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‘I Did Keto For A Year Then Switched To A Higher-Carb DietAnd I Lost 135 Pounds In Less Than 2 Years’ – Women’s Health

Posted: July 3, 2020 at 12:46 am

My name is Katie Hopkins, and I am 24 years old. I am from Tallahassee, Florida, and I am an operations consultant for the state. I did keto for a year and then switched to a more standard way of eating and lost 135 pounds in less than two years.

I grew up being a super active person. I played sports all year round and never really had to worry about what I ate or how I was going to get my exercise for the day. But once I got to college and no longer had the daily exercise from sports, I started to put on weight.

I kept the same eating habits even though I was not doing anything to burn those calories anymore. And before I started my weight loss journey, my biggest issues were with portion control and not being able to truly commit to losing weight.

From 2013 to 2018, I gained about 100 pounds. At my heaviest weight was 333 pounds, and I was 22 at the time.

Courtesy of Katie Hopkins

I moved to be closer to family, but I also moved because I felt like I was stuck in a rut where I was. I felt like the change of scenery would really give me the push I needed to start my weight loss journey. I knew I needed to take control of my health, and this was the perfect way to do so.

I was tired of feeling tired all the time, wishing I looked different, and always feeling defeated. Once I made the move to Tallahassee, I had a complete mindset reset and said to myself, This is the time you actually do this. No quitting, no excuses. The only one keeping you from your goals is you.

Courtesy of Katie Hopkins

At the beginning of my weight loss journey, I chose to follow the keto diet. I chose it because I had seen so many success stories and people losing huge amounts of weight. I felt like it was the best choice for me at the time because it gave me a way to really focus on what I was putting into my body, and most of the foods that are keto-friendly, I already really liked.

I turned to YouTube for most of my keto info. I followed keto YouTubers for food ideas, reviews, and just support in general. I lost my first 100 pounds on keto.

Courtesy of Katie Hopkins

I felt like I got as much as I could out of keto and I was ready for a new challenge and way of eating. I now eat a higher-carb diet, as opposed to keto, which is high-fat and low-carb. I enjoy eating this way now because I dont feel quite as limited, especially going out to eat, as I did on keto. I have so many more healthy foods I can eat now.

Courtesy of Katie Hopkins

Courtesy of Katie Hopkins

While eating had always been a bit of a struggle for me, exercise was not. Now, I exercise a lot more. Now that I have control over my eating, exercise has become a bigger focus for me. I love it because it relieves stress, and I love pushing myself to get stronger and faster.

A typical week of exercise for me consists of two to three days of strength training and one to two days of running or another type of cardio. I also really enjoy lifting weights at the gym and improving my strength.

Courtesy of Katie Hopkins

Running used to be something I hated, but I have really come to love it. It makes me push myself hard. There is no better feeling for me than beating my fastest time or longest distance.

Courtesy of Katie Hopkins

These three changes helped me see the most noticeable results in my weight loss.

Courtesy of Katie Hopkins

I know the feeling of thinking it will never happen for you. I always thought I would always be bigger and that losing weight would never happen for me. But that kind of mindset is what kept me from even starting. Once I decided that no matter what, I was going to change my life, everything changed. It was like something finally clicked in my head.

Courtesy of Katie Hopkins

Losing weight has changed my life so much. I have learned to love myself again. Before, I felt like my weight defined me. I truly feel like losing weight has allowed me to become my true self. I am more confident than ever before, and I now have complete control over my health and happiness.

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'I Did Keto For A Year Then Switched To A Higher-Carb DietAnd I Lost 135 Pounds In Less Than 2 Years' - Women's Health

Rebel Wilson Is Reportedly Using the Mayr Method to Lose Weight, But Is It Healthy? – Prevention.com

Posted: July 3, 2020 at 12:46 am

If you've been following Rebel Wilson on Instagram, you probably know that she's declared 2020 her "Year of Health." The actress has been hitting the gym six to seven days a week and sharing lots of updates on Instagram.

As for her diet, according to People, Wilson is using the Mayr Method, a restrictive program that claims to achieve weight loss by improving gut health. In June, People reported that it was after Wilson and friends visited VivaMayr, an Austrian luxury medical detox and wellness center, that she learned about the Mayr Method and now aims to weigh 165 lbs.

