(The Conversation is an independent and nonprofit source of news, analysis and commentary from academic experts.)

(THE CONVERSATION) What if I told you all you need to do to lose weight is read a calendar and tell time? These are the basics for successfully following an intermittent fasting diet.

Can it be that simple, though? Does it work? And what is the scientific basis for fasting? As a registered dietitian and expert in human nutrition and metabolism, I am frequently asked such questions.

Simply stated, intermittent fasting is defined by alternating set periods of fasting with periods in which eating is permitted. One method is alternate-day fasting. On fast days, followers of this form of fasting are restricted to consuming no more than 500 calories per day; on feast days, which occur every other day, they can eat freely, with no restrictions on the types or quantities of foods eaten.

Other methods include the increasingly popular 5:2 method. This form of fasting involves five days of feasting and two days of fasting per week.

Another variation relies on time-restricted eating. That means followers should fast for a specified number of hours typically 16 to 20 per day while freely consuming foods within a designated four- to eight-hour period.

But what about eating breakfast and then small meals throughout the day to keep the bodys metabolism running? After all, thats the conventional wisdom that many of us grew up with.

To answer these questions, it helps to understand the basics of human metabolism.

Human metabolism 101

The human body requires a continual supply of energy to sustain life, and the foods we eat provide us with this energy. But because eating is often followed by periods of time without eating, an intricate set of biological pathways is in place to meet the bodys energy demands between meals.

Most of the pathways function at some level all the time, but they fluctuate following a meal in a predictable pattern called the fed-fast cycle. The time frames of the cycle can vary, depending on the food types eaten, the size of the meal and the persons activity level.

So what happens, metabolically speaking, after we eat? Consuming carbohydrates and fats leads to a rise in blood glucose and also lipid levels, which include cholesterol and triglycerides.

This triggers the release of insulin from the pancreas. The insulin helps tissues throughout the body take up the glucose and lipids, which supplies the tissues with energy.

Once energy needs are met, leftover glucose is stored in the liver and skeletal muscle in a condensed form called glycogen. When glycogen stores are full, excess glucose converts to fatty acids and is stored in fat tissue.

About three to 18 hours after a meal again, depending upon a persons activity level and size the of the meal the amount of circulating blood glucose and lipids returns to baseline levels. So tissues then must rely on fuel sources already in the body, which are the glycogen and fat. A hormone called glucagon, secreted by the pancreas, helps facilitate the breakdown of glycogen and fat to provide energy for the body between meals.

Glucagon also initiates a process known as gluconeogenesis, which is the synthesis of glucose from nondietary sources. This helps maintain the right level of blood glucose levels.

When the body reaches a true fasting state about 18 hours to two days without additional food intake the bodys stores of glycogen are depleted, and tissues like the heart and skeletal muscle start to rely heavily on fats for energy. That means an increase in the breakdown of the stored fats.

Aha! you might say. So intermittent fasting is the key to ultimate fat burning? Well, its not that simple. Lets go through what happens next.

The starvation state

Though many tissues adapt to using fats for energy, the brain and red blood cells need a continual supply of glucose. But when glucose is not available because of fasting, the body starts to break down its own proteins and converts them to glucose instead. However, because proteins are also critical for supporting essential bodily functions, this is not a sustainable process.

When the body enters the starvation state, the body goes into self-preservation mode, and a metabolic shift occurs in an effort to spare body protein. The body continues to synthesize glucose for those cells and tissue that absolutely need it, but the breakdown of stored fats increases as well to provide energy for tissues such as the skeletal muscle, heart, liver and kidneys.

This also promotes ketogenesis, or the formation of ketone bodies molecules produced in the liver as an energy source when glucose is not available. In the starvation state, ketone bodies are important energy sources, because the body is not capable of solely utilizing fat for energy. This is why it is inaccurate when some proponents of intermittent fasting claim that fasting is a way of burning just fat - its not biologically possible.

What happens when you break the fast? The cycle starts over. Blood glucose and lipids return to basal levels, and energy levels in the body are seamlessly maintained by transitioning between the metabolic pathways described earlier. The neat thing is, we dont even have to think about it. The body is well-equipped to adapt between periods of feasting and fasting.

Possible downsides

If an all-or-nothing dietary approach to weight loss sounds appealing to you, chances are it just might work. Indeed, intermittent fasting diets have produced clinically significant amounts of weight loss. Intermittent fasting may also reduce disease risk by lowering blood pressure and blood lipid levels.

On the flip side, numerous studies have shown that the weight reduction from intermittent fasting diets is no greater than the weight loss on a standard calorie-restricted diet.

In fact, the weight loss caused by intermittent fasting is due not to spending time in some sort of magic metabolic window, but rather to reduced overall calorie consumption. On feast days, dieters do not typically fully compensate for lack of food on fasted days. This is what results in mild to moderate weight loss. Approximately 75% of the weight is fat mass; the rest is lean mass. Thats about the same ratio as a standard low-calorie diet.

Should you still want to go forward with intermittent fasting, keep a few things to keep in mind. First, there are no studies on the long-term safety and efficacy of following this type of diet. Second, studies show that intermittent fasters dont get enough of certain nutrients.

Exercise is something else to consider. It helps preserve lean muscle mass and may also contribute to increased weight loss and long-term weight maintenance. This is important, because nearly a quarter of the weight lost on any diet is muscle tissue, and the efficacy of intermittent fasting for weight loss has been demonstrated for only short durations.

