Category Archives: Diet And Food

MISSION, KS--(Marketwired - Aug 25, 2017) - (Family Features) When it comes to advice about healthy living, there are opinions nearly every place you turn. Unfortunately, a great deal of that information is based on fad diets and trendy workouts that may deliver quick results but don't promote a sustainable, healthy lifestyle.

The medical community generally agrees that slow and steady is the way to win the race toward healthy living. Adopting a broad set of healthier habits can deliver results over time and foster a new way of living that promotes your overall health and wellbeing.

Aim for balance. A diet that combines healthy levels of protein and carbohydrates from all the food groups is the surest way to deliver your body the vitamins and nutrients you need for optimal health. The Dietary Guidelines for Americans call for an eating plan that is centered on fruits, vegetables, whole grains and reduced-fat dairy foods, rounded out by lean meats, poultry, fish, beans, eggs and nuts for protein. When planning your meals, be sure to limit saturated fats, trans fats, cholesterol, sodium and added sugar.

Know when to say when. Building a healthy lifestyle is about more than eating the right foods. It also means keeping your calorie count in check. That means keeping the amount you eat and the portion size in mind. Work with your doctor or a nutritionist to determine your body's true caloric needs, which can vary depending on numerous factors such as your age, activity level and overall health. Then get smart about the portion sizes that will help you stay within those parameters. Initially, you may want to weigh out portions but soon you'll be able to recognize and adjust your portions on sight.

Set your body in motion. Increasing your activity level not only helps burn calories and boosts your metabolism, it also helps tone your muscles and improve overall body condition by promoting healthy blood flow. The exact amount of exercise you need will vary depending on your goals, age and physical ability. You may need to work up to the optimal level, which according to the Centers for Disease Control and Prevention is 150 minutes of moderate activity or 75 minutes of vigorous activity a week for most adults.

Replace what you lose. A strong workout may help you shed calories, but it also can deplete your body of essential fluids. Staying hydrated is crucial to keep your body functioning properly, from regulating your body temperature to providing the lubrication your joints and muscles need to keep you in motion. Rehydrating during and after exercise is important for getting the most out of your workout. For example, try incorporating an electrolyte beverage, such as Propel Electrolyte Water, which helps replace what is lost in sweat and supports hydration by stimulating thirst and promoting fluid retention. The 10 flavors contain no calories and provide B vitamins to support metabolism as part of a daily diet and antioxidant vitamins C and E. Learn more at PropelWater.com.

Give yourself a break. Most experts agree it's OK to indulge and enjoy your favorite treat occasionally. Skipping a day at the gym won't end your efforts either. The key is to make those allowances an exception rather than the norm, skipping one day instead of three or eating a sliver of pie, not a giant slice. Rewarding yourself within reason is a good way to stay motivated and create a sustainable healthy lifestyle.

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Healthy Living Habits that Work - Benzinga

This week, lets take a look at omega fatty acids and try to put some clarity around these essential fats. We have all seen a fair amount of information regarding omega 3 fatty acids and the importance to our overall health to get enough omega 3s in our diet. Omega 3 fatty acids are just one aspect of fats in our diet.

First, lets look at what makes up a fatty acid. Now without getting too deep into chemistry, there are three primary types of fatty acids: long-chain, medium-chain and short-chain. What defines these guys are the number of carbon molecules that make up the fatty acids structure. Carbon molecules also change how the human body utilizes these fatty acids and establishes them as either healthy or perhaps not so healthy for your diet.

There is one particular fatty acid to be avoided. Trans fatty acids, often referred to as trans fats, are created by manufacturers through the hydrogenation process to solidify liquid oils. These fatty acids are nasty for your health and found in many everyday food products. The primary reason oils are hydrogenated is to increase their shelf life and work as a food preservative.

But what about omega 3, omega 6 and the even less talked about omega 9 fatty acids? Healthy fat is essential for normal growth and development and can build on a persons overall nutrition wellness. As discussed in prior articles, low-fat, fat-free and no-fat-ever diets which have vilified fats with a broad brush is just not a healthy dietary plan for humans.

Healthy dietary fat provides energy, protects our organs, maintains cell membranes and helps the body absorb and process nutrients. Even better, it helps the body become very good at burning fat. Many times when you are working with a dietitian regarding weight-loss, they recommend at least one-third of your calories come from healthy dietary fat.

Another point regarding most fats is they have two essential fatty acids, linolenic and linoleic acid. These cannot be synthesized by the body and must be obtained from a food source. These essential healthy fats that are found in plant foods are used to build omega 3 and omega 6 fatty acids. Omega 3 and omega 6 fatty acids are essential for the proper functioning of all tissues of the body.

