Over the past few years, there have been several food movements that have taken the world by storm. Avocado toast and quinoa bowls are just a few examples of how the diet of Americans, especially young adults, are rapidly changing. Although these food trends may fade out overtime, there is one trend that is growing in numbers and should stick around for a whilea gluten free diet. Whether it be from an increase in allergies, or just a more health-conscious generation, no one can deny that gluten free diets are becoming more and more common.

Still, the reaction of the new diet trend from the rest of the world has been mixed. Some people commend gluten free eaters for making an attempt to rid their bodies of anything unnatural or processed, while others may have a tendency to find the diet pretentious or inconvenient. It is not uncommon for people to be annoyed by others dietary preferences, but that is no reason to succumb to eating foods that are bad for your body.

Despite your feelings on the subject, when looking at the effects of a gluten free diet on the body, it is clear that there are a great deal of health benefits. By reading some of the concrete evidence here, you might find yourself tempted to try a gluten free diet, even if you are not gluten intolerant.

By starting a gluten free diet, you will automatically be eliminating processed foods from your body. The result is that your body will be rid of unnecessary chemicals and artificial flavors, and keeping those harmful foods out of your body will have only good effects on your health.

For example, you will stay full longer, lose more weight and have a better chance of fighting off infections. Your body will thank you for eliminating the foods that make it work hard throughout the day. So, at the end of the day, one of the main reasons people benefit from going gluten free is that it, by and large, it eliminates foods from your diet that most nutritionists already know will make you feel worse.

An important reason to consider a gluten free diet is that celiac disease is not always apparent or active in a persons body. Many people can live their lives normally, eating whatever they please with no trouble, but their bodies are suffering greatly from an unknown disease. The result of eating a gluten diet over a long period of time when you have celiac disease could be as severe as colon cancer.

If you want to avoid lengthy, costly and intrusive doctors appointments to see if you might have an undetected case of celiac, you could just save yourself the time and money and simply cut gluten out of your diet. Since its already established that removing many gluten-containing foods from your diet benefits you, when you consider the additional factor that you may unknowingly have celiac disease, the risk/benefit analysis of preventatively removing gluten from your diet begins to really tip toward the benefit side.

One of the most beneficial things about going gluten free is that it will drive you toward healthier foods as a substitute. When you are at work and are looking for an afternoon snack, you wont reach for the donuts in the conference room or the candy bar from the vending machine. Instead, you might have an apple or some veggies with hummus. Having the mindset of avoiding gluten will instinctively help you to make healthier choices about what you put in your body.

As a result, even going gluten free in the same way people go half-vegetarian, or vegan once a week, can be a great compromise. When you avoid gluten, you avoid a whole host of foods that are bad for you for a litany ofotherreasons, so cutting them out of your diet periodically will do nothing but bring you health benefits, and youll also learn to appreciate the treats more when you decide to have them.

With summer just approaching, everyone is ready to lose some weight before hitting the beach. Eating gluten free foods is a healthy and natural way to shed those few extra pounds. Instead of going on a crazy diet and not eating anything, you will have the same effect by eating the right things for your body.

You will also be able to feel stronger and more fit if you structure your weight loss around gluten free foods. You will be able to eat an appropriate amount throughout the day, meaning you wont feel weak and tired like you would if you simply restricted yourself from eating.

A gluten free diet is something worth considering because it has an effect on the entire body. Foods containing gluten make you groggy and less productive, so by eliminating them, you will be able to feel more awake and refreshed to take on the day. Gluten free foods will also reduce bloating, which is a major cause for feeling tired and sluggish. So, not only will you feel more awake, but you wont be as bloated after eating.

Related to energy levels, gluten free diets improve concentration and mental focus. When your body is busy coping with the gluten inside it, your brain becomes consequently distracted. By eliminating the tendencies of bloating and grogginess, your mind is free to focus all of its energy on other things, making you more productive and healthier all at the same time.

The world is slowly but surely moving in a gluten free direction. Almost every restaurant or grocery store has at least some gluten free options. The next time you go out to dinner or go to the store, try purchasing some of these foods and see how you feel. If you are not gluten intolerant, you could start slow in order to ease yourself into a gluten free lifestyle. By starting off just eating one gluten free meal a day, your body and mind will start to adjust to the idea of eliminating gluten, and before you know it, you will be living and happier and healthier life.