Also, once you stop following an intermittent-fasting diet, you will very likely gain the weight back. This is a critical consideration, because many people find the diet difficult to follow long-term. Imagine the challenge of planning six months worth of feasting and fasting around family dinners, holidays and parties. Then imagine doing it for a lifetime.

Ultimately, the best approach is to follow an eating plan that meets current dietary recommendations and fits into your lifestyle.

This article is republished from The Conversation under a Creative Commons license. Read the original article here: https://theconversation.com/is-intermittent-fasting-the-diet-for-you-heres-what-the-science-says-179454.

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Is intermittent fasting the diet for you? Here's what the science says - New Canaan Advertiser

There's no shortage of studies backing the Mediterranean dietit offers many potential health benefits, like improved blood sugar control, better cardiovascular outcomes (like lower blood pressure and cholesterol), and can help maintain healthy inflammatory response. But adding the keto angle may take things up a notch.

In a 2021 study, researchers compared the outcome of following a keto diet versus a Mediterranean diet for 12 weeks in 33 people. While both plans resulted in a similar rate of adherence, the participants on the keto diet experienced better glucose control and a more significant decrease in triglycerides and LDL levels. They also lost more weight, on average.

In another 2021 study published in Nutrients, researchers set out to compare a Mediterranean diet with a low-carbohydrate diet. They divided 36 participants into two groupsone group followed a traditional Mediterranean diet, while the other followed a low-carb (but not quite keto) nutrition plan with the same amount of calories.

While both groups experienced health benefits, like improved insulin sensitivity, the low-carbohydrate group lost about 60% more weight, on average.

Years ago, researchers also looked at an unlimited-calorie Mediterranean keto diet, specifically, and found that it can promote weight loss, normalize blood pressure, and reduce total cholesterol, LDL cholesterol, and triglycerides in individuals with obesity. It can also raise HDL, or "good," cholesterol.

A 2011 study showed similar results, although it's worth noting that participants in this study also took plant-based herbal extracts daily (like mint, guarana, and ginseng, to name a few) to increase their overall phytonutrient intake and leverage functional botanical bioactives.

While there are potential benefits to both the Mediterranean diet and the keto diet, there is very limited research on the combined effects of this diet, with all the studies mentioned previously lasting for only short periods of time with a small number of people.

Aside from the physical health benefits, the Mediterranean keto diet is also a bit more flexible than a traditional keto diet. Because there's no focus on strict macro counting, many people find it easier to adhere to long term than a traditional keto diet. It's also more adaptable to other diet preferences, like vegetarian or vegan plans.

But like any new diet plan, there may be an adjustment period when you're first starting out. If you're coming from a really high-carbohydrate diet, you may experience some signs of carbohydrate withdrawal.

The most common signs of carbohydrate withdrawal are headaches, impacts on digestion regularity, bad breath, muscle cramps, muscle weakness, and lightheadedness. These issues usually resolve on their own within two weeks of starting a low-carb diet, during which time you may notice an ease in bloating and fewer sugar cravings. However, if these unpleasant side effects persist, reach out to a health professional for support.

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Love The Mediterranean Diet? This Version May Be Even Better For You - mindbodygreen.com

Developed in the 1940s, per- and polyfluoroalkyl substances (PFAS) are a family of over 9,000 chemicals with many industrial and cosmetic uses.

They were a breakthrough in technological advancements at the time, improving textiles by making them water- and stain-resistant, adding flame retardant properties, and enhancing chemical stability for longer-lasting products.

Their uses have since extended throughout the cosmetic and food industries.

PFAS are found abundantly in:

Yet PFAS are a double-edged sword the chemical properties that make them excellent for industrial use are the same properties that threaten environmental and human health.

They have a long half-life, which makes them persistent chemicals. This means that they do not easily break down, so they subsequently accumulate throughout the environment, including in animal and human tissues.

Humans become exposed to PFAS predominantly through diet, as well as through contaminated drinking water, skin contact from cosmetic and personal care products, indoor and outdoor air pollution, and early-life exposure during pregnancy or breastfeeding.

Although some research shows that PFAS may be found in low and potentially non-hazardous levels in the environment, their overwhelming presence in common products and build-up in the human body pose significant safety and toxicity concerns.

In fact, a 2022 review indicates that PFAS are found in the blood of nearly all U.S. adults, and they accumulate in the liver.

In addition to being persistent chemicals in the environment, PFAS are endocrine-disrupting chemicals (EDCs), which are compounds that interfere with the normal functions of hormones in the body.

Here are some of the documented health risks of PFAS.

In the body, PFAS predominantly accumulate in liver tissue, making liver damage one of the most-researched health effect of PFAS.

The 2022 review mentioned above which looked at studies in both animals and humans shows that exposure to PFAS is associated with signs of liver damage and an increased risk of developing conditions like non-alcoholic fatty liver disease (NAFLD), which can in turn lead to more serious conditions such as cirrhosis.

NAFLD is a spectrum of liver disorders and one of the leading causes of chronic liver disease and potentially liver failure.

Its exact mechanism is unclear, but some experts believe that PFAS disrupts fat processing and storage in the body, increasing the deposits of fat in the liver that subsequently damage this organ, and inducing other metabolic disorders.

As endocrine-disrupting chemicals, PFAS are associated with metabolic disorders, including obesity, thyroid disorders, and diabetes.

A 2016 review suggests that prenatal exposure to PFAS was later associated with excess adiposity and an increased risk of childhood overweight and obesity.

Observational studies also support the link between PFAS and compromised thyroid health, which, during pregnancy, disrupts glucose and insulin levels, increasing the risk of developing gestational diabetes.

