Moles arent easy to love

Moles arent easy to love. They exist largely out of our view, tunneling underground, pushing up excavated soil into volcanic-shaped mounds in our lawn and gardens. They dont eat plants. Mole have beautiful fur that allows them to go backwards or forwards in their tunnels. But their tunneling damages plants in several ways. Tunnels create zones of excessive aeration where roots dry from poor soil contact. Some woody plants with shallow root systems like blueberries and rhododendrons are especially damaged by tunneling. Many other woody plants with deeper root systems are not affected at all. Some might even be helped in our denser clay soils with the improved drainage. Lawns tunneled by moles will show dried out areas as well as the mounds.

But vegetables and moles do not play well together. Tunneling under germinating seeds or transplants can cause rapid wilting which, if not caught in time, can quickly kill plants. Ironically, as we target our watering more precisely with drip or soaker hoses, we create a great environment for earthworms. And moles live for earthworms. They tunnel up one row and down another, eating happily, unaware of the damage they are causing. Earthworms constitute more than 75% of their diet. Centipedes, slugs, ants, spiders, various pupa and larva, and other juicy insects fill out their menu.

Moles arent congenial. Since food resources can be scarce, their attitude is necessary.

They have waxy secretions that define their territories and other moles who miss the notice are attacked. Breeding is a brief togetherness experiment but raising mole babies (one litter of 2 or 3 per year) is done by the female alone. At about 38 days, she kicks her babies out of her runway system to find their own home. Most moles lose their life to predation in this very dangerous above ground adventure. Once underground, they are quite protected (except from rubber boas, which we have but are in short supply, and some dogs and cats).

The other issue with moles is that field mice (also known as voles) will readily use mole runways for protection and ease of movement. Unfortunately, voles love to eat plants. They have a wide culinary range including the roots of some weeds (good) and roots of some crops like carrots, beets, potato tubers, etc. (bad). Voles also gnaw stems and roots of woody plants (apple and other fruit trees as well as a number of ornamental trees) which can kill or weaken them. Reducing mole numbers will eventually reduce vole numbers as well.

Mole management will be the main subject of the next column. Just so you know, it isnt easy. If you have any tricks, email them to me at chip.bubl@oregonstate.edu or call me at 503 397-3462.

Weed management and identification class at the Oregon State University Extension office in St. Helens

There will be a Weed Management and ID class held at the Oregon State University Extension office in St. Helens on Monday, June 19th from 6:30 pm until 8:00 pm. The class will focus on garden and landscape weeds and some of the techniques, tools, and herbicides that can help you manage them. Participants are encouraged to bring some weeds for identification. There will be ample time for questions. The class is free and open to the public. For more information, call the Extension office at 503 397-3462.

OSU 4-H Adventure Evenings

From our 4-H Agent, Woody Davis: This summer we are starting something NEW, 4-H Adventure Evenings. They will be held on Friday evenings in a local park and will have some type of theme. Each evening will have an Open Grill, you bring the meat/main course for your family and a second dish to share with others. The first one will be June 16th at McCormick Park in St Helens. Theme: Friday Nite Flights (Disc Golf). You are welcome to bring your own Disc or I will have some that you can borrow. The grill and food will be ready at 6pmsh and Disc Golf will begin about 7:15pm, we will be done by 8:30pm. Please bring your own dinner service and condiments for your food. The purpose is to have FUN with your family and to bring a friend to enjoy the 4-H Program. So, mark your calendar, invite a friend and plan to attend. Call 503 397-3462 for more information.

2017 OSU Extension Canning Classes

Come learn how to safely preserve foods from your garden this season! Participants will practice making and canning recipes in the kitchen, and will process a jar to take home. Space is limited, so call soon to reserve your spot! Pre-registration is required.

Where: Columbia Soil and Water Conservation District

35285 Millard Road, St. Helens, OR 97051

When (all classes 9 a.m.-12 p.m.)

