High blood sugarknown as hyperglycemiais associated with type 2 diabetes and can be very dangerous if left untreated. "As medical science has advanced, there has become a big push to get tighter and tighter control of blood sugar levels," says John P. Cunha, DO, FACOEP. "The highs and lows needed to be smoothed out to get as close to normal physiology as possible. This has become the mantra for diabetic care. Just like an elite athlete who is always training, the person with diabetes always needs to be working to maintain normal blood sugar levels." Here is how to reduce high blood sugarfast. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Diet is very important for keeping blood sugar levels in the safe zone. "Save soda pop and juice for when you need to treat low blood sugar," says Megan Asterino-McGeean, BSN, RN, CDCES. "Our blood sugars mimic our carbohydrate intake. Eating too many carbs increases sugar levels. That's why consistency is key. Be choosy. Nutrient-dense, high-fiber, complex carbs are a better everyday choice than simple processed carbs. Processed carbs don't occur naturally and tend to be located in the middle of the grocery store."

Constant stress and anxiety can spike blood sugar levels thanks to the stress hormone cortisol. "In healthy people, cortisol fluctuates naturally throughout the day, spiking in the morning and falling at night," says Joshua J. Joseph, MD, endocrinologist and researcher at The Ohio State Wexner Medical Center's Diabetes and Metabolism Research Center. "But in participants with type 2 diabetes, cortisol profiles that were flatter throughout the day, had higher glucose levels. Most people with Type 2 diabetes know the importance of exercising regularly, eating a healthy diet, and getting plenty of rest. But stress relief is a crucial and often forgotten component of diabetes management. Whether it's a yoga class, taking a walk or reading a book, finding ways to lower your stress levels is important to everyone's overall health, especially for those with type 2 diabetes."

Getting the right amount of quality sleep (seven hours a night for healthy adults) is incredibly important for helping keep blood sugar down. "So, firstly, you're releasing less insulin when you're sleep-deprived," says Matthew Walker, PhD, director of the Center for Human Sleep Science at the University of California, Berkeley. "But what little insulin you do release is not instructing those cells to open up the channels to take away the monsoon of the glucose that's flowing in the channels of the body. So on both sides of the glucose regulation, on the release of insulin, to instruct cells to absorb glucose, and on those cells themselves to be sort of instructed by insulin, those cells became less sensitive to the insulin signal. And so, as a consequence, your overall ability to deal with glucose became far more degraded, and blood glucose remained higher, which sets you on a profile of looking pre-diabetic."6254a4d1642c605c54bf1cab17d50f1e

Getting some movement throughout the day, no matter how small the amount, is highly effective in lowering blood sugar. "It's important to be active, but that can be tricky depending on your lifestyle or any health conditions you have," says Asterino-McGeean. "So aim to move more than yesterday. If that's all you can do, it still counts. If you can't do 30 minutes at a time, focus on five- or 10-minute increments instead. Try that once a day. Move up to twice and then three times each day when you can tolerate more. If you're starting a new exercise routine, talk with your provider, physical therapist or trainer first to make sure you're doing it safely."

"The fastest way to bring down your blood sugar (glucose) levels is to take insulin, but this should only be done as prescribed by a doctor," says Dr. Cunha. "The next quickest way to lower blood sugar is to exercise. But if your blood glucose is above 240 mg/dl, you should check your urine for ketones. If ketones are present, exercise may not be recommended."

Ferozan Mast

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The #1 Thing to Do to Reduce High Blood Sugar Eat This Not That - Eat This, Not That

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The 20th century saw diets becoming the holy grail of ultimate lifestyle. Fads with varying results have been obsessing people for decadesthe Atkins diet, South Beach diet, vegan diet, ketogenic, paleo diet, zone diet, Dukan diet, the 5:2 diet, etc. have led to the booming diet and weight loss industry to become a $71 billion industry. Adding to the plethora is the pegan diet which combines the paleo diet and veganism. The theory here is that opposites attract.

The pegan diet combines the unprocessed food our hunter-gatherer ancestors ate with plant-based food. The principle behind this diet is that it is nutrient-rich. Whole foods reduce inflammation, maintain blood sugar levels and keep the body in age-appropriate peak condition. The pegans must ensure 75 percent of their food is plant-based and the other 25 per cent lean meats. Plant-based foods have high amounts of antioxidants and fibre, which promotes digestion and gut health.

