There are two types of people in the world: those who do CrossFit, and those who hear about the commitment, dedication and effort involved with this intense fitness mindset and say, Yeah no thanks.

If you fall into the former camp, then youve probably already heard the vertical diet being talked about around your local box. But non-CrossFitters may still be in the dark about this inverted diet trend whose nutrient profile is often described as an upside-down letter T and wondering if it could help them lose weight.

The vertical diet was created to help bodybuilders easily put on mass to meet weight-gain goals without digestive issues, says registered dietician Amy Shapiro, founder of Real Nutrition. The foods allowed are easy to digest and dense, yet they are clean and minimally processed.

But before you jump on yet another diet bandwagon with a catchy name, theres some stuff you should know about it. Its not for everyone, first of all and it doesnt meet all your nutritional goals as is. Heres the whole scoop.

Okay, back to the upside-down T. The vertical diet gets its name because it emphasises receiving the majority of your calories from a restricted number of nutrient-dense foods instead of eating more evenly, or horizontally, across several different food groups.

The bottom of the upside-down T is your foundation meant to be filled with small quantities of foods providing necessary micronutrients while the vertical line represents the bulk of your calories for the day (mainly red meat and white rice, but Ill get to that later).

READ MORE: What Is Alternate-Day Fasting And Is It A Safe Weight-Loss Method?

The diet was designed by a bodybuilder, Stan Efferding, and because of its focus on protein and carbs, its meant to help people build muscle mass and improve energy, stamina and endurance. According to Efferding, reducing your food intake to a limited number of easily digestible foods allows you to enhance your metabolism and improve your gut health.

When youre following the vertical diet, youre supposed to build a solid foundation of micronutrients by eating things like milk, eggs, fish, vitamin C-rich fruits and some vegetables, like potatoes, spinach and carrots, says Shapiro. These foods are not, however, meant to contribute to your overall calorie intake. Instead, you eat them in small amounts for their vitamins, minerals, and antioxidants.

The bulk of your calories comes from red meat and white rice. Why? Well, red meat is a nutrient-dense protein source thats rich in iron, zinc and vitamin B12 (more so than other proteins, like chicken). Meanwhile, white rice is easily digestible, so its a good carb source for athletes. The vertical diet also encourages you to keep increasing your carb intake, i.e. moving up the vertical line over time.

As for whats off the vertical diet menu: chicken, fish, brown rice, wheat-based and whole-grain foods, beans and legumes, and high-raffinose (a.k.a. gassy) foods, like broccoli and cauliflower. You cant have added or artificial sugars. There are no onions or garlic allowed, either. Basically, any food thats not super digestible should be avoided.

The only reason people who arent extreme athletes or powerlifters might consider doing a diet like this is if it promises weight loss, right? (Otherwise, just why?)

But heres the thing: Though the vertical diet could result in weight loss for some (such as those who eat a lot of processed foods or sugars), its not really designed for that. Remember, the diet is supposed to help people gain muscle mass, so to lose weight as in, fat on the diet, you have to do some strategic tweaking.

READ MORE: Low-Carb Vs. Keto: Whats The Diff And Which Is Better?

You could lose weight on this diet if you watch portions and eliminate excessive amounts of white rice and simple carbs, says Shapiro.

Because the programme limits many plant-based foods needed for weight loss, she adds, you would also want to increase the amount of vegetables and reduce the quantity of fatty cuts of meat and cheese you consume. (Hello, ketos antithesis!)

Great Q! The vertical diet claims that it will improve your gut health, and that may be true: The diet is based around foods that are mostly low in FODMAPs (a.k.a. fermentable carbs), which can contribute to bloating, gas, diarrhoea and other GI conditions like irritable bowel syndrome (IBS) and Crohns disease when eaten in high quantities.

A 2016 review published in Clinical and Experimental Gastroenterology showed that mostly all of the studies done on low FODMAP diets are correlated with improvement of IBS symptoms, with up to 86 percent of patients reporting fewer GI symptoms.

READ MORE: 12 Fasting Tips Thatll Help You Actually Lose Weight (And Not Go Crazy)

So, by sheer virtue of being mostly low in FODMAPs, the vertical diet may ease some of your GI distress. And, certainly, if youre an athlete looking to put on muscle, the nutrient profile here can help you meet your goals without causing other problems.

Usually, when youre trying to put on muscle mass and eating large quantities, you can feel overly full, gassy and bloated, explains Shapiro. Vertical-diet foods are streamlined to digest easily and with minimal side effects. But because they are calorically dense, they assist with weight gain unless, once again, you customise the plan for your goals.

Though the foods you eat on the vertical diet are relatively clean, whole foods, theres historically been a lot of concerns about the effects of high red meat consumption on overall health. The American Heart Association warns that eating too much red meat can have negative effects on your cholesterol levels and heart health, but some newer studies including one done at the Harvard School of Public Health debate whether red meat is really to blame for heart disease.