Friday July 7th ~ Canning Fruits and Pie Fillings

Friday July 21st ~ Pickling Vegetables and Fruits

Friday August 4th ~ Pressure Canning Vegetables and Meats

Friday August 18th ~ Canning Tomatoes and Salsa

Cost: $25 per class or $80 if you register for all 4 classes

Scholarships are also available

Read the original here:
Garden Plots - St. Helens Chronicle

Summer salads: Green French lentil salad with carrots and walnuts

Green French lentil salad (Photos by: Jean-Mark Sens)

Green French lentil salad (Photos by: Jean-Mark Sens)

Green French Lentil Salad with carrots and walnut and Sherry vinegar dressing

For at least 6 large servings

French lentils are not especially farinaceous and should be cooked just till tender. If overcooked, they lose their shape and become mush. I always make a large quantity of this lentil salad--first served warm and then later refrigerated and brought to room temperature. It makes almost two different salads for the same time to prep. Lentils can be kept safely under refrigeration for five days.

Once a rarity, French green lentils are getting easier to find and come under the name of French (green) lentils or Du Puy, which refer to the French region Puy de Dome where the authentic French lentils are supposed to have originated. I also give a quick version of this recipe at the end that sacrifices some of the flavors for a shorter process that is quite remarkable, especially if you intend to serve this salad warm as an accompaniment to a main course or mixed with fresh grape tomatoes, which makes a very healthy fare. Lentils along with beans are rich in dietary fiber and have been promoted as an important part of a balanced diet (half a cup of cooked lentils alone provides most of your daily amount of folacin and lentils are rich in iron and magnesium).

Ingredients:

French lentils: 1 cups

Vegetable broth: 4 cups

Carrots: 1 fresh bunch (5-6 count medium size), cut x x

Garlic: 3 cloves (to taste)

Red onion: 1 minced brunoise

Parsley: chopped (can use some fronds from fresh carrots too)

Bay leaves: 3

Thyme: de-stemmed, 1 tablespoon (reserve for end of cooking)

Cloves: 3

Medium shallot: 1 sliced fine

Honey: up to 1 tablespoon

Coarse ground black pepper: to taste

Salt: if needed, and only after lentils are cooked

3 Tablespoons Walnut or Hazelnut oilolive oil as substitute

2 to 3 Tablespoons Sherry Vinegar/ Champagne vinegar

Directions:

Saut red onion till soft and translucent in pan large enough to hold lentils and broth.

Add garlic. A bit after adding the garlic, add the broth, the spices, the dried herbs, and then lentils. Let this all cook slowly till tender (45 minutes/ 1 hour). When ready add fresh thyme.

In the meantime, wash the carrots. Slice them on the bias inch, spread in a pan and merely cover with some veggie stock or water. When halfway cooked, drizzle some honey over carrots and continue to cook until they aretender but still firm. Put carrots aside.

Drain lentils and pour liquid from cooking into hot pan used to cook carrots.

Reduce heat until paste forms.

Deglaze with Sherry vinegar and set aside

In pan, mix together carrots, lentils, and thinly sliced shallots.

Whisk oil with paste and pour over lentil mixture. Let cool and adjust taste.

Eat cold or slightly warm.

You may serve lentils salads in a bowl with some fresh thyme on top, or cupped into green leaves for presentation.

Quick version:

Lightly saut garlic, add onions and cook untiltranslucent.

Add sliced carrots on the bias,

Add lentils, broth, dried herbs, and spices

Cook for 45 minutes or until tender.

Add shallots and vinegarcook a little bit further untilshallots are full cooked. Add liquid if needed. Add fresh thyme.

Adjust taste, olive oil, pepper

Serve slightly warm or cold.

Jean-Mark Sens grew up in France and Belgium and has been living in the Southern UnitedStates of America for the past 25 years, except for a short stint in the deep East of Maine, whichbrought him back to New Orleans. He has taught culinary arts at the Chef John Folse CulinaryInstitute, Eastern Maine Community College and more recently for Mississippi University forWomen on the Gulf Coast, and also works with the Goldring Centre for Culinary Medicine inNew Orleans. He has published a collection of poetry, Appetite, with Red Hen Press. The presentrecipes are part of Leafy Greens and Sundry Things, a book on the arts and technique ofcomposing salads in need of a publisher.

View post:
Summer salads: Green French lentil salad with carrots and walnuts - NolaVie

Chris Weidner Wicked Gravity

Alex Honnold and I shared a table at the Trident Cafe on Pearl Street. I ordered a double espresso. He had water.

"Soloing goes with being a total loser," he told me at the time, back in 2007. "I have no social skills. You show up at a crag with no friends and you do your thing."

