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Going on a vegan diet? Plan it properly to avoid nutritional deficiencies – The Star Online

Posted: November 26, 2019 at 9:47 am

After reading recent articles, I am wondering about whether vegans can get enough vitamin B12 and enough choline, and if there are other elements that are problematic for them. I have an adult child who has become vegan after years of being vegetarian. He does not cook much and eats a lot of prepared foods, which is not the best anyway, but now I wonder about these issues. I hope you can offer some advice. Thank you, Carolynn.

Dear Carolynn,

By definition, vegan diets exclude all animal foods, including eggs and dairy products. Honey (because it comes from bees) is also a no-no to some vegans.

The latest position paper on this topic by the US Academy of Nutrition and Dietetics assures us that A well-planned vegetarian diet containing vegetables, fruits, wholegrains, legumes, nuts and seeds can provide adequate nutrition.

The key phrase here is well-planned. Whether or not your adult child is getting the most benefit from becoming vegan depends like it does for all eating styles on the nutrient balance in the foods he chooses to eat.

Vitamin B12 has always been a concern in vegan diets as this vital nutrient is not found in plant foods.

And vital means essential; a deficiency of vitamin B12 can cause fatigue, tingling in the fingers or toes, poor digestion and mental symptoms that mimic dementia.

Studies have shown that fermented foods (such as tempeh), nori, spirulina, chlorella algae and unfortified nutritional yeast cannot be relied upon as adequate or practical sources of vitamin B12.

Nutrition experts therefore recommend that, in addition to a supplement that contains vitamin B12, vegans should consume foods fortified with this vitamin at least twice a day. (Many breakfast cereals and other grain-based foods are fortified with B12; check the label.)

Choline is an essential nutrient that helps preserve the structure of all our bodys cells.

In addition, choline helps form neurotransmitters that keep our memory, mood, muscle control and other important functions up to par.

Animal-based foods are the best sources of choline, but this nutrient is also found in plant foods such as cabbage, broccoli, brussels sprouts and other cruciferous vegetables, beans, nuts, seeds and wholegrains.

An added bonus: our bodies can manufacture some choline in the liver.

Surprising to some, protein needs can usually be met in vegan diets with the regular consumption of legumes and soy-based foods.

An exception is the fruitarian vegan diet, which is limited to fruits, and possibly some nuts and seeds. These diets typically supply inadequate amounts of protein.

So there you have it.

Since vegan diets restrict readily-available sources of some key nutrients, your son needs to understand how to plan his meals so as to avoid any nutritional deficiencies.

A registered dietician nutritionist can help. The Monterey County Herald/Tribune News Service

Barbara Quinn is a registered dietician nutritionist and certified diabetes educator in the United States.

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Going on a vegan diet? Plan it properly to avoid nutritional deficiencies - The Star Online

Vegan runners: can a plant-based diet provide what you need to compete and win? – The Guardian

Posted: November 26, 2019 at 9:47 am

In 2004, I was the only vegan in the village, says Fiona Oakes, a multi-world-record-breaking marathon runner. But now you see vegan runners everywhere.

An animal lover who set up her own animal sanctuary, Oakes started a running club called Vegan Runners in 2004. The idea came about after she saw the long-distance runner Paula Radcliffe on TV and spotted an opportunity. Oakes was a good runner and thought that, if she got faster, she could end up alongside Radcliffe at the start line of the London marathon, on national television, with the words Vegan Runners emblazoned across her vest.

It was a way of showcasing the cause, she says. Id been vegan since I was six years old. Id lost my kneecap from an illness when I was 17 and been told I would never run again. If I could do this as a vegan, it showed that anything was possible.

Back then she was a lone crusader, trying to introduce people to the word vegan in a positive way. Rather than cause disruption and be in peoples faces, by running, I was leading by example and generating interest in a positive way, she says.

She went on to twice finish in the top 20 in major marathons, with a personal best of two hours 38 minutes, and also won the north pole marathon. Oakes powerful example has seen the Vegan Runners steadily increase their numbers over the years. But with the interest in veganism growing, partly in response to the global climate crisis, the clubs numbers have swelled exponentially in the past three years; there are almost 4,000 today, with more than 40 local groups across the country, their distinctive tops unmissable at races.

Club activities vary at each branch, but typically involve weekly training runs and group attendance at events such as local parkruns usually with a visit to a vegan cafe afterwards.

Understandably, members are expected to be vegan not just in their diet but in their choice of clothing. Oakes says that the expectation is for members to be living a fully plant-based lifestyle.

Mike Exton from Sheffield joined Vegan Runners in June. Although he is vegan, he primarily joined because the training runs were local. I do find it a little tricky being pigeonholed as a vegan runner, he says. But he feels more comfortable wearing the Vegan Runners vest now than he might have done five years ago, as veganism has become less weird.

In many ways its just another running club, he says, though we do tend to chat about food, recommending things to try and getting advice on nutrition.

Lisa Gawthorne joined Vegan Runners in 2018. She says it is great to be surrounded by like-minded people and that the club forms a really kind and compassionate running community.

I think its important to bounce off people who are going through similar things to you and to share experiences, she says. This may include tips on nutrition or the best vegan running shoes. It all helps. Most running shoes that dont use leather or suede are vegan, but sometimes the glues used in shoes can be made from animal products. The Vegan Runners website has a helpful guide to which brands are fully vegan.

Gawthorne has been vegan for 16 years and is an international road runner and duathlon athlete. She believes being vegan has helped her to perform at such a high level. It improves recovery time, is better for the digestive system and promotes better sleep, she says. I have never had as much energy as I have since moving from a vegetarian to a vegan diet.