Link:
5 Reasons to Go Gluten Free Even if You're Not Gluten Intolerant - Study Breaks

A new formulation tool from German chemical group, Evonik, is aimed at increasing production efficiency in tilapia aquaculture, by helping the sector to formulate on an ideal protein basis.

The company said the technology would also contribute to maintaining water quality.

Its AMINOTilapia tool calculates the ideal amino acid recommendations for different growth stages of tilapia considering various production features.

The software helps nutritionists to formulate diets that optimally meet the animals needs and improve [the] feed conversion rate.

The tool is a step towards modern diets that are formulated to balance amino acids and reduce excess dietary protein, which is usually the most costly component in feed. Balanced diets not only increase efficiency, but also contribute to protecting the environment thanks to a reduced nitrogen excretion.

Aquaculture is one of the fastest growing industries and tilapia is currently the second most produced fish worldwide, just after carp.

The global production of farmed tilapia amounted to more than 5m tons in 2015, according to Evonik.Nile Tilapia is the species most widely farmed, making up about 75% of farmed tilapia in total, noted the amino acid producer.

We have been tracking research into amino acid requirements of that species on FeedNavigator.

Last December, we reported on work done by a team of researchers from Brazil. They evaluated dietary levels of the limiting amino acid, histidine, in six aquaculture feeds for farm-raised tilapia because information on essential amino acid requirements of that fish species is lacking.

The group published their work in the journalAquaculture.

There is a lack of consistent data on essential amino acid requirements considering different growth stages of fish and using new technologies as tools to understand the complex mechanisms involved in fish growth. This information is needed to more accurately formulate well balanced diets, said the researchers.

The purpose of this experiment was to determine the dietary histidine requirement of juvenile Nile tilapia based on growth performance, muscle development, expression of muscle-growth-related genes and hematological responses.

The group found that adding 8.9g of histidine kg-1 to the diet improved final weight; weight gain (WG), the feed conversion ratio (FCR), the protein efficiency ratio, net protein uses and active hypertrophic growth for tilapia, but fish fed larger amounts of the amino acid had more expression of MyoD.

Based on second-order regression analysis, the dietary histidine requirement for maximum WG of Nile tilapia juveniles was estimated to be 8.2 g kg 1, corresponding to 3.1% of crude protein,reported the authors.

Tryptophan trials

In April this year, we covered a study from Brazil suggesting that increasing dietary tryptophan (Trp) levels boosted weight gain in juvenile Nile tilapia fed a corn-soy diet.

Based upon analysis of dietary Trp levels in the trial diets and weight gain, feed conversion, protein efficiency, fish uniformity and whole body retention of arginine, phenylalanine and lysine the optimal amount of Trp was established as 2.9g/kg, they said.

In conclusion, 2.9 g/kg of Trp meets the dietary requirements for growth performance of juvenile Nile tilapia fed corn-soybean meal diets,said the researchers.DietaryTrp increases fish uniformity and amino acids retention.

Meanwhile, another study from that part of the world concluded that more lysine is needed than less for finishing Nile tilapia growth promotion.

In March 2016, we noted how a team of researchers from Brazil sought to determine the optimal amount of lysine to include in the finishing diet of tilapia as no previous requirement had been set.

The amino acid is considered the first limiting essential amino acid in many cereal grains used in fish diets, they said.

Fish diets are increasingly supplemented with amino acids because diet ingredients often fail to provide necessary levels of those nutrients, said researchers. The feed supplement also may boost weight gain, nitrogen retention and reduce body fat in fish.

Evaluating dietary lysine requirements is of high priority in order to elaborate balanced and sustainable aqua feeds to avoid deficiency or excess of amino acids which can promote imbalance or antagonisms and impaired effects on growth performance and health of fish.

However, most research has been focused on the diet for young or juvenile stages of development, they said. Little work has been done to establish the levels of lysine needed for production of adult fish.

Their study looked at growth performance and muscle development to track the optimal level of lysine inclusion in adult fish diets.

Besides the lack of data of essential amino acid requirements considering the adult phase, the dietary lysine requirement for optimizing fillet yield might be higher than that required for optimal weight gain, because this amino acid plays an important role in muscle development,said the authors.

