It can be impossible to keep all the dietary buzzwords straightvegan, pescatarian, flexitarian, paleofruitiarian? So where does "plant-based" eating fit in?

First of all, unlike some of these other concepts, plant-based eating is not a diet, and its definitely not a passing fad. Its simply a new label for an eating style that has been around forever, says nutritionist Wendy Bazilian, Dr.P.H., R.D.N. Its a guide, a road map to help you move toward health, while allowing for a lot of flexibility.

Plant-based covers a lot of dietary ground. Bazilian points out that a while a vegan diet is certainly plant-based, so is a lifestyle in which you eat vegetarian most of the time, but indulge in turkey on Thanksgiving, or your mothers pot roast during Sunday dinner. In fact, some of the worlds most popularand healthiestdiets, are plant-based by nature, while still including small amounts of meat. The Mediterranean diet, widely considered to be one of the healthiest eating styles in the world, includes fish, chicken, some low-fat dairy, and the occasional bite of red meat.

Some of the worlds most popularand healthiestdiets, are plant-based by nature.

The American diet has long featured a big hunk of meat in the center of the plate, with a few vegetables scattered on the side as an afterthought. Plant-based simply means switching that equation around. Food grown from the earth, such as vegetables, fruits, beans, nuts, and whole grains, are front and centerbasically, the A-listers of your platewhile food derived from animals, such as beef, poultry, fish, and dairy, play more of a supporting role. Its not all-or-nothing, says Bazilian, who is also an ambassador for California Walnuts. You dont have to go entirely meat-free to be more plant-based. Plant-based also means eating more whole foods, while cutting down on processed foods.

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As Bazilian points out, not all plant-based diets are equal. You can eat potato chips, white rice, and carrot cake and call it plant-based, but it will not do much for your health or weight. In fact, one large study found that while a plant-based diet focused on whole grains, fruits, and vegetables significantly lowered the risk of cardiovascular disease, a "plant-based" diet that included high-sugar, high-fat, processed foods such as sweets and soda, as well as refined grains and potatoes, had the opposite effect.

But if you stick with the plant-based foods you know are actually healthy, the benefits can include:

A lower risk of developing type-2 diabetes

A lower risk of heart disease

A lower risk of developing cancer

A lower rate of cognitive decline

A potentially higher rate of fertility

Even more important: If you're concerned with the increasingly alarming news about climate change, switching to a plant-based diet can help the planet by reducing global greenhouse emissions, reducing land clearing, and helping preserve the habitats of endangered species.

Because "plant-based diet" is such a broad term, there is no clear answer about this, but everything points to yes for weight loss, says Bazilian. Vegetables are high in nutrients and low in calories, she explains. Plus they have higher satiety, so you dont have those energy highs and lows, and you dont get as many cravings. In one study, overweight and obese subjects who followed a low-fat, whole-food, plant-based diet (with no calorie restrictions) for six months lost an average of 26 pounds.

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Though it takes a little more planning, you can get all the protein you need from plants. In fact, Bazilian points out that several world-class athletes, including the most powerful of them all, Serena Williams, thrive on vegan or plant-based diets. Here are some protein-packed plant-based options:

Tofu, 13 g protein per 3 oz. (try Hodo Moroccan Tofu Cubes)

Walnuts, 4g protein per 1/4 cup. (try this Walnut Balsamic Spinach Salad recipe)

Tempeh, 16g protein per 3 oz (try Lightlife Organic Tempeh)

Edamame, 12 g protein per 2/3 cup (try this Edamame Hummus recipe)

Chickpeas, 7g per 1/2 cup (try Banza Chickpea pastas)

Black beans. 7g protein per 1/2 cup. (try this Santa Fe Corn Salad recipe)

Peanut butter, 7g protein per 2 Tbsp (try Justin's Classic Peanut Butter)

Steel Cut Oats, 4g protein per 1/2 cup (try Bob's Red Mill Organic Steel Cut Oats)

Quinoa, 8g protein per 1/4 cup (try Lundberg Organic Tri-Color Quinoa)

Start by adding more plants to meals you already love, Bazilian suggests. "There are 21 meals in a week, so start by adding add fruits or vegetables to one a day. For example, if you eat eggs and toast for breakfast, add salsa, spinach, or avocado. If you add a soup or salad to your lunch or dinner every day, you'll be getting nutrient-dense vegetables."

As for your main dishes, Bazilian points out that while the popular new meatless meats, such as the Impossible Burger and Beyond Meat, are plant-based, they are also highly processed. You can get that meaty satisfaction from foods that are inherently healthy and not processed, like burgers made from mushrooms, or chorizo made from walnuts and black beans, she says.

"Transition to a plant-based diet step-by-step, and its easy," says Bazilian. "Its a no-risk proposition."

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Here's Exactly What You Can and Can't Eat on a Plant-Based Diet - Prevention.com

The very low carb, high fat ketogenic diet may provide various health benefits, including increased energy, weight loss, improved mental function, and blood sugar control (1).