Not everyone shares this view. Tim Noakes, a South African sports scientist famous for his promotion of a high-fat, meat-rich diet, says a vegan diet is incomplete in so many ways. In time, a truly vegan athlete will run into trouble unless they are sourcing additional animal-based nutrients such as vitamin B12, iron, choline and probably high-quality proteins from somewhere else, he says.

Dietitian Renee McGregor, who works with international ultra-runners, says that while it is possible to be vegan and a good runner, it needs a lot of careful planning. In my clinic, many of the athletes that come in with relative energy deficiency have become vegan, she says, adding that the high intake of fibre more common in a vegan diet can impact the absorption of nutrients such as iron and calcium, as well as displace energy intake.

There are not enough long-term studies to show how vegan diets impact athletic performance, which leaves us with a battleground of anecdotal evidence. Some of the worlds leading long-distance runners swear by the meat-heavy diet promoted by Noakes, while others are vegan, spearheaded by the legendary ultra-runner Scott Jurek, whose seven consecutive victories in the most competitive ultra-marathon in the US, the Western States 100-mile endurance run, make the case that a vegan diet doesnt have to be incompatible with running.

For Oakes, proving this to the world is what gets her out of bed on cold mornings. It gives me a reason to get up and train, she says. To show what is possible, and to promote what I believe in.

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Vegan runners: can a plant-based diet provide what you need to compete and win? - The Guardian

Reason Why Vitamin B12 Should Be An Essential Part Of Your Diet; Sings And Symptoms Of Vitamin B12 Deficiency And Food Sources – Doctor NDTV

Posted: November 26, 2019 at 9:47 am

Vitamin B12 is necessary for the body in various ways. It supports various vital functions inside the body. Here are some reasons why vitamin B12 should be an essential part of your diet. Also, know symptoms of vitamin B12 deficiency and foods rich in vitamin B12.

Vitamin B12 can affect your mental health as well

The food you eat affects your health majorly. Your diet should be a mixture of multiple nutrients. A balanced diet ensures consumption of all necessary nutrients. You should check your diet and make sure that all the essential nutrients are present in your diet. All vitamins are essential for the functioning of the human body in some quantity to function properly. Similarly, one of the essential vitamins is vitamin B12. Vitamin B12 is necessary for the human body. It supports various functions inside the body. This vitamin cannot be produced by the body on its own. You need to ensure enough amount of vitamin B12 through your diet. Here are some reasons why vitamin B12 should be a part of your diet.

1. Proper intake of vitamin B12 supports the formation of red blood cells. Better formation of red blood cells also prevents anemia. A person with low levels of vitamin B12 is more prone to anemia due to poor formation of red blood cells.

2. Vitamin b12 can also help in preventing age-related macular degeneration. Various studies have shown that B12 might help in preventing eye disease which is also called age-related macular degeneration.

3. Vitamin B12 is beneficial for bone health as well. Enough amount of vitamin B12 ensures better bone health. It can also help you reduce the risk of osteoporosis.

4. Vitamin B12 provides nourishment to your skin, hair and nails. Enough levels of vitamin B12 can help you maintain skin, hair and nails.

5. Vitamin B12 is also good for your brain health. It prevents the loss of neurons. It can also delay or control the onset of dementia.

6. This vitamin is also good for your mood as well and can help in improving the symptoms of depression.

You may feel lazy throughout the day due to low levels of vitamin B12Photo Credit: iStock

Also read:Vitamin B12: What Are The Signs And Symptoms Of Vitamin B12 Deficiency? Know The Food Sources

Most people are not aware of the signs and symptoms of vitamin B12 deficiency. Here are the signs and symptoms of vitamin B12 deficiency which you must know-

1. You may experience shortness of breath

2. It may become hard to complete your workout session; you may feel tired and fatigues all the time

3. You may face mental issues like depression or memory loss

4. You may experience pale skin

5. Blurred vision is also a common symptom

Vitamin B12 deficiency can lead to depressionPhoto Credit: iStock

Also read:Health Benefits Of Vitamin B12: Here's All You Need To Know All About This Vitamin

Vitamin B12 is usually present in animal-based products. Some limited vegetarian food sources of vitamin B12 include- fortified cereal, cheese, fortified dairy, low-fat milk, yogurt and natural yeast.

Also read:Do You Have A Vitamin B-12 Deficiency? Here Are Foods Rich In Vit B-12

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Reason Why Vitamin B12 Should Be An Essential Part Of Your Diet; Sings And Symptoms Of Vitamin B12 Deficiency And Food Sources - Doctor NDTV

Intuitive eating takes fresh approach to healthy relationship with food – Tallahassee Democrat

Posted: November 26, 2019 at 9:47 am

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For breast cancer awareness month, Anna Jones prepared salmon and asparagus foil packets and red cabbage and apple slaw.(Photo: Tori Schneider/Tallahassee Democrat)

I have been teaching from a non-diet, weight-inclusive point of view for a long time but discovered through learning more about intuitive eating that I'm not the only health care practitioner who teaches this way.

Not only are there many dietitians and therapists who are trained and certified to teach from this same perspective, it is also strongly supported by scientific research.

Intuitive eating has been around for years. If the term is new to you, intuitive eating was created by two dietitians, Evelyn Tribole and Elyse Resch in 1995, so it's not actually a new concept, but one that has sort of caught on lately.

The authors define intuitive eating as "an approach that teaches you how to create a healthy relationship with your food, mind, and body where you ultimately become the expert of your own body."