Though the diets focus is on vegetables and fruits, it is assumed that moderate amounts of meat, certain fish, nuts, seeds, and some legumes make the combo a better bet. Of course, say no to heavily processed sugars, oil, and grain. The difference between the pegan diet and others is that it is not an immediate solution or even a short-term diet, but instead must be lifelong. And one advantage is that though it tells you what to eat, it doesnt tell you how much.

The following items are recommended All vegetables and fruits, mostly low-glycemic fruits like cherries, strawberries, pears and apples. Dairy alternatives without added sugar, such as coconut yoghurt Eggs, nuts and seeds except peanuts Oils rich in healthy fats, such as avocado or olive oil Organic, grass-fed sustainably raised meats and poultry Fish, with low-mercury content, such as anchovies, salmon, and sardines One cup a day of beans, lentils, black rice, quinoa

Benefits of pegan diet Lowers blood sugar and reduces the risk of Type II diabetes and heart disease. Recommends nutrient-loaded foods and avoids processed food.

What the diet prohibits Bread, grain Dairy products, including milk, cheese, ice cream, or yogurt Foods with added sugar or a high glycemic index Processed foodsThe downside to it is that cooking time is longer. Having sustainably raised meat and fish to meet proteins makes it an expensive diet to follow. Since it skips almost all legumes and grains, the body is robbed of Vitamin B and fibre. Also health supplements become mandatory due to the lack of calcium and protein from dairy products. Added disclaimer: Studies say diets dont work 95 per cent of the time.

Read the original:
Deconstructing the Pegan - The New Indian Express

Scan the aisles of any bookstore and you will find a multitude of diet books, from general healthy eating cookbooks to specific or clinical how-to books focusing on various dietary regimens, such as gluten-free and ketogenic. If one were to read them all, it would be very confusing indeed. Some forbid fats, while others warn against carbohydrates and sugars; some encourage a narrow range of particular foods, while others specifically ban certain items. In a year or two, these books will be available at your local thrift shop, priced at $1 each. Thats because, like the diet recommendations that came before them, many of these diet guidelines will soon be abandoned, either because they dont work or because they have been replaced by the next popular food regimen.

In Anxious Eaters: Why We Fall for Fad Diets, I and my coauthor Kima Cargill examine fad diets from the perspectives of anthropology, psychology, and nutrition to understand why they are popular, why they often fail, and why they are replaced by the next diet du jour. While most analyses of diets focus on the content of the diet and how it affects the physical body, we wanted to understand the social context of diets. Diets do not become socially salient in a vacuum; diets, bodily practices, and nutritional belief systems are crafted by cultural narratives. They are almost always of their time and place and are rational when examined within a cultural system.

As one example, the paleo diet has cycled through many cultural tropes to reach its current ideological statefor an ideology is exactly what it has become. Paleo started in the 1930s with a belief that ancient or tribal diets could restore health with whole, natural foods ideally suited to the biological body. From the 1960s through the 1990s, academic data on ancient and modern hunter-gatherer diets further emphasized the traditional reliance on whole foods with meat as a source of protein and few processed foods consumed. In recent decades, the diet has morphed into a cultural power-house: the earlier meat-centric, low-carb, high-fat Atkins diet adopted paleo principles and then lent credence to the keto fad. The emphasis on whole and natural foods overlaps with clean and gluten-free diets, supports the Whole30 fad, and even validates beliefs about so-called food addiction, because targeted, disallowed foods are labeled dangerous and addictive. The paleo concept remains popular because it easily shifts into and supports other diet fads. Because so many of these principles overlap, its now possible to buy cookbooks that promise to fulfill the entire roster of dietary goals: clean, keto, paleo, Whole30, easy, and family friendly.

Paleo is also popular because the cultural meanings attached to going paleo signify social status, identity, and wellness. Many people believe that evolutionary nutrition promises optimal health, but its difficult to reconstruct ancient diets because of the incomplete nature of the archeological record and because much of humans diverse omnivorous diet does not fossilize. The practice of paleo encourages women and families to adopt the diet to ensure healthier children, so paleo becomes a part of good parenting and a form of virtue signaling. Moreover, because the paleo diet is expensive, it also allows the well-off to enjoy a favored diet while validating class barriers; it strictly forbids the processed foods, starches, sugars, and fast foods presumed to make up the diet of the poor. And likely because of the emphasis on meat eating, paleo has been adopted by body-builders and by men who belong to male-dominance, alt-right, or white supremacist groups. The mashup of paleo, keto, and meat-eating seems to appeal to aspirational men who wish to be perceived as in control, hegemonic, and virile.

