Its known that drinking more water can help lower the likelihood of urinary tract infections (UTIs) by flushing out bacteria present in the urinary tract. But what about the food we consume? Can what we eat (or avoid) help reduce the risk of a UTI?

The answer is yes, according to new research, published January 30 in Scientific Reports, which found that the overall risk of developing a UTI was lower in vegetarians compared with meat eaters.

RELATED: Is There a UTI-Causing Superbug Lurking in Your Gut?

The study took place in Taiwan, where investigators recruited participants from among volunteers of Tzu Chi, an organization of Buddhists who participate in a variety of charity and disaster-relief efforts. About one-third of the members are vegetarians, and all volunteers must agree to swear off alcohol and smoking to join the group.

Participants completed a food frequency questionnaire, which included whether they identified as a vegetarian. Individuals who said they were vegetarian but reported eating meat or fish as part of their diet were classified as non-vegetarians. After researchers excluded people under 20, those with incomplete questionnaires, and those with a history of UTI, 9,724 subjects remained: 3,257 vegetarians and 6,467 non-vegetarians.

Investigators followed participants from 2005 to 2014 through the National Health Insurance Program, which covers nearly 100 percent of the population, to identify any diagnosis of a UTI. At the end of the study period, 217 people in the vegetarian group had been diagnosed with a UTI compared with 444 people in the non-vegetarian group.

RELATED: What Is a Flexitarian Diet? What to Eat and How to Follow the Plan

That difference translated into a 16 percent lower overall risk of UTI for vegetarians compared with non-vegetarians. In a further subgroup analysis, a vegetarian diet was significantly associated with a reduced risk of UTI mainly in females, according to the authors.

After adjusting for various chronic conditions like hypertension, diabetes, and high cholesterol, the vegetarian diet seemed to have a protective effect against UTIs for women, but no distinct difference was found in males, the authors write. The risk reduction was also present in nonsmokers for uncomplicated UTIs which are those that crop up in otherwise healthy people.

Women are more likely than men to get a UTI; 60 percent of women will have at least one UTI in their lifetime compared with only 12 percent of men. This is because women have shorter urethras than men, meaning that bacteria has a shorter distance to travel to get to the bladder, according to the Urology Care Foundation.

Because vegetarian diets are associated with different bacteria flora in the gastrointestinal system, it isnt surprising that the risk of UTI was lower in this group, says Chin-Lon Lin, MD, the lead author and a professor at Tzu Chi University in Taiwan.

Dr. Lin suspects that the risk reduction is due to the combination of more vegetables and the elimination of meat. But we do think meat plays a more important role because it changes the intestinal flora, says Lin.

The strains of E. coli that cause the majority of UTIs are known as extraintestinal pathogenic Escherichia coli (ExPEC), and they can colonize and infect normally sterile body sites. Researchers theorize that by eliminating meat, particularly pork and poultry, which are known to contain these strains of E. coli bacteria, people are less likely to introduce the bacteria into their bowel and therefore lower the risk that the bacteria will travel to the urethra.

Another potential contributor could be the high fiber content in vegetarian diets. Because of the way fiber is metabolized, it decreases the pH in the gut, which in turn may inhibit the growth of E. coli, the authors write.

RELATED: 9 Things You Should Know Before You Go Vegetarian

Although these findings are intriguing, there are a number of other factors in the Buddhist lifestyle beyond dietary ones, says Yufang Lin, MD, an integrative internal medicine doctor at Cleveland Clinic in Ohio, who was not involved in this research. This makes it difficult to attribute the reductions in urinary tract infections to the effects of diet alone, she says. While I dont think this study provides conclusive evidence that a vegetarian diet reduces UTI risk, there are a number of things about the vegetarian diet that can support the reduction of UTI, says Dr. Lin.

The study authors acknowledge their findings have a few key limitations. They based the presence (or absence) of a UTI on the coding of the healthcare provider (ICD-9) rather than the gold standard, which would have been clinical symptoms and lab tests, including a urine culture. Factors that are known to influence UTIs, such as water intake and sexual activity, were not measured or accounted for in the findings.

According to Dr. Chin-Lon Lin, further research should include more analysis of the strains of bacteria that are responsible for UTI, which will shed light on the mechanism of the apparent protective effect of vegetarian diets.

In addition to reducing exposure to E. coli by eliminating meat, there are ways that eating more vegetables can reduce the risk of UTI, according to Dr. Yufang Lin. Many plant-based foods, particularly herbs or bitter foods, have antimicrobial properties and are also antioxidants, she says.

A vegetarian diet is often rich in components that are antimicrobial, says Lin. Antimicrobial means it has the ability to fight the presence of microbes, including bacteria. These work to suppress bacterial growth in the food that we eat as well as suppress bacterial growth in the gut, she says.

This is combination reduces the amount of bacteria in our intestinal environment, which in turn reduces the possibility of bacteria going to our bladder, she explains. This is how a vegetarian diet that has a lot of antimicrobials can be very beneficial, says Lin.

As part of the vegetarian diet youre also going to get a lot of foods that are antioxidants, says Lin. They are also supportive of our own immune system and as a result can also promote our ability to fight off infection, she says.

Finally, fruits and vegetables are rich in nutrients, which help support the bodys functions in general, says Lin. There are a lot of factors that support having a plant-based diet. You dont necessarily have to be a vegan for better health, she adds.

I absolutely think when you eat lots of whole foods, vegetables, fresh fruits, things of that nature, youre going to get multiple benefits and the potential to reduce UTIs, Lin says. For someone whose immune system is a little bit weaker, she recommends cooking with lots of spices such as garlic, onion, rosemary, thyme, oregano, ginger, all of which are antimicrobials and antioxidants, she says.

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Urinary Track Infection (UTI) Risk Reduced With Vegetarian Diet - Everyday Health

Jordan Spieth was just 19 years old when he turned pro in 2012. Since then, hes checked off preeeetty much every career accomplishment that a golfer could dream of, winning the Masters, the U.S. Open, and the British Open. (The PGA Championship still famously eludes him.) But as of late, Spieths fortunes have swung in the opposite directionhe finds himself in an unfamiliar position, ranked No. 51 in the world, his worst spot since his rookie campaign.

