By: Wendy Wesley, RDN, LDNRegistered/Licensed Dietitian Nutritionist

For News Talk Florida

Its easy. It tastes great. Its affordable. Its lauded by doctors and scientists around the world as the number one diet. What is this miracle plan of eating?

Its the Mediterranean Diet and it exists 100% at your produce stand and grocery store. No pills, shakes or supplements, Just 100% real food.

Heart-healthy?Check. Preventative of diabetes? Check. Cancer and dementiaprevention? Check. Fresh, simple and recognizable? Check, check andcheck.

TheMed Diet blends the basics of healthy eating with the flavors andcooking methods of the Mediterranean. It is based on fruits,vegetables, nuts, seeds, beans, legumes, seafood, some whole grains,some lean protein and some unsweetened dairy, olive oil and red wine in moderation.

Itis not, as some think, based on the never-ending pasta bowl or pizza.Nor is it based on fancy cooking with esoteric ingredients. Basickitchen skills and equipment apply here: a sharp knife, cutting boardand a series of simple pans or a grill.

Willyou lose weight of the Med Diet? Yes. Can you reduce blood pressureand blood glucose? Yes. Can you reduce or eliminate medications? Yes?

Willyou doctor endorse the Med Diet? Yes. Will you have more energy andstamina? Yes. Want more fiber to keep your gut moving along happily?Yep.

Worriedabout dementia and Alzheimers? The Med Diet is for you.

Whythe Med Diet?

Interest inthe Med Diet began in the 1960s with the observation that coronaryheart disease caused fewer deaths in Mediterranean countries, such asGreece and Italy, than in the U.S. and northern Europe. Subsequentstudies found that the Med Diet is associated with reduced riskfactors for cardiovascular disease.

TheMed Diet is one of the healthy eating plans recommended by theDietary Guidelines for Americans to promote health and preventchronic disease.

Whatis the Med Diet?

TheMed Diet is a way of eating based on the cuisine of countries thatborder the Mediterranean Sea. It is typically high in vegetables,fruits, whole grains, beans, nuts, seeds and olive oil.

Themain components of Mediterranean diet include:

Otherimportant elements of the Mediterranean diet are sharing meals withfamily and friends and being physically active.

PlantBased, Not Meat Based

Meals are built around plants and thefoundation of the Med Diet is fruits, vegetables, nuts, seeds, beans,legumes, pulses, herbs, fruits, spices, herbs and seafood. Someunsweetened dairy, poultry and eggs are permitted. Red meat anddesserts are enjoyed occasionally.

HealthyFats

Healthyfats, all unsaturated, are a mainstay of the Med Diet. Theyre eatenin lieu of saturated fats found in animal products and trans fatsfound in highly processed and shelf-stable foods which contribute toheart disease.

Oliveoil is the primary source of added fat in the Med Diet which providesmonounsaturated fat found to lower total cholesterol and low-densitylipoprotein (LDL or bad) cholesterol levels. Nuts andseeds also contain monounsaturated fat.

Fishare also an important in the Med Diet. Fatty fish like mackerel,herring, sardines, albacore tuna, salmon and lake trout are rich inomega-3 fatty acids. They also help decrease triglycerides, reduceblood clotting, and decrease the risk of stroke and heart failure.

Recipe

Thevinaigrette below is a beautiful and easy homemade dressing thatworks as a salad and vegetable dressing plus a marinate for roastedor grilled vegetables, poultry and fish.

LemonyGreek Vinaigrette

cup freshsqueezed lemon juice1 cup olive oil3 cloves garlicpressed or minced1 and tsp dried oregano or 3 tbs fresh,copped1 big pinch each salt and fresh ground pepper

Putall the ingredients into an old jar or mason jar and shake. Thelonger it sits, the stronger the flavor. Serve with fresh vegetablesand salad greens. Buy what is in season and what you can afford.

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The never-ending pasta bowl: what the popular Mediterranean Diet is and what it is not - News Talk Florida

Dr. David Katz argues that poor nutrition is a greater threat than the coronavirus, but we think both are concerning.

