A pilot study in California is trying to prove that you are, indeed, what you eat. It's providing meals that are medically tailored for 1,000 people with congestive heart failure to keep them healthy and out of the hospital and to save health care dollars.

Congestive heart failure made Diane Henry feel like she was drowning.

"There was a time I thought this was it. I didn't have any plans. It's just I thought it was over for me," she said.

Then, eight months ago, she got into California's pilot study to see if diets tailored to patients with heart failure would keep them out of hospitals. That means very little salt.

"We provide them with meals that are perfectly balanced, and the entire days' worth of meals total 2 grams of salt," Project Angel Food Executive Director Richard Ayoub said.

Project Angel Food has made and delivered medically tailored meals to patients with chronic illnesses for 30 years.

"We are, indeed, seeing dramatic results," Ayoub said. "We're bringing down the numbers of readmissions into the hospital."

In fact, Project Angel Food says only 10% of clients in the pilot are readmitted to hospitals within 30 days, compared to 32% of all Medicaid patients with congestive heart failure.

"If it's made for you and delivered to your home and you're not having to go out to the grocery store or to a fast food place where you might buy something high in salt, this makes it easy to eat a healthier diet," Dr. Richard Seidman said.

Henry believes this is making her better.

"I feel like I'm getting the old Diane," she said. "She's coming back, but back with a vengeance, and a healthier Diane."

The state of California put up $6 million for the study, which will last three years.

Getting rid of salt may be harder than you think. You might be buying products with more salt than you realize. For example, the U.S. Department of Agriculture has found that 60% of raw meat and poultry items are injected with or soaked in salty solutions.

To avoid the meat products with added salt, stay away from the ones with labels such as marinated or enhanced.

RESEARCH SUMMARYANGELS IN THE KITCHEN REPORT #2695

BACKGROUND: Research shows that dietary habits influence disease risk. While certain foods trigger chronic health conditions, others offer strong medicinal and protective qualities. However, diet alone should not replace medicine in most circumstances. Many illnesses can be prevented, treated, or even cured by dietary and lifestyle changes, many others cannot. Eating whole, nutritious foods is important because their unique substances work together to create an effect that can't be replicated by taking a supplement. Although your body only needs small amounts of vitamins and minerals, they're vital for your health. Insufficient intakes of vitamin C, vitamin D, and folate may harm your heart, cause immune dysfunction, and increase your risk of certain cancers. Nutritious foods, including vegetables, fruits, beans, and grains, boast numerous beneficial compounds, such as antioxidants which protect cells from damage that may otherwise lead to disease. Fiber is also an essential part of a healthy diet. It not only promotes proper digestion and elimination but also feeds the beneficial bacteria in your gut. (Source: https://www.healthline.com/nutrition/food-as-medicine#nourishment)

HEART-HEALTHY FOODS: "You can reduce your risk of developing cardiovascular disease by eating certain foods every day," says preventive cardiology dietitian Julia Zumpano, RD, LD. "There is a great variety of fruits and vegetables that are good for your heart." She recommends eating foods that are in their natural form, coming from the ground, as in a whole-foods diet. That includes foods such as nuts, fish, whole grains, olive oil, vegetables and fruits. Zumpano says don't be afraid to treat yourself occasionally to a glass of red wine or a piece of dark chocolate. She suggests using this list as a guide to create meals and snacks with a healthy focus which could make a big difference in cardiovascular health. Some foods to consider are salmon, tuna, herring or trout; nuts such as almonds or walnuts; blueberries, strawberries and blackberries are full of phytonutrients and soluble fiber. Flaxseed and chia seeds provide omega 3, fiber and protein. Oats can top off yogurt or salads. Beans like garbanzo, pinto, kidney or black beans, are high in fiber, B-vitamins and minerals. Veggies bright in color like carrots, sweet potatoes, red peppers and tomatoes are packed with carotenoids and vitamins. Fruits such as oranges, cantaloupes and papaya are rich in beta-carotene, potassium, magnesium and fiber. (Source: https://health.clevelandclinic.org/12-heart-healthy-foods-to-work-into-your-diet/)

FOOD AS MEDICINE'S NEXT BIG THING: Joanna Hunter, RDN, owner of Vita Nutrition Services in New Jersey believes nutrigenomics, "you are what you eat", is the next big thing. We're in exciting times in terms of technological and healthcare advancements and as scientists and researchers learn more about genetic make-up and how food effects our DNA, advancements have been made in the relatively new field of nutrigenomics. Researchers believe there is a possibility we will be able to "eat for our genes". Breakthroughs in this field would allow dietitians to cater their meal plans to specific individual genetic expressions. This could possibly impact not only the everyday health of an individual, but also help ward off disease linked to family history like certain cancers, diabetes and obesity. Instead of healthcare professionals giving more recommendations like eat more vegetables, they would be able to say exactly what types of foods each person would need to eat to thrive. (Source: https://www.thediabetescouncil.com/nutritional-breakthroughs/)

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Angels in the kitchen: Medically tailored food for congestive heart failure - WNDU-TV

GREENSBORO, N.C. After indulging on turkey, rolls, stuffing, casseroles, pies -- you name it -- this Thanksgiving, perhaps you are considering a somewhat healthier meal plan going forward.