The goal of this diet is to achieve ketosis, a state in which your body and brain burn fat as their main source of energy (1).

Fat adapted is one of many terms associated with this diet, but you may wonder what it means.

This article explores fat adaptation, how it differs from ketosis, its signs and symptoms, and whether its healthy.

The keto diet is based on the principle that your body can burn fat instead of carbs (glucose) for energy.

After a few days, a diet very low in carbs and high in fat puts your body in ketosis, a state in which it breaks down fatty acids to form ketone bodies for energy (1).

Fat adapted means that your body has reached a state in which it more effectively burns fat for energy. Keep in mind that this effect needs more research.

To enter ketosis, you normally eat no more than 50 and as few as 20 grams of carbs per day for several days. Ketosis may also occur during periods of starvation, pregnancy, infancy, or fasting (2, 3, 4).

Fat adaptation may start any time between 4 and 12 weeks after you enter ketosis, depending on the individual and how strictly you adhere to the keto diet. Notably, endurance athletes may adapt even sooner (5, 6, 7, 8, 9).

Fat adaptation is thought to be a long-term metabolic transition to burning fat instead of carbs. Among keto adherents, burning carbs for energy is known as carb adapted.

Most people following non-keto diets could be considered carb-adapted, although their bodies use a mixture of carbs and fats. The ketogenic diet shifts this balance to favor fat burning.

Fat adaptation has been seen in endurance athletes who follow the keto diet for up to 2 weeks, then immediately restore carb intake before a competition (5, 6).

However, fat adaptation in non-athletes has not yet been studied.

Most people burn a combination of fat and carbs, but those on the keto diet primarily burn fat. Fat adaptation is a long-term metabolic adaptation to ketosis, a state in which your body more efficiently metabolizes fat as its main energy source.

As you enter ketosis, your body begins to draw from its fat stores and dietary fat to convert fatty acids into ketone bodies for energy (1, 3).

At first, this process is often inefficient. When youre still in the initial stages of the keto diet, a sudden carb increase can easily throw you out of ketosis, as your body prefers burning carbs (1, 3).

In comparison, fat adaptation is a longer-term state of ketosis in which you consistently derive most of your energy from fat given your changes in diet. This state is believed to be more stable, as your body has transitioned to using fat as its main energy source.

However, this effect is mostly limited to anecdotal evidence and has not been studied readily in humans. Therefore, fat adaptation as an efficient and stable metabolic state is not currently supported by scientific evidence.

Theoretically, once you reach a fat-adapted state, you can introduce carbs into your diet for short periods of 714 days which allows your body to easily burn fat for energy once you return to a ketogenic diet.

However, most of this effect is limited to speculation or anecdotal reports.

People who might want to pause the keto diet for short periods include endurance athletes who may need the quick fuel that carbs supply, or those simply wanting a short break to accommodate events like the holidays.

Fat adaptation may be particularly appealing for these individuals, as you can reap ketos benefits shortly after you transition back to the diet.

However, while keto cycling may provide flexibility, its benefits for athletic performance are disputed. Some reports find that it impairs your bodys ability to metabolize carbs in the short term (10).

Thus, more research is needed on the short- and long-term health effects of this eating pattern.

Fat adaptation is a long-term metabolic state in which your body uses fat as its main source of energy. Its considered more stable and efficient than the initial state of ketosis you enter upon adopting the keto diet.

Although the signs and symptoms of fat adaptation are primarily based on anecdotal accounts, many people report experiencing fewer cravings and feeling more energized and focused.

The onset of fat adaptation is not well described in scientific literature, though there is some evidence of it in endurance athletes (5, 6).

While a few studies have shown these effects, theyre limited to a timespan of 412 months. Thus, comprehensive, long-term studies on fat adaptation are needed (7, 8, 9).

Keto enthusiasts claim that decreased appetite and cravings are one of the signs of being fat adapted.

While the hunger-reducing effects of ketosis are well documented, the duration of this state varies from study to study. As such, theres insufficient scientific evidence to support the notion that fat adaptation definitively reduces cravings (11, 12).

One study commonly cited by keto enthusiasts involves 20 middle-aged adults with obesity who were placed on a controlled, phased diet for 4 months. Its worth noting that ketosis in the study resulted from keto combined with a very low calorie diet (13, 14).

This initial keto phase, which allowed only 600800 calories per day, continued until each participant lost a target amount of weight. Peak ketosis lasted 6090 days, after which the participants were placed on diets that incorporated balanced macronutrient ratios (13, 14).

Food cravings dropped significantly over the course of the study. Whats more, during the 6090-day ketogenic phase, the participants didnt report the typical symptoms of severe calorie restriction, which include sadness, bad mood, and increased hunger (13, 14).