Although People's source said Wilson has achieved "amazing results" with the Mayr Method, is it actually healthy? We spoke with a dietitian for answers.

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The Mayr Method is based on the "Mayr Cure," created by Austrian physician Franz Xaver Mayr, M.D. (also known as F.X. Mayr) 100 years ago. Mayr created the program based on his belief that people are poisoning their digestive systems with the foods they consume and how they eat them.

"There are four pillars of treatment involved with this diet, and they include exercise, nutrition, medicine, and awareness," says Amy Gorin, M.S., R.D.N., a registered dietitian in the New York City area. "The modern take on it is offered at VivaMayr, a luxury wellness facility."

According to VivaMayr's website, the facility: "combines modern complementary medicine with traditional diagnostics and therapies according to F.X. Mayr." It goes on to say that "once we have treated your condition, proper nutrition combined with exercise and improved mental awareness become the building blocks of your new life." VivaMayr also has a book, called The Viva Mayr Diet, which promises common wellness buzzwords like a bikini body, flatter stomach, glowing skin, and springy step.

The nutrition portion of the program focuses on gut health. "The diet is centered around stopping snacking, reducing intake of gluten and dairy, and chewing foods for a longer amount of time," Gorin explains. "The eating plan is focused on high-alkaline whole foods."

The Mayr Method kicks off with a sugar and caffeine detox and advises very specific eating practices like chewing each bite of food 40-60 times. "You are also supposed to focus on mindfulness while you eat, which means no reading, talking, or playing with your smartphone," Gorin says.

Gorin says there isn't enough information available outside of visiting VivaMayr to assess whether or not you should give it a try. "But what I will say is that I've seen clients do best when they focus on the health benefits of eating well and weight management and not primarily goals such as getting a 'bikini body,'" she says.

The Viva Mayr Diet: 14 Days to a Flatter Stomach and a Younger You

Although Gorin praises the diet's focus on mindfulness, she's not sold on the alkaline aspect of the program. "A healthy body does a terrific job of managing the pH levels of your blood on its own," she says. "That doesn't change with the pH levels of the foods you eat and the beverages you drink. However, foods that are typically considered alkaline tend to be healthier and less processed such as many fruits and vegetables, nuts, and legumes."

You'd have to visit a VivaMayr center or buy The Viva Mayr Diet in order to experience this programbut there's not enough research to know if it's effective or even healthy.

Ultimately, Gorin says a whole-foods, plant-based diet is best for long-term weight loss. "It's sustainable, helps you to feel energized, and doesn't completely restrict any foods you love," she says. "Mindful eating and mindfulness-related activities such as yoga and meditation are also helpful in becoming more in touch with hunger levels, feelings, and so on."

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Rebel Wilson Is Reportedly Using the Mayr Method to Lose Weight, But Is It Healthy? - Prevention.com

Fasting-Mimicking Diet Shown to Be ‘Safe and Effective Supplement’ to Chemotherapy in Breast Cancer Patients – Good News Network

Posted: July 3, 2020 at 12:46 am

Reprinted with permission from World At Large, a news website covering politics, nature, science, health, and travel.

Juice detoxes, water fasting, and soup diets are often credited for stimulating healthy weight loss and cleansing toxins from muscle tissuesbut what about tumor suppression?

Preclinical evidence suggests that short-term fasting and diets that mimic fasting can protect healthy cells against chemotherapy, while simultaneously rendering cancer cells more vulnerable to the treatment. However, clinical research evaluating the potential of short-term fasting in patients with cancer is still in its infancy.

This was shown in a new paper published last week in Nature: Communications by Dutch scientists from Leiden who looked at fasting-mimicking diets in patients undergoing chemotherapy for the most common form of breast cancer.

RELATED: Simple Type-2 Diabetes Treatment With Low Calorie Diet is So Effective, It Reverses the Disease in Studies

In the trial conducted by Dr. Judith Kroep and colleagues, 129 patients with HER2-negative stage II/III breast cancer followed either a fasting-mimicking diet or their regular diet for 3 days prior to and during neoadjuvant chemotherapy (treatment given as a first step to shrink a tumor before surgery).

