Heres yet another reason to try the Mediterranean diet, which is actually not a strict diet at all but a pattern of eating that focuses on fresh, whole foods and avoids highly processed foods.

New research finds it may support healthy aging. And who among us doesnt want to live a long, healthy life? Research published in The BMJ in February 2020 found that the Mediterranean lifestyle helps alter gut bacteria, which, in turn, helps reduce frailty and promote healthy aging.

The gut microbiota of more than 600 people in five European countries were profiled before they began a one-year-long Mediterranean diet. When their gut bacteria were checked at the end of the year, they had better bacterial diversity in the gut, and the bacteria that increased in volume were associated with reduced frailty (improved walking speed, hand strength and cognitive function, and less inflammation).

Just what is a Mediterranean diet? It is based on the dietary habits of people in Italy and Greece. Much of the diet consists of vegetables, fruits, whole grains, beans, herbs, nuts, seafood and olive oil. Poultry, eggs, cheese and red wine are consumed in moderation. Red meat, refined grains, processed foods and sugar-sweetened beverages are only consumed in small amounts.

How can you get started? Start the day with a bowl of oatmeal with fresh berries. Have some tuna over a leafy green salad for lunch and a piece of salmon over brown rice with vegetables for dinner. Enjoy a glass of red wine with dinner, too.

Think fresh, whole foods. As you age, youll be happy you did.

Q: Is it better to eat a bigger breakfast or bigger dinner?

A: It turns out eating a big breakfast compared with eating a big dinner has a significant effect on metabolism, according to research published in the Journal of Clinical Endocrinology & Metabolism in February 2020.

Researchers used a process called diet-induced thermogenesis, which is a marker for metabolism, to measure how the body uses energy after eating. When people ate more for breakfast than dinner, their diet-induced thermogenesis was more than twice as high as when they ate the same number of calories for dinner. A bigger breakfast resulted in lower peaks in blood sugar and insulin.

Researchers found a smaller breakfast was associated with increased sugar cravings throughout the day. Go ahead; have that omelet and whole-wheat toast in the morning. Then go lighter in your evening meal to burn more calories.

We all know whole grains are good for us (and part of the Mediterranean diet plan), but how do you incorporate them into meals? Heres a tasty breakfast using wheat berries. Its from Food & Nutrition magazine.

1 cup raw wheat berries, rinsed

1 cup red pear, diced

1 cup red grapes, diced

1 teaspoon ground cinnamon

teaspoon ground nutmeg

2 cups vanilla yogurt

Rinse wheat berries in strainer and place in a pot with 2 cups water. Bring to boil, and then cover and simmer until wheat berries are tender and most water is absorbed, about 15 minutes. Remove from heat, and drain any remaining water.

Place wheat berries in a medium bowl. Mix in pear and grapes. Stir in cinnamon and nutmeg. To serve, place cup wheat berry blend in bowl, and top with cup vanilla yogurt.

Serves 10 (Serving size: cup wheat berry blend with cup yogurt)

Per serving: 140 calories; 6 grams protein; 28 grams carbohydrates; 1 gram fat; 3 milligrams cholesterol; 4 grams fiber; 12 grams sugar; 38 milligrams sodium

Charlyn Fargo Ware is a registered dietitian at Hy-Vee in Springfield, Ill., and the media representative for the Illinois Academy of Nutrition and Dietetics. Contact her at [emailprotected], or follow her on Twitter: @NutritionRd, or click here for additional columns. The opinions expressed are her own.

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Charlyn Fargo Ware: Heres Another Win for the Mediterranean Diet - Noozhawk

Cynthia Radnitz, Jingwen Ni, Danielle Dennis, Brianna Cerrito

School of Psychology, Fairleigh Dickinson University, Teaneck, NJ, USA

Correspondence: Cynthia RadnitzSchool of Psychology, Fairleigh Dickinson University, 1000 River Road., Teaneck, NJ, USATel +1 (201) 692-2306Fax +1 (201) 692-2304Email radnitz@fdu.edu

