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Mother-of-the-bride Sarah Ferguson lands fad diet endorsement deal ahead of royal wedding - The Mercury News

Sarah Ferguson probably has so much to do this week, dealing with all the last-minute fuss that comes with preparing for a royal wedding that she and her ex-husband Prince Andrew reportedly hope will be as grand as Meghan Markle and Prince Harry’s from earlier this year.

Sarah Ferguson arrives for the wedding of Prince Harry and Meghan Markle at St George’s Chapel, Windsor Castle on May 19. (Photo by Andrew Matthews – WPA Pool/Getty Images)

Sarah and Andrew’s second daughter, Princess Eugenie, is getting married Friday to Jack Brooksbank at Windsor Castle. There will be trumpet fanfare, Andrea Bocelli performing, grandmother Queen Elizabeth II throwing a reception and — just like Meghan and Harry’s wedding — an open-carriage procession through the town of Windsor.

But amid all the pomp, trumpet fanfare and reported 500 guests, the mother-of-the-bride continues to network and seek business opportunities that could probably benefit from her connections to the British royal family, according to Page Six.

Ahead of Eugenie’s wedding, details have leaked out that the Duchess of York, 58, has signed on to become a pitchwoman for an Italian entrepreneur who markets a high-priced diet program that guarantees people can lose pounds while eating fusilli pasta, pizza and specially formulated flavored drinks, “diuretic tonics,” and chocolate cookies.

Ferguson should have some experience promoting a diet program. She was a longtime spokesperson for Weight Watchers, at one point earning more than $1 million per year, and has been open over the years about her struggles with her weight and the different programs and fad diets she has tried.

Prince Andrew and Sarah Ferguson kiss on the balcony of Buckingham Palace after their marriage at Westminster Abbey in London, July 23, 1986. (AP Photo/Dave Caulkin)

Now she’s partnering with Gianluca Mech, a Rome-based businessman whose family has sold herbal products for 500 years but who may be best known in the United States for spending $200,000 to recreate, for one night in 2017, the Brooklyn discothèque where “Saturday Night Fever” was filmed, according to the Los Angeles Times and New York Times.

If nothing else, touting Mech’s “Italiano Diet” should be lucrative for Ferguson, who has become known for her efforts to find creative ways to fund a high-flying lifestyle that became less certain when she and Andrew divorced in 1996. Most problematically, “Fergie” was caught on tape in 2010 demanding $821,000 in return for business access to Andrew when he was Britain’s special representative for international trade and investment, according to Vanity Fair.

The “Italiano Diet” seems marketed to people who enjoy a high-flying lifestyle or who are willing to go into debt to pretend they do. For example, for customers to stock up on a 45-day supply of food — a “luxury kit” sold on Mech’s website — they need to spend more than $1,000 per person, the Daily Mail reported.

The kit comes with four different kinds of herbal-extract-based “tonics,” two kinds of flavored drinks, soup, and fusilli pasta. But customers can buy items individually, such as the pasta meal for $14 and a box of chocolate dipped cookies for $20.

Ivana Trump attends an event in New York City in 2010. (Photo by Donna Ward/Getty Images)

In becoming a spokesperson for the “Italiano Diet,” Ferguson joins the company of one other celebrity who enjoys a high-flying lifestyle.

President Donald Trump’s first wife, Ivana Trump, unveiled her endorsement deal with Mech during a lavish food-tasting and press event at the Plaza Hotel in New York in June, the New York Times reported.

In talking to reporters, Ivana Trump boasted that she herself has never struggled with her weight and neither have her three tall, slender children, Donald Trump Jr., Ivanka Trump, and Eric Trump. That’s because, Ivana Trump said, she always was a good parent who instilled discipline in her children — not an “obese,” lazy parent.

“If you are an obese parent, I guarantee your child will be obese,” she told reporters at the event. “If you’re a lazy person, it’s much harder — you have to be committed to a certain regime and stick to it.”

Of course, Ivana Trump’s ex-husband, the president of the United States, is a different matter when it comes to dietary discipline. He’s known for loving his Kentucky Fried Chicken lunches and steak dinners, with extra helpings of ice cream.

Ivana Trump says she cares about America’s obesity problem — that’s why she has teamed up with Mech.

It’s not known if Sarah Ferguson likewise cares about obesity in America or Europe, but it’s likely she’ll be a more relatable spokesperson for the “Italiano Diet” than Ivana Trump. If nothing else, she can talk to others about her own struggles with emotional eating, stemming from when she was 12 years old and turned to her favorite comfort foods to deal with her parents’ divorce.

Ferguson already has appeared at the University of Padua in Italy to promote Mech’s products, Page Six reported.

But will Ferguson be able to claim that the “Italiano Diet” offers a more effective strategy for healthy, long-term weight loss than her other endeavors over the years?

According to the Daily Mail, Ferguson lost nearly 80 pounds through “a sensible” Weight Watchers program in the 1990s. But as with many adults, the pounds began to creep on as she entered middle-age.

Sarah Ferguson arrives at the Miramax 2005 Golden Globes After Party in 2005. (Photo by Mark Mainz/Getty Images)

In 2005, she hit a spa in Austria where she had to stretch out her 600 calories a day through “chewing” therapy: each mouthful must be chewed 40 times, the Daily Mail reported.

In the past few years, she has talked about being able to curb her sweet tooth drinking dessert-flavored teas and, through her website, Duchess Discoveries, she marketed a $130 blender for making healthy smoothies and soups.

Maybe Ferguson has been on the “Italiano Diet,” hoping it will help her drop a few pounds before Eugenie’s wedding so she can don a slim, chic mother-of-the-bride suit.

But alas, no matter what Ferguson does these days — even throwing a big royal wedding with celebrity guests for her daughter — she’s no longer an official member of the “firm.” Her ex-husband and daughters, Beatrice and Eugenie, also are overshadowed by the major royals: William and Harry, the sons of the late Princess Diana, and their glamorous wives, Kate Middleton and Meghan Markle.

Source: https://www.mercurynews.com/2018/10/09/mother-of-the-bride-sarah-ferguson-lands-fad-diet-endorsement-deal-ahead-of-royal-wedding/

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The diet change that helped Colleen go from a 2XL to a size small

Colleen Tronlone, age 31, began her weight-loss journey at 250 pounds. It took her just 16 months to lose an astonishing 104 pounds! Keep reading to learn about how her diet (spoiler: it's plant-based!) and workout routine transformed her body and her life. She went from working with children and adults with autism to now teaching indoor cycling classes!

Source: http://www.msn.com/en-us/health/weightloss/colleen-lost-104-pounds-going-vegan-and-eating-this-1-meal-for-lunch-and-dinner/ss-BBN9y72?srcref=rss

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Kate Hudson’s workout routine is all the inspo you need this year

© Trae Patton/NBC - Getty Images Kate Hudson, actress, mom of three, co-founder of the activewear brand Fabletics, and current Weight Watchers ambassador, is total #fitnessgoals. Kate Hudson’s trainer breaks down her go-to Pilates moves. Learn more about the rest of Kate Hudson's workout and fitness routine, too. Kate Hudson, actress, mom of three, co-founder of the activewear brand Fabletics, and current Weight Watchers ambassador, is total #fitnessgoals. (Like, seriously, have you seen her abs pics?) Luckily for her fans, Kate is super-open about her fitness routine and healthy habits.