In other words, the meaning of paleo now extends far beyond the idea that natural foods can heal a damaged modern body; instead, a paleo lifestyle is believed by some to transform the eater into a member of an idealized social categorya powerful male, an economically successful citizen, or a good parent. The diet rationale has shifted from biological to cultural, and at each node of social performance, the diet meets psychological needs.

When examined together, its clear that fad diets really arent about the food, but they do signal group belonging and self-identity two qualities central to the psychological health of most humans.

Each of the fad diets we examine in Anxious Eatersaddresses socially important goals. They provide an identity, because what we eat serves as a symbol to others about who we are and who we wish to be. Fad diets provide status because they rely on performance of a perfected self and often require expensive ingredients that signify wealth. Adopting these diets provides a sense of bodily purity by consuming supposedly healthy foods and avoiding those considered to be bad. And it demonstrates a capacity for self-control, a value much esteemed in American culture. Because of this control, fad diets promise transformation into the identity one desires, the body one values, and the lifestyle one aspires to. Finally, most of these diets retain legitimacy by convergencetheir precepts are similar, so once youve tried one, youre primed for the next. Paleo encourages belief in keto, gluten-free, and clean diets. When examined together, its clear that fad diets really arent about the food, but they do signal group belonging and self-identitytwo qualities central to the psychological health of most humans. And because they fulfill social (if not nutritional) goals, fad diets make cultural sense.

Janet Chrzanis an adjunct assistant professor of nutritional anthropology at the University of Pennsylvania.

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Opinion: Why We Fall for Fad Diets | TS Digest | The Scientist - The Scientist

The 80/20 rule is a magic formula that allows you to find a balance between healthy eating and treat foods.

Here's a look at how this method promises to help you reach your ideal weight without depriving yourself.

No more diets, which, in the end, usually make you gain back the weight you lost anyway.

The 80/20 method aims to help you rebalance your diet long term. It is not really even a diet, but a new set of eating habits to adopt.

The main objective is to lose weight and especially to stabilise your weight, with no more yo-yo dieting or piling on the pounds as soon as you start eating normally again.

The rule is simple.

It involves making sure that 80% of your meals are healthy, balanced recipes, while the remaining 20% can be "pleasure foods."

With this approach, you are entitled, for example, to two "cheat meals" per week.

This method is based on the Pareto principle.

According to this rule, described by the Italian economist Vilfredo Pareto, about 80% of consequences are produced by just 20% of causes.

Such observations can also be seen in the world of work, in economics and in food.

The method requires eating a balanced diet 80% of the time.

As such, fruit, vegetables, vegetable proteins, legumes, meat or fish will make up 80% of your meals.

You must eat a variety of foods, in appropriate quantities, and avoid overly processed foods as much as possible.

For the remaining 20% of meals, you can relax and indulge yourself with a rich diet, but one that brings you pleasure. From burgers to chips, chocolate and pizza, there are no forbidden foods as long as the quantities remain reasonable.

To boost the effects of this new regime, add in some exercise, such as walking, running or yoga. AFP Relxnews

Originally posted here:
Diet not working? Reach your ideal weight with the 80/20 rule - The Star Online

Dive Brief:

Despite a comprehensive scientific report that pointed to recommendations for people to eat more fruits and vegetables and cut down on red meat, the latest edition of the Dietary Guidelines for Americans did not specifically recommend people adopt plant-based diets.It recommends people cut back on saturated fat and eat leaner proteins, but there is nothing specific that says a plant-based diet is a better option.

Unlike the Dietary Guidelines, which are updated and republished every five years, a White House Conference on Hunger, Nutrition and Health is not something that happens on a schedule. In the video announcement for this years conference, President Biden said he is committed to taking bold action to ease access to healthy food and end hunger, as well as preventatively combat diet-related disease.

This petition is looking for another chance for plant-based food to come to the center of federal nutrition policy.