Free-soloing climbing alone, no ropes, no gear made sense to Alex from the beginning. He was 19 when his father (and sole belayer) died from a heart attack. "All of a sudden I had the opportunity," he said.

"Do you think you'll free-solo El Cap?" I asked (I recorded our conversation for a climbing magazine profile).

"No," he replied. But then a smile betrayed him, and his eyes grew wide. "I mean, I think I'd love to someday because like, how rad would that be?" He sounded giddy. "I mean, that would be so cool! You could probably climb it in four hours."

A decade later, on June 3, he did exactly that. Well ... just about.

It took precisely three hours and 56 minutes for Alex to free-solo Freerider (5.12d, 3,000 feet) on El Capitan an ascent that has been called not only the greatest achievement in rock climbing, but a mental performance that transcends climbing, sports and even our imagination.

That he predicted his time within four minutes 10 years ago astounds me. It also reminds me that Alex has been fantasizing about and, later, obsessively planning, the world's boldest climb for a long time.

Free-soloing is simple, minimal. It's like an extension of Alex's personality. He shuns caffeine and alcohol. He eats a vegetarian diet. He owns relatively few possessions. He donates a full third of his income to humanitarian and environmental causes.

And he's critical of anyone who doesn't share his uncompromising views. For Alex, it's all or nothing. Just like he climbs.

Filmmaker Jimmy Chin embraces Alex Honnold moments after he safely topped out El Capitan. (Sam Crossley / Courtesy photo)

In mid-November 2016 he left the ground on Freerider, intending to free-solo the entire route. A few hundred feet up, on an insecure move, he hesitated. Five seconds passed they must have felt like minutes then he grabbed a bolt. I'm not into this, he thought, before retreating down fixed lines.

The next day he told me his foot had "felt weird" from a recent ankle sprain (when, roped, he had slipped off near where he had bailed.). The camera crews had added unwanted pressure, distracting him. "It needs to be more my thing instead of such a f***ing junk show, you know?"

For as much flak as Alex gets for having a so-called "death wish," he's the most calculated climber I've known. He broods over details of an important ascent to the point of infatuation. He admits to being "somewhere on the autism spectrum."

In a June 5 article for outsideonline.com, Tommy Caldwell wrote, "I don't claim to understand the inner workings of Alex's mind, but I know one thing for certain: Alex climbs to live, not to cheat death."

At 5:32 a.m. on June 3, Alex, again, set off by himself up Freerider wearing pants and a T-shirt with a light hoody tied around his waist. In his pockets he carried a chocolate chip Zbar and his iPhone, which shuffled "gnarly hate rock tracks" from bands like Sum 41 and Godsmack.

By all accounts, Alex locked into his signature headspace: poised, unflappable. He climbed as if his toes and fingertips were magnetically attracted to El Cap's smooth granite.

Two thousand feet up the wall he flowed through Freerider's hardest moves a tenuous section he had rehearsed ad nauseam. He said he felt "slightly tense" but "surprisingly good."

Above this, his pace exploded. He practically ran up vertical cracks and corners, oblivious to the paralyzing exposure, and into the limelight.

"What's next?" people always ask him.

The short answer is: solitude. He has already escaped to the Ruth Glacier in central Alaska to attempt a major first free (not free-solo) ascent. Though, for once, he's more psyched to relax than to climb.

"I hope the weather's bad the whole time," he said, only half-joking. "I'm stoked to read my books and just disappear."

Contact Chris Weidner at cweidner8@gmail.com

Read more here:
Chris Weidner: The outrageous simplicity of Alex Honnold, the world's boldest climber - Boulder Daily Camera

By Mary Elizabeth Dallas

HealthDay Reporter

TUESDAY, June 13, 2017 (HealthDay News) -- Regularly drinking coffee or herbal tea may help prevent chronic liver disease, new research suggests.

Scientists in the Netherlands found these popular beverages might help thwart liver fibrosis, or stiffness and scarring due to chronic inflammation.

"Over the past decades, we gradually deviated towards more unhealthy habits, including a sedentary lifestyle, decreased physical activity, and consumption of a 'happy diet,' " said study lead author Dr. Louise Alferink.