And she’s never been afraid to share her successes and struggles. Just recently, the 39-year-old posted a long message on her IG about balancing being a mom to her new daughter, Rani Rose, working, and keeping up all her fab fitspo.

“The routine with our baby is getting more familiar and I’m ready to start taking a little time in the day focusing on myself. For me that means my health. Why? Because I wanna be around a long time for these three kiddos of mine,” she captioned her sports bra selfie. Amen to that!

Kate also opened up recently about her goal to lose 25 pounds with Weight Watchers in the new year.

So what exactly does Kate do on the reg to get (and stay) so fit?

1. She has a love affair with Pilates.

She hasn't mentioned it as much post-pregnancy (her daughter was just born October 2), but Kate's IG mentions lots and lots of Pilates. She’s shared exercises on the reformer multiple times, declaring the core-centric workout as her number-one. (Scroll down for a list of Kate's fave Pilates moves, courtesy of her trainer.)

“Pilates makes my day better and that’s just the straight truth! Every time I finish a class I feel two inches taller, lighter, and more grounded,” she captioned one video.

2. Kate turns to her trainer.

Kate gives Instagram shout outs to her trainer, Nicole Stuart, all. the. time. She’s revealed lots of tips from the fitness pro, including a five-minute workout and a bunch of Pilates exercises.

3. She's a dancing queen.

Girl's got moves and she’s not afraid to show ‘em. You’ll find Kate casually dancing around her apartment or at parties. "I think cardio is really important, not necessarily running a long distance, but doing something that will get your heart rate up which is why we love dance," her trainer Stuart says.

Kate has also teamed up with dance trainer and founder of the NW Method, Nicole Winhoffer, according to her posts. Just check out those body rolls and booty shakes and you realize her top-notch rhythm and stamina.

“She's one of my favorites because her spirit is so free and she's so fun," Winhoffer told Popsugar about Kate.

4. Kate's a fan of cycling.

In addition to striking a Pilates pose, Kate has also been caught spinning-particularly on her at-home Peloton bike.“I spin sometimes but, for me, Peloton is the best no-excuse workout-especially if I only have 20 minutes to spare," she told Women's Health UK. "And I love riding my bike-to me, that’s not a workout.

On Thanksgiving, she posted about cycling on her Instagram story, and said she's super grateful for the cardio workout, per People.

5. Sometimes she cranks out circuit workouts.

Besides busting a move and biking as a source of cardio, “sometimes I do circuit training," Kate told Women's Health UK.

"There’s a place in LA called Circuit Works, which my brother goes to a lot and that’s hard core, like Barry’s Bootcamp. There’ll be fast sprints, heavy weights, and multiple push ups or pull ups. I like doing that stuff too. When you know you feel good when you sweat, you always want to go back to it.”

6. She takes her workouts outside.

It's no mystery that Kate is a big fan of the great outdoors (just check out her totally swoon-worthy photos on Instagram for proof).

And she brings that into her fitness routine, too. “There are times when I’m so busy with work that I don’t have time for a proper exercise session. But I’ll go for a hike instead," Kate told Women's Health UK.

In fact, her very first date with boyfriend Danny Fujikawa took place on the trail. “A year ago today Danny took me on a hike and what I thought was just a hike with a family friend turned very quickly into an unexpected first date,” Kate wrote in an Instagram caption. Awww!

7. Kate keeps fitness fun.

Rather than view fitness as a chore, Kate has said time and time again that she genuinely loves breaking a sweat. And she finds all kinds of fun ways to stay active.

Just take this hilarious routine Kate and Stuart created together using an extra creative exercise tool: wine bottles. Now that's a workout I can really get behind.

Kate also loves testing new workouts: "You name it-we always try new things," Stuart says of her longtime client.

Recently, Kate mentioned on Instagram stories that she's trying out the Mirror, an in-home device that streams workouts, per People. “Never done it. Don’t know anything about it. About to try it,” she said. Because there’s no better way to keep seeing results than switching up your routine.

Cheers (with wine bottle weights!) to the hard work, Kate.

The Roll Down On The Cadillac

"You can use this as an opening exercise," Stuart says. "This is really good for people with a stiff spine, but also if you're just stiff in general."

Try it at home: "Lie flat on your back and roll up the same way: slowly one vertebra at a time, stretching forward and working from your stomach, not using your arms to throw your body up, then rolling back down the same way, slowly with control."

The Advanced Frog

The Advanced Frog, Stuart shares, "entirely works your stomach, trunk, and glutes."

Try it at home: "I wouldn't try this at home unless you're super advanced," Stuart warns, "But if you are, you can replicate this by going into the same position and do exactly what Kate's doing [in the Instagram above] with your hands placed behind the small of your back to offer you support."

Hanging Pullups

"Right before this [video] Kate did pullups, which work your arms and back and then the reward is hanging," Stuart says. "She's hanging here at the end of the session."

How to at home: "You can do a backbend over a big ball at home after doing [traditional] pushups on the floor."

Decompress

This video depicts Kate effortlessly hanging off the front of a Gratz machine (a Pilates apparatus). "It's good for decompression in the spine and hips and circulation and blood flow."

How to at home: "You can recreate this same move on a big round ball."

Source: http://www.msn.com/en-us/health/fitness/kate-hudsonâs-workout-routine-is-all-the-inspo-you-need-this-year/ar-BBROFlN?srcref=rss

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Technique boosts omega 3 fatty acid levels in brain 100 fold

Getting enough of the omega 3 fatty acids DHA and EPA into the brain to study their effects on conditions such as Alzheimer's and depression -- which they have been shown to help -- is no easy task. While supplements containing these fatty acids exist, there is scant evidence showing that these supplements actually increase DHA or EPA in the brain. To measurably increase levels of EPA in the brain, a person would have to consume a small glass of it each day, quite possibly with the side effect of smelling like fish.

Now researchers from the University of Illinois at Chicago report that adding a lysophospholipid form of EPA (LPC-EPA) to the diet can increase levels of EPA in the brain 100-fold in mice. The amount of LPC-EPA in the diet required for this increase is rather small for mice -- less than a milligram per day. The human equivalent would amount to less than a quarter of a gram per day. They report their results in the Journal of Lipid Research. Fish oil supplement

The omega 3 fatty acids DHA and EPA are known to have anti-inflammatory effects and protect against various neurological and metabolic diseases. DHA has been shown to be good for memory and cognitive deficits associated with Alzheimer's disease, and in pre-clinical studies, EPA has been shown to be effective in treating and preventing depression.

DHA is already prevalent in the brain, and there is little evidence to support the idea that eating lots of fish oil, either through whole fish or supplements, increases levels of DHA in the brain. EPA is found in very low concentrations in the brain. Boosting EPA levels in the brain through consuming EPA has proven difficult because the amount of EPA that would need to be ingested to show increases in brain EPA levels is quite large -- 40 to 50 milliliters daily. And researchers still don't really have a great understanding of how EPA works to reduce depression and how much is needed in the brain to have these anti-depressive effects.