The Physicians Committee for Responsible Medicines petition to center the conversation around plant-based eating was the result of a policy discussion on a video call last month. More than 100 people, including physicians, dietitians, nurses, teachers, university professors, public health professionals and firefighters participated, the group said. Some also submitted written recommendations.

With the overwhelming evidence of the role of meat and dairy in chronic disease, it is imperative the Biden-Harris administration advance policies not only to reduce and eliminate the consumption of these foods but also to encourage the further adoption of plant-based diets, Dr. Neal Barnard, the groups president, said in a statement.

Plant-based eating is likely to be discussed at the conference access to fresh fruits and vegetables and increasing their consumption rates are perpetual issues in expanding better nutrition but it has yet to be seen how much of a role it will play.

There has recently been a movement toward making plant-based food more available through government programs.Some plant-based meat companies have gone through the process for their products to be more easily used in school cafeterias. A provision in the House version of the still-pending 2023 Defense Department budget bill would create a pilot program to require plant-based options to be available at some military bases.

Regardless, any amount of discussion is just discussion even if it happens at the White House. Plant-based diet advocates need to convince policymakers, companies and, most importantly, consumers to make different choices for change to be made.

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Why a medical group wants plant-based diets discussed at the White House - Food Dive

Supernatural and The Boys star Jensen Ackles doesnt actually stick to a strict diet. With three young kids, he admits its hard not to be the garbage disposal and eat chicken fingers, sliders, or whatever else is around. Still, when hes away from the kids, he tries to stay disciplined.

Dont overeat and dont overindulge, at least not all the time, he says in a new Eat Like video for Mens Health. In the video, Ackles breaks down his general diet to stay in superhero shape. When he first began training for his role as Soldier Boy in The Boys, Ackles says he didnt go on a diet, but simply cut out food he knew wasnt healthy, like fried foods. He traded the unhealthy food for grilled fish, grilled chicken, steamed vegetables, and steamed rice. Along with working out, the 44-year-old actor is happy to report he still looks good with his shirt off (like in his naked intro to The Boys).

Ive been more exposed in my 40s than I ever was in my 20s, Ackles says.

Ackles generally starts his day with granola and yogurt. He says he snacks throughout the day, rather than eating big meals. And he reiterates his diet comes down to smart choices, like apples instead of donuts, or celery with peanut butter.

For dinner, Ackles says nothing beats a classic steak once or twice a week. Otherwise, he mostly eats chicken, fish, or pork.

All of that sounds better than what Ackles says his The Boys character Soldier Boy probably subsists on, which he believes is caffeine, alcohol, and cigarettes.

For current food trends, he might get on that Liver King guy. Hed be like, Yeah! Nothing but meat and organs. I can get down with that.

Learn more about Jensens diet in the video above.

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Here's What Actor Jensen Ackles Eats to Stay in Shape - Men's Health

What we eat and how we produce food matters. Food systems are responsible for more than a quarter of the worlds greenhouse gas emissions.

We cannot fully tackle the climate crisis without reducing the greenhouse footprint of our food. The issue is only becoming more urgent, as world population climbs alongside hunger stemming from war disruption of food exports. As people get richer and more urbanised, global consumption of meat and dairy products also grows.

Livestock are the main source of our food emissions and the third highest global source of emissions at 14.5%, after energy (35%) and transport (23%).

To cut these emissions, many advocate switching to plant-rich or plant-only diets. But will people who have a longstanding attachment to meat actually choose to switch? Our new research suggests the sweet spot is the Mediterranean diet, which includes some meat while remaining plant rich and healthy.

Rearing livestock requires large areas of land, as well as inputs of water and feed. More intensive livestock production is linked to biodiversity loss, land degradation, pollution of waterways, increased risk of zoonotic diseases such as COVID-19, and antibiotic resistance.

While methods of cutting livestock emissions are undergoing development, production is only half the story. To have a real impact, we also need to consider the demand side.

Without reducing the overall demand for meat and dairy, its unlikely livestock emissions will fall fast enough and far enough. In wealthy countries like Australia, we consume meat and dairy at high rates. Reducing these consumption rates could cut greenhouse emissions and reduce other environmental damage.

So which diet should we eat? Clearly, any acceptable diet needs to be nutritionally adequate. While meat provides essential nutrients, too much of it is linked to diseases like cancer. Its important to consider both environmental and health credentials of a diet. We can add animal welfare to this as well, which tends to be worse in intensive livestock production.