VERIFY QUESTION

Good Morning Show viewer Judy Knighten asked, "Can you VERIFY the KETO diet?"

Specifically, she asked whether it is healthy and if it works.

VERIFY SOURCES

VERIFY PROCESS

Both Mayo Clinic and registered dietitian Melissa Leonard agree the Keto diet is safe...for only a very select group of people.

The Keto diet is a low-carb, high-fat diet, which restricts grain intake and sets limits on fruits and some vegetables. It is called the Keto diet, because the body burns and gets energy from fat, instead of carbs, causing the person to enter a state of ketosis. Leonard said it is enticing to people, because it can cause quick initial weight loss and gives a strict set of rules to follow.

That said, Leonard noted the Keto diet is high in saturated fat, meaning it can increase the risk for heart disease. And, it is difficult to maintain long-term, which can mean a re-gaining of the weight lost. It also is so restrictive, it can put people at an increased risk of developing an eating disorder.

Leonard and Mayo Clinic note the positive benefits of Keto for people with the seizure disorder epilepsy. The Mayo Clinic cited research, saying Ketosis has brain-protecting benefits. As many as half of young people with epilepsy had fewer seizures after following the diet.

Leonard said, "Because of the restrictive nature of this diet and lack of long-term research for use in individuals for conditions apart from seizure disorders, I would not recommend this diet otherwise."

VERIFY CONCLUSION

Is the Keto diet healthy? Generally, only for people with seizure disorders. Does it work? Usually, yes, for initial weight loss but not long-term.

Do you have a VERIFY inquiry? Submit a post, screen shot or selfie video to Meghann Mollerus via:

Facebook:Meghann Mollerus News

E-mail: Mmollerus@wfmy.com

Twitter: @MeghannMollerus

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VERIFY: Keto Might Not Be The Safest Diet - WFMYNews2.com

Are supplements necessary on a vegan diet? We explore this topic in this weeks video featuring Mic the Vegan.

Mic the Vegans Channel is here.

A whole foods plant-based diet is full of vitamins and minerals. However, over the years, there has been a decline in the nutrient-quality of our soil. The best way to get required nutrients is through food, but if you are interested in supplementing, here are 11 to consider.

Summary

Title

Do You REALLY Need Vitamins On A Vegan Diet?

Description

Are supplements necessary on a vegan diet? We explore this topic in this week's video featuring Mic the Vegan. A whole foods plant-based diet is full of vitamins and minerals. However, over the years, there has been a decline in the nutrient-quality of our soil. The best way to get required nutrients is through food, but if you are interested in supplementing, here are 11 to consider.

Original post:
Do You REALLY Need Vitamins On A Vegan Diet? - LIVEKINDLY

What's not to love about fruit? The phrase "nature's candy" didn't come from nowhere.It's refreshing, delicious, filling, and packed with nutrients. We all have our favorites, too (I'm partial to tropical variations like mango and pineapple).

If you can't go a day without a bowl of fruit, you might have thought you're its biggest fan, but we're here to tell you that there are some people who will give you a run for your money.

Those people follow (or have followed) what's known as a "fruitarian diet"and you might recognize some of them. Apparently Leonardo da Vinci, Mahatma Gandhi, Steve Jobs, and Ashton Kutcher have followed the diet once in their lives. (Kutcher did it whenhe was preparing to play Jobs in a movie, and he ended up in the hospital because of it.)

So what exactly is the fruitarian diet, and what are the pros and cons? We did the homework for you.

There are a lot of interpretations of the fruitarian diet, but for the most part, it is known as a form of raw veganism, in which people eat mostly raw fruit. Some do it exclusively; others consume 75% fruits and 25% nuts and seeds; some have a diet that is mostly fruitarian but with some traditional vegan choices; and other people only eat fruit that has fallen on the ground (if you've seen Notting Hill this might sound familiar to you). It's one of the more restrictive diets out there.

Prime Fresh Strawberries ($3)

It's pretty well-known that fruit is good for you. Fruits arepacked with nutrients like potassium, dietary fiber, vitamin C, and folate.Adding fruit to your diet can help reduce your risk of certain diseases and cancers. Many followers of the diet have said it makes them feel better mentally, physically, and emotionally. And because you're restricting your intake to primarily fruits, you could lose some weight.

