Vegetarians have 'poorer quality of life' study claims

 

 

“Vegetarians are 'less healthy and have a lower quality of life than meat-eaters’,'' The Independent reports. A study from Austria suggests there is an association between a vegetarian diet and an increased risk of certain chronic diseases.

But before any meat eating readers start feeling smug, the study provides no proof that vegetarians are in poorer health than meat eaters.

This was an Austrian survey which simply took a group of 330 people put into a general “vegetarian” category (some in this category were not exclusively vegetarian). They were matched with groups of people from three “carnivorous” categories; ranked in terms of total meat consumption.

The groups were then compared on a range of different health and lifestyle measures to see if any differences were observed.

The researchers found various differences; both good and bad.

The “vegetarians” had lower body mass index (BMI) and alcohol intake, but they also had increased prevalence of three chronic diseases: “allergies”, “cancer” and “mental illness”.

The study has numerous limitations, including the cross sectional survey design, where data is taken at a single point in time, so it cannot prove cause and effect.

It could be the case, for example, that people with certain cancers could chose to adopt a vegetarian diet to try and improve their health, rather than a vegetarian diet increasing the risk of developing cancer.

However, as the research included a relatively small sample of only 330 vegetarians, the prevalence of the 18 diseases questioned in this group could differ from another group, meaning these associations with the three diseases could purely be due to chance. 

Overall the decision to follow a vegetarian diet or one containing meat remains a personal lifestyle choice, often based on ethical as well as health reasons.

Staying healthy on a vegetarian diet

It's important to vary what you eat. Some nutrients are found in smaller amounts in vegetarian sources or are less easily absorbed by the body than those in meat or fish.

 

Contrary to popular belief, most vegetarians have enough protein and calcium in their diet (found in dairy products and pulses).

However, if you don't plan your diet properly, you could miss out on essential nutrients. For example, vegetarians need to ensure they get enough iron (found in pulses and dark-green vegetables) and vitamin B12 (found in milk and eggs) in their diets.

 

What did the research involve?

The researchers analysed the diet, health and lifestyle of 15,474 Austrian people aged over 15 years (55% female) who took part in the Austrian Health Interview Survey (AT-HIS) which ran from March 2006 to February 2007. The surveys are carried out every eight years and include a representative sample of the Austrian population (response rate for this survey 63%).

In face-to-face interviews people were asked about socio-demographic characteristics, health related behaviours (including smoking, alcohol and physical activity), BMI, diseases and medical treatments, and also psychological health.

Without a clear definition of the categories being given, people were asked whether they considered their diet to be:

• vegan
• vegetarian including milk and/or eggs
• vegetarian including fish and/or milk/eggs
• carnivorous but rich in fruits and vegetables
• carnivorous but less rich in meat
• carnivorous rich in meat.

 

What were the basic results?

The researchers found that the “vegetarians” had lower BMI (22.9kg/m2) compared to the three other carnivore groups (23.4 in those with less rich meat, 23.5 in those rich in fruit and veg, and 24.9 in those rich in meat). Looking at lifestyle behaviour, vegetarians drank less alcohol, drinking on 2.6 days of the week in the past month than those in the three carnivore groups who drank on 3 to 4.8 days. They didn’t differ on smoking or physical activity.

Looking at health and disease they found that “vegetarians” tended to self-report poorer health and higher levels of functional impairment. They also reported more chronic diseases overall. Looking at specific diseases, those significantly more common among the vegetarians were:

• “allergies” (31% prevalence compared to between 17 and 20% in the different carnivorous groups)
• “cancer” (5% prevalence compared to 1 to 3%)
• “mental illness” (anxiety and depression only: 9% prevalence compared to 4 to 5%)

“Urinary incontinence” was significantly less common in “vegetarians” (2% vs. 3 to 6% in the different carnivorous groups). 

Vegetarians consulted doctors more than those eating a carnivorous diet less rich in meat, but were vaccinated less than all the other carnivore groups. They also made less use of preventative check-ups than those eating a carnivorous diet rich in fruit and vegetables.

They also found that “vegetarians” had a lower quality of life in the domains of “physical health” and “environment” than those consuming a carnivorous diet less rich in meat.

Lower quality of life regarding “social relationships” were also reported in “vegetarians”.

Conclusion

Despite the media headlines, the results from this Austrian cross sectional survey provide no proof that vegetarians are in poorer health than meat eaters.