This "happy diet" -- commonly known as the Western diet -- is rich in sugary, processed foods that lack nutrients. This unhealthy way of eating has contributed to the obesity epidemic and a surge in nonalcoholic fatty liver disease, which occurs when excessive amounts of fat accumulate in the liver, said Alferink, a researcher at Erasmus MC University Medical Centre in Rotterdam.

To investigate the possible protective effects of coffee and tea, researchers examined data on more than 2,400 Dutch individuals age 45 or older who did not have liver disease. The investigators examined medical records, including results of abdominal and liver scans. They also analyzed responses to food and beverage questionnaires that asked about tea and coffee consumption.

The study participants were divided into three groups based on their coffee and tea consumption. The researchers also noted what type of tea the people drank, including herbal, green or black.

They found that frequent coffee drinkers had significantly lower risk for liver stiffness and less scarring regardless of their lifestyle and environment. Overall, frequent herbal tea and coffee drinking appeared to have a protective effect on the liver and prevent scarring among those who had not yet developed any obvious signs of liver disease, researchers said.

The study results were published June 6 in the Journal of Hepatology.

"Examining accessible and inexpensive lifestyle strategies that have potential health benefits, such as coffee and tea consumption, is a viable approach to finding ways to halt the rapid increase of liver disease in developed countries," Alferink said in a journal news release.

Already, there is some experimental data suggesting that coffee has health benefits on liver enzyme elevations, viral hepatitis, fatty liver disease, cirrhosis and liver cancer, said the study's principal investigator, Dr. Sarwa Darwish Murad.

"The exact mechanism is unknown but it is thought that coffee exerts antioxidant effects," said Murad, a hepatologist at the medical center. "We were curious to find out whether coffee consumption would have a similar effect on liver stiffness measurements in individuals without chronic liver disease."

However, the study can't prove that coffee and teas actually improve liver health. And the researchers concluded that more research is needed before making general recommendations.

Also, the study had limitations, according to the authors of a journal editorial. For one, most people in the study were older and white. In addition, the beverage components were too varied to reliably estimate any benefits, they said.

WebMD News from HealthDay

SOURCE: Journal of Hepatology, news release, June 6, 2017

Read more from the original source:
Can Coffee, Tea Protect the Liver From Bad Diet? - WebMD

L

OS ANGELES The box is lovely, sleek and white. But its so small.

Ive decided to try the ProLon diet five days of mimicking fasting that is supposed to help me lose weight, trim belly fat, drop my cholesterol and glucose levels into healthier zones, and even slow aging. Ive been researching the science behind fasting check out my full story on that topic here so Im excited to try it myself.

But the box is so small. Not much larger than a shoebox, it contains all the food and drink, other than water, that Ill get for five days. I sift through the futuristic-looking and tiny packets of olives and freeze-dried soups, kale chips, and nut bars. I love food so much. Im a little bit worried.

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The diet consists of an ultra-low-calorie blend of proteins, carbohydrates, fats, and nutrients thats meant to trick the body into thinking it is fasting, but with less discomfort or risk than a true water-only fast. Thats according to its inventor, biochemist Valter Longo, the director of the Longevity Institute at the University of Southern California.

Hes launcheda company, L-Nutra, to market the diet; its sold for $300 per box or $750 for three boxes, if youre inclined to repeat the five-day fast every few months. (L-Nutra provided one box to STAT at nocost.)

He wants to sell you a $300 fasting diet to prolong your life. It might not be as crazy as it sounds

Fasting, Longo says, pushes the body to burn fat, rejuvenates cells, and lowers risk factors for a host of diseases. Ive read the scientific studies and theres ample evidence that fasting can have great benefit for research animals, such as the mice in Longos lab.

The evidence for human benefits, though, is more speculative. Short-term studies have shown that fasting can improve certain data points in human subjects (such as lowering cholesterol levels), but theres no proof yet that such improvements are sustained in the long run or that theyll lead to clinical benefits such as fewer heart attacks or longer lives.

Theres also no proof that Longos particular blend of foods works any better than any other low-calorie diet or intermittent fasting regime.

So Im going into this armed with skepticism but also, a great deal of curiosity. A 40-something mother of two, Im not technically overweight but a good 15 or 20 pounds over my ideal weight. I want to know what effect the dietwill have on my health.

Also, whether Ill have the willpower to stick with it.

