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What is the MIND diet and is it right for you - Firstpost

DEAR ABBY: My companion of many years and I are retired and live a few hours away from some of his family. When one of them plans a visit, she always insists on taking us out for a meal. She doesnt ask if we would like to eat out but rather commands it. Then she insists on paying for the meal.

I enjoy cooking and visiting with family during and after meals. I know what our dietary restrictions are, and most restaurant meals do not meet those requirements, which include low sodium, fat and sugar and no gluten. According to my companion, Im a good cook, and he enjoys everything I make.

I know I should say something, but what? I need a suggestion on how to deal with the situation without hurting anyones feelings. THANKS, BUT NO THANKS

DEAR T.B.N.T.: This relative may not mean to seem overbearing and may only be trying to be nice. Thank her warmly for wanting to take you to dinner, but tell her no. Explain that because of medical reasons, both of you must strictly limit the sodium, fat, sugar and gluten in your diet, which is why the two of you have decided it is safer to eat at home, where you can control what goes into your food. Then invite her to join you because you would love to see her and spend time with her while shes in town.

DEAR ABBY: I am in a difficult situation. My dear friends and bosses, Rebecca and Caesar, are selling their home. They had offered to sell it to me and, at the time, I was interested in buying it. Then I did the one thing I never thought I would do. I found love. Because its no longer just me, their house wont work for us. I was honest with my friends. They have been giving me the silent treatment ever since, and its causing problems at work. What is a girl to do? IN LOVE IN THE MIDWEST

DEAR IN LOVE: Recognize that Rebecca and Caesar are understandably upset that what they thought would be a quick and easy sale has now become more complicated. Explain to them again that you didnt mean to cause them a problem, but your circumstances changed. And if they continue to take out their disappointment by punishing you at work, look for another job.

DEAR ABBY: I agreed to pay for a cellphone for a friends daughter while she went to school in the U.S. She was supposed to be here for three years. WELL, it is now year four, and shes planning to stay here after graduation. How do I tell her that I am not willing to continue paying for her phone after graduation? TRIED TO HELP IN TEXAS

DEAR TRIED TO HELP: You have several choices. You can tell her parents, write to her or call her on the cellphone you have so generously underwritten. And after you deliver the message, you should be thanked for your generosity not only by her but also her parents.

Dear Abby is written by Abigail Van Buren, also known as Jeanne Phillips, and was founded by her mother, Pauline Phillips. Contact Dear Abby at http://www.DearAbby.com or P.O. Box 69440, Los Angeles, CA 90069.

Good advice for everyone teens to seniors is in The Anger in All of Us and How to Deal With It. To order, send your name and mailing address, plus check or money order for $8 (U.S. funds), to: Dear Abby, Anger Booklet, P.O. Box 447, Mount Morris, IL 61054-0447. (Shipping and handling are included in the price.)

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Dear Abby: Couple on a diet avoids eating out, but relative insists - Chicago Sun-Times

Opinion Nov 14, 2019 FEATURES, Opinion

By Ember, Contributor

cw: fatphobia, disordered eating

Food is what fuels our bodies. So why is it that there is an ever increasing rise of popularity in dieting and diet culture? A movement that encourages us to deprive ourselves; to aspire to be thin. To put it plainly? A hatred for fat bodies that results in widespread disordered eating.

The way we frame different topics and discussions is very important. This especially applies to the way we talk about food, our bodies and other peoples bodies.

Caloric science is based on outdated Western scientific methods from the nineteenth century by Wilbur Atwater. It is the estimate of how much energy is contained in a portion of food by burning it in a tank submerged in water, and measuring how much burning the food increased the temperature of the surrounding water.

However, it is hard to accurately predict the energy stored in food; our bodies do not work as simply as a furnace burning fuel. There are many factors that influence the calories of the foods we eat, like how the food is prepared, if cellulose is present and how much energy it takes to digest the food.

Not to mention, there are additional factors that affect digestion, such as metabolism, age, gut bacteria and physical activity. Labels on food do not accurately represent what were putting into our body nor what were getting out of it.

Ever since Canada enforced the Healthy Menu Choices Act back in 2016, which requires food establishments to list the amount of calories in their products, there has also been an increasing number of discussions surrounding the negative impact of the addition of calories to menus.

