooks at home. Sticking to healthy eating goals can be seen as restrictive and even confusing, leaving people feeling overwhelmed and despondent, it said. Researching recipes, shopping, and reading labels to find the ideal ingredients takes a lot of time. That is why people either dont even try or quit, while trying to achieve their health goals. Green Chef is the perfect solution for these customers and the 35% of Dutch consumers who follow at least one nutrition rule in their daily life.

HelloFresh added this latest launch is consistent with its growth strategy. It announced: It will help cement the companys market dominance in the Dutch meal kit sector through appealing to an even wider pool of prospective customers and to reach those in the Netherlands who are currently not catered for through HelloFreshs current offering. It will also help HelloFresh to reach its ambition to scale its business significantly over the next few years.

A spokesperson added:We are very excited to bring Green Chef to the Netherlands following the brands success in the US and the UK. As a business, we remain in a period of high-growth, and it is essential that we are continually diversifying our offer to bring new and exciting choices to both our existing customer base and those who are yet to experience what meal kits have to offer.

To date, the health and diet conscious segment of the market, such as those following keto, lower carb or vegan diets, have been underserved by the food and drink industry. Thats why we are especially pleased to be launching Green Chef in the Netherlands, and which we are sure will bring greater convenience, peace of mind, and variety to these customers.

The move is also part of HelloFreshs plan to become world-leading food solutions group.

Its second-quarter results released last week revealed that while earnings dropped as expected in the inflation-mired period, the company's active customer base increased by 4.1% year-on-year to eight million in the second quarter, while the average order value increased by 11% year-on-year on a constant currency basis. "Our product offering continues to come at an attractive and competitive pricing and brings additional benefits to our customers, such as having fresh food delivered to their homes, reducing food waste and taking away the hassle of having to think about what to shop and cook, said HelloFresh CEO Dominik Richter.

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'Keto and lower carb diets have been underserved by the food and drink industry': HelloFresh launches special diet brand in the Netherlands where '35%...

Prostate canceris one of the most common types of cancer for men and according to the American Cancer Society, "About 268,490 new cases of prostate cancer and 34,500 deaths from prostate cancer," are estimated for this year. While nobody wants a cancer diagnosis, the good news is prostate cancer is very treatable, especially when caught early and there are ways to help lower the risk. Eat This, Not That! Health spoke with experts who share how to help prevent prostate cancer and signs to look out for. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

The American Cancer Society states, "About 1 man in 8 will be diagnosed with prostate cancer during his lifetime. Prostate cancer is more likely to develop in older men and in non-Hispanic Black men. About 6 cases in 10 are diagnosed in men who are 65 or older, and it is rare in men under 40. The average age of men at diagnosis is about 66."

According to the Mayo Clinic, "Prostate cancer may cause no signs or symptoms in its early stages. Prostate cancer that's more advanced may cause signs and symptoms such as:

Dr. Jonathan Stegall, MD, Integrative Oncologist, Medical Director for The Center for Advanced Medicine and bestselling author of Cancer Secrets gives us the following tips:6254a4d1642c605c54bf1cab17d50f1e

-Control your weight. Being obese increases the risk of aggressive prostate cancer.

-Eat a healthy diet, consisting of plenty of fruits and vegetables, Of note, healthy omega-3s found in nuts, seeds, and fish have been shown to play a role in preventing prostate cancer.

-Reduce oxidative stress, a hallmark of aging. One theory is that the increased incidence of prostate cancer we see with aging is a result of oxidative stress on cells. This can be thought of as increased irritation on cells, and can result from a wide variety of exposures including processed foods, sugary drinks, and occupational/environmental exposures."

Dr. Stegall says, "Prostate cancer detected early, when it is still confined to the prostate, is easily treated with excellent outcomes. Thus, routine screening is imperative. I believe men should start having a prostate-specific antigen (PSA) level checked yearly starting by age 40. It is important to keep in mind that PSA can increase due to non-cancerous reasons as well, but PSA provides a good starting point and is easily measured on routine blood work."

Adam Ramin, MD, urologic surgeon and medical director of Urology Cancer Specialists in Los Angeles tells us, "In general, what we eat affects every part of our bodies, and the prostate is no exception. Numerous studies indicate that there are some foods, consumed frequently, that can be detrimental to or may increase a man's prostate cancer risk. Some of these foods include red meat, alcohol, dairy products, and foods that have a high amount of saturated fats.