It's a very restrictive diet, so you might not be getting enough essential nutrients. This is why a lot of medical and nutrition experts caution against it. According to Laura Jeffers, MEd, RD, LD, of The Cleveland Clinic, you'll put yourself at risk for nutritional deficiencies: "Fruitarians frequently have low levels of vitamin B12, calcium, vitamin D, iodine, and omega-3 fatty acids, which can lead to anemia, tiredness, lethargy, and immune system dysfunction. Low calcium can also cause osteoporosis."

Because fruit has a lot of natural sugars, it can put you at risk for diabetes, tooth decay, and weight gain. The Clinic also says the diet can be dangerous for people who already have diabetes and those who have pancreatic and kidney disorders.

Prime Fresh Mandarin Oranges ($6)

Additionally, since the diet has a lot of restrictions, it might not be as easy to follow in the long-term for some people, like many other restrictive eating plans such as Whole30 or keto. Not to mention, it might be hard on the wallet, too, since certain fruit isn't exactly cheap.

If you're interested in trying it out, we recommend discussing with your doctor first, especially if you have existing health issues or concerns. The diet is very extreme, soit's important to cover your bases.

If you're worried about the cons, you can stillget inspiration from the diet by simply adding more fruit to your meals. Add some bananas and strawberries to your oatmeal, cereal, or toast. Have an apple for a snack instead of your usual bag of chips or crackers. Or eat a bowl of your favorite fruit as a dessert. Just remember to be cautious of serving sizes and sugar intake.

Next up:What You Need to Know About Going Vegan

This article originally appeared on The Thirty

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This Is What Happens to Your Body When You Eat Nothing But Fruit - Yahoo Lifestyle

In a world where "meat-free meat" sits next to the beef sausages in the supermarket and ordering an almond milk latte brings nary a flicker to a barista's eye, the once-fringe vegan movement seems to have gone mainstream.

For the uninitiated, followers of a vegan diet eschew all animal products, including dairy, eggs, honey and, of course, meat.

So for an eating pattern that cuts out so many foods traditionally considered essential, is it possible for a vegan diet to meet all your nutritional needs?

Yes, says Clare Collins, professor of nutrition at the University of Newcastle but it requires you to understand food better than the average omnivore, or even vegetarian.

Here are four main nutrients to look out for.

Let's start with this one, because vitamin B12 is something we humans can really only get via animal foods such as meat, fish, dairy and eggs or in the form of supplements.

It's an important vitamin too, essential for making DNA, fatty acids, red blood cells and chemicals called neurotransmitters which help to pass signals around the brain.

"That's the really big one. You don't want to end up with a B12 deficiency," Professor Collins said.

B12 deficiency manifests at first as vague but unpleasant symptoms like heart palpitations, light-headedness, tiredness and bowel or bladder changes, so it's important to keep on top of it.

In severe cases, it can progress to mood changes like depression and paranoia, and nerve problems like numbness, pain and loss of taste and smell.

While trace amounts of B12 have been found in some plant foods such as mushrooms, fermented soybeans and things that have been contaminated by soil or insects, if you're following a vegan diet you should be looking to supplements or fortified foods to ensure you're getting enough.

It's often added to non-dairy milks, but not all, so check the label.

Most people know about the importance of calcium for your bones, but it also plays a role in other parts of your body, including your heart, muscles and nerves.

What's more, your bones actually act as a calcium bank, so if you're not getting enough from your diet, your body will make withdrawals from that bank, which can affect your bone health.

Almonds are a dairy-free source of calcium.

(Unsplash: Juan Jose Valencia Anta)

Almonds are a dairy-free source of calcium.

Unsplash: Juan Jose Valencia Anta

Dairy is often touted as being an important source of calcium, but it's by no means the only source. Plenty of plant-based foods contain it, including some tofu and some nuts, legumes and seeds.

But interestingly, vegans and vegetarians often need even more calcium than omnivores, because some plant foods have chemicals that make it harder for your body to access it.

For example, spinach and beans contain oxalic acid, and some grains, nuts and legumes contain phytic acid, which both interfere with calcium absorption.

You can bolster your calcium intake with fortified plant milks and fortified breakfast cereals again, check the label to make sure the product you are choosing is actually fortified, because not all are.

Iron is used inside your red blood cells to carry oxygen around the body, so a deficiency can leave you feeling lethargic and tired, as well as lowering your immunity.

While omnivores usually get their iron delivered ready-to-use, via red meat, plant-based sources of iron require your body to do a bit more work.

You can help your body absorb your plant-based iron, found in foods like legumes and beans, by eating it at the same time as vitamin C.

That can be as simple as putting veggies like red capsicum and broccoli next to the lentils on your dinner plate.