Omega 3 fatty acids are needed in our diet for optimal nutrition and health. Since omega 3 fatty acids do not synthesize in the human body, we must rely on getting enough through the foods we eat. The best sources of omega 3s are cold milled pure flax, raw pumpkin seeds, chia seeds, raw walnuts and wild salmon. A tablespoon of cold pressed virgin coconut oil taken with the seeds aids in omega 3 absorptions.

Omega 6 fatty acids, like omega 3 fatty acids, cannot be synthesized in the human body, so again we must rely on food sources to keep our levels up. Unfortunately, if you consume a lot of corn or vegetable oil, you are likely getting too much omega 6 in your diet. If you eat healthily and avoid processed oils, your best sources of omega 6s are hemp hearts, sesame, sunflower and raw almonds. Omega 6 plays an important role in immune system support and blood pressure regulation.

Omega 9 fatty acids are considered an unsaturated fat and are common in both vegetable and animal fats. Omega 9 fatty acids are specifically oleic acid and considered a non-essential fatty acid since the human body can synthesize omega 9 from many of the things we eat on a daily basis. The most common food source of omega 9 fatty acids is olive oil and nut oils. In moderation, omega 9 fatty acids help support brain and heart function.

We need healthy fats to be included in our daily nutrition to maintain the right balance of omega 3-6-9. Recently, it has been found that some omega 3 and omega 6 in pill form are substandard and even mildly toxic. Be sure if you take the supplement route, buy quality products.

Many people ask Can I take too much omega fatty acids? and the answer is yes. The daily recommended amount is 0.3 to 0.5 grams. However, many people have jumped on the omega fatty acid bandwagon and take up to 3 grams of omega 3 fatty acids a day through fish oil, which for people without health concerns can be regarded as safe.

Keep in mind that it can be dangerous to take too much fish oil in your efforts to get your omega 3. Over consumption of fish oil can lead to blood thinning and even strokes. Omega 6 is also something that can cause health problems when consumed in large doses. Omega 6 can directly raise blood pressure, cause blood clots to form and lead to heart attacks.

It is always an excellent idea to consult with your physician before starting a regimen of omega 3 or omega 6 to see if they would advise this based on your current health. Certain medical conditions and medication can cause an adverse reaction to omega fatty acids.

Be smart, cautious, take in moderation and if you have concerns, seek medical advice from a health care provider.

Judd Jones is a director for The Hagadone Corporation and Certified Health Coach.

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JUDD JONES: Getting enough omegas - Coeur d'Alene Press

A colonoscopy is a scary-sounding procedure (who wants a scope going up their most private orifice?!), but its one of the best detection tools doctors have for colorectal cancer and bowel diseases. Knowledge is power when it comes to any health procedure, and knowing what to anticipate will make things less worrisome. Here's what to expect before, during, and after a colonoscopy.

For people with no personal or family history of colorectal cancer or inflammatory bowel disease like ulcerative colitis or Crohn's, colonoscopies dont need to begin until the age of 50, according to the Centers for Disease Control and Prevention (CDC). After that first one, you'll need a test every 10 years.

But for those who meet any of the aforementioned qualifications, you may need to start much sooner and be screened more frequently. The American Cancer Society offers an excellent breakdown (with charts!) of when you should get a colonoscopy based on risk factors like a family history of cancer.

The Colon Cancer Alliance recommends that you begin a low-fiber diet the week before your scheduled colonoscopy. In addition to sticking with low-fiber foods, they recommend avoiding fatty foods, fruits and raw vegetables with skins, whole grains, and anything with seeds or nuts, including popcorn. That's because in order for your doctor to successfully view your colon (aka your large intestine), it must be completely emptyand these foods can become caught in your colon for longer than typical waste. Their recommended meal plan includes things like eggs, white bread, turkey or chicken, Greek yogurt, spinach, and melon.

According to Rudolph Bedford, M.D., gastroenterologist at Providence Saint Johns Health Center in Santa Monica, California, preparation is the most important part. If you dont do a good job of emptying out your colon, your doctor won't be able to see it clearly, Dr. Bedford tells SELF. That can result in a missed polyp, a longer procedure, or even a need to repeat the procedure.

The day before your procedure, a clear liquid diet must be followed. According to the Mayo Clinic, this includes water, clear sodas, fat-free chicken or beef broth, and coffee or tea without added milk or cream. Some doctors have added restrictions or allowances (like hard candy), so make sure you follow their individual instructions. Dr. Bedford suggests checking the ingredients list on anything you eat the day before, and avoiding any fluids that contain red, blue, or purple food coloring as they can look like blood in your colon during the colonoscopy.