READ MORE: 5 Mindful Eating Tips That Will Change Your Relationship With Food

Its also worth noting that the vertical diet is fairly deficient in fibre, since it emphasises white rice and cuts out whole grains, legumes and some vegetables. Shapiro says that fibre is crucial for maintaining cholesterol levels and heart health (not to mention regular bowel movements). She also notes that the diet is low in probiotics (because it cuts out most fermented foods) and high in animal protein, saturated fat and simple carbs.

So although youre eating cleaner, youre not necessarily eating more nutritiously and you could suffer from a lack of fibre and probiotics if youre not compensating for those losses.

Shapiro says if youre a bodybuilder or extreme athlete looking to put on mass as your number-one goal, the vertical diet can be an effective way to get there. And even if youre a more moderate gym rat, she says, it can still work for you but with some important modifications.

I would recommend including additional sprouted grains, nuts, seeds, vegetables and fruits, and limiting the intake of saturated fat from red meat and full-fat dairy, Shapiro advises.

Although the diet mostly eliminates added sugars and processed foods (always a good thing), casual dieters just looking to lose weight might struggle to follow the high-protein, high-carb requirements of the vertical diet without accidentally gaining weight. And they might find themselves deficient in many nutrients that contribute to a broader definition of health.

At the end of the day, its your call, but only try an eating plan that suits you not your kinda-obnoxious, CrossFit-obsessed next-door neighbour.

This article was originally published on http://www.womenshealthsa.co.za

Image credit: iStock

Sarah Bradley

Read more from the original source:
What is the vertical diet and is it good for weight loss? - Health24

A population-wide shift to a vegan diet could reduce New Zealands greenhouse gas emissions (GHGs) by as much as 42 percent. This is according to a new University of Otago study.

Lead researcher Jono Drew explained that the global food system is not just bad for the planet. Its also detrimental to human health.

International research has highlighted the climate and health co-benefits that arise from consuming a diet that is rich in plant foods like vegetables, fruits, whole grains, and legumes, he told New Food Magazine.

Researchers aimed to uncover if the same findings applied to New Zealand. And if so, which diet would be best for the country.

The researchers compiled a database of New Zealand-related food emissions that assessed the GHGs from a specific foods entire lifecycle.

This includes farming and processing, packaging, transportation, warehouse and distribution, refrigeration needs, and supermarket overhead. The team then assessed the climate, health, and health system cost impacts of different diets.

Senior author Dr. Alex Macmillan said that the impact of animal products was considerably higher compared to whole, plant-based foods.

Animal agriculture is a driving force behind the climate crisis. In September 2018, the United Nations Environment Programme named meat the worlds most urgent problem, and called for a massive decrease to animal agriculture.

A global shift to a plant-based diet would reduce food-related emissions by 70 percent, according to a 2016 Proceedings of National Academy of Sciences study.

Fortunately, foods that are health-promoting tend also to be those that are climate-friendly, he said.

A population-wide dietary shift could cut GHGs between four and 42 percent, depending on the extent of changes made.

Drew revealed another finding. If adults switched to a completely plant-based diet and avoided food waste, emissions savings would be equivalent to a 59 percent reduction in New Zealands annual light passenger vehicle emissions.

Researchers also analyzed the health impacts of the most commonly eaten foods in New Zealand.

Conversely, certain foods that carry known health risks are particularly climate-polluting. Red and processed meat intake, for instance, is associated with an increased risk of cardiovascular disease, type-2 diabetes, and certain cancers, Macmillan said.

Switching to a vegan diet could also lead to health gains of between one and 1.5 million quality-adjusted life-years. Additionally, it could save the New Zealand health system $14 to $20 billion over the lifetime of the population.

According to The Spinoff, people in Mori communities across the country are adopting plant-based diets for sustainability, health, and in response to colonization.

In the Mori worldview, the rivers, lakes, and forests are our ancestors. They are part of us and we are part of them, said Lauren OConnell Rapira, a vegan Mori woman. Right now, our rivers and forests are sick, and intensive animal agriculture, and especially dairy in New Zealand, have a played a huge role in that.

Summary

Article Name

New Zealand Could Drop GHGs By 42% With Shift to Vegan Diet

Description

A shift to a vegan diet could reduce New Zealand's GHGs by as much as 42 percent, according to a study animal agriculture's impact on climate change.

Author

Kat Smith

Publisher Name

LIVEKINDLY

Publisher Logo

Read the original post:
New Zealand Could Drop GHGs By 42% With Shift to Vegan Diet - LIVEKINDLY

LIMASSOL, Cyprus, Feb. 4, 2020 /PRNewswire/ -- Simple, developer of the popular intermittent fasting app, is happy to introduce its new AI-based feature which will enable the app users to create their own fasting strategies and let them achieve their goals more efficiently.

Simple is delighted to announce the release of a new artificial intelligence-powered feature that analyzes user behavior and provides personalized guidance to every user based on their personal goals and data. Simple is one of the leading app developers in the field of intermittent fasting. The app managed to gather over 350,000 new users per December 2019 and become the most popular intermittent fasting app in just 3 months after it emerged on the market. The app is available on both iOS and Android platforms.