Red meat, specifically hot dogs, beef, pork, and sausage contains a chemical compound known as heterocyclic amines (HCAs). These chemicals develop during the red meat cooking process. Researchers suggest that it is these HCAs that are responsible for an increased risk of prostate cancer. Though these types of meat are often a primary source of protein, which is a necessary fuel for the body, there are alternatives. Consider fish, white meats like turkey, chicken, and other poultry, as well as non-meat sources like tofu and beans. Although many of today's dairy products are the go-to source of calcium for lots of people, large amounts of dairy should not be consumed regularly. The reason is that many dairy products have very high-fat content which studies have shown to be associated with the progression of prostate cancer cells and lethality from the disease. A good goal is to keep daily intake of whole milk products, fatty cheeses, yogurt, butter, and ice cream to a minimum and eat them in small portions. As an alternative, switch to non-dairy products like soy, oat or almond milk, fat-free yogurts, and low-fat ice creams. There are a variety of non-dairy options at most grocery chains today.

Now that we've outlined which foods may increase the risk of prostate cancer, let's explore those that may reduce the risk. By incorporating more fruits and vegetables into our diets, the risk of developing prostate cancer may be significantly reduced. And there are certain foods to consume that may accomplish this better than others. These include tomatoes, various berries, nuts, coffee (in moderation), and carrots. But truthfully, diets that are rich in whole foods (foods that have not been overly processed or altered beyond their natural state with manufactured ingredients or preservatives), like fruits, vegetables, and whole grains, may help to slow the progression or even possibly prevent prostate and other types of cancer.

Proper nutrition can also help ward off the recurrence of disease while boosting the immune system. The key is knowing the right food ratios to consume, which foods to avoid, and which are suitable in moderation. Following a heart-healthy diet is one of the best ways to prevent a variety of health issues, including cancer. If you're looking at this from a meal-by-meal perspective, it means that any given plate of food is going to contain mostly veggies and fruits, and a small helping of lean protein (avoiding red meat when possible). Dessert should be an on-occasion treat (preferably not daily) and tend toward a less sugary and fatty option, like sugar-free almond yogurt topped with fruit and a small drizzle of honey. As beneficial as a healthy diet is, it cannot replace routine health checkups or screenings for prostate cancer. If you've been putting off that annual physical, make the appointment. You'll be glad you did."

Heather Newgen

Excerpt from:
Sure Signs You Have Prostate Cancer, Say Physicians Eat This Not That - Eat This, Not That

Arugula has in it Vitamin A, C and folic acid along with antioxidants and carotenoids, all of which are healthy for the skin and can also aid in weight loss. It also provides the body with essential nutrients such as potassium, calcium, and magnesium which help to keep the body healthy.

Photo : iStock

New Delhi: Fruits and vegetables are an extremely important part of our diets as they provide the body with the required amount of nutrients such as vitamins, minerals and antioxidants. These nutrients help to keep the body healthy. Certain vegetables are good for certain parts of the body like carrots are known to be good for the eyes. Similarly, there are vegetables that work to help you lose your belly.

Green vegetables are known to be great sources of essential vitamins and minerals and they also help to keep certain diseases at bay. Consuming these vegetables can help you lose some belly fat and not just that, it can also help you slow ageing. Here, take a look at the leafy green vegetables that can help you slow down ageing and also shed some belly fat.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Trying to lose belly fat? Add THESE vegetables to your diet that can also slow ageing - Times Now

Musical artist Billie Eilish, together with her mother Maggie Baird, have been working hard to inspire fans to engage in environmentally friendly practices such as plant-based eating, and their efforts will be recognized during the 32nd annual Environmental Media Association (EMA) Awards. Eilish and Baird were chosen as honorees for their combined work to mitigate the climate crisis.

Im thrilled to accept the EMA Missions in Music Award this year alongside my daughter, Baird told The Hollywood Reporter, which is one of the sponsors of the awards ceremony. Im so proud that Billie uses her voice to inspire a younger audience and advocate for change. Its a dream come true that Billie and I share the same passion in tackling the climatecrisis. We are stronger together and I know that shell continue to make a tremendous impact onthis earth for the next generation.

Scheduled to take place on October 8, the EMA Awards will also honor vegan actress Nikki Reed with an innovator award for her eco-friendly jewelry brand BaYou With Love.

Eilish went vegan at age 12 and has been vocal about her decision to do so for ethical and environmental reasons. In addition to sharing her vegan lifestyle with fans on social media, the 20-year-old often joins and organizes campaigns to effect change.

