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Gene therapy for follistatin mitigates systemic metabolic inflammation and post-traumatic arthritis in high-fat dietinduced obesity – Science Advances

Posted: May 8, 2020 at 5:47 pm

Abstract

Obesity-associated inflammation and loss of muscle function play critical roles in the development of osteoarthritis (OA); thus, therapies that target muscle tissue may provide novel approaches to restoring metabolic and biomechanical dysfunction associated with obesity. Follistatin (FST), a protein that binds myostatin and activin, may have the potential to enhance muscle formation while inhibiting inflammation. Here, we hypothesized that adeno-associated virus 9 (AAV9) delivery of FST enhances muscle formation and mitigates metabolic inflammation and knee OA caused by a high-fat diet in mice. AAV-mediated FST delivery exhibited decreased obesity-induced inflammatory adipokines and cytokines systemically and in the joint synovial fluid. Regardless of diet, mice receiving FST gene therapy were protected from post-traumatic OA and bone remodeling induced by joint injury. Together, these findings suggest that FST gene therapy may provide a multifactorial therapeutic approach for injury-induced OA and metabolic inflammation in obesity.

Osteoarthritis (OA) is a multifactorial family of diseases, characterized by cartilage degeneration, joint inflammation, and bone remodeling. Despite the broad impact of this condition, there are currently no disease-modifying drugs available for OA. Previous studies demonstrate that obesity and dietary fatty acids (FAs) play a critical role in the development of OA, and metabolic dysfunction secondary to obesity is likely to be a primary risk factor for OA (1), particularly following joint injury (2, 3). Furthermore, both obesity and OA are associated with a rapid loss of muscle integrity and strength (4), which may contribute directly and indirectly to the onset and progression of OA (5). However, the mechanisms linking obesity, muscle, and OA are not fully understood and appear to involve interactions among biomechanical, inflammatory, and metabolic factors (6). Therefore, strategies that focus on protecting muscle and mitigating metabolic inflammation may provide an attractive target for OA therapies in this context.

A few potential interventions, such as weight loss and exercise, have been proposed to reverse the metabolic dysfunction associated with obesity by improving the quantity or quality of skeletal muscle (7). Skeletal muscle mass is modulated by myostatin, a member of the transforming growth factor (TGF-) superfamily and a potent negative regulator of muscle growth (8), and myostatin is up-regulated in obesity and down-regulated by exercise (9). While exercise and weight loss are the first line of therapy for obesity and OA, several studies have shown difficulty in achieving long-term maintenance of weight loss or strength gain, particularly in frail or aging populations (10). Thus, targeted pharmacologic or genetic inhibition of muscle-regulatory molecules such as myostatin provides a promising approach to improving muscle metabolic health by increasing glucose tolerance and enhancing muscle mass in rodents and humans (8).

Follistatin (FST), a myostatin- and activin-binding protein, has been used as a therapy for several degenerative muscle diseases (11, 12), and loss of FST is associated with reduced muscle mass and prenatal death (13). In the context of OA, we hypothesize that FST delivery using a gene therapy approach has multifactorial therapeutic potential through its influence on muscle growth via inhibition of myostatin activity (14) as well as other members of the TGF- family. Moreover, FST has been reported to reduce the infiltration of inflammatory cells in the synovial membrane (15) and affect bone development (16), and pretreatment with FST has been shown to reduce the severity of carrageenan-induced arthritis (15). However, the potential for FST as an OA therapy has not been investigated, especially in exacerbating pathological conditions such as obesity. We hypothesized that overexpression of FST using a gene therapy approach will increase muscle mass and mitigate obesity-associated metabolic inflammation, as well as the progression of OA, in high-fat diet (HFD)induced obese mice. Mice fed an HFD were treated with a single dose of adeno-associated virus 9 (AAV9) to deliver FST or a green fluorescent protein (GFP) control, and the effects on systemic metabolic inflammation and post-traumatic OA were studied (fig. S1).

Dual-energy x-ray absorptiometry (DXA) imaging of mice at 26 weeks of age (Fig. 1A) showed significant effects of FST treatment on body composition. Control-diet, FST-treated mice (i.e., Control-FST mice) exhibited significantly lower body fat percentages, but were significantly heavier than mice treated with a GFP control vector (Control-GFP mice) (Fig. 1B), indicating that increased muscle mass rather than fat was developed with FST. With an HFD, control mice (HFD-GFP mice) showed significant increases in weight and body fat percentage that were ameliorated by FST overexpression (HFD-FST mice).

(A) DXA images of mice at 26 weeks of age. (B) DXA measurements of body fat percentage and bone mineral density (BMD; 26 weeks) and body weight measurements over time. (C) Serum levels for adipokines (insulin, leptin, resistin, and C-peptide) at 28 weeks. (D) Metabolite levels for glucose, triglycerides, cholesterol, and FFAs at 28 weeks. (E) Serum levels for cytokines (IL-1, IL-1, MCP-1, and VEGF) at 28 weeks. (F) Fluorescence microscopy images of visceral adipose tissue with CD11b:Alexa Fluor 488 (green), CD11c:phycoerythrin (PE) (red), and 4,6-diamidino-2-phenylindole (DAPI; blue). Scale bars, 100 m. Data are presented as mean SEM; n = 8 to 10; two-way analysis of variance (ANOVA), P < 0.05. Groups not sharing the same letter are significantly different with Tukey post hoc analysis. For IL-1 and VEGF, P < 0.05 for diet effect and AAV effect. For MCP-1, P < 0.05 for diet effect.

In the HFD group, overexpression of FST significantly decreased serum levels of several adipokines including insulin, leptin, resistin, and C-peptide as compared to GFP-treated mice (Fig. 1C). HFD-FST mice also had significantly lower serum levels of glucose, triglycerides, cholesterol, and free FAs (FFAs) (Fig. 1D), as well as the inflammatory cytokine interleukin-1 (IL-1) (Fig. 1E) when compared to HFD-GFP mice. For both dietary groups, AAV-FST delivery significantly increased circulating levels of vascular endothelial growth factor (VEGF) while significantly decreasing IL-1 levels. Furthermore, obesity-induced inflammation in adipose tissue was verified by the presence of CD11b+CD11c+ M1 pro-inflammatory macrophages or dendritic cells (Fig. 1F).

To determine whether FST gene therapy can mitigate injury-induced OA, mice underwent surgery for destabilization of the medial meniscus (DMM) and were sacrificed 12 weeks after surgery. Cartilage degeneration was significantly reduced in DMM joints of the mice receiving FST gene therapy in both dietary groups (Fig. 2, A and C) when compared to GFP controls. FST overexpression also significantly decreased joint synovitis (Fig. 2, B and D) when compared to GFP controls. To evaluate the local influence of pro-inflammatory cytokines to joint degeneration and inflammation, synovial fluid (SF) was harvested from surgical and ipsilateral nonsurgical limbs and analyzed using a multiplexed array. The DMM joints from mice with FST overexpression exhibited a trend toward lower levels of pro-inflammatory cytokines, including IL-1, IL-1, and IL-6, and a higher level of interferon- (IFN-)induced protein (IP-10) in the SF of DMM joints as compared to contralateral controls (Fig. 2E).

(A) Histologic analysis of OA severity via Safranin O (glycosaminoglycans) and fast green (bone and tendon) staining of DMM-operated joints. (B) Histology [hematoxylin and eosin (H&E) staining] of the medial femoral condyle of DMM-operated joints. Thickened synovium (S) from HFD mice with a high density of infiltrated cells was observed (arrows). (C) Modified Mankin scores compared within the diet. (D) Synovitis scores compared within the diet. (E) Levels of proinflammatory cytokines in the SF compared within the diet. (F) Hot plate latency time and sensitivity to cold plate exposure, as measured using the number of jumps in 30 s, both for non-operated algometry measurements of pain sensitivity compared within the diet. Data are presented as mean SEM; n = 5 to 10 mice per group; two-way ANOVA, P < 0.05. Groups not sharing the same letter are significantly different with Tukey post hoc analysis.

To investigate the effect of FST on pain sensitivity in OA, animals were subjected to a variety of pain measurements including hot plate, cold plate, and algometry. Obesity increased heat withdrawal latency, which was rescued by FST overexpression (Fig. 2F). Cold sensitivity trended lower with obesity, and because no significant differences in heat withdrawal latency were found with surgery (fig. S2), no cold sensitivity was measured after surgery. We found that FST treatment protected HFD animals from mechanical algesia at the knee receiving DMM surgery, while Control-diet DMM groups demonstrated increased pain sensitivity following joint injury.

A bilinear regression model was used to elucidate the relationship among OA severity, biomechanical factors, and metabolic factors (table S1). Factors significantly correlated with OA were then selected for multivariate regression (Table 1). Both multivariate regression models revealed serum tumor necrosis factor- (TNF-) levels as a major predictor of OA severity.

, standardized coefficient. ***P < 0.001.

We analyzed the effects of FST treatment on muscle structure and mass, and performance measures were conducted on mice in both dietary groups. Both Control-FST and HFD-FST limbs exhibited visibly larger muscles compared to both AAV-GFP groups (Fig. 3A). In addition, the muscle masses of tibialis anterior (TA), gastrocnemius, and quadriceps increased significantly with FST treatment (Fig. 3B). Western blot analysis confirmed an increase in FST expression in the muscle at the protein level in FST-treated groups compared to GFP-treated animals in Control and HFD groups (Fig. 3C). Immunofluorescence labeling showed increased expression of FST in muscle (Fig. 3D) and adipose tissue (Fig. 3E) of the AAV-FST mice, with little or no expression of FST in control groups.

(A) Photographic images and (B) measured mass of tibialis anterior (TA), gastrocnemius (GAS), and quadriceps (QUAD) muscles; n = 8, diet and AAV effects both P < 0.05. (C) Western blot showing positive bands of FST protein only in FST-treated muscles, with -actin as a loading control. Immunolabeling of (D) GAS muscle and (E) adipose tissue showing increased expression of FST, particularly in skeletal muscle. (F) H&E-stained sections of GAS muscles were measured for (G) mean myofiber diameter; n = 100 from four mice per group, diet, and AAV effects; both P < 0.05. (H) Oil Red O staining was analyzed for (I) optical density values of FAs; n = 6. (J) Second-harmonic generation imaging of collagen in TA sections was quantified for intensity; n = 6. (K) Western blotting showing the level of phosphorylation markers of protein synthesis in GAS muscle. (L) Functional analysis of grip strength and treadmill time to exhaustion; n = 10. Data are presented as mean SEM; two-way ANOVA, P < 0.05. Groups not sharing the same letter are significantly different with Tukey post hoc analysis. Photo credit: Ruhang Tang, Washington University.

To determine whether the increases in muscle mass reflected muscle hypertrophy, gastrocnemius muscle fiber diameter was measured in H&E-stained sections (Fig. 3F) at 28 weeks of age. Mice with FST overexpression exhibited increased fiber diameter (i.e., increased muscle hypertrophy) relative to the GFP-expressing mice in both diet treatments (Fig. 3G). Oil Red O staining was used to determine the accumulation of neutral lipids in muscle (Fig. 3H). We found that HFD-FST mice were protected from lipid accumulation in muscles compared to HFD-GFP mice (Fig. 3I). Second-harmonic generation imaging confirmed the presence of increased collagen content in the muscles of HFD mice, which was prevented by FST gene therapy (Fig. 3J). We also examined the expression and phosphorylation levels of the key proteins responsible for insulin signaling in muscles. We observed increased phosphorylation of AktS473, S6KT389, and S6RP-S235/2369 and higher expression of peroxisome proliferatoractivated receptor coactivator 1- (Pgc1-) in muscles from FST mice compared to GFP mice, regardless of diet (Fig. 3K). In addition to the improvements in muscle structure with HFD, FST-overexpressing mice also showed improved function, including higher grip strength and increased treadmill running endurance (Fig. 3L), compared to GFP mice.

