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.

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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

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

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.

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

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

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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

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!

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

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.

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

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.

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

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.

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Read more from the original source:
Florida parents fed their toddler only raw fruits and vegetables now he's dead - National Post