Another measurement that is often used to determine how healthy we are is body mass index, even though it is an inaccurate measurement of health for multiple reasons. It was meant to analyze the weight of populations, not individuals, and doesnt take into account whether mass is fat or muscle. As a result, BMI is a biased and harmful method to gauge health.

Along with measurements like calories and BMI, language surrounding food can also be dangerous. You may hear things like carbs are bad, or you may hear discourse on healthy versus unhealthy foods, cheat days and clean eating, to name some examples. This language can contribute to the notion that we should feel bad for eating food, when it simply is a way to nourish ourselves and additionally, something to enjoy.

Diet culture is so pervasive and present in society. It is encouraged by menus listing calorie amounts, peers, elders and healthcare professionals in various ways. Thoughts like nothing tastes as good as skinny feels stem from conflating health and weight, which has roots in racism, classism and fatphobia.

Diet culture is so pervasive and present in society. It is encouraged by menus listing calorie amounts, peers, elders and healthcare professionals in various ways. Thoughts like nothing tastes as good as skinny feels stem from conflating health and weight, which has roots in racism, classism and fatphobia.

Hannah Meier, a dietitian who contributed to a project tackling womens health, writes about how society glorifies dieting. In Meiers article titled A Dietitians Truth: Diet Culture Leads to Disordered Eating she writes, I was half-functioning. I remember filling pages of journals with promises to myself that I wouldnt eat. I planned out my week of arbitrary calorie restrictions that were shockingly low and wrote them all over my planner, my whiteboard, the foggy mirror in the bathroom.

For many of us, the mindset of diet culture swallows you whole, consumes your every thought and waking moment, then spits you out like rotten food.

Oftentimes, people arent advocating for diets because they want to be healthy. Instead, they often feel passionate about dieting because of their hate and disdain for fat people since they associate being fat with unhealthy, unhappy or unlovable.

Its also important to note that views on fatness and fat bodies change depending on the time period and culture; renaissance paintings often depict fat women in angelic and celestial aesthetics. As well, certain cultures, both past and present, value fatness as a symbol of privilege, power, wealth and fertility.

Diet culture, eating disorders, and fatphobia are so tightly knit together that they are like an ill-fitting sweater woven by your grandmother that you didnt want or ask for. Sometimes you think about wearing it, to make things easier or simpler. But it wont. You will only become a shell of your former self; a husk that is barely scraping by.

Any joy derived from depriving yourself is temporary. A scale will weigh how much of you is there, but it wont weigh how much of you has been lost to an eating disorder. It is a mental illness, a distortion of reality and external factors that influence how you think. You cant just stop having an eating disorder on a whim.

Calorie counting isnt healthy, demonizing certain foods isnt healthy and having preconceived notions about someones health based on how their body looks isnt just caring about their health. Stop calling food unhealthy or healthy, start calling it nourishing or not/less nourishing. Eat food that makes you happy and makes you feel good. Bodies are so many things, including wonderful and complex. You only have one so treat it with kindness.

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OPINION: You can't spell diet without ED - The Silhouette

Four ways to eat better in order to sleep better

Think about the quality of your diet

Whilst there is no such thing as good or bad food, research does show that individuals who have a balanced and varied diet armoire likely to sleep well,

Rhiannon explains. For each meal, make sure to get a varied plate, focussing on protein, carbohydrates, vegetables and healthy fats.

"Deficiencies, in particular vitamins and minerals such as iron and vitamin B12, can cause fatigue and tiredness and may cause problems for your sleep.

"High iron foods include red meat, salmon and dairy and eggs. However, if you are a vegan, then the only reliable sources are fortified food and supplements.

READ MORE: How to sleep: Best drink to have before bed to help you get a good nights rest

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How to sleep: Four tips from a nutritionist and sleep expert for a good nights rest - Express

Shanthi Appel Published 7:30 a.m. ET Nov. 12, 2019

The Intergovernmental Panel on Climate Change, a body of the United Nations, recently released its Special Report on Climate Change and Land that has caused people to think twice about whats on their plate.

The document, put together by 107 leading scientists from 52 diverse nations, highlighted the effects of meat consumption on the environment and our planets food supply.

Shanthi Appelo(Photo: Submitted)

The panel states that a reduction in the demand for animal-based food products and increasing proportions of plant-based foods in diets, particularly (beans) and nuts (are ways to adapt).