Because FST has the potential to influence cardiac muscle and skeletal muscle, we performed a detailed evaluation on the effect of FST overexpression on cardiac function. Echocardiography and short-axis images were collected to visualize the left ventricle (LV) movement during diastole and systole (fig. S3A). While the Control-FST mice had comparable LV mass (LVM) and left ventricular posterior wall dimensions (LVPWD) with Control-GFP mice (fig. S3, B and C), the HFD-FST mice have significantly decreased LVM and trend toward decreased LVPWD compared to HFD-GFP. Regardless of the diet treatments, FST overexpression enhanced the rate of heart weight/body weight (fig. S3D). Although Control-FST mice had slightly increased dimensions of the interventricular septum at diastole (IVSd) compared to Control-GFP (fig. S3E), there was significantly lower IVSd in HFD-FST compared to HFD-GFP. In addition, we found no difference in fractional shortening among all groups (fig. S3F). Last, transmitral blood flow was investigated using pulse Doppler. While there was no difference in iso-volumetric relaxation time (IVRT) in Control groups, HFD-FST mice had a moderate decrease in IVRT compared to HFD-GFP (fig. S3G). Overall, FST treatment mitigated the changes in diastolic dysfunction and improved the cardiac relaxation caused by HFD.

DXA demonstrated that FST gene therapy improved bone mineral density (BMD) in HFD compared to other groups (Fig. 1B). To determine the effects of injury, diet intervention, and overexpression of FST on bone morphology, knee joints were evaluated by microcomputed tomography (microCT) (Fig. 4A). The presence of heterotopic ossification was observed throughout the GFP knee joints, whereas FST groups demonstrated a reduction or an absence of heterotopic ossification. FST overexpression significantly increased the ratio of bone volume to total volume (BV/TV), BMD, and trabecular number (Tb.N) of the tibial plateau in animals, regardless of diet treatment (Fig. 4B). Joint injury generally decreased bone parameters in the tibial plateau, particularly in Control-diet mice. In the femoral condyle, BV/TV and Tb.N were significantly increased in mice with FST overexpression in both diet types, while BMD was significantly higher in HFD-FST compared to HFD-GFP mice (Fig. 4B). Furthermore, AAV-FST delivery significantly increased trabecular thickness (Tb.Th) and decreased trabecular space (Tb.Sp) in the femoral condyle of HFD-FST compared to HFD-GFP animals (fig. S4).

(A) Three-dimensional (3D) reconstruction of microCT images of non-operated and DMM-operated knees. (B) Tibial plateau (TP) and femoral condyle (FC) regional analyses of trabecular bone fraction bone volume (BV/TV), BMD, and trabecular number (Tb.N). Data are presented as mean SEM; n = 8 to 19 mice per group; two-way ANOVA. (C) 3D microCT reconstruction of metaphysis region of DMM-operated joints. (D) Analysis of metaphysis BV/TV, Tb.N, and BMD. (E) 3D microCT reconstruction of cortical region of DMM-operated joints. (F) Analysis of cortical cross-sectional thickness (Ct.Cs.Th), polar moment of inertia (MMI), and tissue mineral density (TMD). (D and F) Data are presented as mean SEM; n = 8 to 19 mice per group; Mann-Whitney U test, *P < 0.05.

Further microCT analysis was conducted on the trabecular (Fig. 4C) and cortical (Fig. 4E) areas of the metaphyses. FST gene therapy significantly increased BV/TV, Tb.N, and BMD in the metaphyses regardless of the diet (Fig. 4D). Furthermore, FST delivery significantly increased the cortical cross-sectional thickness (Ct.Cs.Th) and polar moment of inertia (MMI) of mice on both diet types, as well as tissue mineral density (TMD) of cortical bones of mice fed control diet (Fig. 4F).

To elucidate the possible mechanisms by which FST mitigates inflammation, we examined the browning/beiging process in subcutaneous adipose tissue (SAT) with immunohistochemistry (Fig. 5A). Here, we found that key proteins expressed mainly in brown adipose tissue (BAT) (PGC-1, PRDM16, thermogenesis marker UCP-1, and beige adipocyte marker CD137) were up-regulated in SAT of the mice with FST overexpression (Fig. 5B). Increasing evidence suggests that an impaired mitochondrial oxidative phosphorylation (OXPHOS) system in white adipocytes is a hallmark of obesity-associated inflammation (17). Therefore, we further examined the mitochondrial respiratory system in SAT. HFD reduced the amount of OXPHOS complex subunits (Fig. 5C). We found that proteins involved in OXPHOS, including subunits of complexes I, II, and III of mitochondria OXPHOS complex, were significantly up-regulated in AAV-FSToverexpressing animals compared to AAV-GFP mice (Fig. 5D).

(A) Immunohistochemistry of UCP-1 expression in SAT. Scale bar, 50 m. (B) Western blotting of SAT for key proteins expressed in BAT, with -actin as a loading control. (C) Western blot analysis of mitochondria lysates from SAT for OXPHOS proteins using antibodies against subunits of complexes I, II, III, and IV and adenosine triphosphate (ATP) synthase. (D) Change of densitometry quantification normalized to the average FST level of each OXPHOS subunit. Data are presented as mean SEM; n = 3. *P < 0.05, t test comparison within each pair.

Our findings demonstrate that a single injection of AAV-mediated FST gene therapy ameliorated systemic metabolic dysfunction and mitigated OA-associated cartilage degeneration, synovial inflammation, and bone remodeling occurring with joint injury and an HFD. Of note, the beneficial effects were observed across multiple tissues of the joint organ system, underscoring the value of this potential treatment strategy. The mechanisms by which obesity and an HFD increase OA severity are complex and multifactorial, involving increased systemic metabolic inflammation, joint instability and loss of muscle strength, and synergistic interactions between local and systemic cytokines (4, 6). In this regard, the therapeutic consequences of FST gene therapy also appear to be multifactorial, involving both direct and indirect effects such as increased muscle mass and metabolic activity to counter caloric intake and metabolic dysfunction resulting from an HFD while also promoting adipose tissue browning. Furthermore, FST may also serve as a direct inhibitor of growth factors in the TGF- family that may be involved in joint degeneration (18).

FST gene therapy showed a myriad of notable beneficial effects on joint degeneration following joint injury while mitigating HFD-induced obesity. These data also indirectly implicate the critical role of muscle integrity in the onset and progression of post-traumatic OA in this model. It is important to note that FST gene therapy mitigated many of the key negative phenotypic changes previously associated with obesity and OA, including cartilage structural changes as well as bone remodeling, synovitis, muscle fibrosis, and increased pain, as compared to GFP controls. To minimize the number of animals used, we did not perform additional controls with no AAV delivery; however, our GFP controls showed similar OA changes as observed in our previous studies, which did not involve any gene delivery (2). Mechanistically, FST restored to control levels a number of OA-associated cytokines and adipokines in the serum and the SF. While the direct effects of FST on chondrocytes remains to be determined, FST has been shown to serve as a regulator of the endochondral ossification process during development (19), which may also play a role in OA (20). Furthermore, previous studies have shown that a 2-week FST treatment of mouse joints is beneficial in reducing infiltration of inflammatory cells into the synovial membrane (15). Our findings suggest that FST delivery in skeletally mature mice, preceding obesity-induced OA changes, substantially reduces the probability of tissue damage.

It is well recognized that FST can inhibit the activity of myostatin and activin, both of which are up-regulated in obesity-related modalities and are involved in muscle atrophy, tissue fibrosis, and inflammation (21). Consistent with previous studies, our results show that FST antagonizes the negative regulation of myostatin in muscle growth, reducing adipose tissue content in animals. Our observation that FST overexpression decreased inflammation at both serum systemic and local joint inflammation may provide mechanistic insights into our findings of mitigated OA severity in HFD-fed mice. Our statistical analysis implicated serum TNF- levels as a major factor in OA severity, consistent with previous studies linking obesity and OA in mice (22). Although the precise molecular mechanisms of FST in modulating inflammation remain unclear, some studies postulate that FST may act like acute-phase protein in lipopolysaccharide-induced inflammation (23).

In addition to these effects of skeletal muscle, we found that FST gene therapy normalized many of the deleterious changes of an HFD on cardiac function without causing hypertrophy. These findings are consistent with previous studies showing that, during the process of aging, mice with myostatin knockout had an enhanced cardiac stress response (24). Furthermore, FST has been shown to regulate activin-induced cardiomyocyte apoptosis (1). In the context of this study, it is also important to note that OA has been shown to be a serious risk factor for progression of cardiovascular disease (25), and severity of OA disability is associated with significant increases in all-cause mortality and cardiovascular events (26).

FST gene therapy also rescued diet- and injury-induced bone remodeling in the femoral condyle, as well as the tibial plateau, metaphysis, and cortical bone of the tibia, suggesting a protective effect of FST on bone homeostasis of mice receiving an HFD. FST is a known inhibitor of bone morphogenetic proteins (BMPs), and thus, the interaction between the two proteins plays an essential role during bone development and remodeling. For example, mice grown with FST overexpression via global knock-in exhibited an impaired bone structure (27). However, in adult diabetic mice, FST was shown to accelerate bone regeneration by inhibiting myostatin-induced osteoclastogenesis (28). Furthermore, it has been reported that FST down-regulates BMP2-driven osteoclast activation (29). Therefore, the protective role of FST on obesity-associated bone remodeling, at least in part, may result from the neutralizing capacity of FST on myostatin in obesity. In addition, improvement in bone quality in FST mice may be explained by their enhanced muscle mass and strength, as muscle mass can dominate the process of skeletal adaptation, and conversely, muscle loss correlates with reduced bone quality (30).

Our results show that FST delivery mitigated pain sensitivity in OA joints, a critical aspect of clinical OA. Obesity and OA are associated with both chronic pain and pain sensitization (31), but it is important to note that structure and pain can be uncoupled in OA (32), necessitating the measurement of both behavioral and structural outcomes. Of note, FST treatment protected only HFD animals from mechanical algesia at the knee post-DMM surgery and also rescued animals from pain sensitization induced by HFD in both the DMM and nonsurgical limb. The mitigation in pain sensitivity observed here with FST treatment may also be partially attributed to the antagonistic effect of FST on activin signaling. In addition to its role in promoting tissue fibrosis, activin A has been shown to regulate nociception in a manner dependent on the route of injection (33, 34). It has been shown that activin can sensitize the transient receptor potential vanilloid 1 (TRPV1) channel, leading to acute thermal hyperalgesia (33). However, it is also possible that activin may induce pain indirectly, for example, by triggering neuroinflammation (35), which could lead to sensitization of nociceptors.

The earliest detectable abnormalities in subjects at risk for developing obesity and type 2 diabetes are muscle loss and accumulation of excess lipids in skeletal muscles (4, 36), accompanied by impairments in nuclear-encoded mitochondrial gene expression and OXPHOS capacity of muscle and adipose tissues (17). PGC-1 activates mitochondrial biogenesis and increases OXPHOS by increasing the expression of the transcription factors necessary for mitochondrial DNA replication (37). We demonstrated that FST delivery can rescue low levels of OXPHOS in HFD mice by increasing expression PGC-1 (Fig. 3H). It has been reported that high-fat feeding results in decreased PGC-1 and mitochondrial gene expression in skeletal muscles, while exercise increases the expression of PGC-1 in both human and rodent muscles (38, 39). Although the precise molecular mechanism by which FST promotes PGC-1 expression has not been established, the infusion of lipids decreases expression of PGC-1 and nuclear-encoded mitochondrial genes in muscles (40). Thus, decreased lipid accumulation in muscle by FST overexpression may provide a plausible explanation for the restored PGC-1 in the FST mice. These findings were further confirmed by the metabolic profile, showing reduced serum levels of triglycerides, glucose, FFAs, and cholesterol (Fig. 1D), and are consistent with previous studies, demonstrating that muscles with high numbers of mitochondria and oxidative capacity (i.e., type 1 muscles with high levels of PGC-1 expression) are protected from damage due to an HFD (4).