The reason for this is unknown, but researchers believe it could be linked to ketosis. These findings are compelling and warrant further study in larger groups of people (11).

However, you should keep in mind that extreme calorie restriction can damage your health.

The ketogenic diet was initially devised to treat children with drug-resistant epilepsy. Interestingly, children have a greater capacity to effectively use ketone bodies for energy than adults (15).

Ketone bodies, particularly one molecule called beta-hydroxybutyrate (BHB), have been shown to protect your brain. While not entirely clear, the effects of BHB on the brain could help explain the increased focus that long-term ketogenic dieters report (15).

All the same, more research is needed into this effect and its relationship to fat adaptation.

Some people also claim that fat adaptation improves your sleep.

However, studies suggest that these effects are limited to specific populations like children and teens with morbid obesity or those with sleep disorders (16, 17, 18, 19).

One study in 14 healthy men found that those on a ketogenic diet experienced increased deeper sleep but reduced rapid eye movement (REM) sleep. REM sleep is important because it activates brain regions associated with learning (20).

As such, overall sleep may not have improved.

A different study in 20 adults found no significant correlation between ketosis and improved sleep quality or duration (13, 14).

Thus, further research is necessary.

Though advocates claim that fat adaptation improves sleep, increases focus, and decreases cravings, research is mixed. Its also worth noting that fat adaptation isnt well defined in scientific literature. Therefore, more studies are needed.

Due to a lack of comprehensive research, the long-term health implications of the keto diet arent well understood.

One 12-month study in 377 people in Italy found some benefits, but fat adaptation was not described. Furthermore, the participants didnt experience significant changes in weight or fat mass (21).

Whats more, a study in over 13,000 adults linked long-term carb restriction to an increased risk of atrial fibrillation an irregular heart rhythm that can lead to serious complications like stroke, heart attack, and death (22).

Yet, those who developed the condition reported a much higher carb intake than what keto allows (22).

On the other hand, a 24-week study in 83 people with obesity revealed that the keto diet improved cholesterol levels (23).

Overall, more comprehensive long-term research is necessary.

The keto diet can be difficult to maintain. Short-term effects include a cluster of symptoms known as the keto flu, which includes fatigue, brain fog, and bad breath (15).

Plus, some reports indicate the diet could be associated with liver and bone damage (15).

Over the long term, its restrictions may trigger vitamin and mineral deficiencies. It may also impair the gut microbiome the collection of healthy bacteria living in your gut and cause unpleasant side effects like constipation (24, 25).

Additionally, given that very low carb diets are associated with an increased risk of atrial fibrillation, those with heart conditions should consult their physician before implementing keto (22).

Whats more, one case study in a 60-year-old man cautioned against the keto diet for those with type 2 diabetes, as he developed a dangerous condition called diabetic ketoacidosis though the man also incorporated periods of fasting after a year on the diet (26).

Finally, people with gallbladder disease should not adopt this diet unless directed to do so by a healthcare provider, as increased fat intake can exacerbate symptoms like gallbladder stones. Prolonged intake of high fat foods can also increase your risk of developing this illness (27).

Although more research is needed on the effects of fat adaptation, long-term keto dieting may be unsafe for those with heart conditions, type 2 diabetes, or gallbladder disease.

Fat adaptation is a long-term metabolic adjustment to ketosis, a state in which your body burns fat for fuel instead of carbs. Its commonly claimed as one of the benefits of the keto diet.

Fat adaptation is said to result in decreased cravings, increased energy levels, and improved sleep. It may also be more stable and efficient than initial ketosis.

Nonetheless, more research is needed to not only determine the long-term effects of the keto diet but also how fat adaptation works.

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Fat Adapted: What Does It Mean? - Healthline

One word that pops up often in conversations around digestive health is probiotics. If you're unsure of what that term means and whether or not you should be including them in your diet, you're in the right place. Probiotics are live microbes (usually bacteria and occasionally yeast) that are consumed or applied to the body for their intended health benefits.

Representational image. Image by Elias Sch. from Pixabay.

Most of us think of infections and diseases when someone uses the word bacteria. And why not, these tiny organisms have a reputation for spreading sickness. So if someone tells you that you need to consume millions of bacteria at once, the idea may seem a bit too out there.

Then again, probiotics are not a recent discovery. We have been consuming curd since forever.

Fermented foods are the best source of probiotics. However, probiotics are also available in the form of tablets and capsules. Such pills usually contain specific bacteria either one or a mix of two or more types of bacteria which can be taken as per individual needs. Probiotic skincare is a fairly new trend and there isn't much evidence when it comes to their clinical benefits. Though, there is some proof that topical application of probiotics can reduce inflammation and promote wound healing.

Here is an easy guide to probiotic foods and oral supplements.

Foods are considered to be the best way to take probiotics. Most people consider any fermented food to be a probiotic. This includes yoghurt, curd, miso, tempeh, kefir, some types of cheese and many south Indian foods like dosa, idli and vada.

