Jason Aldean recently revealed he switched to a healthy diet, which he is now opening up about. The 42-year-old, who will head out on the road in early 2020 on his We Back Tour, reveals exactly what he eats, and how he manages to stick to his regimen even when he is away from home for long stretches of time.

"We have a chef on the road with us so its pretty easy to eat out there," Aldean told Parade. "I have a list of things that I want on the bus every week when I get on there. And then I just try to stick to it when Im at home too. Im not over the top with it. With me, its just more of just trying to pay attention to choosing healthier foods and cut out sugar. Its pretty simple stuff.

"Im not like all out," he added, "but I think when youre on the road, you just kind of have a tendency to get into bad habits of eating late at night and the kind of stuff you eat isnt always the best for you."

Part of those bad habits, which Aldean is now breaking, was junk food after a show, which had become a staple for him.

"You get on your bus every night after a show and theres a pizza there," said the singer. "And trust me, I would love to just hammer it, but it just kind of comes to a point where Im trying to be a little smarter about what I eat. Playing shows and traveling as much as we do takes a lot out of you, energy wise. When you feel good, you have more fun out there. And to me, thats what it was all about."

Aldean tries to not just eat the right foods, but also eat at the right time, pacing his meals so he has energy to carry him through his nightly concerts.

"I think thats the biggest thing with us being on the road," Aldean acknowledged. "You get a lot of times in the groove of just eating bad stuff. And you eat late at night and you eat at kind of the wrong times of the day and find yourself just sitting on the bus all day.

"So Ive made it a point to really try to eat healthier, to get up, eat throughout the day, and to eat the right stuff," he continued. "Playing the kind of shows that we play takes a lot of energy out of you, too. So Ive been focusing on racking up protein all day so eating mainly high protein, low carb."

The Georgia native also is working out more, but doing it on his terms instead of joining a gym.

"I work out a little bit," Aldean said. "I like to play sports and really enjoy things like playing basketball on the road. I can get on a treadmill and run for 10 minutes and then Im over it. But I can play basketball for three hours and have fun and it doesnt feel like Im working out. So Id rather do things like that ... Usually me and the band will head out and go to a gym or a Y and just find a court and start playing."

Photo Credit: Getty / Terry Wyatt

-----

WAIT! Subscribe to GroupChat, PopCulture.com's official Reality TV podcast! Check it out by clicking here or listen below.

TAP play to listen to GroupChat's new Episode 13! We're talking the new 'Real Housewives of Salt Lake City', Homeland Security is raiding The Duggars? Kylie Jenner just sold a big piece of Kylie Cosmetics for 600 million dollars and more 'Dancing With the Stars' drama! Stay tuned and make sure to subscribe

Continue reading here:
Jason Aldean Reveals How He Transformed His Diet on the Road - PopCulture.com

Food is nourishment, culture, pleasure, tradition, sociability, and identity. Food plays a vital role in peoples well-being, health, and longevityand has a powerful preventive function. Food accompanies us throughout our lives and is an element that defines us in both the private and social dimensions.

The impact of food on the environment is increasingly at the center of the international debate: producing food requires land and natural resources such as water and nutrients, and contributes to the release of greenhouse gases (GHG) into the atmosphere.

Overall, global food production and consumption system contributes 21 percent to 37 percent of greenhouse gas emissions, according to the Intergovernmental Panel on Climate Change (IPCC), and has now become a fundamental focus of action aimed at mitigating global warming.

In many countries of the world, excessive amounts of processed and unhealthy foods are consumedwe consume large quantities of meat (especially red meat), refined sugars, fats, and salt. In recent decades there has been a decline in adherence to healthy diets, such as the Mediterranean diet, and overweight and obesity have become the main risk factors for developing diseases such as diabetes and cardiovascular disease.

According to the U.N. Food and Agriculture Organization (FAO), sustainable diets are those diets with low environmental impacts that contribute to food and nutrition security and to healthy life for present and future generations are protective and respectful of biodiversity and ecosystems, culturally acceptable, accessible, economically fair and affordable, nutritionally adequate, safe, and healthy, while optimizing natural and human resources.

