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Diets vs. Healthy Eating, by Charlyn Fargo – Creators Syndicate

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Oh, those headlines full of promises that this diet is the one that guarantees you will be 10 pounds lighter in just a week. We’ve all seen them, and there’s a pull to try them in hopes that the promises might be true.

The truth? Diets don’t work. Going on and off a diet is a recipe for disaster and may be harmful in the long run.

Here’s the latest one: the “lemon detox” diet. It involves consuming just a lemon juice-based mixture for one or two weeks, with no solid foods. The diet aims to remove toxins and cleanse the body. However, scientists have found no evidence to support these claims, and the diet may be harmful in some cases.

This is primarily because the concept of detoxing does not align with how the body works. The idea of detoxing is to flush out harmful toxins. However, the human body naturally prevents this from happening and protects the body from toxins by removing them. This diet is highly restrictive and extremely low-calorie. Without a balanced diet, the body will not receive the supply of the nutrients and energy it needs to function correctly. This includes removing toxins and waste products.

Scientists say it is possible that a lemon detox diet causes weight loss because it involves extreme calorie restriction. One study found that a seven-day lemon detox diet led to a reduction in body fat for Korean women who were overweight. However, this is not a healthful way to lose weight. As with any form of extreme calorie restriction, resuming a normal diet will often lead to rapid weight gain.

Then there is the general concept of yo-yo dieting: losing weight for a short period and then regaining it. As if losing weight weren’t hard enough, up to 80 percent of people who manage to lose more than 10 percent of their body weight end up regaining the weight within a year. Studies have suggested that yo-yo dieting raises the risk of mortality from any cause and can also lead to increased risk for heart disease.

The bottom line? There’s no magic pill for weight loss, nor a magic diet. A healthy lifestyle plan such as USDA’s MyPlate or the Mediterranean diet (which both focus on whole grains, fruits, vegetables, lean meat and dairy) is always the best idea. Don’t cut out any food group, such as dairy, or any food source, such as carbohydrates. We need complex carbohydrates, healthy fats and protein — in manageable amounts. Portion control is still the best answer, along with choosing foods high in vitamins and minerals that will give your body fuel to run efficiently.

Q and A

Q: Can the Mediterranean diet reduce risk for cardiovascular disease?

A: Following a Mediterranean-style diet may reduce the risk for cardiovascular disease by 25 percent compared to those who do not follow the diet, according to researchers. Using data from the 12-year-long Women’s Health Study of nearly 26,000 women in their late 40s to early 60s, researchers associated a higher Mediterranean style diet intake with a 28 percent relative risk reduction in biomarkers associated with cardiovascular risk, including inflammation, glucose metabolism, insulin resistance and fat storage. Benefits to the heart were similar to the benefits from statins or other comparable mediations. The Mediterranean diet style focuses on lots of whole plant foods and good fats, red wine and nuts. You can enjoy cheese and yogurt, meat, fish and poultry, in smaller portions, while putting plant foods like vegetables, whole grains, beans, nuts, fruit and olive oil in the center of your plate.

Information courtesy of Environmental Nutrition.

RECIPE

With daylight saving time having started, spring has to be around the corner. Dust off your grill for this recipe, which is lean and full of protein, vitamins and minerals. It’s from the National Cattleman’s Beef Association.

BALSAMIC MARINATED FLANK STEAK

1 beef flank steak (about 1 1/2 pounds)

Salt and pepper

1/4 cup Balsamic vinegar

2 tablespoons olive oil

1 tablespoon chopped fresh basil

1 1/2 teaspoons Dijon-style mustard

1 clove garlic, minced

1/2 teaspoon sugar

Combine marinade ingredients (vinegar, olive oil, basil, mustard, garlic, sugar) in a small bowl. Place steak and marinade in a food-safe plastic bag; turn the steak to coat. Close bag securely and marinate in refrigerator 6 hours (or as long as overnight), turning occasionally. Remove steak from marinade; discard marinade. Place steak on the grid over medium, ash-covered coals. Grill, covered, for 11 to 16 minutes, turning occasionally. (On a preheated gas grill over medium heat, grill 16 to 21 minutes.) For a medium-rare cook, grill at 145 F. For a medium cook, grill at 160 F. Season steak with salt and pepper as desired. Carve steak crosswise into thin slices. Serves 6.