There is no sugar-coating this part: The final step of readying your digestive tract for a colonoscopy is to clear it completely, and this is...unpleasant. Each doctor has their own preferred method, but the end result will be the same: complete emptying of your colon. Some doctors prescribe a large volume of liquid laxative prep, while others recommend over-the-counter pill or powder laxatives. Regardless, you should do this part at home or somewhere youre comfortableyoull be going to the bathroom frequently over the course of several hours, until what you pass is totally clear.

Some helpful prep tips from the Colon Cancer Alliance include chilling the prep solution, using a straw so the liquid goes to the back of your mouth and you avoid too much taste, and following the prep by sucking on a lemon slice or a piece of hard candy.

Some patients will have to finish the rest of their bowel prep that morning, while others will go directly to their appointment. Since you'll be given anesthesia, you'll need to arrange a ride home from the procedure ahead of time. On procedure day, you're not allowed anything by mouth (not even water or gum).

After you arrive at the hospital or surgical center, youll change into a gown and get blood taken. Then youll be taken to a private room for the colonoscopy. Sedation will be administered, so its likely you wont remember any of the actual procedure (phew!). According to the Mayo Clinic, your doctor will insert a long, flexible tube called a colonoscope into your rectum. The scope has a small camera on the end, and images are projected onto a screen while your doctor does the procedure (you'll notice these screens in the room, before the sedation kicks in). He or she will also puff air into your colon so it expands for a better view. Biopsies (samples of tissue) may be taken, and if any polyps are found, your doctor will remove those as well.

You'll be taken to a recovery area while the sedation wears off. As embarrassing as it might sound (no pun intended), youll need to get rid of the air that the doctor shot into your colon. Dont try to hold it in, because that will only cause unnecessary cramping. Honestly, just take advantage of this one-time opportunity to pass gas without judgment. Once the sedation has mostly worn off, a nurse will check on you and send in the doctor.

Once you feel better and are more awake, Dr. Bedford says, your doctor will provide you with a report of what was learned during the procedure. This can include ulceration, inflammation, bleeding, scar tissue, polyps, or irregular tissue. Your doctor will also tell you if biopsies were taken and how long it will take to get a result. The Colon Cancer Alliance provides a great list of questions to ask your health provider after the procedure (you can read it here).

Once your ride has dropped you off safely at home, take it easy for the rest of the day. Youll be hungry and thirsty, and unless your doctor has indicated otherwise, youre free to eat a normal diet. You might still feel bloated or gassy, and the Mayo Clinic recommends taking a short walk to help pass the leftover air in your colon. You may also have a small amount of blood in your first bowel movement post-colonoscopy, especially if your doctor removed polyps or took biopsies. This is totally normal. But if you pass blood clots or get a fever, let your doctor know right away.

Not knowing what to expect during a colonoscopy can make it a whole lot scarier, so if you still have questions, ask your doctor. Being prepared for the procedure will help alleviate most of your worries, and they'll understand that you're nervous. But hey, your colon's health is far too important to neglect.

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7 Things You've Always Wondered About a Colonoscopy Procedure - SELF

I was diagnosed with a severe allergy to berries and red fruits when I was an infant, and I've also been on a gluten-free diet for the last four years. Don't get me wrong, I'm not celiac nor severely allergic to gluten, but intolerant, part of that group of people identified as "gluten sensitive." And guess what? I travel the world looking for the best places to eat and drink to write about . . . funny, isn't it?

Traveling with food allergies can be annoying and intimidating, leaving us and our travel companions with a constant sense of fear about what could happen if, accidentally, we end up eating something we can't have. So said, fear and anxiety don't control my life, and that's why every time I travel, I ensure I won't have problems or that at least I will be in control if something happens.

Let me be straight: it hasn't been easy, especially in the past, because there are many things you've got to consider when you travel with an allergy. But the more I experience and travel, the easier it gets, and this also boosts my confidence and my desire to enjoy the adventure.

Here are some tips on how to travel safely with one (or more!) food allergy.

Have a chat with your doctor and ask him or her to write you a note, signed, with all the things you're allergic to. Don't be picky; put everything on it, including the variations of one single type of food. Mine doesn't contain a general indication of "red fruits," but it details every single fruit I'm allergic to. If you're allergic to more than one food, put everything in the same document and make sure you carry a copy with you (in your wallet or bag) and you also have a copy to be left in your luggage. In the same doc, you can also add all the information about your health insurance, the drugs you can take in case of intoxication, and emergency contact numbers.