Gestational diabetes occurs when blood sugar levels become too high during pregnancy, and may be harmful to the parent and baby.

PFAS may disrupt reproductive health from as early as puberty by potentially impairing the function of the ovaries.

A 2020 review highlights research that found associations between exposure to PFAS and delayed start of the menstrual cycle, irregular or longer cycles, early onset of menopause, and hormonal imbalances of estrogen and androgens.

In addition, exposure to PFAS during pregnancy poses long-term health risks to the fetus, but may also lead to low birth weight or the life-threatening condition, preeclampsia.

However, findings regarding PFAS and reproductive health have been inconsistent, and more research in humans is warranted.

Although there is little evidence to date, ongoing research continues to elucidate the potential role of PFAS exposure in cancer risk and development.

Researchers have already observed associations between PFAS exposure via drinking water and the development of testicular and kidney cancers.

Other research determined that PFAS increase the risk of developing kidney cancer such that the greater the PFAS exposure, the greater the cancer risk, adding to the evidence that PFAS are renal carcinogens.

Government regulations and changes in manufacturing practices have aimed to reduce human exposure to PFAS.

For instance, the Government of Canadas list of prohibited toxic substances includes some classes of PFAS, and in the U.S., the Centers for Disease Control and Prevention (CDC) have listed PFAS in their toxic substance registry.

However, PFAS is a family of over 9,000 chemicals, not all of which have been clearly categorized and researched, making widespread exposure a public health concern.

Regardless, there may still be some steps that you can take to reduce exposure to PFAS and subsequent health risks:

Occupational exposures occur, too, such as with fire training. Have a discussion regarding protective gear to avoid skin contact and inhalation of PFAS-containing compounds.

PFAS are a family of over 9,000 chemicals with many industrial uses that offer water- and stain-resistant, adding flame retardant and chemical stability properties to textiles.

They are also found in contaminated drinking water, fast foods, personal care and cosmetic products, and some non-stick cookware.

These PFAS accumulate in tissues in the body and are associated with compromised liver, thyroid, kidney, and reproductive health, and an increased risk of testicular and kidney cancers.

The abundance of PFAS makes them difficult to avoid, but choosing PFAS-free food packages, filtering drinking water, avoiding stain- and water-resistant coatings and makeup, and limiting highly processed foods may reduce exposure and long-term health risks.

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PFAS, diet, and health: What to know - Medical News Today

This is how old I am: A few decades ago, I sat in on a nutrition debate between Dr. Dean Ornish and Dr. Robert Atkins, well-known cardiologists with polar opposite views on the best diet to lose weight and prevent heart disease. Each of the heart doctors was passionate about his diet plan, though the diets were/are in hard contrast to each other.

Ornish presented reams of research to show that a very low-fat and mostly vegetarian diet can reverse heart disease as well as improve diabetes and other chronic conditions.

In turn, Atkins provided his evidence that a low-carb diet -- one that depends more on protein and fat and severely limits fruit, bread, starchy vegetables and other plant-based foods -- is effective for weight loss and does not harm the heart.

Who won? In my opinion, it was the third speaker at the debate. A representative from the United States Department of Agriculture showed us evidence both types of diets have their merits and drawbacks. He concluded with research that shows the best diet is probably somewhere in the middle.

Times haven't changed much. Just this morning, I learned of these three "new" diets:

The New Mayo Clinic Diet (as opposed to the old Mayo Clinic diet) is an improved plan for weight loss, according to the medical team who developed it. What's interesting about this plan is it is not one plan. Dieters can choose their preference for healthy keto, high protein, vegetarian, Mediterranean or one that promotes gut health.

What? One plan doesn't fit all? It's true. Genetic research is beginning to show us that, based on our DNA, some of us do better on one type of diet pattern (such as vegetarian) while others do well on another (such as high protein).

Then there's the Nordic diet, ya. As you might expect, there's plenty of fish plus fruit, vegetables, nuts, seeds and oils. It's based on research in Finland, Norway, Sweden and Iceland that found improved blood sugar and cholesterol levels in volunteers who ate this way.

And have you heard of the Pegan diet? It's a cross between two pretty opposite eating plans, vegan (strict vegetarian) and paleo (meat, poultry, eggs, fish, nuts, seeds and other foods hunted or gathered by our ancient ancestors who were probably eaten by a tiger before they had a chance to really study this diet, but whatever).

Is it me, or are we finally learning the real answer to optimal health is to choose a variety of all foods in the right balance? That's what current research tells us. No one dietary pattern is best for everyone. Just make sure it includes foods from each nutrient group: protein, veggies, fruit, grains and dairy (which includes fortified soy products).

Barbara Intermill is a registered dietitian nutritionist and syndicated columnist. She is the author of "Quinn-Essential Nutrition: The Uncomplicated Science of Eating." Email her at [emailprotected]

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On Nutrition: Old and new diet trends - Jefferson City News Tribune

JACKSONVILLE, Fla. Eating healthy and getting exercise is something doctors have always said is good for our bodies. But for some, the combination can be bad and even deadly.

Orthorexia is a little-known diagnosis that has lately been fueled by diet and workout trends on social media. Over the past five years, local therapists have seen a startling spike in cases.

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Foods were clean or unclean. Bad or good, Amanda Barber, who dealt with orthorexia, said. I would choose to go to the gym over being with friends. I would choose working out over being with my kids.

She explained to Action News Jaxs Robert Grant that foods, in her mind, were either clean or unclean. Barber became obsessed with knowing the ingredients.