The mechanism of the new feature is pretty straightforward: a user needs to regularly enter information about their mealtimes and the app will analyze the data and send text notifications based on their results. Firstly, the app sends notifications to users right after they enter the data, helping them to make healthier food choices. Secondly, the app analyzes user behavior over a set period of time and provides detailed insights into their eating habits. Based on the collected data, the app can notify users whether they are eating healthy, and if not, provide advice on how to improve their diets.

"People are taking more care of their health and weight these days and we see more and more people are getting motivated to exercise and eat healthily. The interest in intermittent fasting has grown greatly over the last few years since it's a great way to maintain optimal health and stay fit, so it's no surprise that intermittent fasting was among Google's top-trending diets in 2019. However, many people are gliding on the surface, not knowing how to maximize their results. That's the reason we came up with the idea of creating an app that would educate users and help them make healthier food choices," comments Alexander Ilinskiy, the CEO of Simple.

One more goal that the company pursues with the introduction of its AI-based feature is to provide users with motivation and research-based knowledge to help them to stay fit and healthy. This technology distinguishes Simple from other apps with a more traditional approach focused on just tracking the times users fast. Given the ever-growing sea of data, many people feel overwhelmed with information and quit simply because they don't know what to begin with or where to find motivation to keep going. The team behind the Simple app is always working out the features that could help users get motivation and guidance in their fitness journeys.

About Simple

Simple is a health and wellness platform aimed to provide intermittent fasting followers with a solution that would support them in achieving tangible fitness results. The app already has over 1 million followers on iOS and Android in total. The Simple app securely aggregates, stores and analyzes user data to help users make long-term lifestyle changes that can improve their wellbeing. The company collaborates with doctors and health researchers to develop science-based solutions that are 100% safe.

Website: https://simple.life/

SOURCE Simple

See original here:
Simple Fasting App Will Provide Personalized Dieting Tips Through AI-powered Functionality - PRNewswire

A new year signals a chance to renew your commitment to healthier eating, but many of the most popular diets, like the keto diet and paleo diet, eliminate entire food groups, which can cause you to fall short on nutrients you need.

For example, a study in the Journal of Clinical Lipidology suggests low-carb diets may not have meaningful long-term benefits for weight or heart health compared to other diets and could actually restrict foods that are good for your heart.

This new year, instead of jumping on restrictive diet bandwagons, focus instead on consuming real, wholesome foods you can still enjoy, like dairy milk, that deliver benefits backed by decades of research.

Consider these tips for incorporating nutrient-rich foods into a few trending diets to make them work for you.

Intermittent Fasting: Skipping meals could do more harm than good if youre not getting the nutrients you need to be your best. A better bet: balanced, flavorful meals that incorporate multiple food groups. If you really want to try intermittent fasting, consider not eating past a certain time in the evening so you can fast throughout the night, and make sure to eat a nourishing breakfast in the morning, like oatmeal made with real milk, topped with fruit and a handful of nuts.

Plant-Packed Plates: If youre considering a vegetarian or plant-based diet in the new year, its important to pack the right nutrients into your meatless meals, particularly protein, calcium, vitamin D and vitamin B12. Make sure youre getting enough by enjoying a variety of plant-based foods like beans, nuts, fruits and vegetables along with some other thoughtfully chosen options. Real dairy milk is a good choice in a vegetarian diet, providing as much as eight times more protein than many non-dairy milk alternatives. Each 8-ounce glass is also a source of vitamin D, and an excellent source of calcium and vitamin B12.

Focus On Fats: If youre keeping closer tabs on your fat intake, its important to choose the right ones and know that a growing body of evidence suggests not all saturated fats are the same. For example, whole milk, which has more dairy fat than skim or low-fat varieties, may actually help raise good cholesterol and could be considered part of a diet thats also good for your heart, according to research in the European Journal of Clinical Nutrition.

Calorie Conscious: Monitoring the calories you consume versus the calories you burn through exercise and everyday activity can help manage the fuel your body needs. When you consistently burn more calories than you eat, you are more likely to effectively lose weight. However, that doesnt mean you have to forgo all your favorite foods. For example, when it comes to dairy, swapping full-fat options for skim or low-fat alternatives is one way to receive the same nutrient package with less fat and calories.

Continued here:
Resolve to Make Real Nutrition a Priority - Genesee Sun

Although eliminating bread is the hardest goodbye of all, low-carb diets have been the rage for quite some time now. There are a few different plans you can follow. Keto is a major one thats yielding quick, drastic weight-loss results for tons of people, and Paleo is another trendy plan. And then there are the tried-and-true low-carb classics, like the Atkins diet (this might be the first time youve heard that one in a while).

Both keto and Atkins are actually pretty similar when it comes to the amount of macronutrients (fat, carbs, protein) you should be consuming day to day, but what are the actual differences between the two and which would be a better fit, nutritionally?

Of course you could just make your choice based on how much pasta youre able to eat, but nutrition experts do believe that one is a little bit better than the other for a few reasons. Two dietitians Natalie Rizzo and Susan Piergeorge give the lowdown on these high-fat, high-protein, low-carb eating styles. Their verdict, ahead.