And yet, chatting with the eternally unflappable Spieth, youd have no idea he was in the midst of perhaps the most difficult stretch of his career. Im healthy and probably stronger than Ive ever felt, he said at the Under Armour headquarters in Baltimore earlier this month, where he was revealing his newest signature golf shoe, the Spieth 4. I feel rested and recovered and ready to go.

Now 26 and in year five of a ten-year contract with Under Armour, a deal that reportedly rivals the one that Nike once made with Tiger Woods, Spieth is no longer the young phenom on tour. Hes cool with that, and off the course, he looks forward to guy-in-his-mid-20s activities like overdoing it on guac with his wife at a local Mexican restaurant.

He filled us in on what his diet and training routine looks like and why he doesnt check his phone when hes practicing. And he breaks down his newfound appreciation for different recovery methods. (Spoiler: Hes got a hyperbaric chamber at home.)

GQ: What time are you up in the morning?

Jordan Spieth: I'm typically up around 7:00. I like to train in the morning. When I'm home in Dallas, I'll train four or five times a week. Its a lot of mobility stuff, like yoga, bands, some plyometrics. In the off-season, thats when youll see me doing more lifting. Im not doing much cardio off the course, since by the end of a day of golf, Ive sometimes walked about ten miles. Plus, I hate the treadmill. Ive learned to love bikes. We've got a Peloton at home. I did an Ally Love ride this morning.

Do you eat once the training is done?

If Im training at 9 or 9:30, then Ill eat before. Otherwise, Ill train and then eat after. Ive learned to love making my own breakfast. I don't cook much, but I do cook that. I'll do eggs with avocado, chicken, and apples, or apples, gouda, and sausage. Sometimes Ill have a sweet potato hash with that. Other mornings, I'll just make shakes.

Whats in the shake?

I really like Vega protein powder, and Ill use the vanilla if Im going sweet with berries. Otherwise, I prefer the taste of the chocolate better. But typically, Ill use that as a base, then add mixed berries, banana, peanut or almond butter, and chia seeds or flax seeds. I just load up anything I find in the kitchen. I'll finish it with spinach or kalesince you cant really taste it and its good for youand add some almond milk, then blend it.

After Im done there, Ill head to the course. On a typical day, Ill start with anywhere between two and four hours of practice time. Then I'll actually play. It's a 9-to-5 essentially, like anywhere else, and I stay away from my phone while Im at work. I really try to approach it like that, but the flip side is that I enjoy it a lot more than I would if I were sitting at a desk. Its kind of a dream come true for me.

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Jordan Spieth: The Real-Life Diet of Pro Golfs Biggest Guacamole Fan - GQ

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Cardiovascular disease is the leading cause of death among both men and women in the United States, according to the CDC (Centers for Disease Control and Prevention). Recent data shows that one person dies every 37 seconds in the U.S. from heart disease. About 647,000 Americans die from heart disease each yearthats one in every four deaths.

Some of the major factors contributing to heart disease include stress, high blood pressure, obesity, diabetes, high cholesterol levels, smoking and congenital heart defects.

Fortunately, about 80% of cardiovascular disease, including heart disease and stroke, are preventable. Meaning, by sticking to a healthy lifestyle you can keep heart ailments at bay for good.

Here are seven surefire tips to keep your ticker in the best shape, according to experts:

#1 Stay physically active.

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"Exercise, especially aerobic exercises like running, cycling, dancing or swimming, is essential for optimal cardiovascular health," says Dr. Amnon Beniaminovitz, a multi board-certfied cardiologist with Manhattan Cardiology. Besides helping you maintain or reach a healthy weight, aerobic exercise helps lower blood pressure, reduce stress, increase HDL and improve blood sugar regulation. In addition, "it promotes positive physiological changes, such as encouraging the heart's arteries to dilate more readily," tells Dr. Beniaminovitz. "It also helps your sympathetic nervous system (which controls your heart rate and blood pressure) to be less reactive," he adds. According to a Harvard Health Publishing report, exercising regularly also helps grow more blood vessels by expanding the network of capillaries. "In turn, muscle cells boost levels of the enzymes that allow them to use oxygen to generate energy. More oxygen-rich blood and more efficient metabolism: it's the formula that explains why people who exercise regularly enhance their endurance and strength," it explains. Dr. Beniaminovitz recommends establishing a morning workout routine, ideally lasting 30-40 minutes. Here are three kinds of exercises that are great for your heart health. Other than that, try to keep moving throughout the day as largely a sedentary lifestyle increases the risk of developing heart-related issues, even if you workout regularly. So take the stairs, have walking meetings, invest in a standing work station or take a short walk during lunch break. Bottom line: Stay physically active as much as possible.

#2 Load up on whole foods.

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Eating mostly whole foods that are free from any kind of additives is crucial for better cardiovascular health. "A heart-healthy diet consists of lots of fruits, veggies, whole grains, nuts, legumes, eggs, poultry and healthy fats (fatty fish, olive oil, etc.)," says Rachel Berman, registered dietitian and general manager of Verywell. Both Dr. Beniaminovitz and Berman recommend following the Mediterranean Diet. Dr. Beniaminovitz also suggests keeping a food log to help monitor your daily diet and make better food choices. Here are some heart-healthy foods you should eat more often:

#3 Cut back on processed foods.

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Processed foods are packed with harmful ingredients like trans fat, saturated fats, MSG and added sugar and sodium. "Trans fats, both artificial and naturally-occurring, raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels," says Dr. Beniaminovitz. "Eating trans fats is also linked to a higher risk of developing type 2 diabetes," he adds. Similarly, "consuming foods that contain saturated fats also raises the bad cholesterol levels in your blood, increasing the risk of heart disease and stroke," explains the cardiologist. Meanwhile, eating salty foods increases the amount of sodium in your bloodstream. "Extra sodium in the blood pulls water into your blood vessels, increasing the total amount or volume of blood inside them. With more blood flowing through your blood vessels, the blood pressure increases," says Dr. Beniaminovitz. "Its like turning up the water supply to a garden hosethe pressure in the hose increases as more water is blasted through it," he explains. Over time, "high blood pressure may overstretch or injure the blood vessel walls and speed the build-up of gunky plaque that can block blood flow. Also, the added pressure tires out the heart by forcing it to work harder to pump blood through the body," tells the heart specialist. "Consuming too much added sugar is just as bad for your heart health," says Berman. It can contribute to high blood pressure, weight gain, diabetes and inflammationall of which are linked to a higher risk of stroke and heart attack. "The recommended amount of added sugar for an average adult is less than 100-150 calories per day," tells the dietitian. Here are ten processed foods that are worst for your health.