I found myself just kind of grasping and needing control because I couldnt control other things I needed in life.

It came after Barber had her second-born, who struggled with serious health issues. As a result, the Barbers embraced the idea that food is medicine. But something thats supposed to be good quickly became bad.

More people know the diagnosis called anorexia, which is officially recognized. Experts explain it as a focus on the quantity of food. On the other hand, orthorexia, which is not officially recognized, is the obsession with the quality of food.

Its really a fear of not eating clean enough or eating pure enough or being fit enough and that can lead to extreme weight loss, Lori Osachy, the owner of Body Image Counseling Center in Jacksonville, said.

Osachy has seen a spike in cases over the past five years specifically targeting teens and young adults. She said because orthorexia is not an officially recognized diagnosis, it sometimes goes undetected.

A lot of doctors want you to eat well and exercise. So when you come in and say Im eating well and exercising, they dont think its a problem, she said.

Barber explained she knew something was wrong, when it consumed [her] thoughts. Every moment of the day was consumed by it.

Experts warn parents to watch for extreme weight loss in children. Teens, college-aged young adults and athletes are especially prone.

STORY: Local womens soccer team reacts as US Soccer brings about equal pay

Eating disorders are the number one killer of all mental health illnesses and the cases only continue to rise after the pandemic.

Bring Your Brokenness in Yulee is the first nonprofit treatment center of its kind to open across the country to help those struggling with eating disorders. The faith-based organization hosted a ribbon-cutting in May for their new house where patients will stay, sometimes for months, to achieve recovery.

Barber went through months of treatment herself at several different facilities and hospitals. Bring Your Brokenness was the only organization to help her achieve recovery. She now serves on the board of directors.

Be able to take what weve walked and now be able to walk with others and show them that hope is really possible, Barber said.

Barber said theres a major need for a nonprofit treatment center because it can sometimes cost up to $1,500 to attend other facilities and insurance wont always cover the cost.

2022 Cox Media Group

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Diet of deception: Social media fuels unhealthy obsession with eating healthy - ActionNewsJax.com

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The keto diet is the perfect way to kill your climbing hopes and dreams. Hop on this diet wagon and your weak fingers will slide off those slopers as if they were coated in the bacon grease that anchors your food plan. Why?

First, its helpful to know what the keto (or ketogenic) diet is. Ketosis refers to the metabolic state your body will enter if you eat an extremely low carbohydrate diet, around 20 to 50 grams of carbs per day. This usually is around 60 to 80 percent fat, and around 10 to 30 percent protein. One medium apple has about 25 grams of carbohydratehalf an entire days worth. This is an extremely low carbohydrate intake, especially for an active climber.

When your diet consists of very little carbohydrate, it looks for other ways to metabolize substrates in order to fuel the demands of life. This is when ketosis occurs. Ketones are basically a substrate your body uses for fuel, instead of the preferred glucose. Ketosis is not a state your body likes to be inits a difficult metabolic adaptation that occurs in absence of sufficient carbohydrate.

From a climbing standpoint, ketosis is not a good idea. Your brain and skeletal muscles prefer carbohydrate as their fuel source. Limiting it to a measly 20 to 50 grams per day is a recipe for fatigue.

At lower intensities, your body uses both fats and carbohydrates as fuel sources. When working above 60 percent of your maximum effort, your body uses carbohydrate. The nature of climbing usually switches back and forth in intensity, such as doing a long trad route with a powerful crux, or a boulder problem with a dyno. These high-intensity efforts need carbohydrate. If your body is getting fat and protein with very few carbs, it is difficult or impossible to be powerful. If youre a speed climber, forget about it.

You Start To Lose 25% Of Your Strength At Age 25. Heres What To Do About That.

Training adaptations are also blunted on a low-carb diet. Carbohydrates are the key to powering movements during training and fueling recovery.

Over decades of research on the keto diet and athletic performance, not one study has shown improved performance. Research reveals:

There are some other drawbacks to the keto diet, which limits food choices. Grains, beans, lentils, fruits, and many vegetables are omitted. This can lead to:

For weight loss, it is true that the keto diet can be a method of weight loss. But its more complicated and nuanced than simply going keto and shedding pounds. Initial weight loss occurs, which is simply water weight as your body utilizes its glycogen stores to fuel your daily activities. Since glycogen (the storage form of sugar in your muscles and liver) is stored with water, the water is shed when these stores are used up. Magic! (Not really.) You lose two to five pounds of water weight within a couple of days.

Beyond the initial water weight loss, true fat loss only occurs in a keto diet if you are in a calorie deficit, just like any other diet. There is nothing specific or advantageous to a keto diet for weight loss.

Avoiding low energy availability is more advantageous than weight loss for climbing performance.

So, wipe off that bacon grease, grab yourself a pasta dinner, and go crush your project.

Marisa Michael, MSc, RDN, CSSD is a board-certified specialist in sports dietetics and author of Nutrition for Climbers: Fuel for the Send. She serves on the USA Climbing medical committee and has a private practice in Portland, Oregon. Find her online at nutritionforclimbers.com or on Instagram @realnutritiondietitian for nutrition coaching, workshops, and writing services.

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Why The Keto Diet Will Hurt Your Climbing - Climbing - Climbing Magazine

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Myth: Kidney failure is caused by too much protein in the diet - Baker City Herald

There are various reasons people choose to go vegan. It might be for health reasons as a way to lower their blood pressure, cholesterol or address concerns about heart disease or because of moral values and respect for the well-being of all animals. The choice might have its roots in environmental activism (about 15 percent of global greenhouse emissions come from livestock), or it might start out of pure curiosity.

