Plant-based diets continue to grow in popularity, worldwide. There are plenty of reasons people switch to a plant-based diet, including ethical and environmental reasons. However, a growing number of people are shunning meat for health reasons. Evidence shows that plant-based diets may help support the immune system, lower the risk of heart disease and stroke, and may be good for overall health.

While a well-planned plant-based diet can support healthy living in people of all ages, our nutritional needs change with different life stages, so people over the age of 65 may need to take more care when opting for a plant-based diet. They may have specific nutritional needs and may need certain nutrients, vitamins and minerals to stay healthy.

Here are some things over-65s may want to consider when switching to a plant-based diet:

Older adults need more protein compared to the general adult population in order to preserve lean body mass, body function and good health. While most adults only need around 0.75g of protein per kilogram of body weight a day, it's recommended that healthy older adults should increase their daily protein intake to 1.0-1.2g per kilogram of body weight. This is even higher for older adults who are malnourished or have a severe illness, as these conditions trigger a hypermetabolic state, where the body needs more energy and protein to function.

To ensure adequate protein intake, make sure meals and snacks contain plant-based proteins, such as chickpeas, tofu, black-eyed beans, kidney beans, lentils, quinoa, wild rice, nuts and seeds, nut butters and soya alternatives to milk and yoghurt. Eggs and dairy products are also good protein sources if you're including these in your diet.

Calcium and vitamin D both play an important role in maintaining good bone health, which is extremely important in older age as osteoporosis and associated fractures are a major cause of bone-related diseases and mortality in older adults.

Most adults need 700mg of calcium per day. However, women past menopause and men over 55 should have 1200mg of calcium per day. There's a wide range of non-dairy food products that contain calcium for those who are plant-based, including calcium fortified soya milk and almond milk, calcium fortified cereals, pitta bread, chapatti and white bread.

For those who include fish in their diet, fish such as whitebait, and sardines and pilchards (with bones) contain good amounts of calcium per serving.

Older adults are also recommended to get 10 micrograms (mcg) of vitamin D daily. Not only is vitamin D important for bone health, it's also one of the nutrients involved in supporting the immune system and helping it to function properly. Older adults are more vulnerable to deficiency as they may have less sunlight exposure, and their skin is less able to synthesise vitamin D.

Mushrooms grown in sunlight, fortified spreads, breakfast cereals, and dairy alternatives are all good sources of vitamin D.

Having said this, it's hard to get vitamin D from diet alone, so a supplement of 10mcg a day (especially in the winter for those who may not get outside often), is recommended. It's worth noting that some vitamin D supplements aren't suitable for vegans, as they may be derived from an animal source, so vitamin D2 and lichen-derived vitamin D3 may be used instead.

Vitamin B12 is essential for making red blood cells, keeping the nervous system healthy, and providing energy. Older adults need 1.5 micrograms of vitamin B12 per day, similar to younger adults. But many older people may be at risk of vitamin B12 deficiency, affecting an estimated one in twenty people aged 65 to 74 and one in ten people over 75.

Those who don't eat meat, fish or eggs may not be getting enough vitamin B12, as it's found abundantly in animal-based food sources. Some plant-based sources of vitamin B12 include fortified breakfast cereals, yeast extracts (like Marmite), soya yoghurts, and non-dairy milks. People may consider taking a Vitamin B12 supplement. Taking 2mg or less a day of vitamin B12 in supplements is unlikely to cause any harm. However, they should consult their doctor or registered dietitian first.

Low iron intake can be an issue for those who don't have a varied diet, especially for men aged 65 and over living in residential care homes and women over 85.

Iron is essential for making red blood cells, which carry oxygen around the body. It's also essential for physical performance, wound healing, supporting the immune system, cognitive development and function and thyroid metabolism. Older adults need 8.7mg of iron a day.

Plant sources include wholegrains, green leafy vegetables like spinach, seeds, pulses and dried fruits. Since iron in plant foods is absorbed less efficiently compared to iron in animal proteins, having vitamin C-rich foods like citrus fruits, green pepper and broccoli can help iron be better absorbed.