We hope by identifying healthy, environmentally sustainable diets with better animal welfare, we can help people make sustainable dietary choices.

We looked at five common plant-rich diets and assessed their impacts on the environment (carbon footprint, land, and water use), human health, and animal welfare. We focused on food production in high-income countries.

The diets we examined were:

All five of these plant-rich diets had less environmental impact than the omnivore diet, with no-meat diets (vegan and vegetarian) having the least impact.

We have to add the caveat, however, that environmental footprint measures used to compare diets are simplistic and overlook important indirect effects of shifting diets.

Overall, the Mediterranean diet was deemed the healthiest for humans, while the vegan and vegetarian diets had the best outcomes for animal welfare. When we combined all three measures, vegan and vegetarian diets were found to be the most sustainable diets based on reducing our food footprint, staying healthy, and reducing negative impacts on farm animals.

There is often a gulf between what we should do in an ideal world and what we actually do. To tackle this, we examined what people are actually willing to eat. Is promoting a vegan or vegetarian diet the most effective way to reduce demand for meat and dairy?

To find out, we asked 253 Australians what they currently eat and which of the five plant-rich diets they were willing to eat.

Australia is a high meat-eating country, so its not surprising that most of our respondents (71%) identified as omnivores.

Its also no surprise that the diets least likely to be adopted were the vegan and vegetarian diets, as these diets represented a major shift in most peoples eating habits.

As a result, it was the Mediterranean diet which entails a small reduction in meat consumption which had the highest likelihood of adoption. Combined with its high health benefits and moderate environmental and animal welfare impacts, we identified it as the best diet to promote.

While some of these results may seem intuitive, we believe by combining social, environmental, human health, and animal welfare elements of food consumption, we gain a more complete picture to spot pitfalls as well as realistic solutions.

For instance, its likely a waste of precious time and resources to promote diets like the vegan diet which, realistically, most people are not willing to eat. Yet despite the evident lack of enthusiasm from people, most research assessing the environmental impact of different diets has favoured vegan and vegetarian diets.

Thats why taking a wider view is important. If we actually want to reduce meat and dairy consumption, we must use approaches that have the best chance of working.

In high-income countries like Australia, that means we should promote the Mediterranean diet as the best diet to begin to tackle the demand for emissions-intensive meat and dairy. We need to start at a realistic point to begin to create a more sustainable global food system.

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Vegetarian diets may be better for the planet but the Mediterranean diet is the one omnivores will actually adopt - The Conversation

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Allison Warga, a Calgary mother of three, felt like she had tried every diet on the planet. Between rushing around with work and her children, she wouldnt notice her hunger until sitting down often at dinnertime. That led to nights of constant grazing that never really satisfied.

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Its very easy as a mom to forget yourself when youre raised in a diet culture and are told you need to lose weight. You want to ignore you even have a need to eat, she admits.

But after reading the book Health at Every Size by Lindo Bacon, an inspired Warga sought out a dietician and began working on gentle nutrition strategies that didnt trigger the disordered eating that comes from dieting. The upshot was a mental and emotional catharsis.

I felt like I left a cult and its whole religious dogma behind. I learned self-care, that I deserve to eat and that my body needs nutrition. Thats all part of taking care of yourself.

Warga had tapped into intuitive eating.

Intuitive eating is a self-care eating framework created by dieticians Evelyn Tribole and Elyse Resch. Its a highly personal process that involves 10 principles that range from rejecting diet mentality to honouring your hunger to challenging the food police.

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To date, several research studies have noted the positive health benefits of eating in an intuitive manner, which integrates instinct, emotion and rational thought. Benefits include lower cholesterol, higher self-esteem, improved body image and lower rates of disordered eating.

Vincci Tsui, a registered dietician and certified intuitive eating counsellor in Calgary, observes that much of our eating is based on external cues.

We make decisions based on many factors such as Canadas food guide, how much of something is in a bag, or that its lunchtime, instead of listening to our own internal cues. Intuitive eating is about letting go of food rules and taking away the guilt. Unless you stole the food, you shouldnt feel guilty about eating it.

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One of the biggest myths surrounding intuitive eating is that in the absence of any food rules, a person would naturally eat copious amounts of whatever they wanted. Thats not the case, says Christine Devaney, registered dietitian and certified intuitive eating counsellor at Health Stand Nutrition Consulting Inc.