The study has simply compared a group of people with a “vegetarian” diet with three different groups of people following “carnivorous” diets on a range of different health and lifestyle measures to see if any differences are observed.

http://www.nhs.uk/news/2014/04April/Pages/Vegetarians-have-poorer-quality-of-life-study-claims.aspx

 

How to Boost Metabolism – Lose Weight Fast Naturally with 3 Easy and Cheap Metabolism Boosting Diets

Metabolism is a very important reason why some people are fat or overweight. This is also the reason why some people stay skinny no matter how much they eat. If you are one of the unfortunate people who are stuck with a very slow metabolism, there are ways in which you can boost your metabolism and achieve a healthy weight loss.

Recommended Water Intake
You probably heard about the saying that drinking eight glasses of water a day provides numerous health benefits. Water keeps you hydrated, regulates the body temperature, aids in good digestion and detoxifies. While this saying is true, there is also another reason why you should be drinking plenty of water daily.

According to a recent research in Germany, drinking approximately 17 ounces of water immediately speeds up metabolism. The metabolic rate of a person can go up as high as 30% when he or she drinks 8 glasses of water daily. It also washes down the by-products of fat breakdown and suppresses hunger, helping you to lose weight.

Think about it, these are great reasons why you should drink as much as you can. Remember to drink a lot more when you are exercising or suffering from extremely hot weather.

Importance of Exercise

Exercise is the best way of how to speed up your metabolism. It is ideal to exercise in the morning right after waking up in order to boost your metabolism right away. The increase in metabolism will last throughout the day or more depending on the type of exercise.

 Weight training, according to experts, is the best type of exercise to speed up metabolism. The effect of a 25 minute proper weight training program on your metabolism can last two to three days after the workout.
This should be combined with cardiovascular work-out in order to achieve the highest amount of weight loss in the shortest time possible. Cardiovascular exercise also increases metabolism but only for short periods. Jillian Michaels, a famous fitness instructor describes in detail her methods to boost metabolism. Learn more here.

How to Boost Metabolism with Foods

It is important to learn how to boost metabolism naturally by eating the right kinds of food. High protein food that is low in fat is an ideal metabolism food. Protein is hard to breakdown so the body has to work harder and burn a lot of calories in order to digest high protein foods properly. The best high protein foods for increasing metabolism are chicken breast, lean beef and turkey.

Fiber rich foods are also great natural metabolism boosters. These foods also require the body to burn extra calories for proper breakdown aside from cleansing the digestive tract. Fiber also gives a person the feeling of fullness quicker thus less food and calories are consumed resulting to weight loss. Some of the best choices are spinach, broccoli and other green leafy vegetables.

Studies also suggest eating 5 smaller meals a day in order to increase metabolism. Add high protein sources and high fiber foods in each meal and the weight will come off faster.
http://irresistiblehealth.com/?p

The vegetarian diet

For vegetarians who eat dairy products and eggs, a healthy diet is the same as for anyone else but without meat or fish.

A healthy vegetarian diet contains plenty of fruit and vegetables and starchy foods, some non-dairy sources of protein such as eggs and beans, some dairy products and just a small amount of fatty and sugary foods.

Healthy eating

The eatwell plate shows you the different types of food you need to eat, and in what proportions you need to eat them, to have a balanced and healthy diet.

You do not need to get the balance exactly right at every meal, but try to get it right over longer periods, such as a whole day or week. Choose options low in fat, salt and sugar whenever you can.

As outlined in the eatwell plate, you should eat:

Plenty of fruit and vegetables

Try to eat at least five portions of fresh, frozen, canned, dried or juiced fruit and vegetables a day. As well as vitamins and minerals, fruit and vegetables provide fibre, which aids digestion and prevents constipation.

Find out more in 5 A DAY: what counts?

Plenty of potatoes, bread, pasta and other starchy foods 

Starchy foods such as potatoes, bread, cereals, rice and pasta should make up about a third of the food you eat. Where you can, choose wholegrain varieties.

You should eat some starchy foods every day as part of a healthy balanced diet. Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, they contain fibre, calcium, iron and B vitamins.

Some milk and dairy foods

Milk and dairy products, such as cheese and yoghurt, are good sources of protein, calcium and vitamins A and B12. This food group includes milk and dairy alternatives, such as fortified soya, rice and oat drinks, which also contain calcium. 

To make healthier choices, go for lower-fat milk and dairy foods.

Some eggs, beans and other non-dairy sources of protein

Pulses include beans, lentils and peas. They are a low-fat source of protein, fibre, vitamins and minerals, and they count as a portion of vegetables. Nuts and seeds are also a source of protein and other nutrients. Pulses are particularly important for people who do not get protein by eating meat, fish or dairy products.

Other non-dairy sources of protein include eggs and meat alternatives, such as tofu, mycoprotein (such as Quorn), textured vegetable protein and tempeh.

You need to eat a variety of different sources of protein to get the right mixture of amino acids, which are used to build and repair the body’s cells. 