Some people find their appetite decreases as they get older. This can be caused by difficulties with chewing and swallowing, constipation, acute illness, impaired taste, vision and smell. But reduced appetite can contribute to unintentional weight loss and nutritional deficiencies. It's therefore important to find ways to get adequate nutrition in every meal, especially when plant-based, such as:

No matter your age, switching to a plant-based diet may have many health benefits if planned properly. Consulting with a registered dietitian before making the switch may help you develop the best plant-based diet tailored to your specific needs.

By Taibat Ibitoye, registered dietitian and doctoral researcher, University of Reading

10 myths about vegetarians and vegans

Here is the original post:
Vegetarian and vegan diet: Five things to consider when switching to a plant-based diet - 9Coach

Golf may be the official sport of douchebags everywhere (not mini golf, that's awesome), but it's hard to deny that there are several people who've transcended the overall lame nature of the glorified drinking game and managed to become legends in their own way. You have to have a tremendous personality to make people interested in golf, and John Daly, with his Diet Coke obsession, is definitely one of those characters.

John is probably one of the sport's most colorful characters. From the often ridiculous but awesome outfits he rocks on the green, to his constant struggles with addiction: whether it be food, alcohol, cigarettes, or Diet Coke, the outspoken and inconsistent golfer has become a subject of fascination for those who follow the sport.

Then there's also the matter of his four divorces.

Daly still persists, indulgent excesses, gripes with life, all of it. It seems that he's swapped out one set of addictions for another, however. After undergoing lap band surgery in order to curb his weight gain, John still slammed back tons of Diet Coke, however his intake needed to be reduced due to the nature of the procedure.

As John said in an interview with The Big Lead, "The band won't allow me to drink as many. If I don't have ice, I can drink it. I can't have it straight because of the carbonation. I used to have 26-28 cans a day. Now I have 10-12 at the most."

In addition to his penchant for sugar-free caramel colored carbonated beverages, Daly also is a longtime smoker, and attributes his lack of a fitness regimen to his cancer stick habit.

"Some guys want to do a little more cardio training; I can't see me being allowed to smoke a cigarette on a treadmill. I don't think they will let me into the gym if I do that. Will they?"

I mean, he could always just briskly jog outdoors with a pack of smokes rolled up into his sleeves if he really wanted to run and puff.

The 54-year-old, two-time major winner has opened up about his bladder cancer diagnosis and underwent a procedure to have it removed. However, he has said that there's a high chance the disease will return.

"[My doctor] said there's an 85 percent chance it comes back. I've got to go back and see him in three months. They will probably have to cut it out again. It's probably going to come back, and then another three months that you don't know," he told The Golf Channel.

John stated that despite the chance of the cancer returning, he was fortunate in some respects, "Luckily for me they caught it early, but bladder cancer is something that I don't know all the details. But it doesn't look like it may go away. We will just see what happens. Maybe there's a miracle."

John's back pains and kidney stones ultimately forced him to withdraw from the Charles Schwab series and see a specialist.

"[My urologist told me] it doesn't look like any stones are in there. But unfortunately, you have bladder cancer. After I did the CT I was fixing to sip on my Diet Coke and he said, 'Don't drink anything. We have to get you back in here and get this cancer out of you.'"

John's career has spanned an impressive 33 years where he's won a five PGA tour titles. He was approved to use a cart last year after getting his American with Disabilities Act application approved. In the past few years, John has mentioned a persistent knee injury that's impeded his ability to play effectively.

Despite his years of bad health habits, he's vowed to make a more concentrated effort to take better care of himself.

"I'm cutting way, way back on the Diet Coke and counting minutes before I can have a cigarette. I'm trying to quit smoking. The doctors aren't saying it's too late. Unfortunately, it's a cancer that keeps coming back. But I'm going to listen to them, and I'm going to try and quit smoking.If it comes back, it comes back. Six months to a year, if it doesn't go away, I'm going to live my life. I'm gonna have some fun. I always tell people I've lived one hell of a life. No matter what happens, I'm not scared to die or anything."

He continued, "It would have been nice to play the last seven or eight or 13 years of my career a little more healthy. But hey, I'm still working, I'm still living life, I'm still doing the things I need to do ... I can accept the challenge. I'm not scared of that. I just want my kids to be OK and everyone else in my family."