If the dietary changes are health-linked they often need to happen overnight. But if they arent, the journey generally starts slower: excluding red meat then poultry; then moving into a pescatarian diet followed by fully vegetarian, then removing dairy and finally into a vegan or plant-based diet.

This was the process Salinas chef Maria Gonzalez started on seven years ago. Gonzalez is co-owner of High Vibes Juice Co. and chef of Cali Dawg vegan hot dogs. She never thought she would quit eating meat her interest in veggies grew out of curiosity and her willingness to try something different. I started to want to know how it felt, what it was like [to have a plant-based diet], Gonzalez says.

Maggie Evans, a registered dietitian, nutritionist and certified diabetes educator at Community Hospital of the Monterey Peninsula, says a good way to start this transition is by eating less meat for example by replacing half of the ground meat in a spaghetti dish with beans, or by adding more vegetables to your meals.

If people are changing their diets because of health concerns, substituting a veggie burger, for example, wont necessarily be beneficial. These are still highly processed items, Evans says. Not all vegan or vegetarian alternatives are automatically healthier, she adds some have more sodium or saturated fat. Evans also cautions that plant-based and vegetarian eaters can miss certain nutrients if they are not watching their diets and making sure their meals are balanced. She says B-12 is a vitamin non-meat-eaters could lack and its important they consume supplements that include nutrients we get from animal products Vitamins B-12 and D3 and iron, for example.

If people are unsure where to start, Evans encourages consulting a dietitian or nutritionist to help during the transition.

Evans also believes labels shouldnt be set in stone. You can have a mainly vegan diet but once in a while enjoy a favorite food like fried chicken or barbecue ribs.

Change can be hard, Evans notes. We already have so much stress in our lives, she says. The last thing we should be stressing about is our nutrition.

Gonzalez says that for her, the lifestyle change has been positive. She has more energy now than when she was an omnivore something she appreciates during her 15-hour workdays. The change has also meant getting creative while cooking traditional dishes. I had to learn how to cook all over again, Gonzalez says. While she always used vegetables in her cooking in some way, she has learned to see them in a different light: as the main ingredient.

She says a good way to start when cooking your favorite recipes while transitioning is to think about what veggies you can use to substitute in for meat.

Gonzales also introduced her family to vegan recipes and has made vegan versions of traditional Mexican dishes like pozole. Instead of using pork, she uses shredded jackfruit and mushrooms. When she shares her pozole with others, some dont believe that its 100-percent plant-based: Its funny, they swear to me that [jackfruit] is a meat.

Gonzalezs current favorite vegetable is the versatile cauliflower, which she uses cooked or raw in a vegan ceviche.

She also contributes to vegan pop-ups hosted by Urban Arts Collaborative, a local socially conscious arts and community organization. Their next event is scheduled for Saturday, June 11 from 2-7pm at the UAC gallery located at 21 Soledad St., Suite C, in Salinas.

Cauliflower Ceviche

Recipe By: Chef Maria Gonzalez & El Antojo Veganx

Ingredients

1 large cauliflower head

2 medium tomato, small diced

1 white onion, small diced

1/2 cup chopped cilantro

1 small carrot, peeled and chopped finely

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2 celery stick, chopped finely

1 jalapeno, finely chopped (optional)

2-3 yellow lemons juiced

1 teaspoon dry oregano

Salt to taste

Optional:

Tostadas, corn chips or saltine crackers

lettuce leaves

hot sauce

avocado

Equipment List

1 table, 1 cutting board, 1 chef knife, 1 food processor, measuring spoons, measuring cups, 2 bowls, a wooden spoon and small containers to separate cut items (paper bowls or cups work)

Additional items if you are making the cooked version

8-quart Stock Pot with Lid, 3 propane cooking pods with 6 burners each, 1 bowl with icy water and mesh strainer

Raw version

1. Grab your cauliflower head and cut into big pieces. Pulse into food processor until small or cauliflower can be chopped by hand.

2. Combine the white onion and lemon juice together. Add Cauliflower to mixture.

3. Combine rest of veggies together and add salt to your taste. Mix up and enjoy topped with your favorite hot sauce, avocado etc. Can even be enjoyed on a bed of greens, on a cracker, tostada or lettuce wrap.

Cooked version

1. Put a medium pot of water to a boil. Grab your cauliflower head and cut into big pieces. Boil for about 3 minutes and take cauliflower out and submerge in an ice water bath.

2. Combine the white onion and lemon juice together. When Cauliflower is completely cooled chop into small pieces either by hand or pulsed in food processor then add to onion mixture.

3. Combine all veggies together and add salt to your taste. Mix up and enjoy topped with some pickled jalapeos, pickled onions, favorite hot sauce, avocado etc. Can even be enjoyed on a bed of greens, on a cracker, tostada or lettuce wrap.

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Choosing veganism isnt just about moving to a plant-based diet, but learning how to cook all over again. - Monterey County Weekly

Your body needs a wide range of vitamins and minerals to run optimally every day, and that means eating a

Your body needs a wide range of vitamins and minerals to run optimally every day, and that means eating a varied, balanced diet thats rich in whole foods and nutrients.

Iron is one nutrient that you need to try to consume every day. Janette Wong, a registered dietitian with Santa Clara Valley Medical Center in San Jose, California, says that while the body only needs small quantities of iron, a lack of iron in some peoples diets is still a common issue.