"The other thing you can do is not have any cups of tea straight after meals because the tannins and the phytates in the tea actually interfere with the absorption of the iron," Professor Collins said.

Combining plant-based iron sources like chickpeas with vitamin C-containing veggies like capsicum helps your body better absorb the iron.

(Unsplash: Edgar Castrejon)

Combining plant-based iron sources like chickpeas with vitamin C-containing veggies like capsicum helps your body better absorb the iron.

Unsplash: Edgar Castrejon

Iodine helps your thyroid to function that little gland in your neck that controls your metabolism, among other things.

Seafood is a source of iodine, and it's also found in some dairy products in Australia, but the main source of iodine for people who avoid animal products is via iodised salt, which is used in commercial breads and some breakfast cereals.

As for some of the other essential nutrients, the symptoms of deficiency can be vague but hint at something serious, Professor Collins said.

"How do you know if you're iodine deficient? It's things like tiredness, weakness, lethargy, and then other things like constipation, heartbeat [changes], facial puffiness and so on."

Iodine deficiency is a particularly big deal for women of childbearing age, as it can affect the brain development of babies during pregnancy and increase the risk of miscarriage and stillbirth.

Pregnant women have other specific nutritional needs beyond the four mentioned here, and so do children. So talk to your doctor if your kids are on a vegan diet or you're planning to become pregnant.

And for people who follow vegan diets for a very long time, there are other nutrients, such as omega-3 fatty acids, that can become an issue.

If you're following a vegan diet, its worth mentioning it to your doctor so they can check for deficiencies.

Meals based around plant-based whole foods aren't just for vegans.

(Unsplash: Maddi Bazzocco)

Meals based around plant-based whole foods aren't just for vegans.

While most people who choose vegan diets do so because they want to minimise harm to animals or cut down on their environmental impact, others talk about the potential health benefits of being entirely plant-based.

The recent documentary The Game Changers promotes a diet free of animal products as performance-enhancing and implies it might even be the optimal diet for humans.

So ... could a vegan diet be even better for you than a healthy omnivorous one?

It's not as simple as that, Professor Collins explained.

There are plenty of animal-free products that are highly processed, high in salt and fat and low in other essential nutrients.

"People are getting a message that, hey, you're supposed to be a little bit vegan now, and they're just buying these products that are appearing without thinking through what it has really taken to manufacture those things.

"The lazy way to be a vegan is to just leave the meat out and leave the dairy products out and make no effort to bring back in the foods that you need to replace the nutrients that you're missing out on."

So while it's certainly possible to have a healthy, complete vegan diet, it's not the only healthy way to eat, Professor Collins said.

If you're looking for a guide, she recommends the Australian Government's Eat For Health website.

"I know it's boring but it actually does outline how many serves of the five food groups you need, based on age and sex, to meet your nutrient requirements.

"You do not have to be a vegan to eat healthy.

"You can have a normal, healthy vegetarian pattern and unhealthy vegan eating pattern and you can have an unhealthy omnivore eating pattern."

There are definitely things that most of us could learn from veganism though, especially when it comes to plant-based "whole foods".

Many vegan protein sources, such as pulses and nuts, do double time by also being rich sources of fibre and healthy fats.

Do you have a burning health question?

(ABC South West WA: Anthony Pancia)

Do you have a burning question about health or sustainable living you have always wanted to know the answer to? Get in touch via burningquestion@abc.net.au and we can take your question to the experts.

"One of the movements that I think can benefit everyone is what's called flexitarian, which is like being a part-time vegetarian or even a part-time vegan," Professor Collins said.

"So a few days a week, you are consciously trying to boost your intake of vegetable sources of nutrients."

Swapping out a few meals a week with whole-food vegan protein sources is not going to do you harm and will probably do you good.

"It's really about stepping back and saying, hey, what are the things I'm eating? Am I eating nutrient rich foods? And am I not going overboard on ultra-processed junk food?"

Plus, if your impact on animals and the environment is important to you goals that motivate many people to go vegan in the first place then going some of the way is arguably better than going none of the way.

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For a vegan diet to be healthy and complete, you really need to understand your food - ABC News

THE CONVERSATION The Centers for Disease Control and Prevention recently announced a preliminary finding that implicates a vitamin E additiveas the potential cause of lung injury from THC vaping.

The agency examined fluid samples from the lungs of 29 patients with vaping-related illness and found vitamin E acetate in all 29 samples. This is a major development in the search for answers, and it was of great interest to me generally as apublic health researcher.

Even more, it was of special interest to me because I previously researched vitamin Es role in lung health and development. For three years, as a post-doctoral research fellow, I studied the role of vitamin Es typical role in lung health, lung development and the epidemiology of childhood lung diseases when it is absorbed from our diet.