Of all breast cancer patients, around 80-85% have the HER2-negative variety, but according to Dr. Kroep, animal studies suggest fasting-mimicking diets could also be effective for other forms of cancer.

The logic, without having a PhD in biology, is two-fold. Cancer cells thrive on carbohydratesand meat, particularly red meat, is rich in amino acids that increase the expression of insulin growth factor-1 (IGF-1), one of the bodys primary growth-hormone signals for muscle and tissue growth.

An individual with cancerous or precancerous cells who eats a diet containing a large amount of meat without incorporating an exercise regimen involving sufficient hormetic stress (i.e. the breakdown of muscle fibers) is theoretically at risk of providing IGF-1 to precancerous cells, allowing them to live past normal cell-cycle checkpoints and possibly become malignant.

CHECK OUT: Largest Study of Its Kind Identifies the Surprising Health Benefits of Fasting Every Other Day

Pioneered by Italian biologist Dr. Valter Longo, who is also the director of the Longevity Institute at the University of Southern California and author of The Longevity Diet, the study authors examined the fasting-mimicking diet. The diet has been shown to spur the body into behaving as if it is calorie-restricted, a metabolic state known to be good for preventing cancer, but doesnt involve properly fasting.

The culmination of 25 years of global research on aging, nutrition, and disease, this unique combination [is] an easy-to-follow everyday diet and short periods of fasting-mimicking diet, reads Dr. Longos website.

The [randomized controlled phase 2] trial has been the only one to date in dietary cancer management with efficacy as an endpoint, Dr. Kroep told World at Large.

The fasting-mimicking diet used in the study was a plant-based, low amino-acid substitution diet, consisting of soups, broths, liquids and tea. Macronutrient ratios and amounts were fixed and not personalized, and a micronutrient supplement was added.

MORE: Dont Forget the Vegans! At Your Next BBQ, Heres How You Can Easily Shine As a Host

Although no difference in toxicity was observed between the treatment and control groups, the effects of neoadjuvant chemotherapy on tumor response were reinforced in patients in the fasting-mimicking diet group.

One potential drawback is that the 129 individuals in the trial and those in other studies were relatively fit and that unfit patients, or those with metastatic disease who are less-fit to lose weight, may have different outcomes.

However, the results of this study suggest that cycles of a fasting-mimicking diet are safe and effective as a supplement to chemotherapy in women with early breast cancer. These findings, together with preclinical data, encourage further exploration of the benefits of fasting combined with cancer therapy.

RELATED: Scientists Discover Molecule That Triggers Self-Destruction of Pancreatic Cancer Cells

This study is a stepping stone in cancer dietary management. More studies are needed to confirm our finding and extend them to other cancer types, says Kroep. We plan to do some of that work.

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Fasting-Mimicking Diet Shown to Be 'Safe and Effective Supplement' to Chemotherapy in Breast Cancer Patients - Good News Network

This Is What Happens to Your Brain on a Diet – MSN Money

Posted: July 3, 2020 at 12:46 am

There are countless dieting tips, tricks, recipes, and meal plans you can find in a single Google search, all promoting different ways to lose weight. But what you eatand how muchis affected by more than just your hunger, desire to control eating, or diet plan.

The first thing to understand when you want to lose a few pounds is something experts call your set-point weight: This is your body's "happy weight"it's a size that your brain and body try to maintain, and it includes the fat stores on your belly and elsewhere.

According to registered dietitian Dara Dirhan, this amount of fat becomes what the brain has determined to be the best for optimal function.

Two hunger hormones are responsible for trying to regulate your body's set point: ghrelin and leptin, says Dirhan. Ghrelin is known as the "hunger hormone" because it is secreted when the brain senses that available energy stores are running low.

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This hormone generates feelings of hunger that convince you it's time to get some food in your belly. Your digestive system converts the calories to blood sugar (glucose), which can then power muscles, organs, the brain, and other cellular functions.

Leptin is known as the "satiety hormone"it's released when your body senses that you've eaten enough; it signals the brain that energy levels have been met.