In addition, the national Academy of Nutrition and Dietetics has noted plant-based diets are linked to healthier body weights and reduced risk for heart disease and other chronic illnesses. There are many types of plant-based diets, ranging from having no meat to some meat.

A healthy plant-based diet highlights eating heart healthy fats,plants as protein sources and high-fiber fruits, vegetables and grains. Regardless of your reason for consuming more plant-based foods, here are some things to consider.

When making changes in your food habits, a plan can help you along the way.

A plant-based diet differs from a vegetarian or vegan diet.(Photo: harmoony, Getty Images/iStockphoto)

Some may start eating more plant-based foods slowly by setting a goal to limit meat intake on certain days such as meatless Mondays. Another idea is to designate certain meals, such as breakfast, as meat-free only meals.

Researching recipes and making a shopping list will help make your grocery experience better.

Moving to a more plant-based diet does not mean that you must become vegetarian or vegan, though well-planned vegan and vegetarian diets are healthy and nutritionally adequate.

Some planning may be needed to ensure vegans and vegetarians are getting enough iron, zinc, vitamin B-12, calcium and vitamin D. For some who eat a limited number of foods, supplementation such as multivitamins can be helpful.

Protein intake is another consideration. The general rule of thumb for healthy adults is to get 0.36 grams per pound of body weight. This means that a person who weighs 132 lbs. (60 kg.) needs 48 grams of protein daily.

Protein is an essential part of the human diet we need protein to live.

Those who are used to getting protein from animal products as their primary source may initially have trouble thinking of ways to incorporate enough protein from plants. Protein-rich plant foods such as beans or lentils can be substituted for meat, poultry and seafood.

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Playing around with different preparation methods can be helpful since beans are extremely versatile. For example, partially dehydrating black beans by roasting them in the oven makes a homemade black bean burger less mushy.

Grains, such as quinoa and soy products like tofu and edamame, are other meatless protein sources.

Nuts and seeds contain protein and can be consumed in the various forms such as nut butters (almond butter and peanut butter), in baked goods or on their own.

Watch outnot to overdo the servings of nuts as they quickly add up in calories. Peanut butter packs nearly 100 calories in a tablespoon.

We discussed the health benefits of eating plant-based foods, but there are ways to eat an unhealthy plant-based diet.

Processed foods such as pre-packaged frozen meals have a reputation for convenience but having not-so-good-for-you ingredients, such as hidden salt, sugar and saturated fat.

Other foods to watch out for are frozen imitation meats, vegan desserts, veggie chips and coconut-based yogurt. Be sure to read nutrition facts labels and note calories, added sugars, saturated fat and sodium when shopping.

Following a plant-based diet can promote good health and help the environment. This does not mean you need to follow a vegan or vegetarian lifestyle to incorporate changes.

If youre interested in making the switch, start by making small changes and do what works best for you and your family.

Shanthi Appel is a registered and licensed dietitian nutritionist at the Knox County Health Department. She obtained her masters degree in public health nutrition from the University of Tennessee. She can be reached at shanthi.appelo@knoxcounty.org.

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Move toward a more plant-based diet with these tips - Knoxville News Sentinel

Certain specific dietary habits have been linked to an increased risk of suffering from depression in middle age, according to a new study. Its no secret that poor diet has a big impact on the body, including ones gut bacteria, which paves the way for a variety of physical and mental issues. The latest study highlights some specific aspects of ones diet that may increase their depression risk.

The latest research on the topic comes from the University of Toronto, which found that both men and women who eat low amounts of fruit and vegetables are more likely to suffer from depression. As well, the study found that men in particular were at a higher risk of depression if they ate high levels of fat or consumed low amounts of omega-3 fatty acids.

This isnt the first study to find that eating more fruit and vegetables may lower depression risk, underscoring the persistent relationship between the two. Though the exact link between depression and these foods remains unclear, researchers speculate that the various beneficial compounds found in fruit and vegetables may play a role in protecting mental health.

As well, the researchers note that various nutrients specifically, certain vitamins and minerals found in vegetables and fruit are known to lower the plasma concentration of C-reactive protein, which is a biomarker for low levels of inflammation that has been linked to depression.

Perhaps not surprisingly, the researchers found that men and women who suffered from chronic pain and one or more chronic health conditions also experienced depression. Nutrition and the overall state of ones health and body both play roles in the development of depression, which can also arise from various social issues. The study notes that immigrant women were more likely to experience depression than women who were born in Canada where the study was conducted.