Free radical fighter

Vitamin E comes from oily foods in our diet. It has also long been known to be important for child development, especially in the womb, where it contributes to healthy lung and nervous system growth, among other things. Vitamin E has eight different isoforms, or types, and each may do slightly different things in our bodies. The kind of vitamin E you get from your diet can therefore vary widely based upon the types of oily foods that you eat.

When we eat vitamin E, it is absorbed by our gastrointestinal tract along with fats. It then travels throughout our bloodstream in the fatty molecules called cholesterol. Finally, it is taken up into our bodys fatty tissues and cellular membranes.

Once incorporated into the body, vitamin E serves as an antioxidant, protecting us from some of the harmful effects of our metabolism and respiration. Antioxidants stabilize what are calledfree radicals, unstable and highly chemically reactive compounds with extra electrons generated by our metabolism. Free radicals, when left unchecked, can destabilize other molecules around them and cause cellular damage.

When vitamin E comes into contact with certain kinds of free radicals, ittransfers that instability onto itself and neutralizesthose free radicals.

So, in the aftermath of the vaping illnesses and deaths, an important question emerges: What happens if, instead of eating vitamin E in your diet, you inhale vitamin E, along with a vaporized solution of THC?

I have no idea.

There are only a tiny handful of studies in which someone tried to nebulize, or vaporize, vitamin E in experiments related to lung health. All were animal studies with a small sample size, and none were combined with a THC vaping fluid.

Its also not clear in this case why vitamin E acetate was added to the vaping fluid, butreports suggest it is usedas a cutting agent to make the THC oils less thick. Perhaps someone thought it was safe to do this in an inhaled product because vitamin E was a natural vitamin. Importantly, however, many substances that are helpful when taken orally can be harmful when inhaled.

No place for oily molecules

The fact that vitamin E typically has to travel in fat-solublelipidsmay perhaps provide a clue as to the harms vitamin E acetate can cause when vaped. Physicians have long known thatinhaling oils and other lipidscan lead to the deposition of oily droplets in the lungs. They also know that this deposition can in turn canlead to inflammationand the potential for permanent lung scarring, respiratory failure or death. Its not a good idea to consistently inhale particles like small solids or oily liquid drops into your very delicate lungs.

We all know what it feels like to choke on something large enough to block our windpipe. But a small, inhaled particle can go past the large airways and lodge in the tiniest airways and thealveolithat transfer oxygen into our bloodstream, causing damage to these fragile structures.

We may not notice right away that we are being harmed. Only tiny segments of the lung are affected, and our lungs are designed to have some reserve capacity.

But over time, as these small injuries add up, more and more lung tissue becomes involved, and symptoms develop. Such injuries can become fatal. For example, think of the diseases caused by asbestos, silica from sand blasting, coal dust and tobacco smoke.

So, perhaps a vitamin E additive could cause damage in a similar way in this context.

A bigger issue

In addition, I believe this is actually a symptom of a broader problem, brought about in part by the1994 lawthat allows dietary supplements and some devices to go to market without meetingstringent safety and efficacy standards. Supplement makers dont have to provide evidence that their products work, and the FDA allows them to monitor the safety features themselves.

Its a good business for the manufacturers; dietary supplements sales are estimated to be worth aboutUS$120 billion by 2020. But it may not be good for the American public. By taking untested products, or by using products that are safe in one context but not studied in another, consumers end up participating in millions of uncontrolled experiments in which safety data are frequently absent. There is minimal quality control, minimal oversight and minimal knowledge of what might happen.

Any type of minimally regulated product that we inhale into our lungs on a regular basis clearly deserves a special level of scrutiny before use. I would argue that any inhaled product should have to demonstrate significant safety data prior to being allowed on the consumer market. Do these products even work? How do they work? If they do work, whats the right dose so that its safe, but still effective? How long can you safely use it? Without that knowledge, we are sailing in dangerous waters with no map.

So, until the day that our poorly regulated, uncontrolled market of self experimentation in lung health comes to an end, I will share a motto that experiments and experience have equally proven to be true. If you want your lungs to outlast your hair, please dont inhale anything but air.

Link:
Vitamin E and vaping injuries: What's safe in your diet is rarely safe in your lungs - Press Herald