Based on second-order regression analysis, the dietary lysine requirement for maximum fillet yield of finishing Nile tilapia was estimated at 14.6 g kg 1, corresponding to 5.8% of dietary protein, they concluded.

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Evonik tool assess ideal amino acid levels for farmed tilapia - FeedNavigator.com

Entering the summer months means that it's time to heat up the grill and invite family and friends over for a backyard cookout. This year try out some new grilling ideas, spice up the foods with some new seasonings and enjoy the warm weather with great company!

The Wonders of Produce Trying to incorporate more fruits and vegetables into our diets can be difficult. Grilling your vegetables and fruits can help to change their flavor or texture to please a crowd. When developing an appetizer try grilling some peppers and carrot sticks to use with dip rather than chips. This easy substitution can help reduce the calories in your appetizer and make your guests wonder how you could be so creative. Creating a dessert for your cookout does not always need to revolve around the apple pie. Instead try grilling fruit kabobs. Just a hint pineapple, watermelon and peaches all grill well.

Why exactly would it be beneficial to your health to incorporate more fruits and vegetables? Having a variety of fruits and vegetables in your diet may reduce your risk for developing chronic diseases like obesity, hypertension and high cholesterol. Plus, many fruits and vegetables are lower in calories which can help with weight management. By filling half of your plate with fruits and vegetables, without adding additional fat or sugar, you can help build a healthier plate.

Shake up your seasonings When creating a healthy diet it is important to think about reducing your intake of salt. As you are developing your grilling menu, play with different ways to season. Adding spices can help incorporate flavor without added salt. Some spices to consider using when grilling are garlic or onion powder, paprika, cumin, cayenne powder, black pepper or chili powder. A good rule of thumb when looking for lower salt seasonings is to choose those seasonings with powder in their name, but in any case you can look to the ingredients list. If you see the word salt, try and find another alternative.

Beyond spices Using herbs can help shake up your normal dishes. Summer is a great time to explore fresh herbs like basil, cilantro or parsley and growing your own herbs can help a family become more engaged with their meal. If you don't have access to fresh herbs, dried herbs work great and can often be found near the spices at your local grocery store.

So why is it beneficial to reduce the amount of salt you have in your diet? Having a high daily intake of sodium has been found to raise your blood pressure, so reducing sodium in your diet lowers your blood pressure.

The average American's daily sodium intake should be approximately 2,300 milligrams a day. Besides using spices and herbs instead of added salt, you can also reduce your sodium intake by looking for reduced sodium and no-added-salt alternatives in the grocery store. Try to compare the sodium content of prepared foods by looking at the Nutrition Fact Labels.

Make the grill a place to explore new dishes this summer! Don't worry, creating a healthier meal does not need to be difficult and it can be fun to get creative by adding variety into your dishes. Bon apetit!

Amanda Markie, MS, RDN, LD is a dietitian at the University of Maryland Baltimore Washington Medical Center's Digestive Health Center and can be reached at 410-553-8187.

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BWMC: Grill it up this summer! - CapitalGazette.com

High fat foods tend to be the most palatable and preferred choice of food in both humans and animalsand the most overeaten. We are more likely to eat an entire bag of chips or a pint of ice cream and still want more than overindulge on broccoli. Even though we need fat in our diets, most people eat far too much of it. The reason why is because fat makes food taste delicious. It enhances the flavor, aroma, and texture of food, making us want it even more. Many experts believe that foods high in fat, like junk food, may be addictive and can lead to compulsive eating. This may be why eating healthy, only the calories and nutrients our bodies need, is a challenge for so many people struggling with obesity.

Scientists in Japan, however, may have good news with their latest study recently published in Diabetologia. They have found that a component in brown rice may epigenetically help reduce cravings for high fat foods. Based off their previous work, which investigated brown rice component -oryzanols effect on hypothalamic control, this study examined the same components impact on the functioning of the brain reward system in mice.

Numerous studies have indicated that overeating and drug addiction share common mechanisms in terms of responses in brain reward circuitries. In particular, a high fat diet decreases dopamine D2 receptor (D2R) signaling in the striatum, a critical component of the brains motor and reward systems. But, targeting this area of the brain with obesity drugs has not been entirely successful and often comes with adverse side effects. Therefore, a natural food-based approach toward the brain reward system might be more effective in treating obesity and obesity-related conditions safely.