In addition, we found increased phosphorylation of protein kinase B (Akt) on Ser473 in the skeletal muscle of FST-treated mice as compared to untreated HFD counterparts (Fig. 3K), consistent with restoration of a normal insulin response. A number of studies have demonstrated that the serine-threonine protein kinase Akt1 is a critical regulator of cellular hypertrophy, organ size, and insulin signaling (41). Muscle hypertrophy is stimulated both in vitro and in vivo by the expression of constitutively active Akt1 (42, 43). Furthermore, it has been demonstrated that constitutively active Akt1 also promotes the production of VEGF (44).

BAT is thought to be involved in thermogenesis rather than energy storage. BAT is characterized by a number of small multilocular adipocytes containing a large number of mitochondria. The process in which white adipose tissue (WAT) becomes BAT, called beiging or browning, is postulated to be protective in obesity-related inflammation, as an increase in BAT content positively correlates with increased triglyceride clearance, normalized glucose level, and reduced inflammation. Our study shows that AAV-mediated FST delivery serves as a very promising approach to induce beiging of WAT in obesity. A recent study demonstrated that transgenic mice overexpressing FST exhibited an increasing amount of BAT and beiging in subcutaneous WAT with increased expression of key BAT-related markers including UCP-1 and PRDM16 (45). In agreement with previous reports, our data show that Ucp1, Prdm16, Pgc1a, and Cd167 are significantly up-regulated in SAT of mice overexpressing FST in both dietary interventions. FST has been recently demonstrated to play a crucial role in modulating obesity-induced WAT expansion by inhibiting TGF-/myostatin signaling and thus promoting overexpression of these key thermogenesis-related genes. Together, these findings suggest that the observed reduction in systemic inflammation in our model may be partially explained by FST-mediated increased process of browning/beiging.

In conclusion, we show that a single injection of AAV-mediated FST, administered after several weeks of HFD feeding, mitigated the severity of OA following joint injury, and improved muscle performance as well as induced beiging of WAT, which together appeared to decrease obesity-associated metabolic inflammation. These findings provide a controlled model for further examining the differential contributions of biomechanical and metabolic factors to the progression of OA with obesity or HFD. As AAV gene therapy shows an excellent safety profile and is currently in clinical trials for a number of conditions, such an approach may allow the development of therapeutic strategies not only for OA but also, more broadly, for obesity and associated metabolic conditions, including diseases of muscle wasting.

All experimental procedures were approved by and conducted in accordance with the Institutional Animal Care and Use Committee guidelines of Washington University in Saint Louis. The overall timeline of the study is shown in fig. S1A. Beginning at 5 weeks of age, C57BL/6J mice (The Jackson Laboratory) were fed either Control or 60% HFD (Research Diets, D12492). At 9 week of age, mice received AAV9-mediated FST or GFP gene delivery via tail vein injection. A total of 64 mice with 16 mice per dietary group per AAV group were used. DMM was used to induce knee OA in the left hind limbs of the mice at the age of 16 weeks. The non-operated right knees were used as contralateral controls. Several behavioral activities were measured during the course of the study. Mice were sacrificed at 28 weeks of age to evaluate OA severity, joint inflammation, and joint bone remodeling.

Mice were weighed biweekly. The body fat content and BMD of the mice were measured using a DXA (Lunar PIXImus) at 14 and 26 weeks of age, respectively.

Complementary DNA synthesis for mouse FST was performed by reverse transcriptase in a reverse transcription quantitative polymerase chain reaction (RT-qPCR) ( Invitrogen) mixed with mRNAs isolated from the ovary tissues of C57BL/6J mouse. The PCR product was cloned into the AAV9-vector plasmid (pTR-UF-12.1) under the transcriptional control of the chicken -actin (CAG) promoter including cytomegalovirus (CMV) enhancers and a large synthetic intron (fig. S1B). Recombinant viral vector stocks were produced at Hope Center Viral Vectors Core (Washington University, St. Louis) according to the plasmid cotransfection method and suspension culture. Viral particles were purified and concentrated. The purity of AAV-FST and AAV-GFP was evaluated by SDSpolyacrylamide gel electrophoresis (PAGE) and stained by Coomassie blue. The results showed that the AAV protein components in 5 1011 vector genomes (vg) are only stained in three major protein bands: VR1, 82 kDa; VR2, 72 kDa; and VR3, 62 kDa. Vector titers were determined by the DNA dot-blot and PCR methods and were in the range of 5 1012 to 1.5 1013 vector copies/ml. AAV was delivered at a final dose of 5 1011 vg per mouse by intravenous tail injection under red light illumination at 9 weeks of age. This dose was determined on the basis of our previous studies showing that AAV9-FST gene delivery by this route resulted in a doubling of muscle mass at a dose of 2.5 1011 vg in 4-week-old mice or at 5 1011 vg in 8-week-old mice (46).

At 16 weeks of age, mice underwent surgery for the DMM to induce knee OA in the left hindlimb as previously described (2). Briefly, anesthetized mice were placed on a custom-designed device, which positioned their hindlimbs in 90 flexion. The medial side of the joint capsule was opened, and the medial meniscotibial ligament was transected. The joint capsule and subcutaneous layer of the skin were closed with resorbable sutures.

Mice were sacrificed at 28 weeks of age, and changes in joint structure and morphology were assessed using histology. Both hindlimbs were harvested and fixed in 10% neutral-buffered formalin (NBF). Limbs were then decalcified in Cal-Ex solution (Fisher Scientific, Pittsburgh, PA, USA), dehydrated, and embedded in paraffin. The joint was sectioned in the coronal plane at a thickness of 8 m. Joint sections were stained with hematoxylin, fast green, and Safranin O to determine OA severity. Three blinded graders then assessed sections for degenerative changes of the joint using a modified Mankin scoring system (2). Briefly, this scoring system measures several aspects of OA progression (cartilage structure, cell distribution, integrity of tidemark, and subchondral bone) in four joint compartments (medial tibial plateau, medial femoral condyle, lateral tibial plateau, and lateral femoral condyle), which are summed to provide a semiquantitative measure of the severity of joint damage. To assess the extent of synovitis, sections were stained with H&E to analyze infiltrated cells and synovial structure. Three independent blinded graders scored joint sections for synovitis by evaluating synovial cell hyperplasia, thickness of synovial membrane, and inflammation in subsynovial regions in four joint compartments, which were summed to provide a semiquantitative measure of the severity of joint synovitis (2). Scores for the whole joint were averaged among graders.

Serum and SF from the DMM and contralateral control limbs were collected, as described previously (2). For cytokine and adipokine levels in the serum and SF fluid, a multiplexed bead assay (Discovery Luminex 31-Plex, Eve Technologies, Calgary, AB, Canada) was used to determine the concentration of Eotaxin, granulocyte colony-stimulating factor (G-CSF), granulocyte-macrophage CSF (GM-CSF), IFN-, IL-1, IL-1, IL-2, IL-3, IL-4, IL-5, IL-6, IL-7, IL-9, IL-10, IL-12 (p40), IL-12 (p70), IL-13, IL-15, IL-17A, IP-10, keratinocyte chemoattractant (KC), leukemia inhibitory factor (LIF), liposaccharide-induced (LIX), monocyte chemoattractant protein-1 (MCP-1), M-CSF, monokine induced by gamma interferon (MIG), macrophage inflammatory protein1 (MIP-1), MIP-1, MIP-2, RANTES, TNF-, and VEGF. A different kit (Mouse Metabolic Array) was used to measure levels for amylin, C-peptide, insulinotropic polypeptide (GIP), glucagon-like peptide-1 (GLP-1), ghrelin, glucagon, insulin, leptin, protein phosphatase (PP), peptide yy (PYY), and resistin. Missing values were imputed using the lowest detectable value for each analyte.

Muscles were cryopreserved by incubation with 2-methylbutane in a steel beaker using liquid nitrogen for 30 s, cryoembedded, and cryosectioned at 8 m thickness. Tissue sections were stained following standard H&E protocol. Photomicrographs of skeletal muscle fiber were imaged under brightfield (VS120, Olympus). Muscle slides fixed in 3.7% formaldehyde were stained with 0.3% Oil Red O (in 36% triethyl phosphate) for 30 min. Images were taken in brightfield (VS120, Olympus). The relative concentration of lipid was determined by extracting the Oil Red O with isopropanol in equally sized muscle sections and quantifying the OD500 (optical density at 500 nm) in a 96-well plate.

To determine spatial expression of FST in different tissues, cryosections of gastrocnemius muscles and adipose tissue were immunolabeled for FST. Tissue sections were fixed in 1.5% paraformaldehyde solution, and primary anti-FST antibody (R&D Systems, AF-669, 1:50) was incubated overnight at 4C after blocking with 2.5% horse serum (Vector Laboratories), followed by labeling with a secondary antibody (Alexa Fluor 488, Invitrogen, A11055) and with 4,6-diamidino-2-phenylindole (DAPI) for cell nuclei. Sections were imaged using fluorescence microscopy.

Second-harmonic generation images of TA were obtained from unstained slices using backscatter signal from an LSM 880 confocal microscope (Zeiss) with Ti:sapphire laser tuned to 820 nm (Coherent). The resulting image intensity was analyzed using ImageJ software.

To measure bone structural and morphological changes, intact hindlimbs were scanned by microCT (SkyScan 1176, Bruker) with an 18-m isotropic voxel resolution (455 A, 700-ms integration time, and four-frame averaging). A 0.5-mm aluminum filter was used to reduce the effects of beam hardening. Images were reconstructed using NRecon software (with 10% beam hardening and 20 ring artifact corrections). Subchondral/trabecular and cortical bone regions were segmented using CTAn automatic thresholding software. Tibial epiphysis was selected using the subchondral plate and growth plate as references. Tibial metaphysis was defined as the 1-mm region directly below the growth plate. The cortical bone analysis was performed in the mid-shaft (4 mm below the growth plate with a height of 1 mm). Hydroxyapatite calibration phantoms were used to calibrate bone density values (mg/cm3).

Fresh visceral adipose tissues were collected, frozen in optimal cutting temperature compound (OCT), and cryosectioned at 5-m thickness. Tissue slides were then acetone-fixed followed by incubation with Fc receptor blocking in 2.5% goat serum (Vector Laboratories) and incubation with primary antibodies cocktail containing anti-CD11b:Alexa Fluor 488 and CD11c:phycoerythrin (PE) (BioLegend). Nuclei were stained with DAPI. Samples were imaged using fluorescence microscopy (VS120, Olympus).

Adipose tissues were fixed in 10% NBF, paraffin-embedded, and cut into 5-m sections. Sections were deparaffinized, rehydrated, and stained with H&E. Immunohistochemistry was performed by incubating sections (n = 5 per each group) with the primary antibody (antimUCP-1, U6382, Sigma), followed by a secondary antibody conjugated with horseradish peroxidase (HRP). Chromogenic substrate 3,3-diaminobenzidine (DAB) was used to develop color. Counterstaining was performed with Harris hematoxylin. Sections were examined under brightfield (VS120, Olympus).