Make sure to bring food allergy translation cards to communicate your allergy to restaurant servers, in case you're not fluent in the language of the country you're going to visit.

Not only do you need a document, but you also need to add all your medical information on your smartphone so that in case of need, people can rely on your phone for more information (both if you travel solo or with someone else, be self-sufficient and make sure you can be saved in any situation!). I don't recommend wearing a wristband with allergy information because today the mobile phone can do everything and is not so invasive, while the wristband can really impact the life of a traveler (and imagine if you also wear jewelry and an activity tracker what a nightmare!).

FoodMaestro is a great app to look for the safest ingredients in every single product without reading the labels. Food Allergy Translate is ideal to translate your dietary needs in foreign languages.

Every time I travel, for work or for pleasure, I do my research to come up with a list of hospitals and local allergy associations. Sometimes I also get in contact with local associations asking for advice and this has proven to be one of the best experiences ever, because at the end of the day, people with allergies are a big community and everyone is happy to help others.

Make sure you also research the best restaurants, local grocery stores, and places able to cater to your needs, and don't be afraid to eat only what you recognize as safe for your health! When you order a dish, specify it doesn't contain the ingredient you're allergic to, always being clear (I always add, "I'm highly allergic, I could die by eating this food!"), and if your allergy doesn't allow you to eat food cooked or prepared near the source of your allergy, then your research phase must be even more serious to end up with a list of selected places where you feel, and are, 100 percent safe.

Do not forget to have a chat with the hotel you're staying in before or immediately upon your arrival, asking for information about its policy in case of allergy.

At least one week before leaving (but this depends on the airline), get in contact with the airline and make sure to request a special dish for your flight, but be prepared. Unfortunately, in most cases, you'll end up with a questionable dish, so follow my recommendation as a long-time traveler with (a good amount of) allergies: pack the right amount of food to be consumed on the plane, making sure you bring both sweet and salty food, and do not forget to pack extra safe snacks in case of delays or problems of any kind. If this sounds silly or makes you feel ashamed, just remember a serious allergy is not a whim, and if your allergy can compromise your life, you have all the rights to prevent it! Make sure you have a look at the International Food Allergy and Anaphylaxis Alliance for information about international airlines and their policies in case of a severe allergy on board; just recently, I was on a plane with Aer Lingus and no peanuts were served because a passenger was highly allergic (if you're wondering, nobody complained at all!).

If your food allergy is severe, always bring at least two epinephrine injections, making sure they're properly labeled. Remember that they're a medical need, so they're allowed to be carried aboard.

Overwhelmed? Don't be. Just be confident and practice, and the more you travel, the easier it will get and you'll be able to have fun, no matter your food allergy!

Image Source: POPSUGAR Photography / Bonnie Burke

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5 Tips For Traveling Safely With Food Allergies - POPSUGAR

It's no surprise that our favorite celebs love to spill their diet secrets, given that they often work so hard to get those killer bodies! But how safe (or beneficial) are those weight loss remedies that aren't, you know, sweating it out at the gym?

We talked with Dr. Josh Axe, D.N.M., C.N.S., D.C., founder of DrAxe.com, best-selling author of Eat Dirt, and co-founder of Ancient Nutrition, to get the truth about some of the Internet's most searched diets and whether you should listen to the hype! Scroll down to hear his thoughts on apple cider vinegar, the bone broth detox, and more popular fads.

MORE: Khlo Kardashian, Jennifer Lopez, and More Stars Who Refuse to Eat These Super Common Foods

Whether youre dieting or not, regularly having small amounts of apple cider vinegar, or ACV, has numerous health benefits, including: better digestion, reduced acid reflux, enhanced detoxification, and blood sugar regulation. ACV contains a powerful substance acetic acid, which is beneficial for gut health and more. In terms of it being used as part of a diet to help someone lose weight, this approach might have certain advantages due to how ACV can help reduce cravings and improve nutrient absorption.

Id recommend starting with one or two teaspoons of apple cider vinegar mixed with water before your three biggest meals of the day, as this may help stabilize blood sugar levels, alkalize your digestive system and have other positive effects on your metabolism. You can also try starting the day with a cleansing mix of ACV, lemon juice, cayenne pepper, and cinnamon. Im a big fan of ACV, but I still like to remind people that theres no magic bullet when it comes to lasting weight loss. In general, consuming lots of one healthy ingredient should never take the place of an overall balanced diet and healthy lifestyle.