"In order to do the trials to determine the proper dosage and how EPA works in regards to depression, we need to have a better way of getting it into the brain because you need to consume so much of it that its just not practical, at least for human trials," said Papasani Subbaiah, professor of medicine and biochemistry and molecular genetics in the UIC College of Medicine and corresponding author of the paper.

He reports that providing EPA in the form of lysophospholipid, unlike the type present in fish oil supplements, escapes degradation by pancreatic enzymes which render it unable to pass into the brain.

"It seems that there is a transporter at the blood-brain barrier that EPA must pass through in order to get into the brain, but EPA in fish oil can't get through, whereas LPC-EPA can," Subbaiah said. "You don't have to consume all that much LPC- EPA to have significant increases of EPA show up in the brain, so this could be a way to do rigorous studies on the effects of EPA in humans," Subbaiah said.

Producing LPC-EPA is not difficult, and it can be incorporated into feed pellets that Subbaiah fed to laboratory mice. These mice had up to 100 times more EPA in their brains after eating 1 mg/day of the LPC-EPA in their feed for 15 days than mice eating plain EPA. Interestingly, the mice eating LPC-EPA also had two times more DHA in their brains.

"This study is proof of the concept that we can increase levels of both EPA and DHA in the brain via supplements or by incorporating LPC-EPA in the diet," said Subbaiah. "Using this technique, we can now perform critical studies to see if increasing concentrations of these fatty acids in the brain can help prevent and treat Alzheimer's and depression in mouse models, and then move into human trials if results are promising."

Poorna Yalagala and Dhavamani Sugasini from the University of Illinois at Chicago, along with Kalipada Pahan and Sridevi Dasarathi from Rush University, Chicago, are co-authors on the paper.

This research was supported by a VA Merit Review award I01 BX001090, by grant R21 AT00847 from the National Center for Complementary and Integrative Medicine and by NIH Office of the Director grant S10 OD010660.

Story Source:

Materials provided by University of Illinois at Chicago. Note: Content may be edited for style and length.

Source: https://www.sciencedaily.com/releases/2019/01/190108125417.htm

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batsort93-blog · 5 years

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The Troubling Paradox Of Instagram Beauty

I ran out of primer the other day. That doesn’t happen often, because I almost never wear primer. But I decided I’d better get on replacing it soon enough, because those “I Need Primer”-level special occasions like parties, award ceremonies, and weddings always seem to creep up on me, and I was damned if I’d endure another night self-conscious about foundation dripping down my face.

So I went to the drugstore. And as I perused the aisles, zeroing in on concealers, foundations, powders, pallets, and primers, I noticed a curious amount of products with Instagram-related names. There’s “#InstaReady” BB Cream. “Photo Focus” primer and concealer. “PhotoReady” and “Insta-Filter” foundation. “#NoFilter” setting powder.

Before anyone gets on me for my pretentiousness: yes, I still bought some primer. And a setting powder. But I thought about the names for a long time after, and what they symbolize: the unspoken, unflinching understanding women have with ourselves, our images, and social media. We know that that the perfection we see on Instagram is not real. And yet we still strive for it.

This should probably come as little surprise for most millennial women; those of us who came of age in the early- to mid-aughts were surely inundated with campaigns by Dove, which drew attention to how much retouching goes into modern beauty advertising and media content (never mind that Dove continued to sell products to make our hair thicker, make our cellulite disappear and, in some countries, lighten skin). Dove wasn’t the only brand trying to do this (although as a major CPG advertiser, it had the biggest resources for media spend), and it’s unlikely that any teenage girl walked out of the first decade of the 2000s without knowing that the images we saw on those glossy pages — now on phone screens — were a far cry from reality.

So the awareness campaigns were effective in that regard. But were they effective in actually curbing participation in the system? That likely was never one of Dove’s goals. It takes true marketing talent to effectively convey such a conflicting message: “Tell women they’re beautiful without products, but don’t let it affect how much they spend on them.”

Women are engaging in makeup as much as they ever were before. There’s more creativity in the field and more opportunity to showcase that creativity. But there’s something strangely dark and just a little sad about the way we wink at ourselves with a lot of these purchases. We know that what we see on Instagram couldn’t be achieved without the right combination of high-end beauty products and filters (or, in rare cases, winning the rarest of rare genetic lotteries), but we strive for it anyway. We know that no boy has ever had eyebrows as glamorous or perfectly curved as the bushy-browed IG models we want to emulate, but we still buy a product called “Boy Brow.”

I am not above this by any means. I do it too. I am always looking for the best “blur effect” skin products because I will always have just enough breakouts, scars of former breakouts, burst capillaries, and dry spots for me to be convinced that no one else looks like this (even though everyone else looks like this). I am always longing to give my eyebrows more volume, more depth, more authority, and pretending that I didn’t spend the entire pre-high school summer of 2003 waxing and tweezing my once-bushy eyebrows into pencil-thing nothings. I apply lip balm obsessively in the hopes that the lines in my lips — fucking lines — will simply smooth over.

We know Insta-beauty is an overly-dewy, high-exposure lie, so why are we so attached to it? It applies to the way we see other women, too. Now, when I look at a woman with perfectly illuminated cheekbones atop masterfully shaded hollows, my first thought, while still one of admiration, is not, “Wow, she has beautiful bone structure,” but rather, “Wow, I wish I could be that good at contouring.” When I see a woman whose eyebrows are thick, dark, striking, and have all the right curves, instead of thinking of what beautiful features she has, I sigh in awe at how amazingly she does her eyebrows.

In a way, that’s probably a good thing — we’re complimenting women for things that they’ve done, things that they can help, things they’ve worked on, rather than the things they were simply born with. But it still feels strange at this point in time to be in awe of all the ways someone can manipulate their own face to look like something they’re not. I’m not talking about Hollywood Effects-level makeup artistry, but rather someone who is able to invest the time and concentration and accumulate all the talent in the world to learn how to make themselves look “better” than they are.

It’s one of the most admirable talents I can think of, one that most people will never get paid for. And I think it makes me sad that the talent exists. And what part do I play? I may be complimenting a woman on her skills with a makeup brush, but I’m ultimately still just focused on how a woman looks. She knew how to buy the right things and use them the right way. But she’s so much more.

And finally, where do we go from here? I’ve never been satisfied with the outlook of “this is bad, but at least if we’re self-aware, it will be less bad.” We already know that we’re buying into a lie, and we seem to be okay with it. But I can’t pretend we put ourselves in this situation. As women, we’ve been handed a harsh and cruel deck: cake it on, or risk potentially not advancing in your career, your personal life, your social circle. It shouldn’t be up to us to break that self-fulfilling prophecy, but it looks like we might have to.

Contrary to whatever Prince EA poem you’ve listened to lately, the world’s problems and collective personal issues can’t simply be solved by taking fewer selfies. But perhaps it starts with the decision we make in the morning to wear a little less makeup (or not wear any at all), to not stress so much about covering that zit that no one else notices anyway, to decide that our eyebrows are fine, thin and light as they are. Maybe it’s in letting go of the need to share our picture-perfect visage with the world. Maybe it’s in stopping ourselves from telling our best friend how much we love her highlighter and instead just ask her a question and find out something new. I don’t necessarily know where to start, but I know I want to.