You may feel like you have no control over a certain food and that could be because youve labelled it as junk. The more we allow ourselves unconditional permission to enjoy all foods, the less intense the cravings and desires will be. It results in more control and freedom around all foods.

Tsui is also sympathetic to fears of trusting ones instincts, especially among those whove been chronic dieters their entire life.

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Intuitive eating is about letting go of this idea of having to control your weight or eating in a certain way in order to be healthy or seen as worthy. Its about getting back to what does satisfaction and well-being mean to you. Its liberating and at the same time scary.

If having a more peaceful relationship with food and your body sounds good to you or if youre tired of counting and cutting calories, intuitive eating might be the path to set you free.

Intuitive eating isnt a restrictive regime. Its 10 principles provide structure, but theyre not hard and fast rules. Think of it more as a guide towards finding your inner voice and wisdom.

For Warga, the biggest benefit, beyond freedom from intense cravings, was no longer being afraid to eat.

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Eating breakfast and taking the time to pack lunch is what I choose as self-care time. In whatever time you have available, you can be thoughtful and present with your body.

To begin eating intuitively, Devaney first recommends taking stock of your eating behaviours and attitudes, ideally without judgment.

Before eating, ask yourself if youre experiencing physical or emotional hunger. Reflect on some of the reasons why you eat the way that you do. Notice which factors influence your feelings regarding your body size, she advises.

By tuning into how food makes us feel, how much we appreciate the taste and at what point were satiated, were better able to control the amount of food we consume. But make no mistake, intuitive eating is not about weight loss.

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Theres a fear that youll gain weight. And you might. You could also lose weight or stay the same. The key is figuring out whats worse for you living with disordered eating or living with a few extra pounds, notes Warga.

A good place to start is by reading Intuitive Eating or visiting the official website: intuitiveeating.org. The Mindful Eating Workbook by Vincci Tsui is also a helpful tool.

In Canada, several registered dieticians are also certified intuitive eating counsellors. Connect with them to learn more about the process and for tips on how to stay on track.

Anyone with a medical condition, who must take medication with food or who ought to avoid certain foods should speak to their family doctor before undertaking any new health regime.

Jody Robbins is a Calgary-based lifestyle writer. Follow her wellness adventures on her blog: Travels with Baggage or on Instagram @TravelswBaggage

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Tired of feeling trapped by food rules? Consider intuitive eating - Calgary Herald

How different is it outdoors vs. at home?

Its simple, and feels natural. If Im on an adventure, I used to eat nuts and oat bars, but I dont do that anymore. I just throw good quality jerky in there. Running Wilds are 36 hours, then I go back to normal circumstances.

Do you fast when youre adventuring?

Not so much. I feel I need the energy from food I find. Ill have a big breakfast before I go: Scrambled eggs, sausage and bacon, and fruit. Then Ive got enough energy for two days if I dont find anything to eat.

You have a cast-iron stomach, and have eaten a lot of out there food. Has that leaked over to when youre not adventuring?

It canIve done so much over the years: Drinking blood from a buffalo artery, munching on raw liver and heart. Its not difficult, but its not very pleasant. If Im at home, Im not going to be tucking into raw steak and liver. Food is a great pleasure, and it can be cooked so beautifully. I tend to have it rare, but I like it cooked, unless Im in survivor mode.

Do you have a specific workout program?

I do. I work out in the community with my military veterans fitness company, where vets run the training sessionshalf of my training is that. The other half is weights. I dont run much now. I play touch tennis, for cardio, and three good weight sessions a week, 30 or 40 minutes. Ill do a yoga session once a week, and stretch 15 minutes to start the day. I swim 500 meters on non weight days. And I started a thing a year ago where before weights I do 25 pull-ups, 50 press-ups, 75 squats and 100 sit-ups. Its 10 minutes, and Ive gotten really good at it. When I was in the military, I could do max 15, now I do 25 pull-ups with a weighted vest routinely. And Im 48.

Does the diet help these workouts? Does it help keep you less tired when youre adventuring?

Im always tired at the end of Running Wild. Theres a lot of concentration involved in guiding people. Youre in a difficult place, carrying weight on your back. But I find my training isnt crazy. It keeps my bones and muscles strong, and the swimming and stretching keeps me flexible. I dont need the endurance. Thats not the job. Its more about strength, flexibility for the long term.