Fasting (abstaining from eating solid food) may seem like a recent trend, but in fact, its been practiced safely for thousands of years. As long as its not causing any negative side effects such as irregular menstrual cycles, lots of fatigue, or heavy brain fog then going for longer periods of time without food, even for an entire day, has been shown to have certain positive health effects.

Skipping a whole day of eating obviously has benefits for reducing calorie intake as well, but this isn't the only reason that fasting is helpful for weight loss or maintenance. Fasting helps deplete glycogen (energy stored in muscles), which means the body uses more stored fat for energy, plus it helps normalize blood sugar levels. It may also help regulate production of certain appetite hormones including leptin, the hormone that regulates fat storage in response to eating, and ghrelin, a hormone that increases hunger. Studies have also found links between fasting and longevity, due to how fasting may help lower oxidative stress. Bone broth is one of the best things to have while fasting (as well as on non-fasting days) because it prevents muscle wasting or dehydration, and supplies essential nutrients including amino acids and electrolytes to keep energy levels up.

Eating 3 square meals a day might be most common, but that doesnt mean its the only healthy way to eat. In fact, its now being shown in studies that for some people, eating many small meals all day long (also called grazing) may contribute to overeating, possibly because it never allows enough time for someone to feel truly hungry, decreasing their ability to be stay in touch with their true hunger versus fullness signals.

Everyone is a bit different in terms of how often and when they get hungry, so theres no hard-and-fast rule as to which number of meals is best. Eating only one meal per day might seem extreme, and it certainly can be very uncomfortable for some people, but for others it might provide substantial benefits and seem pretty manageable, especially if practiced only several days per week. Staying flexible and in touch with your appetite cues should really be the ultimate goal.

Eating plenty of protein, healthy fats, and veggies while keeping carb and sugar intake low is one of the most reliable ways to lose weight, often pretty quickly. Another name for a very low-carb, low-sugar diet is the Ketogenic Diet which has recently become very popular, followed by celebrities such as Halle Berry, but has actually been practiced since around the 1920s. The keto diet works by forcing the body to burn fat for energy instead of carbohydrates, a process called ketosis.

Ketosis is only possible when carb intake is kept very, very low around 25-30 grams of net carbs per day (the amount thats left when fiber is subtracted). Foods like meat, fish, oils, and non-starchy veggies are either very-low carb or no-carb, so they should make up the bulk of calories on plans like the keto diet. Dairy products, grains, fruit, legumes, and added sugars have more carbs, so they are either strictly limited or avoided all together. Most people will be able to achieve similar results to Kim if they follow a Moderate Keto Diet," sticking to about 60-75 grams of net carbs daily which allows for a bit more flexibility.

Answers have been edited for length.

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Rob Gronkowskis career so far could be defined by his pass-catching talent and inability to stay healthy.

Realizing that hes not getting any younger, the 28-year-old New England tight end is changing his habits in hopes of keeping his body in shape for another brutal NFL season, and that includes altering his eating ways according to ESPNs Mark Reiss.

This is just one part of the new outlook for Gronkowski, as he has made some other notable changes in returning from a third career back surgery. Specifically, hes adopted parts of Tom Bradys diet, while making a full-scale commitment to other physical-based work at Bradys Sports Therapy Center (in addition to his regular load in the teams strength program).

Copying Bradys diet, of course, requires Gronkowski to avoid consuming alcoholic and caffeine-based beverages. That doesnt sound like an easy task for a party-animal like Gronkowski, but thats something hed willingly give up if it meant being 100 percent healthy.

He was healthy enough to experience his first preseason game since 2012, as he took part in 14 snaps during the Pats 27-23 loss to the Houston Texans last Saturday.

Im glad I was out there, he said. It felt good just to get the game speed. You can never get enough reps. You can never get enough practice reps. So it felt great to go out there and get my feet wet and see what its all about again.

Gronkowski hasnt played a complete season since 2011, missing at least a game in each of the succeeding five years. He missed the most time in 2016, when a back injury cost him half the season.

With Martellus Bennett gone, the success of the tight end position for the Patriots mostly rests on the shoulders of Gronkowski, who, when playing is close to unstoppable. The Arizona product had 540 receiving yards and three touchdown receptions on just 25 catches in eight games played last season.

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Patriots news: Rob Gronkowski changes diet, feeling good during preseason games - ClutchPoints

Like many health trends, the alkaline diet started with a book and soared in popularity when celebrities began to tout its benefits.