Last year, Eilish joined fellow celebritiesincluding Moby,Joaquin Phoenix, Alan Cumming, Evanna Lynch, and Alicia Silverstoneto urge Rt. Hon. Alok Sharma, the president of the 2021 United Nations Climate Change Conference (COP26), to include the role of animal agriculture in all discussions about the climate crisis at the world-renowned event.

For her Happier Than Ever, The World Tour, Eilish put her words into practice with initiatives that help fans adopt a plant-based lifestyle while learning about the damaging effect of animal agriculture on the climate crisis. The tour, which began in February and ends in September of this year, includes The Billie Eilish Eco-Village activation on the concourse of every show for concert ticket holders. The activation showcases Support + Feedan initiative started by her mother at the onset of COVID-19along with other local environmental nonprofits. Additionally, at every show during her tour, visitors have been introduced to The Pledge, a campaign sponsored by Wicked Foods and created by Support + Feed to inspire Eilishs fans to eat a plant-based meal every day for 30 days.

Nike/BillieEilish

In addition to advocating for a plant-based diet to curb the climate crisis, Eilish made strides in advocating for animals and the climate in other ways. In the fashion industry, Eilish convinced luxury brand Oscar de la Renta to ditch fur and has worked with Nike on vegan and environmentally friendly versions of its iconic sneaker styles, including the AirForce One, Alpha Force Low, and Air Trainer 3.

A longtime climate activist and vegan, Baird has not only raised two influential vegan childrenEilish and her brother, and music producer Finneasbut has been instrumental in supporting plant-based businesses, frontline workers, and people experiencing food insecurity during the COVID-19 pandemic with her initiative Support + Feed. Baird started the initiative at the onset of the pandemic in 2020 as a vehicle for supporting struggling vegan restaurants by purchasing their food and sending it to those in need. Since its inception, Baird has expanded the Support + Feed initiative to several regions, including Los Angeles, New York City, and Philadelphia, and has taken the initiative on tour with her daughter to bring it to an international audience.

Support + Feed

On her Happier than Ever, The World Tour, Eilish and Baird joined forces to make an even bigger impact. During the London leg of the tour in June, the citys famed O2 arena removed animal products from the venue for Overheated, a six-day, climate-action event hosted by the musical artist together with environmental nonprofit Reverb and her mothers nonprofit Support + Feed. Instead of animal products, sponsor Impossible Foods stepped in with a menu of plant-based alternatives such as Impossible Sausage Kofta and Impossible Chicken Parmigiana.

Stateside, the mother-daughter duo are vocal supporters of making plant-based food more accessible to all. In February, Eilish took to Capitol Hill with Baird by her side to voice her support of the Healthy Future Students and Earth Act (H.R.4108), proposed federal legislation that would give school children access to plant-based meals nationwide. Providing nourishing, plant-based school meals is crucial to improving the health of our kids and protecting the planet that they will inherit from us, Baird said in a statement at the time. With climate catastrophe looming and racial health disparities worsening, Congress must prioritize passing the Healthy Future Students and Earth Act.

For the latest vegan news, read:Cutting Meat Consumption by 80 Percent Means Canada Could Hit Net ZeroHow This Crop-Matching Company Is Improving Plant-Based FoodSouth Koreas New Vegan Meat Startup Was Born From Hyundai

Anna Starostinetskaya is the Senior News Editor at VegNews and is always keeping an eye on all things vegan in her home city of San Francisco, CA and everywhere else.

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Billie Eilish and Mom Maggie Baird to Receive Environmental Award for Vegan Work - VegNews

In late July, Paula Chambers Raney found herself somewhere she could never have imagined: the White House. Paula, a 53-year-old election judge from Houston, was there as part of President Bidens reignited cancer moonshot program, which aims to slash mortality rates and end cancer as we know it.

Paula, who overcame a bout with colorectal cancer in 2015, spoke to business leaders and government officials gathered there about her experience as a young Black lesbian, and urged policymakers to fund research on the disease and to ensure equitable access to screenings.

When she can, Paula shares her cancer story in local hospitals, at LGBTQ+ health events, with local politicians, as well as on social media.

Black Americans are 20 percent more likely than white Americans to get colorectal cancer, and theyre 40 percent more likely to die from it, according to theAmerican Cancer Society. Social determinants like poorer diets and less access to quality medical care, among other factors, have led to higher rates of colorectal cancer in the Black community.