Laura Bishop-Simo, a registered dietitian at the Ohio State University Wexner Medical Center in Columbus, says that your body uses iron to complete a range of metabolic tasks including:

Aiding in the delivery of oxygen to every cell.

Aiding in the removal of carbon dioxide from the cells to the lungs, where it can be exhaled out of the body.

Supporting a healthy metabolism by aiding in the conversion of food to energy, cellular growth and promoting a healthy immune system.

Producing hemoglobin and myoglobin, two proteins in the body. Hemoglobin helps carry oxygen molecules throughout the body while myoglobin binds with oxygen to store it in the muscle tissue. Hemoglobin is found throughout the entire body, while myoglobin is just in muscle tissue.

Iron is also used to make hormones and support brain development and growth in children, notes Emilie Vandenberg, a staff dietitian with the Ohio State University Wexner Medical Center.

Iron Depletion Can Become Anemia

The body can store iron for when its needed, but if your reservoir starts to run low, that can lead to an iron deficiency, Wong says. Iron deficiency develops in stages. The last stage is iron-deficiency anemia. At this point, iron stores in your body are severely depleted, resulting in low levels of hemoglobin, and thus lesser amount of oxygen is delivered to cells for energy production.

Signs of an iron deficiency or anemia can include:

Feelings of apathy.

Fatigue.

Headaches.

Pale skin.

Poor resistance to cold temperatures.

Weakness.

She adds that iron deficiency is one of the most common nutritional deficiencies and the leading cause of anemia in the United States.

Anemia is more common among women of childbearing age, as iron is lost during menstruation and pregnancy, but anyone can develop an iron deficiency if their diet doesnt supply enough to meet their daily needs.

[Read: Top Pharmacist-Recommended Womens Health Medicines]

Animal- vs. Plant-Based Sources of Iron

Bishop-Simo explains that there are two types of iron that the body can use: heme and non-heme iron. They are synthesized by the body the same way, the only difference lies in where they come from.

Heme iron. This group consists of animal-based sources such as red meat, veal, liver, raw fish, shellfish, pork and chicken.

Non-heme iron. The second type of iron is called non-heme iron and is derived from plant-based, non-meat sources such as fortified breakfast cereals, dried fruits, beans, lentils, nuts, seeds and broccoli.

Both heme and non-heme sources are essential for healthy iron levels, Bishop-Simo says.

[See: 12 Health Benefits of a Plant-Based Diet.]

How Much Iron Do You Need?

Wong notes that the amount of iron you need each day depends on your age and sex:

Young men age 14 to 18 years old are recommended to consume 11 milligrams per day.

Young women age 14 to 18 should consume 15 milligrams per day.

Men age 19 years old and older should consume 8 milligrams per day.

Women age 19 through 50 should have 18 milligrams per day.

Women age 51 and older should take in 8 milligrams per day.

Pregnant women should consume 27 milligrams of iron per day.

Because non-heme iron in plant-derived foods is not as well-absorbed as heme iron found in animal-derived foods, people following a vegetarian or vegan diet would need 1.8 times as much iron to compensate, Wong adds.

Best Foods for Iron

The following foods are good food sources of iron.

1. Enriched cereals

The good news is, you can start your day with one of the best iron-rich foods.

Some cereals can contain up to 18 milligrams of iron per serving, so ensure you have cup of 100% bran flake cereal, explains Reema Kanda, a registered dietitian nutritionist with the Hoag Orthopedic Institute in Irvine, California. At that level, youre taking care of 100% or more of your daily needs of iron depending on your age and gender.

Wong adds that you should choose grain products that have been enriched or fortified with iron, such as enriched breads and iron-fortified cereals to be sure youre getting the iron benefit these foods can provide.

2. Oysters and other seafood

The sea also offers up several foods high in iron.

The National Institutes of Healths Office of Dietary Supplements reports that 3 ounces of cooked oysters contain 8 milligrams of iron, or 44% of the daily value. Good seafood sources of iron include:

Clams. A serving of clams (100 grams or about 3.5 ounces) contains more than 29 milligrams of iron.

Sardines. A 3-ounce serving of sardines contains nearly 2.5 milligrams of iron.

Tuna. A 100-gram serving of tuna contains 1.6 milligrams of iron.

Mackerel. A 100-gram serving of mackerel contains 1.4 milligrams of iron.

Scallops. A 100-gram serving of steamed scallops contains 0.6 milligrams of iron.

Shrimp. A 100-gram serving contains 0.5 milligrams of iron.

Because iron from animal-derived foods is more easily absorbed than the iron found in plant-derived foods, shellfish is a leaner way to get the iron you need if youre trying to avoid red meat.

3. Beans and legumes

Beans and legumes such as lentils are good sources of plant-based iron. The ODS reports that:

1 cup of canned white beans contains 8 milligrams of iron or about 44% of your daily value.

A half-cup of boiled lentils contains 3 milligrams or 17% of your daily value of iron.

A half-cup of canned kidney beans contains 2 milligrams or 11% of the daily value.

A half-cup of chickpeas contains 2 milligrams of iron or 11% of your daily needs.

Some of the best plant sources of iron are bran flakes, instant grits, potato with skin and cooked dried beans, Wong says.

4. Red meat and beef liver

The ODS reports that 3 ounces of pan-fried beef liver contain 5 milligrams of iron, or about 28% of the recommended daily value. Steak and other cuts of red meat, including organ meats, are also good animal-based sources of iron; 3 ounces of braised bottom round beef contains 2 milligrams or 11% of your daily iron needs.