It is a weight-neutral, evidence-based model (meaning there is scientific evidence, not just opinion, to support it) with a validated assessment scale. There are around 100 studies supporting its efficacy to date. It is a non-diet approach that emphasizes internal cues and listening and paying attention to our bodies over external diet rules.

The non-diet part of intuitive eating refers to taking the focus offthe scale and other rules and restrictions and putting it on health promoting behaviors, improving body image, and finding peace and enjoyment with food.

It is a process or framework that teaches a different approach to eating and our bodies than the typical weight-centered approach that many of us turn to over and over without success.

In the diet culture,eating is viewed as a moral statement with many labels on foods such as "good" and "bad." Certain foods choices and ways of eating are demonized while others are praised and deemed right and acceptable. Thinness is viewed as the only acceptable body type regardless of genetics and weight loss is promoted at all cost.

In contrast, with intuitive eating and weight-inclusivity the focus is shifted to honoring health, not just our physical health, but also our emotional and mental health. Food and our choices are not viewed from an ethical, right or wrong, perspective, but instead are based on choice, preference, and enjoyment.

With this shift choices are guided by internal awareness, non-diet nutrition knowledge, and movement for wellness, not based on counting calories or points, diet rules and restrictions, and guilt. All body types are viewed as not only acceptable but respected and treated with compassion and care.

We are all born intuitive eaters. As babies and kids, we have the innate ability to listen to our bodys cues and eat what our bodies need. When a baby is hungry, they will let you know and when they are full they have the instinctual ability to stop eating.

Over time though many factors such as family upbringing, genetics, environment, and exposure to diet culture beliefs and rules can confuse or disrupt our ability to trust ourselves.

We get so discombobulated that we get to a point where we dont think we can function without someone else telling us what, when, and how often to eat.

In todays diet focused world many of us areused to turning to the next book or new plan or fad diet to find health, but with intuitive eating you are the expert of your health and your body, as you should be.

Of course, there is room for learning and gaining new information and ways to care for yourself in regard to nutrition, movement, stress reduction and sleep.

The beauty of intuitive eating is that there is no pass or fail or good or bad. Those ideas and notions only make eating and food stressful and set us up to feel like a failure. How often do you start a diet, eat the wrong thing, feel like youve failed and go off the diet?

I was talking with a new client the other day who had this exact experience. She had started Whole30 and stayed with it for two weeks and then had a wedding to go to and didnt want to miss out on all the yummy food so went off her diet and didnt start it back after that weekend.

When I asked her why she didnt restart after the wedding she said with Whole30 once you go off you have to start all over again and she just didnt feel like dealing with it. So, basically your punishment with that plan iswell you screwed up, despite all your hard work, go back to the beginning. So annoying and frustrating.

Ive talked to countless clients and friends who have experienced this same scenario and instead of directing their frustration at the diets and diet industry, they blame themselves. With intuitive eating you learn to let go of the regret, guilt, and shame associated with eating and start to listen to your bodys innate cues for hunger, fullness, satisfaction, and pleasure to better meet your physical and psychological needs.

It really is a whole different way of approaching food and taking care of our bodies and minds. It is a process but is well worth the time and effort.

The positive benefits of intuitive eating are seemingly endless. Here is a list of just a few benefits that have been identified in the many studies done on intuitive eating.

Higher HDL (good) cholesterol

Lower triglycerides

Lower rates of emotional eating

Lower rates of disordered eating and eating disorders

Higher self-esteem

Better body image

More satisfaction with life and less preoccupation with diets and your body

A sense of optimism and well-being

Proactive coping skills

Higher likelihood to exercise because it feels good

The intuitive eating assessment is a good place to start to get an idea where you stand on whether or not you are an intuitive eater. You can find a quick assessment on my website AnnaJonesRD.com under the Intuitive Eating tab to see where you stand.

These are some signs though that may indicate that you are NOT an intuitive eater:

You often label foods as good and bad

You get mad at yourself or feel guilty for eating something unhealthy

You follow strict rules that dictate what/when/how much to eat

You eat when you are stressed, bored, lonely, anxious, depressed, or stressed

You often use food to help you soothe negative emotions

You dont trust yourself to know what, when, and how much to eat

You weigh and measure your food

You count calories, carbs, protein, fat, or points

The framework of Intuitive Eating is based on 10 guiding principles. They are not rules, but instead basic principles that you can incorporate at your own pace. Each one builds on the other in helping people change their perspective on eating and build a healthier relationship with food.

Reject the diet mentality

Honor your hunger

Make peace with food

Challenge the food police

Respect your fullness

Discover the satisfaction factor

Honor your feelings without using food

Respect your body

Exercise feel the difference

Honor your health with gentle nutrition

The best resource for learning more about becoming an intuitive eater is the book by Tribole and Resch, "Intuitive Eating." There is also "The Intuitive Eating Workbook" that can be really helpful in personalizing and individualizing the concepts, beliefs and ideas.

I recently added to my credentials and became a Certified Intuitive Eating Counselor. With this certification I have even more skills and knowledge to help clients have a healthy relationship with food, get off the diet roller coaster, and tune into their body's own wisdom to help guide them.

As a Certified Intuitive Eating Counselor, I work with clients to process through and unlearn old diet mentality thinking and relearn the freeing and empowering concepts of intuitive eating to ultimately find peace with food and their bodies.

Its one thing to conceptually understand intuitive eating, but it is a process to put it into practice and having an expert guide can be helpful.