Colorectal cancer, at one time typical in older populations, is on the rise in younger people. Actor Chadwick Boseman's startling death in 2020 due to colorectal cancer at age 43 brought attention to the rising rates of colorectal cancer in people under 50, and in Black Americans.

But old stereotypes die hard. Many still think of it as an old white mans disease, says Paula. She did, too. But that was before she was diagnosed at age 44, after her symptoms went ignored by physicians for far too long.

Paula first began experiencing symptoms when she was 44. It started with severe gas, which became more frequent over time. Within months she was also experiencing darkened stools, intense pain on her right side, weight loss, and constant stomachaches. One doctor she saw diagnosed her with irritable bowel syndrome while another blamed her diet. When a fecal immunochemical test (FIT) showed blood in her stool, she was told she had hemorrhoids. Once, in the emergency room, a doctor even accused her of exaggerating her pain in order to get opioids.

During that time, she saw upwards of 20 different doctors, Paula says. Part of the problem was that none of her doctors talked to one another. She had missed work so much due to chronically feeling unwell that she lost her job, and therefore her health insurance. This forced her to get care from the rotating physicians at the countys clinics. Yet despite the many doctor visits, no physician recommended a colonoscopy nor suggested she might have cancer. Not one of these doctors mentioned the word, Paula says.

This was a missed opportunity, says Dr. Carethers. Black patients have among the highest incidence and mortality rates from colorectal cancer, and finding it early has a very large impact on survival, Carethers says. A person with symptoms should be immediately evaluated irrespective of their age.

Things came to a head the day after she married her high school sweetheart in a small ceremony in New York City. She and her wife were attending a Broadway play when she felt the room spinning around her. They quickly returned home to Houston, where shed previously received care. But this time, the doctor she saw performed a colonoscopy, an exploratory test which involves threading a scope and a camera through the colon in order to visualize abnormalities. The doctor spotted a cancerous tumor the size of a baseball.

Because her case was complex, it was brought to a working group of oncologists that included experts from the MD Anderson Medical Center, a large, comprehensive cancer center in Houston. Normally, she would have received chemotherapy and radiation to shrink the tumor before surgery. But the doctors were so concerned the cancer would spread, they removed it surgically, right away. Fortunately, the dozens of lymph nodes taken out during the operation, along with the tumor and 9 inches of intestine, showed that the cancer had not spread, as theyd feared.

The doctors initially had feared that her cancer was stage 3, but with no evidence of it spreading, it was designated stage 1, which is considered easier to treat. All the scans Paula has had since reveal her to be free of disease.

Although the surgery was a success, Paula was mad. What might have happened if someone a year earlier had said, Lets test this woman for colon cancer, she fumed. That fury has fueled her desire to increase awareness about the disease. I was angry about my own situation, and even more when I met others who had similar experiences, some with much worse outcomes, she says.

Her message: Black Americans, especially those under 50, should recognize the importance of colorectal cancer screenings and learn the various options they can choose from. This message to people between 45 and 50 is critical because for years screenings were recommended for adults at risk starting at age 50. Only last year did the U.S. Preventive Services Task Force, a widely respected organization, lower its recommendation to 45.

Carethers was pleased to see this change. Social determinants like poorer diets and less access to quality medical care, among other factors, have led to higher rates of colorectal cancer in the Black community.

He and other healthcare providers have advocated for decades for screenings for Black patients to start at 45. Now that this is recommended for everyone, messaging is easier. Still, barriers like removing copays for screening tests must continue to be implemented, Carethers says. There has to be a multimodal approach to increase the screening rates among all populations, he says.

The American Cancer Societysays other choices for people of average risk include flexible sigmoidoscopy or a CT colonography (aka virtual colonoscopy) every five years; a multi-targeted stool DNA tests every three years; or the highly sensitive guaiac-based fecal occult blood test (gFOBT) or a FIT test annually. Studies have documented how colon screening saves lives. In a study published in Gut in 2018, undergoing a screening colonoscopy in the prior 10 years was associated with a 67 percent reduction in the risk of death from colorectal cancer, compared with those who hadnt had the screening.

Paula is eager to let people know about options to having a colonoscopy every 10 years. I want to share my story because not enough Black people are talking about this, Paula says. This is even more true in the LGBTQ+ community, she notes. A lot of times our community focuses on sexual health, but not on cancer, she says. To remedy this, Paula has spoken about colorectal cancer awareness and screening options at several Houston-area clinics that treat this community.