Everyone is talking about the coronavirus, and how far it will spread in the coming weeks and months. People are nervous about being in public spaces and travelling abroad, and many are busy preparing their homes for a self-imposed quarantine that the CDC has said is "not so much a question of if this will happen anymore but rather more a question of exactly when." It's enough to spook anyone, even the most rational of thinkers.

Amid this frenzy, Dr. David L. Katz is offering an alternative perspective. The family physician and founder of Yale-Griffin Prevention Research Center has just co-written a book with Mark Bittman called How to Eat, which he says "adds a lens of sense" to the conversation about diet and health in America, and he follows in a similar vein in an article for Heated, the food blog founded by Bittman. Titled "There's an epidemic that's a bigger threat than the coronavirus," Katz argues that, when we crunch the numbers, poor diet threatens far more of us than COVID-19 and should be a much bigger concern.

"[Let's say] we now have an infection rate of (800/2000), or a very alarming 40 percent. But we now also have a fatality rate of only (8/800), or 1 percent. If we repeat the prior calculation for your personal risk of getting the virus and dying from it, we have: {(800/2000) X (8/800)}, or... the exact same 0.4 percent as before."

Meanwhile, poor diet is linked to one in six deaths in the U.S. annually, causing around 500,000 premature deaths per year. Katz writes, "That is more than ten times worse than a fairly bad strain of influenza, monumentally worse than coronavirus thus far, and happens every year... The exposure risk for diet is 100 percent; everyone eats. So for coronavirus to rival diet, every last one of us would need to be exposed." (It's a powerful point, but his influenza numbers are challenged by an article in the Guardian that says the seasonal flu kills between 290,000 and 650,000 people globally, putting it more on par with diet-related deaths, and that another estimate of COVID-19's fatality rate at 1 percent makes it 10 times deadlier than the seasonal flu.)

Obviously a poor diet does not kill as rapidly as the coronavirus does, but Katz maintains we should be giving the virus "far less preferential respect" and focusing more on the aspects of our lifestyle that are statistically more likely to cause us harm. Even when a poor diet does not kill, it compromises quality of life significantly and is linked to pre-diabetes, diabetes, cardiovascular problems, obesity and overweight, not to mention neurocognitive impairments, even in the short-term.

I find Katz's comparison to be intriguing, as it lends some much-needed perspective to just how big a problem poor diet is in our lives and how easy it is to forget about it on a daily basis, but I do not share his dismissive approach to COVID-19. We don't yet know what we're dealing with here in the U.S. and Canada, and many of the traditional agencies and experts in charge of handling a health crisis like this are no longer in positions of power, due to cuts by the current administration. As my editor explained, "COVID-19 is an essential test of and learning moment for our readiness to handle a pandemic, even if this one doesnt feel as alarming as ebola or the plague. " So it is nothing to scoff at, but neither is the epidemic of poor dietary health. They just don't need to be compared so closely, as they are false equivalencies.

By all means, keep your eye on the spreading coronavirus and do what you need to be ready. But also take this opportunity to examine how your eating habits could also be threatening your long-term health, and what you can do to fix that. If you care about your health, you'll be doing both.

Dr. David Katz argues that poor nutrition is a greater threat than the coronavirus, but we think both are concerning.

The rest is here:
Why aren't people more worried about the epidemic of poor diet? - Treehugger

Alex Rodriguez is no stranger to a workout. The Major League Baseball superstar has played 22 seasons and put his body through the ringer when it comes to training and athletic prowess. But even since retiring from the sport, A-Rod hasnt shown any signs of slowing down or wanting to, for that matter.

Perhaps its the fact that he now finds himself betrothed to the ever-svelte and incredibly fit Jennifer Lopez, but the pair have been known to enjoy a sweat-fest together, often sharing their workout to their fans on Instagram.

Earlier this year they ditched sugar and carbs for 10 days (which is the very definition of hell), and now they are championing the latest fitness craze as their workout-of-choice: fasted cardio.