In line with this definition, a number of actions can be taken to make the global diet more sustainable, to benefit human health and the environment.

Preference should be given to plant-based foods such as whole grains, legumes, fruit, vegetables, and nuts. The daily diet should include at least 400 grams of fruit and vegetables, while meat and dairy products should be consumed in moderation. The right amount of protein, iron, and calcium can be consumed by consuming plant-based foods such as legumes and nuts. In addition to benefiting human health, plant-based foods have, on average, a significantly lower environmental impact than animal source foods, according to Clark et al., among others.

By choosing local and seasonal food, eaters can maximize the nutrient content of foodvitamins, mineral salts, and phytochemical compoundshelping promote better health, while also helping to preserve agrobiodiversity, and supporting local economies.

The increasing consumption of ultra-processed foods in diets has been identified as one of the causes of unhealthy diets and overweight as well as increasing GHG emissions. A diet that respects the planet prevents food waste, which currently accounts for about 20 percent of food produced in the European Union, with a cost of EU143 billion. In Italy, about 65 kilograms of food per person per year is wasted, mainly in the areas in the home and at restaurants.

Drinking tap water can also help the environment. Bottling 1.5 liters of water surprisingly requires 1.9 of water for bottling, packaging, and transport, says Nicolucci et al. In many EU countries, the amount of plastic that gets recycled is still less than 50 percent of total production. Moreover, reducing disposables, recycling and reusing materials, and choosing foods with less packagingfood packaging accounts for 25 percent of plastic materials that end up in the environmentall contribute to environmental sustainability.

When making more conscious eating choices becomes a collective commitment, it has the power to preserve and protect the planets resources. On October 10th, 14 global cities in the C40 network signed the Good Food Cities Declaration. The C40 mayors are committed to promoting healthy and sustainable diets, cutting food waste in half, and implementing green procurement policies, to protect the health of their 64 million citizens while respecting their cultures and traditions.

The rest is here:
Opinion | Sustainable Diets for the Future - Food Tank

If youve been told by your doctor to decrease your intake of red meat and shift to a more plant-based diet, youre not alone.

At any age, but especially as we get older, eating more fruits and vegetables lowers the risk of chronic diseases, such as cardiovascular disease, cancer, Type 2 diabetes and obesity, says Dr. William Li, a physician, researcher and author ofEat to Beat Disease: The New Science of How Your Body Can Heal Itself.

Catering to the popularity of this diet shift, one of the biggest food trends of 2019 has been the rise of plant-based meats. These contain no animal products and are instead produced with plant-based ingredients such as soy, providing similar protein content to real meat.

Two leading makers of these products,Impossible FoodsandBeyond Meat, have taken the food world by storm, winning over meat lovers with burgers and other products that have a taste and texture surprisingly similar to real beef.

You can now buy Impossible and Beyond meat-substitute products in many grocery stores and restaurants across the U.S. For example, Burger King now has an Impossible Whopper and Subway has a Beyond Meat meatball sandwich.

If you really love the taste of a burger, the new trend of plant-based meats may help you satisfy your cravings while sticking with a plant-based plan, says Li.

But while these products do have some nutritional merits, there is debate over how healthy they truly are, and if they could potentially cause more harm than good. Before you swap in plant-based patties for your beef burgers, heres what to know:

While you may think youd be eating virtuously by choosing one of these alternatives to meat, biting into an Impossible or Beyond burger is a far cry from eating a plate full of greens.

The marketing teams behind these plant-based meats make the food sound enticing. But in reality, these products are highly engineered plant protein sources made from soy or pea protein isolate, says Maura Rodgers, a registered dietitian with her own practice in San Francisco. Theyre not made out of vegetables; theyre made from processed soy, she adds.

Also, marketing for these products often implies they are healthy choices, but that depends on how you define healthy. Some brands use nonorganic ingredients that may have been exposed to chemicals or that may be genetically modified (for example, more than90% of soy in the U.S. is genetically modified, according to the Agriculture Department).