Proteins of the muscle or fat tissue were extracted using lysis buffer containing 1% Triton X-100, 20 mM tris-HCl (pH 7.5), 150 mM NaCl, 1 mm EDTA, 5 mM NaF, 2.5 mM sodium pyrophosphate, 1 mM -glycerophosphate, 1 mM Na3VO4, leupeptin (1 g ml1), 0.1 mM phenylmethylsulfonyl fluoride, and a cocktail of protease inhibitors (Sigma, St. Louis, MO, USA, catalog no. P0044). Protein concentrations were measured with Quick Start Bradford Dye Reagent (Bio-Rad). Twenty micrograms of each sample was separated in SDS-PAGE gels with prestained molecular weight markers (Bio-Rad). Proteins were wet-transferred to polyvinylidene fluoride membranes. After incubating for 1.5 hours with a buffer containing 5% nonfat milk (Bio-Rad #170-6404) at room temperature in 10 mM tris-HCl (pH 7.5), 100 mM NaCl, and 0.1% Tween 20 (TBST), membranes were further incubated overnight at 4C with antiUCP-1 rabbit polyclonal antibody (1:500, Sigma, U6382), anti-PRDM16 rabbit antibody (Abcam, ab106410), anti-CD137 rabbit polyclonal antibody (1:1000, Abcam, ab203391), total OXPHOS rodent western blot (WB) antibodies (Abcam, ab110413), anti-actin (Cell Signaling Technology, 13E5) rabbit monoclonal antibody (Cell Signaling Technology, 4970), followed by HRP-conjugated secondary antibody incubation for 30 min. A chemiluminescent detection substrate (Clarity, Western ECL) was applied, and the membranes were developed (iBrightCL1000).

The effects of HFD and FST gene therapy on thermal hyperalgesia were examined at 15 weeks of age. Mice were acclimatized to all equipment 1 day before the onset of testing, as well as a minimum of 30 min before conducting each test. Thermal pain tests were measured in a room set to 25C. Peripheral thermal sensitivity was determined using a hot/cold analgesia meter (Harvard Apparatus, Holliston, MA, USA). For hot plate testing, the analgesia meter was set to 55C. To prevent tissue damage, a maximum cutoff time of 20 s was established a priori, at which time an animal would be removed from the plate in the absence of pain response, defined as paw withdrawal or licking. Animals were tested in the same order three times, allowing each animal to have a minimum of 30 min between tests. The analgesia meter was cleaned with 70% ethanol between trials. The average of the three tests was reported per animal. To evaluate tolerance to cold, the analgesia meter was set to 0C. After 1-hour rest, animals were tested for sensitivity to cold over a single 30-s exposure. The number of jumps counted per animal was averaged within each group and compared between groups.

Pressure-pain tests were conducted at the knee using a Small Animal Algometer (SMALGO, Bioseb, Pinellas Park, FL, USA). Surgical and nonsurgical animals were evaluated over serial trials on the lateral aspect of the experimental and contralateral knee joints. The average of three trials per limb was calculated for each limb. Within each group, the pain threshold of the DMM limb versus non-operated limb was compared using a t test run on absolute values of mechanical pain sensitivity for each limb, P 0.05.

To assess the effect of HFD and AAV-FST treatments on neuromuscular function, treadmill running to exhaustion (EXER3, Columbus Instruments) was performed at 15 m/min, with 5 inclination angle on the mice 4 months after gene delivery. Treadmill times were averaged within groups and compared between groups.

Forelimb grip strength was measured using Chatillon DFE Digital Force Gauge (Johnson Scale Co.) for front limb strength of the animals. Each mouse was tested five times, with a resting period of 90 s between each test. Grip strength measurements were averaged within groups and compared between groups.

Cardiac function of the mice was examined at 6 months of age (n = 3) using echocardiography (Vevo 2100 High-Resolution In Vivo Imaging System, VisualSonics). Short-axis images were taken to view the LV movement during diastole and systole. Transmitral blood flow was observed with pulse Doppler. All data and images were performed by a blinded examiner and analyzed with an Advanced Cardiovascular Package Software (VisualSonics).

Detailed statistical analyses are described in methods of each measurement and its corresponding figure captions. Analyses were performed using GraphPad Prism, with significance reported at the 95% confidence level.

This is an open-access article distributed under the terms of the Creative Commons Attribution-NonCommercial license, which permits use, distribution, and reproduction in any medium, so long as the resultant use is not for commercial advantage and provided the original work is properly cited.

Acknowledgments: Funding: This study was supported, in part, by NIH grants AR50245, AR48852, AG15768, AR48182, AG46927, AR073752, OD10707, AR060719, AR074992, and AR75899; the Arthritis Foundation; and the Nancy Taylor Foundation for Chronic Diseases. Author contributions: R.T. and F.G. developed the concept of the study; R.T., N.S.H., C.-L.W., K.H.C., and Y.-R.C. collected and analyzed data; S.J.O. analyzed data; and all authors contributed to the writing of the manuscript. Competing interests: The authors declare that they have no competing interests. Data and materials availability: All data needed to evaluate the conclusions in the paper are present in the paper and/or the Supplementary Materials. Additional data related to this paper may be requested from the authors.

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Gene therapy for follistatin mitigates systemic metabolic inflammation and post-traumatic arthritis in high-fat dietinduced obesity - Science Advances

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Whether youre tucking into pizza or egg & chips we reveal perfect wine pairings for your isolation diet – The Sun

Posted: April 28, 2020 at 12:45 am

THE nation is boozing its way through lockdown, with sales of alcohol up by a third.

It is no surprise that after a long day of work, home-schooling children and housework, many of us want to relax with a glass of wine and easy-to-cook dinner.

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The good news is that even beans on toast can have its flavours enhanced when paired with the right wine.

Here, online wine expert Helena Nicklin picks the perfect plonk to sip with your simple suppers with all bottles under a tenner.

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THIS refreshing white wine has bags of ripe, juicy flavour.

Pinot Gris is the best grape for this and will offer the most fruit on the palate.

My choice to quaff is this stunner from New Zealand.

It will balance the mild spice nicely, but is punchy enough to avoid being completely overpowered by the taste of curry sauce.

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CHICKEN just loves the Chardonnay grape, even more so when the meat has been fried.

You need bold, tropical notes and a splash of crisp citrus to pep up your fried foul and make the batter sing.

This great-value and delightfully balanced Australian Chardonnay is full bodied and crisp.

It matches perfectly with a bucket of wings.

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JUICY, soft and red, a classic bottle of Merlot originating from a country with lots of sun is the perfect match for baked beans.

This one has aromas of blackberries, strawberries and raspberries.

Its luscious, velvety tones are exactly what you need to offset the texture of crunchy toast and the slightly sweet flavour of your classic tinned topping.

Beanz meanz Merlot.

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CAN'T be bothered to cook and ended up grabbing a bowl of cereal on the sofa instead? Weve all done it.

With mild-flavoured, non-sugary cereals such as cornflakes or Rice Krispies, its best to glug something white, dry and weighty, preferably with earthy flavours.

This powerful French white with Grenache blanc and Marsanne grapes is ideal.

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ARGENTINIAN Malbec is a perfect partner for robust, beefy dishes.

It is smooth, silky and sophisticated, but it is also bold and ballsy with ripe blueberry fruit and milk- chocolate notes thanks to its high-altitude vineyard plots.

This bargain bottle of red will give real boom to your bolognese.

It is exactly what you want when you have made the effort to cook.

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SWEET desserts ideally need to be paired with sweet wines, or whatever is in your glass will end up tasting unpleasantly metallic.

This Australian dessert wine is great value and could be a pud in itself with its golden colour and gloriously honeyed apricot notes.

Its intense, syrupy flavours go perfectly with any classic fruit and custard combos. Cheers.

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HOT spice can be tricky to match with wine but the Italians have come up with the answer here.

This Sicilian red is made in a special style called appassimento, which uses partly dried grapes.

This gives it more body and tang with some oaky notes to prevent it tasting too dry, but also provides ripe cherry sweetness.

A perfect foil for chewy dough, creamy cheese and sizzling pepperoni toppings.

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RAISE a glass of fizz as you dip a chip into your yolk. Bubbles are a great match for fried foods but avoid prosecco, itll be too sweet.

This cava is an affordable Spanish option made just like champagne but with different, local grapes.

Its cool, crisp, slightly sharper bubbles will cut through any grease to freshen everything up on your palate, and its savoury, toasty notes will stand up well to salty, eggy flavours.

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A COMFORTING dish like this needs an equally comforting white wine.

The southern Italian Fiano white grape is easy-drinking, inexpensive and full of character. The orange, passionfruit and lemon notes in this bottle match well with salty cheese like cheddar, and will bring some refreshing zing to help counteract starchy carbs.

Exactly what you need with your jacket spud.

GOT a story? RING The Sun on 0207 782 4104 or WHATSAPP on 07423720250 or EMAIL exclusive@the-sun.co.uk

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Lisa Riley weight loss: Emmerdale stars strict diet that led to losing 12 stone – Express.co.uk

Posted: April 6, 2020 at 9:51 pm

Lisa Riley, is best known for playing Mandy Dingle in Emmerdale as a guest appearance on the show in 1995 and joined the regular cast permanently in 1996. She left in 2001, however later returned in 2019. She has recently opened up about her battle with her weight and confidence. Lisa - who has gone from a dress size 28 to a size 14 - has been showing off her weight loss on social media and it hasnt gone unnoticed by fans, with many flooding her Instagram photos with comments.

The Emmerdale star said she now looks at old photos of herself and asks whos that girl as she no longer recognises her old self.

Lisa slimmed down after giving up alcohol and junk food in 2012, but was left with a huge amount of excess skin.

The actress relied on a simple trick to slim down. At the beginning of her weight loss journey, Lisa watched her portion sizes and has now added a minimum of 30 minutes of exercise a day to her lifestyle.

Opening up about her decision to lose weight, Lisa told the Mirror: I started thinking about my own health.

READ MORE:Catherine Tyldesley weight loss: How the Coronation Street star lost huge amount of weight

People forget how gigantic I was. With the skin removal I lost 12 stone, one pound.

The surgeon chopped off one stone, four pounds. Since then my weight has more or less stayed the same.

Commenting on her new diet, Lisa added: Now, for lunch I eat either a bowl of soup or a plain jacket potato. Im never going to be a size 28 again.

The actress is known for playing Mandy Dingle in Emmerdale, but the soap has been suspended temporarily because of the coronavirus outbreak and Lisa is currently self-isolating at home.

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Over the weekend, Lisa shared a selfie, encouraging her followers to stay at home.

The sun is shining but I beg you PLEASE stay inside and respect the lives of EVERYONE.

Last year she shared a clip of her workout routine on a cruise with Strictly Come Dancing.

She captioned the video, which showed her sweating as she worked out on a machine: So here I am doing what I do best working out HARD.

Fans soon commented on the Instagram video as they encouraged her on her fitness journey.

You really are enjoying exercise, one comment read.

Wow you are so beautiful. A second added.

In 2012, the soap star shared her secret to maintaining her new weight loss.

I was the classic over-eater but I have completely changed my attitude towards food, said Lisa, whose favourite foods were crisps, crumpets, white bread and pasta.

I used to go out for a meal and have a starter, main and pudding. No wonder I was gaining weight.

Lisa Rileys Honesty Diet book was released last year and retails at 16.99. The diet plan came out on top five weeks running as the cheapest way to lose weight on ITVs Save Money: Lose Weight - costing just 11.79 for every pound lost.

Lisas Honesty Diet focuses on eating lots of fresh food and working out, with the focus on enjoying what youre eating and being as inexpensive as possible.

In 2017 she filmed a documentary detailing her weight loss titled Lisas Baggy Body Club.

Speaking in the film, she said: I feel like a balloon thats had all its helium taken out.

This encouraged her to open up about the battle on her ITV documentary. The actress underwent a tummy tuck, surgery to remove the loose skin from her thighs and the removal of excess skin on her arms.