5. Poultry and eggs

Chicken, turkey and eggs also contain good amounts of iron. The ODS reports that 3 ounces of roasted chicken or turkey contain 1 milligram of iron, or 6% of the daily value. A whole egg also contains 1 milligram of iron.

Iron from meat, fish and poultry is better absorbed than iron from plant-based foods, Kanda says.

6. Cooked spinach and kale

Spinach was Popeyes favorite snack when he needed a boost, and whether thats because its high in vitamin A or because its a good source of iron has long been debated on the internet.

In any event, a half cup of boiled spinach contains 3 milligrams, or 17% of the daily value of iron. A cup of chopped kale contains 1 milligram of iron, or about 6% of the daily value. Both are good plant-based ways of boosting iron intake while also taking in a wide range of other vitamins and minerals that can keep you healthy.

7. Dried fruits

A cup of dried apricots has 7.5 milligrams of iron, good for 42% of your daily needs. Dried peaches have 36% of the daily value, and a cup of dried prunes has 26% of the daily value of iron.

8. Nuts and seeds

Dry-roasted pistachios arent just tasty and fun to eat, they also provide iron. A half-cup contains 1 milligram or 6% of the daily value. Peanuts, almonds, walnuts, cashews, hazelnuts, pine nuts and pumpkin seeds also offer good plant-based ways of adding a little more iron to your diet.

Other Foods Can Help You Absorb More Iron

In addition to eating foods that are high in iron, you can help your body better utilize those sources by adding certain foods that are high in beta carotene and/or ascorbic acid, also known as vitamin C. Both are antioxidants that help defend cells from aging and stress while also helping the body absorb more iron.

Foods high in beta carotene include:

Carrots.

Kiwi fruits.

Oranges.

Red bell pepper.

Sweet potato.

Tomatoes.

Yellow squash.

Foods high in vitamin C include:

Blueberries.

Broccoli.

Citrus fruits.

Red bell pepper.

Strawberries.

Kanda recommends including foods high in vitamin C when youre eating non-heme sources of iron. When you do consume the non-heme food sources, include foods high in vitamin C such as citrus juice, fruits like melons, dark green leafy vegetables and potatoes with your meals. They may help your body absorb more iron.

Iron-Absorption Blockers

On the flip side, there are some foods that can make it more difficult for your body to extract the iron it needs from the foods you eat.

There are substances in foods that can decrease absorption of non-heme iron, Jaclido says. For example, tannins found in black teas, polyphenols found in coffee and calcium carbonate supplements can decrease the absorption of non-heme iron when taken together. Calcium-rich foods can also decrease the amount of iron thats absorbed.

Therefore, its best to these items separately from a meal or in between meals to ensure that theyre not blocking the absorption of non-heme iron in the meal. You can still consume them, but try not to consume them in the same meal as high-iron foods.

To Supplement With Iron or Not?

Its possible to achieve adequate intakes of iron through a well-balanced diet that includes a variety of foods, Jaclido says. However, if youre concerned about your iron levels or have been diagnosed with anemia, you may be considering adding an iron supplement.

Your doctor is going to be the best person to discuss whether supplementing with iron is appropriate or not, Bishop-Simo says. They will be able to test your blood for iron deficiency and make the recommendation of whether to supplement or not.

Jaclido agrees that its best to ask your doctor for a referral to a registered dietitian for nutrition counseling and meal planning. If youre concerned about your blood iron levels, speak with your doctor. They can order specific tests that will determine if you have iron deficiency and need supplementation.

She adds that generally speaking its best to get all the nutrients you need from the foods you eat rather than reaching for a pill to try to meet your daily nutritional needs.

Its also important to note that iron supplements can interact with certain medications, reducing their effectiveness, Vandenberg says, which is yet another reason to talk with your doctor before adding a supplement of any kind.

Lastly, Kanda notes its important to always discuss with your doctor if youre experiencing symptoms such as pale skin and fingernails, dizziness, headache and inflamed tongue, known as glossitis. These can all be symptoms of low iron levels. Depending on the cause and how low your iron level is, your health care provider may recommend an iron supplement.

More from U.S. News

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The Most Iron-Rich Foods to Add to Your Diet - WTOP

Nutrition has become a hot topic of discussion across virtually all social media platforms.

In fact, these days it seems nearly impossible to open any social media app without seeing sponsored content from influencers touting a new supplement, diet program, or workout regimen that often sounds too good to be true.

Though it can definitely be tricky to distinguish between the facts and the fake news out there, knowing what to look for can make it much easier.

This article will take a closer look at the risks and dangers of some common social media fads and a few steps you can take to weed out the bad advice.

In recent years, diet and nutrition seem to have taken center stage on many social media platforms.

From new supplements and diets to cleanses, recipes, workout routines, and what I eat in a day videos, theres more focus on food, health, and nutrition than ever before.

However, much of this content seems to come from individuals who may not be completely qualified to dole out nutrition advice, including celebrities and online influencers.

One study analyzed about 1.2 million tweets over a 16-month period and found that discourse on diet and nutrition was largely dominated by non-health professionals (1).

Another study presented at the European Congress on Obesity found that only one of the nine most popular weight loss influencers in the United Kingdom provided trustworthy, credible nutrition advice (2).

Though this may seem alarming, keep in mind that not all information on the internet is harmful and that a variety of reputable resources can provide accurate, evidence-based advice to help you learn more about your health.

However, determining which sources are trustworthy and reliable can be challenging, especially if youre not sure what to look for and what to avoid.