If you look at the ingredient list for a Dr. Praegers veggie burger or other popular brands like Boca and Morningstar, which have been around for decades, youll see fresh plants: carrots, onions, string beans, zucchini and broccoli.

Plant-based meats such as the products made by Impossible Foods, however, are different. Theyre doing serious food science and drastically changing the [whole food ingredients], Rodgers says.

For example, while the process may have started with soy, in the final product, its been converted into a soy protein concentrate made by removing the soluble carbohydrates from soy flakes.

In my opinion, this style of eating soy is so young, and we dont have a lot of studies to assure us that these textured vegetable proteins and soy protein isolates are not creating adverse long- or short-term detriments, Rodgers says.

Its worth noting these new plant-based meats dont come cheap, either, says Li. At about $9 per pound, theyre about 50% more expensive than traditional veggie burgers.

Its important for older adults to consume enough protein tohelp prevent muscle lossandmaintain metabolism, says Samantha Presicci, lead registered dietitian at Snap Kitchen, a service that delivers ready-made meals in several U.S. cities.

At first glance, Impossible and Beyond products seem like smart choices for this reason, boasting 19 and 20 grams of protein per serving, respectively. The issue, however, is that plant-based proteins, such as the ones found in some plant-based meats, are not complete proteins, except for soy (a complete protein means it contains all essential amino acids).

Real meat offers highly bioavailable protein, which means that the protein and micronutrients in meat are more easily absorbed by our bodies compared with plant foods, says Presicci.

Instead of plant-based meats, I would recommend consuming more highly bioavailable protein, especially for adults over 55, in the form of responsibly raised meats and seafood, she adds.

Related: Why some restaurants are turning up their noses at Beyond Meat

If you are vegetarian or vegan, you can include complete proteins in your diet byeating a variety of plant foods, like legumes, lentils, nuts and whole grains, daily, said Rachel Stockle, a licensed dietitian at the Cleveland Clinic, in an article on the clinics website.

Its also worth noting that the Impossible Burger contains 8 grams of saturated fat per 4-ounce serving due to the addition of coconut oil and sunflower oil, which help make beef patties sizzle when grilled. Beyond Meat has six grams of saturated fat per serving, containing refined coconut oil and expeller-pressed canola oil.

In general, we know that too much saturated fat found primarily in animal sources is harmful to our health, associated with heart attacks and inflammation in the body, says Rodgers.

Theres still a debate in the medical community over whether coconut oil, the non-animal source outlier, provides more value than detriment. Rodgers says aging adults especially should proceed with caution when consuming products with coconut oil.

As you get older, you are at a higher risk for chronic disease, she explains, so while it may be time to re-evaluate how much meat youre consuming and transition to a more plant-based diet, simply swapping your beef burger for a plant-based one isnt necessarily the answer.

Most plant-based meats provide roughly the same amount of calories as regular meat, and a lot more sodium.

For older adults trying to limit their sodium intake to reduce risk of high blood pressure and heart disease plant-based meats may not be a better option, says Megan Wong, a registered dietitian who works with AlgaeCal, a calcium supplement company in Vancouver, British Columbia.

Also read: The No. 1 reason to become a vegan its not about your health

The Impossible Burger, for example, contains 370 milligrams of sodium per 4-ounce patty. However, theres a silver lining; it also contains 610 milligrams of potassium (thats about 200 milligrams more than a banana), which helps your body get rid of excess sodium, Wong says.

Plant-based meats can also provide more iron than the average beef patty, Wong says. This can be helpful for older adults who dont consume enough iron and are at risk of, or have been diagnosed with, iron-deficiency anemia, she says.

A deficiency in the B vitamins B12 and folate can lead to anemia, which becomes more common as we age and the Impossible Burger is high in both. Additionally, the Beyond Meat burger is a good source of calcium, providing 80 milligrams per serving (about as much as one serving of almonds), which can help older adults reach therecommended amount of calcium 1,000 to 1,200 milligrams per day after age 50.