Bree Rody-Mantha is a full-time business journalist and part-time dance teacher based in Toronto. She covered Toronto City Hall during the Rob Ford era before transitioning to business journalism. Her areas of specialty include the influencer market, advertising, media buying, and technology. Follow her on Twitter.

Image via Unsplash

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Source: https://thefinancialdiet.com/the-troubling-paradox-of-instagram-beauty/

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Is Bone Broth Good for You? Let Me Explain It’s Benefits.

Why is bone broth good for you? Why do we make it at least once a week in our house? Let me explain. You may want to add bone both to your diet too.

Why We Love It

Bone broth has become a “must-have” staple in our home due to the health benefits that I have experienced starting with the AIP diet to heal my gut, lose weight and minimize many symptoms the have disappeared when we changed how we eat. Bone Broth Sampler- Grass-fed Beef, Free-range Chicken & Turkey

Why is Bone Broth Good for You? It’s in the Amino Acids

Even those who criticize the consumption of bone broth must admit that it does contain animal-sourced amino acids that are valuable to the human body. These amino acids can help protect and strengthen your joints and bones, allowing you to safely enjoy an active lifestyle for a longer period of time, heal your body and reduce inflammation. Some functional medicine doctors recommend having a cup of it every day for optimal health.

According to Sarah Ballantyne, Ph.D. (a.k.a. The Paleo Mom), you should consider bone broth a “super food.” She writes that “…while meat of all kinds does supply both of these amino acids, you just can’t beat the quantity or absorbability of proline and glycine in bone broth, hence bone broth’s superfood status.”

Give Your Gut a Helping Hand

Many medical professionals and health experts also recommend the consumption of bone broth because it can take away some of the discomfort that comes with leaky gut syndrome and other digestive issues. This includes helping minimize the symptoms of food allergies and intolerances, so you can enjoy a healthy diet without spending hours in bed or in the bathroom afterwards.

Other Potential Benefits

The vitamins, minerals and fatty acids found in bone broth are also believed to benefit the human body in a variety of ways, including:

Shinier hair

Clear skin complexion

Less noticeable cellulite

Stronger immune system

There is a lot of research to back up any of these claims in addition to the thousands of people from around the world who stand by these assertions because they have seen it work to improve their own health.

Where Can You Buy Bone Broth

If you don’t have the time or want to take the time to make bone broth, you can sometimes find it at health food stores locally or online. Since we have Amazon Prime, we often order one of these brands:

Organic Bone Broth Sampler- Three Free-range Chicken Versions & Turkey, 8 oz each

Osteobroth – A Nourishing, Chicken Bone Broth in a Convenient, Powdered Form 9.2 Oz

Kettle & Fire – Grassfed Pasture Raised Beef Bone Broth – 17.6 Oz Each

We use it for cooking, as a snack and to restore health! It really is a favorite superfood for us. 🙂

Source: https://www.easypaleo.com/is-bone-broth-good-for-you/

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Experts' warning over latest fad diet - News Mail

AS THE new year rolls in, fad diets roll out.

A highly unexpected marriage between paleo and vegan, the pegan diet, is tipped to be the hottest diet trend in 2019, but it has experts worried.

Pegan diet advocates say it is about cherry picking the best elements of paleoism and veganism.

But practising Brisbane nutritionist Katie King warns the trendy diet, which recommends salads with a dash of meat, limits necessary proteins, legumes and dairy.

"While promoters of the pegan concept may say that the guidelines are exactly that, just guidelines, many who try the diet won't see it that way," she said.

"They will try to rigidly adhere to the rules instead of playing with some of the main principles and making it work for them.

"It is difficult for those with high exercise output to get adequate protein and carbohydrates in each meal."

Nutritionist Katie King warns against fad diets and suggests people should be mindful of what they eat. Picture: AAP/Josh Woning

For those fed up with kombucha, the 2018 superdrink phenomenon rich in probiotics, cactus water is being hailed as the new health booster, containing powerful antioxidants.

It also contains amino acids, which is naturally made in the body and helps with muscle and tissue damage.

"The new year has rolled in and the new diets are rolling out as predictably as the arrival of the hot cross buns in the local supermarket," Mrs King said.

Nutritionists recommend you don't follow these dodgy diets.

"Arguing about which variation of healthy eating or drinking is best is making food very complicated and confusing for many Australians, so we really have to keep pushing basic concepts instead."

Mindful eating is a growing approach to eating and is endorsed by the nutritionist.

"Mindful eating encourages people to tune back into their own bodies, eating when they are hungry, stopping when they actually feel full and generally making choices that feel right for them," Mrs King said.

These concepts may seem like commonsense but, because we are constantly bombarded with mixed messages about what to eat when to eat and how much to eat, we've totally disconnected from our own bodies."

Source: https://www.news-mail.com.au/news/nutritionist-warns-pegan-fad-diet-limits-proteins-/3620660/

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A Diet Worth Trying - KELOLAND TV

SIOUX FALLS, S.D. - If you're still keeping up with your New Year's resolutions, you may be in the second week of a new diet.

While there are a number of diets on the market, experts say one of them is coming out on top.

Growing up Greek, Eve Fisher says the Mediterranean diet is a meal plan she's followed her whole life. Her husband Allan is also a fan.

"It's easy to prepare, and of course I have an excellent cook here that knows how to cook it," Allan Fisher said.

The couple says the diet is full of flavor while maintaining nutrition. According to Eve, it's all thanks to herbs.

"One thing that American cooks by in large do, they put on like that much herbs, and you want you know, a palm of your hand, throw it in the dish and it just zings it to life," Eve said.

Registered dietitian Tiffany Krogstad says the diet is primarily plant based, with an emphasis on cooking with olive oil.

"It includes fruits, vegetables, whole grains, nuts and seeds, cooking with olive oil, including lean proteins, more focused in on things like salmon and tuna, getting those omega 3's in there," Krogstad said.

The diet also suggests physical activity, but Krogstad says that's not the only area it differs from other diets.

"It incorporates wine, limiting for women having no more than one glass a day for women and then 2 glasses a day for men," Krogstad said.

She says it's easy to follow and not overly restricting, which is why many find success.

"Everything can fit into this diet. Really it focuses on limiting things with added sugar and refined grains," Krogstad said.

In addition to helping people lose weight the diet plan also offers people multiple health benefits.

Krogstad says omega 3's reduce inflammation in the body, helping patients with a history of heart disease and diabetes.

But that's not all.

"I really stress this diet to prevention of re-occurrence of cancer," Krogstad said.

Krogstad suggests using the plate method to give patients an easy guide to follow.

"To be honest, we should all probably be following more of a Mediterranean style diet," Krogstad said.

"It's just so tasty, it's healthy, you know it's good for you," Allan said.

Krogstad added the Mediterranean diet was rated as the best diet for diabetes and heart disease, easiest to follow, and the overall top diet for 2018.