This is where epigenetics comes in. Epigenetic modifications can arise as a result of changes in the environment, including lifestyle and diet. DNA methylation, which is a primary regulator of gene expression, can be modified by nutrition. For instance, well-known research on agouti mice fed methyl supplements showed altered DNA methylation which correlated with their phenotype differences in weight and color. Plus, other animal studies have linked a maternal high fat diet with changes in DNA methylation within the brain reward system of their offspring, contributing to their strong preference for high fat foods. It is also known that DNA methyltransferases (DNMTs) are involved in regulating feeding behavior and that some natural food-derived substances, such as caffeic acid and epigallocatechin gallate (EGCG), have proven to act as DNMT inhibitors.

To evaluate -oryzanols potential influence on the brain reward system and feeding behavior, the researchers studied groups of mice fed either a regular chow diet or high fat diet (HFD) for several weeks, giving them free access to food and water. Some HFD-fed mice were administered -oryzanol either in pellet form or by oral gavage. In addition, they also evaluated a strong pharmaceutical DNMT inhibitor (5-aza-2-deoxycytidine).

After 12 weeks, striatal levels of molecules involved in D2R signaling (D2Rs) in the brain were evaluated. The principal results showed that mice fed only a HFD had decreased production of D2Rs via an increase in DNA methylation of the promoter region of the D2R. On the other hand, mice fed a HFD and given -oryzanol had reduced expression and activity of DNMTs, which thereby raised and restored the D2Rs levels in their striatum. Correspondingly, body weight and high fat food preference measured throughout the experiment were lower in the mice given -oryzanol, especially in the group administered the brown rice component orally. As expected, the mice treated with the DNMT inhibitor, 5-aza-2-deoxycytidine, had increased levels of striatal D2R which also reduced their preference for dietary fat.

SEE ALSO: Genotype and Womb Environment Epigenetically Influence Babies Development

These findings were further supported by enzymatic in vitro assays confirming that -oryzanol as a complete structure inhibited the activity of DNMTs significantly. In the study, EpiGenteks EpiQuik DNA Methyltransferase Activity/Inhibition Assay Kit provided quick measurement of total DNMT activity using a 96-stripwell microplate. The researchers used this kit to colorimetrically quantify the ratio or amount of methylated DNA, which is proportional to enzyme activity, through an ELISA-like reaction.

While the high fat diet by itself did not seem to affect mRNA and protein levels of DNMTs in either the striatum or the hypothalamus (also tested), the addition of -oryzanol did diminish levels of DNMTs in the striatum. The contrary occurred in the hypothalamus, as it proved to noticeably increased levels of DNMT1. The researchers wrote, These data raise the possibility that -oryzanol might regulate levels of DNMTs in a striatum-specific manner.

Further investigation led them to suppose that -oryzanol might decrease the mRNA level and enzyme activity of DNMT1 in the striatum by negatively regulating the expression of ERR a nuclear protein known to positively regulate the mRNA level of DNMT1. They found that -oryzanol essentially decreased ERR activity by roughly 40%. This was contrary to its effect on increasing protein levels of DNMT1 in the hypothalamus, where production of STAT3 (a positive regulator of DNMT1) is dominant. They also noted that ERR was highly expressed in the striatum of mice but not in the hypothalamus; vice versa was true for STAT3.

Although further research is needed, this study in combination with their prior one provides reasonable evidence that the brown rice component, -oryzanol, acting as a DNMT inhibitor, may reduce the preference for high fat foods via epigenetic modulation of striatal D2R. The report concluded that -oryzanol represents a unique property of ameliorating both hedonic and metabolic dysregulation of feeding behavior and that [it] is a promising anti-obesity candidate.

In the fight against obesity, epigenetics research is clearly needed. Studies like this on diet and the effects that individual nutrients or bioactive food components have on gene expression might ultimately lead to reliable anti-obesity treatments ones that could help undo the damage of this particularly common and challenging health condition.