I have also become a huge fan of podcasts, specifically ones about intuitive eating. I like to listen to them when I am driving. I share them often with clients too. One client that I recommended podcasts to decided to start with episode 1 of the Body Kindness podcast and listen to all the episodes and has been loving them.

If you are like so many others and are just exhausted from dieting, restriction, deprivation and worrying about your weight, maybe consider what it would be like to stop the madness and try something new.

Food is meant to be savored and enjoyed and our bodies are amazing and deserve respect and love. It is possible to enjoy food and respect our bodies and actually be healthier for it.

Anna Jones(Photo: Anna Jones)

Anna Jones is a registered dietitian. Visit her website atannajonesrd.com.

Podcasts are a great way to hear an introduction to the concept of intuitive eating and see if it resonates with you. A few that I would highly recommend with some specific episodes that I think are fantastic:

RD Real Talk with Heather Caplan

Episode #86: Wait, but what IS Intuitive Eating? with coauthor, Evelyn Tribole

Food Psych with Christy Harrison

Episode #157: The Truth About Weight Science

You Can Eat With Us with Cara Harbstreet

Episode #2: Rachael Hartley & an Intro to Intuitive Eating

Body Kindness with Rebecca Scritchfield

Read or Share this story: https://www.tallahassee.com/story/life/wellness/2019/11/25/intuitive-eating-takes-fresh-approach-healthy-relationship-food/4223309002/

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Intuitive eating takes fresh approach to healthy relationship with food - Tallahassee Democrat

How to Include Pollution-fighting Foods in Your Diet – The Weather Channel

Posted: November 26, 2019 at 9:47 am

As the pollution levels go up around us, we tend to use multiple strategies to avoid the health impacts from wearing masks to installing air purifiers. While most of these techniques limit our exposure to harmful pollutants, we still breathe in a substantial amount of contaminants. These foreign particles cause a wide range of health complications to our bodies, from breathing discomfort to bronchitis to strokes to heart failure.

So, how can we ensure that our bodies fight these contaminants and keep us healthy? Experts say the best way is to eat well. The Weather Channel brings you some tips to include pollution-fighting food in your diet.

The most critical elements to include in your diet are Vitamin C and Vitamin E. They are bodys first line of defence in the battle against air pollution. Exposure to high levels of air pollution generates substantial free radicals in and around you. Research suggests that these radicals play a role in heart disease, cancer, respiratory ailments, and even early ageing. Vitamin C and E can protect your cells from damage caused by air pollution.

Eat fruits like lemon, kiwi, guava, orange, tomato and green leafy vegetables like cabbage, spinach, and broccoli to stock up essential Vitamin C. The level of fat-soluble, immunity-boosting antioxidant Vitamin E can be enhanced by cooking food in sunflower, safflower and rice bran oil. You can also choose to eat almonds and sunflower seeds and include spices like oregano, basil, and parsley in your diet for more Vitamin E.

Omega 3 also help to reduce the risk of cardiovascular diseases caused by air pollution. Flaxseed, chia seeds, walnuts, milk and eggs are a great source of these fatty acids. Seafood can also be a good source, especially cold-water fatty fish, such as mackerel, tuna, salmon, herring, and sardines.

Beta carotenethe source of vibrant colour in many vegetables like carrotscan also be a vital addition to your diet to clean-up free radicals. It gets converted into Vitamin A in our body and carrots, sweet potatoes, red and yellow bell peppers, and dark leafy greens, such as kale and spinach can be a good source. The good news is that all these vegetables can be consumed at once in a delicious salad.

The most important thing to remember is to stay hydrated. Drinking sufficient water increases oxygen supply in the body and protects you from many ill-effects of pollution. So, before you step out this pollution season, remember to drink more water.

For more such videos and tips to fight pollution, keep checking The Weather Channel!

**

For weather & air quality updates on the go, download The Weather Channel App (on Android and iOS store). It's free!

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How to Include Pollution-fighting Foods in Your Diet - The Weather Channel

Type 2 diabetes: Eating this tasty treat could help lower blood sugar – Express

Posted: November 26, 2019 at 9:47 am

Type 2 diabetes is a serious condition and a worldwide epidemic. Having the condition means a persons pancreas doesnt work properly or cant make enough insulin. Poor insulin production causes blood sugar levels to keep rising and left untreated, serious health complications may occur which includes a heart attack or stroke.

Diabetes UK said: From the moment youre diagnosed with type 2 diabetes, youre likely to be faced with what seems like an endless list of new tasks.

"One of your first questions is likely to be what can I eat? With so much to take in at once and all the myths about diabetes and food that youll probably hear, it can be hard to know what to do.

Recent research suggests that eating a certain treat might help reduce inflammation and improve blood sugar control.

READ MORE: Type 2 diabetes: Eating this winter spice could lower blood sugar

Due to its nutritional benefits, nutritionists often recommend that people with type 2 diabetes eat yoghurt as part of a healthy diet.

Yoghurt is an excellent source of calcium, vitamin D, potassium and protein.

Yoghurt also offer protection for bones and teeth and helps prevent digestive problems. However, not all yoghurts are created equal.

What are the best yoghurts to eat for type 2 diabetes and which ones should be avoided?

DONT MISS

Type 2 diabetes and yoghurt

The 2015-2020 Dietary Guidelines recommend yoghurt as part of a healthy diet. Yoghurt is a good source of protein, calcium and vitamin D.

Research also suggests that the probiotics, or beneficial bacteria, in yoghurt may help to reduce inflammation.

Those with type 2 diabetes tend to have high levels of inflammation in the body.