Looking beyond the health element, plant-based meats are becoming more popular for their reduced impact on the environment.

For example, a 2018 study commissioned by Beyond Meat with the Center for Sustainable Systems at the University of Michigan found that a plant-based burger generates90% less greenhouse gas emissions, requires 46% less energy to produce and has 93% less impact on land use than a traditional U.S. beef burger.

Plant-based meats are not only for the vegetarians and vegans of the world. In an unofficial taste test of side-by-side sliders one beef and one plant-based this writer can say it is hard to distinguish the difference.

Even reviewers at Food & Wine magazine described the Impossible Burger asalmost identical to beef.

Thats exactly what the companies producing these products are going for, replicating the same meaty texture and juiciness of ground beef without the actual meat. The Impossible Burger has even been genetically engineered with hemoglobin, a plant version of the protein that makes blood red, to look like it bleeds when you cook it, Li says.

While plant-based meats can help older adults reach their daily recommendations for protein, iron, B vitamins and calcium, theyre still highly processed. In principle, Li says he thinks theyre superior to red meat, but that its still too early to know for sure about the health effects of plant-based burgers.

If you want to try incorporating plant-based meats like the Impossible or Beyond burgers into your diet, first make sure your diet is mostly made up ofwhole foodsrather than ultra-processed foods, Li says.

Then, consider if plant-based burgers fit your budget, if youre allergic to soy or other plant proteins and if you enjoy the taste, he says. If all systems are a go, then by all means, dive in and enjoy one but only in moderation.

Visit link:
What nutrition experts are saying about imitation meats in your diet - MarketWatch

Thanksgiving dinner (Flickr)

Thanksgiving means time with family and friends.

Well, its also perhaps a time to break a diet and theres plenty of opportunities for that.

Its a day of celebration, something you do once a year with loved ones, said Allie Mitchell, clinical director and certified health coach with The Nutrition and Wellness Center in Williamsburg. Never let food hold you back from being completely present with friends and family.

Each year, tables are set with turkeys, stuffing and pies but that doesnt have to terrify those trying to stick to a healthy meal plan.

Sentara Healthcare suggests heading into the holiday with a mind toward respecting the body while still including plenty of seasonal produce. The autumn season is one that provides various opportunities for nourishing meals with winter squashes, vegetables and apples that contain different disease-fighting ingredients:

With winter squashes, a number of Thanksgiving items can be made. While the classic pumpkin pie is always a good choice, Sentara recommends adding a variety of winter squash, such as butternut squash and acorn squash, to homemade soup with broth and aromatic spices such as garlic and ginger.

Vegetables are also a good way to fit in a healthy meal. In the winter, broccoli, cauliflower, cabbage, kale, collards, and Brussels sprouts can be enhanced with a drizzle of maple syrup and balsamic vinegar.

Apples of all varieties can also enhance any bowl of oatmeal by adding the fruit and a little cinnamon. Chopped apples can also add a different texture to favorite fall salads. In addition, there are a variety of pies that shine when baked with apples.

Sentara recommends shopping at local farmers markets for holiday produce, because it provides shoppers with the opportunity to learn more about fresh foods and preparing their produce.

But not everyone can control what food is being served at the Thanksgiving table and temptations are tricky.

If you eat something more than you should, forgive yourself and move on, Mitchell said. You have a brand new day on Friday and you wont lose any of your progress.

The Centers for Disease Control and Prevention recommends coming to the table ready with a plan.

First, those wanting to stick to a diet should avoid skipping meals or varying from typical eating times because then it will be easier to overeat come Thanksgiving dinner.

In addition, if the dinner is hosted by someone else, a good idea might be to bring a healthy dish for the table. For those who have a sweet tooth, the CDC recommends eating less carbs with other food, like potatoes and bread, so the dessert can be fully enjoyed without guilt.

The Thanksgiving dinner table can be spread as an all-you-can-eat buffet in some homes. When thats the case, diners will want to have a small plate of foods they like best to practice portion control. Starting with vegetables and eating slowly can help to take the edge off an appetite.