More here:
John Daly Loves Diet Coke, and I'd Rather Watch Him Slam It Than Golf - Distractify

A bill that would allow CBD derived from hemp to be sold as a dietary supplement was introduced in the House of Representatives last week in a bid to jumpstart an industry hampered by inaction from the U.S. Food and Drug Administration (FDA).

The bipartisan measure, The Hemp and Hemp-Derived CBD Consumer Protection and Market Stabilization Act of 2020 (H.R. 8179), was introduced on Friday by Democratic Rep. Kurt Schrader of Oregon and Rep. Morgan Griffith, a Republican from Virginia.

Hemp was historically an important crop for Virginia farmers, and dietary supplements made from it do not possess dangerous addictive qualities, Griffith said in a statement. Nevertheless, the current state of regulation creates confusion about its legal uses. I joined this bipartisan bill to provide certainty for hemp farmers that their crop may find legal uses.

If passed, H.R. 8179 would ensure that cannabidiol (CBD) and other non-intoxicating constituents of hemp could be lawfully marketed as a dietary supplement under the Federal Food, Drug, and Cosmetic Act. The bill would also require CBD and other hemp extract products to be manufactured and sold under existing regulations for dietary supplements. Hemp and products derived from the crop, including CBD, were legalized under the 2018 Farm Bill. But while the FDA has asserted the authority to regulate CBD under the bill and stated that selling ingestible CBD products is illegal, the agency has so far failed to issue guidance for CBD to be used as a dietary supplement or as an ingredient of foods and drinks.

Brandon Beatty, the CEO of Bluebird Botanicals and the director of the industry group the U.S. Hemp Roundtable, explained the importance of the legislation in an email to High Times.

This bill is critical to regulating and opening up the CBD dietary supplement market. Since the passage of the 2018 Farm Bill, hemp and CBD have been legal yet not fully approved for use in dietary supplements by the FDA, Beatty said. The FDA has been investigating a regulatory path forward for the nascent industry, yet this process has been extremely slow and in that time, shady fly-by-night CBD companies have been able to proliferate and market unsafe or improperly labeled CBD products to the detriment of consumers and other CBD companies. The industry simply cannot wait any longer for regulation, and this bill allows Congress to step in and mandate the FDA to finish its work in a more timely manner.

Beatty added that the legislation would benefit both his business and the CBD industry as a whole.

This bill will greatly support Bluebird Botanicals business by outlining clear guidance for the manufacturing, marketing, and commerce of our CBD products, he said. Itll also help weed out some of our untrustworthy competitors by requiring CBD companies to comply with new dietary ingredient requirements and other existing policies such as adhering to Good Manufacturing Practices.

Shawn Hauser, the chair of the hemp and cannabinoids practice at the law firm Vicente Sederberg LLP, said in a virtual interview that inaction from federal regulators is stifling the fledgling hemp industry in the United States.

The FDA has failed to act to regulate hemp and hemp-derived CBD products in the nearly two years since hemp farming was legalized, resulting in regulatory uncertainty and inadequate oversight of products in the consumer market, Hauser said. The FDAs inaction is hampering the promising U.S. hemp economy and devastating farmers and businesses across the supply chain.

Tyler Williams, the founder of the Cannabis Safety & Quality product certification program, characterized H.R. 8179 as a step in the right direction, but added that more guidance is still needed from Congress and the FDA.

I think this is a great starting point, but this is only a band-aid on a much bigger problem. For instance, this means that CBD would still be illegal to put into food and beverage products, Williams said in an email. Why are we saying it is safe for people to consume as a dietary supplement, but not as a food and beverage product? The bill also doesnt address the cultivation of the product or what regulating body it will fall under (i.e. USDA or FDA).

After its introduction on Friday, The Hemp and Hemp-Derived CBD Consumer Protection and Market Stabilization Act of 2020 was referred to the House Committee on Energy and Commerce for its consideration.