#4 Manage stress.

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While some amount of stress is actually good for you, the key is to keep stress and anxiety from spiraling. "Excessive stress can lead to an increased heart rate, elevated blood pressure, inflammation and abnormal heart rhythmsall of which are bad for your ticker," says Dr. Beniaminovitz. Cognitive Behavioral Therapy (CBT), deep breathing and realistic goal setting are some ways to manage your stress levels effectively. Here are a few more tips to control and reduce stress.

#5 Say no to smoking.

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"Studies after studies have shown that quitting smoking is one of the most important things you can do to ensure better cardiovascular health," says Dr. Beniaminovitz. "It causes inflammation and damage to all vascular beds and is a major cause of heart attacks and strokes," he adds. Moreover, research highlights that smoking elevates heart rate, tightens major arteries and can cause an irregular heart rhythm, all of which force your ticker to work harder, states Texas Heart Institute. Even passive smoking is a major risk factor for cardiovascular disease. According to the CDC, secondhand smoke causes nearly 34,000 premature deaths from heart disease each year in the U.S. among nonsmokers.

#6 Watch your alcohol intake.

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"Alcohol is a direct cardiotoxin and is bad for your heart," says Dr. Beniaminovitz. "Excessive drinking can lead to the weakening of the heart, increased inflammation, high blood pressure, higher LDL or bad cholesterol levels," says the cardiologist. "Heavy drinking may also prematurely age arteries over time, particularly in men, when compared to moderate drinkers," says the American Heart Association. Moreover, "binge drinkinghaving five or more drinks in two hours for men or four or more drinks for womenmay put you at higher risk for atrial fibrillation, an irregular or quivering heartbeat that can lead to blood clots, stroke and heart failure," it adds. "If you dont drink already, dont start. If you do drink, talk with your doctor about the benefits and risks of consuming alcohol in moderation," suggests AHA.

#7 Make sleep a priority.

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"Poor sleep increases the levels of stress hormones (like cortisol and adrenaline) in your body. These hormones lead to an increased production of glucose, which can contribute to diabetes and obesity," tells Dr. Beniaminovitz. "These stress hormones also increase baseline heart rate and blood pressure causing the heart to work harder," he says. Poor sleep also adversely affects our food choices, making us crave more carbohydrate-rich foods like candy, fries, sugary beverages, etc., adds cardiologist. According to the National Sleep Foundation, adults (aged 26-64) should get seven to nine hours of sleep per night while older adults (aged 65+) should sleep for seven to eight hours every night. If you've trouble falling asleep, check out this helpful guide from Mayo Clinic.

And lastly, don't forget to request your healthcare provider to conduct screening tests for blood pressure, cholesterol and coronary artery disease during your regular visits.

The rest is here:
Seven Simple Ways To Boost Your Heart Health - Forbes

Its not common knowledge that meat is a resource reaper, so wed like to show people the scale, explains Hanna Pamula, a PhD student at AGH University of Science and Technology who has created a tool which calculates the carbon footprint of your food.

The Omni Calculator Project is run by a small team of scientists in Poland who are developing ways to help people work out everything from body fat to the cost of Brexit and this meat footprint calculator is just the latest addition. Using data from over 1,500 studies across 120 countries on animal agriculture, the tool looks at carbon dioxide emissions, land use, water and air pollution.

Even frequently neglected factors like eutrophication, caused by too many nutrients in the soil, were taken into account in their calculations. Although results vary depending on where the meat was produced, the tool averages these out to give you the most accurate numbers.

One serving, according to the project, is 85g or a portion roughly the size of a deck of cards. There are five different common animal protein sources you can choose from: lamb, fish, pork, beef and chicken. One of the most revealing results from the data the team used was that even the lowest-impact animal product exceeds the impact of the average vegetable substitute by quite a significant amount.

Pamula and the Omni calculator team think that providing information about our individual carbon footprint easy will encourage people to make eco-friendly decisions. We try really hard to create attractive tools that have educational value, she adds, such ecological calculators should be as user-friendly and easy to understand as possible. Thanks to that, people actually start using the tools and are more and more aware of environmental issues.

It isnt just the health of the planet that the tool wants to improve but yours as well. We wanted to show that reducing meat consumption can be profitable not only for the environment but also for your health, says Pamula, Apart from sodium and saturated fatty acids intake itself, the diet change may be profitable to your health.

She suggests that the less meat you eat, the more you will reach for protein-rich legumes, pulses and nuts which can significantly reduce the risks of heart disease, high blood pressure, stroke and type 2 diabetes. Environmental benefits aside, increasing numbers of people are adopting these small dietary changes for the sake of their own individual health.

The amount of meat eaten around the world has quadrupled in the last half a century to roughly 320 million tonnes each year. Thats the equivalent of over 950 million cows. If we all adopted the average American diet then we would need more than one planet to provide the amount of land needed to create that much meat. Changing to a vegan diet, Pamula suggests, could reduce this land use by up to 75%.

A plant-based diet isnt for everyone, however, and simple changes like a few meat-free days a week could have a big impact with all kinds of meals meeting that could be called planet-friendly. Any increase in your intake of vegetables is beneficial and adopting a flexitarian diet, for example, could provide the answer to avoiding the damaging mountain of meat we currently consume in the West.

Staying away from animal products could be the best way to reduce your carbon footprint, according to recent scientific studies. The UNs Intergovernmental Panel on Climate Change (IPCC) suggests that high consumption of meat and dairy in the West is fuelling global warming and urges those looking to lessen their environmental impact to cut down on meat, milk, cheese and butter.