Source: Kozuka, C., Kaname, T., Shimizu-Okabe, C. et al. (2017).Impact of brown rice-specific -oryzanol on epigenetic modulation of dopamine D2 receptors in brain striatum in high-fat-diet-induced obesity in mice, Diabetologia,doi:10.1007/s00125-017-4305-4

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Brown Rice Could Curb Cravings for High Fat Foods by Epigenetically Affecting the Brain - WhatIsEpigenetics.com

1. My suspicion was correct. Genetically, I do have a slower metabolism. Dr. Dan described this in scientific terms as an "efficient metabolism," meaning that I store energy more than someone with a fast or "inefficient metabolism."

2. I also have a gene variation for the FTO gene that is linked to a hormone called ghrelin, which controls hunger. My gene variation implies that I am someone who becomes hungry very easily, therefore creating a higher risk of overeating. Dan said that eating small frequent meals throughout the day to control hunger would be important.

3. I also have a gene variation in the APOA2 gene, indicating that I am sensitive to saturated fats, meaning that it sticks to me more easily! I asked Dr. Dan what foods have saturated fats and he said things like animal products, butter, dairy products, palm oil and coconut oil. Coconut oil?! I ate so much coconut oil because of how often it's promoted as a healthy oil. No wonder I was having trouble.

4. I am someone who would benefit from working out later in the day because my CLOCK gene variations imply that I am a night owl. This made perfect sense because I am definitely not a morning person.

5. I am someone who responds well to "high volume training," meaning high sets and reps of weight training. I always thought that lots of cardio would be the key to losing weight. It turns out that it was going to take a lot of strength training. Dan said that the more muscle I built, the more fat I would burn.

6. I am someone who does not switch from burning carbohydrates to burning fat easily. This would mean that I would need to be eating the right balance of macronutrients: Carbs, protein and fat.

7. Dan also said that I have a gene variation that indicates I metabolize caffeine slowly. This means that I would benefit by having a cup of green tea about 30 minutes prior to a workout for optimal energy.

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I Tried A Diet And Fitness Plan Based On My DNA And Couldn't Believe The Results - BuzzFeed News

Technology is finally catching up to what I have instinctively known - dieting doesnt work. Ive always been one of those naturally thin people who never diets, eats what I want and has a lot of yo-yo dieters scratching their heads in disbelief and irritation. Why? Because since my teenage years and into my forties, I have always known that diets dont work and deprivation is definitely not for me.

What I do know is that a balanced life filled with lots of nourishing foods and an active lifestyle does work; it works forever, not just for a few weeks or months. Ive been an amused spectator as more diet fads than I can count have come, and then gone the way of the Macarena (circa 1996 in case you missed it). Sugar Busters, The Zone, Atkins, The Cabbage Soup Diet, the All Fruit Diet, the No Fat Diet the list is endless.

Finally, there are apps that agree with me. They have been hailed Next Gen weight loss apps, because they thumb their nose at traditional dieting. They tout the philosophy that health and fitness are not about food, but are actually about wait for it mood, and that a little education and self-awareness goes a long way.

Why do we eat? When do we eat? How do we eat? Here are some great apps that can help you to answer these questions for yourself and get you on the right track towards lasting lifestyle changes.

We eat when were hungry; thats a no brainer. But we also eat when we are stressed, scared, depressed, anxious, celebrating, craving a particular taste we eat for a lot of reasons. I recently read an article about a new app called goEvo (as in go Evolve) that is about to hit the app store this fall. goEvo app claims to track your moods and how each mood correlates with your eating habits. For example: Do you always reach for that bag of potato chips when you get bad news? Do you tend to drink too many glasses of wine when you are feeling celebratory? Does a burger and fries hit the spot during that time of the month (ladies)? Do you have to have your spicy wings and beer when youre watching a Football game with the guys? We all have emotional cues connected to food. Sometimes they serve us and sometimes they dont.

According to goEvo, the app enables you to actually connect with experts in different areas of health and wellness, in real time, in order to identify your craving triggers and redirect your emotions and the ensuing behaviors you might live to regret. The concept is based on an artificial intelligence model. You can have a text conversation in real time with a psychologist that answers you back with appropriate replies and offers viable solutions stored in the app that are based on research. goEvo aims to teach users how to identify their moods and their corresponding food cravings, finding healthier solutions and redirecting behavior in the moment. It also introduces users to fun play-like fitness routines, balanced meal ideas, delicious recipes and other helpful tips.