These signals have three primary functions, according to David Prologo, MD, a dual board-certified obesity-medicine physician, and interventional radiologist. They tell your body when to seek food, when to slow down and conserve energy, and when to store and preserve fuel if it senses deprivation (a leftover from the days when famines weren't uncommon)and this is all in the name of survival.

The brain isn't concerned with how you look, Dr. Prolongo says. "It is concerned with maintaining life." Your body and brain are programmed to remain stable at your set point.

How your brain changes on a diet

When you first start a new dietor you aren't consuming enough energy for your brain's needsyou can experience symptoms like weakness, hunger, depression, fatigue, and headaches, among other symptoms. The good news is that after several weeks the brain eases up on these signals, Dr. Prologo says, as your body begins to find a new set point.

Jason McKeown, MD, neurologist and CEO of Modius Health, adds that once your body reaches a new set point, you'll see a reduction in your appetite and cravings. "To maintain results, diets in the long-term can influence this set-range, making your brain adapt and be comfortable at a lower weight," Dr. McKeown says. It's also possible to drive your set point upwards, he warns.

Changing your set point is no easy task: It can take months and sometimes even years, says Dr. McKeown, which is why you should set long-term diet and weight goals. "In the long run you could reset the weight range that your brain has established which will cause your body to speed up metabolism and decrease appetite, becoming comfortable with a lower weight," Dr. McKeown says. "Whereas in the short run, you may lose a few pounds, but youll often plateau and see the weight creep back up as its not enough to influence the weight your brain and body is happy with."

Food quality makes a difference

The quality of your diet is another variable. For brain health and well-being, Dirham recommends choosing a whole foods diet as much as possible. This means staying away from foods that have been processed or refinedenergy-dense, high-calorie foodsand incorporating healthier whole foods like fresh fruits and vegetables, lean meat, poultry, fish, and whole grains, Dirhan says.

Instead of focusing on what she calls a "calorie salary," stick to a whole food diet and practice mindful eating (slowing down your eating and taking time to appreciate meals). "This will make sure the brain is happy while aiding in weight loss," she says. (Focusing on calories is just one of many things keeping you from losing weight.)

Farrah Hauke, a psychologist in Scottsdale, Arizona who specializes in weight management and weight loss, believes that people are more likely to binge when they overly restricting what they eat. When people eat foods higher in fat or sugar, the brain releases "feel-good" chemicals that make the indulgence more rewarding. "We don't see this same brain stimulation with foods such as broccoli and grilled chicken breast," Hauke says.

When you diet, you can lose out on those feel-good chemicals, which means you're less likely to get those brain-boosting rewards from dieting. Hauke recommends you find other ways to reward yourself and feel satisfied; the goal is to avoid what she calls "cognitive distortions"negative thinking patterns that contribute to the common all-or-nothing diet approach.

The experts all agree that rigid rules, unrealistic expectations about eating, and fad diets aren't the best strategies for your body and brain. Instead, focus on the quality of your diet, listening to your body's hunger cues, and adding in physical activity. This, along with these tiny changes, can help you lose weight.

Gallery: 101 Ultimate Weight Loss Tips for Summer 2020 (Best Life)

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This Is What Happens to Your Brain on a Diet - MSN Money

How have diets and health trends shifted over the past 30 years? – SBS

Posted: July 3, 2020 at 12:46 am

Thirty years ago, nutrition science looked very different. Today we exult healthy fats like avocado and olive oil, but in the 1980s, the war on dietary fat resulted in the proliferation of low-fat products on supermarket shelves. By the end of the 1990s, low-carb diets were in vogue as carbohydrates fell out of favour.

Clare Collins, a professor in nutrition and dietetics at the University of Newcastle, has had a long career in nutrition science. She says the average Australian diet has changed markedly since she graduated from university in 1982. Back then, fast food was a luxury and supermarkets stocked far fewer products.

Today, she says, "people eat a lot more crap." Highly processed food is ubiquitous, and portion sizes have increased. You need never cook again, yet we're not more healthy," says Collins. "We can find too many kilojoules too quickly."