Most people can choose any five-day period for the diet, so they can avoid big social events or strenuous athletic activities. But I need to diet on five specific days because Im taking blood tests immediately before and after to gauge how the diet affects my body. (I get the tests done at USC, so Longo can pull the results, but STAT pays for the lab work.) Because of poor planning on my part, the first day of my fast falls on Mothers Day.

I love food so much. And the box containing my diet for the next week is so small. Im a little bit worried.

So the one day of the year I normally get breakfast in bed, I get nothing. Which makes me grumpy. I make myself a cup of spearmint tea. My breakfast will be an L-Bar a 280-calorie nut-based bar. Since were going on a hike, I decide to wait to eat the bar in case I get hungry while were out. Its not a great start.

I open the bar mid-morning, while hiking. It is delicious. A blend of macadamia nut butter, almond meal, and coconut, it tastes like a dessert. I eat half, slowly, and save the rest for later.

I am getting grumpier. I am also starting to get a bad headache. I think its because I havent had any caffeine, but USC research nutritionist Mahshid Shelehchi, who is supervising my fast, tells me that its normal to get a headache while fasting. Even non-coffee drinkers get them.

Lunch is tomato soup that I microwave, olives, and kale-and-seed crackers with a kick of pepper. It all tastes pretty great. My afternoon snack is another nut bar I could get used to these, I think and spearmint lemon tea. Dinner is another freeze-dried soup, minestrone. I deeply resent the 120-calorie soup as I cook it. This is not the Mothers Day dinner of my dreams. At least I get dessert a Choco Crisp Bar thats delicious. All four bites of it.

With my headache roaring, I decide to turn in earlier than usual.

I am getting grumpier. I am also starting to get a bad headache.

The first days diet contained 1,150 calories. It was hard, but not impossible. Tomorrow I have to drop to 800 calories. Im not sure Ill make it.

The 800-calorie days all include a bonus: A glycerol solution you mix with water that serves as an energy drink to help you get through the day. I flavor mine, as advised, with a sachet of hibiscus tea from the box. Its crazy bright pink but because it staves off hunger, I can tell it is going to become my best friend.

I drink my spearmint tea, trying hard not to look at my cappuccino machine, which seems to beckon me from across my kitchen. Being Californian, I also really want my avocado toast. Instead, I unwrap a nut bar.

Then its off to USC, where I have a busy day visiting Longos lab. I end up staying a long time so I dont even get to eat my lunch of mushroom soup and olives until about 3. I feel OK, considering. When I realize I get olives with my afternoon tea also, Im thrilled. It seems like a bounty.

My entire family is obsessed with my fasting diet and not all that helpful.

My son asks: Will you poo? (Constipation is a side effect; I survived.)

Could your diet one day be tailored to your biology?

My husband decides to make his childhood favorite meal for dinner sloppy Joes. While I eat my Quinoa Mix Soup, my family raves about how good their sloppy Joes are. These are so good, they could be served in the finest restaurants of Barcelona, my husband says. I am sad.

I do get a Choco Crisp Bar for dessert. And I dont even miss having wine with dinner. I crawl into bed early, with laptop, and start devouring episodes of Queen of the South. Thank you, Netflix, for giving me something to binge on.

Tuesday is my hungriest day. There is no afternoon snack, no ChocoCrisp Bar. Just one nut bar, tomato soup, kale crackers, minestrone soup, and the energy drink, which I carry everywhere like a security blanket.

I need to finish up an article and I feel a little dopey, so I admit to the scientist Im interviewing that Im on a fasting diet. Shes intrigued and wants to know all about the biochemistry behind it. Everyone, actually, wants to know about this crazy diet Im on.

Wednesday, I have a busy day shadowing several groups of elementary school kids for another story Im writing. Its a lot of walking, for hours, and I have to occasionally sit and rest in the shade. I wonder if this is what it feels like to be old. Shelehchi advised me that I might not want to drive while fasting, for safety, but between work and my kids many activities, thats just impossible. I do skip my exercise classes.

Its a lot of walking, and I occasionally have to stop and rest. I wonder if this is what it feels like to be old.

On Wednesday night, my husband has a work dinner that happens to be at my favorite restaurant. (Im mad and jealous.) So I have to shop and cook for thekids. Im worried about going into a grocery store while fasting, so I steel myself out in the Trader Joes parking lot. I take several gulps of energy drink and walk in the store.