Paulas advocacy is making a difference, says Elizabeth Jordan, Fight Colorectal Cancers marketing manager. By speaking directly to the Black and LGBTQ+ communities about her experience,Paula is breaking down barriers and the stigma around colorectal cancer and screening, she says. She is saving lives with the work she does and by sharing her story, and she is getting people to listen.

For me, its been such a blessing to be able to take my experience and do good things with it, Paula says. Shes even gone back to the county health system that misdiagnosed her for so long, speaking to patients about the importance of colorectal cancer each March.

Its her way of ensuring that other people wont have the same long, disempowering, and dangerous delay she had trying to get her condition diagnosed.

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Advocate Paula Chambers Raney Wants Her Black and LGBTQ+ Communities Properly Screened for Colorectal Cancer - Everyday Health

Elizabeth Ellman| Bexleys Sustainability Programs coordinator

Waste reduction is a big interest of mine.

I likely caught the bug around October 1990 when Bexley began its curbside recycling program. However, as much as I try to divert from the landfill via recycling food waste or otherwise I know that reducing my waste is a better and more sustainable option for the planet.

We cant simply recycle our way out of the climate crisis, but were in so deep that we cant just reduce our way out, either. While recycling may positively impact our waste issue, we also have to work towards solving the deforestation, pollution, water, and climate crisis issues.

As Ive learned more about ways to help impact the larger issues at hand, Ive become increasingly more aware of my greenhouse gas contributions. I understand that I as one out of more than seven billion people in the world and not the leader of a corporation that is contributing disproportionately have a small impact. I also recognize that if no one does anything, nothing will change. So what is anyone to do? The answer: Anything and everything we can while encouraging others to do the same.

Ambitious action is required to reduce greenhouse gas emissions and keep the increase in average global temperature below 2, but preferably 1.5, degrees Celsius above pre-industrial levels.

To put this into perspective: Since 1880, weve raised the temperature by more than 1 degree. The actions must be big, and they must be implemented on a large-scale, worldwide. The good news is that there are actions, some of which have more potential than others.

Thankfully, the scientists at Project Drawdown have studied more than 90 potential actions and quantified them by their potential to reduce or sequester emissions. Not all of them are accessible to individuals in central Ohio (think onshore wind turbines), but three of the top eight are applicable to us and also happen to be topics for Green Bexleys Sustainable September. Each week is themed, with a free film screening at Capital Universitys Mees Hall (7 p.m. Sept. 2 and 2 p.m. Sept. 11, 18 and 25) and a related program following later in the week.

Our first week of programming, Sept. 2-10, is focused on plant-rich diets, one of the top three solutions. If 50-75% of the worldwide population shifted to a diet averaging 2,300 calories with reduced meat consumption, Project Drawdown states that 54.19-78.48 gigatons of emissions can be avoided. This number is so large, that an attempt to quantify it equates to 324-468 million blue whales which is 18,400 times more blue whales than are alive. Even more emissions (bringing the total range to 78.33 to 103.1) can be avoided with a decrease in animal agriculture, which significantly contributes to tropical deforestation.

On Sept. 2 is the free screening of the film Cowspiracy and a vegan food truck fest, both at Capital University.

The second week, Sept. 11-17, is based on distributed solar photovoltaics basically, solar panels. Should the capacity of panels grow and the cost continue to decline, Project Drawdown estimates 26.6564.86 gigatons of greenhouse gas emissions can be avoided. To encourage Bexley residents to explore solar panels, this weeks film will be Catching the Sun. On Sept. 14, Bexley Public Library will host an informational session with Solar United Neighbors about the Columbus Area solar co-op.

The third week, Sept. 18-24, will focus on reduced food waste which, after the implementation of plant-rich diets, can avoid 88.50102.20 gigatons of carbon dioxide equivalent emissions. The problem is so bad, that if food waste was a country, it would be the third greatest emitter of greenhouse gas emissions. Well be screening WASTED! The Story of Food Waste on Sept. 18 and observing food rescue in action at the Taste of Bexley.

To conclude the month, well be focusing inwards and thinking about how our community can make a difference. Our film series will conclude with 2040 on Sept. 25 and interested residents can join us for a community conversation on Oct. 1 to discuss how we move forward together.

I hope youll join us this month to learn more about the most impactful actions we can take. Its going to take us all!