CLARE COLLINS ON STAYING HEALTHY

Despite the easy access to unhealthy food, if you want to eat well in 2020, there's a vast amount of information out there about what constitutes a good diet. In the recently revised and updated edition of Nutrition for Life(Hardie Grant, $34.99), a pioneering book about nutrition and diet first published in 1986, dietitian Catherine Saxelby examines the new trends to emerge in nutrition science over the last three decades, from ancient grains to raw foods.

So, what have been the significant changes in nutrition science over this time?

One of the most exciting frontiers of nutrition science is the microbiome the collective term for the colonies of bacteria that populate our digestive system and pro- and prebiotics, or the foods we eat to keep it healthy.

A healthy microbiome is associated with overall good health. It fends off unwelcome pathogens, reduces inflammation, enhances the body's immune response, aids digestions, reduces symptoms of irritable bowel syndrome and bowel disease, keeps the bowel healthy and reduces the likelihood of developing colorectal cancer.

Our gut health is also closely associated with our mental wellbeing. More than 100 million neurons in the gut form the enteric system, explains Saxelby in Nutrition for Life. "These neurons 'communicate' with the microbiome, which can then affect your behaviour and feelings, including eating habits, cravings and moods." There is also evidence, she adds, that making a positive change to the microbiome may reduce anxiety and depression.

We can nourish our microbiome by consuming probiotics (live bacteria found in food and drinks such as yoghurt, fermented vegetables including sauerkraut and kimchi, and kombucha) and prebiotics (non-digestible components of food such as resistant starch, found in cold potatoes, that feed friendly bacteria in the gut).

According to Collins, one of the biggest changes in nutrition science in recent decades is the shift from focusing on individual macro- and micronutrients towards looking at overall dietary patterns. We have a greater understanding of the way food and its component elements work as a bundle, she says.

An important part of the picture is phytonutrients, the chemicals found in food once referred to as antioxidants that protect against cancer and heart disease. As Saxelby explains in Nutrition for Life, we now know these substances do more than prevent oxidation. Beta-carotene inhibits the early stages of tumour development, Vitamin C reduces cancers of the digestive tract, and selenium enhances the body's immune response.

Not all phytochemicals have a positive effect on the body. Some are anti-nutrients, such as lectin, a phytochemical found in tomatoes, beans and lentils that can inhibit the absorption of other nutrients when eaten raw.

The best way to boost your phytochemical intake is to eat a colourful array of fruit and vegetables, use herbs and spices such as rosemary, turmeric and ginger liberally, and drink red wine instead of white and tea instead of coffee.

In Nutrition for Life, Saxelby explains why she is "a big fan" of omega-3 fatty acids: they keep your heart and blood healthy, assist in maintaining brain power and healthy eyesight, help manage mental health and diabetes, and decrease inflammation.

Omega-3s play a particularly vital role in neural development. "Babies need omega-3s for their brain to grow properlyso pregnant and breastfeeding mums must get a steady supply of omega-3s for the sake of their baby's health," Saxelby writes.

"Babies need omega-3s for their brain to grow properly."

We should all eat around 500 milligrams a day of long-chain omega-3s found in oily fish such as salmon and mackerel and 1000 milligrams of plant-sourced omega-3s found in chia seeds, linseed, pecans and walnuts.

Increased access to information has revolutionised nutrition science, says Collins. "Thirty years ago, I still had to go to the library and get a CD-ROM to look up old journal articles or look in paper-based journals. Now, I can do that at my desk."

Digitisation means that "we now synthesise and critique information in much more powerful ways than we ever could before through systematic reviews and meta-analyses", she says. "As a health professional, I can get better information, which means I'm better able to advise people."

However, there is a downside to the explosion of information found online: the rise of the "self-styled guru". A large part of Collins's job today is to "connect people to the best available information and interpret it for them," she says. "It's why I'm more passionate about science communication than ever. I've written 90-plus articles for The Conversation, and I draw heavily on information from systematic reviews or good studies."

In an age of misinformation, it's vital to draw information from reputable sources like trusted news organisations and credentialled experts, says Collins, rather than celebrities who follow the latest fad diet.