Its actually not that hard. I look at the food the shrink-wrapped meats, the frozen pizzas laden with cheese and it all looks kind of disgusting. I dont want to eat any of it.

I could maybe use an extra nut bar, but Im OK with my soup. And my Choco Crisp Bar.

Cooking dinner for my kids is a breeze. I dont feel hungry anymore. I kind of love having all my meals planned out for me and so easy to prepare. I even feel a little spoiled. Best of all, my headache has disappeared. I thought I would miss normal food and wine with dinner. (No alcohol is allowed on the diet.) But what I miss most, still, is coffee.

Thursday is easy. I have a lot of energy, which Shelehchi says tends to happen after the initial fasting days. She even does her kickboxing classes while shes on the fast. (Initially unconvinced by the diet, she came around after seeing data from the studies she helps Longo run and now uses the diet several times a year.)

I run some errands and end up staring at a man eating Mexican food out of a styrofoam container. I want to grab his food. Maybe its time to return to the world of the eating.

Seeking an alternative to medication, parents tinker with diet to treat ADHD

I cant eat Friday until after my follow-up blood test in the morning, but its not food I care most about. Im plottinghow to get my cappuccino as soon as possible after my blood is drawn.

Youd think I would want to binge on food after doing the diet, but the coffee is enough. Which is good, because Longo advises transitioning your stomach back to normal food with soups, juices, and light meals on the first day after the diet.

After the blood draw, I sit and chat with Shelehchi at a coffee shop near the clinic. Ive lost nearly 4pounds. I feel great. Shelehchi is not surprised. She says my body is now in ketosis, or fat-burning mode, and I should still keep seeing benefits for several days during refeeding.

I kind of love having all my meals planned out for me and so easy to prepare. I even feel a little spoiled.

I tell her one benefit of the diet is that I realize I can eat a lot less food than I do that right now, much smaller portion sizes and light soups for lunch seem a really easy way to keep losing weight. Its a common side effect of the diet, she says, adding: It makes you think about every single thing you put in your mouth. She said many women (like me) who carry extra fat they never lost after pregnancy are able to lose it using this diet.

I knew my cholesterol was on the high side going into the diet Id recently had a physical and hadelevated cholesterol for the first time in my life. My doctor said it was probably due to the high-protein diet I had been trying, and Longo agreed. Its the worst idea, he said. The absolute worst.

So, when Longo calls later with my blood test results, Im delighted to hear that my overall cholesterol and my LDL, or bad, cholesterol dropped during the five days of the diet, though my triglycerides didnt. I also saw big improvement in my levels of IGF-1, or insulin-like growth factor-1, which is linked to higher rates of cancer. (Longo says mine might have been elevated originally because of that high-protein diet.) Its not clear if lowering IGF-1 translates into better health or longevity, but it cant hurt.

Im a cynical journalist and Im known to be skeptical especially about faddish health food claims, heavy marketing, and quick fixes. But this diet seems to have worked for me in the short-term. Nearly one month after ending the diet, Im still eating much smaller portions, many of them plant-based, and limiting my protein intake. Ive lost threeadditional pounds.

And Im still savoring every cup of coffee.

Usha Lee McFarling can be reached at ushalee.mcfarling@statnews.com Follow Usha Lee on Twitter @ushamcfarling

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Kale crackers and hibiscus tea: My five days on a 'fasting diet' - STAT

With her own line of cosmetics, Ashley Tisdale knows skincare and knows that a healthy glow starts with what you eat and drink.

For me, its all about feeling good, the actress, 31, tells PEOPLE of her diet. I have a makeup line, Illuminate by Ashley Tisdale, and yes its easy to put makeup on and go out, but true confidence comes from within.

Drinking plenty of water and sleep are my biggest beauty tips. Treat your body how you treat your skin and you will always feel good!

Tisdale says she just changed up her diet to help her body be at its best.

I recently found out what my food sensitivities are, so I had to cut dairy out and certain other foods that werent good for me, she says. Also, as much as I love carbs I cut them down a lot. I allow myself to have them once a week.

RELATED VIDEO:Ashley Tisdale on Being a Girl Boss: Im Very Honest and I Go Straight to the Point About Things

Check out Tisdales daily food logbelow, and formore on her dietand workouts, pick up a copy of PEOPLE, on stands now.