Chronic inflammation can increase the risk of certain complications, such as heart disease and stroke. Probiotic yoghurts contain active, live cultures.

What the studies say

A study with the US National Library of Medicine National Institutes of Health, looked at probiotic yoghurt consumption and its effect on blood glucose.

Researchers tested each participants blood glucose levels at the start of the study and again at the end.

The study noted that those who consumed probiotic yoghurts daily saw a significant decrease in blood glucose levels.

In another study, the relationship between probiotics and glycemic control was analysed.

The review found that probiotics significantly reduced fasting blood glucose and fasting plasma insulin levels.

The amount and type of healthy bacteria found in yoghurts can differ significantly between the brands.

However, probiotic yoghurt usually contains substantially more beneficial bacteria than conventional yoghurt.

According to the 2015-2020 Dietary Guidelines, people with diabetes should choose yoghurt products that are unflavoured and fat free or lower in fat.

Greek yoghurt contains double the protein of conventional yoghurt. Other yoghurts to opt for include organic yoghurt, lactose free yoghurt or vegan yoghurt. Its best to avoid any yoghurts with added ingredients as many of them contain a significant amount of total carbs and added sugars.

Some whole milk yoghurts also contain particularly high levels of saturated and trans fatty acids.

Its always best to check the food label for any added sugars or carbs.

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Type 2 diabetes: Eating this tasty treat could help lower blood sugar - Express

Here’s What Happened When This Guy Ate One Meal a Day for an Entire Week – menshealth.com

Posted: November 26, 2019 at 9:47 am

Weve seen a few people use an extreme version of intermittent fasting known as one meal a day (OMAD) to lose weight. As the name suggests, OMAD means eating one meal a day, typically during the same hour every day; some proponents say you can eat whatever you want during that time, while others advise still eating healthy.

OMAD is a radical way of controlling your calorie intake, and its controversial: As one expert points out, its hard to get all your nutrients in one sitting even if you feel full, and that one-hour-a-day window makes it hard to refuel after a workout.

Fitness vlogger Joe Delaney wanted to see what an OMAD diet would do for him, so he tried it for a week. After pointing out that celebrities such as Twitter CEO Jack Dorsey and former NFL star Herschel Walker have hyped extreme fasting, Delaney says, Personally, I think it sounds like a terrible idea. Then he jumps into it.

At first, Delaney adapts pretty well. He eats late in the day until hes full; one mid-week meal hits 2,5000 calories, which he soon decides is not enough. He starts doing his workouts as soon as he starts feeling hungry, which seems to quell the feelinghe suggests its habitual hunger. Going to bed early, he says, also helps with late-day hunger.

The biggest problem, he discovers, is variety. He ends up eating large portions of a few things, rather than smaller portions of different food. He had trouble getting enough calories in the one-hour window to eat. By the end, he says, Its not great. Though he lost 2.5 pounds, he cant list any benefitsno increased concentration or mental acuity, and whatever time he saved not thinking about meals was offset by feeling hungry. Overall, he says, I think its bullshit.

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Here's What Happened When This Guy Ate One Meal a Day for an Entire Week - menshealth.com

Florida parents fed their toddler only raw fruits and vegetables now he’s dead – National Post

Posted: November 26, 2019 at 9:47 am

Two Florida parents face manslaughter and child neglect charges after finding their malnourished, 18-month-old son dead.

During the early morning hours of Sept. 27, it was time for Sheila OLeary to feed her youngest son.

Sheila, 35 and her husband, Ryan OLeary, 30, only ever ate raw fruits and vegetables. The toddler, who had been sick, only had breast milk during his last week, reported the Fort Myers News-Press.

At 4 a.m., just minutes into feeding her son, Sheila noticed his breathing was shallow.

She told police if she could go back in time, she would have called for help.

Instead, both parents went to bed that night.

When they woke up, their son wasnt breathing and his skin was cold.

After calling 911, Ryan started trying to revive the toddler.

But soon enough, local paramedics arrived and pronounced the 18-month-old dead.

The parents revealed Sheila gave birth to the boy in their Cape Coral home, near the southwest Gulf Coast of Florida. The 17-pound toddler, who was significantly underweight, never saw a doctor in his life because his parents preferred it that way, according to police.

The childs death, while tragic, was neither purposeful nor neglectful, but accidental and is listed on the death certificate as such, John Musca, Sheilas attorney, told local news station WFTX.

A statement from Muscas law firm described how the toddler was struggling with illness for the past six months, making it difficult for him to eat.

The mother said that the little boy began to recuperate, but then started teething, causing him to have new struggles with eating.

The family also said the toddlers feet swelled during the last few weeks of his life, which led him to walk less than before.

The autopsy report determined the main causes of death were malnourishment and complications, including dehydration, a fatty liver and swollen limbs.

But when police showed up, the parents stood in the driveway, waiting with three other children.

Detectives described the couples two other biological kids, ages 3 and 5, as extremely malnourished, yellowish and pale. The parents told the police their family is vegan, only letting their children eat raw fruits and vegetables like mangoes and bananas, according to the News-Press.

Both children weighed less than the third percentile for their age groups and one of them had blackened, decaying teeth that only surgery could fix.

Muscas law firm denied reports of child neglect, noting the entire family is small in stature the children are healthy.

The mother is a nurturing parent and a devout Christian, read the firms statement.

The third child, Sheilas biological daughter, appeared healthier. She only visited every other month and lived with her biological father after she failed to thrive in her mothers care, according to documents the News-Press reviewed.