Abstract: To assess the health benefits of a vegan diet, observational studies of diabetes (non-insulin dependent; NIDDM), cancer, mortality, gut microbiota, hypertension, lipids, and overweight were examined. Utilizing PRISMA items to identify articles and assess their quality for inclusion, 44 studies were screened into the review. In two separate studies, vegans did not havea reduced risk of diagnosis of any cancer, nor of specific cancers when the effects of BMI were adjusted. When data were aggregated, there was a reduced risk of any cancer. Vegans had lower total cholesterol and LDL-C levels compared to omnivores, and in some cases other dietary groups. In the US, there was a reduced risk of a diagnosis of NIDDM and in Western countries, vegans had lower BMI. Research support for reduced risk of diagnosis of female cancers, improved mortality rates, lower blood pressure, lower triglycerides, and a healthier microbiome for vegans compared to omnivores was inconsistent. There was no evidence that reduced specific cancer incidence rates were lower in vegans although inadequate sample sizes had hampered these analyses. In vegans, HDL-C levels were either lower or not significantly different from omnivores. Geographic location was a strong moderator with the most compelling evidence for the health advantages of a vegan diet coming from the US, whereas in Taiwan, India and Vietnam, there was much less evidence of its benefit. In some instances, sex moderated the association between adopting the diet and health outcomes. Adherence, specific content of the diet, and dietary comparison groups utilized in studies may also affect results. Although a vegan diet is associated with some health benefits, the level of support for the benefit varied according to the health outcome being measured, with evidence emerging that BMI is an important mediator and geography and to a lesser extent sex are important moderators.

Keywords: vegan, vegetarian, health

This work is published and licensed by Dove Medical Press Limited. The full terms of this license are available at https://www.dovepress.com/terms.php and incorporate the Creative Commons Attribution - Non Commercial (unported, v3.0) License.By accessing the work you hereby accept the Terms. Non-commercial uses of the work are permitted without any further permission from Dove Medical Press Limited, provided the work is properly attributed. For permission for commercial use of this work, please see paragraphs 4.2 and 5 of our Terms.

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Health Benefits of a Vegan Diet: Current Insights | NDS - Dove Medical Press

The coronavirus-induced lockdown has given people ample time to follow their creative pursuits. However, it has also given rise to this new wave of quarantine cooking. From trying out the now viral Dalgona (whipped) coffee to making rasgullas and baking cakes, people are constantly sharing pictures of recipes on different social media platforms, demonstrating how they are utilising their time. This quarantine cooking is not just for sustenance, but also for entertainment and stress busting.

With the trend gaining followers every minute, experts have a word of caution for people. They say that as physical activity has reduced now that everyone is indoors, it is better to limit the frequency of high-calorie food items and stick to healthy options.

From trying out the now viral Dalgona (whipped) coffee to making rasgullas and baking cakes, people are constantly sharing pictures of recipes on different social media platforms, demonstrating how they are utilising their time.(Getty Images/iStockphoto)

Dr Vinu Kumar, a Ludhiana-based clean eating and lifestyle mentor, said, In this time of global health emergency, one should try to increase their immunity by opting for healthy alternatives.

Along with staying inside, people should keep a tab on their health. Indulging in a high-calorie diet on a daily basis with no physical activity will only lower the immunity, making one vulnerable to infections. Rather than following the trend, one should set an example by including seasonal fruits and vegetables in the diet, she said.

Eating seasonal fruits and vegetable prepare the body to handle the extreme temperatures. Fruits such as papayas and watermelons have high water-content, causing a cooling effect on the body. Moreover, the fibre is great for the digestive system. Similarly, chutneys made from mixed seasonal fruits and herbs are also beneficial. Indian homemade drinks such as thandai and aam panna should also be included in summer diet, she added.

Rather than following the trend, one should set an example by including seasonal fruits and vegetables in the diet as these prepare the body to handle the extreme temperatures, say experts.(Getty Images/iStockphoto)

Dr Ritu Sudhakar, chief dietician at Dayanand Medical College and Hospital (DMCH), said that anything in excess can be harmful.

One of my acquaintances told me that she has been baking cakes on a daily basis since the lockdown, which is obviously harmful for health. While preparing pizza or desserts at home is a better option than ordering from outside, it should not be frequent. For healthier options, one can use jaggery or honey in place of sugar, add less cheese and more vegetables to a pizza and try different fruit smoothies. Nuts, sprouts, dry fruits and eggs should be added to ones diet to boost the immunity, she said.