Mitchell recommends always having the healthy snacks in an easily reachable location and putting the less-healthy options a bit farther away.

Keep the finger foods light and healthy for those to reach and then youll have to make more of an effort to get to the foods you like, she said. Its easier to pick up a healthy snack when its right in front of you.

When planning your plate of small foods, the CDC said to pick the selections that bring the most joy. Its okay to enjoy a treat, especially when its special to the holiday.

The CDC also suggests people find ways to stay active during the holiday. Being active is a good way to make up for any extra eating as well as reduce stress. This can be done in simple ways, such as taking a family walk after dinner.

While the Thanksgiving Day spread might seem like treacherous territory for anyone on a diet, there are easy ways to eat healthy through the holiday.

Always be informed. Get the latest news and information delivered to your inbox

Read more here:
Here's how you can stick to a diet when faced with Thanksgiving dinner - Southside Daily

Personalised nutrition startup Atlas Biomed claims to be the only company in the world offering both DNA and microbiome testing kits for a holistic picture of health and now it is launching a phone app allowing people to discover what foods will best improve their gut health with the simple snap of the camera.

Sergey Musienko, bioinformatician andfounder of the UK-based firm launched in 2014, says the app differs from all other diet apps on the market as it will allow customers to genuinely learn how to modulate their microbiomes through their diet choices by teaching them about diet variety and fibre intake.

He tells NutraIngredients: Itallows the customer to take a photo of their meal and the special algorithm allows us to identify the specific ingredients in the meal and based on their latest microbiome test results the app provides a scoring system for each ingredient, showing how beneficial they are to the users microbiome composition.

The whole idea behind this is to help people gamify the process and better understand what ingredients can be harmful or beneficial to their gut bacteria.

The entrepreneur points out that research has shown that the majority of the population in Europe and the US are not eating enough fibre - a nutrient essential for a healthy microbial diversity.

He points out that therecommended daily intake is 30 grams but according to the Scientific Advisory Committee on Nutrition, UK adults are only eating around 18 grams per day.

He says people should ideally be eating at least 30 different sources of fibre each week in order to keep their microbial diversity up and the app helps people achieve this.

Believe me, its harder than you would imagine to reach this number. I think when I first checked I was getting maybe 20 on a good week.

There are a lot of apps out there that help people track their calories or their macros but this is the first to concentrate of fibre as well as some vitamins, polyphenols and sugar which also have an impact on microbiome composition.

This will help people to discover the best fibre sources for them and it will help people to diversify their diets. We really want to help people to live healthy lives for longer and as soon as you have a basic understanding its quite easy to stay on track its like learning to ride a bike!

Musienko graduated from the Moscow Institute of Physics and Technology before going on to join theSilicon Valley think tank, at Singularity UniversityCaliforniain 2011,where they train entrepreneurial minds on how to apply technology into projects that can improve the lives of people around the world.

There I had a chance to meet lots of visionaries and entrepreneurs around health technology."Musienko explains, "I spoke to lots of researchers and shared ideas with them and discussed whats the future of preventative medicine. Thats when I had the idea which would lay the foundation for Atlas Biomed taking a personalised proactive approach to health care by predicting conditions and doing everything we can to prevent them.

Back then, in 2011, companies were offering affordable genomics tests but these tests were in their really early days and there was a lot of criticism that they couldnt tell you in a precise way whats likely to happen to the persons health. Of course with all these common but complex issues, like chrones disease, diabetes, obesity, lifestyle has a huge impact as well as genes.

I realised if we want to personalise healthcare or nutrition in an accurate manner it has to be a combination of different factors and thats how we came up with the concept of multiple tests a saliva test for genes and a stool sample test for the microbiome which covers changes in diet and lifestyle.

The company launched its DNA and microbiome tests commercially in Europe in 2017 and since then it has quickly expanded with sales in 17 countries across Europe as well as Canada with hopes to establish itself in the US soon.

Read more:
Startup 'gamifies' gut health with diet app aimed at long-term change - NutraIngredients.com