View original post here:
Bill To Regulate CBD As A Dietary Supplement Introduced In Congress - High Times

Highlights

Ketogenic diet has gained a good share of fame among the fitness enthusiasts around the world. A fad diet that several celebrities swear by, it basically eliminates carbohydrate and includes good fat to refuel our body with the lost energy. This reduction of carbs puts our body in the metabolic state of ketosis that may help in weight management and keep one full for a longer period of time. The idea of keto diet works well for the ones looking to shed extra kilos in very less time. And the best is, you don't have to completely give up on your favourite foods to get into this diet regime. Some of the must-have ingredients in a keto-friendly diet are ghee, cheese, coconut oil and more.

We found a quick and delicious keto-friendly recipe that will spice up your palate with oodles of ghee and masalas - it's called keto cabbage pulao. Here, cabbage is cooked in ghee, hing, cumin, coriander to get a plate of crunchy delight in just 10-15 minutes. Let's find out the recipe!

Also Read:Keto Diet: This Chicken Rice Dish Made In Thai Style Is Ideal For Weight Loss

2-3 cups cabbage, julienned

2 green chilli, slited

2-3 tablespoon ghee

Half teaspoon asafoetida

Half teaspoon turmeric powder

Half teaspoon red chilli powder (optional)

Half teaspoon cumin seeds

1.5 teaspoon grated ginger

1 teaspoon cumin-coriander powder

Salt, as per taste

Handful of chopped coriander leaves, to garnish

Step 1. Heat ghee in a deep base pan.

Step 2. Add asafoetida, cumin seeds to the pan and fry till the seeds crackle. Add ginger and fry.

Step 3. Add cabbage, green chilli, and turmeric, salt and give everything a good mix. Close the lid and let it cook on medium flame for 2-3 minutes.

Step 4. When the cabbage turns semi-soft, add cumin-coriander powder and red chilli powder (if needed) and fry everything together on high flame till the sabzi gets dry and crunchy.

Step 5. Transfer it to a bowl and garnish with chopped coriander leaves. Serve hot.

The non-dieters may also enjoy this dish with any curry they like. Happy cooking!

About Somdatta SahaExplorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.

See the rest here:
Keto Diet For Weight Loss: This Quick And Easy Keto Cabbage Pulao Will Make Your Meal A Tasty Affair - NDTV Food

Dorit Kemsley's daughter, Phoenix, is already a star baker, so when the 4-year-old whips up one of her famous cakes, cookies,ormuffins,The Real Housewives of Beverly Hills cast member excitedly devours the sweets treats."I love baking with my daughter Phoenix," Dorit told E!."So anything that we bake together I absolutely indulge in."

A typical indulgence for Dorit "really depends on the day," she explained. "Sometimes I'm in the mood for a cookie, sometimes a bowl of chips." However, for her typical go-to snack,"carrots and hummus is always a fave," Dorit said."With a handful of raw almonds and/or cashews."

While Dorit starts each day with a glass of hot lemon water (and a hug from Paul "PK" Kemsley!), she switches it up when it comes to hergo-to healthy recipe. "It's usually between a really great green shake, a yummy vegetable soup, or avocado toast with a poached egg," she told E!.

In 2019, Dorit opened up to her instagram followers about her daily diet, noting that a typical dinner would be "salmon, chicken, brown rice, and veggies. Or a yummy soup and a nice salad."As for her overall approach,Dorit tries to maintain balance in her diet."For the most part, I eat healthy and clean, but I believe in moderation," she wrote at the time."If I have a naughty day, I'll be really good the next day."

Want more The Real Housewives of Beverly Hills? New episodes air every Wednesday at 9/8c or catch up on this season through the Bravo app.

Bravos Style & Living is your window to the fabulous lifestyles of Bravolebrities. Be the first to know about all the best fashion and beauty looks, the breathtaking homes Bravo stars live in, everything theyre eating and drinking, and so much more. Sign up to become a Bravo Insider and get exclusive extras.

Read more from the original source:
Dorit Kemsley Reveals the Very First Thing She Drinks Every Single Day - Bravo

The way we travel has been turned upside down by the coronavirus pandemic. Millions of people use public transit and hired cars to travel to and from work or to other obligations. Its a massive part of how we live our lives.