Despite the tummy luck leaving scars behind, Lisa shared that it was worth it to get rid of the saggy skin.

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The Flexitarian Diet gives you options when it comes to healthier eating – Reading Eagle

Posted: March 23, 2020 at 8:54 am

Eating a whole-food, plant-based diet one that includes minimally processed, natural foods with no animal products is good for you.

Really good for you, according to a number of studies that indicate lower levels of obesity, heart disease, some cancers and type 2 diabetes among vegetarians and vegans.

Its also better for the environment, as raising animals for food results in large amounts of carbon emissions and requires extensive use of water.

For many people, however, a diet that excludes meat, fish, eggs, dairy products, honey or any other animal ingredient is simply too constricting. It may be an eating plan they can stay on for a few weeks or months, but eventually becomes unsustainable.

For that demographic, theres the Flexitarian Diet.

The Flexitarian Diet is the brainchild of a well-known dietitian named Dawn Jackson Blatner. Its largely vegetarian but allows flexibility for animal products in moderation, such as in a salad with Romaine lettuce, corn, black beans, shrimp and avocado.

The goal of the eating plan, according to Blatner, is to eat more nutritional plant-based foods and consume fewer animal products. Here are the principles of the Flexitarian Diet:

In her book, The Flexitarian Diet, Blatner recommends that you begin the eating plan by cutting out meat two days a week and eating no more than a total of 26 ounces of meat on the other five days. That phase is called Beginner Flexitarian.

The next step, Advanced Flexitarian, is to go meatless three or four days a week, with a total of 18 ounces of meat or another animal protein on the non-vegetarian days.

The final step, called Expert Flexitarian, is to eat only plant-based foods on five out of every seven days, with meat on the two flexible days not exceeding a total of 9 ounces.

Meat-eating days do not need to be consecutive.

Foods to focus on are plant-based proteins, fruits and vegetables, whole grains, nuts and seeds, plant-based milk alternatives and herbs and spices.

Ideally, only use animal products that are sustainably raised or caught, pasture-raised and organic.

Adhering to the Flexitarian Diet will make you more mindful about what you eat, increase the amount of plant-based foods you consume and decrease your meat consumption.

Thats good for you, and the environment.

Southwest Shrimp Salad

Makes 4 servings

Ingredients:

8 6-inch corn tortillas, cut into wedges

2 cups frozen corn kernels, cooked according to package directions

1 15-ounce can black beans, drained and rinsed

1 avocado, peeled, pitted and cut into -inch dice

1 cup cherry tomatoes, halved

2 scallions, white and light green parts, chopped

teaspoon cumin

cup olive oil

2 tablespoons lime juice

pounds cooked and peeled shrimp, chopped

4 cups Romaine lettuce, shredded

Directions:

Preheat oven to 400 degrees. Spread tortilla wedges on a large baking sheet and bake until crisp, about 10 minutes, watching carefully. Remove from oven and set aside.

Combine the corn, black beans, avocado, tomatoes, scallions, cumin, olive oil, lime juice and shrimp and toss gently to combine. Season with salt and pepper.

Divide the lettuce into 4 shallow bowls. Spoon one-quarter of the shrimp salad over the lettuce in each bowl and serve with tortilla chips.

Recipe from cookinglight.com

Easy Stir-Fy With Tofu or Meat

Makes 2 servings

Ingredients:

1 cup extra-firm tofu, cut into -inch cubes, or 4 ounces cubed chicken breast, beef strips or shrimp

4 teaspoons peanut oil, split

4 cups frozen stir-fry-style mixed vegetables

1-inch piece of fresh ginger, peeled and grated

2 cloves garlic, minced

cup no-sugar added pineapple juice

2 cups cooked brown rice

2 tablespoons cilantro, chopped

Directions:

In a wok or large pan, heat 2 teaspoons of the peanut oil over medium-high heat. Add the tofu, meat or shrimp and cook quickly, stirring constantly, until cooked through. Remove to a plate.

Add the other 2 teaspoons of oil to the wok or pan and heat over medium-high heat. Stir in the vegetables and cook, stirring frequently, until they are cooked through, but still crisp.

Add the garlic and ginger and cook for 2 minutes. Add the meat or tofu back into the pan and stir in the pineapple juice and chopped cilantro.

Serve immediately with hot rice.

Recipe from wellplated.com

Apple and Almond Butter Toast

Makes 2 servings

Ingredients:

2 slices whole-grain bread

3 tablespoons almond butter or peanut butter

2 apples, sliced

teaspoon cinnamon

Directions:

Toast the bread. While still hot, spread with the almond or peanut butter and arrange the apple slices on top. Sprinkle with cinnamon and serve while warm.

Recipe from thewholeserving.com

Anytime Quinoa Bowl With Avocado and Egg

Makes 2 servings

Ingredients:

2 teaspoons olive oil, divided

1 teaspoon red wine vinegar

teaspoon kosher salt, divided

1 cup hot cooked quinoa

1 cup grape tomatoes, halved

cup black beans, rinsed, drained and warmed

2 tablespoons chopped cilantro, plus more for garnish

2 large eggs, preferably cage free or free range

avocado, sliced

Directions:

Whisk together 1 teaspoons oil, vinegar and a dash of salt.

Combine the quinoa, tomatoes, beans, cilantro and 1/8 teaspoon salt and toss gently to combine. Divide mixture evenly between 2 bowls.

Heat a medium nonstick skillet over medium heat. Add remaining teaspoon oil and swirl to coat. Crack eggs, 1 at a time, into the pan. Cover and cook until whites are set and yolk is still slightly runny, 2 to 3 minutes.

Drizzle dressing evenly over the quinoa mixture, top with eggs and avocado. Sprinkle with remaining dash of salt and garnish with additional cilantro.

Recipe from cookinglight.com

Contact Susan Shelly: life@readingeagle.com.

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Eating Out on a Diet: The Best Tips From Dietitians – LIVESTRONG.COM

Posted: February 28, 2020 at 2:47 am

You're on a diet, trying to lose X pounds before Y date and, therefore, have cleared your social calendar in hopes of reducing any exorbitant eating or drinking occasions. Sound familiar?

Eating out on a diet doesn't mean you have to totally deprive yourself try these smart strategies instead.

Credit: jacoblund/iStock/GettyImages

For many, dining out and weight loss are mutually exclusive. And we get it the odds are stacked against you when it comes to eating out and trying to be healthy, let alone lose weight.

Indeed, a January 2020 study in the Journal of Nutrition revealed some somber stats when it comes to eating at your favorite restaurants: Researchers found that 70 percent of the fast-food we eat is of poor diet quality, and half of all meals at full-service restaurants are poor in nutritional quality.

But enough with the bad news. Here's the good: You can still eat out on a diet. To prove it, we polled seven dietitians (including yours truly) for their top tips to help you navigate dining out, from before you even walk through the door to after you're done eating (yes, there's more you can do there, too!).

1. Be on the Planning Committee

"There are some restaurants where it's nearly impossible to order well. Others are much easier," says DJ Blatner, RDN, author of The Superfood Swap. "So make sure you are part of the planning committee in choosing the place you go!"

Blatner suggests looking for the following on the menu, so you know you'll have some healthy options:

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

2. Make a Plan Before You're Out the Door

After your duties on the planning committee are over, peruse the menu and set a plan for what you're going to order. It's easier to make a healthier choice when you're a) not hungry, and b) not tempted by what your friends or significant other might be ordering.

Make a plan, but be flexible. If something's not available or if you change your mind, it's OK just be aware of your choices and why you're making them.

You don't always have to skip dessert when you're eating out on a diet, but you may want to balance it by nixing alcohol and appetizers.

Credit: serts/iStock/GettyImages

3. Remember Where You Are

"If you're at a diner, don't order the seasonal salad or seafood platter. Go for what they're known for so you can enjoy the best food they can make," says Maggie Moon, RD, best-selling author of The MIND Diet.

Moon adds that you can upgrade to healthier choices within those selections, like grilled chicken rather than fried, whole-grain toast instead of white and extra veggies in your salad or omelet.

4. Pick Your Favorite 'One Extra'

"Dining out gets extra tricky because in addition to your main, there's alcohol plus appetizers plus dessert," Blatner says. "Aim to pick only one of those extras (your favorite): drink, appetizer or dessert."

"Try ordering sides instead of an entree. For example, when dining at a Mexican restaurant, order a double side of grilled veggies, a side of black beans and a side of guac," recommends Cynthia Sass, MPH, RD, author of Slim Down Now: Shed Pounds and Inches with Pulses The New Superfood. "It'll leave you feeling full, satisfied and energized, and it'll be less expensive than the meat-based taco salad (served in a fried shell) or the veggie fajitas that came with extras (rice, cheese, sour cream tortillas)."

"Rather than ordering an appetizer and an entre, plan to order a side of vegetables in addition to your entre then play the role of chef and incorporate that veggie side directly into your meal," says Jackie Newgent, RDN, culinary nutritionist, author of The Clean & Simple Diabetes Cookbook and advisor to Lunch Unpacked. "It adds color, volume, flavor and excellent nutrition, even if you started with a not-so-healthful entre, such as simply stirring steamed spinach into a mac-n-cheese entre."

7. Build a Meal Like a Pro

"Before you look at the appetizers, scoot down the menu to the main dishes so you can determine what will go best with it," says Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of _Read It Before You Eat It: Taking You from Label to Table. "_For example, if you're in the mood for fish or poultry, you may want an appetizer that doesn't have any protein (like a soup or side salad), since you'll be getting enough in your main dish."

"Many people are nervous to ask for substitutions when ordering out, but it can be key to improving the nutrient quality and enjoyment of your meal," says Kelly Jones, RD, CSSD, a Philadelphia-based sports dietitian. "For example, if someone is aiming to follow a more plant-based diet and they choose a vegan dish, it may be lacking in protein. Find vegan protein sources, such as lentils or beans, in other dishes on the menu and add them to yours."

9. Be Aware of Your Surroundings

"Fast music and bright colors are social-engineering methods to make you eat more and faster," Moon says. "Knowing this, take a few deep breaths before your meal to be present and mindful as you enjoy your food."

Take a walk after eating out to help with digestion and balancing blood sugar.

Credit: monkeybusinessimages/iStock/GettyImages

Working out right after eating is a bad idea as in, wait three to four hours but taking a leisurely stroll can be helpful. A slow walk (about 2.5 miles per hour or less) can help with digestion, and if you overdid it when eating, it can help manage your blood sugar levels.

11. Don't Beat Yourself Up

Speaking of overdoing it, if you do eat or drink too much, it's OK. Stop any negative self-talk or feelings. Remember that it was one meal, and any blame or bashing you're doing to yourself is only making things worse it can have a negative affect on your stress and your overall health.

Instead, drink lots of water to help with digestion, and focus on getting fiber in your next meal, which can help your body better filter and remove waste.

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Former White House physician hid cauliflower in Trumps mashed potatoes to improve his diet – AlterNet

Posted: February 27, 2020 at 5:44 am

When Sour Patch Kids, Hot Pockets, and chicken fingers dont quite seem likea balanced diet

The Hill:

President Trumps former doctor reportedly hid cauliflower in his mashed potatoes in an attempt to improve the presidents diet.

Former White House physician Ronny Jackson toldThe New York Timesthat he regretted leaving his position before he could implement the diet and exercise regimen planned for Trump.

The exercise stuff never took off as much as I wanted it to, he said. But we were working on his diet. We were making the ice cream less accessible, we were putting cauliflower into the mashed potatoes.

Do you need any more evidence that our pr*sident is a child? And a not particularly bright one at that.

I cant help but be reminded of this Office quote from Kevin Malone, who was stressing about his New Years resolution: Well, I said that I would eat more vegetables, and I havent yet. But its okay. I still have time, since last yearI ate none.