But you built up your base. Are the weights heavy? You squatting double body weight?

I go pretty heavy. I keep it low reps, around 10. And Ill do it with a clock, Tabata style, and with functional kettlebell work, too.

Are you counting calories and macros or is it kept in line by the fasting and diet limits?

If Im eating a lot of meat, I get much fuller, so I can eat as much as I need. Im pretty greedy by nature, so I dont totally eat that way. But Im much more satisfied on this diet. Its also more pleasant and delicious.

See more here:
Bear Grylls Gave Up Veganism for Butter and Liver - GQ

If cooking isnt on your list of top priorities or if its a particularly sweltering day, then the idea of not having to roast vegetables or fry up some crispy tofu sounds pretty appealing. Maybe you occasionally eschew cooking for plant-based smoothies and salads. If thats the case, then youve already dabbled in raw veganism. But, what does a strictly raw vegan diet entail? And, is it for everyone?

A raw vegan diet consists of food that is eaten uncooked or heated at temperatures below 104 to 118 degrees Fahrenheit. The idea is that cooking food destroys its nutrients, which is true in some casesbut not all. (More on this later.)

Raw diets tend to be low in processed foods. That means that all roasted, steamed, fried, sauted, boiled, pressure-cooked, seared, broiled, or grilled foods are off the tableso, no roasted vegetables, grilled veggie burgers, cooked grains and beans, pasta, bread, most kinds of nut butters, jams, vegan ice cream, or pasteurized non-dairy milk. It also, naturally, means no animal products, including honey. It typically excludes table salt, but some raw vegans might use Himalayan pink or sea salt.

Proponents of a raw vegan diet tend to be motivated by health (though there can be some crossover with animal rights and sustainability ethics) and the belief that you can get all of the necessary nutrients from uncooked foods. Food preparation can involve blending, juicing, soaking, sprouting, fermenting, and dehydrating instead of traditional cooking methods.

With so many no foods, what, exactly, can a raw vegan eat? Breakfast could be a smoothie made with frozen bananas, fresh berries, spinach, and raw almond butter or smashed avocado with minced cilantro and diced tomatoes over raw bread made from nuts and seeds in a dehydrator.

Lunch could be a chopped broccoli salad with red cabbage, diced shallots, unroasted sunflower seeds, dried fruit, and raw vegan cheese, dressed in cold-pressed olive oil, lemon juice, fresh garlic, and raw tahini. Or, you could have this avocado-jalapeo soup. For dinner, you could make these raw vegan tostadas. And for dessert? These no-bake ley lime pies. Thats a general idea of what can be eaten, but heres a more comprehensive list:

About oils Some raw vegans avoid them entirely while others use options including cold-pressed olive oil, raw coconut oil, raw flaxseed oil, and raw hemp oil. Avocados, nuts, and seeds tend to be the go-to fat sources. Sweeteners are also typically excludedmaple syrup is heated above 118 degrees Fahrenheit, but its also easy to find raw vegan recipes that use it. Raw agave nectar is a-okay to use.

Obviously, a raw vegan diet is rich in plant foods, which have been linked to numerous health benefits.

A diet rich in fruits and vegetables is linked to lower blood pressure and a reduced risk of heart disease and stroke, per the Harvard T.H. Chan School of Public Health. Nuts, seeds, and grains are linked to lower cholesterol. Studies have linked plant-based diets to a reduction in LDL cholesterolthats the bad kindaccording to a 2017 meta-analysis of 49 studies. This also includes legumes, which must be sprouted in order to be part of a raw vegan diet. Sprouts are simply seeds that have begun to germinate. You can buy sprouts from the store, or it can be done at home in a vented jar.

A diet rich in fruits and vegetables is also linked to a lower risk of Type 2 diabetes, according to a 2021 meta-analysis of 23 studies published in the British Medical Journal. Nuts, seeds, grains, and legumes are also linked to lower blood sugar levels.

Raw vegan diets tend to be high in fiber, which is linked to lower blood pressure and better digestion. Plant-based dietsthe ones that consist primarily of whole foods, which dont need to be raw,are high in soluble fiber (found in nuts, seeds, sprouted lentils, and sprouted barley) and insoluble fiber (vegetables and sprouted whole grains). The former feeds healthy gut bacteria while the latter helps prevent constipation. Both may help you feel full longer after eating, so they can also aid in weight management.