Hydration

Eight glasses of water

Breakfast

Protein shake made with dairy-free chocolate protein powder, almond milk and blueberries

RELATED LINK: Julianne Houghs Food Diary

Snack

Hard-boiled egg

Kiwi

Lunch

Salad with chicken, carrots, avocado, celery, lemon juice and vinegar

Snack

Four slices of peppered salami

cup of strawberries

Dinner

Steak with zucchini, onion and mushrooms

RELATED LINK: Lori Loughlins Food Diary

Total Calories:

1,317

The Verdict:

Ashley has a super-clean diet and does a great job of eating lots of fruits, vegetables and no junk food, says Chicago-based dietitian Dawn Jackson Blatner. She praises Tisdales snacks in particular, which include produce and a protein: the perfect combination to bridge one meal to the next without getting too hungry. And Blatner suggest testing out a few clean, whole-grain carbs like brown rice, quinoa and sprouted grains that are good for people with food sensitivities because theyre easy to digest. Getting them in early in the day is something to consider to keep energy levels up on busy, active days, she says.

More:
From Steak to Shakes, Ashley Tisdale Packs Her Diet with Plenty of Protein: 'It's All About Feeling Good' - PEOPLE.com

Although Jennie Garth has been calling Los Angeles home for many years now, her Illinois roots still play a role in her lifeand her food.

Garth, who teamed up with vitafusion and the Fruit Tree Planning Foundation to plant fruit trees in the Bronx to help feed the underprivileged, says her childhood has formed the type of diet she now eats.

I have three girls and growing up on a farm in Illinois, I was instilled with great values and the quality of having your own garden and growing your own fruits and vegetables from a young age, Garth tells PEOPLE. I love being able to do that with my own kids and pass that message along to other people.

RELATED:Celebrity Foodies: See What the Stars Are Snacking onToday

Living on a hillside in California,the former 90210 starhas had to get more creative in order to grow food for her family.

We dont have a lot of land, but we have a garden tower, which is a vertical situation and its awesome, she says. We have tomato plants, things like that, and Im always a crazy vitamin lady.

WATCH: How to Chop Vegetables Like a Pro from the Institute of Culinary Education

Garth adds that the majority of the food her family consumes is fruits and vegetables: I just dont buy anything thats in a box or can. We cook every night and eat fresh, healthy and clean.

She says the Fruit Tree Project aims to cultivate and sustain more than 10,000 nutrient-rich fruit trees and remove more than 2 million pounds of carbon dioxide annually.Were not only going to make a big impact for the people who are getting the fruit, but also for the environment the trees are serving.

Read more:
Jennie Garth Reveals How Her Rural Upbringing Influenced Her Family's Diet - PEOPLE.com

So, youve committed to your new diet but you still havent lost any weight. Or youve only lost a few pounds, a lot less than you expected.

Youre frustrated. Annoyed. Thinking about giving up and going back to your old ways.

I get it. Plenty of my clients have felt this way. But, before you revert to your previous dietsomething you already decided needed to changejust read this.

Even if you take away just one of the items on this list, it will be worth it. I promise.

Ask yourself the following:

If youre only half in, you will get half the results.

Carbs are key, especially when youve got weight to lose.

Try reducing your carb intake to 70-100 grams per day to reduce insulin production and fire up your fat metabolism, taking care to avoid all processed food (which contain hidden sugars).

You might also try skipping fruit. Be sure youre not eating starchy natural carbs (like sweet potatoes) more than 3+ nights per week.

Make sure that youre eating enough protein for your weight (I suggest using .7 grams per pound of body weight formula, with a max limit of 200g), eating the right vegetables and snacking on high-fat foods to keep you feeling satisfied.

I made a free eBook for you to get started on your diet today.

Whatever you do, do not scale back from eating three big healthy meals per day.

The goal here is to heal your relationship with food and repair your metabolism. This is NOT the time to reduce portion sizes, count calories, revert back to the low-fat paradigm, and start micro-managing your choices.

Remember, the goal is to master your diet, not lose weight as quickly as possible. This is not just another diet, it is a new way of life, and its a worthwhile investment.

Do not (I repeat, DO NOT) count calories. Instead, focus on changing the types of food on your plate (less sugar, fewer starches, more veggies, more protein, more fat). At a baseline, you should be eating three healthy meals per day, every day. Period.