Just a small amount of foods and drink
high in fat and/or sugar 

These include spreading fats, oils, salad dressings, cream, chocolate, crisps, biscuits, pastries, ice cream, cakes, puddings and fizzy drinks. Only eat a small amount of these foods. Foods in this group mainly provide energy in the form of fats andsugars, but may may only provide a very small amount of other nutrients.

Getting the nutrients you need

It's important to vary what you eat. Some nutrients are found in smaller amounts in vegetarian sources or are less easily absorbed by the body than those in meat or fish.

Contrary to popular belief, most vegetarians usually have enough protein and calcium (found in dairy products) in their diet.

However, if you don't plan your diet properly, you could miss out on essential nutrients. For example, vegetarians need to make sure they get enough iron and vitamin B12 in their diets.

Being vegetarian during pregnancy and beyond

During pregnancy and when breastfeeding, women who follow a vegetarian diet need to make sure they get enough vitamins and minerals for their child to develop healthily.

Find out more about vegetarian and vegan mums-to-be.

If you are bringing up your baby or child on a vegetarian diet, you need to make sure they eat a wide variety of foods to provide the energy and vitamins they need for growth. 

Find out more about vegetarian and vegan babies and children.

Getting enough iron

Vegetarians are more likely to have lower iron stores than meat eaters. Good sources of iron for vegetarians include:

• eggs
• pulses
• dried fruit
• dark-green vegetables such as watercress, broccoli and spring greens
• wholemeal bread
• fortified cereals (with added iron)

Read more about iron. 

Getting enough vitamin B12

Vitamin B12 is needed for growth, repair and general health. Vitamin B12 is only found naturally in animal products. If you regularly eat dairy products or eggs, you probably get enough. However, if you only eat a small amount or avoid all animal products, it’s important to have a reliable source of vitamin B12 in your diet.

Good sources of vitamin B12 include:

• milk
• cheese
• eggs
• fortified yeast extracts such as Marmite
• fortified breakfast cereals and fortified soya products

Read more about B vitamins.

Vegetarian sources of omega-3 fatty acids

Omega-3 fatty acids, primarily those found in oily fish, can help maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet.

Sources of omega-3 fatty acids suitable for vegetarians include:

• flaxseed (linseed) oil
• rapeseed oil
• soya oil and soya-based foods, such as tofu
• walnuts
• egg enriched with omega-3

Evidence suggests that vegetarian sources of omega-3 fatty acids may not have the same benefits for reducing the risk of heart disease as those in oily fish.

However, if you eat a vegetarian diet, you can still look after your heart by eating at least five portions of a variety of fruit and vegetables a day, by cutting down on food that is high in saturated fat and by watching how much salt you eat.

http://www.nhs.uk/Livewell/Vegetarianhealth/Pages/Vegetarianmealguide.aspx

The Energy Diet

The best way to eat if you want to banish tiredness is to have a healthy, balanced diet that contains foods from the four main food groups in the right proportions. The four food groups are:

• potatoes, bread, rice, pasta and other starchy foods
• fruit and vegetables
• milk and dairy foods
• meat, fish, eggs, beans and other non-dairy sources of protein

Eat at regular intervals

If you eat at regular times, your body knows when your next meal is coming and learns to manage feelings of hunger and sustain your energy levels. Try to eat three meals a day and limit snacks – especially high-fat ones – between meals.

Breakfast boosts your energy

Breakfast gives you the energy you need to face the day. Despite this, up to one third of us regularly skip breakfast, according to the British Dietetic Association.

Go for healthier options, such as porridge with fruit; vegetable omelette or wholemeal toast with a scraping of low-fat spread or jam.  

If you can’t face eating as soon as you get up, take a high-fibre snack to eat on the run, rather than snacking on high-sugar or high-fat foods.

Here are five healthy breakfasts.

Aim for 5 a day for more vitality

Most people in the UK eat too much fat, sugar and salt, and not enough fruit and vegetables.

Fruit and vegetables are good sources of vitamins, minerals and fibre, essential nutrients that your body needs in order to work properly. Try to incorporate at least five portions of a variety of fruit and veg into your daily diet. They can be fresh, frozen, tinned, dried or juiced to count.

Read more about how to get your 5 a day.

Slow-burning starches give sustained energy

Starchy foods (also called carbohydrates) such as potatoes, bread, cereals and pasta are an important part of a healthy diet. They’re a good source of energy and the main source of a range of nutrients in our diet.

Starchy foods should make up about a third of everything you eat. But there are different types of starch. Where possible, go for slow-burning whole grain or wholemeal varieties, as they provide energy gradually.