The term has been around for a while, dating back to 1999 when former competitive bodybuilder Bill Phillips published his book, Body for Life. But is it just a matter of waiting 30 minutes after your last meal, or is there more involved?

As the name suggests, the technique involves performing 20 minutes of intense aerobic activity after an overnight fast. Phillips believed this type of workout was more effective in burning fat than performing an entire hour of cardio post-breakfast, according to an article in Strength & Conditioning Journal.

For Phillips, his mentality was that exercising on an empty stomach means that stored fat is burned first, rather than the carbohydrates one would have consumed for their morning meal.

Bypassing your morning breakfast before hitting the gym wont harm you, but it also isnt entirely risk free. Those who do it may feel lightheaded, dizzy, or too weak to complete their workouts.

According to Dr. Ankit Shah, M.D., Director of Sports & Performance Cardiology at MedStar Health hospitals, the evidence is inconclusive. In an interview with Mens Health he said, Theoretically, when exercising in a fasted state, your body preferentially burns fat for energy as your carbohydrate levels and insulin levels are low when fasting. This can help trim your body fat percentage.

But Shah does not believe fasted cardio is a good long-term solution to fat loss. The reason for his view is that the body eventually burns fewer calories in an attempt to preserve stored fat.

As Brad Schoenfeld, Ph.D. suggests in the book Strength & Conditioning, Fat burning must be considered over the course of days not on an hour-to-hour basis to get a meaningful perspective on its impact on body composition.

Schoenfeld adds, As a general rule, if you burn more carbohydrate during a workout, you inevitably burn more fat in the post exercise period and vice versa.

In a 2016 study, scientists discovered that people who fasted may burn more fat, but other research conducted in subsequent years has shown no difference between fasted and fed cardio states.

Ultimately, theres a small chance you could burn a little more fat by doing fasted cardio but this isnt a proven strategy and its also one that could be unsustainable for most. If youre really focused on cutting fat, do the basic, known methods: cut out junk food and simply move more. Yep, its that simple.

As Shah advises, For most people, I recommend focusing on skipping that extra soda, cookie or bag of chips, and eating a well-balanced diet which includes a mindful caloric restriction. This should be combined with increasing the amount of aerobic exercise to achieve sustainable results with respect to aerobic fitness, weight loss, and cardiovascular health.

via gq.com.au

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As interest in the keto diet grows, researchers have found another population that could benefit from the high-fat, low-carb diet: women with polycystic ovary syndrome (PCOS).

One of the most common hormone disorders in women, PCOS is associated with irregular menstrual periods, infertility, and in many cases, increased facial and body hair growth. PCOS has also been linked to insulin resistance, and is worsened by obesity.

A keto diet holds promise as a way to improve insulin sensitivity and reduce visceral body fat, potentially helping to manage symptoms of PCOS, according to a small study published February 27th in the Journal of Translational Medicine.

Researchers from several Italian universities looked at 14 women before and after a 12-weekMediterranean keto diet, focusing on fat sources like fish and olive oil and including plenty of leafy greens and other veggies. The diet limited red meat, processed foods, and sugar.

They found that the diet improved numerous markers of health, including hormone imbalances, body composition, and cholesterol levels.

The study was very small and more research is needed, particularly to understand how diet affects PCOS in the long term.

PCOS is the most common cause of female infertility and affects between 6% to 15% of women of reproductive age, according to research. It occurs when excessive follicles in the ovaries prevent ovulation, or the release of eggs, creating a hormonal imbalance. It's not entirely clear what causes PCOS, although genetics and environmental risks (like certain toxins) are believed to play a role.

Obesity is thought to worsen PCOS, and both are linked to metabolic issues like insulin resistance. However, not all people with PCOS are obsese, and those with a normal BMI can still have the same metabolic issues as obese patients.

In healthy people, insulin is used to help manage blood glucose, the body's preferred source of energy. But metabolic disorders can cause the body to stop responding to insulin. Over time, this causes the pancreas to produce more insulin, and raises blood sugar levels, leading to symptoms like fatigue, infections, persistence hunger, and eventually type 2 diabetes.