The ketogenic diet is a high-fat, low-protein and low-carbohydrate diet that was originally developed to treat epilepsy, explains Piergeorge. Thats right, historically, it wasnt prescribed for extreme weight loss but to reduce blood sugar you can hardly have any sugar on the diet which during the 1920s was thought to lower the risk of seizures. Now, the diet is a huge trend for weight loss as well as treating type 2 diabetes, Piergeorge adds.

Heres the basic formula: Fat accounts for 70 to 95 percent of the keto diet, while protein makes up 5 to 20 percent, and carbohydrates just 5 to 10 percent of what youre eating. It tends to bring on dramatic weight loss because youre consuming less than 50 grams of carbs a day on keto, ideally.

At this ratio, the body starts to burn fat. Once the bodys glucose stores become depleted, ketone bodies are produced (these are products of fatty acid oxidation in the liver) and provide an alternate source of energy, Piergeorge explains. Basically, fat, instead of sugar from carbs, becomes your bodys main energy source and when youre burning fat, you lose weight.

READ MORE: Low-Carb Vs. Keto: Whats The Diff And Which Is Better?

Once you read this, you may be tempted to devour an entire charcuterie platter. But the focus really is on healthy fats and lean meats, and supplementing those with fruits and vegetables in moderate amounts, since those are technically considered carbs.

There are some potential health benefits you could experience by going keto. At the same time, the diet can have side effects, as explained below.

Well, if youre trying to lose weight and have tried many other avenues to do so, eating keto may be effective. If youre diabetic or pre-diabetic, it may also help lower your blood sugar since youre cutting out all that sugar.

And, Rizzo adds, it could be a fit for some athletes, too. Certain elements of the keto diet, like the emphasis on healthy fats and protein, is a good recommendation for active individuals who put a lot of wear and tear on their muscles and need more calories, Rizzo says. You have to make sure the fats you choose are healthy, omega-3-rich fats instead of saturated fats, and that youre choosing lean sources of protein.

Remember that before making a major lifestyle change, though, its best to check it out with your medical professional first. You dont want to end up feeling worse after making this dietary switch instead of better.

READ MORE: Do You Really Need To Give Up Carbs To Lose Weight?

Though the Atkins diet basically peaked in the late 90s (didnt we all?), it was actually developed much earlier by Robert C. Atkins, a doctor who published his first book, Dr. Atkins Diet Revolution, in 1972, and then his most popular bestseller, Dr. Atkins New Diet Revolution, in 1995. Dr. Atkins intended on it being a way to cut carbs, of course, and reduce high blood pressure.

Basically, with Atkins, you generally have two paths you can choose from: Atkins 20 and Atkins 40, based on the grams of carbs you should be eating per day. Its also low in carbs, higher in fat and higher in protein, which ideally should prompt the body to burn fat.

If youre trying to shave off more than 20 kilograms, youd eat about 60 to 70 percent fat, 20 to 30 percent protein, and 5 to 10 percent carbs on Atkins 20 (youre allowed 20 grams of carbs a day), Rizzo explains.

If you would like to lose less than 20 kilograms, go with Atkins 40. It consists of 55 to 65 percent fat, 20 to 30 percent protein, and 10 to 15 percent carbs. Youre allowed 40 grams of carbs per day, which is a bit easier when youre tallying up macros. Theres also Atkins 100, which is a slightly simpler plan that allows for 100 grams of carbs per day.

Like keto, Atkins focuses on lean protein, as well as healthy fats. Depending on the plan individuals follow, the plan emphasizes consuming protein at least three times per day in 120 to 170-gram portions including meat, seafood, poultry and eggs, Piergeorge explains. Fats are encouraged, you want at least 3 tablespoons per day in the form of butter, mayonnaise, or olive or other vegetable oils, she adds.

Just like keto, there are potential health benefits of the Atkins diet, as well as side effect you should be aware of before you try it.

Like keto, it may help an individual drop some serious kilos if its done the right way. And it can help lower your blood sugar if you have type 2 diabetes or are pre-diabetic.

Also, counting macros can be a good way to really boost awareness of what youre putting in your body, especially if you are an athlete and want to make sure youre fuelling properly for training. But, Piergeorge argues, a highly restrictive diet doesnt work for everyone, and you should consult a doctor or nutritionist before beginning this strict regimen.

READ MORE: 12 Fasting Tips Thatll Help You Actually Lose Weight (And Not Go Crazy)

Keto and Atkins may seem like the same thing when it comes to eating more fat and protein and less carbs and sugar, but there are some nuances you should keep in mind.

Both keto and Atkins are highly restrictive diets, the experts point out, so it may be difficult to sustain these major lifestyle changes and cut out carbs for a long period of time.

Keto becomes tricky because it can be an unhealthy diet if you dont do it correctly, and consume too many unhealthy fats (were talking cured meats instead of avocado). I wouldnt necessarily recommend the keto diet because it has such a high percentage of fat and a low percentage of carbs. Its unsustainable in the long run, and there is too much of a tendency to eat a lot more saturated fat than you need, Rizzo says.