So whats the safest way to travel by bus, train, subway, or hired car during the pandemic? These travel systems have already adapted to the pandemic. In New York City, the subway system is using extra sanitization practices, requiring masks and limiting the number of people allowed in train cars.

Source: Columbia University/Youtube

Hired cars like Uber and Lyft have also introduced new practices, including social distancing between driver and passenger when possible and the necessity of masks for both parties.

To keep yourself safe while riding public transit, health experts recommend wearing a mask. This is the most important part of your trip. You have to wear a mask, Shan Soe-Lin, Ph.D., a lecturer in global affairs at Yale University in New Haven, Connecticut, and a trained immunologist told TODAY. Its the best thing you can do.

You can also bring hand sanitizer and wipes to use after touching surfaces. Dr. Anne Liu, an infectious disease physician at Stanford Health Care in Palo Alto, California, told TODAY, echoing what Soe-Lin said about masks, The number one, two and three most important things are to wear a mask, to wear a mask and to wear a mask. Of the things that we recommend social distancing, hand washing (and) mask wearing in a public transportation setting, the most important thing is mask wearing.

Make sure trips are essential, keep a distance from others, and open windows if possible in hired cars or buses to help minimize the transfer of the virus. Experts encourage walking or bike riding if possible.

Read more about protecting yourself from coronavirus. Check the CDC website for more information on how to protect yourself and check our latest article to learn how COVID-19 differs from the flu.

Sign this petition to Make Testing and Treatment For Coronavirus Free to Ensure Containment!

Eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer and has many side effects.

Interested in joining the dairy-free and meatless train? We highly recommend downloading the Food Monster App with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.

For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to the One Green Planet Newsletter! Lastly, being publicly-funded gives us a greater chance to continue providing you with high-quality content. Please consider supporting us by donating!

See the original post here:
How to Use Public Transit Safely During the Pandemic - One Green Planet

Bicycling along the new stretch of the Bay Trail would be a good and safe way to enjoy Labor Day. Here Richmond resident Maria Elena takes her first ride on the trail Photo: Pete Rosos

Using lessons learned from Memorial Day and Independence Day where social gatherings led to the spread of COVID-19, health officials are offering tips to the public on how to stay safe over Labor Day weekend.

Following celebratory events, contact tracing has shown that many people likely became sick with COVID-19 after attending a party or picnic with friends and family. A common theme found by contact tracers was that people attended these gatherings despite showing symptoms of COVID-19, such as coughing. There were also people who attended gatherings who didnt know they had COVID-19 because they didnt have any symptoms, but who later tested positive and infected others at the gathering.

We all miss spending time with friends and family, said Dr. Lisa B. Hernandez, the city of Berkeley health officer. But containing COVID-19 is a collective effort. The choices we make as individuals impact our whole community. We all need to do our part that includes wearing face coverings, physical distancing, and limiting in-person socializing.

Health officials discourage social gatherings with people who dont live in your home because these get-togethers, even small ones, increase the risk of spreading COVID-19. Health officials offer the following tips for a safer celebration:

Be extra cautious in the days before gathering with others: If you know youre going to meet with people from outside your household, stay home as much as possible and limit public activities in the days before in order to reduce the chance of getting sick and infecting others at the gathering.

The Labor Day weekend forecast predicts unseasonably warm temperatures. Smoke and ash from regional wildfires have created unhealthy air quality for many communities. Health officials warn to factor-in your local forecast when planning Labor Day activities. In many areas, the safest place to celebrate will be indoors, at home, among your household unit only.

Berkeley is also recommending that people limit their activities to lower their risks. For example, if you get your hair cut at a salon this week, you might not eat outdoors or a restaurant but decide to get take out or cook at home. You might not go to the grocery store.

Each activity adds risk, and by framing your activities in terms of trade offs, you can lower your risk level, Berkeley posted in a message on its website. For those over 60 years old or with underlying health conditions, choose fewer activities to more tightly manage your risk.

There are now more options at the buffet of activities, said Dr. Hernandez. But, in terms of physical proximity with others, COVID-19 still forces us on a distancing diet. Dont go for everything on the table.