Researchers found that participants on the Mediterranean keto diet improved their sensitivity to insulin. Previous research has shown that carbohydrates in particular can spike insulin levels, so restricting them using a keto diet can help balance blood sugar and insulin levels.

Participants on the diet also lost weight and body fat, and had more balanced hormone levels than before the diet research has found that too much adipose tissue, or body fat, can worsen hormone problems.

However, the study didn't look at how the keto diet affected other aspects of PCOS, such as infertility and irregular periods.

Prior to this study, research on the keto diet for PCOS was extremely limited. One other small study found similar effects of keto on 11 women with PCOS after six months.Other research has found that a low carbohydrate diet could be a promising way to help manage PCOS, but didn't specific a ketogenic diet.

So far, there's not enough evidence to conclusively recommend any dietary approach for PCOS, but with more research, a balanced keto diet could offer an option beyond medication, researchers said in the recent study.

Read more:

The keto diet may help people with diabetes control their blood-sugar levels

A flight attendant says his keto diet caused a false positive on the breathalyzer test that cost him his job

Keto may increase the risk of injury by weakening bones, study finds

Read the original here:
A Mediterranean keto diet may help treat PCOS, the most common cause of infertility in women - Insider - INSIDER

An animal expert has warned that pet owners who inflict their vegan views on their dogs and cats could be putting them at risk of fatal conditions.

TV and radio dog guru, Anna Webb, has issued the stark warning, after some pet food brands released vegan ranges claiming that it is nutritious to feed dogs and cats in this way, and helps to reduce their 'carbon pawprint'.

Anna has studied natural nutrition and therapies with the College of Integrated Veterinary Therapies (CIVT).

She said, You would never give a rabbit a steak, and its the same thing. Dogs and cats are carnivores and by feeding them diets which dont contain meat, instead of being ethical you are actually being very unethical, and putting your pets at risk of health issues overtime.

All of these products are very processed, and just like humans are being discouraged to eat processed foods, the same logic applies so are our pets.

Obesity related conditions like heart disease and diabetes in dogs is at record levels and that is because most complete pet food is 30 to 70 per cent grains, which dogs cannot metabolise.

"These foods are bulked out with ingredients like rice, barley and beet pulp, which are all sugars. Not only bad for their teeth, these grain heavy foods pile on the pounds, evident with one in two dogs now considered obese or overweight in the UK ."

Anna advocates feeding dogs and cats a biologically appropriate raw food diet, and practices what she preaches with her own pet dogs, Mr Binks and Prudence, and her cat, Gremlin.

'Cats and dogs have to eat meat, and we dont'

Anna, who is a vegetarian herself, said, You should feed a natural diet to dogs and cats, ideally organic meat. Vegans think that they are giving a vegan diet to their pets because they love animals, but the irony is they are being unethical, even cruel to their own canine best friends.

In her new A Dogs Life podcast, Anna discusses the stark truth about canine nutrition (Photo: Anna Webb)

I cannot bear the thought of the unethical treatment of animals, and Im not a fan of industrial farming. I choose to be a vegetarian, but I wouldnt impose my diet choices onto my dogs as I understand that were different species.

Dogs have to eat meat, and we dont. Humans consume 75 per cent of the meat produced globally, so if every human became a vegetarian or a vegan we just might make a difference and save the planet.

Meat is actually bad for humans, because it causes high cholesterol, but dogs - because they are carnivores - cannot get high cholesterol.

Anna advises that, if vegans feed plant-based diets to their dogs and cats for long periods of time, the pets will lack key fatty acids and amino acids only found in meat and be prone to disease.

She said, Cats in particular will die being a vegan because they are obligate carnivores and they need taurine in their diet, which they can only get from meat.

You would think they were fine for a year, maybe longer but eventually they will begin to fall apart.

A Dog's Life

In her new A Dogs Life podcast, Anna discusses the stark truth about canine nutrition as well as a number of other subversive animal topics, including animal and owner telepathy, and the environmental impact of having a pet dog.