To benefit from this trend, one can try new dishes at home rather than eating outside after the lockdown is over, she added.

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Boost your immunity with a healthy diet, say experts - Hindustan Times

Honestly, I will listen to pretty much any insights into Jennifer Lopez's life, so when her chef recently shared some anecdotes about her eating habits with Us Weekly, I just about busted out my pen and paper to take notes.

Kelvin Fernandez, who gets the very brag-worthy job of being chef to J.Lo and Alex Rodriguez, said that he constantly asks clients about their dietary preferences and allergies because he doesn't want to mess up. One of the things he's learned to steer clear from when cooking for Jennifer is surprising: salmon.

I know Jennifer doesnt love salmon, so if Im cooking salmon for the [table], I always got to do a sea bass or a halibut or cod for Jennifer because shes just not a fan of the texture and the taste of salmon, he told the outlet. Good to know! I suddenly don't like salmon either!

But Kelvin said that he sometimes keeps food in the house that Jennifer doesn't necessarily love because her kids like to eat it. Case in point? There's always fruit in their fridge despite the fact that Jennifer is not a big "fruit person."

Sparkling water, always fruits and vegetables, like strawberries, even though Jennifer is not a big fruit person, he said: The kids love their fresh berries. Theres always greens like spinach, cucumber and celery to make green juice. They love starting their day with a green juice. Eggs is always the biggest one. Turkey bacon is always the biggest one.

But keeping everyone happy isn't always easy. Kelvin said that he started serving Jen her own individual plate after he put rice on their family's menu in her lead up to Jennifer's Super Bowl halftime show performance.

The next day shes like, Kelvin, you served me rice. And Im like, No, no, no, no, no, there was chicken, there was salad. You grabbed the rice! he told the outlet.

OK, OK, I think I got it. No rice, no salmon, no fruit, but chicken and salad are alright...I say while ripping off pieces of banana bread. Hey, no one ever said it was easy to eat like J. Lo.

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Jennifer Lopezs Chef Shared Some Insights Into Her Diet Including That She Doesn't Like Fruit Or Salmon - Delish

On a Michael Jordan deep-dive after inhaling this weeks ep of Netflixs The Last Dance? Join the club, friend. Theres no doubt the man was and is an absolute weapon on the basketball court. But although many may put his athletic ability down to discipline and God-given talent, theres no doubt his diet has played a huge role too.

WATCH: The Last Dance Featuring Michael Jordan...

Speaking with the Chicago Tribune back in 1996, Tim Grover (Michaels personal trainer of eight years) shared all the details of his day on a plate. His goal? Five to six frequent but small meals made up of 70 per cent carbs, 20 per cent fats and 10 per cent proteins.

Michael is not a big eater, Grover told the publication. He eats only when hes hungry and only until he feels comfortable rather than full.

RELATED:11 Vegan Meals With More Protein Than A Hamburger

Getty

This nutrition plan was designed to keep his blood sugar levels stable and boost his metabolism, while avoiding weight gain.

"If he were to eat a big breakfast and then not have any food again until after practice, say around 3 p.m., then his insulin and energy levels would raise up in the morning for a while but crash in the afternoon. It could affect his mood along with his activity level, Grover explained.

Instead, Michael would load up at brekkie his biggest meal of the day -followed by a mid-morning protein shake, then lunch and a second protein shake, followed by a light dinner. Game nights were a whole different story: Michael would eat a larger dinner instead of the mid-afternoon snack, then chowed down on something light once the siren went off.

Getty

Broken down further, MJs standard food fare looked a little like this:

Breakfast: A large bowl of oatmeal with strawberries, blueberries and raisins; scrambled egg whites; glass of orange juice.

Lunch: Lean proteins like chicken breast or hamburger with a healthy carb (e.g. whole-grain pasta or a baked potato) and a green salad.

Snacks: a shake made with a combination of Gatorade, protein powders and fresh fruit.

Dinner: Whatever he wants, Grover said.