If she had to choose between these two highly restrictive eating regimens, shed choose Atkins because it allows for more carbs (in the form of fruits, veggies and whole grains) and ultimately more leeway in your eating and more balance in your diet.

Atkins also gives you more wiggle room because you can choose the 20, 40 or 100 option for allotment of grams of carbs per day. That way, you can introduce a little more pasta into the mix if thats how you want to roll.

But its ultimately your decision youll be making the dietary changes so they have to fit with your lifestyle and make you feel happy and healthy. Changing your diet (and especially eliminating the majority of carbs from your diet) is not easy, and may take some trial and error, so its important to thoroughly research all of your options.

This article was originally published on http://www.womenshealthsa.co.za

Image credit: iStock

Mara Santilli

See more here:
What's the difference between keto and Atkins - and which one is more flexible? - Health24

Heres the moment I began to hate my body: I am twelve years old, standing next to one of my friends in front of the mirror in the locker room after track practice. She, like the other girls in our school who were routinely called beautiful, was stick-thin. Comparing the size of our thighs, I realized that I was not. Suddenly, I became convinced that my physical form was inferior to hers; my legs began to seem like a personal failing. From there, I undertook the project of correcting what I saw as wrong with my body; mainly, that I wasnt medically underweight.

Food, instead of something to enjoy, became a collection of macronutrients. In some ways, this line of thinking had already been drilled into me by my mother, a registered dietician. However, her well-meaning advice about eating a balanced diet had been twisted by my own self-loathing into something much more sinister; a bowl of chocolate ice cream was now reduced to 30 grams of sugar, 14 grams of fat, and more calories than I wanted to think about. And if I ate that bowl of ice cream, it would mean almost overwhelming guilt; I had poisoned my body, and there would be consequences.

By the time I had entered high school, this way of viewing food had been reinforced by years of exposure to online dieting culture. My Instagram feed was filled with references to clean eating, my YouTube recommendations were filled with videos titled what I eat in a day, and how I lost 20 pounds in 6 months. I was obsessed with eating a diet free from any unclean foods, convinced that if I were just a little skinnier, I would finally be worthy.

For the most part, my efforts were applauded. After all, theres nothing visibly wrong with someone who regularly eats salad, so it took me too long to realize the truth: I had an unhealthy relationship with food.

At the time, unhealthy was probably the last word people would have used to describe me; I was known for eating healthily. This image was heavily reinforced by the presence of my mother, who frequently gave nutrition talks at my high school. Outwardly, I was a role-model. Internally, I felt awful, all the time. When I was particularly stressed, I starved myself.

Eating disorders are a disease; to be afflicted with one is to have caught a contagion, and the virus is everywhere. Current media messaging tells us eating a balanced diet is the way to nirvana; our supermarket checkout aisles are stocked with magazines filled with tips for eating better (read: losing weight) from beautiful (read: skinny) celebrities.

I see the symptoms of the illness in my friends all the time: passing out after eating only half a salad the entire day, or taking punishingly long runs in order to lose an invisible amount of weight. Ironically, if divorced from context, a lot of the things these girls do would be viewed positively, perhaps even as self-care. This only underscores that our ideas of what being healthy looks like can obscure what is actually self-harm.

These narratives pretend to promote a healthy lifestyle, but are almost always actually about weighing less. Behaviors that are clearly harmful (drug addiction, intermittent fasting that borders on starvation, bizarre cleanses) are tolerated, so long as the person doing them fits a physical mold. Case in point: The periods when I was most unkind to my body and when, as a result, I was the thinnest were also the times when I received the most compliments. My physical and mental health were always secondary to how I looked.

I wish I could tell you that I educated myself on the body-positivity movement, or went to see a therapist, or did some other kind of personal work, and thats how I got better. But that wouldnt be true. I no longer skip meals, and for the most part, Im much happier with my body. Still, I think there might always be a part of me ready to punish myself.

We are often encouraged to think about the food we eat. Americans, after all, have a junk food problem, and maybe a little more mindful eating would improve our health outcomes. But I would like to think about what I eat a little less, and I encourage others to do the same.

Rebecca E. J. Cadenhead 23 lives in Canaday Hall. Her column appears on alternate Tuesdays.

Continued here:
I Want To Think Less About Food | Opinion - Harvard Crimson

Three-and-a-half weeks later the groups were tested for bone markers after fasting, eating, exercising and again after a carbohydrate restoration feed.

The athletes on the keto diet displayed an increase in the markers of bone breakdown and a reduction in the markers of bone formation.

This is strong circumstantial evidence that the ketogenic diet could have adverse effects on bone health in elite athletes.

The researchers, whose work was published inFrontiers in Endocrinology, believe this may be the result of an inflammation response.

Louise Burke, the head of sports nutrition at AIS, said when there was low carb availability during exericse, there were "increases in the inflammatory response to exercise and theres a number of ... activities that are the result of that, one of them being the bone-change".