Program dates, times and locations can be found at greenbexley.org/sustainableseptember.

Elizabeth Ellman is the city of Bexleys Sustainability Programs coordinator. Learn more about the citys sustainability programs at bexley.org/sustainability and how you can take action at greenbexley.org and @greenbexley on Facebook and Instagram.

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Green Bexley: Sustainable September offers topics of focus for everyone - The Columbus Dispatch

Weve discussed how many treats your pet can receive per day and a few human foods that are healthy or harmful for your pet, but Ive seen a few families recently where table scraps or just giving a little bit can add up quite a lot! If youre looking to add a little treat outside your pets meals, need options to give medication or to use as training treats, or are looking for some palatability enhancers to encourage your pet to eat, weve created a larger list of foods that are healthy and relatively low in calories so you can avoid unbalancing your pets diet with too many foods coming from outside their main diet.

How Much is Too Much?

Reminder that your pet should only receive 10% of their daily calories from treats so you dont unbalance their diet! A 10 lb dog or cat has an average daily calorie requirement of 300 calories per day so 10% of that would be a maximum of only 30 calories for treats. For your average 75 lb dog, their average calorie requirements are 1,400 calories per day so that means a maximum of 140 calories for treats. Unsure how much your pet should be getting? Check out this previous post with links to calculators that estimate your pets daily calorie needs, including the maximum number of calories they should be getting from treats.

Food Options and Amounts to Meet 15-20 Calories:

*We strongly recommend weighing these out so you know exactly how much your pet will get and so you dont under or overestimate calories coming from volume measurements!

While these treats may be ok for a healthy pet, these foods may not be appropriate for any pets with a medical condition. Be sure to talk to your veterinarian about appropriate treats if your pet has any medical issues.

Dr. Deborah Linder, a board-certified veterinary nutritionist, is the head of the Tufts Obesity Clinic for Animals and has had articles appear in Eating Well, the Boston Globe, AARP, SHAPE, and XM Sirius Radio Doctor Channel. She has spoken at national and international conferences and a Capitol Hillbriefing, and is an expert in pet obesity, nutrition communication, and in the human-animal bond.

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Treat Options for Dogs and Cats Without Unbalancing Their Diet

Type 2 diabetes is a condition that impacts blood sugar control. A person can manage the condition by following a healthful diet and maintaining a healthy body weight. A ketogenic diet is a high-fat, moderate protein, very low-carbohydrate diet that may help some people in supporting blood sugar.

Some people have suggested that this type of diet might help a person with diabetes, but the American Diabetes Association (ADA) do not recommend any single diet over another.

Every person has different dietary needs. Doctors now individualize diet plans based on current eating habits, preferences, and a target weight or blood sugar level for that person.

Foods containing carbohydrates, such as bread, rice, pasta, milk, and fruit, are the main fuel source for many bodily processes. The body uses insulin to help bring glucose from the blood into the cells for energy.

However, in a person with diabetes, insulin is either absent or does not work properly. This disrupts the bodys ability to use carbohydrates effectively and, in turn, causes sugars to be high in the blood.

If a person eats a high-carb meal, this can lead to a spike in blood glucose, especially in a person with diabetes. Diet is important for both type 1 and type 2 diabetes.

Limiting the intake of carbohydrates is the central concept of the keto diet.

Researchers initially developed and continue to recommend the diet for children with epilepsy. However, some reviews maintain that it might also benefit some people with diabetes.

Some research has suggested that following a ketogenic diet might:

In this article, we look at the possible links between the keto diet and diabetes.

The ketogenic diet severely restricts carbohydrates. It forces the body to break down fats for energy. The process of using fat for energy is called ketosis. It produces a fuel source called ketones.

A ketogenic diet may help some people with type 2 diabetes because it allows the body to maintain glucose levels at a low but healthy level.

The lower intake of carbohydrates in the diet can help to eliminate large spikes in blood sugar, reducing the need for insulin.

Studies on ketogenic diets, including research from 2018, have found that they can be helpful in controlling levels of HbA1c. This refers to the amount of glucose traveling with hemoglobin in the blood over about 3 months.

Ketogenic diets may help reduce blood sugar levels. As such, some people with type 2 diabetes who also follow a ketogenic diet may be able to reduce their need for medication.

However, scientists have warned that those following the ketogenic diet alongside an insulin regimen might have a higher risk of developing hypoglycemia (low blood sugar).