RELATED:Here's What The Rocks 6,000 Calorie Cheat Meals Look Like

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The Diet That Helped Michael Jordan Stay At The Top Of His Game - Men's Health

My physicians support my low-carb lifestyle and, honestly, they are impressed with my tight control in less than a year out from my diagnosis, Alli tells Yahoo Life. (Photo courtesy of LowCarbDiabetic)

Receiving a diagnosis of diabetes can be shocking under ordinary circumstances. For Alli, the woman behind the popular Instagram account LowCarbDiabetic, the prognosis came right before she started medical school.

Im a career changer, and had some routine lab work done before leaving for medical school, Alli, tells Yahoo Life. My lab results showed dangerously high glucose levels. Glucose, aka sugar, is your bodys main source of energy, MedlinePlus explains. High glucose levels can be a sign of diabetes.

My doctor and I thought it might be an error because Ive been a runner and health nut for years, Alli says. But, after she did another glucose test, the diagnosis was official: She had diabetes.

It was a shocking diagnosis, but [it] made sense looking back at how Id been feeling over the last year, says Alli. She originally thought the fatigue she experienced and the fact that she was running slower than usual were due to school burnout. Alli also didnt pay a lot of attention to classic signs of diabetes, like having an increased appetite without gaining weight and being thirstier than usual.

Having diabetes is not for the faint-hearted, Alli says. If youre going to have good control, you have to find your inner warrior, she adds.

Alli now takes between four to six insulin injections a day and is very strict with her diet. She was already on a fairly low-carb diet at the time of her diagnosis, and shes maintained that.

But Alli admits she was confused when her doctor handed her a pamphlet from the American Diabetes Association (ADA) after her diagnosis that recommended she eat carbohydrates. It called for eating more carbs than I had in years.

Alli still gets carbs from fruits and vegetables, but shes cut out things like bread, rice, pasta and potatoes. Along with running regularly, she says that sticking to a low-carb diet has helped her reduce her insulin doses and helps keep her glucose levels within her target range.

Currently the ADA, notes on its website that eating too many carbs can raise your blood glucose too high. However, the organization adds, Eating too little carbohydrates can also be harmful because your blood glucose may drop too low, especially if you take medicines to help manage your blood sugar.

The ADA specifically recommends that patients with diabetes get their carbohydrates the most from whole, unprocessed, non-starchy vegetables like broccoli, tomatoes and green beans, and less from refined, highly-processed carbohydrate foods and foods with added sugar, like soda, white bread and cake. The ADA advises that minimally-processed carbs like brown rice, whole wheat bread, whole grain pasta and oatmeal are also OK.

While a low-carb diet may work for some patients with diabetes, its hard to say that its the right fit for all diabetic patients, according to Katherine Araque, MD, an endocrinologist and director of endocrinology of the Pacific Neuroscience Institute at Providence Saint Johns Health Center in Santa Monica, Calif. Its not one size fits all, says Araque.

Leigh Tracy, RD, a dietitian and diabetes educator at The Center for Endocrinology at Mercy Medical Center in Baltimore, agrees, telling Yahoo Life, that diabetics dont need to swear off carbs if they dont want to. Carbohydrates are not bad. They actually give your body necessary energy, she explains.

My physicians support my low-carb lifestyle and, honestly, they are impressed with my tight control in less than a year out from my diagnosis, she says.

After sharing her low-carb recipes with friends and family, Alli eventually decided to create an ebook of her recipes, called Beginners Guide for Low Carb Recipes.Its a lifestyle.

Despite her controlled diabetes, Alli says her condition is always on my mind. I just have to deal with it, she says. There are people with much more severe illnesses. I got a bad deal, but its really not that bad at the end of the day. Ive taken as much control as I can.

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The controversial diet that helped one woman control her diabetes - Yahoo Lifestyle

In my pre-pandemic life, I had the opportunity to take a few working vacations to Rancho La Puerta in Mexico.

In my pre-pandemic life, I had the opportunity to take a few working vacations to Rancho La Puerta in Mexico. During these visits, I get to teach health-minded guests about the relationship between dietary choices, gut health and inflammation, while getting to experience idyllic healthy living conditions: uninterrupted access to extensive daily physical activity; easy availability of a diverse, plant-based diet; and no internet access in my room to distract me from going to bed early. By the end of a week there, I feel physically strong and mentally sharp.