Though some stories, posts, or videos may seem innocent enough, many of the fad diets and supplements popping up on social media can have serious consequences.

For example, officials from the U.K. National Health Service (NHS) recently urged Instagram to crack down on accounts promoting and selling Apetamin, an appetite stimulant often touted by influencers for its ability to enhance curves (3, 4).

According to the NHS, no action was taken against the dozens of social media accounts that were illegally selling the drug, which is not approved by the Food and Drug Administration and has been linked to many severe side effects, including liver toxicity (3, 4).

Online influencers also often promote detox teas, which they claim can help boost metabolism, enhance fat-burning, or remove harmful toxins from your body.

In 2020, the Federal Trade Commission (FTC) filed a complaint with a popular detox tea marketer, stating that the company made various health claims that were not backed by evidence, such as that their detox pack could help fight cancer or unclog arteries (5).

Furthermore, the FTC sent out warning letters to 10 influencers who didnt adequately disclose that they were being paid for promoting the product (6).

Besides making unrealistic health claims, these types of products can have serious side effects and may even be dangerous.

For instance, one case report detailed the treatment of a 51-year-old woman who experienced severe hyponatremia low levels of sodium in the blood after using an over-the-counter detox tea product (7).

Similarly, a 60-year-old woman experienced acute liver failure plus a range of symptoms like jaundice, weakness, and worsening mental status after drinking a detox tea three times daily for 2 weeks (8).

In addition to supplements, restrictive fad diets and cleanses have been heavily promoted on social media.

Not only can these programs increase the risk of nutritional deficiencies and other health problems, but they may also negatively affect mental health while fostering an unhealthy relationship with food (9, 10, 11).

In fact, content from many popular creators tends to glamorize eating disorders, dangerous diets, and other unhealthy habits such as extended fasting, taking questionable supplements, or adopting extreme workout regimens in order to lose weight quickly for an event.

For example, Kim Kardashian recently made headlines after saying that she lost a concerning amount of weight in a short time to fit into a dress originally worn by Marilyn Monroe for the Met Gala, sending a dangerous message to millions of people (12).

Kardashians alleged rate of weight loss was much faster than the rate recommended by most professionals: 1/2 pound to 2 pounds per week (13).

Plus, losing weight for a specific event is symbolic of diet culture and the pressure to prioritize aesthetic thinness over whole body health.

In the past, celebrities such as Kardashian have also been called out for editing their pictures on social media, fostering unrealistic standards of beauty.

Furthermore, many social media trends such as the what I eat in a day videos all over TikTok can set unrealistic expectations, promote diet culture, and perpetuate an unhealthy obsession with clean eating, especially in young people.

Not all nutrition information on the internet is trustworthy and reliable. Here are a few things to keep in mind to help you distinguish between good and bad advice online.

Instead of trusting social media influencers who promote supplements or weight loss products, its best to get your nutrition advice straight from professionals with education, experience, and training.

For example, registered dietitians must earn a bachelors degree from an accredited institution, complete a dietetic internship or coordinated program with supervised nutrition practice, and pass a written exam (14).

On the other hand, formal training is not required for nutritionists in many states, meaning that anyone can use this title, regardless of their experience or education (15).

Besides registered dietitians, physicians are also a valuable source for credible health advice, while certified personal trainers can provide more detailed information on fitness and exercise.

Social media nutrition advice may seem appealing because its free. However, working with a qualified professional doesnt need to be pricey.

Many health professionals, including registered dietitians, accept health insurance and Medicare or can adjust fees based on a sliding scale as needed to help make their services more affordable.

According to the FTC, social media influencers are required to disclose any financial or personal relationships with a brand when endorsing products (16).

This requirement can make it much easier to determine when someone is making a genuine recommendation about a product, diet, or supplement that they actually use, as opposed to being paid for their endorsement.

Generally, its best to exercise caution when sponsored content pops up in your feed.

If youre interested in trying or learning more about a product that someone is endorsing, be sure to look at reviews from real customers or healthcare professionals to try and find out whether the product is credible and safe.

Many diet products and supplements are backed by claims that may sound too good to be true and thats often because they are.

Diets, pills, or other products that claim to help you lose large amounts of weight quickly should be avoided at all costs.

In fact, weight loss supplements and crash diets have both been linked to a long list of harmful effects on health and are unlikely to result in long-term, sustainable weight loss (17, 18).

Look for terms like cure, quick fix, or instant results and be wary of health claims that sound unrealistic, unsustainable, or unhealthy.

Many popular diet programs are highly restrictive and often eliminate nutritious ingredients or entire food groups.

Some companies peddle these fad diets in an attempt to profit off consumers who are looking for an easy way to lose weight or improve their health.

However, in addition to being ineffective in the long run, crash diets can have some serious consequences for health and may increase the risk of disordered eating behaviors (10, 18).

Avoiding overly restrictive diets and enjoying your favorite foods in moderation as part of a nutritious, well-rounded eating pattern is a much better approach to promote weight loss and overall health.

Learn more about why fad diets like these dont work and how they can cause harm in this article.

With more and more buzz building up in the health, wellness, and nutrition spheres, its important to start being more selective about where you get your information.

Though it may seem harmless and easy to scroll past them, many of the products and fads promoted on social media platforms can have serious effects on health.

Be sure to get your information from credible sources, steer clear of sponsored content, and avoid any restrictive diets or products that seem too good to be true.

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How to Tell Real Nutrition Advice from Fad Diets - Healthline