Its more about having a moment of reflection than it is pushing people to completely transform the way they live. We would like to encourage everybody to cut down on meat, not become vegan today, Pamula says. She hopes that having the exact figures for personal choices could better inform people thinking about making this kind of change. The huge numbers showing the meat impact give the opportunity to reflect on our meat-rich diet, the PhD student explains, maybe we can cut that burger or chicken nuggets from our daily menu.

Have a go below and find out the impact of the meat you eat.

View original post here:
This tool can tell you the true environmental impact of the meat you eat - Euronews

As we enter the 2020s, mobile phones increasingly dominate our daily lives. Some of us older folks still use them to make calls, but more often we are sending and receiving texts, emails, Facebook messages and Snapchats.

Or were looking at photos and videos on Instagram and YouTube. And Facebook. And Snapchat.

Or were watching full movies and television series on Netflix, Amazon Prime, Hulu, Apple TV+, or Disney+.

Or were catching live sports on several of the above, plus ESPN, NFL Network, or one of many other apps Im not hip enough to know about.

Some call it an addiction, or even an epidemic. I dont know if I believe all of that, though I will admit that kids who can operate a cellphone better than I do may have a different experience by the time theyre in their thirties.

I decided that I needed to limit my time on these devices and apps. And I feel like Ive been more productive as a result.

The Internet is littered ironically with articles and blog posts about how to limit ones time on social media and consuming visual entertainment. But I never paid much attention, sure I was not frittering away all my time on my device.

Then Apple, perhaps to help combat this wasting of hours, introduced the Screen Time feature on its iPhones.

I still didnt pay much attention, until I started trying to balance more plates. And as my commitments grew, my free time shrunk.

Or did it?

When looking ahead at how I could get everything done and still sleep, I thought about the entertainment hours I could cut.

I could not stop reading new books. In fact, I needed to make time to read more.

Cutting television and movie viewing was the first logical choice. But how much time would that really save me every day?

The report was not flattering. I had, on average, three hours of visual entertainment I could cut. And as I dug deeper, a bigger problem emerged: social networking.

All the time mindlessly scrolling through social media was adding up. Adding up, on some days, to more than four hours on my phone consuming memes and status updates and reading pointless arguments.

The truth was stunning. On some days, I was spending an entire workday on my phone getting nothing done. There is a section on the Screen Time app for productivity, but it was the smallest bar on the graph. By far.

As a first step to limiting my time on social media and television/movies, I borrowed a trick from my struggles with overeating.

Out of sight, out of mind.

Keeping my phone in a different area while working helped immediately. If the phone wasnt in my pocket, constantly buzzing and asking to be checked, I didnt.

Of course, the distractions offered by the phone are also available on the Internet via my laptop. (If I used a tablet, the same would apply.) And when I began finding my browser open to Twitter or Facebook or Amazon Prime, I realized Id have to take it a step further.

It took a few minutes, but I eventually figured out how to turn off the internet on the Wi-Fi for my computer. (Yes, it is possible.)

Without instant access to the Internet or my cellphones data, I was cut off from the distractions.

I could turn the wireless capability back on and retrieve my phone from its hiding place, obviously. But trying it out, even for a few hours, was liberating. In those three hours, I could write or edit or do whatever work needed to be done noticeably faster.

Next up was creating a schedule. I considered going eight straight hours cut off from the digital world, but two things occurred to me.

First, my cellphone is the best way to reach me for emergencies. The thought of an eight-hour delay from getting such news was unsettling.

Also, Ive gone eight hours straight with no breaks, and its not conducive to producing quality work, no matter what field youre in.

So I now take a 15-minute break in the morning and the afternoon, and a longer lunch around midday, with no more than three hours between them.

And its only during these breaks that I check social media on my phone or computer. I try to adhere to this schedule even on the weekends, with moderate success.

I indulge a bit in the evenings, but I now find it easier to reach for a book even if its on the Kindle app on my phone rather than the endless scroll of social media.

By the time you read this, itll have been about three months since I went on my device diet. I highly recommend it to anyone who feels like they need more hours in the day.

Read more here:
Reality Check: Need more time in the day? Go on a device diet - Brownwood Bulletin

This is part ofCanadian Health and Wellness, a series in which Corus radio stations nationwide dig into health issues facing Canadians with the help of some of todays most respected diet and exercise practitioners. Read the rest of the series here.

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By 2023, an additional 1.7 million Canadians will be obese, according to a 2017 study from the Organization of Economic Co-operation and Development (OECD). The report estimates 25 per cent of the population is currently obese thats about 9.35 million people.

With just three years until the OECD milestone, people are attempting to fight the battle of the waistline bulge, and many are exploring the keto diet as an option to lose weight.

A ketogenic diet is rich in proteins and fats, and it usually includes plenty of meats, eggs, sausages, cheeses, fish, nuts, butter, oils, seeds and fibrous vegetables.

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The keto diet forces the body to burn ketones from fat instead of glucose from carbohydrates, and during that transition, a persons body can experience something called the keto flu. As the name suggests, it leads to symptoms like nausea, vomiting, headaches, constipation, diarrhea and irritability, among others.

LISTEN BELOW: Canadian Health and Wellness the keto diet

Tammy Crowley of Welland, Ont., is one of them.

Shes been following the ketogenic diet for two years.

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Crowley says she has lost 35 pounds and kept it off. Over the years, shes tried everything from diet programs to more drastic measures.

I dont want to specifically say any one program, Crowley says. Everyone is different, and whatever works for you is great. I just found something that finally worked for me. Ive actually, through the years, Ive had gastric bypass (surgery) for losing weight, and yes, that was great in the beginning, but you put it back on.

Its not an easy fix. Unless you learn properly whats good for you, thats the best way to go, Crowley continues. Im not running any of the other programs down. This just works for me. Ive never felt better. Im going to be 60 soon and I have more energy now that when I was in my 20s.

The effectiveness of the keto diet as part of a long-term lifestyle change is still unknown, but there are medical uses for the regimen. For example, the keto diet is being used to help treat children with epilepsy.