If these are the effects of a single week of full-circle healthy living, I find myself wondering, imagine the effect of such consistent adherence to these healthy habits year-round. Indeed, perhaps the most inspiring thing I observe during my visits to Mexico is the radiant vitality of the exercise class instructors employed there a number of whom are in their 50s and 60s, and a few of whom Im told may even be flirting with 70.

These long-time staff members display the strength, agility, rapid reflexes and endurance of fit people in their 20s. During my most recent stay, I was blown away by the explosive movements of a 60-something hip-hop dance instructor. I was also left in the dust by the complex choreography and rapid transitions of a different 60-something disco class instructor, reduced to rubble by the endurance of a barre teacher who I suspect had a good ten years on me and trailed far behind the spritely 50-something guide of a 4-mile mountainous hike I took at dawn.

I left with the sense that these instructors have simply decided that aging and age-related frailty is purely optional. And they had opted out.

[See: 14 Ways Alcohol Affects the Aging Process.]

What Is Age-Related Frailty?

In medical settings, frailty is typically defined by some combination of:

Muscle wasting and an associated loss of strength.

Reduced tolerance for physical exertion and feelings of excess tiredness/exhaustion.

Low levels of physical activity.

A slower pace of walking.

Unintended weight loss.

A decline in cognitive function.

Available data strongly suggest that higher levels of physical activity and fitness are protective against developing frailty, whereas more sedentary lifestyles and lower levels of fitness are associated with increased risk of frailty. But promising new research suggests there may be another, complementary way we can protect ourselves against frailty, and it has to do with our dietary choices and how they affect the gut microbiome.

The Gut Microbiom

The gut microbiome is a trillions-strong ecosystem of microorganisms inhabiting our digestive tracts. In large part, these organisms are nourished by the foods we eat, particularly complex carbohydrates like starches and fibers. When gut microbes metabolize some of the nutrients we eat, they produce byproducts. These byproducts are called metabolites. Collectively, we refer to them as the gut metabolome. Some of these metabolites seem to have a health-promoting effect for us as their hosts. Others can have an inflammatory effect.

Prior research has identified certain signature shifts in both the gut microbiome which critters we tend to harbor and the gut metabolome what types of metabolites they produce as people age. In large part, these shifts are attributed to a tendency to eat less-diverse, lower-fiber diets as we age whether due to loss of motivation for cooking diverse meals, dental problems that render chewing more difficult, institutional food served at long-term care facilities and other psychosocial factors.

[SEE: 4 Diet Changes That Are Better Than Botox.]

Effect of Less Diverse Diets

Less diverse diets nourish a less diverse cast of microbial characters, and the loss of beneficial bacterial species often opens up ecological niches for other species that can cause disease when not kept in check. Harboring higher levels of specific organisms such as Faecalibacterium prausnitzii for example has even been associated with reduced risk of developing frailty among the elderly. In contrast, harboring higher levels of other organisms has been associated with inflammation in general and increased risk of many chronic diseases.

A recent yearlong study, involving over 600 individuals aged 65-79 and published in the journal Gut, offers compelling evidence that older adults can modify the composition of their gut microbiome in a manner that may protect against frailty and chronic diseases that impair quality of life and increase risk of death simply by adhering closely to a Mediterranean diet.

A Mediterranean diet pattern is one rich in fiber from a variety of plant-based foods, including whole grains, beans/legumes, fruits, vegetables, nuts and seeds. Its also rich in heart-healthy fats from foods like olive oil, fish, nuts and avocados. Conversely, the Mediterranean diet is low in saturated fats from meat, dairy and coconut oil. Its also very low in added sugar and refined carbohydrates, which are common in processed food.

The study included non-frail, older adults from five European countries who were split into an intervention group and a control group: The intervention group was given dietary advice on following a Mediterranean diet, whereas the control group followed their usual diet. Researchers took stool samples from them all at the start of the study, and then again after one year. They analyzed both the type and amounts of organisms they were harboring in their guts. They also profiled the types and levels of inflammatory and anti-inflammatory metabolites present in the participants stool.