However, it is important to note that the probiotic action of these foods depends on the number and type of probiotic microbes present in them, which is almost nil in cooked products since most bacteria die due to heat or processing.

On the other hand, commercially sold fermented foods like pickles, beer and wine have their live microbes removed and are hence not considered to be probiotics. However, certain foods such as yoghurt are now being fortified with probiotic microbes to improve its health benefits.

Unlike probiotic foods, probiotic supplements contain specific microbes and are generally given to improve specific health conditions.

Most probiotic supplements contain one or the other strain of lactic acid bacteria (Lactobacillus or Lactococcus). Other bacteria like Bifidobacterium and Streptococcus are also taken as probiotics. Every strain acts differently and thus the action of a specific probiotic would depend on what bacteria you are consuming.

While you cant control the number of bacteria in probiotic foods, there is a set limit of bacteria in probiotic supplements. According to the National Institute of Health, USA, probiotics are measured in terms of colony-forming units (CFU) that refers to the number of live bacteria that can divide and form a new colony. Most supplements have anywhere between 1 to 50 billion CFU. However, more bacteria does not equal to more health benefits. The CFU is usually mentioned on the label.

Probiotics primarily affect the natural flora of the gut. They have both generalised effects and more strain-specific effects. Experts are still trying to find exactly how probiotics work but they have some of the following effects on your gut:

Certain species and strains of probiotic bacteria also help in the production of vitamins, improving barrier function in intestines and neutralisation of toxins. But if you are immunocompromised, probiotics are not recommended for you. Consult a doctor before you start taking any probiotics.

Research suggests that probiotics may help manage various health conditions that include, but are not limited to, diarrhoea (especially if it occurs due to an infection or prolonged use of antibiotics), lactose intolerance, constipation, colic in infants and irritable bowel syndrome.

A 2013 review indicated that administration of probiotics in childhood can help reduce the risk of food allergies later in life.

A randomised double-blind placebo-controlled study published inClinical and Experimental Allergy, a journal of the British Society for Allergy and Clinical Immunology, showed that intake of certain strains of probiotics, particularly Bifidobacterium and Lactobacillus, can improve the symptoms of eczema in breastfed infants. A total of 27 infants were included in the study with an average age of 4.6 months.

For more information, read our article onProbiotics.

Health articles in Firstpost are written by myUpchar.com, Indias first and biggest resource for verified medical information. At myUpchar, researchers and journalists work with doctors to bring you information on all things health.

Updated Date: Mar 05, 2020 14:23:18 IST

Tags : Curd, Healthy Diet, Improved Immunity, NewsTracker, Probiotic Foods, Probiotic Supplements, Probiotics, Yoghurt

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Here's how including probiotics in your diet improve your health - Firstpost

Eating can be a vibrant and therapeutic experiencewhen it isnt bogged down by a checklist of limitations. The most effective alternative to popular restrictive fads is The Volumetrics Dieta weight loss plan that operates best in the space between cravings and hunger.

When we adopt a regimen to address a specific health goal it becomes increasingly difficult to ward off temptations once said goal is achieved. Moreover, research has shown that abstaining from foods on principle typically increases our appetite for them.

No food groups are excluded in The Volumetrics Diet and even junk food is permitted a place on the table within reason. The diet works by maximizing calorie intake gained from healthy foods and negotiating trade-offs to allow for the not so healthy ones.All you need to properly adhere to the regimen is a journal and time designated for physical activity.

Developed by health experts at Pennsylvania State University, this diet stresses thinking of new, fun ways to eat more fruits and vegetables, and upping how much water you consume without thinking about it. Since its based on the volume of your meals, people often feel like theyre eating quite a lot, which is good fordieters who cant fight hunger pangs, nutrition reporter, Zee Krstic recently wrote of the regimen.

The Volumetrics Diet is made up of four distinctgroups ordered by energy density. Foods belonging to the lowest end can be consumed in excess while foods belonging to the highest end require moderating.

Group 1 is comprised of foods very low in energy that are able to be consumed at any time. Think non-starchy fruits and vegetables, nonfat milk and broth-based soups.

Group 2denotes foods that are calorically denser than those in group one which means moderate portion control needs to be employed. This group encompasses starchy fruits and vegetables, grains, breakfast cereal, low-fat meat, legumes, and low-fat assorted dishes

Group 3 refers tofoods that can be consumed if calorie trade-offs and exercise are enacted in kind. These foods include meat, cheese, pizza, French fries, salad dressing, bread, pretzels, ice cream, and cake, etc.

Group 4 is very similar to group 3 except they offer even less nutritional benefits and are typically higher in calories.

The goal of the diet is to ensure subscribers feel full after every meal. Many of the foods in groups one and two are high in water content which enables them to fill us up with very few calories. Water-rich produce can be consumed in excess with very little health drawbacks.