Theyre even putting their money where their mouth is, offering a free NutriBullet blender and helpful healthy living books as a prize package to one lucky potential user of this upcoming iOS app. To be entered to win, sign up for their mailing list at goevoapp.com.

A friend recently introduced me to the Fooducate Nutrition Scanner app, which is available on both iOS and Android. And Fooducate is exactly what is sounds like. Using their website or mobile app will educate you about the nutritional value, caloric count and composition of just about any food you can think of. Unlike traditional calorie counting, Fooducate shows you the calories versus nutritional value so you can determine the quality of the foods you put into your body throughout the day.

Want to know how much calcium, iron, protein and vitamins are in your favorite foods? Look it up on this app and get the real deal breakdown. Then calculate how to meet your nutritional needs throughout the day. Essentially, the concept is spend less calories and buy more nutrition. Learn how to get more bang for your buck, so-to-speak. The app also tallies how each food rates and gives it a grade, as in A, B, C. Example: I just looked up watermelon, one of my favorite snacks. Bonus for me; it scores an A on the Fooducate scale with a naturally high vitamin C quotient, minimal processing, 240 IUs of vitamin A and 60 mg of iron. Hersheys Milk Chocolate Bar, another personal favorite, didnt score so well at C-. With 8mg of saturated fat, 10 mg of cholesterol and the only real nutritional value being that of 80 mg of calcium and 3 mg of protein, at 210 calories thats a lot to spend with little nutritional pay off making it a once-in a-while treat.

While some of these findings might seem obvious, its important to get the details on what we eat so we can make more educated and empowered choices. Looking to eat healthier but running out of ideas? This app is community-centered with users sharing some of their favorite healthy recipes, so youll never again be at a loss for what to prepare. The best part is, they advocate for real food and real meals; no gimmicks or fads need apply.

Billing themselves as an app whose mission is to create products that help people live healthier lives, Noom completely omits the terms diet or weight loss from its mission statement. Noom offers courses that help you reboot your lifestyle and how you approach health and fitness, along with helping you understand and conquer unproductive habits that have held you back. They denounce yo-yo dieting and deprivation. Noom focuses on building a better version of you through coaching that addresses: cravings, habits, motivation (or lack thereof) and other self-sabotaging behaviors and beliefs that are keeping you from your long term health goals.

Were all different after all, with unique habits, triggers, inclinations and goals, so it stands to reason that Noom assesses who you are and puts together a personalized course just for you. You will get matched with a personal goal specialist and professional health coach. After analyzing your health pitfalls and your health and weight loss goals and thumbing through its database of resources, your personal plan is put together. Fun fact after taking their assessment quiz: I found out that my BMI is 23.0 but that it can improve with a goal of 21.6. Begin with a free 14 day trial to see how the program works for you and then go from there.

Ever heard the buzz phrase the world is your gym.? Me neither until I stumbled upon Human.co. This free app, available on both iOS and Android ups your creativity quotient when it comes to finding opportunities to get active. Can you commit to 30 minutes of movement a day? Then the Human app might be for you. This popular app with more than 1 million downloads doesnt apply any pressure or encourage unrealistic high impact workouts. Download Human onto your smartphone and the app will track your physical activity level as you go about your regular daily routine, making suggestions for opportunities along the way to move and sweat.

Looking for a friendly reminder to get moving for at least 30 minutes a day? Human apps got your back. Curious about how people get in their 30 minutes of activity around the globe? Check out Humans City Stats page to see whos biking, whos hiking, running or taking a walk, and be inspired while youre at it. Example: Parisians are leading the pack today with an average of 20 minutes more physical activity than in most other cities. Oakland, California and Raleigh, North Carolina Human users were in the lead yesterday with the most physical activity tracked with the Human app. How do you stack up? Download Human and find out.

If dieting and daily gym routines are your thing, more power to you. But if you are like most people aka an over scheduled multi-tasker who tends to eat the wrong things when hurried or stressed, and just wants to put your feet up at the end of a hectic day and binge watch your favorite Netflix shows, then fear not. Next Gen health and fitness apps are here to help.

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Non-Diet Your Way to Health with These Apps - HuffPost