Per serving: 183 calories; 24 grams protein; 1 gram carbohydrate; 9 grams fat (4 grams saturated); 42 milligrams cholesterol; 66 milligrams sodium.

Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Illinois, and the media representative for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at [email protected] or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

Photo credit: at Pixabay

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Healthy Eating

CoreLife Walks the Walk with Healthy Eating – QSR magazine

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When we first started our CoreLife Challenge two years ago, we really didn’t know what to expect. We started out slowly and supported our customers who signed up to tackle the 21-day challenge of eating healthy. It was the start of a journey that we had no roadmap for nor did we have a true understanding of where it would lead.

Fast forward to the launch of our 21-day challenge in January. Inspired by our customers and their stories, and inspired as a brand to build on what we started, this year’s results were better than we could have imagined and raised awareness for healthy eating habits that seem counterintuitive to most in the restaurant industry. So, what did we as operators learn along the way? Here are a few lessons:

Commitment is key. It’s easy to sit back and pay lip service to a marketing effort geared toward healthy eating. However, for us to be successful at walking our talk, we had to commit as a brand. That meant that our operational teams and employees fully embraced the CoreLife Challenge. Not only were we asking them to create something new in terms of meal bundles, we also were asking their support for intermittent fasting. We believe as a company this is relevant to an active lifestyle brand and we introduced the idea that intermittent fasting is something the medical field recognizes as healthy. We were shocked that our customers embraced the idea and the number of positive discussions surrounding it. Additionally, not only did we commit to the development of meal bundles, and diet and exercise plans, we launched an entire marketing effort around gathering and sharing our customers’ stories of success. We also brought in Tim Tebow as a CoreLife 21-Day Challenge brand ambassador. We recorded Tebow giving positive affirmations to our customers who were successfully completing the challenge, and we used his commitment to living a healthy lifestyle to encourage our participants to succeed. Because of this commitment, to our employees, our brand and our customers, we had a record 20,000 participants for our first 2019 CoreLife Challenge.

Solve for challenges rather than get stuck on obstacles. When we went back and reviewed how to make this year’s Challenge more successful, we realized we had to help participants eat healthier on a more consistent basis. This was the first year that we offered a meal bundle that gave discounts to participants willing to eat our food. Guests could purchase the bundle and eat either in-store or at home, and in many cases, used the meals to help their families eat better, too. In the first year of its launch, we had nearly 6,000 challenge participants sign up for the program, and this far exceeded our expectations. For us, development of the meal bundles solved the challenge of “How can we help” rather than ‘What’s in it for us.’ By doing that, 91 percent our challenge participants said they would do it again, and we gathered hundreds of testimonials from people saying the Challenge helped improve their sleeping habits, decrease cholesterol, reduce skin irritations, and a host of other positive outcomes. We also had people sharing stories through our social channels and working together to encourage and support progress. We also had someone share a very personal story in regard to how just one day of intermittent fasting shifted their whole view of the world in the form of increased awareness toward the plight of others who may otherwise go to bed hungry. This was all because we chose to solve for a challenge rather than get stuck on our own limitations as a brand.