Were inching towards the year end. While its a phase that brings with it a gamut of memories and reasons for revelry; lets not forget that its also that time of the year when diets gets thrown out the window. But, before you sulk over the decadence, remember its never too late to switch back to a healthier way of being that would resent your body post a festive binge. While many diets in general dont guarantee fail-safe results; Mediterranean diets have risen to prominence in the recent past, owing to their effectiveness. So just in case if youre on the lookout for a healthily diet to bounce back to resilience that would fit the bill, you have arrived at a right place!What is Mediterranean diet?For starters, lets get to the basics. What does the term Mediterranean diet really mean? Well, the Mediterranean diet is essentially a diet comprising more plant-based foods with healthy fats such as nuts, seeds, olive oil, whole grains, beans, fruits & vegetables largely & minimal milk products (not vegan though). It is predominantly plant-based diet & largely non-meat based (so meat is included but minimally). The Mediterranean diet is one of the richest diets in the world. But does that equate to the diet being pricey? Well, the answer albeit a subjective one, can be best defined as a diet that could be customized as per ones budget, thus making it a feasible option if enough thought is put into it. For instance, there can be less expansive version of Mediterranean diets mostly limiting to beans, fruits, vegetables & whole grains. Whats important to note is that since eating clean requires a great deal of understanding and perseverance, the money spent is often seen as an investment more than an expenditure.The art of balancing While switching to a Mediterranean diet might seem like a great idea, it is important to strike a balance and not push yourself too hard. Ideally, one should restrict cheat days to once in a fortnight while on this diet. In terms of eating clean, focus on eating invisible (healthy) fats such as fish, nuts, seeds & minimizing visible fats such as oils. Beans, greens and whole grains work best on Asians who want to give this diet a try. Seasonal vegetables, beans, whole grains and herbs are some of the best foods to include into your diet just in case you wish to go the Mediterranean way.Simply put, Mediterranean diet does a fine blending of the basics of healthy eating with the traditional flavours and cooking methods of the Mediterranean. This kind of a diet gained popularity in the 1960s owing to how significantly fewer deaths, due to heart diseases, were recorded in the Mediterranean countries like France, Greece, Italy and Spain. It was also noted that the main components of Mediterranean diet entailed a daily consumption of vegetables, fruits, whole grains and healthy fats. This was coupled with a balanced intake of fish, poultry, beans and eggs. The diet also includes moderate portions of dairy products and a limited intake of red meat. A fun fact is that red wine forms an integral part of the Mediterranean diet thus making it a lot enjoyable than one mustve assumed. Breaking down to the specifics; the Mediterranean diet is largely plant-based. The meals are ideally conceptualized around plant-based foods. Yet, what needs to be noted is that dairy, poultry, eggs and seafood are also a vital part of the Mediterranean Diet. Red meat is however avoided to a large extent. If youve made up your resolve to eat the Mediterranean way; here are some pointers to keep in mind:

Include more fruits and vegetables into your diet: Aim for 7 to 10 servings of fruit and vegetables on a daily basis. This is one of the best and most crucial aspects of the diet.

Stick to whole grains. One of the easiest and most important ways to make the Mediterranean switch is by opting for whole-grain bread, cereal and pasta. You may occasionally experiment with other whole grains, such as bulgur and farro.

Use olive oil as a replacement: Olive oil extracted from the fruit of the Olea europaea plays an essential role in Mediterranean Diet. Olive oil is highly rich in monounsaturated fatty acids (MUFAs) considered to be a healthy dietary fat which is overwhelmingly beneficiary, as opposed to saturated fats and Trans fats.

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6 Mediterranean healthy practices to reset your body after a food binge - Times of India

When Victoria Jackson began running cross country for UNC in 2000, she was struggling with a long history of depression and anorexia, disorders she developed outside of her love for running. Jackson said her coaches were aware of her condition and made sure she received help to reach a healthy place.

They still cared about me as a person rather than the success of the team and wanted to do what was best for me, both athletically and academically, Jackson said.

Although Jacksons eating disorder stemmed from issues like anxiety early in her life, her navigation through recovery was similar to what other student athletes with eating disorders experience.

'A lot of potential issues'

Jacksons treatment involved meeting with a nutritionist, psychologist and medical doctor. When she was placed on medical release after her sophomore year, her coaches mandated that she could not run or practice with the team until she was cleared by a medical professional, Jackson said.

During her medical release, Jackson did not have to give up her athletic scholarship. Instead, the athletic department paid for her scholarship, and the cross country team was able to give her scholarship to someone else.

That was a huge burden relieved from me that idea that I needed to perform because I felt guilty about getting a free education and then not being able to give anything back for it, Jackson said. That gave me the space to focus on recovery. It gave me the space to ultimately develop a healthy relationship with running and return to the sport."

Endurance sports require optimal weight levels and training to maximize one's potential, which Jackson said causes "a lot of potential issues for both young men and young women, in that they might take things too far.

Rachael Flatt, the 2010 U.S. ladies figure skating champion and a member of that year's U.S. Winter Olympics team, said she witnessed many of her figure skating peers struggle with disordered eating and poor body image.

I struggled with that myself, in large part due to a number of negative comments that I received about my physique and how I looked when I was on the ice, said Flatt, who is now a clinical psychology Ph.D. student at UNC.