Source: https://www.keloland.com/news/healthbeat/a-diet-worth-trying/1703539743

#read more #see more #check it out #interesting #learn more

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batsort93-blog · 5 years

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WHAT A LITTLE HUSSY!

Marley is ALWAYS wary of strangers coming into the house. Well... strangers to HER anyway. Her response is always to bark, then growl, then sniff, back away and growl some more. It usually takes her a good few hours to warm up to anyone she doesn't know. So, yesterday when Charles arrived I fully expected her to do the usual and bark/growl and get away from him. NOPE. She saw him, ran up and jumped up against his legs, sniffed him.... ran over to me for a second, then jumped up into his lap!

ABOVE: That little hussy was all over him like a rash! I have NEVER seen her act like that before. No way to explain that except she took an instant LOVE for Charles!!! Charles was rather chuffed that he was accepted by her immediately. Now, here's a few more photos from last night:

ABOVE: Lacy and her Birthday cake. I don't know when she would have last had a birthday cake? Not for a very long time I reckon.

ABOVE: It was a bloody nice cake too... for a supermarket cake. The power went out... so we had pretty candles for an hour or so too. Oh something else from yesterday! At Grandmother's Garden (Patchwork Shop) at Gordonton... they used to have two huge boxer dogs. One recently passed away, so they got a new puppy. Now he was just adorable, and we took some photos of him and the older dog:

ABOVE: The puppy was very hard to photograph cos he simply would not keep still! I got down on the floor for a cuddle, and the owner of the shop warned me that the older dog would be all over me... but I said I didn't mind. WELL! She wasn't kidding! He tried to lie on me, and proceeded to thoroughly clean my face and ears! Seriously, he slobbered all over me. It was hilarious!

ABOVE: Obviously NOT the most flattering photo of me, but is shows just how enthusiastic Angus was to gimme a wash! lol I had to hold on to puppy real firm to keep him still for a photo. It made me want a Boxer! Such gorgeous dogs. Now, back to today. Steve and family will be here for the weekend to visit with Grandma (me Mum). This morning I'm going to get more sewing done on the 2nd Wall Hanging for Mum. I got a bit done on it yesterday in between visitors/outings and so on. It's coming along great! Oh yeah... here's another photo of the candles:

ABOVE: Just cos they were pretty! *smiles* ONWARD... It's 3.15 pm: the house has literally had a revolving door of visitors today! One after the other, groups and kids and more and more! I have taken dozens of photos, but no time to edit and upload right now. Just wanted to pop on here and touch 'base'. I'll be back later when it's a bit quieter here.

4.45 pm: I will be doing a big photo update later on tonight. Right now... I'm just a bit 'wordless'. Right, some photos of today's visitors:

So... we clearly had a house full! Lots of laughs, kids playing and NOISE. But it was lovely. All is quiet now. Everyone has either gone home, buggered off or gone to bed. Well, except for us, my Mum and Steve 'n' Bex. We are still up watching some tv and just chilling out. Time to sign off for the day.

Source: https://diet-coke-rocks.blogspot.com/2019/02/what-little-hussy.html

#read more #see more #check it out #interesting #learn more

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batsort93-blog · 5 years

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Eating Fish Can Help Reduce Asthma Symptoms in Children

Consuming fish such as salmon, sardines, and trout twice a week can lower asthma symptoms in children, reports a new study.

A clinical trial led by La Trobe University has shown eating fish such as salmon, trout, and sardines as part of a healthy diet can reduce asthma symptoms in children.

‘Want to improve kids’ asthma symptoms? Adding fish such as salmon, sardines, and trout to your child's diet can help reduce asthma symptoms.’ Read More..

The international study found children with asthma who followed a healthy Mediterranean diet enriched with fatty fish had improved lung function after six months. Lead researcher Maria Papamichael from La Trobe said the findings added to a growing body of evidence that a healthy diet could be a potential therapy for childhood asthma.

"We already know that a diet high in fat, sugar, and salt can influence the development and progression of asthma in children and now we have evidence that it's also possible to manage asthma symptoms through healthy eating," Ms. Papamichael said.

"Fatty fish is high in omega-3 fatty acids which have anti-inflammatory properties. Our study shows eating fish just twice a week can significantly decrease lung inflammation in children with asthma."

Co-researcher and Head of La Trobe's School of Allied Health, Professor Catherine Itsiopoulos, said the results were promising.

"Following a traditional Mediterranean diet that is high in plant-based foods and oily fish could be an easy, safe and effective way to reduce asthma symptoms in children," Professor Itsiopoulos said.

Associate Professor Bircan Erbas, from La Trobe's School of Psychology and Public Health, is an expert in asthma and allergies, who co-supervised the trial.

"Asthma is the most common respiratory disease in young people and one of the leading reasons for hospitalizations and trips to emergency for children," Associate Professor Erbas said.

"Unfortunately, the rate of asthma worldwide remains high. It is imperative that we identify new therapies that we can use alongside conventional asthma medications."

The clinical trial involved 64 children from Athens in Greece, aged 5 to 12 who had mild asthma. Researchers from Australia and Greece divided the children into two groups and instructed around half to eat two meals of cooked fatty fish (of at least 150 grams) as part of the Greek Mediterranean diet every week for six months. The remaining children followed their normal diet.

At the end of the trial, they found the group who ate fish had reduced their bronchial inflammation by 14 units. Above 10 units is significant under international guidelines.

Source: Eurekalert

Source: https://www.medindia.net/news/eating-fish-can-help-reduce-asthma-symptoms-in-children-183538-1.htm

#read more #see more #check it out #interesting #learn more

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batsort93-blog · 5 years

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The heart 'talks' to fat cells

Like sending a letter through the mail or a text over a cellular network, the heart can generate messages that travel long distances through the body. Those messages ultimately reach fat cells, new research by scientists at the Lewis Katz School of Medicine at Temple University (LKSOM) shows.

"The ability of the heart to communicate directly with fat had been suspected, but our study is the first to provide evidence of crosstalk between heart and fat tissue that is regulated by the enzyme, G protein-coupled receptor kinase 2 (GRK2)," said senior investigator Walter J. Koch, PhD, W.W. Smith Endowed Chair in Cardiovascular Medicine, Professor and Chair of the Department of Pharmacology, and Director of the Center for Translational Medicine at LKSOM.

The findings could have implications for modulating weight gain in patients with heart failure, a condition that arises when the heart can no longer effectively pump blood through the body.

In the breakthrough paper, published online May 16 in the journal JCI Insight, Dr. Koch and colleagues show that the heart relies on a cardiac-specific messenger, the signaling enzyme, GRK2, to relay information about metabolism to fat cells.

"GRK2 signaling in the heart effectively regulates fat accumulation in the body," said Dr. Koch. "Through this pathway, the heart 'talks' to fat and alters how fat responds to certain conditions." In previous work, Dr. Koch's laboratory showed that GRK2 serves essential roles in both normal heart function and heart failure.

The researchers carried out their investigation in mice with GRK2 activity inhibited in the heart. When fed a high fat diet, GRK2-inhibited mice accumulated significantly more fat than their littermates with normal GRK2 expression. The experiment was repeated in mice with GRK2 overexpressed in the heart, mimicking the increase in GRK2 that occurs in heart failure in humans. When given a high fat diet, these mice gained less body weight compared to their normal littermates.