Jennifer Fabe, a registered nutritionist with the Division of Pediatric Neurology at McMaster Childrens Hospital, says the therapeutic ketogenic diet has been used as a treatment for epilepsy for nearly a century.

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However, she stresses, it is customized for each patient and only used when people meet certain medical criteria. Fabe says the diet is monitored regularly for effectiveness, tolerance and side effects at home and by a medical team.

Fabe is also the president of Matthews Friends, a charity that specializes in ketogenic dietary therapies for children and adults with drug-resistant epilepsy.

Dr. Andrew Mente, an epidemiologist with the Population Health Research Institute at McMaster University in Hamilton, Ont., says the keto diet can also have benefits for those with Type 2 diabetes.

Conceptually, it is a diet that is high in fat, adequate in protein and very low in carbohydrates, Mente explains. And conceptually, this diet would make sense for people with carbohydrate intolerance, i.e. people with Type 2 diabetes, in controlling their glucose levels and possibly even reversing their diabetes.

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There is evidence that when people are assigned to a ketogenic diet if they have Type 2 diabetes, they are able to normalize their glucose levels and possibly reverse diabetes, he adds. In people from general populations, generally healthy populations without diabetes, the evidence is less clear. So, what we would need going forward is more study to investigate both the effectiveness and safety of a ketogenic diet in general populations.

Mente says the ketogenic diet is one approach for Type 2 diabetes, but its not the only diet for people with Type 2 diabetes. Its too soon to say what the long-term impacts of the diet will be on both those with Type 2 diabetes and the general population.

According to Mente, the best idea for those without medical issues requiring a ketogenic diet is to eat a balanced diet.

A nuanced approached is seldomly promoted. Everybody seems to take an extreme position on a variety of matters, and diet is no different, Mente says. For general populations, I would say a nuanced approach is more appropriate going forward until we get the evidence (on the long-term impact of keto) because we want to make recommendations that are evidenced-based.

But what about using the keto diet for weight loss?

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Dan Tisi, registered dietitian at St. Josephs Health Care in Hamilton, says there are some pros and cons to losing weight with the keto diet. If theres a medical indication there are some benefits, like epilepsy, then the keto diet can have a positive impact. However, for weight loss, Tisi views it as another tool in the toolbox.

With ketogenics having an emphasis on certain fats and proteins, people need to be aware of the nutrition that may be missing if they are on keto, Tisi says.

A lot of people will have to do supplementation of some kind with higher-quality supplements because there tends to be a B vitamin deficiency. Electrolytes are the most common thing thats missing, usually.

They are also responsible for things like the keto flu that people experience in the beginning, especially the electrolytes part, and magnesium has to be added to that as well. Although, most North Americans are already deficient in magnesium, Tisi explains.

Its best if you are going ahead with keto to do it with the assistance of someone that can really assess your situation and help you determine if this is the tool you should be reaching for.

For someone like Crowley, who has struggled with weight issues for most of her life, she is not willing to easily let go of something that has worked.

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She says she is aware that some cardiologists have concerns about ketos emphasis on full fat and high protein, and so does she. Crowleys father died at 51 from a heart attack, and she says that plays on her mind. She says she did a lot of research before starting keto, and Crowley is willing to shoulder the medical risk.

Id rather feel as good as I feel right now and only live another five years than live another 10 years and feel like crap.

2020 Global News, a division of Corus Entertainment Inc.

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Is the keto diet a safe option for losing weight? - Global News

Start (Dec. 31): 447 lbs.

Last week: 437 lbs.

This week: 433 lbs.

Total lost in 2020: 14 lbs.

Ive written about my weight-loss struggles many times in this column over the past six years, and although I have not yet struggled with any major issues so far this year, I know that eventually life will knock me down again, and Ill have to work hard to get back up.

Eating more of a whole-food, plant-based diet seems to be working well. I only eat meat and dairy a couple of times a week now, and I feel much better mentally and physically on the days Im not eating animal products. My digestion has certainly improved!

And with 14 pounds down in four weeks, I must be doing something right. Ive been here before, and these are the early days. Im looking forward to getting past 30 pounds down. Then Ill know Im on a roll.

Im still not getting as much exercise as Id like, but Ive been going to Fitness Revolution at least once a week. My goal is to get there between three and five days a week, but tweaking my work schedule seems to be a process; I cant just flip a switch and make it happen. Ive got to figure it out, and soon.

I like to hear about other peoples weight-loss stories on YouTube. I recently found a channel I like called Krocks in the Kitchen. It was launched on March 31, 2019 by a couple from St. Louis who have transformed their lives by eating a whole-food, plant-based diet. Combined, theyve lost almost 300 pounds since June 22, 2018.

Brian and Jessica Krock share stories about what theyre eating and how theyre feeling, videotaping themselves in the kitchen. I like it because its genuine. Like me, they are using the media to keep themselves accountable, so I can relate.

The latest episode is titled Weight Loss Adventure Update: Jessicas Struggle to Stay on Track. Once she admitted to losing will power and eating too many peanut butter cups while her husband wasnt watching, it was like reliving my own struggles. She had another starting tomorrow moment. Its something Ive been dealing with most of my life, and it will never end. Her struggle is real. I felt it, and Im thankful she shared the video with us.

Were all there with you, Jessica. You can do it!

Read more:
Inspired by 'Krocks in the Kitchen,' the struggle is real - Lake Placid Diet by Andy Flynn - LakePlacidNews.com | News and information on the Lake...

This is part ofCanadian Health and Wellness, a series in which Corus radio stations nationwide dig into health issues facing Canadians with the help of some of todays most respected diet and exercise practitioners. Read the rest of the series here.

When it comes to leading a healthy lifestyle, most health professionals will tell you that it starts with what you put into your body.

But what do we need to eat to fuel our bodies when were working different jobs? Basically, it depends on how much of your day you spend sedentary.

It comes down to the energy requirements and what the physical demands are, says registered dietitian Katrina DuBois.

If you are being more physically active, you are going to need more food just because youre moving a lot more than somebody whos sitting all day, and your needs for protein and carbohydrates are going to be a little bit higher than somebody whos not moving as much.