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Specific diet habits have been linked to depression in adults - SlashGear

BENGALURU :Nutrition and physical activity are important parts of a healthy lifestyle for diabetes patients. Eating a balanced and nutritious diet and being physically active can directly help maintain blood glucose levels, which is the mainstay of diabetes management. If you have diabetes, you need to keep an eye on what you eat, how much you eat and when you eat, and how active a lifestyle you lead.

Type 2 diabetes usually begins with insulin resistance, which is a condition in which the body produces insulin but is unable to use it effectively. When this happens, glucose builds up in the blood stream, insteadof being absorbed by the cells tobe used or stored as energy.As a result,the body demands more insulin to enable glucose to enter the cells. The pancreas increase the production of insulin to meet the demand. Over a period of time, they can no longer keep up, leading to a rise in blood glucose levels.

Of the risk factors for diabetes, some are modifiable while others are not. Age, race, ethnicity and genetics come under non-modifiable risk factors. Diet, nutrition, exercise and physical activity are modifiable risks that the patient can use to manage or even reverse diabetes.The location of body fat also makes a difference. Extra belly fat is linked to insulin resistance, diabetes and cardio-vascular diseases. So merely losing weight helps with insulin resistance and diabetes.

There are several goals to managing diabetes, such as maintaining a healthy weight, managing health metrics such as HBA1 c, FBS, PPBS, blood pressure and lipid profile, preventing complications that may occur due to fluctuation of blood glucose, and better compliance with the treatment protocol.How to achieve these goals? Understanding the macro-nutrients and micro-nutrients in your diet can be the key in managing diabetes. Carbohydrates, proteins and fats are called macro-nutrientsbecause they are requiredin larger quantities in ourdaily diet.

Carbohydrate intake has a direct effect on post-meal glucose of people with diabetes and is the main macro-nutrient to worry about in glycaemic management. Some studies have suggested that consumption of healthy fats like virgin olive oil and fish oil is associated with improved glucose metabolism and decreased risk for type 2 diabetes. Micronutrients such as sodium, potassium, magnesium, zinc, iodine and iron are all associated with the prevention of type 2 diabetes.

In the light of this, patients need to do dietary modifications to better manage or prevent diabetes. They should eat foods from all the food groups (carbohydrates, protein and fat), as omitting a food group may result in skipping a nutrient in the daily diet.A holistic approach to changing ones lifestyle, that involvesnutrition, exercise, and emoti onal and spiritual needs, is a sustainable way to control and reverse diabetes over time.

Choosing right

Your guide to managing type 2 diabetes

This years theme for World Diabetes Day is centered aroundThe Family and Diabetes. So heres how we can protect our lovedones by making some simple changes:

Better snack choices

We tend to binge on fried snacks without worrying about the repercussions. A simple and gradual way to change this is to revise your snacking routine. For people who are suffering from type 2 diabetes, almonds provide energy and also are known to have satiating properties.

Be more active

Regular physical exercise will help keep your blood pressure under control, manage your weight, maintain your energy levels and decrease risk for any heart diseases. Start by adding small doses of daily exercise and increasing it gradually to 30 minutes or 1 hour every day.

Take notes

Maintain a daily log of your day. Include details of the amount of medication you might have taken, the food you consumed, details of your physical activity, as well as things that caused you stress. This will give you insight into your progress, and help manage your lifestyle better.

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The diet and diabetes connect - The New Indian Express

A DUBLIN woman who lost more than half her body weight has lifted the lid on the radical diet overhaul that saw her shed those excess pounds.

Wendy Deacon was named Slimming Worlds Woman of the Year for 2019 after losing an astonishing 12st 4.5Ibs.

She was inspired to change her eating habits after discovering her daughter had expressed concern to her grandmother that Wendy would eventually eat herself to death.

"Hearing that broke my heart and I knew I needed to change. The thought of my daughter being so worried about my health really spurred me into action," she said.

Wendys incredible journey saw her go from a dress size of 32 to an astonishing 10.

She achieved it with a combination of regular Slimming World meetings and a major shift in diet that saw her ditch takeaways and chocolate in favour of fruit and salads.

"By far the best thing about losing weight though is seeing the pride in my family's faces, especially Amy's. I've finally started to feel proud of myself too - I've got my whole life back, she said.