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How have diets and health trends shifted over the past 30 years? - SBS

Every Person Reacts Differently to DietsHeres Why – Yahoo Lifestyle

Posted: July 3, 2020 at 12:46 am

Photo credit: OksanaKiian - Getty Images

From Bicycling

According to a new study published in the journal Nature Food, individuals can have different reactions to the amount and type of food compared to others eating the same quantity and meals.

The effectiveness of a diet is influenced not just by genes, but also by lifestyle, exercise, gut microbes, medications, and other factors.

The majority of nutritional advice is general, out of necessity, and some of it does apply to everyonelike eating more vegetables and drinking enough water.

But when it comes to more specific strategieslike how much to eat in order to lose or maintain weight and what you should be eating to achieve thatit can get tricky. New research suggests the issue is complicated because individuals can have different reactions to the amount and type of food compared to others eating the same quantity and meals.

In a small study published in the journal Nature Food, researchers served 19 volunteers four different types of meals comprised of foods ranging from heavy on fruits and vegetables to those typical of a fast food dinner. The people ate these meals over four three-day inpatient periods, which means compliance was closely monitored.

After analyzing urine through molecular profiling technology, researchers found different patterns of chemical composition, suggesting unique responses to the food based on how it was being metabolized. Also, even though everyone ate the same amount of calories, some people excreted more calories through their urine than others, researchers found.

This is because of the way each persons metabolic pathways are activated, a process often called metabolic flexibility, said study coauthor Jeremy Nicholson, Ph.D., professor and pro-vice chancellor of health sciences at Murdoch University in Australia.

Most nutritional advice is general, but we know that one size does not fit all, he told Bicycling. In the future, it will be normal to have individualized diets, but these will be informed by metabolism, not genetics. Thats because through your life, your dynamic phenotype [characteristics that change over time] is influenced not just by genes but also by lifestyle, diet, exercise, gut microbes, medications, and other factors.

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In the same way that long-term health risks can be pinpointed through factors like these, it may be possible to tailor healthy eating advice in the same way, using molecular technology to understand an individuals metabolic flexibilityand tweak nutrition plans based on that, Nicholson said.

[Gravel! prepares you with everything you need to know to crush it, including the best gear, how to train, and much more!]

Until the day comes when insights like those become commonplace in a way thats commercially available, it may be helpful to understand that even with healthy foods, you may have a different response than someone else eating the exact same amount and diet.

And, as Nicholson noted, there are metabolic game changers like exercise and gut health that can change how you're reacting to foods, so making healthy changes to those could switch up your metabolic flexibility in the long run.

The bottom line? Its worth noting how you react to different foods, and realizing that everyone is differentwhat works for other people might not work for you. Meeting with a sports dietitian to get a plan thats tailored to you could be a good first step toward eating in a way that benefits your body specifically.

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Every Person Reacts Differently to DietsHeres Why - Yahoo Lifestyle

American Cancer Societys updated diet and physical activity guidelines to help lower cancer risk – The Globe and Mail

Posted: July 3, 2020 at 12:46 am

A runner jogs along North Avenue Beach on June 22, 2020 in Chicago, Illinois.

Scott Olson/Getty Images

Earlier this month, the American Cancer Society (ACS) released updated lifestyle recommendations to help lower cancer risk. The advice, last updated in 2012, is based on a comprehensive review of the latest evidence.

The revised guideline places an increased emphasis eating less red meat and fewer highly processed foods and avoiding or limiting alcohol. It also increases the recommended amount of physical activity.

The ACS recommendation is to follow a healthy eating pattern at all ages. The foundation of a healthy eating pattern is mostly plants vegetables, fruits, whole grains, beans and lentils, and nuts and seeds. It also includes healthy proteins, such as fish and poultry, and unsaturated fats.

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The updated diet recommendation emphasizes eating a variety of vegetables, especially ones that are dark green (e.g., spinach, kale, broccoli, rapini), red (e.g., beets, red bell pepper, red cabbage, radicchio) and orange (e.g., carrots, butternut squash, sweet potato).

It also highlights including a variety of colourful whole fruit in your diet. In Canada, a low fruit intake is among the top five leading preventable causes of cancer.