Berkeleyside relies on reader support so we can remain free to access for everyone in our community. Donate to help us continue to provide you with reliable, independent reporting.

SUPPORT BERKELEYSIDE

View original post here:
Tips on how to stay safe and not spread COVID-19 on this Labor Day Weekend - Berkeleyside

A newly funded Texas A&M AgriLife Research project seeks to slow population losses among more than 2.6 million managed honey bee colonies in the U.S.

Honey bees provide pollination services that uphold $16 billion in U.S. agricultural crops. However, managed colonies have seen annual declines. Those include a 40% decline as recently as 2018-2019, said Juliana Rangel, Ph.D, AgriLife Research honey bee scientist in the Department of Entomology, Bryan-College Station.

The declines are attributed to several general issues, including poor nutrition and susceptibility to pathogens and diseases, said Pierre Lau, AgriLife Research graduate assistant, and a Texas A&M University doctoral candidate in Rangels laboratory.

Lau is also the project leader. To prevent future managed colony losses, his team will look for ways to strengthen bee colony immunity to disease pathogens by feeding them more nutritious diets.

The project is supported by a U.S. Department of Agriculture pre-doctoral fellowship titled Optimizing Macronutrient Contents in the Honeybee Diet as a Mechanism for Pathogen Defense.

The research team includes Lau, Texas A&M graduate student Alexandria Payne, undergraduate students Cora Garcia and Jordan Gomez, along with Rangel. Spencer Behmer, Ph.D., AgriLife Research professor in the Texas A&M department of entomology, is also part of the team, as is his postdoctoral research associate Pierre Lesne, Ph.D.

Researchers will place heavy focus on macronutrients, which are those nutrients in the highest demand by a healthy body for proper metabolism and physiology, Lau said.

His teams work will be to first understand the varying amounts of proteins and lipids, or macronutrient ratios, present in bees diets. They will work to optimize an ideal diet with varying ratios of macronutrients, then they will observe physiological benefits to bees that receive increasingly nutritious dietary mixes.

Commercial honey bee colonies succumb especially to Nosema ceranae and deformed wing virus. Nosema ceranae, a fungal pathogen, causes a fatal intestinal disease, while deformed wing virus causes death due to developmental complications in heavily infected adults, particularly due to crumpled wings.

Besides pathogens and diseases, Lau said, honey bee declines within agroecosystems which describe most agricultural crop scenarios can also come from parasitization, poor queen health, pesticide exposure and landscape fragmentation.

As such, in addition to immunity, the researchers will investigate how nutritional changes affect expression of genes that mediate proper honey bee development and growth.

We know that pollen is the most important source of nourishment for bees, but as a field of research, we have a poor understanding of all the macronutrients that make up pollen, Lau said.

At the same time, Lau and collaborators, in an unpublished study, were able to determine the nutritional content of certain pollens. In the same study, they noted that honey bees preferred pollen with a lower ratio of protein to lipids, or P:L ratio, than what would be currently available in the beekeeping industry. Moreover, Lau said, existing research shows that organisms naturally seek out pathogen-fighting nutrients in their surroundings.

Does this mean that honey bees can alter their macronutrient intake to self-medicate and increase their tolerance to a pathogen, given the availability? Lau said. It could also be that the role of lipids is more significant than we understand.

Additionally, Rangel said, honey bees need certain plants in the vicinity to help them with physiological processes. Those include metabolizing certain macro and micronutrients. What if those plants are not available in a crop system?

We know that honey bees need variety in their diet, Rangel said. But, to what extent are certain nutrients required, or even sought after, by the bees for proper nourishment?

Can we introduce supplemental macronutrients that allow honey bees to self-medicate in the presence of pathogen infections? Lau added. This will be our focus for the next two years.

Read more about the Texas A&M Honey Bee Research Program online, and follow Rangels lab on Facebook.

See original here:
Honey bee nutrition might be key to healthy populations | AgriLife Today - AgriLife Today

As Marina Giokas sails the Strait of Georgia off the southwestern coast of B.C., her phone rings. Despite being on the high seas, the West Vancouver communications and finance consultants cell signal is clear as a bell.