Now planning her wedding and about to celebrate her 50th birthday, the Dubliner has now shared an example of the kind of food she now eats during the average day.

Breakfast: Nothing

Lunch: Hot chicken roll with crisps

Mid-afternoon: A couple of chocolate bars

Dinner: A takeaway

Evening: More chocolate

Breakfast: Scrambled eggs with grilled tomatoes, or yogurt and fruit

Mid-morning: Fruit

Lunch: A big home-made salad with turkey or ham

Dinner: Chicken stir-fry or spaghetti Bolognese

Evening: Fruit or a Slimming World hi-fibre bar

Continued here:
Dublin woman reveals diet that helped her lose over 12 stone - Irish Post

I learned about the protests in Chile while having dinner with a friend who works as a telescope researcher in Chilean labs for the University of California, Berkeley.

Its nationwide, I recalled him saying with a serious face. All the gas stations have shut down. I cant even drive now.

I told him I hadnt heard anything and asked him to tell me more about the situation. He was shocked and confused by my response. Arent you studying journalism at Emerson? You must at least have heard your friends talking about it, or seen it on the news? he asked. A sense of shame rushed to my head. I couldnt even look him in the eyes.

As a journalism student, I subscribe to both The New York Times and The Boston Globe. I receive about five or six newsletters from each of them every day, and I usually browse the headlines to make sure I stay updated with news from around the world. However, I couldnt recall reading anything about these protests.

After our dinner, I went home and searched Chile protests in my email inbox. Of course, I found that this international news was underreported in American mainstream news outlets. Even though the protests broke out on Oct. 6, the earliest mention of the situation was in The New York Times weekend briefing on Oct. 21. Out of the nine stories listed in the newsletter that day, the coverage of the Chilean demonstrations came fifth. Plus, the story did not include detailed coverage of why or how the protests happened, but rather an overview of global activism with the headline Civil unrest is erupting around the world. It spoke about protests in Hong Kong, Chile, Lebanon, and Haiti in one article. The Boston Globes coverage wasnt much different.

I understand that as one of the most prominent news outlets in the U.S., The New York Times would prioritize telling its largely American audience what is going on in their country. I dont expect them to update us with every single international news story. But in the age of rapid globalization, breaking news happening on the other side of the world could impact people living in America. A recent example is Swedish teen climate activist Greta Thunberg and her speech at the United Nations Climate Summit on Sep. 23. Her speech inspired additional strikes around the world and increased attention on climate change.

My peers at Emerson should seek out more international news stories. As students at a top journalism school, Emerson students fail to take the necessary initiative and should pay more attention to stories from outside their little bubble. When I asked my journalism friends if they have ever heard about the protests in Chile, the demonstrations in Catalonia, and the truck deaths in the U.K., only two among the four of them knew what I was talking about, but even then, they barely knew the details.

On October 23, I found out via Instagram that 39 people were found dead in a truck in the U.K.Soon after, my friend told me that, according to the U.K. police, all the victims were Chinese refugees who fled Europe. After days of investigation, the police updated their findings and confirmed that all 39 dead were actually from Vietnam. No matter which perspective media takes, this story is newsworthy. However, I have only saw it mentioned once in that mornings briefing when it was widely believed that the victims were all from China, and never after thateven though there was an essential twist to the story.

But who am I to criticize them? Scrolling through all the newsletters I subscribe to, I am lost in tons of White House news, 2020 presidential polls, and impeachment developments. I only noticed the protests in Catalonia because I passed by a local Catalonian protest the past weekend. And I only checked on the updates in U.K. truck deaths story because at first, the police said the victims were from the same country as me.

I cant help but wonder what impact more coverage on international news in our mainstream news outlets would have. Or what would be possible if we voluntarily read international news on worldwide news outlets like Reuters, Al Jazeera, or The Guardian?

Recently, I found out that Emersons Department of Journalism partnered with DailyChatter, a newsletter that hopes to focus on international news. On its website, it says its proudly non-partisan and completely independent of all other media. It has already teamed up with 63 universities in the U.S., and according to its statistics, 96 percent of college subscribers read the newsletter at least once a week. While the DailyChatter is just a start, I look forward to seeing Emerson students focus on whats happening around the world,and as a result, truly care about the important stories occurring far from us.

Read more here:
Integrate news from around the world into your news diet - Berkeley Beacon