To lower cancer risk, a daily intake of at least 2.5 to 3 cups of vegetables and 1.5 to 2 cups of fruit is advised.

Advice to eat whole grains, foods that are strongly tied to protection against colorectal cancer, is also emphasized as well as advice to eat pulses (e.g., black beans, kidney beans, chickpeas, lentils).

The best available evidence supports the recommendation to limit intake of red and processed meats. A high intake of both is associated with greater risk of colorectal cancer and may also play a role in breast and prostate cancers.

Since its not known whether theres a safe level of intake for red and processed meat, the new guideline does not advise on consumption limits. Instead, the ACS recommends choosing fish, poultry and beans more often than red meat and to eat processed meats sparingly, if at all.

Foods high in added sugars, especially sugar-sweetened beverages, should also be limited or avoided since theyre associated with risk of obesity, which itself is linked to 13 types of cancers.

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Highly processed foods, which contain little, if any, whole foods, should also be limited. These foods are typically higher in fat, contain added sugars and sodium and are lacking fibre and protective phytochemicals.

Ultraprocessed foods include chicken nuggets, chicken strips, cereal bars, granola bars, breakfast cereals, frozen waffles, cookies, potato chips, pretzels, crackers, soft drinks, candy, processed meats, frozen dinners, instant noodles, frozen pizza, fast food and more.

The revised ASC cancer prevention guideline also states it is best not to drink alcohol since evidence shows that any amount of alcohol increases the risk of some types of cancer, most notably breast cancer.

If you do drink, limit your intake to no more than one drink each day for women and two drinks for men. One drink is equivalent to five ounces of wine, 12 ounces of beer or 1.5 ounces of 80-proof spirits.

Being overweight or obese is clearly linked with a greater risk of several types of cancer. The ACS guideline recommends to keep your weight within the healthy range and avoid weight gain in adult life.

A body mass index (BMI) of 18.5 to 24.9 is defined as a healthy weight. A BMI between 25 and 29.9 is classified as overweight; a BMI of 30 or greater is considered obese. BMI is calculated as your weight in kilograms divided by your height in metres squared.

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Adults are advised to get 150 to 300 minutes of moderate-intensity exercise (e.g., brisk walking, doubles tennis) a week, or 75 to 150 minutes of vigorous-intensity exercise (e.g., running, spinning, singles tennis). Hitting or exceeding the upper limit of 300 minutes is considered optimal.

Children and teens should get at least one hour of physical activity each day.

Although resistance training is recommended for overall health, there is a lack of evidence for this type of exercise in relation to cancer. For cancer prevention, the focus is on aerobic physical activity.

Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan.

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American Cancer Societys updated diet and physical activity guidelines to help lower cancer risk - The Globe and Mail

Experts Reveal 5 Of The Healthiest Vegetables Your Diet Needs To Have – Medical Daily

Posted: July 3, 2020 at 12:46 am

There are tons of vegetables that are easily available on the market today, all of which come with their own set of health benefits (some more than others). But if you really want to step up your diet, here are the ones that stand out among the lot.

Best Vegetables To Include In Your Diet

Eat your greens has always been something that our parents have tried to instill in us ever since our childhood. And its all for good reason because eating your greens is one sure-fire way of getting healthy since vegetables contain all sorts of vitamins and minerals that will help keep your body in tip-top shape. In fact, when it comes to getting nutrients, plant-based options are simply the best option and all sorts of vegetables come with all sorts of health benefits that will help you fight chronic diseases and live a long life.

However, according to nutritionists, there are a few of them that just stand out among the rest. So if youre looking for a way to improve your diet and step it up, then here are some of the best vegetables that you should start eating right now:

Fruits and vegetables. Pixabay

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Experts Reveal 5 Of The Healthiest Vegetables Your Diet Needs To Have - Medical Daily

Kourtney Kardashian Slams Claims the Keto Diet Is Unhealthy: I Personally Love It – Us Weekly

Posted: July 3, 2020 at 12:46 am

Defending her diet! Two days after announcing she was going back on the keto diet, Kourtney Kardashian responded to claims that the popular eating regimen is unhealthy.