Hypoglycemia occurs when blood sugar levels fall to 70 milligrams per deciliter (mg/dL) or less.

It is best to discuss any diet changes with your doctor while on medication. Not consuming enough carbohydrates can be dangerous when taking certain medications for diabetes.

The ketogenic diet helps the body burn fat. This is beneficial when a person is trying to lose weight, and it may be helpful for people whose excess weight has influenced the development of prediabetes and type 2 diabetes.

Even light-to-moderate weight loss through diet and exercise might support glycemic control, overall well-being, and energy distribution throughout the day in people who have diabetes,

Research has shown that people undertaking a ketogenic diet show an improvement in blood sugar level management and that some have experienced noticeable weight loss.

The ketogenic diet can lead to a variety of other benefits including:

Ketogenic diets are strict, but they can provide ample nutrition when a person follows them closely and is mindful about meeting nutrient needs.

The idea is to stay away from carbohydrate-rich foods that could spike insulin levels. Typically, the carbohydrate intake on a keto diet ranges from 2050 grams (g) per day.

To follow the keto diet, people should try to develop a diet plan in which 10% of the calories come from carbohydrates, 20% come from protein, and 70% come from fat. However, there are different versions of the diet, and proportions vary depending on the type.

They should avoid processed foods and focus instead on natural foods.

A ketogenic diet should consist of the following types of food:

One problem with this diet is that it can be hard to follow in the long term.

Learn about putting together an effective diabetes meal plan here.

The ketogenic diet may be a viable glucose management option for some people with type 2 diabetes.

As the ketogenic diet involves switching to a different source of energy, it can lead to some adverse effects.

The dietary change might cause symptoms that resemble withdrawal from a substance, such as caffeine.

These symptoms may include:

In most instances, the side effects are temporary. People often experience no long-term health problems.

Long-term effects might include the development of kidney stones and an increased risk of bone fractures due to acidosis.

Other complications include the risk of dyslipidemia and a possible increase in hypoglycemic episodes.

Some animal studies have suggested that, since a low-carb diet often involves additional fat, there might be a higher risk of cardiovascular disease (CVD), due to a buildup of fats in the arteries. People with diabetes already have an increased risk of CVD.

Children may also experience stunted growth, due to reduced levels of an insulin-like growth factor that can lead to bone erosion. This can mean weak bones that are highly susceptible to fractures when a person follows the keto diet.

There is a lack of evidence about the long-term safety and effectiveness of the keto diet, and researchers have called for more primary studies and more evidence before recommending this diet.

The ketogenic diet is one of many eating plans that might help people manage their weight.

However, a majority of health professionals do not recommend the keto diet for managing diabetes.

There are many other nutrient-dense diets available that aim to balance carbohydrate, protein, and fat intake, control body weight, and keep blood sugar within a healthful range.

Many of these boast measurable benefits for people with diabetes.

Read about the Atkins diet here.

Critics of the ketogenic diet focus on the adverse effects, including the possibility of kidney damage, CVD, and hypoglycemic episodes.

Maintaining this type of diet can also be difficult on a long-term basis, as it is highly restrictive.

This may lead to weight gain later on, particularly if an individual starts to eat unbalanced levels of carbohydrates once they switch back to a regular diet.

Critics also note that there is no evidence to support the long-term benefits of the keto diet.

Health authorities in the United States do not recommend the keto diet as a way to manage diabetes.

It may be better for people to focus on:

A doctor or dietitian can help an individual choose the plan that best fits their lifestyle. People should find a diet that works for them and makes them feel good.

Discover more resources for living with type 2 diabetes by downloading the free T2D Healthline app. It provides access to expert content on type 2 diabetes and peer support through one-on-one conversations and live group discussions. Download the app for iPhone or Android.

Read this article in Spanish.

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Ketogenic diet for type 2 diabetes: Side effects, benefits, and alter

Wondering what is the 80/20 rule diet? If you've ever wanted to lose a little weight or even just improve your diet, you've probably tried plenty of fad diets. Of course, most fad diets end up being too restrictive or too prescriptive and the vast majority of people give them up within a month or two. But there is one diet that isn't quite so intensive. Unlike a lot of other trending diets, this diet is all about finding balance.

Well, this diet revolves around eating 80% "healthy" food and 20% "cheat" food. Unlike other diets, this diet doesn't require you to give up all junk food or to do without entire food groups. Instead, it's about being easy on yourself and finding a diet plan that you can sustain. You can even use it alongside the best protein powders for weight loss for extra benefits.