The podcast, which launched on 1 March 2020, features interviews with scientists and experts, and there will also be appearances from celebrity dog lovers as Anna explores all levels of modern dog ownership.

Anna also co-hosts the Barking Hour on BBC Radio London, and was a regular presenter on ITV1s The Titchmarsh Show.

See more here:
People who feed dogs and cats a vegan diet could be killing their pets - Shields Gazette

Pixabay Keto diet mainly promises to support weight loss. Advocates claim the very low-carb, high-fat diet helps burn fat more effectively and improves overall health at the same time.

Halle Berry, Kourtney Kardashian and Vanessa Hudgens are just some of the famous names who have been on keto and experienced incredible results. The celebrities claimed the eating plan helped them shed some pounds and achieve their desired physique, according to Health.com.

However, to some people, weight loss is not one of the visible effects of keto diet. Despite following the same rules and avoiding high-carb foods, there are simple mistakes that could slow down progress and even cause unintentional weight gain.

Reasons Why Keto Fails To Promote Weight Loss

Too Much Keto Sweets

Keto-approved brownies and other sweets can be the reason why your weight changes slowly or does not change at all. This food contains high amounts of calories and so eating one or two each day may delay your weight loss.

I would recommend people limit keto friendly treats or desserts to only a few times per week, Drew Manning, New York Times best selling author of "Fit2Fat2Fit," said. There isn't really a best or worst keto dessert; the problem is that they are calorie dense and can trigger more cravings, which can lead to over-consuming.

Too Much Fake Sugars

Another common mistake by people on keto diet is relying on artificially sweetened foods and drinks to limit their intake of carbs and get more fats. But it is important to know that some foods marked as "low" or "no sugar" can still contribute to increase in blood glucose levels, according to Melanie Boehmer, a dietitian at Lenox Hill Hospital in New York.

She recommends that people replace artificially sweetened products with whole, unprocessed foods. Such healthier alternatives could help avoid overeating and provide more nutrients while on keto diet.

Hidden Effects Of Dairy Products

Some dairy products, particularly flavored yogurt and 2 percent milk, could contain high amounts of carbs. Eating such products may stop ketosis, the metabolic state that gives most of the health benefits of keto diet, according to Mens Health.

Eating High Calories

Keto is a low-carb, high-fat diet that requires a calorie deficit to see results. However, some people consume more calories when trying to cut carbs and increase their fat intake.

Meeting a dietitian before trying the keto eating plan could help determine the right amount of calories you should consume each day.

A ketogenic diet is designed to use fat for fuel ... but if you're consuming too many calories for your needs, it is still possible that you'll be storing fat just as you would on any dietary pattern, Ginger Hultin, spokesperson for the Academy of Nutrition and Dietetics, said.

Medical Condition

In some cases, people may have an undiagnosed condition that blocks the weight loss effects of keto diet. These health problems include food allergies and intolerances that could trigger inflammation.

Another condition is hypothyroidism that has been linked to weight gain, fatigue and muscle aches.

Your Diet Is Not Causing Ketosis

Achieving ketosis is very important. However, your body may not be fully in ketosis because of miscalculated carb intake per day.

There are different ways to confirm ketosis. You can try testing strips for urine and a blood test to see that your body is in such metabolic state.

Related video: Is Fiber the Secret Ingredient to Weight Loss? (Provided by Shape)

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Pets suffering with too much weight is a problem that stretches beyond the four-legged kind, a leading vet has revealed.

Daniella Dos Santos, President of the British Veterinary Association (BVA), said that she saw a large number of pet snakes with obesity issues whilst working as a small animal and exotics vet.

Daniella believes that this can be caused by a lack of space to exercise coupled with overfeeding.

Her concerns chime with a recent BVA survey of the profession which showed that vets estimated that almost half of exotic pets brought into their practice were not having their five animal welfare needs met.

The need for a suitable environment was the most common with 89% saying that that this was the most common need that was lacking.