The diet began with the book "The pH Miracle," which was published in 2010. Victoria Beckham tweeted a photo of an alkaline diet cookbook in 2013, and celebrities such as Jennifer Aniston and Gwyneth Paltrow have since sung its praises.

If you've heard about the diet and are wondering if its claims (and the celebrity hype) are true, here's everything you need to know before giving it a try:

The basics of the Alkaline Diet

The goal of the Alkaline Diet is avoiding disease and losing weight. The dietclaims that you can do this by eating specific foods that make your body more alkaline, which increases the PH levels in your body, and by avoiding foods that make your body produce acid.

The theory behind the diet is that when your body metabolizes food, you produce byproducts that are either acidic or alkaline.According to Self, eating acidic foods is unhealthy, because it makes your body's pH level too acidic, thus making it more vulnerable to disease.

The pH level measures how acidic or alkaline something is. It is measured on a scale of 0 to 14, with 0 being totally acidic, 14 being totally alkaline, and seven being neutral. Your stomach, for example, is very acidic, because stomach acid is needed to break down food, while your blood remains quite constant with a slightly alkaline level (unless you're extremely ill). Meanwhile, the pH of your urine changes constantly, reflecting what you eat.

Peas for a white bean stew with carrots, fennel and peas, boil in a pot in New York, March 6, 2017. White beans are welcome in any season, though this dish is perfect for spring, with its bright green peas. (Karsten Moran/The New York Times)JOHN KARSTEN MORAN/NYT

Which foods are encouraged?

You'd think that because lemons are acidic, they would be avoided under the Alkaline Diet's guidelines. But, according to Self, it's actually considered to be alkaline, since they're broken down into an alkaline substance in our bodies. It all comes down to how foods affect the acidity of your urine.

If you want to follow the diet strictly,U.S. News & World Report says that 80 percent of your foods and beverages should be alkaline-forming and only 20 percent should be acid-forming. Many people are less strict and opt instead for a ratio of 60 percent alkaline-forming to 40 percent acid-forming.

The following foods are encouraged under the Alkaline Diet:

When you get a fresh batch of these rolls, youll wonder why you dont get this kind of bread more often. The perfect mix of yeast, sweetness, puff and steam. (23 N. Park Square, Marietta. 678-224-1599, eatlocaleatbetter.com)Jason Getz

Alkaline diet guidelines discourage consumption of the following foods and beverages:

Many experts (including those inU.S. News & World Report,Healthline andSelf) believe the diet may be able to help you lose weight and improve your health. But that's because you'll be eating more fruits and vegetables and less red meat, sugary snacks and processed foods not because of any claims about acidic or alkaline foods.

There's no evidence that eating acidic or alkaline foods affects your weight or makes you any more or less prone to disease, experts say. Acidic or alkaline foods don't change the pH of your blood, which stays within a very narrow range no matter what you eat. And these foods change the pH of your urine only temporarily.

Most dietitians encourage eatinglean meats, dairy and whole grains, which goes against their exclusion in alkaline diet.

Additionally, many of the experts cited n Healthline and Self, state that, like many restrictive diets, the alkainline diet may be impractical and difficult to follow over the long-term.

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Why this diet praised by Jennifer Aniston could work for you - Atlanta Journal Constitution

The death of a female bodybuilder from Australia who was taking protein supplements has spotlighted concerns over excess protein in a persons diet.

The death of a female bodybuilder in Australia has raised questions about how much protein in a diet is too much.

Meegan Hefford, 25, mother of two, died in June due to complications from a high protein diet along with urea cycle disorder, a rare genetic condition.

Heffords death certificate lists intake of bodybuilding supplements as one of the causes, reports USA Today.

Days before her death, Hefford reported feeling weird, and had been fatigued, according to her mother.

She was later discovered unconscious in her apartment and rushed to the hospital. Even then, it took two more days for doctors to discover that she had urea cycle disorder.

In a functioning urea cycle, excess ammonia in the body is converted to urea and then excreted from the body through urine.

Urea cycle disorder affects only about 1 in 8,000 individuals. It results in the bodys inability to clear ammonia from the blood stream.

Once this buildup of ammonia (referred to as hyperammonemia) reaches the brain, it can cause confusion, dizziness, and slurred speech before leading to coma and, potentially, death.

According to the National Urea Cycle Disorders Foundation, the condition can occur in both children and adults. Babies are often quickly diagnosed because they may fall ill within the first 48 hours of birth.

However, in children and adults, symptoms may remain undiagnosed if not recognized early on.

The relationship between urea cycle disorder and protein certainly played a role in the death of Meegan Hefford.