You would predict that if this was the daily environment in which they were getting more bone breakdown then, over time, that would lead to bone loss or loss of bone mineral density, she said.

Loading

Professor Amanda Salis, from the University of Western Australias School of Human Sciences, says the study (which she was not involved with) showed that "elite athletes who underwent the ketogenic diet were breaking down more bone and rebuilding less bone than the elite athletes who underwent the non-ketogenic diet".

This is strong circumstantial evidence that the ketogenic diet could have adverse effects on bone health in elite athletes. It is not clear if these same results would also apply to people who are not elite athletes.

While the ketogenic diet may remain popular in certain circles, it is no longer popular among the elite athletes Burke works with at the AIS.

Their research has found that for athletes needing to work at a high intensity (80-85 per cent of VO2 max) it is not beneficial.

This is because fat requires more oxygen to burn than carbohydrates, Burke explains. So when an athlete needs to find another gear so they can sprint to the finish line, or power up a hill or break away from the pack, they have to use more oxygen or slow down.

In our studies, we found it might be an OK thing to do in very moderate ultra-endurance exercise but when were dealing with higher intensity elite athletes, its actually a disadvantage, she said.

For this reason, when Burke now tries to recruit athletes to try the keto diet so they can further explore the bone angle, they decline.

Burke insists no nutrition study is black and white. Theres always context, she said, advising people to weigh up the evidence and see where it points.

For long-term bone health and high-performance sport however, the evidence does not point to the ketogenic diet.

Sarah Berry is a lifestyle and health writer at The Sydney Morning Herald and The Age.

Excerpt from:
Keto diet craze may lead to reduced bone health: research - The Sydney Morning Herald

There is so much information out there around what and how to eat it can be overwhelming. The truth is, there is no one way to eat or magic pill to take. There are a few basic foundational pieces essential to consider when thinking about your diet and how to eat for optimal well-being and vibrancy.

Ensuring that the bowels are functioning properly, and food is absorbed properly is key. Fiber, fermented and enzyme rich foods provide the necessary materials to keep this system running smoothly. Symptoms like gas, bloating, constipation, diarrhea and reflux are signs that something is awry and perhaps the foods you are eating may be negatively impacting your health.

Some of my favorite digestion friendly foods include sauerkraut, kimchi, mung dahl, root vegetables, warm leafy greens, berries, ancient grains.

Now, Im not talking about a drastic diet here. Im talking about supporting the bodys natural detox organs like the liver, kidneys, skin, and lymphatic system along with the digestive system to work effectively. When these organs are healthy, there is less inflammation, chronic fatigue, auto-immune disorders, and food sensitivities. Supporting the bodys inherent and intelligent detox mechanism with real food is the best for most generally healthy individuals. Ideally, eating these foods daily will keep your body humming.

Foods to include: Cruciferous vegetables and leafy greens, lemon, beetroot, avocado, garlic, turmeric, ginger, cilantro, parsley, cauliflower, cabbage, bok choy, broccoli

Often overlooked, sleep is the sleeper when it comes to health. When we sleep, the body cleanses all the organ systems essentially cleansing the palate for the next day. If sleep is disturbed, it can be one of the underlying causes of health issues like hormone imbalances, weight gain and skin issues. Sleep can be hard to come by for many reasons. Stress can be a factor as well as lifestyle and schedule. It is important to create a daily routine where 7 hours of undisturbed sleep can be had.

Foods to include for better sleep include: Almond milk with saffron, barley grass powder, valerian root, holy-basil, passionfruit tea and cherry juice

Eating for energy is one of the biggest requests I receive in my coaching practice. Fatigue, exhaustion, general malaise and lack of interest in day to day activities is becoming more and more common. The nature of our society encourages constantly doing and consuming more which activates our systems in ways previous generations did not.

Social media and the internet have created anenvironment where our brains are constantly receiving new information thatactivates the nervous system. When this happens, our bodies assume we mustact and begin to utilize materials that may not be necessary. When thishappens chronically, immunity decreases, and energy becomes diminished as thebody tries to repair. Eating foods for energy are important as is creatinghealthy lifestyle boundaries.

A food that is good for energy provides steadynutrition ensuring there are no spikes and crashes throughout the day. It isalso important to keep blood sugar steady by eating small frequent meals every3 hours.

Foods to include: Edamame, Quinoa, Goji Berries, sunflower seeds, pumpkin seeds, eggs, brown rice, beans

Balanced health and wellness is derived from understanding how and what to eat in combination with supportive lifestyle habits. To be healthy is a creative art that requires constant interest, refinement and reflection.

View post:
The 4 Essentials for Foundational Wellness - Thrive Global

Most UAE residents are concerned about their diet. Image Credit: Getty

Dubai: Almost half (45 per cent) of the people employedin the United Arab Emirates (UAE) revealed they are worried about their long-term health, according to a new study.