Using complex metabolomics, a way of investigating metabolites associated with cellular processes, Dr. Koch's team found that GRK2 signaling specifically altered branched chain amino acid (BCAA) and endocannabinoid metabolism in the heart. GRK2-overexpressing mice on high fat diets had metabolite profiles that were distinct from those of GRK2-inhibited mice and normal animals.

"We also took the work a step further and identified one BCAA metabolite that enhanced fat cell differentiation in vitro," Dr. Koch said. His team plans next to look for other metabolites and protein factors that are involved in crosstalk between the heart and fat tissue.

Story Source:

Materials provided by Temple University Health System. Note: Content may be edited for style and length.

Source: https://www.sciencedaily.com/releases/2019/05/190509115437.htm

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batsort93-blog · 5 years

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Diet and food production must radically change to save planet

Transformation of the global food system is urgently needed as more than 3 billion people are malnourished (including people who are undernourished and overnourished), and food production is exceeding planetary boundaries -- driving climate change, biodiversity loss, pollution due to over-application of nitrogen and phosphorus fertilizers, and unsustainable changes in water and land use.

The daily dietary pattern of a planetary health diet consists of approximately 35% of calories as whole grains and tubers, protein sources mainly from plants -- but including approximately 14g of red meat per day -- and 500g per day of vegetables and fruits.

Moving to this new dietary pattern will require global consumption of foods such as red meat and sugar to decrease by about 50%, while consumption of nuts, fruits, vegetables, and legumes must double.

Unhealthy diets are the leading cause of ill-health worldwide and following the diet could avoid approximately 11 million premature deaths per year.

A shift towards the planetary health diet would ensure the global food system The diet can exists within planetary boundariess for food production such as those for climate change, biodiversity loss, land and freshwater use, as well as nutrient cycles.

The findings are from the EAT-Lancet Commission which provides the first scientific targets for a healthy diet from a sustainable food production system that operates within planetary boundaries for food. The report promotes diets consisting of a variety of plant-based foods, with low amounts of animal-based foods, refined grains, highly processed foods, and added sugars, and with unsaturated rather than saturated fats.

Human diets inextricably link health and environmental sustainability, and have the potential to nurture both. However, current diets are pushing the Earth beyond its planetary boundaries, while causing ill health. This puts both people and the planet at risk. Providing healthy diets from sustainable food systems is an immediate challenge as the population continues to grow -- projected to reach 10 billion people by 2050 -- and get wealthier (with the expectation of higher consumption of animal-based foods).

To meet this challenge, dietary changes must be combined with improved food production and reduced food waste. The authors stress that unprecedented global collaboration and commitment will be needed, alongside immediate changes such as refocussing agriculture to produce varied nutrient-rich crops, and increased governance of land and ocean use.

"The food we eat and how we produce it determines the health of people and the planet, and we are currently getting this seriously wrong," says one of the commission authors Professor Tim Lang, City, University of London, UK. "We need a significant overhaul, changing the global food system on a scale not seen before in ways appropriate to each country's circumstances. While this is unchartered policy territory and these problems are not easily fixed, this goal is within reach and there are opportunities to adapt international, local and business policies. The scientific targets we have devised for a healthy, sustainable diet are an important foundation which will underpin and drive this change."

The Commission is a 3-year project that brings together 37 experts from 16 countries with expertise in health, nutrition, environmental sustainability, food systems, economics and political governance.

Scientific targets for a healthy diet -- the planetary health diet

Despite increased food production contributing to improved life expectancy and reductions in hunger, infant and child mortality rates, and global poverty over the past 50 years, these benefits are now being offset by global shifts towards unhealthy diets high in calories, sugar, refined starches and animal-based foods and low in fruits, vegetables, whole grains, legumes, nuts and seeds, and fish.

The authors argue that the lack of scientific targets for a healthy diet have hindered efforts to transform the food system. Based on the best available evidence, the Commission proposes a dietary pattern that meets nutritional requirements, promotes health, and allows the world to stay within planetary boundaries.

Compared with current diets, global adoption of the new recommendations by 2050 will require global consumption of foods such as red meat and sugar to decrease by more than 50%, while consumption of nuts, fruits, vegetables, and legumes must increase more than two-fold. Global targets will need to be applied locally -- for example, countries in North America eat almost 6.5 times the recommended amount of red meat, while countries in South Asia eat only half the recommended amount. All countries are eating more starchy vegetables (potatoes and cassava) than recommended with intakes ranging from between 1.5 times above the recommendation in South Asia and by 7.5 times in sub-Saharan Africa.

"The world's diets must change dramatically. More than 800 million people have insufficient food, while many more consume an unhealthy diet that contributes to premature death and disease," says co-lead Commissioner Dr Walter Willett, Harvard University, USA. "To be healthy, diets must have an appropriate calorie intake and consist of a variety of plant-based foods, low amounts of animal-based foods, unsaturated rather than saturated fats, and few refined grains, highly processed foods, and added sugars. The food group intake ranges that we suggest allow flexibility to accommodate various food types, agricultural systems, cultural traditions, and individual dietary preferences -- including numerous omnivore, vegetarian, and vegan diets."

Please view the image to see the dietary targets based on a 2,500 kcal/day diet [1].

The authors estimate that widespread adoption of such a diet would improve intakes of most nutrients -- increasing intake of healthy mono and polyunsaturated fatty acids and reducing consumption of unhealthy saturated fats. It would also increase essential micronutrient intake (such as iron, zinc, folate, and vitamin A, as well as calcium in low-income countries), except for vitamin B12 where supplementation or fortification might be necessary in some circumstances.

They also modelled the potential effects of global adoption of the diet on deaths from diet-related diseases. Three models each showed major health benefits, suggesting that adopting the new diet globally could avert between 10.9-11.6 million premature deaths per year -- reducing adult deaths by between 19-23.6%.

The authors highlight that evidence about diet, human health, and environmental sustainability is continually evolving and includes uncertainty, so they include ranges in their estimates, but are confident of the overall picture. Professor Lang says: "While major transformations to the food system occurred in China, Brazil, Vietnam, and Finland in the 20th century, and illustrate that diets can change rapidly, humanity has never aimed to change the food system this radically at such speed or scale. People might warn of unintended consequences or argue that the case for action is premature, however, the evidence is sufficient and strong enough to warrant action, and any delay will increase the likelihood of not achieving crucial health and climate goals."

Food sustainability

Since the mid-1950s, the pace and scale of environmental change has grown exponentially. Food production is the largest source of environmental degradation. To be sustainable, food production must occur within food-related planetary boundaries for climate change, biodiversity loss, land and water use, as well as for nitrogen and phosphorus cycles. However, production must also be sustainably intensified to meet the global population's growing food demands.

This will require decarbonising agricultural production by eliminating the use of fossil fuels and land use change losses of CO2 in agriculture. In addition, zero loss of biodiversity, net zero expansion of agricultural land into natural ecosystems, and drastic improvements in fertiliser and water use efficiencies are needed.