The sedentary worker

The biggest challenge that office workers face is the fact that food is all around us now, and theres a tendency to almost overdo it while youre eating at work, says Heidi Bates, director of integrated dietetic internship at the University of Alberta.

Popping down to Starbucks for that coffee and a muffin which doesnt seem like much if you dont make the right choice and have a very simple coffee and a very small muffin, your morning snack could actually be the calorie equivalent of a full fast-food meal.

DuBois agrees and says people who are sitting for long periods of time say, an office worker or a long-haul truck driver need to imagine a dinner plate and split that plate into quarters when planning their meals.

Its really important to keep in mind that we need half of our plate coming from vegetables, she said. So were really loading our plate with that fibre, really lots of high-end vitamins and minerals, so that were fuelling our body with that, and its going to help keep us full for longer periods of time. And the other quarter of our plate, its going to be coming from protein, and then the last quarter, grains and starches.

Both experts agree that eating something healthy and small every two to three hours is the best way to keep the more sedentary worker focused and productive through the day.

That way, youre keeping the amount of sugar in your blood, which is fuelling your brain, kind of constant across the whole day, Bates says.

The active worker

For someone who needs to fuel their body to be more active throughout the day, dietary choices shouldnt change too much from what a more sedentary worker would eat, but DuBois recommends imagining that same dinner plate and splitting it into thirds instead.

A third is coming from the protein, a third coming from grains and a third would be coming from vegetables, she says.

One of the bigger challenges of eating healthy for someone like a construction worker may come from the fact that a fridge and a microwave arent readily available. In that case, chef Lisa Lindquist recommends reaching for a thermos and bringing along chili or soup with a lot of protein and easy-to-store snacks.

Something like beef jerky or some grapes or something for an afternoon snack will help you avoid being depleted, Lindquist says.

The athlete

For an athlete, the caloric intake to fuel their body through training, practice and games may be even higher than the average active worker, but an athletes diet also tends to take more prepping and planning.

Theyre going to be requiring a lot more food to keep their energy levels up and to keep their productivity levels high because thats going to relate directly to how their productivity is being affected, DuBois said.

But there still isnt one formula for all when it comes to an athletes diet. It can vary widely from sport to sport and even from position to position in a given sport.

Linemen are big, powerful guys, and their diet can have more fat in it because they need to be bigger in general, Edmonton Eskimos wide receiver Natey Adjei said. They need to keep their weight on because part of their job is keeping grown men away from our quarterback. So they need to have as a good mix of fat and muscle on their body. So, you know, with their diet, itd be typically a lot different, more calories.

However, Adjei, who needs to stay nimble and light on his feet as he attempts to score a touchdown, focuses on lean proteins and very balanced diets.

Youre getting all your food groups: youre getting your protein, youre getting your carbs, youre getting your grains in every meal and also your vegetables, he said. So everything is included, and it needs to be lean.

For Edmonton Oilers forward Sam Gagner, his diet changes depending on his schedule.

For myself, I always find that if I can get as many carbs as I can post-game, I tend to respond a lot better, he said. During the day, Ill limit carbs a little bit more. And then around my training, you add some more into it.

Not only are you spending a lot of energy playing the game, but theres the stress factor of thinking about it all day and that kind of stuff. You got to try to get as many nutrients as you can post-game to make sure you recover for the next day.

Finding balance

Regardless of the type of work you do, Bates, DuBois and Lindquist all agree that its important to find what works for you to fuel your body but also allow you to enjoy life.

Its what you do most of the time that counts, Bates says. At every office, youre going to have those events where somebody shows up with something. But its when it starts to be an everyday feature of things things can really add up.

Lindquist says planning your meals ahead can help you to stay on track.

Meal planning makes a big difference because you want to set yourself up for success, so whenever you can plan ahead and kind of visualize what those events are going to look like for you, then you can make really good choices ahead of time and still allow yourself to enjoy it, too, and enjoy some treats, Lindquist says.

Meanwhile, Adjei says he takes a break from his balanced diet every now and then.

Its kind of like, you know, pride at the end of the week, Adjei says of so-called cheat meals. Like you went through a hard week of practice, you got through the game, and now its time to try to relax and treat yourself before you get back into the grind.

- Global News

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BEYOND LOCAL: Experts say how you should fuel your body depends on your line of work - TimminsToday

Low-carb diet: Can it help you lose weight?

Could a low-carb diet give you an edge in losing weight? Help you keep weight off permanently? Here's what you need to know about the low-carb diet.

A low-carb diet limits carbohydrates such as those found in grains, starchy vegetables and fruit and emphasizes foods high in protein and fat. Many types of low-carb diets exist. Each diet has varying restrictions on the types and amounts of carbohydrates you can eat.

A low-carb diet is generally used for losing weight. Some low-carb diets may have health benefits beyond weight loss, such as reducing risk factors associated with type 2 diabetes and metabolic syndrome.

You might choose to follow a low-carb diet because you:

Check with your doctor before starting any weight-loss diet, especially if you have any health conditions, such as diabetes or heart disease.

As the name says, a low-carb diet restricts the type and amount of carbohydrates you eat. Carbohydrates are a type of calorie-providing macronutrient found in many foods and beverages.

Carbohydrates can be simple or complex. They can further be classified as simple refined (table sugar), simple natural (lactose in milk and fructose in fruit), complex refined (white flour) and complex natural (whole grains or beans).

Common sources of naturally occurring carbohydrates include:

Food manufacturers also add refined carbohydrates to processed foods in the form of sugar or white flour. Examples of foods that contain refined carbohydrates are white breads and pasta, cookies, cake, candy, and sugar-sweetened sodas and drinks.

Your body uses carbohydrates as its main fuel source. Complex carbohydrates (starches) are broken down into simple sugars during digestion. They're then absorbed into your bloodstream, where they're known as blood sugar (glucose). In general, natural complex carbohydrates are digested more slowly and they have less effect on blood sugar. Natural complex carbohydrates provide bulk and serve other body functions beyond fuel.

Rising levels of blood sugar trigger the body to release insulin. Insulin helps glucose enter your body's cells. Some glucose is used by your body for energy, fueling all of your activities, whether it's going for a jog or simply breathing. Extra glucose is usually stored in your liver, muscles and other cells for later use or is converted to fat.