With the help of a food journal assign a daily calorie threshold based upon your BMI and age. If you are nearing the threshold consider either cutting elements from a meal later on in the day or set aside time for moderate to vigorous exercise.

By emphasizing whole foods and personalization of the diet rather than cutting out entire food groups or placing strict rules on food consumption, the Volumetrics diet is likely to be a more sustainable eating pattern than popular, quick-fix fad diets,The International Food Information Council reports. In addition to the food component, the Volumetrics diet provides specific plans for increasing exercise to at least 30 minutes per day most days of the week, an amount supported by the2018 Physical Activity Guidelines for Americans.

Not only did Stefani Sassos, MS, RD, CDN, a registered dietitianfrom the Good Housekeeping Institute, rank the Volumetrics diet as one of the best to try in 2020, previously conducted literature has identified the regimen as a preventive measure against Type 2 diabetes, obesity, breast cancer, and many cardiovascular diseases.

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A dietician says this is the best diet of 2020 (and it includes pizza) - Ladders

Whether its your cheat day or you just have a sweet tooth, here are some spots around Tampa Bay to check out this March for some tasty treats!

1. Pretty Baked Location: 6607 N. Florida Ave, Tampa

Operated out of King of the Coop, Pretty Baked has some of the gooiest cookies youll ever try. Baked fresh daily, you can sample flavors like Cookies & Cream Chocolate Chip, Chocolate Peanut Butter, Snickers and, my personal favorite, Netflix and Chipa chocolate chip and M&M cookie topped with salt and vinegar potato chips to give you that perfect salty-sweet combo.

Pretty Baked cookies, brownies and cookie cakes can also be ordered online by emailing PrettyBaked352@gmail.com. To check out what items are available, click here.

2. The Mint Fox Location: 483 Mandalay Ave #114, Clearwater

Beach. Cookies. Ice Cream. Thats what you can expect from The Mint Fox near Clearwater Beach! The cookies are baked fresh throughout the day in a variety of flavorsthey are roughly the size of your head and worth every calorie. The Mint Fox also offers a few Not So Serious options, which are only a little bigger than your average cookie.

In addition to brownies, milkshakes and coffee, you can combine your love for giant cookies and ice cream into a Serious Cookie Sundae, made up of a pound homemade cookie, two scoops of your favorite ice cream flavor and topped with hot fudge and whipped creamdelicious!

Click here to check out the full cookie and ice cream menu.

3. La Creperia Cafe Location: 1729 E 7th Ave, Tampa

Right in the heart of Ybor, La Creperia Cafe has served up delicious sweet and savory crepes for more than 15 years! Try the Madame Suzette Crepe, with caramelized sugar, butter, lemon juice, orange juice and flambed with Grand Marnier liqueur. Or sample the Romeo y Julieta Crepe, with fresh strawberries, bananas and Nutella.

There are a wide array of sweet crepe flavors, from raspberry to Baileys Irish Cream to brie cheese; you can even order your crepe a la mode with vanilla ice cream. Enjoy one with wine, beer, coffee or a frozen drink. Check out the diverse savory and sweet menu.

4. Churroland Sweets Location: TBD

This is the food truck to find if youre in the mood for some fresh churros! Churroland pops up in many areas across Tampa Bay, serving up traditional churros, which tend to be thinner than most American ones. Get them with chocolate or caramel dipping sauce, or opt for a churro sundaechurros topped with vanilla ice cream, chocolate sauce, caramel sauce, sprinkles, nuts, M&Ms, whipped cream and more churros!

To see where Churroland Sweets is going to be next, follow them on Facebook and Instagram.

5. Astro Craft Ice Cream Location: 1910 N Ola Ave, Tampa

Located in Armature works, Astro Craft Ice Cream is changing the game. Between chocolate shots, waffle wedges and unique flavor profiles, ice cream has never tasted so good. Pick a classic or choose from flavors like Brown Sugar Whiskey Cookie Dough, Ybor Rum Toasted Coconut Meringue Pie, Tampa Guava Cream Cheese and much more. Add a flavor shot syringe filled with chocolate, honey or caramel and top it off with a wedge of waffle cone.

And dont forget to check out their signature creations, like the Campfire Smorestwo scoops of cinnamon snickerdoodle marshmallow ice cream topped with torched marshmallows, Hershey chocolate squares, graham crackers and finished off with a chocolate flavor shot! The Cuban Ice Cream Sandwich is also a must-try, made with La Segunda Cuban Bread. Choose your favorite ice cream or follow Astro Craft Ice Creams recommendation: Tampa Guava Cream Cheese or Crme Brulee Caf Con Leche.

Check out the variety of ice cream flavors and the best creations.

Missed our favorite dessert spots last month? Click here!