These experiences inspired her to research eating disorders in athletes at UNC. Flatt studies how technology-based tools, such as online screening tools and treatment programs, can increase access to mental health care for eating disorders.

With the help of Cynthia Bulik, founding director of the UNC Center of Excellence for Eating Disorders, Flatt hopes to improve the body image environment of athletics around the world.

Bulik said her research has found a positive correlation between physical activity and anorexia nervosa, possibly due to a genetic component.

Instead of over-exercising to lose weight, many anorexia patients are actually genetically pre-disposed to high physical activity, Bulik said. This can often lead a person into sports.

Eating disorder vulnerability in athletes is also influenced by the sport they choose to play.

Athletes who engage in endurance, weight-class or aesthetic sports, such as gymnastics or figure skating, are most vulnerable. Risk factors they commonly face include an emphasis on appearance, body size, uniforms, perfectionism and pressure to perform well, said Rachel Manor, director of Olympic sports nutrition at UNC.

However, "eating disorders can come in any sport, any gender, any size, Manor said. Eating disorders dont discriminate.

Through nutrition education programs, Manor teaches UNC athletes about the principles of intuitive eating, which include honoring your hunger, rejecting the diet mentality and respecting your body.

Dieting is the number one risk factor for the development of eating disorders, so we tell athletes we dont diet and exercise, we train and we fuel, Manor said.

'We're not about plate-shaming'

When a first-year athlete comes to UNC, they are screened by the sports nutrition department for disordered eating risk factors, Manor said. Should athletes develop an eating disorder, the department refers them to a sports dietician, a sports psychologist and a physician.

Kelsee Gomes, UNC's director of sports nutrition, said her departments focus is on teaching athletes to make their own healthy food choices. It offers resources that include four full-time sports dietitians, team nutrition talks, grocery store tours and individual counseling, she said.

Much of Gomes work focuses on managing nutrition for the football team. She said the team has a dining hall on the second floor of Kenan Stadium, where players are fed a breakfast snack and a post-practice lunch.

The NCAA allows universities to provide one meal per day and unlimited snacks, but players on athletic scholarship are also given dinner, Gomes said.

Gomes meets biweekly with the football teams catering company to go over what players prefer and what should be served. For each meal, both a lean option and heavier option are offered to give weight-gain players an opportunity to increase their calorie intake, she said.

With that, Gomes collaborates with strength staff and coaches to determine weight goals for players based on the needs of their position. She sometimes even helps players make food choices during meals.

Were not about plate-shaming over here," Gomes said. "Were all about fueling for performance.

During Tyler Powell's time as defensive lineman on the UNC football team from 2014 to 2018, he spent many meals with Gomes. Powell said he had to be on a 10,000-calorie-a-day diet for over a year in order to gain weight for his position.

It made eating work," Powell said. "I got to the point where I missed being hungry. I wanted to be hungry so I could enjoy my food again.

Powell said having a certified dietician whom he trusted helped him the most during the weight-gain process.

She did everything she could to make it manageable for me and to figure out the best way to get the calories I needed without pushing me too far to the point where I refused to eat, Powell said.

Weight-monitoring and daily encounters with a nutritionist are largely limited to the football team. For other UNC athletes, the sports nutrition department helps with pre- and post-game meal planning, on-the-road eating recommendations and suggestions for what teams should keep in their fueling stations.

Encouraging options

Ru Mucherera, a fifth year on the UNC womens soccer team, said the sports nutrition department has played less of a role in her eating choices. She simply keeps her nutritionists recommendations in the back of her mind.

I know if I dont eat, I feel sluggish or I just know that I wont be performing my best so I try to eat what I think will help me perform the best that day, Mucherera said.

Mucherera sometimes misses meals because of her busy schedule, but she said a key resource the sports nutrition department provides is the Fueling Station in the Loudermilk Center for Excellence, which supplies a variety of snacks to athletes during early-day hours.

I think having that as an option actually encourages a lot of us to actually go there and eat, Mucherera said. I feel like if it wasnt there honestly a lot of people probably wouldnt be eating, skipping meals, and stuff like that.

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A majority of the largest companies in the world are working to advance plant-based protein in the Western diet, according to new report The Future of Food compiled by nonprofit Forum for the Future. The report analyzed the business activities of 132 of the worlds largest food companies to determine if they are working toward the Protein Challenge 2040an international collaboration between NGOs and businesses to solve the dilemma of feeding the growing population while mitigating environmental damage caused by food production. Researchers found that 41 percent of meat and dairy producers (such as Smithfield, JBS, and Nestl) are actively increasing the availability of plant-based protein either in their own product lines or through acquisitions and investments. The majority of food and ingredient manufacturers (79 percent), retailers (52 percent), and food service providers and restaurants (61 percent) are all adding plant-based meals to menus and portfolios, focusing on setting sales-based targets of plant-based foods, and making public commitments to expand their plant-based offerings.