They admitted they have not had a health check in the last year and a significant number said they have no idea about the simple metrics of health such as cholesterol levels, according to new research from Aetna International, a global health benefits provider. Inflexible and long working hours are compounding the problemas employees feel unable to take time off to manage their health, says the report.

The findings are revealed in the Business of health 2020 report, how organisations can overcome employee health inertia, which explores the attitudes to health of 4,000 office workers in the UAE, USA, UK and Singapore, focusing on the health fears of todays workers and probing the gaps in their own health knowledge.

Despite the fact that 94 per centof UAE respondents say that they think about their health at least some of the time, 40 per cent admitted that they would not go to the doctor for a general health check-up unless they felt ill, and just over a quarter (27 per cent) say they are too scared to get a health check-up.

In addition, few know of basic indicators of their own health only 35 per cent of UAE respondents know their cholesterol level and just 31 per cent their body fat percentage. However, when compared to respondents from the other countries surveyed, overall employees in the UAE and Singapore have a better knowledge of health measurements like blood pressure, cholesterol and body mass index (BMI) than those in the US or UK.

Most UAE workers acknowledge they could do more to improve their health, with over half (56 per cent) admitting their diet needs improvement and three quarters (75 per cent) saying they need to exercise more. When people do feel ill, however, 39 per cent say they tend to look up symptoms online and self-medicate rather than seeking out a doctor.

Catherine Darroue, Senior Director of Customer Proposition, EMEA, Aetna International, said: While the majority of workers are aware they need to do more to improve their health, fear and worry are causing a huge number to avoid the situation. More should be done to empower people to manage their own health, with a focus on changing company cultures to promote prevention and early intervention. It is not only the responsibility of the employee but also that of the employer to ensure people are equipped to lead healthy lives.

Increasing pressure in the workplace is having a significant impact on how people prioritise their health. Half (50 per cent) of UAE employees surveyed admit that they often feel stressed because of work but dont see a healthcare professional about the issue. Long and inflexible working hours may be to blame, as nearly a third (32 per cent) say they dont have time to be ill at work and a quarter (25 per cent) cite lack of time off from work as the reason behind their health inertia.

Results also indicate that employers could play a bigger role in encouraging people to look after their health, with over a quarter (28 per cent) of office workers admitting they would go to the doctor if their boss told them to. Nearly half (48 per cent) also said the ability to take time off work to go to the doctor would encourage them to make an appointment.

Additionally, better access to online health consultations would encourage just over a third (34 per cent) to get regular check-ups, and an almost equal number (35 per cent) would like the use of an app or online service.

Expanding access to healthcare is imperative to ensure todays time poor workers prioritise their health. Technology can undoubtedly play a role here, but businesses also need to ensure they create a culture where people can talk about and take time for their health needs, concluded Catherine.

Over a third (39 per cent) say they tend to look up symptoms online and self-medicate rather than seeking out a doctor

Half (50 per cent) of those surveyed admit that they often feel stressed because of work but dont see a health care professional about the issue

Nearly a third (32 per cent) say they dont have time to be ill at work

A quarter (25 per cent) cite lack of time off from work as the reason behind their health inertia

Better access to online health consultations would encourage nearly a third (34 per cent) to get regular check-ups, while over a third (35 per cent) would like the use of an app or online service

See the rest here:
56% of UAE residents feel they need to improve their diet - Gulf News

Britain is in the grip of a Type 2 diabetes epidemic.

Yet the disease is regarded by many experts as entirely preventable.

With the right diet and lifestyle choices, millions could avoid a deadly condition that raises their risk of heart disease, blindness and amputations.

Crucially, those choices can often be tiny tweaks rather than wholesale changes that involve turning your daily routine upside down.

Its all about setting realistic goals that fit into your current lifestyle, says Natasha Marsland, senior clinical adviser with the charity Diabetes UK.

Even little things can make a significant difference.

So what are the small adjustments you can make that could help to protect you against the scourge of diabetes?

Fighting off diabetes doesnt necessarily mean doing an Adele-like slimathon and shedding huge amounts of weight.

In fact, studies show losing just five to 10% of your total body weight can have a dramatic impact on your risk, slashing it by up to 60%.

To put that in context, somebody weighing 15st (95kg) would need to ditch just 10-11lb (4-4.5kg) to significantly reduce their chances of developing the condition.

A recent study, involving more than 7,000 adults at the University of Texas at Houston, US, found small amounts of weight loss helped, although the more patients shed, the greater the benefits.

Researchers said: If youre overweight or obese, even losing just a little is better than nothing.

But the rewards appear to be greater for those who manage to lose more.

Going for a 10-minute brisk walk after breakfast, lunch and dinner could be one of the best ways to control blood sugar and potentially slash your risk of diabetes.

A 2016 study at the University of Otago in New Zealand found it was better at keeping glucose readings down than a single daily 30-minute walk.

Scientists tracked 41 adults and found shorter, more frequent strolls after large meals cut blood sugar readings by 12% more than a half-hour walk.

Its thought getting up and moving straight after food may be better at controlling the spike which usually occurs in blood sugar scores directly after eating.