Ready to give it a try for yourself? Read on to find out: what is the 80/20 rule diet and how can you implement it in a safe, healthy way.

Edibel Quintero graduated as a medical doctor in 2013 from the University of Zulia and has been working in her profession since then. Her focus as a doctor lies in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibels goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.

Dr Shyamala Vishnumohan is a private-practise dietitian/nutritionist and Mum with a passion for evidence-based pregnancy nutrition. She holds a PhD in Food and Nutrition from The University of New South Wales, Sydney and has spent more than 15 years in the area of Nutrition researching plant-based foods and isolated nutrients (Folic acid) and their bioavailability (how much body can absorb).

"The 80/20 rule states that you should get 80% of your daily calories from a healthy, nutritious diet and leave the remaining 20% for your favorite 'cheat meal' or dessert," explains Edibel Quintero (opens in new tab), registered dietician & medical content writer. "It is a very rational and easy-to-apply nutritional system that allows you to enjoy food that may be considered unhealthy without any guilt. In other words, it helps you have a healthier relationship with food, as you don't restrict yourself too much and allow yourself to eat whatever you want."

So, what exactly does that look like in the real world? "Lets do the calculations," says Dr Shyamala Vishnumohan (opens in new tab), PhD, qualified Nutrition Scientist and founder of One to One Thousand Nutrition Clinic. "Eating breakfast, lunch, and dinner for a week equals 21 meals, so 80 percent would be roughly 17 healthy meals. That leaves you with 4 meals to indulge."

What's wonderful about the 80/20 rule is that it prioritizes filling your diet with healthy foods before you add less healthy foods into your diet. This way, you'll always get the nutrients you need first, before getting those tasty treats that we all crave from time to time.

If your goal is weight loss, the 80/20 rule may help you to lose weight safely and at a healthy pace.

"If you follow the 80/20 rule, you can definitely lose weight or keep it off if you don't exceed your daily caloric intake," Quintero says. "Otherwise, even if you were to eat 100% only healthy foods but in gigantic portions all the time, you will not avoid weight gain."

Vishnumohan also adds that this is a good diet to choose if you want to lose weight in a gentle way that doesn't involve guilt about what you're eating. "I love the fact that this diet is less restrictive and can help you to get rid of the 'guilt' when you treat yourself with a piece of cake," Vishnumohan says. "This is a good thing as feeling less guilty can actually encourage you to sustain the diet in the long run."

She adds, "Also when you prioritize nourishing foods, there is automatically less room for not so healthy foods." One 2014 study (opens in new tab), Vishnumohan notes, even shows how removing feelings of guilt around certain foods can support long term weight loss.

(Image credit: Getty)

So, on a practical level, what should you eat if you are following the 80/20 rule diet and what "healthy" foods are suitable for the 80% part? Well, there aren't any strict guidelines.

"There are no set rules for what you eat for the 80 part," Vishnumohan says. "Start with whole foods like vegetables, fruits, whole grains, healthy fats, legumes."

If you ensure that 80% of your meals are filled with fresh, unprocessed foods that don't contain too much salt, fat or sugar, chances are, you'll be on the right track.

While the 80/20 rule diet offers balance, it isn't always as easy as it sounds. "In theory, the 80/20 diet sounds simplistic, however you must be organized and dedicate time for meal prep," Vishnumohan warns. "The 80/20 rule may not suit someone who needs to follow a heart healthy diet or manage blood sugar levels as you may need stricter control around saturated fat and processed sugars. Talk to a qualified dietitian to see whether this diet will suit you."

If this diet doesn't suit you or becomes too time consuming, there are other healthy ways to improve your diet without following any fad diets at all. "Instead of classifying food as healthy and unhealthy or good and bad, tune into your hunger and fullness cues and make small sustainable changes," she suggests.

Other ways to build a healthier diet without going on a strict diet include:

Like most diets, the 80/20 rule diet has both pros and cons. While it does offer balance and longevity and it isn't quite as restrictive as some fad diets, it can take up a lot of time and energy.

We recommend chatting with your doctor or nutritionist before trying any new diets to make sure your new plan is safe and healthy.

If you have time to read up some more on healthy eating we have the answers to; why does your weight fluctuate so much? And should you eat before bed?

Today's best deals on protein powders for weight loss

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What is the 80/20 rule diet? - Fit and Well