When the body metabolizes protein, toxic byproducts such as ammonia are formed. Excess consumption of protein, combined with Heffords rare condition, made for a deadly combination.

There are others at greater risk of health complications if they are eating a high protein diet.

In an editorial this week, Kristin Kirkpatrick MS, RD, LD, a licensed, registered dietitian who is wellness manager at the Cleveland Clinic Wellness Institute, explained that some individuals really do need less protein in their diets.

Individuals with chronic kidney disease, certain liver conditions, and phenylketonuria need to be careful with their protein intake.

On the other hand, athletes, pregnant and breastfeeding women, individuals recovering from surgery, and older adults should all ensure they are taking in a more-than-average amount.

But what does that even mean an average amount of protein?

The problem with current protein guidelines is that unlike other macronutritients (fat and carbohydrate), protein doesnt really have an upper limit for how much a person should consume in a day.

Kirkpatrick does give a simple calculation to get you in the ballpark.

Take your weight in kilograms multiplied by 0.8 (1 kilogram is equal to about 2.2 pounds). So, a 200-pound man should eat at least 75 grams of protein per day.

For the healthy individual, there may not be a need to double or triple daily protein intake, Kirkpatrick told Healthline. Protein can play a positive role in weight loss, but its important not to ignore other macronutrients that contribute to good health and weight, like healthy fats and complex carbohydrates.

She noted that a one-day protein binge probably isnt harmful, but a continual high-protein diet can put extra pressure on the kidneys and potentially increase the risk of some kinds of cancer.

Particularly in the fitness community, protein seems to have a reputation as a healthier macronutrient than carbohydrate and fat.

Its role in preserving and building muscle mass is well-known.

Still, there are healthier ways to consume protein than just chugging shakes or eating steaks.

Kirkpatrick specifies that the type of protein you eat really matters.

Protein comes from a variety of sources, including fish and plants. She cites a 2017 study that concluded plant-based protein sources helped in preventing type 2 diabetes, while red meat sources actually increased that risk.

Quinoa, beans, legumes, seeds, and nuts are all great sources for plant-based proteins.

Its also important to be aware of how processed the protein is that you are consuming.

Kirkpatrick recommends you consume proteins closer to their natural forms rather than in bars, shakes, or veggie burgers.

The more processed your protein (or any food really), the more likely it is to contain hidden sugars and unwanted ingredients.

The bottom line is that when it comes to protein, more is not necessarily better.

Your lifestyle, health, and activity levels should always be taken into consideration when considering altering your diet.

In the world of food, you can have too much of any good thing. Protein included, wrote Kirkpatrick.

Read more:
You Probably Don't Need Extra Protein in Your Diet. Here's Why - Healthline

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Amy also created a YouTube video about being on the ketogenic diet (known as keto for short), noting that shes lost more than 20 pounds on it. I have so much energy, and I'm able to combat the meds I'm on for nerve pain, she wrote in the caption. Hubby says I'm like I was before my accident. Keto can help with pain, but not neuropathic pain like mine. I have noticed a bunch of other benefits.

The ketogenic diet is big on good fats, moderate amount of protein, and limited carbs. By eating a lot of fat (up to 75 percent of your daily calories) and very few carbs, your body shifts into a state called ketosis. In ketosis, your body produces little molecules called ketones and uses those for energy instead of glucose from carbs, burning fat in the process.

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But can it actually help with pain, especially in someone who suffers from nerve pain like Amy? Maybe. "We don't have concrete recommendations from the government or our professional organizations about diet and pain," says Amit Sachdev, M.D., an assistant professor and director of the Division of Neuromuscular Medicine at Michigan State University, "However, I and many doctors believe that diet affects pain dramatically." The most common reasons that people get nerve pains is that the nerves become sickened by a medical problem such as diabetes or metabolic syndrome, he explains. Body pains from muscles, joints, and tendons also get worse when someone has bodily inflammation, which is most often seen with high blood sugar, kidney disease, and metabolic syndrome. "Diet is very important in controlling these kinds of diseases," Sachdev says. "For this reason I believe diet is important in controlling pain."

The ketogenic diet was originally used to help treat seizures, says Clifford Segil, D.O., a neurologist at Providence Saint John's Health Center in Santa Monica, Calif., and there are a lot of benefits to following the diet. But Sachdev says the key for many patients with pain is to move away from a standard American diet, which can improve their health in generaland he points out that the ketogenic, gluten-free, and Atkins diets are all pretty similar. "The number-one effect of these diets is weight loss," he says. "The second effect is a general decrease in the things that provoke inflammation, like blood sugar." And, he points out, the healthier a person is, the more likely they are to heal from their injuries, which should help alleviate pain.