Other studies show walking up and down stairs for just three minutes after a meal has the same effect.

A healthy diet is crucial for preventing the onset of Type 2 diabetes.

But certain foods may have a more potent effect than others.

One study in the British Medical Journal found eating just one apple a day can keep the condition at bay but only if you eat it whole rather than juiced.

Scientists at Harvard School of Public Health, US, looked at the effects of various fruits.

Apples, grapes and blueberries seemed to have the most benefit.

Volunteers eating at least two servings a week were 23% less likely to develop Type 2 diabetes than those eating them just once a month or less.

But the same study found that drinking fruit juice every day actually increased the diabetes risk by 21%, due to the high natural sugar content.

Slumping in front of the TV for hours on end is known to be bad for health. But how much telly a day is too much?

According to scientists at the Harvard School of Public Health the answer is anything more than about two hours.

After that, the risks for diabetes and heart disease begin to increase sharply.

They tracked thousands of volunteers and found after two hours, the risk of Type 2 diabetes went up by about 20%.

If they sat in front of the TV for four to six hours, it went up even further. Researchers said in a report on their findings: The message is simple. Cutting back on TV watching significantly reduces the risk of Type 2 diabetes, heart disease and premature death.

It might sound like unconventional health advice but enjoying an alcoholic drink each day might actually reduce your risk of Type 2.

Heavy drinking, in excess of government guidelines, is known to be bad for health generally by increasing your calorie intake and the amount of fat you are carrying, making it more likely you could end up with Type 2 diabetes, heart disease or cancer.

But in moderation one drink a day research shows alcohol can actually improve insulin sensitivity. This makes it easier for insulin to open the lock on muscle and tissue cells, so that blood sugar can get in and be burned up as fuel.

Insulin needs to work properly to stop diabetes setting in and tests suggest small amounts of alcohol on a regular basis may help it do so providing its in combination with a healthy diet and lifestyle.

Numerous studies have linked regular coffee consumption with a reduced risk of Type 2 diabetes.

But the latest science suggests the benefits are more likely to be seen with decaffeinated products.

Thats because coffee contains plant chemicals called polyphenols, which are thought to dampen down inflammation inside blood vessels that can lead to complications in Type 2 diabetes.

The beverage also contains minerals like magnesium and chromium both of which have been linked with lower rates of the disease. Caffeine, on the other hand, has been found to damage the way insulin works in the body making it less efficient at getting rid of excess glucose and making it more likely that diabetes could set in.

Sleep deprivation is becoming recognised as one of the major risk factors for Type 2 diabetes.

Studies show people regularly getting six hours or less a night are at a higher risk than those who enjoy seven or eight hours.

The reason is that sleep loss interferes with the release of insulin the hormone that keeps diabetes in check and stimulates the production of stress hormones, like cortisol, which make it even harder for insulin to do its job.

On top of this, insufficient rest increases your appetite and makes you crave carbohydrates and sugary foods.

Scoffing too many of these over a long period of time wreaks havoc with blood sugar levels, making diabetes more likely to develop.

Theyre the breakfast choice of hipsters but avocados could potentially be much more than a tasty treat, according to scientists.

Experts at the University of Guelph in Canada recently discovered making them a regular part of your diet could prevent the onset of Type 2 diabetes.

Thats because the fruit contains a compound which, experts believe, can inhibit the cellular processes that lead to the condition.

Tests revealed that avocatin B a fat molecule found only in avocados improves the bodys response to insulin, which makes it better able to burn up the glucose circulating in the bloodstream, thereby reducing the risk of diabetes setting in.

Enjoy them in moderation, however, as avocados are high in fat. And while it is healthy unsaturated fat (rather than unhealthy saturated fat seen in animal products), it is still high in calories and too many could bump up your waistline.

Physical activity is obviously good for warding off diabetes, but could weight training in particular be the key?

One study at Iowa State University , US, found adults on the verge of getting Type 2 diabetes were able to keep it at bay by doing strength-training exercises.

The regime did not mean having to bulk up like an Olympic weightlifter or signing up to an expensive gym. Instead, regular exercises with moderate weights at home could reap the same benefits.

The study found weight training reduced their risk of the illness by 32%, partly because building muscle helps to improve the bodys response to insulin produced by the pancreas.

It also burns up blood sugar, easing the strain on insulin from the pancreas to do the job entirely on its own.

British shoppers spend an estimated 400million a year on rice and the vast majority of this goes on the white variety.

But simply switching to brown rice could work wonders for your health.

White rice is classed as a refined carbohydrate with a high glycaemic index. This means it can cause rapid spikes in blood sugar levels which, over time, increase the risk of Type 2 diabetes.

Brown rice, on the other hand, has a low glycaemic index which means it is digested more slowly and triggers a smaller and more gentle increase in blood sugar levels.

Research published in the Journal of Agricultural and Food Chemistry last year found brown rice triggers a reaction which makes the body more effective at using insulin to control glucose levels.

Excerpt from:
Top small daily diet and exercise tips to help cut the fat and avoid diabetes - Mirror Online