Circling back to the fundamental belief of a raw vegan diet: some fruits and vegetables do lose their nutritional value when cooked, but things arent quite as straightforward as raw broccoli = good, cooked broccoli = bad, for example. Stir-frying or boiling this cruciferous veg lowers its vitamin C content by 38 percent and 33 percent, respectively, but microwaving or steaming broccoli helps preserve its antioxidant content. Generally, cooked vegetables are lower in vitamin C, but this vitamin is also abundant in fresh fruit.

Another noteworthy benefit is a 2008 study published in the British Journal of Nutrition, which found that 198 people who followed a raw food diet had high levels of beta-carotene and normal levels of vitamin A. However, they had low levels of the antioxidant lycopene.

Because many raw vegans get most of their fats from nuts, seeds, or avocado, the diet is low in saturated fat. So, its also naturally free from deep-fried foods, a known source of unstable molecules called free radicals, which damage DNA, cell membranes, and other parts of cells. This happens because high temperatures cause the fatty acids within the oil to oxidize, meaning they degrade in quality.

No matter what kind of diet youre considering, its essential to go into it being aware of both the pros and the cons, and raw veganism is no exception.

Sprouts are grown in warm, humid environments, which is exactly the type of conditions that food-borne illness-causing bacteria thrive in. According to The Academy of Nutrition and Dietetics, there have been a few E. coli and Salmonella outbreaks linked to sprouts in recent years. When buying sprouts, choose ones that are refrigerated and stay away from anything that looks musty or slimy. Keep them in an insulated shopping bag and refrigerate them immediately.

Cooked tomatoes may be lower in vitamin C than raw ones, but theyre higher in the antioxidant lycopene, which helps protect the body from cell and tissue damage, according to a Cornell University study.

Cooked spinach contains 53-percent less oxalic acid, which reduces your bodys ability to absorb iron and calcium. Its also higher in folate. Cooked carrots are higher in beta-carotene and antioxidants. Steaming kale reduces the number of isothiocyanates, which can interfere with the absorption of iodine. Grilling or microwaving mushrooms boosts their antioxidant levels, according to a study from the Mushroom Technological Research Center of La Rioja in Spain. (However, boiling and deep-drying do the opposite.) Steaming also helps preserve antioxidants in zucchini and broccoli.

A well-planned plant-based diet can be appropriate for all ages, so long as it includes fortified foods and supplements to make up for the nutrients that its deficient in.

These include vitamin B12 (supports blood and nervous system health and helps make DNA), vitamin D (regulates the absorption of calcium and phosphorous and helps regulate the immune system), iodine (reduces the risk of thyroid disease), calcium (crucial to bone health), and zinc (aids in immune system and metabolism function and wound healing). Studies have shown that raw vegan diets tend to be low in vitamin B12, calcium, and vitamin D.

Raw vegan proponents tend to discourage the use of iodized salt, and iodine is essential to healthy thyroid function.

A raw vegan diet may not be sustainable in the long term. The lack of bread, cooked grains, and cooked legumes can make it challenging to get enough calories every day without frequent meals, which may make it too restrictive to be a 24/7 thing. Some preparation methods, such as dehydrating, chopping produce, juicing, and sprouting, can also be time-consuming. Premade sprouted and dehydrated foods can also be cost-prohibitive, making a long-term, strictly raw diet unattainable for many.

If youre curious about a raw vegan diet, the best way to start would be to try out a few meals. Try out some of our favorite raw vegan recipes including Raw Vegan Swedish Truffles, Raw Vegan Tostadas, and Raw Vegan Coconut Cauliflower Stir-Fry in Zesty Lime Dressing. If youre looking for more, a quick Google search will land you pages upon pages of other free recipes. If you like a curated selection, then a cookbook, like Modern Raw by Rachel Carr or Raw. Vegan. Not Gross. by Laura Miller might be what youre looking for.

For more on the vegan diet, read:How to Go Vegan: A Beginners Guide5 Reasons to Forget Keto and Go Vegan15 Vegan Protein Sources That May Surprise You

Kat Smith is a Queens, NY-based freelance writer and editor who loves cooking and discovering local vegan hidden gems.

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What Is a Raw Vegan Diet and Is It Healthy? - VegNews