The idea behind the low-carb diet is that decreasing carbs lowers insulin levels, which causes the body to burn stored fat for energy and ultimately leads to weight loss.

In general, a low-carb diet focuses on proteins, including meat, poultry, fish and eggs, and some nonstarchy vegetables. A low-carb diet generally excludes or limits most grains, legumes, fruits, breads, sweets, pastas and starchy vegetables, and sometimes nuts and seeds. Some low-carb diet plans allow small amounts of certain fruits, vegetables and whole grains.

A daily limit of 0.7 to 2 ounces (20 to 60 grams) of carbohydrates is typical with a low-carb diet. These amounts of carbohydrates provide 80 to 240 calories. Some low-carb diets greatly restrict carbs during the initial phase of the diet and then gradually increase the number of allowed carbs.

In contrast, the Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calorie intake. So if you consume 2,000 calories a day, you would need to eat between 900 and 1,300 calories a day from carbohydrates.

Most people can lose weight if they restrict the number of calories consumed and increase physical activity levels. To lose 1 to 1.5 pounds (0.5 to 0.7 kilogram) a week, you need to reduce your daily calories by 500 to 750 calories.

Low-carb diets, especially very low-carb diets, may lead to greater short-term weight loss than do low-fat diets. But most studies have found that at 12 or 24 months, the benefits of a low-carb diet are not very large. A 2015 review found that higher protein, low-carbohydrate diets may offer a slight advantage in terms of weight loss and loss of fat mass compared with a normal protein diet.

Cutting calories and carbs may not be the only reason for the weight loss. Some studies show that you may shed some weight because the extra protein and fat keeps you feeling full longer, which helps you eat less.

Low-carb diets may help prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure and cardiovascular disease. In fact, almost any diet that helps you shed excess weight can reduce or even reverse risk factors for cardiovascular disease and diabetes. Most weight-loss diets not just low-carb diets may improve blood cholesterol or blood sugar levels, at least temporarily.

Low-carb diets may improve high-density lipoprotein (HDL) cholesterol and triglyceride values slightly more than do moderate-carb diets. That may be due not only to how many carbs you eat but also to the quality of your other food choices. Lean protein (fish, poultry, legumes), healthy fats (monounsaturated and polyunsaturated) and unprocessed carbs such as whole grains, legumes, vegetables, fruits and low-fat dairy products are generally healthier choices.

A report from the American Heart Association, the American College of Cardiology and the Obesity Society concluded that there isn't enough evidence to say whether most low-carbohydrate diets provide heart-healthy benefits.

If you suddenly and drastically cut carbs, you may experience a variety of temporary health effects, including:

In addition, some diets restrict carbohydrate intake so much that in the long term they can result in vitamin or mineral deficiencies, bone loss and gastrointestinal disturbances and may increase risks of various chronic diseases.

Because low-carb diets may not provide necessary nutrients, these diets aren't recommended as a method of weight loss for preteens and high schoolers. Their growing bodies need the nutrients found in whole grains, fruits and vegetables.

Severely restricting carbohydrates to less than 0.7 ounces (20 grams) a day can result in a process called ketosis. Ketosis occurs when you don't have enough sugar (glucose) for energy, so your body breaks down stored fat, causing ketones to build up in your body. Side effects from ketosis can include nausea, headache, mental and physical fatigue, and bad breath.

It's not clear what kind of possible long-term health risks a low-carb diet may pose because most research studies have lasted less than a year. Some health experts believe that if you eat large amounts of fat and protein from animal sources, your risk of heart disease or certain cancers may actually increase.

If you follow a low-carbohydrate diet that's higher in fat and possibly higher in protein, it's important to choose foods with healthy unsaturated fats and healthy proteins. Limit foods containing saturated and trans fats, such as meat, high-fat dairy products, and processed crackers and pastries.

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Low-carb diet: Can it help you lose weight? - Mayo Clinic

A new twist on extreme weight loss is catching on in some parts of the United States. Its called the "keto diet."

People promoting the diet say it uses the bodys own fat burning system to help people lose significant weight in as little as 10 days.

It has also been known to help moderate the symptoms of children with epilepsy, although experts are not quite sure why it works.

Proponents say the diet can produce quick weight loss and provide a person with more energy.

However, critics say the diet is an unhealthy way to lose weight and in some instances it can be downright dangerous.

Read More: What is the Caveman Diet?

The keto diet is any extremely low- or no-carbohydrate diet that forces the body into a state of ketosis.

Ketosis occurs when people eat a low- or no-carb diet and molecules called ketones build up in their bloodstream.

Low carbohydrate levels cause blood sugar levels to drop and the body begins breaking down fat to use as energy.

Ketosis is actually a mild form of ketoacidosis. Ketoacidosis mostly affects people with type 1 diabetes. In fact, it is the leading cause of death of people with diabetes who are under 24 years of age.

However, many experts say ketosis itself is not necessarily harmful.

Some studies, in fact, suggest that a ketogenic diet is safe for significantly overweight or obese people.

However, other clinical reviews point out that patients on low-carbohydrate diets regain some of their lost weight within a year.

Read More: How Exercise Helps You Lose Weight

The keto diet was created by Dr. Gianfranco Cappello, an associate professor of surgery at the Sapienza University in Rome, Italy.

He claims great success among thousands of users. In his study, more than 19,000 dieters experienced significant, rapid weight loss, few side effects, and most kept the weight off after a year.

According to the reported results, patients lost an average of 10.2 kilograms, or about 22 pounds, after 2.5 cycles of the keto diet. Cappello concluded that the diet was a successful way for overweight and obese people to lose weight, and the few side effects, such as fatigue, are easily managed.

Bette Klein, a registered dietitian at Cleveland Clinic Childrens Hospital, has used the keto diet for years to help ease the symptoms of children with epilepsy.

She told Healthline it is particularly effective with children with refractory epilepsy who have not responded well to at least two different drug treatments.

Klein said about half of these children who go on the diet see a reduction in the number of seizures they have.

The dietitian said, however, that medical professionals are not sure why the diet works in these cases.