Youve got to love technology, she quips.

Giokas means that in more ways than one. Since 2018, Giokas has depended on nutrigenomics the way genes interact with different foods and nutrients to personalize her diet.

Story continues below advertisement

Since taking a DNA test through Vancouver company dnaPower Inc., Giokas has been using the companys resulting personalized report to discover the best diet for her genetic makeup.

It goes deep, she says of the service. Its about what your body does not tolerate and what it needs more of.

Marina Giokas, pictured here with her boat in West Vancouver, uses a personalized nutrigenomics report to guide her diet choices.

Darryl Dyck / THE GLOBE AND MAIL

Giokas now eats more fruit and vegetables, washing them thoroughly to remove any pesticides or chemicals. And shes said goodbye to supplements. Instead, Giokas has replaced them with the B vitamins the report said she needed.

After a tough year of treatment for breast cancer in 2017/2018, shes hoping these simple changes to her diet and exercise regime will keep her feeling healthier.

Personalized diet and wellness plans based on DNA have grown in popularity in recent years as Canadians look for new, tech-savvy ways to improve their health. According to Statistics Canada, 63.1 per cent of Canadians are now considered either overweight or obese.

Health experts have long known that a one-size-fits-all approach to diet doesnt work. One person might drop 20 pounds on a high fat diet or low carb diet, while the scales needle doesnt budge for someone else who eats the same foods. So how can we know in advance which side of the equation someone will land on?

Clients of dnaPower Inc. receive a swab to collect their DNA, then send it back through the mail.

Darryl Dyck / THE GLOBE AND MAIL

Lois Nahirney, president and founder of dnaPower, says she gets asked that question all the time, particularly in relation to the popular low-carb, high-fat Ketogenic diet. When people ask her if its right for them, she responds, It depends.

Story continues below advertisement

Im looking at a report right now that shows this person has a problem with dietary saturated fats. Thats someone who would have some challenges on a Keto diet, she explains. Based on this persons DNA, the company would likely recommend eating unsaturated fats found in flaxseed oil, hemp seed and walnuts. Leafy greens would get a thumbs up too, while dairy and fatty meats would go on the no-no list.

The idea behind nutrigenomics is that by understanding your unique DNA, you can match your diet choices to how your body processes nutrients. For example, research has linked specific genes, or groups of genes, to conditions like lactose sensitivity, food allergies, gluten intolerance and caffeine sensitivity. Nutrigenomics may reveal that someone should stay away from too much coffee, eat more healthy fats or specific vitamin-rich foods, for example.

Taking a DNA test is as easy as sticking a swab in your cheek and then mailing it back, says Nahirney. Results still come back within two to six weeks, and clients then can go over the results with a dnaPower dietitian. The cost is $299. (DNA-based reports addressing other wellness areas like exercise and brain health are also available for an added fee.)

Lois Nahirney, founder and CEO of dnaPOWER, at her home office in Vancouver.

Darryl Dyck / THE GLOBE AND MAIL

dnaPower is only one of many companies using biometric readings to create targeted health and diet plans. Theres DNAfit from the U.K. which provides everything from sleep and stress reports to personalized diets and meal plans. Milwaukee, WI-based GenoPalate offers personalized recipes built from clients genetic results, and Torontos Nutrigenomix promises a way to eat according to your genes.

But the question for most potential clients might be: Does it work?

Kristin Kirkpatrick, a registered dietitian and wellness manager for the Cleveland Clinic Wellness Institute, says she has seen firsthand how personalized nutrigenomic testing has helped patients commit to their diet once they understand which diets and exercise programs may work best for them. Some have switched from a Keto diet to a Mediterranean-based one. Others have swapped resistance training for more aerobic exercise.

Still, while DNA testing for wellness offers the potential for addressing more serious health conditions in the future, theres more research to be done first, she says.

Though DNA-based diets are trending and gaining valuable evidence through studies, we are not ready for prime time quite yet for recommending to all populations, she says, mentioning that people may also be unable to afford genetic testing since it is not typically covered by insurance.

But Giokas is glad she took the plunge and shelled out for the test, even if she falls off the wagon from time to time, tempted by cheese and popcorn. Having her DNA-based health plan gives her the motivation to get back on track.