The authors estimate the minimum, unavoidable emissions of greenhouse gases if we are to provide healthy food for 10 billion people by 2050 [2]. They conclude that non-CO2 greenhouse gas emissions of methane and nitrous oxide [3] will remain between 4.7-5.4 gigatonnes in 2050, with current emissions already at an estimated 5.2 gigatonnes in 2010. This suggests that the decarbonisation of the world energy system must progress faster than anticipated, to accommodate the need to healthily feed humans without further damaging the planet.

Phosphorus use must also be reduced (from 17.9 to between 6-16 teragrams), as must biodiversity loss (from 100 to between 1-80 extinctions per million species each year).

Based on their estimates, current levels of nitrogen, land and water use may be within the projected 2050 boundary (from 131.8 teragrams in 2010 to between 65-140 in 2050, from 12.6 M km2 in 2010 vs 11-15 M km2 in 2050, and from 1.8 M km3 in 2010 vs 1-4 M km3, respectively) but will require continued efforts to sustain this level. The boundary estimates are subject to uncertainty, and will require continuous update and refinement.

Using these boundary targets, the authors modelled various scenarios to develop a sustainable food system and deliver healthy diets by 2050. To stay within planetary boundaries, a combination of major dietary change, improved food production through enhanced agriculture and technology changes [4], and reduced food waste during production and at the point of consumption will be needed, and no single measure is enough to stay within all of the limits.

"Designing and operationalising sustainable food systems that can deliver healthy diets for a growing and wealthier world population presents a formidable challenge. Nothing less than a new global agricultural revolution. The good news is that it is not only doable, we have increasing evidence that it can be achieved through sustainable intensification that benefits both farmer, consumer and planet," says co-lead Commissioner Professor Johan Rockström, Stockholm Resilience Centre, Sweden and Potsdam Institute for Climate Impact Research, Germany.

"Humanity now poses a threat to the stability of the planet. Sustainability of the food system must therefore be defined from a planetary perspective. Five key environmental processes regulate the state of the planet. Our definition of sustainable food production requires that we use no additional land, safeguard existing biodiversity, reduce consumptive water use and manage water responsibly, substantially reduce nitrogen and phosphorus pollution, produce zero carbon dioxide emissions, and cause no further increase in methane and nitrous oxide emissions. There is no silver bullet for combatting harmful food production practices, but by defining and quantifying a safe operating space for food systems, diets can be identified that will nurture human health and support environmental sustainability." Professor Rockström continues.

Transforming the global food system

The Commission proposes five strategies to adjust what people eat and how it is produced.

Firstly, policies to encourage people to choose healthy diets are needed, including improving availability and accessibility to healthy food through improved logistics and storage, increased food security, and policies that promote buying from sustainable sources. Alongside advertising restrictions and education campaigns, affordability is also crucial, and food prices must reflect production and environmental costs. As this may increase costs to consumers, social protection for vulnerable groups may be required to avoid continued poor nutrition in low-income groups.

Strategies to refocus agriculture from producing high volumes of crops to producing varied nutrient-rich crops are needed. Currently, small and medium farms supply more than 50% of the essential nutrients in the global food supply. Global agriculture policies should incentivise producers to grow nutritious, plant-based foods, develop programmes that support diverse production systems, and increase research funding for ways to increase nutrition and sustainability. In some contexts, animal farming is important to nutrition and the ecosystem and the benefits and risks of animal farming should be considered on a case-by-case basis.

Sustainably intensifying agriculture will also be key, and must take into account local conditions to help apply appropriate agricultural practices and generate sustainable, high quality crops.

Equally, effective governance of land and ocean use will be important to preserve natural ecosystems and ensure continued food supplies. This could be achieved through protecting intact natural areas on land (potentially through incentives), prohibiting land clearing, restoring degraded land, removing harmful fishing subsidies, and closing at least 10% of marine areas to fishing (including the high seas to create fish banks).

Lastly, food waste must be at least halved. The majority of food waste occurs in low- and middle-income countries during food production due to poor harvest planning, lack of access to markets preventing produce from being sold, and lack of infrastructure to store and process foods. Improved investment in technology and education for farmers is needed. Food waste is also an issue in high-income countries, where it is primarily caused by consumers and can be resolved through campaigns to improve shopping habits, help understand 'best before' and 'use by' dates, and improve food storage, preparation, portion sizes and use of leftovers.

Dr Richard Horton, Editor-in-Chief at The Lancet, says: "Poor nutrition is a key driver and risk factor for disease. However, there has been a global failure to address this. It is everyone's and no-one's problem."

He continues: "The transformation that this Commission calls for is not superficial or simple, and requires a focus on complex systems, incentives, and regulations, with communities and governments at multiple levels having a part to play in redefining how we eat. Our connection with nature holds the answer, and if we can eat in a way that works for our planet as well as our bodies, the natural balance of the planet's resources will be restored. The very nature that is disappearing holds the key to human and planetary survival."

The EAT-Lancet Commission is one of several reports on nutrition being published by The Lancet in 2019. The next Commission -- The Global Syndemic of Obesity, Undernutrition, and Climate Change -- will publish later this month.

[1] This takes into account the average global energy intake being around 2,370 kcal/day (with some countries being even higher than this) based on country-specific body weights. The diet corresponds to the average energy needs of a 70-kg man aged 30 years and a 60-kg woman aged 30 years whose level of physical activity is moderate to high. It is designed to meet nutritional requirements of healthy individuals over 2 years old (with energy intake depending on age, body size, and physical activity), but the authors note that there are special considerations for young children, adolescents and pregnant and breastfeeding women.

[2] This is based on the expectation that commitments to decarbonise the energy system by 2050 (no fossil-fuels for tractors, electricity, heat) will be met globally, there will be net-zero CO2 emissions from land-use change (through sustainable land management), and there will be improved nitrogen use efficiency and reduced methane emissions from ruminant livestock.

[3] The study focusses on methane and nitrous oxide and does not include carbon dioxide. This is because food production is a prime source of methane, and nitrous oxide, which have 56 times and 280 times the global warming potential (over 20 years) of carbon dioxide, respectively, and because it is assumed there are no net inputs of carbon dioxide from fossil fuels to agriculture by 2050.

[4] These estimates only include technologies that are currently available and proven at scale.

Source: https://www.sciencedaily.com/releases/2019/01/190116185207.htm

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batsort93-blog · 5 years

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What Can You Eat on a Keto Diet? Meals, Snacks & Recipes - New Idea

What can I eat on a Ketogenic diet?

Let's put together a food list for your next grocery shopping trip!

1. Low-carb, non-starchy vegetables

While all vegetables contain life enhancing nutrients, not all vegetables are made equal - which means some of them are not allowed within the Keto meal plan.

Non-starchy vegetables - scientifically known as cruciferous vegetables - like kale, lettuce, spinach, broccoli, brussel sprouts and cauliflower are excellent Keto foods thanks to their low calories, high nutrient content.

Cruciferous veggies are rich in Vitamin C, fibre and antioxidants, and have long been linked to a reduction in the risk of heart disease and many cancers.

Keto diet recipes often use low-carb vegetables as a substitute for starchy carbohydrates.