Daniella said: Obesity in pet snakes can have a serious impact on their health and welfare, including leading to issues such as liver problems.

The perfect size of a snake enclosure will depend on the species but all pet snakes should have enough space to roam as well as a place to hide.

They also really benefit from enclosures with appropriate enrichment.

Accepted research and husbandry practice says that snakes should have enough room for physical activity.

An inability to maintain an appropriate body temperature means that snake enclosures should also be large enough to provide an appropriate environmental heat level.

Other research talks about the necessity for snakes to be able to stretch.

One such study, published in Vet Record followed some 2018 guidance issued by Defra on selling pet animals and the care of snakes.

A draft version contained an acknowledgement that all snakes should ideally be allowed enough space to stretch out in full.

However, this passage was later removed before final publication and remains controversial for some veterinary professionals.

Snakes are carnivorous, and their perfect diet will depend on the size and species of the snake.

Daniella added: Getting the diet right for a pet snake is essential in making sure that they are healthy, as well as ensuring an appropriate environment is provided.

It is worth bearing in mind that most types of common captive snakes can live to a minimum of 15 years.

The royal python can live up to 30 years and the corn snake, 20 years, so keeping them as pets is a long-term commitment.

I would urge anyone considering getting an exotic pet of any kind to really do their research around the animals needs and think carefully about whether they can realistically provide for these.

Your vet will be happy to help if you have any questions.

BVA recently published an action plan for vets to support them in tackling obesity in companion animals and says that obesity and overfeeding of pets was among their most pressing animal welfare concerns.

Read the original here:
Pet snakes pile on the pounds due to diet and lack of space to exercise, say vets - Deadline News

Gisele Bundchens unhealthy habits as a 20-something led to panic attacks that were so intense she hit rock bottom.

The supermodel admits her diet as a young model was so poor she started every day with a coffee and four cigarettes.

I felt like I reached rock bottom, she tells Australian Vogue. It became so unbearable I couldnt breathe and I thought, I gotta change.

But adopting a healthier lifestyle was more difficult than she imagined.

My system was so used to that life it was in shock because I stopped everything, she says. We are beings of habit and I think you cant just expect to do something you have always done and stop. You have to replace bad habits with good habits.

She adds, So when I stopped having coffee, the mocha frappuccino for breakfast and four cigarettes when I woke up in the morning, I started running. I dont run anymore, but I ran then because it allowed me to feel my lungs and every time I ran for 20 minutes I was like, OK, I can feel my lungs. OK, Im not smoking.

The 39-year-old, who is now a mum of two, claims meditation helped to get her breathing back on track.

I was meditating with breathing techniques so I would not feel anxious, she shares. (Before that) I would get into the elevator and I would feel like I was going to die. So I replaced bad habits with things that were supporting me and I realized that every day I was feeling better.

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Gisele Bundchen thought she 'was going to die' on diet of caffeine, cigarettes - Montreal Gazette

A few weeks back Diet Cig announced a spring tour with Sad13 and Thin Lips, and that was enough to get us properly excited for the changing of the seasons. This week, theyve upped the ol ante, as the New York guitar-rock duo of Alex Luciano and Noah Bowman drop a banger new tune with a lyrical refrain that were going to start incorporating into daily conversations with pretty much everyone: Im thriving thanks for asking.

That tune is called Thriving, and it will be included on the bands forthcoming sophomore album, Do You Wonder About Me?. The LP arrives May 1 via Frenchkiss Records. And if Thriving is any indication, were in for something special.

Thriving is a cathartic, campy release of feelings. Its about the duality of absolutely thriving without someone but also desperately wanting them to notice you doing so. Inspired by the melodrama of reality TV and musical theater, we wanted the song to bounce back and forth between a lavish personal anthem and the anguish of feeling forever beholden to others opinions.

Part of that aforementioned spring tour are stops at The Met in Providence on May 18 and Cambridges The Sinclair on May 20. Get all dates after the video jump, and go out there and thrive any way you see fit.

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Diet Cig are 'Thriving' but let's be honest you already knew that - Vanyaland