The entire family is small in stature ... the children are healthy

Sheila is a stay-at-home parent while Ryan worked two jobs. She told police she home-schooled her children, although officers didnt find any records to prove their enrollment in a home-school program.

Any time you do see a child that was counting on someone to care for them and those people did something that resulted in their death, it hits you a lot harder, Master Cpl. Phil Mullen with the Cape Coral police department told WFTX.

When the autopsy revealed their toddlers cause of death, the couple surrendered themselves to the police on Nov. 6.

The Department of Children and Families also took away OLearys two surviving kids for their safety.

Both parents are currently being held on bond, which is set at $250,000 each ($200,000 for the charge of aggravated negligent manslaughter of a child, $25,000 for child neglect causing great bodily harm charge and another $25,000 for the charge of child neglect without harm).

Their arraignments are scheduled for Dec. 9.

Email: bhristova@postmedia.com | Twitter:

Listen to our true crime podcast, The Dark North, on Apple Podcasts or Spotify

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Florida parents fed their toddler only raw fruits and vegetables now he's dead - National Post

What happened that night – The Boston Globe

Posted: November 26, 2019 at 9:46 am

A good defense attorney would point out that I was drunk. A good defense attorney might also note what I was wearing (a skimpy-ish romper and over-the-knee boots). A good defense attorney would wonder about my relationship with the accused (friendly, collegial). A good defense attorney would remind me that I never said no (though I hadnt said yes, either). And if what happened to me that night was, in fact, so unwelcome, so invasive, so bad, a good defense attorney would ask why, then, didnt I fight back?

Ive often asked myself that same question.

Because when I felt his fingers creeping up my thigh and under the seam of my shorts, I didnt swat his hand away or slap him across his face. When he probed me, as if he were fishing for a utensil that had tumbled down the drain, I didnt scream or kick or cry. Instead, I stared at the curve of the drivers head; I was as inert and malleable as a lump of clay. In those moments, my reality broke down, my body split open, my consciousness escaped and drifted over us.

I dont remember how long it lasted. I dont know if anyone else in the car saw. But when the driver finally reached my stop, I stumbled out of the car so quickly, I didnt notice my wallet had slipped out of my purse and onto the floor under my seat. And I didnt notice, as I bounded up the stairs to my second-floor apartment, that my rapist had followed me until he was standing at the threshold of my home. You need to leave, I said, before I shut and locked the door.

That morning, as I lay in bed, I briefly wondered if I had made the whole thing up, if the dull pain between my legs was the product of my own delusion, like an infestation burrowed into my skin.

He texted me after 10 a.m.

Sorry if I did anything stupid last night I got so drunk.

I didnt text him back.

When I consider the catalog of indignities Ive endured at the hands of bad menthe famous journalist more than twice my age who slid his hand over my thigh; the drunk stranger who kissed me on the lips after the Seahawks won the Super Bowl; the tailor in India, where I studied abroad, who groped me under the pretense of adjusting my necklinewhat happened in the back of that car was worse, yes, but still so shockingly ordinary.

Later that day, I called my twin sister and told her someone I thought was my friend had digitally penetrated me without my consent. She sighed and, in a quiet voice, said the same thing had happened to herthree times.

At the time, I didnt use the word rape, and neither did she. Rape, like fine china or decorative hand towels, is reserved for only the most special occasions. Rape is for men in ski masks who prowl dark alleys and lurk in shadows. Rape is for smothered screams, drugged cocktails, bruised wrists and bloody sheets. Rape is for a gun to the temple, a knife to the throat.

Rape is a serious crime against serious victims, a designation I didnt want or feel Id earned.

And so I told everyone who knewmy boyfriend (now husband), two of my sisters, a few close friendsthat I wanted to move on with my life and forget what happened. Because I was young and powerless, and I feared if anyone else knew, too, my reputation and my work would be forever eclipsed by the worst thing a man had ever done to me.

I wasnt naive, either. Rarely do stories like mine, of women coming forward, end well. Whether we are called victims or survivors, in the public sphere our names are still marked with an asterisk. In some traditional cultures, women who are raped are murdered by their fathers and brothers for casting dishonor on their families. Here, we pillory these women on the Internet; force them into hiding; drag them through long, humiliating trials; call them sluts and liars; dissect their stories; scrutinize their bodies; consider whether they are worthy of belief or not, worthy of humanity or not.

So I would take my painful memories from that horrible night, shove them in a box, and bury them.

I didnt call the police because I wanted to move on.

I didnt go to the hospital because I wanted to move on.

But you and I both know how this story goes.

Shame consumed me in the days that followed. I was ashamed that by drinking too much, I had become vulnerable, even in the presence of my friends. I was ashamed that while he penetrated me, I sat motionless, despite years of adolescent scheming about all the ways I would fight off any man who tried to hurt me. Most of all, I was ashamed that through my silence, I let him get away with what hed done to me while I alone bore all the consequences of that night.

And I felt guiltyguilty for the outrage and agony my assault had caused my loved ones, guilty for subjecting them to the inconvenience of my personal trauma.

Avoiding the man who raped me was an exercise in futility. We saw each other nearly every day. We shared the same friends. We didnt speak of that night until two months later, when he had gotten word of what I had confided to a mutual friend. Over a few text messages, I told him he violated me; he said he didnt remember, but he apologized anyway, on top of a mishmash of denials and equivocations.