Why do I get the feeling that the only green thing Trump ever eats is a lime gummy bear? And the exercise regimen never took off? Thats because Trump thinksretrieving long-forgotten french fries from his adipose foldsis a brisk cardio workout.

And this is the guy were counting on to nip COVID-19 in the bud. Yikes.

Is Trump still chafing your arse-cheeks?ThenDear F*cking Lunatic: 101 Obscenely Rude Letters to Donald Trumpandits boffo sequelsDear Pr*sident A**clown: 101 More Rude Letters to Donald TrumpandDear F*cking Moron: 101 More Letters to Donald Trumpby Aldous J. Pennyfarthingare the pick-me-up you need!Reviewers have called these books hysterically funny, cathartic, and laugh-out-loud comic relief. And theyre way,waycheaper than therapy.

then let us make a small request. AlterNets journalists work tirelessly to counter the traditional corporate media narrative. Were here seven days a week, 365 days a year. And were proud to say that weve been bringing you the real, unfiltered news for 20 yearslonger than any other progressive news site on the Internet.

Its through the generosity of our supporters that were able to share with you all the underreported news you need to know. Independent journalism is increasingly imperiled; ads alone cant pay our bills. AlterNet counts on readers like you to support our coverage. Did you enjoy content from David Cay Johnston, Common Dreams, Raw Story and Robert Reich? Opinion from Salon and Jim Hightower? Analysis by The Conversation? Then join the hundreds of readers who have supported AlterNet this year.

Every reader contribution, whatever the amount, makes a tremendous difference. Help ensure AlterNet remains independent long into the future. Support progressive journalism with a one-time contribution to AlterNet, or click here to become a subscriber. Thank you. Click here to donate by check.

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What are the diets of 2020? – The Hindu

Posted: January 22, 2020 at 2:43 am

Diets hold many promises of weight loss, more energy, and longevity. But most (including the ones here) are all from the West, and we have no research in them yet, says Priyanka Rohatgi, Chief Clinical Dietician and HOD, Department of Nutrition and Dietetics, Apollo Hospitals, Bengaluru. So before you take to blueberry grazing or white tea chugging, check with your dietician.

The sirtfood diet

Adele lost a lot of weight on this diet based on a book called The Sirtfood Diet by Aidan Goggins and Glen Matten. Another follower: Pippa Middleton. The diet involves the consumption of sirtfoods that help to activate certain proteins called sirtuins which help improve metabolism. Some sirtfoods are red wine, olive oil, walnuts, blueberry, strawberry, coffee, parsley, soy, kale, and turmeric. The diet claims to help in sustained weight loss, incredible energy and glowing skin. There are two phases. The first lasts for a week, allowing for upto 1,000kcal for the first three days with three sirtfood green juices and a meal of sirtfood. From day four to seven, the calorie intake can be increased to 1,500 with two sirt juices and two meals. The next phase for 14 days includes three balanced sirtfood-rich meals and a green juice every day. I am not sure if it is feasible in India as many of the sirtfoods are either not available in our country or are very expensive. The limited food options offered by it can be boring after a point, explains Priyanka.

The flexitarian diet

This diet, though over a decade old, has been in the news because it came in third in the US News and World Reports diet rankings. It encourages plant foods with animal products in moderation. Created by dietician Dawn Jackson Blatner, the diet involves the consumption of fruits, veggies, legumes and whole grains. The calorie target varies from person to person and it is determined according to the body surface area, says Priyanka. It asks to limit sugar intake and focus on plant-based proteins. A person can start this diet with seven meatless meals in a week and slowly progress to 14 meatless meals. It is a practical diet as it has many food options to choose from. The veggies and meat make sure that the person gets enough nutrition, she says.

The Fast 800

Based on a book of the same name written by Dr Michael Mosley, The Fast 800 claims to help people lose weight, control blood sugar and reduce the risk of chronic diseases. It is done in several stages and can result in rapid weight loss. The initial stage of the diet involves consuming just 800 calories in a day for two to 12 weeks, depending on the amount of weight one needs to shed. One can achieve it either with food or with shakes low in sugar, high in fibre, proteins, fats, vitamins and minerals. The food recommended is a Mediterranean-style diet. It is a low-calorie diet with olive oil, fish, fruit, vegetables, yogurt and eggs, says Priyanka. It recommends staying away from sugary and starchy carbohydrates to control the blood sugar level.

In the next stage, one can switch from having an 800-calorie meal every day to eating it two days a week, with intermittent fasting on those days. On other days, it is a regular Mediterranean diet. The last stage is about maintaining the results, where, if you find you are gaining the weight back, you can go back to the 5:2 (eat regular meals on five days and do two days of intermittent fasting). Muscle loss is a concern here. The low-calorie intake can also affect metabolism, and after a point, weight loss can become difficult, she says.

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What are the diets of 2020? - The Hindu

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I eat only strangers’ leftover food and it’s the best diet I’ve ever had – The Guardian

Posted: January 20, 2020 at 12:43 am

My NHS dietician says that January is a dangerous month for diabetics such as me. The shops are full of Christmas leftovers: those high-calorie, nutrient-light foodstuffs, now for sale at massive discounts confectionery collections, deep-filled mince pies, presentation tins of chocolate biscuits. You exert all that willpower over the festive period, and just when you think its safe to go back into the supermarkets

But in the last year Ive pretty much stopped going into supermarkets. Or takeaways. Or fast-food joints. Not that Ive stopped eating their products Ive restricted myself to hoovering up what other people bring on to the streets and squander: my own personal Deliveroo, free of charge.

From quinoa salads discarded at farmers markets to pub grub abandoned by fellow diners, it can be quite a varied regime. Park yourself in a central London square on a nice day, and the pricey rice bowls from eateries such as Itsu or Benugo, often still laden with dumplings and prawns and spicy vegetables, pile up alongside overflowing bins. Once I ate my childrens leftovers. Now I eat leftovers from strangers.

Ive fought a lifelong battle with an urban environment that encourages unhealthy eating the obesogenic environment, as it has now been defined and, after being diagnosed with type 2 diabetes, I seemed destined to be on the losing side. But after adopting a diet that friends and family and experts had deep reservations about, I feel transformed.

On a good day I often can take a surplus home my very own weekly shop

Friends dubbed me the Gutter Gourmet. My mum was horrified. My GP was concerned. It wasnt just that they felt I would pick up some dreadful lurgy. They were worried about my mental health this isnt what decent people did. Certainly a dose of indecency has been the most efficacious medicine I could have hoped for.

When I repurposed myself as the Gutter Gourmet, it was fuelled by anger at the criminal excesses of casual waste all around me (not as a way to save a few bob, as some who know me well contend). The governments waste advisory body, Wrap, estimates a colossal 10.2m tonnes of annual food waste. Of that the household contribution is 7.3m tonnes. My particular harvest restaurant plate waste and on-the-go squandering is more difficult to quantify. Yes, restaurants and cafes bin more than 300m meals a year. But thats before the consumers I clean up after get a chance to sink their teeth into the complacency industry. One telling survey by the environmental charity Hubbub estimated that our fast food habit generates a staggering 11bn items of mostly unrecyclable packaging waste a year, from cartons to napkins and plastic cutlery. According to my highly unscientific empirical survey, good food is binned in a third of these cartons, from Hawaiian sushi to garishly coloured meringues.

But I was also triggered by the theres nothing I can do apathy of individuals. A couple of years ago, when I was last in hospital with one of the many serious health issues Id chalked up since that diabetes diagnosis, the bloke in the next bed would order his hot meals for lunch and dinner and then ignore them when they were delivered, in favour of the grub his family brought in. I talked to him: how can you allow all these wholesome meals to go to waste, and all the effort that goes into producing them, and the nursing resources? It would be so easy not to order them every morning. All he had to do was not tick a few boxes on a form.

He was not interested. Did he not see a link between his behaviour and systemic waste? Why should he change, when it was the systems fault? It was his right to do with his food as he saw fit. Hed paid for it with his taxes. And what business was it of mine? For a minute I thought he was going to ask me if I liked hospital food. (I do.)

In that hospital stay I gave up on education and plumped for action. If I stopped ordering my own meals, could I eat the ones he ordered and left untouched? It was a deal. When I was discharged, I had an epiphany. All around me were versions of my ward mate, coming out of shops with on-the-go edibles, and discarding them after a few bites or gulps. The Gutter Gourmet was loosed upon the world.

I was diagnosed with diabetes on my 40th birthday. I tried to remedy the situation. I went jogging. I put vegetables in my morning porridge instead of sugar. Carrots. Broad beans. Spring onions. Broccoli. Kale. Spinach. If you persevere, they say your taste buds get used to anything. Mine refused to cast off the memory of crunchy brown sugar melting on hot oats. Every morning I fought the battle anew, and often lost.

I diligently swallowed the pills Metformin, Levothyroxine, Simvastatin and jabbed myself with insulin twice a day. What I needed was an injection of willpower. The iron resolve I woke up with to keep all those satanic carbohydrates and sugary treats behind me always seemed to evaporate by mid-afternoon, usually just as the refreshment trolley arrived at work. What harm can one more toffee-coated flapjack do?

Quite a lot, it turned out. Since the onset of diabetes, my compromised immune system has got me into one mess after another. The steady gain of bodily fat decommissioned my number one defence against diabetes exercise and weaponised its severity. In the past decade I have clocked up five bouts of pneumonia; recurrent raging episodes of cellulitis (a deep-tissue bacterial infection you can see racing up your legs); ulcerated shins; a general vulnerability to every opportunistic infection going; and intermittent erectile dysfunction.

A bloodstream full of sugar, as the top lung professor in my hospital trust put it, is a chemsex orgy venue for microbes. Then my GP weighed in. Unless I pulled my socks up, he warned, eyesight-robbing retinopathy, or peripheral artery disease leading to lower limb amputation, could be just around the corner.

It wasnt an idle threat there are about 7,000 lower-limb amputations in the UK each year. I recalled visiting a friend whod lost a leg in a car accident, years ago. The woman in the next bed on the amputation ward had diabetes. My doctor told me I had a choice, she cheerily informed me. Either the chocolate goes or a leg goes. And I couldnt give up my Cadburys.

If Id known as a child that my passion for Cadburys, and fry-ups and bakeries and condiments and cakes and puddings, would decades later have me hooked up to IV drips and emergency antibiotics, would it have made any difference?

Probably not. I am a child of the obesogenic revolution. Of course, they didnt call it obesogenic back in the early 70s. We still had early closing, shops were shut on Sunday, and you couldnt order so much as a pizza to be delivered.

But our local high streets were changing. In my part of south London, there was always a Wimpy bar or a greasy spoon caff around the corner.

The era of the microwave turned every corner shop into a takeaway. Vesta curries, Findus pancakes, Angel Delight for afters. Baby food for grown-ups, as we lounged in front of the TV.

The first layers of fat that would eventually entomb my pancreas and degrade its production of insulin the hormone that breaks down glucose into energy in the cells were being laid down. I am one of two and a half million people in the UK who would suffer. Boyd Swinburn, the New Zealand public health expert who gave the world the term obesogenic environment, concluded that the problem is not driven by greed or abnormal appetites, but is a normal response to abnormal environments encapsulated by the conditions he felt were responsible for the high rates of diabetes and obesity in the Arizona reservations of the Native American Pima people, whom he studied in the late 1980s.

My NHS dietician says Swinburn would have recognised similar issues in the south London I grew up in: the aggressive promotion of energy-dense but nutrient-light foods; the beginning of a discount, bogof (buy one get one free) checkout culture encouraging you to buy more than you need; high-street domination by takeaways and (relatively) fast food outlets; the ascendancy of sedentary screentime over outdoor exercise.