We can be sure that the future of food will look very different and business as usual is not an option, the report states. Food businesses need to urgently future-proof themselves and their supply chains by moving beyond the current surge of product innovations to deliver integrated protein strategies that cover the production as well as consumption of protein and actively drive better outcomes for sustainability and nutrition. To further tip the scales, the report outlines five key points companies must address to fully transform the food system: developing an integrated protein strategy; making public, time-bound commitments to change; embedding a sustainability ethos across their business models from top down; collaborating with companies already working toward sustainability goals; and engaging policymakers and institutions to become better advocates to fight the climate crisis.

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Anyone who's been through it will tell youthe journey of having a baby is full of highs and lows. It could happen quickly (just one cycle) or take way longer than one thought. Babies come when they want to, and doctors say that the journey is individual and specific to each person. Still, most do a that tweaking what you eat can be game-changing if youre in the process of conceiving. Dietary modification is the most important aspect, mostly because it can easily be changed, says Dr Rupali Goyal, IVF specialist, department of obstetrics and gynaecology, Indraprastha Apollo Hospitals, New Delhi. There are many cases when the immune system attacks the body, including the embryo, and this happens because of inflammation, which is the root cause of most disease, says Lovneet Batra, sports nutritionist and founder, Arbhavya, New Delhi. In most cases just making simple diet switches changes the result, she says. Both doctors also say that haphazard hormone levels, most evidently seen in autoimmune diseases, PCOS and thyroid issues can decrease fertility, so getting these under control is important as well.

Doctors have varied thoughts about the safety and efficacy of certain foods while conceiving and through pregnancy (caffeine is a particularly controversial one,) but Dr Batra likes to err on the side of caution: Avoid diet sodas, caffeine, sugar substituteswomen who consume a lot of coffee have problems with implantations, says Batra. Dr Goyal says that if youre actively trying to conceive, its better to avoid alcohol, cigarettes, refined carbs, and red meat as well.

Both experts are certain that eating foods that reduce inflammation and balance hormones may help to create an ideal environment for pregnancy, and can be easily added to one's diet. Checking with your doctor, nutritionist and OB/GYN is always recommended, though, before making major changes to your eating plan.

This is one of the most potent ways to bring down inflammation, says Batra. She says that if your body is under stress and secreting cortisol, it wont produce progesterone, which is a hormone that helps with implantation of the embryo. Omega 3 boosts progesterone and thereby helps the embryo grow. Natural sources of Omega 3 include walnuts, flax seeds, avocados and chia seeds. However Batra says that plant-based versions arent as potent in the fatty acid ALA, but can work in a pinch. The EPA and DHA in fish oil is more potent and effective. You can take a 100mg capsule everyday for fertility, but check the ingredients in your supplement and choose one that has the highest amounts of EPA and DHA," she says.

Vitamin C and E help lower inflammation. Plus, another impediment to fertility is being either under or overweight, and for that B vitamins help improve energy metabolism, says Batra. She also recommends beta carotene for fertility. Consuming enough of these antioxidants will help regulate the overall metabolism. You can get Vitamin C from amla, guavas and oranges; beta-carotene from carrots, pumpkins and beets; vitamin E from almonds and wheat germ; and B vitamins from lentils and greens.

This is the ultimate superfood for fertility, says Batra, explaining that most of us are struggling with oestrogen dominance these days. Blame it on the xenoestrogens that we get from personal care items or highly oestrogenic dairy and meats, but this condition is also responsible for diseases such as breast cancer and endometriosis. Figs help with clearing excess oestrogen in the body. I have seen this work for women in my own practice, she says. You can eat either two-three fresh figs a day or three round slices of dry figs that have been soaked overnight. Grapes, citrus fruits and pomegranates work the same way.

If the reason for infertility is PCOD or PCOS, then including healthy fats from coconut and cashews help stabilise hormones, including balancing the thyroid. Batra says that if you have hypothyroid, then these fats help bring the thyroid stimulating hormone (TSH) down. You can have one tsp of virgin coconut oil on an empty stomach or a two-three inch slice of fresh tender coconut, plus seven-eight cashews in a day.

A deficiency in these minerals impacts your thyroid and insulin levels. If theres insulin resistance, youre at higher risk of PCOS. This leads to you not making enough FSH, which prevents fertilisation and implantation. Therefore a stable hormone profile is essential, and selenium, magnesium, even chromium (especially if youre diabetic) is key, she says. Nuts, seeds and lentils are the best groups for these essential nutrients.

Vasudha Rai has been writing on beauty and wellness for more than 15 years. Shes the author of Glow: Indian Foods, Recipes and Rituals for Beauty Inside and Out, and blogs regularly on Vbeauty.co

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