I had no idea this happened until [redacted] told me last night. I dont remember the uber ride besides you yelling at the driver for something, I remember dropping you off and you saying no [redacted] to me, but I didnt know why. Thats why I texted you the next day. I would never do that to anyone, thats so [expletive] up, I cant see myself doing that to anyone. You have no reason to be making this up, so Im sorry for what happened and hurting you. Not sure if sorry would ever fix something like this but I would never intend to consciously do that to anyone. I feel terrible. I dont even know how it could have happened with everyone else in the car too.

Thanks for apologizing, I wrote back. I really do appreciate it.

I know it seems like the easy way out to say I dont remember but that is the honest truth. I would never wish this upon anyone.

And so I buried my memories a little deeper into the ground.

Meanwhile, my assault shattered any illusions I had about my value as a woman in this world. I used to believe that if I worked hard enough, if I was talented enough, if I was smart enough, kind enough, good enough in all the ways a person can be, I, a mixed race woman, could overcome whatever limitations others perceived in me by virtue of my gender or my race. I could follow the rules, no matter how unfair, if it meant I could pass through life in this body unharmed.

But my rapist was someone I trusted, someone I considered a friend. I assumed I had won his respect. And yet, he betrayed me, so easily, at a time when I was pliable and defenseless. To him, in the back of that car, I was little more than an opportunity for the taking. It didnt matter how hard I worked, how talented I was, how smart. Maybe Im not any of those things, I thought. Maybe this is all I am, all Ill ever bea bit player in someone elses story.

Two years ago, my now-husband proposed. Our engagement was inevitableby then we had been together for 10 yearsbut we lived in separate cities, hundreds of miles apart. I should have been happy, incandescently and unquestionably happy. But my assault had ruptured something between us. He was angry at the man who hurt me, angrier than I ever knew he was capable of. He threw his dinner at the wall after I told him, as soon as I hung up the phone. He wrote furious letters to my attacker, pages and pages of handwritten screeds. Later, he sat on his fire escape, flicked open his lighter, and watched those pages burn to ash.

Whatever confidence he had in my safety evaporated. He was paranoid and afraid, and I could tell. I hated it. It reminded me of my own brokenness, and I hated that too. When he asked me to marry him, part of me wondered if this was just another mans ploy to lay claim to my unruly body. Was this about love or was this a trapdoor and a cage?

Journalists traffic in memories. The worst onesthe most devastating, life-changing, and traumaticare often the basis of our best work. In our quest to expose wrongdoing, we seek out those whove suffered all manner of tragedy and loss, and we ask them to recount for us, in intimate detail, their greatest sources of pain.

We cannot promise them justice or restitution. What we offer is the catharsis of truth-telling and a public reckoning of their suffering. When we tell their stories, we demand that the world pay attention, rather than turn and look away. Because in matters of injustice, there are no neutral observers, only those who are complicit and those who stand up for whats right.

I never intended to tell my own story this way. I feared I wasnt capable of articulating all of this messinessthe language of sexual violence is vague and inconsistentand I feared the nastiness my story would almost certainly invite. Mostly, I feared confronting the bare facts of my case, the shoddy stitches I would have to tear out.

In September 2016, Brock Turner, the former Stanford University swimmer who digitally penetrated an unconscious woman behind a dumpster after a fraternity party, was released from jail, three months into a six-month sentence. A month later, in October, The Washington Post published a secret video of Donald Trump, the Republican nominee for president, telling an Access Hollywood reporter, you can do anything you want to a beautiful woman if youre famous enough, you can even grab em by the pussy. Then in November, Trump was elected by a coalition of millions, including my parents, who brushed off his explicit endorsement of sexual assault, along with the numerous accusations of sexual misconduct against him, as harmless and insignificant.

But a year later, something in the American consciousness began to fracture. It started with exposs in The New York Times and The New Yorker, revealing the staggering breadth of rape, sexual assault, and harassment allegations against Hollywood kingpin Harvey Weinstein. A dam burst, unleashing a cascade of womens stories of widespread sexual predationin the media, in the workplace, in schools, in politics, in athletics, in churchunder the hashtag #MeToo.

This September, I heard about a young woman named Chanel Miller, a writer and artist living in San Francisco. In a stunning act of courage, Miller revealed herself as the woman Brock Turner raped on the Stanford campus in January 2015. At the time of her assault, Miller was a recent college graduate, working at a small startup in her hometown of Palo Alto.

In her new memoir, Know My Name, Miller describes her seemingly ordinary life in the aftermath of her rape. She recalls fresh salmon dinners . . . long talks on the phone with [her boyfriend] Lucas, bike rides through the Baylands with [her] dad. From the outside looking in, Life had seamlessly carried on, she writes.

But privately, Miller was also Emily Doe, the pseudonymous victim in the press, found half-naked and unconscious in a bed of pine needles, who put her life on hold as Turners court case moved through the legal system.

In the beginning I was good at keeping the selves separate. You would never be able to detect that I was suffering, Miller writes. But if you looked closely enough, cracks appeared. She went to bed crying so often, she started keeping a spoon in the freezer, which shed press against her swollen eyelids as she brushed her teeth each morning. She held sealed bags of ice against her face while she drove to work.

In Millers story, I saw glimmers of my own: A twentysomething, half-Chinese woman with literary ambitions, shielding a painful secret unbeknownst to the rest of the world.

Her announcement astonished me, and for the first time, I, too, felt I could cast off the weight of my secrecy and shame that has continued to haunt me.

In her groundbreaking work, Trauma and Recovery, first published in 1992, Judith Herman, a psychiatry professor at Harvard Medical School, writes that among rape survivors, The women who recover most successfully are those who discover some meaning in their experience that transcends the limits of personal tragedy, often through social action and public consciousness raising. When a survivor tells her story, according to Herman, she forces others to bear witness, to share the responsibility for restoring justice. So speaking our truth becomes an act of liberation, Herman writes, a taking back of something that was stolen from us.