Although it is estimated that 60% of adults in England are now obese or overweight, we are not actually consuming more calories than we were back in the mid-70s. Indeed, there is evidence that sugar consumption is actually falling. Its the food we eat thats different. As George Monbiot pointed out, we eat five times more yogurt; three times more ice-cream; 40 times as many dairy desserts; a third more breakfast cereals; twice the cereal snacks; three times the crisps. All the things I love. Fat-, salt- and sugar-laden foods that in excess can play havoc with the bodys appetite-control systems.

If anything, after my diabetes diagnosis I found it tougher to shun these sugar-loaded foods and I was weakest when I was on my own. In company, the judgmental gaze of family or friends around the dinner table was a huge deterrent. Try helping yourself to ice-cream when your daughter insists that its going to harm you. So, as if I had a secret porn or drug habit, I would wait until everyone was asleep before guzzling digestives or a tub of flapjacks. Away from home, I would find myself slipping into shops, putting transgressive treats into my shopping basket and binge-eating them in bus shelters. At least I never had any leftovers.

Looking back at this furtive behaviour, with that pronounced element of lone gratification, it all seems very reminiscent of addiction. My willpower wilted in the face of all these temptations. All the guilt I felt about letting down all the people relying on me to stay healthy seemed to melt away. It was as if my brain had been hijacked.

Of course, many would argue that this is what the obesogenic environment does. It exists to drive addiction. What chance an individuals willpower when pitted against an industry that spends billions on coaxing us to overeat?

In London, in good weather, the food-wasters can be very generous. It helps that I work a few days a week at a very swanky magazine group, where very swanky takeaways are crammed, shockingly untouched, into the bins. Recently I extracted a punnet of soaked berry oats with peanut butter burn. Never had that before, and it made a great tea with the two doughnuts and a cucumber I found in a Puregym locker on the way home. I did wash the cucumber.

On a good day I often can take a surplus home my very own weekly shop. But not every day is a good day. Indeed, not every month is a good month. When the temperatures drop and the weather worsens, the outdoor street harvest withers. Cartons of pizza wedged into the bin slots a big summer staple lose their allure when theyve been marinaded into mush by an autumnal downpour. Its an opportunistic existence, and opportunity does not always knock. Occasionally I have to concede defeat and resort to cooking. Its a simple back-up plan: oats and bulgur wheat online. Most mornings start with porridge. One or two evenings a week, I rustle up a wholegrain mush. Its austere, but I like it. And so does my pancreas.

There are seasonal compensations. In the cold weather, people shoal under cover, clutching their comfort food and scrupulously observing the ultra-fashionable law that the real comfort lies in throwing away more food than you eat. My perspective is not very scientific. But it seems to me that people are more profligate than ever, often behaving as if the debate about waste and single-use plastics does not apply to them.

I have been accused of taking food from the mouths of homeless people. But maybe its a mark of how much surplus food there is that rough sleepers, who watch me searching for scraps, insist on passing on food items distributed to them by well-meaning shoppers. They wont take no for an answer. The regular outside my local Aldi says Im doing her a favour, because the stores food is so cheap she doesnt know what to do with all the stuff shes given.

The biggest compensation of all seems to be my health. For starters I have miraculously avoided all those forms of pestilence that my mother predicted would follow my unsanitary refuelling habits. Sorry, Mum. I feel rotten that I havent felt rotten. The real gains have been round my diabetes. Obviously Im happy that my GPs warnings that I might lose my eyesight, or a limb, have not materialised. I have lost a lot of weight a key objective for diabetics, and something I had been trying and failing to achieve for years.

How could I have done this on a diet leaning on the sort of carbohydrates white bread, white rice, pastries, noodles I am supposed to shun? My diabetic dietician had a theory. The idea that diabetics cant eat any carbs or sugary foodstuffs is misplaced. Whats important is moderation and minimising. Your exposure to over-consuming the wrong things has been massively reduced. You are generally eating a few small portions a day, and you have to work pretty hard to find your food. Thats a lot of steps you are doing, so in a way you have transformed yourself into a textbook patient.

Eureka! The Gutter Gourmet diet is actually beneficial for my diabetes: a daily regime of more exercise, smaller portions, reduced calorific input, reduced fat on the belly and abdomen. Without realising it, I have been making healthy choices. For more than a decade I had tried, and failed, to tackle my morbidity through willpower alone. In the past couple of years I have been empowered by a sense of protest. I align myself with all those people who wash their clothes, and themselves, less to save water. Who dont fly. Its all about busting consumerist norms. I dont feel enslaved, or intimidated, by food, or the food industry, any more. The Gutter Gourmet v The Obesogenic Environment? The tide has turned.

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I eat only strangers' leftover food and it's the best diet I've ever had - The Guardian

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Try this New Year’s resolution: ditch the diet – Jackson Hole News&Guide

Posted: December 24, 2019 at 2:46 pm

This is the season when holiday festivities and diet talk are in full swing.

Just skip lunch so you can indulge tonight.

Ill burn 500 calories at the gym to earn my food.

Im bringing the gluten-free, dairy-free, refined-sugar-free cheesecake ... despite having no medical reason to and, if were honest, you really prefer the real thing.

And the most common diet talk: Oh, screw it, Im going to eat whatever I want. Ive already lost control over my holiday eating. Ill just be good on Whole 30, Paleo, Keto (whatever) beginning next week.

The language we use transitions from indulging in December to restricting in January.

Even though weve heard that diets dont work, we continue to pursue them year after year.

Why? Because diets do work, just not long term.

We continue to be enticed by diet culture promises because most of us do lose weight, experience health improvements and feel better on a diet, albeit, more often than not, temporarily.

Thus, for many of us, dieting could be part of the health epidemic problem instead of the solution.

This obsession with thinness is driving us crazy, said Glenn Mackintosh, principle psychologist at Weight Management Psychology. And the only tangible result most of us see from endlessly battling our bodies is the number on the scales rising over time. Even the few who achieve the ideal arent immune to the madness and live in fear of weight gain.

And dont be fooled into thinking your next food plan or watching what you eat in the name of health isnt just a diet in disguise. To diet, according to the Oxford Dictionary, is to restrict oneself to small amounts or special kinds of food in order to lose weight.

As we start a new decade, give yourself a long-lasting gift: a way out of diet culture and its defining, controlling characteristics of willpower and restriction. Reliance on these strategies is why diets dont really work.

Willpower is not the problem

Do you rely on willpower to be good and avoid the refined sugar dessert but end up sneaking back into the kitchen for a slice?

Do you opt for a healthified version of dessert but find yourself full but still dissatisfied?

Or do you white-knuckle it to avoid carbohydrates all day and then crave them and feel out of control to the point where you overeat them at night?

Resisting your favorite foods lasts only so long. Why?

First, its not because you are a willpower weakling.

We dont have an endless supply of willpower, defined as restraint or self-control. Its limited. We start with a full tank of willpower in the morning and then use it up throughout the day making decisions and choices. Notice when we usually give in: later in the afternoon and evening, or on the weekends after a week of being good.

And what are you using willpower for? To restrict forbidden foods.

Nothing amplifies a craving like restriction.

Its human nature to want something even more when were told we cant have it, said Barbara J. Rolls, Guthrie chair of nutrition at Pennsylvania State University, in a 2018 article in Shape magazine.

It feels like self-punishment. Restriction just says No, you cant have it, or just one.

Perhaps you label yourself addicted to sugar but wonder why the plate of holiday cookies on the kitchen counter just isnt a big deal for your husband?

He eats some. And moves on. It seems unfair.

Little evidence is found to support sugar addiction in humans, researchers Westwater, Fletcher and Ziauddeens found in their study Sugar Addiction: The State of the Science. It appears that the bingeing, the addictive-like behavior, occurred due to intermittent access to sugar.

Restriction breeds obsession

Still not convinced that restriction isnt the way to wellness?

Conducted by the Laboratory of Physiological Hygiene at the University of Minnesota, the study illuminated the problem with restrictive eating.

Researchers selected 36 men who were deemed in good physical and mental health for a nearly yearlong study that was broken into four parts. The first three months the men were fed a normal diet of 3,200 calories, and the next six months they were fed a semistarvation diet of 1,570 calories; During the next three months, the rehabilitation phase, the men were fed between 2,000 and 3,200 calories, and in the last eight weeks they were given unrestricted access to food.

What did the researchers learn by measuring the physiological and psychological changes?

Mainly, the men became obsessed with food.

They fantasized about food and read cookbooks and looked up recipes. Their lives became food-centered. They reported feeling depressed, fatigued, irritable and apathetic on a 1,500-calorie diet. A few men sneaked food and were removed from the study ... because they failed.

Its how we feel and act after a few weeks on a diet, yet we still engage in restrictive eating 75 years later.

Upon Googling 1,500 calorie diets, I found a list of current nutritionist-designed programs touting the benefit of such a program, though we know that semi-starvation the class which this was labeled in the study doesnt work.

Food deprivation, no matter how diet culture labels it, is distressing. Period.

So when your friends, family members and social media influencers engage in diet talk, trying to convince you to jump on the latest healthy eating plan, my No. 1 tip is: Dont.

Tanya Mark is a mind-body nutritionist and body image movement global ambassador. Contact her via tanya@tanyamark.com; follow her on Facebook.com @TanyaMarkMindBodyNutrition or Instagram at @TanyaMark.

Original post:
Try this New Year's resolution: ditch the diet - Jackson Hole News&Guide

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40 Meghan Markle-Approved Diet And Workout Tips To Try – Women’s Health

Posted: December 24, 2019 at 2:46 pm

Chris JacksonGetty Images

Meghan Markle received the title "Her Royal Highness The Duchess of Sussex" when she married Prince Harry in May of 2018. But before she married into Britain's royal family, she was an actress on the hit show Suits, and ran her own lifestyle site called The Tig. Meghan has always been passionate about health, exercise, food, travel and the latest trends in all of it. And she's dropped her tips through the years on how she stays zen and balanced. Here are 40 pieces of her best health advice.

1Be chill about aging.

"As Im getting older, my approach to aging is quite different," she told Best Health in 2016. "I make sure that I take care of my skin and body, especially with the work hours I have. And I dont just take care of myself for aesthetic reasons but because how I feel is dictated by what Im eating, how much rest Im getting, and how much water Im drinking. If I dont have time for a long workout, Ill grab my dog and go for a quick run. Being active is my own moving meditation."

2Make fitness a priority.

"Meghan Markle's fitness definitely takes priority; shes very focused on her health," Meghan's trainer, Craig McNamee, CSCS, founder of Catalyst Health in Toronto, Canada, told WomensHealthMag.com in 2018. "When she gets to the gym, theres no real complaining. She gets down to business right away and really enjoys it." (Another reason the royal is #goals.)

3Try running.

"Meghan is an avid runner, so she already did a lot of treadmill work on her own," McNamee explained to WomensHealthMag.com in 2018. "Wed look at what her run frequency was like that week" and build workouts around that.

4Take your skincare seriously.

In an interview with Allure in 2017, Meghan revealed her tried and true exfoliator. "I really love the Tatcha Rice Enzyme Powder," she said. "It just sort of foams on your face and gives you a really subtle exfoliation." In addition to exfoliation, Meghan also mentioned being a fan of Jan Marini skincare products. "I've been using their serum lately," she said. "It's a nice glycolic one that makes your skin really glow-y."

5Enjoy motherhood.

She previously said about parenthood, "Its magic. Its pretty amazing. And here I have the two best guys in the world, so Im really happy."

6Be realistic about social media.

"You see photos on social media and you dont know whether shes born with it or maybe its a filter. Your judgement of your sense of self-worth becomes really skewed when its all based on likes, Meghan said on her trip with Prince Harry to New Zealand in October 2018.

7Focus on your posture.