Im amazed just how simple it is to take control of your health once you have the information, she says.

Link:
Diet by DNA: How tech is changing what it means to eat healthy - The Globe and Mail

ICYMI, best-selling author, podcast host, and entrepreneur Rachel Hollis has a lot of fans. Like, we're talking 1.8 million Instagram followers. Casual.

Unsurprisingly, Rachel is busy. (Did I mention she just launched an appcalled The RISE Apptoo?) Her secret to staying energized through it all? Good food, of course!

I want to eat foods that bless my body, Rachel tells Women's Health. Saying it like this helped me to get out of the way I was raised, which was thinking of food as good or bad and punishing myself if I ate something bad.

Basically, this means that Rachel tries to eat intuitively, opting for whatever she feels will give her the strength she needs to carry about her day. Growing up, I developed really unhealthy approaches to food, like emotional eating and binge-eating, and no consciousness about the way food affected our bodies," she says. Now, I try to pay attention. I ask: How does this food make me feel? Does it give me energy?

For Rachel, this means a happier, healthier relationship with foodand all of the benefits that go along with it.

I hate diets because diets are all about restrictions, she explains. I think the easiest thing that you can do if youre trying to make a change in your nutrition or health is to add something, not subtract it.

Feelin inspired? Heres what a typical day of Rachels eatsfrom breakfast to dessertlooks like.

Rachel is the definition of an early-riser. She gets up at 4:30 a.m. in the morning so that she can read, have her coffee, and journal before the kiddos wake. Around 6:30 or 7 a.m., she drinks some natural pre-workout (she loves a brand called Natural Force) and then gets in a sweat, which usually involves a run.

Then, an hour or two later, after showering and checking on her kids, its time for breakfast. Its always a green smoothie with almond milk, hemp, flax, natural almond butter, collagen protein powder, and spinach. Rachel says. Yum!

This content is imported from {embed-name}. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Recently, Rachel has gone the grazing route, opting for a few hearty snacks throughout the day instead of one big lunch.

My favorite snacks are green apples, almonds, and almond butter. Ive got Justins nut butters in just about every flavor, she says. I also love RXBARs. (She digs their simple, transparent ingredients.)

Another favorite: protein overnight oats with berries.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

She also munches on tons of veggies, and she says she feels best when she eats raw foods.

Rachels other staple throughout the day is hydration. I drink water like it's my job, she says. Im a long-distance runner, and its 100 degrees in Texas, so I have to make sure Im hydrating. To give her H2O a boost, Rachel adds sugar-free electrolytes called LYTEshow, which she says give her water a yummy lemon-y flavor.

Organic Apple Ginger Pre-Workout

$39.99

Chocolate Sea Salt Protein Bar

RXBARamazon.com

Classic Peanut Butter

$5.88

Sugar-Free Electrolytes

$19.95

Come dinnertime, Rachel likes to sip on a lil cocktail (her fave is vodka in La Croix) while she cooks. Im not going to pretend that I dont have cocktails, she says. Straight whiskey, vodka, and tequila are my only go-tos, though. I really tried to get on the White Claw bandwagon, but my body cant do it.

What exactly dinner looks like, though, varies depending on whether Rachel has kiddos to feed (they live with her for half of each week). When shes solo, she keeps it super simple with a protein like steak, chicken, and fish with a side of veggies. If her children are with her, though, she makes the same thing, plus some sort of carb (like pasta), too.

They had spaghetti last night, so I had spaghetti too, she explains. I dont want my kids to see me prepare a full meal for them while I eat something different, she says. I think that sort-of says that theres something wrong with what theyre eating.

Whether Rachel is eating out or at home, her love for sweets is strong.

Baked goods are my favorite, she says. I love cake. I love cookies.

Though she also loves dairy-based treats, too, she doesnt stomach them too well anymore. I love things like ice cream and banana pudding, but they dont end well for anybody. So, to save her tum, she limits these to special occasions. Same, girl. Same.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

View post:
Rachel Hollis Diet Is All About Intuitive Eating And Staying Energized - Women's Health