Amy repeatedly stresses how great she feels now on the keto dietand really, that's all that matters.

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Paralyzed Olympian Amy Van Dyken Says She's Lost A Ton Of Weight On This Diet - Women's Health

Give Homo naledi credit for originality. The fossils of this humanlike species previously revealed an unexpectedly peculiar body plan. Now its pockmarked teeth speak to an unusually hard-edged diet.

H. naledi displays a much higher rate of chipped teeth than other members of the human evolutionary family that once occupied the same region of South Africa, say biological anthropologist Ian Towle and colleagues. Dental damage of this kind results from frequent biting and chewing on hard or gritty objects, such as raw tubers dug out of the ground, the scientists report in the September American Journal of Physical Anthropology.

A diet containing hard and resistant foods like nuts and seeds, or contaminants such as grit, is most likely for H.naledi, says Towle, of Liverpool John Moores University in England.

Extensive tooth chipping shows that something unusual is going on with H. naledis diet, says paleoanthropologist Peter Ungar of the University of Arkansas in Fayetteville. He directs ongoing microscopic studies of H. naledis teeth that may provide clues to what this novel species ate.

This bar graph shows reported chipping rates for teeth from some living primates and fossil hominids. Homo naledi displays particularly high rates of chipping.

Source: I. Towle et al/Amer. J. of Phys. Anthro. 2017

Grit from surrounding soil can coat nutrient-rich, underground plant parts, including tubers and roots. Regularly eating those things can cause the type of chipping found on H. naledi teeth, says paleobiologist Paul Constantino of Saint Michaels College in Colchester, Vt. Many animals cannot access these underground plants, but primates can, especially if they use digging sticks.

H. naledi fossils, first found in South Africas subterranean Dinaledi Chamber and later a second nearby cave (SN: 6/10/17, p. 6), came from a species that lived between 236,000 and 335,000 years ago. It had a largely humanlike lower body, a relatively small brain and curved fingers suited for climbing trees.

Towles group studied 126 of 156 permanent H. naledi teeth found in Dinaledi Chamber. Those finds come from a minimum of 15 individuals, 12 of whom had at least one chipped chopper. Two of the remaining three individuals were represented by only one tooth. Teeth excluded from the study were damaged, had not erupted above the gum surface or showed signs of having rarely been used for chewing food.

Chips appear on 56, or about 44 percent, of H. naledi teeth from Dinaledi Chamber, Towles team says. Half of those specimens sustained two or more chips. About 54 percent of molars and 44 percent of premolars, both found toward the back of the mouth, display at least one chip. For teeth at the front of the mouth, those figures fell to 25 percent for canines and 33 percent for incisors.

Chewing on small, hard objects must have caused all those chips, Towle says. Using teeth as tools, say to grasp animal hides, mainly damages front teeth, not cheek teeth as in H. naledi. Homemade toothpicks produce marks between teeth unlike those on the H. naledi finds.

Two South African hominids from between roughly 1 million and 3 million years ago, Australopithecus africanus and Paranthropus robustus, show lower rates of tooth chipping than H. naledi, at about 21 percent and 13 percent, respectively, the investigators find. Researchers have suspected for decades that those species ate hard or gritty foods, although ancient menus are difficult to reconstruct (SN: 6/4/11, p. 8). Little evidence exists on the extent of tooth chipping in ancient Homo species. But if H. naledi consumed underground plants, Stone Age Homo sapiens in Africa likely did as well, Constantino says.

In further tooth comparisons with living primates, baboons consumers of underground plants and hard-shelled fruits showed the greatest similarity to H. naledi, with fractures on 25 percent of their teeth. That figure reached only about 11 percent in gorillas and 5 percent in chimpanzees.

Human teeth found at sites in Italy, Morocco and the United States show rates and patterns of tooth fractures similar to H. naledi, he adds. Two of those sites date to between 1,000 and 1,700 years ago. The third site, in Morocco, dates to between 11,000 and 12,000 years ago. People at all three sites are suspected to have had diets unusually heavy on gritty or hard-shelled foods, the scientists say.

Chips mar 50 percent of H. naledis right teeth, versus 38 percent of its left teeth. That right-side tilt might signify that the Dinaledi crowd were mostly right-handers who typically placed food on the right side of their mouths. But more fossil teeth are needed to evaluate that possibility, Towle cautions.

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Nitty-gritty of Homo naledi's diet revealed in its teeth - Science News Magazine