"Generally speaking, we had a full-body approach," her trainer McNamee told WomensHealthMag.com in 2018. "And since Meghan was onscreen, we really focused on posture." To do so, he always included posterior chain (glutes, back, hamstrings) exercises, in addition to plenty of core (abs, back, obliques, pelvic floor) work.

8Pick up strength training.

Meghan is also into circuit-based strength training. When she was still filming Suits in Toronto, she and her trainer McNamee met up three to four days a week, for 45-minute training sessions. "For Meghan, we tried to schedule these workouts early in the day, to make it a priority," he told WomensHealthMag.com in 2018. McNamee took a high-rep (20 to 25), low-weight strategy for Meghan's fitness routinerather than heavy lifting.

9Stay close with your mom.

Meghan and her mom, Doria Ragland, have an incredible bond. According to Oprah, Doria also loves yoga (and is currently a yoga teacher).

10Make time to stretch.

"Yoga is my thing, she confirmed to Canadian magazine Best Health. I was very resistant as a kid, but she [mom Doria] said, Flower [her nickname for Meghan], you will find your practice just give it time. In college, I started doing it more regularly," she added.

11Find makeup and skincare that works for you.

Meghan shared with Allure in 2017 about her makeup routine. "I don't wear foundation in real life. My routine is very simpleI call it the five-minute face. It's just Touche clat, curled lashes, mascara, Chap Stick, and a little bit of blush. That is my favorite kind of look. If I'm going to amp it up for night, then I use M.A.C. Teddy eyeliner, which is a really beautiful brown that has some gold in it."

12Drink your greens.

"It's easy to fall into the trap of rushing for a coffee when you hit that 4 p.m. slump," she told Today. "But if I blend some apple, kale, spinach, lemon, and ginger in my Vitamix in the morning and bring it to work, I always find that sipping on that is a much better boost than a cup of espresso."

13Keep working on self-acceptance.

"My 20s were brutala constant battle with myself, judging my weight, my style, my desire to be as cool/as hip/as smart/as 'whatever' as everyone else. My teens were even worsegrappling with how to fit in, and what that even meant," Meghan wrote in a blog post on her 33rd birthday on her old website The Tig in August 2014, accodring to Marie Claire. "[I]t takes time. To be happy. To figure out how to be kind to yourself. To not just choose that happiness, but to feel it."

14Use resistance bands.

Meghan's trainer McNamee told WomensHealthMag.com in 2018 that she particularly loves doing lower-body exercises using a mini bandwhich can conveniently be used just about anywhere.

15Be a supportive friend.

This past summer, Meghan flew from England to the United States in order to support her close friend Serena Williams as she competed in the US Open final. Best. Friend. Ever.

16Learn to enjoy cooking.

"I grew up on the set of a TV show called Married with Children, where my dad was the lighting director," she told Best Health in 2016. "Because of the content of the show, my dad would have me help in craft services, which is where they make all the food and nibblesthats where I started to learn about garnishing and plating. After being there every day after school for 10 years and seeing the appreciation of food, I started to learn the association between food and happiness and being able to entertainI think thats where the seed was planted."

17Challenge yourself in your workouts.

"Wed take into account any yoga postures she was trying to improve, and focus our efforts in those areas," Meghan's trainer McNamee told WomensHealthMag.com in 2018. In other words, if Meghan was dead-set on mastering a headstand, McNamee would include some more core exercises in her fitness routine.

18Find a nutrition plan that works for you.

Meghan revealed to The Chalkboard in 2015 that her daily breakfast at the time consisted of a Clean Cleanse vanilla shake with blueberries or an acai bowl with fresh berries and Manuka honey. She also shared the recipe for her favorite smoothie, which also uses Clean Cleanse vanilla powder.

The Clean Cleanse powder is part of the Clean Program, a 21-day nutritional cleanse that, according to the program's website, can boost your skin, sleep, digestion, energy, weight loss, and mental clarity.

19Block out gossip.

Meghan has previously said she doesn't read anything in the press, and that she and Harry make any effort to drown out noise when it comes to their relationship.

"It has its challenges, and it comes in wavessome days it can feel more challenging than others. And right out of the gate it was surprising the way things changed. But I still have this support system all around me, and, of course, my boyfriend's support. I don't read any press. I haven't even read press for Suits. The people who are close to me anchor me in knowing who I am. The rest is noise. Of course it's disheartening. It's a shame that that is the climate in this world, to focus that much on that, to be discriminatory in that sense. I think, you know, at the end of the day, I'm really just proud of who I am and where I've come from and we have never put any focus on that. We've just focused on who we are as a couple. And so when you take all those extra layers away and all of that noise, I think it makes it really easy to just enjoy being together."

20Volunteer your time to a cause you care about.

This year, it was revelaed that Meghan regularly volunteered at a soup kitchen in Toronto when she was working on Suits.

"Meghan Markle was an active supporter and volunteer of St. Felix Centre during her time living in the city while working on Suits. She volunteered on a regular basis in our kitchen as part of our Community Meals Program. The duchess also donated food from the set of Suits, and on one Thanksgiving she brought in all the food, turkeys and the fixings for over 100 people."

21Experiment with different eating styles.

She told Best Health in an interview in 2016: "I try to eat vegan during the week and then have a little bit more flexibility with what I dig into on the weekends."

22Check out new fitness studios.

In Meghan's guest editor's letter in Vogue, she mentioned an affinity for London-based fitness studio Heartcore's Ritual class. "Heartcore's new Ritual class is a high-energy, cardio-based mat workout incorporating elements of yoga, Pilates and barre," the description in Vogue reads.

23Embrace your favorite food.

In an interview Meghan did with former First Lady Michelle Obama for British Vogues September issue (which Meghan guest-edited, btw), Meghan revealed she loves tacos.

"So, over a casual lunch of chicken tacos and my ever-burgeoning bump, I asked Michelle if she would help me with this secret project," the Duchess wrote.

24Be independent, even when you're in a relationship.

I can tell you that at the end of the day I think its really simple, she told Vanity Fair of her relationship with Prince Harry. Were two people who are really happy and in love. We were very quietly dating for about six months before it became news, and I was working during that whole time, and the only thing that changed was peoples perception. Nothing about me changed. Im still the same person that I am, and Ive never defined myself by my relationship.

25Make food a family affair.

"I am a big fan of Sunday suppers. Whether we're eating lamb tagine, pot roast or a hearty soup, the idea of gathering for a hearty meal with friends and family on a Sunday makes me feel comforted," she told Today. "I enjoy making slow-cooked food on Sundays, like Filipino-style chicken adobo. It's so easycombine garlic, soy (or Bragg Liquid Aminos), vinegar, maybe some lemon and let the chicken swim in that sauce until it falls off the bone in a Crock Pot."

26Speak about your passions.

Meghan said during a panel discussion on International Women's Day in 2019, Your confidence comes in knowing that a woman by your side, not behind you, is actually something you shouldn't be threatened about but, opposed to that, you should feel really empowered in having that additional support that this is really about us working together."

27Find a creative outlet, like writing.

Before becoming royal, Meghan ran a lifestyle site called The Tig. She shared with Allure in 2017, "The Tig has been sort of swirling in my mind for years as something I wanted to do. My mom was a travel agent, so off-the-beaten-path travel has always been a big part of my life. And growing up in California, farm-to-table dining was something that I experienced. I'm the person friends come to when they want to find the perfect restaurant or boutique hotel on the outskirts of Paris. As opposed to scouring the Internet for a travel guide, wouldn't you rather ask the people who are really cool who go there? That's what I do. So I wanted to get all of that and put it together on one site."

28Always have healthy snacks on hand.

She previously told Good Housekeeping what snacks she likes: "Hummus, carrotsbecause I love them and so does my dog, Bogart, strangelya green juice, almond milk, for sure, and a chia seed pudding I make every single week. So easy, so good. I really love to cook."

29Value your education.

According to Glamour UK, while speaking to students and staff at the University of the South Pacific in Suva, Fiji, the Duchess of Sussex talked about the value of education and the cost of university.

As a university graduate, I know the personal feeling of pride and excitement that comes with attending university, she began. From the moment you receive your acceptance letter to the exams you spend countless late nights studying for, the lifelong friendships you make with your fellow alumni to the moment that you receive your diploma, the journey of higher education is an incredible, impactful and pivotal one. I am also fully aware of the challenges of being able to afford this level of schooling for many people around the world, myself included. Getting honest about the difficulties of paying for life as a student, she said, It was through scholarships, financial aid programs and work-study where my earnings from a job on campus went directly towards my tuitionthat I was able to attend university. And, without question, it was worth every effort.

30Start your day with hot water and lemon.

Meghan shared with Delish in 2018 that when she shot Suits, she'd have hot water with lemon right when she woke up, then eat steel-cut oats with bananas and agave syrup for breakfast.

31Spend time with furry friends.

The Duchess of Sussex had two dogs when she was living in Toronto at the time she met Prince Harryrescues named Guy and Bogart. According to Vanity Fair, Guy made the move with Meghan to London when she and Harry began seriously dating, and Bogart remained behind in Toronto with friends of Meghan's.

32Let yourself indulge.

Meghan shared with Delish in 2018, "I'm always hoping I'm having lunch with people, so we can share fries. It's its own food group for me."

33Practice moderation.

According to Harper's Bazaar, Meghan named her now-defunct lifestyle blog The Tig after her favorite brand of red wine, Tignanello. "God, do I love wine; a beautiful full red or a crisp white. But if its cocktails, I love a spicy tequila cocktail, negroni, or good scotchneat," she said. "Do the things you enjoy within reason," she says. "Know your body and what works for you and youll be fine."

34Define yourself how you want to.

"You don't have to play dress up to be a feminist. You are a feminist exactly the way you are. You can be a woman who wants to look good and still stand up for the equality of women. There's no uniform for feminism; you are a feminist exactly the way you are," she told Create & Cultivate in 2017.

35Practice meditation.

According to Bustle via Meghan Markles former blog, The Tig, she practiced Vedic meditation. Vedic meditation comes from the Veda, which is the ancient Indian system of knowledge from which yoga, meditation, and Ayurvedic medicine all stem, according to the New York Meditation Center.

36Mix veggies into your favorite dishes.

Meghan told Delish in 2018 that a friend convinced her to slow-cook zucchini for four to five hours, until it breaks down into a "filthy, sexy mush" to toss with pasta. "The sauce gets so creamy, you'd swear there's tons of butter and oil in it, but it's just zucchini, water and a little bouillon," Meghan said.

37Take breaks from your daily routine.

Meghan told Delish in 2018, "When I'm traveling, I won't miss an opportunity to try great pasta. I come back from vacation every year with a food baby, and I've named her Comida. I get to the set and I'm like, 'Hey, Comida's here, and she's kicking.'"

38Work on being kind to yourself.

"We just need to be kinder to ourselves. If we treated ourselves the way we treated our best friend, can you imagine how much better off we would be?" she said. "Try to find a space inside of you that reminds yourself that yes, you can have questions and self doubt, that's going to come up, that's human. But at the end of the day, you are enough exactly as you are."

39Try Megaformer workouts.

In an interview with Harper's Bazaar, Markle shared her love for the Megaformer, a machine created by workout guru Sebastien Lagree, founder of the Lagree Method. "[It] is hands-down the best thing you could do for your body," Markle said. "Your body changes immediately. Give it two classes, and you will see a difference."

40Carry tea tree oil.

She told Allure in 2017, "The one thing that I cannot live without when I'm traveling is a small container of tea tree oil. It's not the most glamorous thing, but if you get a cut, a mosquito bite, a small breakout, no matter what it is, it's my little cure-all. It's inexpensive, it's small enough to carry on, and I bring it with me all the time."

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40 Meghan Markle-Approved Diet And Workout Tips To Try - Women's Health

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