There is not a clear definition of what is happening, she said.

Rudy Mawer, a sports nutritionist, has also found some success with the keto type of diet.

He said he uses this low-carb approach with some people who have trouble losing weight. He also has high performing athletes on the plan.

Mawer told Healthline there are a number of benefits to the program.

One benefit is its quick results. People can lose some initial weight rapidly and that, in turn, helps encourage them.

You can get motivated by this weight loss, he said.

He added the keto diet is simple in concept. It eliminates a food group, making it easier for people to follow.

He said the diet also makes people feel full despite having fewer calories and it gives them more energy. Thats because, he said, people are giving up their sluggish diet of processed foods. He added the keto diet keeps blood sugar levels stable, which produces a more stable flow of energy.

Mawer notes there are some drawbacks.

He said the diet would not necessarily improve athletic performance, a fact that may discourage some athletes.

He added people need to adhere closely to the program or it will not work.

It is a very strict diet, said Mawer. You have to do everything right.

Every individual, he notes, is different and will react differently to such a program.

Whats great for one person can be horrible for another person, he said.

Read More: Experts Say Obesity is Stamped In

Critics say the keto-type diets usually work only in the short term and can be unhealthy.

For starters, most of the lost weight is water weight, according to Lisa Cimperman, R.D.N., a clinical dietitian at University Hospitals Case Medical Center in Cleveland, Ohio, and a spokesperson for the Academy of Nutrition and Dietetics.

Once your body enters ketosis, you also begin to lose muscle, become extremely fatigued, and eventually enter starvation mode. Then it actually becomes even harder to lose weight, Cimperman told Healthline.

Mawer said he doesnt believe the keto diet causes muscle loss. He did caution its not optimal for someone trying to gain muscle.

Other experts interviewed by Healthline had stronger words of caution.

Keto diets should only be used under clinical supervision and only for brief periods, Francine Blinten, R.D., a certified clinical nutritionist and public health consultant in Old Greenwich, Connecticut, told Healthline. They have worked successfully on some cancer patients in conjunction with chemotherapy to shrink tumors and to reduce seizures among people suffering from epilepsy.

In the general population, Blinten said a keto diet should only be considered in extreme cases.

It can do more harm than good. It can damage the heart, which is also a muscle, she explained.

Anyone with type 2 diabetes can benefit from weight loss and a reduced-carb diet because it will improve insulin sensitivity, Cimperman explained.

But there are many other ways to do it besides a fad diet that wont keep weight off long-term, she said.

Blinten, who has used a keto diet for some cancer patients in specific circumstances, cautioned, people will do anything to get the weight off. However, a keto diet will do more harm than good for the majority of patients, especially if they have any underlying kidney or liver issues.

People are using this for cosmetic reasons, but its so extreme that its dangerous, she said.

Read More: Why Severe Anorexia is So Difficult to Treat

Some have taken the keto diet a step further, using a feeding tube inserted into the esophagus through the nose.

Dieters adhere to a strict 800-calorie high-protein, no-carb diet administered through the tube by a slow-drip pump mechanism. Only black coffee, tea, or water is allowed in addition to the liquid diet.

A Florida doctor, Oliver Di Pietro, has been offering this tube diet to anyone who can pay the $1,500 cost. According to a 2012 local news report, Di Pietro learned of the diet while on a trip to Italy. He insists the keto diet is safe and effective, even for those wanting to shed just a few pounds.

This is a ridiculous approach to weight loss, said Cimperman.

With an 800-calorie-a-day diet, youre essentially starving yourself, Cimperman said. Of course you will drop weight.

Anything under a 1,200-calorie daily diet is considered a starvation diet and is not meant for long-term weight loss.

Tube feeding is a legitimate tool in a hospital setting, she explained.

Someone who is on a ventilator, or cant swallow because of a stroke or cancer, might have to eat this way. But its usually used as a last resort, she said.

In an otherwise healthy individual it can create serious complications, including infections if the tube gets contaminated, increased sodium levels, and it can cause dehydration and constipation, Cimperman added. What would even possess people to want to walk around with a tube up their nose?

Melinda Hemmelgarn, a registered dietitian in Columbia, Missouri, and host of the Food Sleuth radio show, told Healthline, Its crazy to consider sticking a tube down your nose to lose weight. It sounds to me like somebody is making a lot of money on someone elses vulnerabilities. Just say no to this idea.

Read More: Doctors Finally Begin to Treat Obesity

Hemmelgarn advised anyone thinking of going on a fad diet to keep food in perspective. Its a gift. Its how we nourish ourselves and stay well.

Marketing this diet to brides just plays into our weight-obsessed society, according to Hemmelgarn.

Instead, anyone preparing for marriage should nourish herself well, engage in plenty of physical activity like walking, jogging, or bike riding, and be good to herself by eating fresh, whole, minimally processed organic foods.

There is no magic bullet for long-term weight loss, said Blinten. For long-term weight control, a Mediterranean style diet focused on fruit, vegetables, whole grains, beans, fish, and olive oil, is one that can be healthy for life.

We fall prey to wacko diets, but the truth is theres no quick fix, Blinten said. Cutting refined carbs and replacing them with fresh fruits, vegetables, and lean protein, cutting processed foods, and avoiding too many additives will keep you healthy in the long term.

Cimperman said the healthiest approach to weight loss is to set realistic goals and ask yourself if your diet plan is:

If the answers are no, then that is a red flag, she cautioned.

Blinten advised dieters not to skip meals because your body goes into overdrive the next time you eat. That can actually cause you to eat more, not less. She suggested eating your largest meal at midday, then having a healthy afternoon snack.

It keeps your metabolism and insulin levels more regular, she explained.

Exercise, of course, is also vitally important. Every pound of muscle equals 50 calories burned, so a plan that includes a muscle enhancing regimen will help you reach your goal faster.

Hemmelgarn added, Stay away from fashion magazines. They make us feel inadequate. If you are even considering this insane approach to weight loss, go for a walk right now! Itll clear your head.

Editor's note: This story was originally written by Liz Seegart and published on December 19, 2014. It has been updated several times since then.

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Keto Diet Dangers You Should Know About