Cheat on your diet this month with these tasty treats in Tampa Bay | Taste and See Tampa Bay

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Cheat on your diet with these tasty treats in Tampa Bay | March 2020 - ABC Action News

Many people choose beverages with artificial sweeteners rather than the so-called 'full fat' sugary versions for health reasons. However, new research suggests that drinking a diet fizzy drink while eating carbohydrates might do you more harm than drinking a full sugar version.

The study found that, while artificial sweeteners used to replace sugar have no impact on their own, when consumed with a carbohydrate they decrease the brains response to sweet tastes.

This could lead to eating more food to try to satisfy those sugar cravings, which could, in turn, lead to weight gain.

Scientists examined how the brain responds to sweet tastes

Scientists at Yale University examined 45 volunteers of a healthy weight, who consumed seven beverages over a two week long period.

The investigators conducted studies before, during and after the testing period, including performing MRI scans to look at how the brain responds to sweet tastes. Some participants drank fruity soft drinks with added table sugar, while others had beverages with the carbohydrate maltodextrin.

The latter group showed more changes in the brains response to sweet taste, as well as the bodys insulin sensitivity and glucose metabolism.

Tricking the brain about the number of calories present?

"When we set out to do this study, the question that was driving us was whether or not repeated consumption of an artificial sweetener would lead to a degrading of the predictive ability of sweet taste," explained Professor Dana Small, director of the modern diet and physiology research centre at Yale University.

This would be important because sweet-taste perception might lose the ability to regulate metabolic responses that prepare the body for metabolising glucose or carbohydrates in general.

Perhaps the effect resulted from the gut generating inaccurate messages to send to the brain about the number of calories present. The gut would be sensitive to the sucralose and the maltodextrin and signal that twice as many calories are available than are actually present."

'Drinking diet sodas with carbohydrates is not advised'

The study, published in the journal Cell Metabolism, concluded that while it is okay to have diet fizzy drinks once in a while, drinking them with carbs is not advised.

"If youre eating french fries, youre better off drinking a regular Coke or better yet water. This has changed the way that I eat, and what I feed my son. Ive told all my friends and my family about this interaction, Professor Small concluded.

Reported in the Metro, the Calorie Control Council, which reviews low-calorie sweeteners and sugar replacements, responded to this study, commenting, "The Calorie Control Council is reviewing the small studys findings and methodology but stands by the overall safety and benefits of sucralose and other commonly used low-and-no-calorie sweeteners which have been confirmed through decades of scientific research."

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Diet versions of fizzy drinks aren't necessarily better for your health - the science explained - Northumberland Gazette

New research shows that adults who have low fruit and vegetable intakes have a higher likelihood of being diagnosed with an anxiety disorder. This finding helps to explain the discovery of an association or correlation between body composition and anxiety disorders.

Anxiety disorders include social anxiety; generalized anxiety in which a person feels anxious on most days, worrying about lots of different things, for a period of six months or more; some specific phobias; panic disorder; obsessive compulsive disorder (OCD); and post-traumatic stress disorder (PTSD).

Canadian researchers analyzed data from the Canadian Longitudinal Study on Aging and discovered that individuals who consume less than 3 sources of fruits and vegetables daily, presented at least at 24 percent higher odds of anxiety disorder diagnosis. The study was led by Dr. Karen Davison, a health science faculty member and nutrition informatics lab director at Kwantlen Polytechnic University (KPU), in British Columbia.

This may also partly explain the findings associated with body composition measures. As levels of total body fat increased beyond 36 percent, the likelihood of anxiety disorder was increased by more than 70 percent, said co-author Jose Mora-Almanza.

Increased body fat may be linked to greater inflammation. Emerging research suggests that some anxiety disorders can be linked to inflammation, Davison said.

Researchers found that in addition to diet and body composition measures, the prevalence of anxiety disorders differed by gender, marital status, income, immigrant status and several health issues.

Gender also appears to play a role as one in nine women had an anxiety disorder compared to one in fifteen men.

Our findings are in keeping with previous research which has also indicated that women are more vulnerable to anxiety disorders than men, said co-author Dr. Karen Kobayashi, Professor in the Department of Sociology and a Research Affiliate at the Institute on Aging & Lifelong Health at the University of Victoria.

The prevalence of anxiety disorders among those who had always been single (13.9 percent) was much higher than among those who were living with a partner (7.8 percent). Approximately one in five respondents with household incomes under $20,000 per year had anxiety disorders, more than double the prevalence of their richer peers.

We were not surprised to find that those in poverty had such a high prevalence of anxiety disorders; struggling to afford basics such as food and housing causes relentless stress and is inherently anxiety inducing, says co-author Hongmei Tong, Assistant Professor of Social Work at MacEwan University in Edmonton.

Individuals with three or more health conditions had fivefold the prevalence of anxiety disorders in comparison to those with no chronic conditions (16.4 percent vs 3 percent). Those in chronic pain had double the prevalence of anxiety disorders in comparisons to those who were free of pain.