After one year, researchers found that close adherence to the Mediterranean diet protected participants from loss of gut microbial diversity over time compared to people with less stringent adherence to the Mediterranean diet and the control group. Furthermore, beneficial bacterial species and metabolites became increased in the guts of hard-core Mediterranean dieters compared to their representation in the guts of those who didnt follow a Mediterranean diet closely or at all.

Mediterranean Diet and Health

The majority of these species have previously been associated with anti-inflammatory benefits, reduced risk of frailty, improved cognitive functioning and reduced risk of developing Type 2 diabetes and colon cancer. In parallel, the gut microbiomes of participants who adhered to stricter Mediterranean diets also experienced a reduction in the ranks of species and their metabolites whose presence is associated with a variety of inflammatory conditions, cardiovascular diseases and colorectal cancer.

Of note, a larger group of people participated in a different arm of this same yearlong study. Those results demonstrated that increased adherence to the Mediterranean diet was also associated with greater improvements in cognition and episodic memory after one year compared to people who did not follow this diet as closely or at all.

The researchers concluded that the gut microbiome is never too old to change for the better, and that age-related decline in gut microbiome diversity is both optional and reversible. Even among older adults, adopting and maintaining a Mediterranean dietary pattern can modify the gut microbiome in a manner that may promote not just more years to your life, but more life to your years!

More from U.S. News

Mediterranean Diet Snacks

Anti-inflammatory Diet: Foods to Eat and Avoid or at Least Limit

4 Foods Besides Brown Rice That Help Prevent or Manage Type 2 Diabetes

Gut Health, Aging and the Mediterranean Diet originally appeared on usnews.com

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Gut Health, Aging and the Mediterranean Diet - WTOP

HUNTINGTON, N.Y. (CBSNewYork) By now, chances are youve heard of the COVID 10 or Quarantine 15. Maybe youve gained the pounds.

To help their neighbors get healthy, a group of professionals from Huntington wants to put the whole town on a diet.

RELATED STORY: Nutritionist Says Put Back Comfort Foods, Stock Up On Proteins, Fruits And Vegetables

For a group of ladies of Long Island, walking in picturesque Hecksher Park offers respite from the coronavirus pandemic.

No matter whats going on we have this, said Kerry St. George, of Northport, New York.

I came out here to take care of my head, said Tina Sundberg, of Centerport, New York.

Ive been putting on the pounds, St. George told CBS2s Vanessa Murdock.

Shes not alone.

Huntington Town Clerk Andrew Raia says hes gained the COVID 10.

If we go any longer, Im going to be in that 15, he said.

Raia blames the stress of the situation; he signs the death certificates.

Wednesday, Raia joined Dr. William Spencer, a practicing physician and Suffolk County legislator, Dr. David Buchin, head of Bariatric Surgery at Huntington Hospital, and trainer Phil Sottile, founder of Intelligent Fitness, to announce a voluntary diet for the Town of Huntington.

Obesity is a major issue in our country and one of the reasons why our country has such a problem with COVID-19, Buchin said.

CORONAVIRUS:NY Health Dept.| NY Call 1-(888)-364-3065 |NYC Health Dept. | NYC Call 311, Text COVID to 692692 | NJ Health Dept. | NJ Call 1-(800)-222-1222 or 211, Text NJCOVID to 898211 |CT Health Dept.| CT Call 211

According to a study by Northwell Health, of all patients hospitalized because of COVID-19, 42% are obese.

COVID-19 has a much greater impact on people with co-morbid conditions, things such as diabetes, high blood pressure, asthma. All of these things are associated with obesity, Spencer said.

Spencer says its time to take stock of whats in the fridge, exercise, get ample sleep and hydrate.

To help Huntington residents get on track, a free program is now accessible through the LI Obesity Surgery Facebook page. Youll find a healthy lifestyle program, live discussions, free exercise and yoga classes from Intelligent Fitness.

We crashed an entire economy because of the importance of health and wellness. Lets not let this moment pass us by, Sottile said.

Look at staying home as an opportunity to reshape your lifestyle and your body, too.

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Huntington Officials Offer Town Diet To Combat COVID 10 Weight Gain, Keep Residents Healthy - CBS New York