For example, cauliflower is now widely used instead of rice; zucchini is also used in place of potatoes and pasta to create zoodles, a great natural substitute for noodles or spaghetti.

2. Avocado

Avocados are arguably the best source of Keto-friendly healthy fat for the human body, with 100 grams - the equivalent of half a medium avocado - containing just 9 grams of carbohydrates, 7 of which are fibre!

Avocados are also naturally rich in potassium which is an excellent metabolic booster making it ideal for Keto dieters.

Avocados have also been found to reduce cholesterol and improve heart health.

3. Eggs

Eggs are a Keto dieters best friend thanks to their taste, versatility and low-carb content.

According to Healthline, one large egg contains less than a single gram of carbohydrate and just under 6 grams of protein making it perfect for Ketogenic adherents.

Eggs help you to feel fuller for longer, and also regulate blood sugar in a natural way.

Ketogenic meal plans must include the whole egg - including the yolk - as this part contains the most antioxidants such as lutein and zeaxanthin which help protect eye health.

KETO RECIPE: KETO BREAD

Try this Diet Doctor recipe for Keto-friendly bread, and smear it with lashings of full fat butter for ultimate effect.

You will need:

- 2 tablespoons sesame seeds

- 5 tablespoons ground psyllium husk powder

- 1 and a quarter cups of almond flour

- 2 teaspoons of baking powder

- 1 teaspoon sea salt

- 1 cup of boiling water

- 3 egg whites

4. Cheese

Made in hundreds of different forms, cheese is high in fat and low in carbs which makes the vast majority of types suitable for the Ketogenic lifestyle.

While cheese is high saturated fat it hasn't been linked to an increase in the risk of heart disease in any way, and also contains conjugated linoleic acid which is connected to rapid fat loss and improvements in muscle mass.

Great news for cheese loves, cottage and ricotta cheese are both highly recommended for inclusion on your Keto shopping list.

KETO RECIPE: KETO-FRIENDLY PIZZA

This Diet Doctor Keto meal is delicious and will satisfy your junk food cravings, without the extra calories!

You will need:

CRUST

- 5 and a half oz shredded mozzarella cheese

- Three quarters of a cup of almond flour

- 2 tablespoons of cream cheese

- 1 teaspoon of white wine vinegar

- 1 egg

- Half a teaspoon of salt

- Olive oil to grease your hands

KETO TOPPINGS

- 8 oz fresh Italian sausage

- 1 tablespoon full fat butter

- Half a cup of unsweetened tomato sauce

- Half a teaspoon of dried oregano

- 4 and a half oz shredded mozzarella cheese

5. Meat and Poultry (aka Chicken)

While more and more people are turning towards vegetarian and vegan diets, meat and chicken are considered core components of the Keto diet and are present in almost all Keto recipes.

Fresh, unprocessed meat and poultry contains zero carbohydrates and plenty of vitamins and minerals such as potassium - the excellent metabolic booster we mentioned above - selenium, and zinc.

Eating large volumes of meat helps to build muscle mass and trim down body fat.

Grass-fed meat is he preferred choice on the Keto shopping list for a healthy diet.

6. Fish and Seafood

Shellfish and fish are both fantastic foods for the Keto diet.

Salmon, sardines, clams, oysters, crab, prawns, mackerel, octopus and squid are all excellent sources of vitamins and minerals such as omega-3, while also being low-carb or virtually carbohydrate-free!

Shellfish consumption has been linked to improvements in mental health and concentration.

Numerous health publications recommend consuming at least two servings of seafood per week.

7. Coconut and Olive Oil

Olive oil has been proven to improve overall heart health and contains many antioxidants - known as phenols - which work to reduce inflammation with the body.

Inflammation is linked to myriad diseases from cancer to multiple sclerosis.

Olive oil is a pure source of fat, which means it is completely carbohydrate free so next time you're frying bacon or eggs, no need to spare the olive oil!

Likewise, coconut oil is an excellent addition to the Keto diet as it is made up of a fatty substance called lauric acid which has been suggested to boost the speed of ketosis.

Coconut has been linked to rapid reduction in belly fat, the trickiest area of the adult body to shed weight from.

8. Berries and Dark Chocolate

While most fruit is out of bounds on a Keto meal plan, berries are the exception to the rule thanks to their high fibre, low-carb content.

Raspberries and blackberries are particularly Keto-friendly and are jam packed with anti-inflammatories and antioxidants which protect against chronic disease.

Blueberries contain the highest net carbs (12 grams for every 100 grams of berries) while blackberries contain the least (5 grams per 100 grams).

Add strawberries, blackberries, acai berries and raspberries to your Keto shopping list and incorporate them into Keto-friendly desserts along with dark chocolate and cocoa powder, other Keto suitable treats!

Just be sure the chocolate contains at least 70 percent cocoa solids - preferably more.

9. Nuts and Seeds

Nuts and seeds are both excellent high-fat, low-carb food stuffs.

Scientific studies have linked high and frequent nut consumption with a reduced risk of cancer, heart disease and depression.

Nuts and seeds are both rich in fibre which helps keep you fuller for longer thereby reducing hunger cravings and the likelihood of bingeing.

Brazil nuts, pecans, chia seeds and flaxseeds are all excellent Keto-friendly ingredients to add to your shopping list.

10. Butter and Cream

While most traditional diets tell you to steer clear of butter and full fat milk the Ketogenic meal plan turns this belief on its head.

Butter and cream contain only trace amounts of carbs and are extremely high in saturated fat.

High fat dairy products are also rich in conjugated linoleic acid, which - as we mentioned - boosts fat loss rapidly.

What can I drink on a Keto diet?

Plain coffee and tea are carb-free drinks meaning they are permitted on the Keto diet.

Both contain caffeine which increases your metabolism and temporarily improves mental clarity, alertness, stamina and performance.

Black coffee drinkers have also shown a significantly reduced risk of diabetes.

However, it's important to remember that while unsweetened, black coffee or tea is perfectly acceptable as part of a Keto meal plan, drinking "light" or flavoured versions of either will add a lot of carbs to your intake and throw your diet off track.

Water can be consumed in any quantity on the Keto diet, while diet soft drinks and red or white wine can be drunk in small amounts.

KETO RECIPE: BULLETPROOF COFFEE

Try making this butter and oil rich coffee from Diet Doctor which will fill you up for hours and set you up nicely for the day ahead!

Simply combine all ingredients in a blender and serve piping hot.

You will need:

- 1 cup of coffee, freshly brewed

- 2 tablespoons of unsalted butter

- 1 tablespoon of coconut oil

What can you NOT eat on a Keto diet?

Foods full of starch and sugar are extremely high in carbs making them unsuitable for Keto meals.

Major danger foods which should be avoided at all costs include fizzy drinks, processed fruit juices, milk and white chocolate, candy and jellies, donuts, rice, pasta, potatoes, beer and most fruits (except berries).

According to Diet Doctor, full sugar sodas and frappuccinos are the the worst beverages you can drink on the Keto diet.

Source: https://www.newidea.com.au/keto-diet-what-can-you-eat-ketogenic-meal-plan-recipes-snacks

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