If youre eating three full meals and two snacks a day, and not losing weight, then its time to cut back to one snack.

I recommend cutting between breakfast and lunch, as the midday snack between lunch and dinner can be a nice pick-me-up.

Low-carb isnt magic. It reins in wild hunger and tames insulin, but calories do still matterespecially once you approach your ideal weight. In fact, those last few pounds often dont respond to the same stuff that worked so well to get you to this point. As Mark Scisson says: Eating nut butter by the spoonful and hunks of cheese without regard for caloric content may have gotten you this far, but youve got to tighten things up your methods arent working.

Youve now trained yourself into an informed and empowered place to do this, rather than eating too little from the beginning and burning yourself out.

And thats the real test, isnt it? There is a metabolic advantage to eating according to our evolutionary principles, but if the weight isnt coming offsomethings upand calories may need to come down.

Are you moving frequently for three to five hours every week? Walking is what were designed to do.

Not only are walks lifesavers during times of cravings, but they are essential to a healthy lifestyle. We are designed to walk. Our bodies crave it.

Walking daily should be the bedrock of your fitness regimenwhether youre a seasoned cross-fitter or just starting out.

Its easy to do and doesnt dip into your glycogen reserves (making it a pure fat burner, not a sugar burner.) If youre on the low end of the spectrum, crank it up toward five weekly hours and beyond. Thats 45min per day. Divided between 2-3 walksthats not asking a lot.

Some people get instant results from dropping carbs, grains, sugar, and vegetable oils, while others have to take a month to get acclimated and only then does the weight begin to slide off.

Either way, this is a lifestyle. Youre in it for the long run.

Approach it with the right mindset and youll reduce the risk of discouragement, as well as lose weight without trying to lose weight: which is what I teach all of my clients.

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Photo credit:Getty Images

Daniel is the CEO of EvolutionEat, where he'll teach you how to master your diet, stop overeating, and take control of your health.

Daniel is exceptionally good at high performance coaching, as it pertains to diet and lifestyle. As a world class motivator, lifestyle designer, and dietary strategist, he specializes in unpacking motivation, disentangling emotions and distractions from intentions, and getting to the bottom of what really influences our choices.

Sign up today to access his free, 3-hour online training program designed to help you master your diet once and for all. Follow him on Facebook and Instagram.

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6 Things Men Need to Do If They've Changed Their Diet and Still Can't Lose Weight - The Good Men Project (blog)

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Eating higher amounts of low-fat dairy could increase the risk of developing Parkinsons disease, according to a recent large-scale study.

Those who consume three servings or more of low-fat dairy a day carried a 34% higher risk of developing the disease compared to those who consumed less than oneserving.No such link exists with full-fat dairy, researchers found.

Whats more, drinking more than a serving of skim or low-fat milk each day coincided with a 39% higher risk compared with drinking less than one serving per week.

As many as onemillion Americans live with Parkinsons, a neurological disorder that affects movement, according tothe Parkinsons Disease Foundation.

The study, co-authored by Katherine C. Hughes at Harvards T.H. Chan School of Public Health in Boston, published last week in the American Academy of Neurologys journal,Neurology. Yet researchers emphasized it showeda link in low-fat dairy to Parkinsons, not a cause.

To put it all in context: The study involved data from more than 128,000 men and women over about 25 years, during which 1,036 of those people developed Parkinson's. Of those who ate three-plus daily servings of low-fat dairy at the start, just 1% developed the disease.

(Participants in the study completed surveys on their health every two years and on their diets every four years.)

Previous researchsuggested a link between Parkinsons and dairy products, asMedical News Todaynoted, but the results of this study the largest on such a link to date, researchers said shouldnt cause a shift in your diet, one expert told the site.

"It's really important to point out that the risk of developing Parkinson's was still very low (around 1 in 100), even in those who consumed lots of dairy, so there is no reason for people to make changes to their diet based on this research," said Claire Bale, head of research at Parkinsons UK.

More research is needed before any verdict on dairy consumption can be made, researchers said, but the results did show evidence of a moderate increased risk, according to Hughes, the co-author.

Follow Josh Hafner on Twitter:@joshhafner

More: That full-fat dairy stuff cheese, yogurt, milk isn't bad for you, study finds

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Low-fat dairy tied to higher risk of Parkinson's disease - USA TODAY