Camaraderie and community drives true change. When we launched our CoreLife Challenge this year, we were dedicated to helping our guests live healthier and eat better. While we were prepared to do just that, what we weren’t prepared for was the feeling of community our participants had amongst each other and with our brand. We had significant interaction from within our community of CoreLife Challenge members. And this was seen through comments made in person to staff and through our social pages. If someone signed up for the challenge, they had an opportunity to also sign up to our Facebook page where participants could give feedback, talk about their milestones and experiences throughout their journey. Of the number of guests who registered, 10 percent also signed up to our Facebook page. We noted that through our social channels, the No. 1 comment was how connected participants felt with our brand and with each other. What was more encouraging was that our members started to advocate on our behalf and for our brand. As they became more vocal, we became more silent. This was because we no longer had to defend ourselves if a customer was frustrated waiting for food or service. Our customers were coming to our defense for us. It also inspired our employees and created a level of camaraderie among our team members and restaurant managers. It brought out the best in everyone and enabled us to become better at what we do.

In our third year of offering our Challenge to anyone who wants to eat healthier and live better, the results continue to surpass our initial goals. And it all started with one person who, three years ago, sent us a note saying he thought our brand would change his life. We offered to pay for his food for a month, and 27 months later he lost 227 pounds and changed the course of his life. I know what we’re doing works and our entire team is looking forward to how we can grow and change as we continue down this path of mindful eating. We have new ideas and plans for 2020, and using diet and exercise as a platform for true change, we have an opportunity to change the ways our guests view what they put into their bodies. Diet is really 70 to 80 percent of wellness, the rest is about how we choose to live our lives outside of what we eat.

So many of our guests commented that they didn’t realize they could fall in love with healthy food. If that is what our CoreLife Challenge is able to promote, we have already taken the next step in our food evolution. It’s about creating positive change and making real and lasting impacts in the lives of our customers. Real food done in the right way can taste amazing.

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Healthy Eating

Eat like Astros José Altuve and Carlos Correa with these healthy recipes – Houston Chronicle

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When writer Julie Loria visited the Astro’s spring training clubhouse for research on her new cookbook, she saw a box of doughnuts sitting untouched. She knew then that the subject of her book, a look at the healthy eating habits of top Major League Baseball players, was on point.

“When it comes to clubhouse cravings, baseball players these days reach for fruits and vegetables, not pastries and other highly processed foods,” Loria writes in “The Game of Eating Smart.” “In Major League Baseball, the transition to eating healthy food has become more than a movement, it’s a revolution. Players have learned that proper nutrition has a positive impact on athletic performance.”

Astros stars José Altuve and Carlos Correa are among the 21 MLB stars who were interviewed by Loria for a cookbook that focuses on how these elite athletes fuel their bodies and how their smart eating choices influence their performance. Other baseball luminaries include Boston Red Sox pitcher David Price, Chicago Cubs third baseman Kris Bryant, Los Angeles Dodgers pitcher Clayton Kershaw and San Francisco Giants outfielder Hunter Pence.

ReNew healthy recipe: José Altuve Granola Bites

According to Loria, nearly all of the 30 MLB teams “have moved toward serving healthy food and emphasizing a nutritional eating plan.” Clubhouses, she reports are equipped with fresh juice bars and smoothie stations, and offer almond and coconut milks, protein powders, raw organic nuts and wheatgrass shots.

Loria teamed up with Allen Campbell, former personal chef for New England Patriots’ quarterback Tom Brady and supermodel Gisele Bundchen, to devise recipes that reflected the healthy eating philosophies of the baseball players profiled in “The Game of Eating Smart.”

Here’s what Astros second baseman Altuve said about his diet:

“I’ve noticed a connection between my eating habits and performance because when I eat right, I not only go out there and play well, I also feel well,” he said. “I feel better on and off the field, and my recovery is much faster. Once I started eating better, I noticed a 100 percent change. Now I can play all season, and I still feel great after it’s over.”

He added: “My biggest meal is lunch, and it’s usually two pieces of grilled chicken breast, a half cup of brown rice and vegetables. I also eat big salads with lettuce, tomatoes and all kinds of vegetables. And then for dinner, I usually have more protein and vegetables, but fewer carbohydrates than at breakfast or lunch. I find that eating this way works best for my body and helps my performance on the field. I feel strong and energized.”