The Keeping Up With the Kardashians star, 41, took to her Instagram Stories on Thursday, July 2, to address her social media followers, some of whom apparently dont approve of the restrictive eating plan. To the one who said I should let you know that I am not a dietitian, you are correct. Sorry if anyone thought that was my profession, she quipped alongside a photo of her ketone meter as it was reading a test strip.

And diabetes does run in my family and my dr. also has me check my glucose levels while doing keto for those questioning that too , she noted. Thank you all for your concern.

The Poosh founder added: And to all of you saying keto is unhealthy, my dr. has me do it for brief periods to help detox metals or toxins.

Kardashian also took this opportunity to state that those considering giving the keto diet a try should first consult a medical professional. So I would not recommend this without checking with your dr. first, she explained. But my dr. I trust puts me on it and I personally love it.

The California native, who noted that her ketone levels go crazy, concluded her clapback by telling her followers to HAVE A HAPPY DAY.

Kardashians staunch defense of keto came a day after she shared a photo of herself testing her blood via a finger prick. Morning keytone [sic] and glucose level check , she wrote in an Instagram Story of the blood test at the time. and after two days of eating keto I am in ketosis (.5).

The goal of the diet, which forbids foods such as grains, beans and juice, is to enter a state of ketosis through fat metabolism. Once in a ketogenic state, the body then primarily uses fat for energy instead of carbohydrates; with low levels of carbohydrate, fats can be converted into ketones to fuel the body. Additionally, when a person is in ketosis, they will have blood ketone levels of 0.53 millimoles per liter.

As Kardashians results on Wednesday, July 1, showed, her body is now burning fat for energy, which leads to weight loss. May the fat burning begin, she added. Her Thursday results were also in the ketosis range.

The E! personality, who has been on the keto diet twice before, announced she was starting the eating regimen yet again on Monday, June 29. Keto starts today , she wrote on her Instagram Stories at the time over a salad made with lettuce, sliced avocado, carrot ribbons, lean turkey and some cheese.

After her test on Wednesday, Kardashian enjoyed an avocado smoothie one of her go-to healthy drinks. On Thursday, she also included a link to a previously published Poosh article detailing her go-to keto hacks in her Instagram Stories.

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Kourtney Kardashian Slams Claims the Keto Diet Is Unhealthy: I Personally Love It - Us Weekly

Kourtney Kardashian Is Back On The Keto Diet, You Guys – Yahoo Lifestyle

Posted: July 3, 2020 at 12:46 am

Photo credit: Jon Kopaloff - Getty Images

From Delish

It seems like we've been talking about the keto diet, since, I dunno, the beginning of time, but somehow we still have more keto-related things to speak of. Today's thing: Kourtney Kardashian has hopped back on the keto diet after taking a bit of time off.

The eldest Kardashian sister and Poosh founder posted a photo of her lunch on Monday, according to Us Weekly, which consisted of an avocado, deli turkey, cheese, and a salad. She wrote "keto starts today..." on it, indicating she was giving the diet another try.

Kourt has been a keto fan for a while, first trying the diet around 2017. Though it's unclear exactly when she stopped, she professed her love for the low-carb lifestyle back in March.

"I love doing a keto diet, though Im not doing it now," she told Health.com: "I noticed my body change for the better. I [also] love intermittent fasting. I try to do that all the time. Sometimes if Ive had a normal day of eating and Im pretty full, instead of having dinner, Ill have some bone broth, especially if Im not feeling well or starting to get sick."

She also restarted the diet in 2019, writing in a post for Poosh at the time that her "body never looked better than when I did the keto diet two and half years ago, when I did it for two months, she wrote. In my experience, Ive found the best method to train my body to curb sugar cravings, burn fat and kick-start weight loss is by sticking to a keto diet.

Circling back to present day, Kourtney seems to be loving the keto diet all over again, showing a photo of her pricking her finger on her Instagram (yes, there is a bit of blood, just a warning!), and declared that she's in ketosis after two days and is ready for the fat burning to begin. Honestly, I just want Kourtney to be happy and if it takes keto to do it, so be it!

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Kourtney Kardashian Is Back On The Keto Diet, You Guys - Yahoo Lifestyle


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