Millers memoir, similarly, is a testament not only to her survival, but her commitment to the truth. Although she faces a barrage of hostility, she refuses to cower; at every turn, she demands to be heard.

We will not stand by as our mouths are covered, bodies entered, she writes near the end of her book. We will speak, we will speak, we will speak.

So that is what I am doing here: I am unburying my story. I am releasing the burden of my pain unto the rest of the world, so I no longer have to shoulder it alone. This is not about vengeance. I will not name my rapist. I have even omitted any details that could identify him. Frankly, I am tired of the space he has occupied in my mind and the time I have wasted trying to parse his actions and divine his motivations. I am ready to shake him loose, like the pebble that he is, rattling inside my shoe. As Miller writes of her own assailant, He could be Brad or Brody or Benson, and it doesnt matter. . . . This is an attempt to transform the hurt inside myself, to confront a past, and find a way to live with and incorporate these memories.

I, too, write this story for me. I write this knowing I am able to do so only because of the women and men who spoke before me. I write this so that others may speak, long after I do.

If you are reading this and you cradle your own quiet horror, your own memories too painful to say out loud, please know I am here and I am so, so sorry.

I will listen to you when you are ready to speak.

Deanna Pan can be reached at deanna.pan@globe.com. Follow her on Twitter @DDpan.

Here is the original post:
What happened that night - The Boston Globe

How to stay fit into your 60s and beyond – The Jakarta Post – Jakarta Post

Posted: November 26, 2019 at 9:46 am

Aging is inevitable and is influenced by many things but keeping active can slow aging and increase life expectancy. Evidence shows that aging alone is not a cause of major problems until you are in your mid-90s. And strength, power and muscle mass can be increased, even at this advanced age.

So here are my top exercise tips for people in their 60s and older, at different levels of fitness.

If you fall into this group, you are in the minority. You are robust, likely to be a super-ager and you are doing wonderfully. You are certainly optimizing your chance of living longer and aging successfully.

Generally, this is when you reap your reward from a lifetime of keeping active. With your healthier metabolic, skeletal, cardiovascular and immune systems you can probably outperform people decades younger.

Keep up the kettlebells, spin classes, rowing, triathlons or manual work such as gardening whatever you like to do. You can keep challenging yourself physically. Mix your routine up a combination of aerobic and resistance work as well as an activity to challenge your balance is ideal.

Read also: Five brain-boosting reasons to take up martial arts at any age

Maximize health benefits by swimming outdoors and as part of a community. You might want to try sea swimming although its not for everybody.

But watch out for chronic overloading, that is, diversify your exercise program by incorporating cross-training. For example, if you are a runner, incorporate cycling or swimming to avoid overloading any part of your body.

Recovery after strenuous exercise is slower as you age and can take up to five days. So exercise smart.

You are doing well, so keep going. Long-term consistency is the key for benefits. You dont necessarily have to join a gym, just keep building meaningful physical activity into your day. For example, walk briskly to the shops to get your groceries, keep up gardening and be active around your house. Even repeating simple stair climbing is a great exercise.

If you are suffering from hip or knee pain, walking may be painful, so try cycling or water-based exercise instead.

Coupling physical activity with social engagement can optimize its benefits, so try yoga or a dance class. Incorporate some outdoor exercise for an added mental health boost.

Read also: What science tells us about successful aging

The main thing is to avoid long periods of sitting. Also, ideally, continue to do the exercise you enjoy. Try to steadily build up your level of aerobic exercise at a level where you build up a sweat and feel slightly out of breath.

Often strengthening and flexibility exercises are neglected, so try to include these types of exercises where possible.

You may be managing complex chronic conditions, which make it more difficult to exercise. Or it may be that exercise is not a habit for you. If you have several chronic conditions, you may need clearance from a doctor to exercise and specialized exercise advice from a physiotherapist or other exercise professional.

If you are experiencing three or more of the following: unplanned weight loss, exhaustion, slowness, weakness of grip and physical inactivity you may be considered frail, which will leave you vulnerable to even minor health stresses. But it is never too late to build more physical activity into your daily life.

Read also: Cancer and exercise do mix

Even reducing time spent sitting and doing a little exercise will have major health benefits, doing any type of activity at all is better than none. Even chair-based exercises or practicing sit-to-stand can be a great start.

Feeling a bit out of breath with exercise is normal and some initial aches and joint pain are fine. But if you ever feel chest pain or severe discomfort, you need to see a doctor straight away.

If you have a set-back such as a chest infection or fall which results in a hospital admission, get up and moving as soon as is safely possible. Even a few days of bed rest can result in major decreases in strength and fitness.

If you have surgery scheduled, being as active as possible before being admitted to hospital and start moving as soon as possible afterward will help your recovery. It may also prevent complications that could prolong your hospital stay.

If you are diagnosed with cancer, keep active, even during treatment, such as chemotherapy and radiotherapy, and during recovery. If you have other common chronic conditions, such as heart or lung disease, keep as active as your condition allows.

Just remember, whatever your state of health, its never too late to reap the benefits of being more physically active.

***

Julie Broderick, Assistant Professor, Physiotherapy, Trinity College Dublin

This article was first published on The Conversation. Read the original article.

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Disclaimer: The opinions expressed in this article are those of the author and do not reflect the official stance of The Jakarta Post.

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How to stay fit into your 60s and beyond - The Jakarta Post - Jakarta Post


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