Chronic pain and multiple health conditions make life very unpredictable and can be anxiety producing. One never knows whether health problems will interfere with work or family responsibilities and many activities become more challenging and time consuming, said co-author Shen (Lamson) Lin, a doctoral student at the University of Toronto.

Perhaps as a surprise, immigrants to Canada had a lower prevalence of anxiety disorders compared to their peers born in Canada (6.4 % vs. 9.3%).

Immigrants may face a myriad of challenges associated with resettling in a new country, including language barriers, poverty, difficulties in getting qualifications recognized, and limited social support, so it seems counterintuitive that they should have a lower likelihood of anxiety disorders than those born in Canada.

It may be that potential immigrants with anxiety disorders would find the challenges of relocation too anxiety-inducing and would therefore not choose to immigrate, so there is a self-selection for those with lower anxiety, said senior author Dr. Esme Fuller-Thomson, a professor at FIFSW and director of the Institute for Life Course & Aging.

The longitudinal study on aging included 26,991 men and women between the ages of 45 and 85. Findings appear in the International Journal of Environmental Research and Public Health.

Researchers note that an important limitation of the study was that the assessment of anxiety disorders was based upon self-reporting of a medical diagnosis.

To adjust for this, authors conducted multivariate analyses taking into account the use of a family physician in the past year to address the possibility of under-reporting of anxiety disorders among those who rarely visited health professionals.

This adjustment was not found to substantially change the associations discussed above.

It is estimated that 10 percent of the global population will suffer from anxiety disorders which are a leading cause of disability, said Davison.

Our findings suggest that comprehensive approaches that target health behaviors, including diet, as well as social factors, such as economic status, may help to minimize the burden of anxiety disorders among middle-aged and older adults, including immigrants.

Source: University of Toronto/EurekAlert

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Experiencing weightlessness, gazing back at the Earth as a pale blue dot and the adrenaline rush of being propelled into orbit at 20,000mph: life as an astronaut has various unique attractions.

The food is not among them, with space travellers over the years enduring delicacies such as freeze-dried ice-cream, liquid salt and pepper, and dehydrated prawn cocktail. However, the menu is now set to be expanded, with the first space-grown lettuce having been found to be as safe, nutritious and palatable as the Earth-grown variety.

Gioia Massa of Nasa Kennedy Space Center, the lead scientist on the lettuce-growing project, said that growing food in space could be crucial for astronauts on long-duration missions such as Artemis III, scheduled to land humans on the lunar south pole by 2024, and Nasas first crewed mission to Mars, planned for the late 2020s.

If you store packaged food for a long duration the quality, flavour and nutritional quality decrease, the vitamins degrade, she said. We cant guarantee that theyre going to get enough nutrition right now.

She added: There may also be psychological benefits of growing plants and looking after plants.

Space food is said to have improved in recent years anything sent to the International Space Station (ISS) has to score a six or above on a one-to-nine taste scale where one is the worst thing youve ever tasted. But even so, astronauts can grow fatigued of eating the same old vacuum-packed meals.

Theres some weight loss in many of the astronauts, said Massa.

Lettuce was grown in batches onboard the ISS between 2014-16. The vegetable production system known as Veggie comprised of plant pillows (sealed units containing ceramic soil), LED lighting and a watering system that involved astronauts injecting water through a tube.

The lettuce crops grew undisturbed for 33 to 56 days before being harvested and eaten, or deep-frozen and returned to Earth for chemical and biological analysis. Astronauts rubbed the leaves with sanitised wipes before eating. We dont want to get anyone sick. Thats why were doing all this, said Massa.

The space-grown lettuce was similar in composition to Earth-grown controls, and some plants were even richer in elements such as potassium, sodium, phosphorus, sulphur and zinc. They had higher levels of bacteria, possibly due to their growing in a warmer, more humid and closed-air system, but were not found to carry any dangerous bacteria such as coliform E coli or salmonella. The findings of the project are published in the journal Frontiers in Plant Science.

Nasa is now expanding the range of produce grown onboard the ISS, with plans for pak choi, dragoon lettuce, wasabi mustard and red Russian kale to be grown later this year, as well as tomatoes and peppers. It will be longer before these can be transformed into a stir fry, however. We have nowhere to cook up there so were looking at things that taste good fresh, said Massa.

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This is what we expected Moyo to do when we showed him a target buoy for the first time. When he touched it with his nose to sniff it, we used our bridge (the clicker) and gave him a reward. Timing is the most important part of capturing a behavior, so you can communicate to an animal exactly what they did to earn a reward and what they can do to earn it in the future. With a few repetitions, Moyo quickly learned that touching his nose to the target buoy each time its placed on the fence will earn him a treat.

Targeting is a great tool that we can use to train other behaviors, too. Weight can be an indicator of an animals health and body condition, but you cant just pick up a zebra and place him on a scale. Moyo has to put himself on the scale, and just as important, he has to want to. Stepping onto a platform that feels and sounds unfamiliar was not something Moyo initially wanted to do. When asking an animal to do something that scares them, it is important to slowly build their confidence and keep the experience positive. Its also important that the animal has a well-established relationship with their keeper. That trust allows them to feel safer.