ReNew healthy recipe: Carlos Correa Grilled Mahi-Mahi

Here’s what Astros shortstop Correa said about his diet:

“I started eating healthier for my career because I wanted to get better on the field, and in order to do that I had to sacrifice some of the foods I like,” he said. “Now I eat a lot of fresh vegetables, including broccoli and carrots, which I never used to like. I also wasn’t big into fish at first, but now I eat salmon and mahi-mahi all the time.”

He added: “I eat clean snacks like Greek yogurt with granola and fruit, which give me great energy. I avoid fried foods, soda, beer, alcohol and processed sweets like candy, doughnuts, cookies and brownies. Lunch is usually rice and beans with some avocado. Also, I often eat one or two pieces of salmon. Then for dinner, I’ll have chicken and red-skinned potatoes with broccoli on the side. I love eating rice. I could eat rice with every meal, and red beans.”

greg.morago@chron.com

More ReNew healthy recipes from “The Game of Eating Smart”:

Altuve Coconut Mango Bars

Altuve Snapper with Baked Acorn Squash and Escarole

Correa Red Beans with Sofrito and Rice

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4 ways to keep a healthy body and mind as we age – VAntage Point – VAntage Point Blog

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Since the lifestyle choices we make from a young age can affect how we age, it’s important to start eating well, exercising, and taking care of our bodies early on. Here are a few things to think about as you strive to keep your body and mind healthy.

Keeping Strong Bones

Osteoporosis, a weakening of the bone tissue, occurs more frequently in older people. You can help prevent it by doing safe exercise and eating adequate amounts of calcium and vitamin D-rich foods, such as milk, yogurt, greens, beans, fish, and fortified cereals. Sunshine is one of the best sources of Vitamin D, but it can be more difficult for older adults to make, absorb, and use vitamin D. If you don’t think you are getting enough calcium and vitamin D from your diet and from sunshine, talk to your doctor about whether a supplement may be right for you.

Keeping Strong Muscles

Just like strong bones, our muscles are kept healthy through staying active. It’s best to participate in a mixture of strength training, cardiovascular, and flexibility-type exercise. Muscles can’t be built or maintained without exercise, but getting enough protein in your diet is essential, as well. Most people need 2-3 servings (about 3 ounces each) of high-protein foods throughout the day, but there is some evidence that older adults may need even more. Meat, poultry, seafood, eggs, legumes, dairy, and nuts are good sources of protein. It’s a good idea to eat a balanced meal or snack containing a serving of high-protein foods after exercising to encourage muscle-building.

Keeping a Strong Immune System

With older age generally comes greater susceptibility to illnesses. Deficiencies that stem from not eating enough nutritious foods can play a role in weakening the immune system. It’s also important to take preventive measures such as getting the flu vaccine every year. Quitting smoking, getting plenty of exercise, maintaining a healthy weight, and eating a balanced diet with plenty of antioxidant-rich fruits and vegetables will help keep your immune system strong.

Keeping a Strong Mind

While there is currently no way of preventing dementia, we can take steps to keep our brains as healthy as possible as we age. B-vitamins are essential in brain health, and it can be more difficult for older adults to meet their needs. Animal protein and fortified cereals are good sources of vitamin B12. Whole grains, eggs, nuts, and seeds are good sources of thiamine. Fortified cereals, leafy greens, citrus fruits, and beans are good sources of folic acid.

Many things about our bodies change as we get older, but the basic tenets of good nutrition—variety, moderation, and balance—still apply. Healthy eating, good hydration, an active lifestyle, and a good attitude can make a big difference in successful aging.

For more information about good nutrition for healthy aging, get in touch with a registered dietitian at your local VA.


About the Author: Erica Golden is a long-term care clinical dietitian working with Veterans in the Bonham VA Community Living Center in North Texas. She is passionate about helping people eat well and improve their relationships with food to live healthier, happier lives.

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