Because Moyo has such a positive relationship with his main keeper, Deb Grupenhoff, she was able to build his confidence over time. He first learned to follow his target around the scale, and then onto it. Finally, he learned to stop with all four feet placed on the scale. Eventually, Moyo learned that the scale is not dangerous, and he is rewarded with treats each time he is weighed. He does noteven need his target anymore.

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How Do You Train a Zebra? - Smithsonian's National Zoo and Conservation Biology Institute

Dog training is more than just suggesting to your dog that he should stop doing what he is doing. Dog training is confidence; you teach him how to feel safe and know you're going to take care of him. It's also not generally a complicated process, but it's a process that requires a lot of patience, and the ability to interpret the types of training techniques are most appropriate for the particular dog you're training. This specific training is a practice we engage with our dog and not to our dogs. For every dog or puppy, we want to train, the most important thing is to get started today because it is a journey of a process.

To train a dog, there is a need for the right equipment and patience to get the job done. Equipment is an essential part of the training, and it has to make the dog feel comfortable. Be sure to check leather dog equipment online with your veterinarian to make sure you make the right choice when purchasing your dog training equipment.

CHECK IT FOR:

Make sure you close the collar and the buckles correctly and securely.

If your dog is a puppy, make sure it fits well and isn't big enough.

Check all for wear and tear, and particularly for chews and rips where the mouth of the dog can touch/reach it.

ESSENTIAL AND SAFETY DOG TRAINING EQUIPMENT:

A collar with a clip or buckle attached to it. It should be loose but not too much. It's not supposed to have a choke, remember that your dog is in training and will need some patience and space.

A lead of about four to six feet is perfect for the job. If the lead is too short, the dog will feel uncomfortable and trapped if it is too long, you will find it difficult to control the dog and express your wishes and orders. The leads are made of different types of materials, but the best and easiest to use are canvas, leather, or nylon. Do not use a chain lead when you are exercising your dog.

Also, a poop scoop is required when you go out with your dog. Each time you take your dog out, some sort of poop scoop is also essential. These have many styles and are made of various materials.

EFFECTIVE TIPS ON TRAINING YOUR DOG

Every teaching requires attention if you're teaching humans the attention of the person is needed, but in this case, you're teaching an animal off-which it's attention is required. If your dog doesn't pay attention to you, the training will all be in vain, no matter how many times you show him something or ask him for something. The first trick to teach your dog is to get his attention with a little treat. If he listens to you, you can start with simple commands such as "Sit," "Down," "Roll Over," and "Stay." You should move to the more complex directions like "Fetch" once these are mastered. Consistency is the secret to your dog's training success, but it is also essential to initially restrict your training time to 15 minutes a day.

The training environment must be safe, quiet, and distraction-free so that the attention of your dog stays firmly fixed upon you. Start teaching a new behavior always in an environment of minimal distractions, like your living room. If your dog has learned to behave inside your home, slowly move to places with more distractions-for instance, an exercise in your yard, then on a quiet street, then in a park, later on, a busier street with people walking about, and so forth.

Treat your dog with his favorite food, a hug, or even a stroll as pet masters your commands should be one by one. Reward and positive reinforcement are the keys to get your pet motivated. When he is earning a treat or receiving love, he will want to repeat his acts and follow a particular order. Nonetheless, persevere whether he roams away or refuses any instructions. If your dog is not doing what you are asking him to do, go back to the point where he's been good. He is neither stubborn nor disobedient. Most possibly, he doesn't know what you want him to do. e.g., if your dog knows how to sit and stay for ten seconds, but will not do it for 20 seconds, go back to ten seconds and build on that slowly. Getting going in crawl steps is safer than setting the dog up for failure.

Fully or total patience is required when teaching a dog, and giving up halfway does nothing-for you both. Do not give him what he wants unless he begins to obey your commands. But consistency is the key to your dog's effective training.

If your dog shows any signs of provocation, to prevent escalation, always contact a trainer sooner rather than later. Choose a skilled trainer who uses strength-free, constructive strengthening techniques when you need more assistance in training your dog.

If your dog doesn't feel good, this may affect his behavior, but in this situation, training isn't the answer. To keep your dog safe, feed him on a high-quality diet, provide regular physical activity and play, and encourage socialization, mental stimulation, and enough rest and quiet time. Has your dog tested by a veterinarian regularly? When you note a sudden change in his attitude or any indications that he doesn't feel right, a veterinary examination is required before you adopt a training program. Training the dog has endurance, discipline, and plenty of bonuses to it.

Make the workout enjoyable and optimistic, and he will react the way you want him!

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How to Effectively and Safely Train Your Dog - Nature World News