Read more about healthy starchy foods.

Sugar steals your stamina

Adults and children in the UK eat too much sugar. Sugar is not only bad for your teeth, it can also be bad for your waistline. And it gives you a rush of energy, but one that wears off quickly.

Cutting out all sugar is virtually impossible. There are natural sugars in lots of foods, including fruit and veg, and you don’t need to avoid these. But it’s a good idea to cut down on foods with lots of added sugar, such as sweets, cakes, biscuits, non-diet fizzy drinks and chocolates.

Here's advice on cutting out sugar.

Iron-rich foods prevent fatigue

Two out of five (42%) teenagers and one in three (33%) of 19-24 year olds have low iron stores, according to the National Diet and Nutrition Survey. Being low on iron can make you feel tired and faint and look pale.

While red meats, green vegetables and fortified foods such as breakfast cereals are good sources of iron, the important thing is to eat a range of foods to get enough iron.

Here's some advice specifically for teen girls on how to get enough iron in the diet.

Soft drinks boost zest levels

Watch your intake of alcohol. It can dehydrate you, which will make you feel tired. Make sure you stay hydrated in general by drinking six to eight glasses of fluid a day, preferably water, milk or fruit juice.

Read more about healthy drinks.

Eat enough to pack a punch

Make sure you eat the right amount for your activity level. The average man needs around 2,500 calories a day, and the average woman needs 2,000 calories. But remember, we all overestimate how active we are.

ww.nhs.uk/Livewell/tiredness-and-fatigue/Pages/energy-diet.aspxw

7 Essential Fitness Goals and How to Achieve Them

We all wish we were faster, fitter, stronger and slimmer, but most of us don’t know how we can ever achieve all of these fitness goals. Here we show you how:

How to run faster

Cross training, fuelling your body correctly and enabling your body to recover between runs are all great ways to improve your running performance, and ultimately if you achieve all three of these training tricks you will be able to run faster.

However, in addition to these tricks you should also work on your leg cadence. To do this, incorporate ‘strides’ into your easy runs. For example, once you’ve completed an easy run, sprint at around 85 per cent maximum effort for between 75m to 150m. Then, walk the same distance to recover. Repeat this between six to 10 times, depending on your fitness levels.

Remember though, this is supposed to be an easy session. Don’t work too hard or else it will become another tough training day and your body won’t have had the chance to recover.

Completing strides at the end of some of your easy runs will increase your leg speed and help you to run faster.

How to burn fat

Burning fat is something most of us would love to be able to do. One way you can achieve this fitness goal is by lifting weights. When you lift weights you build lean muscle. This kind of muscle is great if you want to burn fat because for every pound of muscle you possess, you burn around six and a half calories per hour. So, the more muscle you have, the more calories you should burn.

To lose fat you should also incorporate healthy dairy foods into your diet. Most people who want to burn fat may avoid dairy products, but scientists have found that when people eat foods that are rich in dairy they absorb less fat.

How to lift heavier weights

If you want to lift heavier weights you need to improve your strength. To do this, begin to lift the weights you currently use, but lift faster. A study in Alabama found that people who lifted their weights more quickly - lifting their weights up within one second and lowering them down within one second - were able to lift 250 per cent more compared to those people who lifted their weights for five seconds and lowered them for 10.

Never sacrifice your lifting technique in order to lift faster, but if you can maintain good form whilst lifting fast, try to lift more quickly during some of your strength sessions. Using this technique should help you to become stronger and lift heavier weights.

How to improve agility

Agility is often underrated, but if you’re agile you’ll be able to change direction quickly, which is key if you play sports like football, rugby or tennis. You can boost your agility by improving your ability to turn, pivot and move your body quickly. Performing certain exercises regularly, such as the tire or ladder drill, could help you to achieve this. You should also try to work on your balance and your suppleness if you want to improve agility. Try Pilates or spend time stretching every week.

How to create a strong core

If you want a strong core you need to stop doing crunches and instead switch to your gyms TRX machine, the Swiss ball and the medicine ball. Using these three pieces of equipment enables you to do hundreds of core strengthening exercises. The variety of exercises you can complete using these exercises is key to developing a strong core. This is because if you only completed a handful of core strengthening exercises your body would adapt to the challenge, and you would not continue to progress at the same rate you would have done had you done a new exercise.

How to improve recovery

Eat a combination of protein and carbohydrates soon after a tough session, such as oats, Greek yoghurt or a tub of cherry compote. Eating these kinds of foods will help repair your muscles. You will also replenish lost nutrients.

To improve recovery, you should also buy a foam roller. This budget-friendly tool is one of the most effective and easiest ways you can aid your muscles recovery. 

How to improve flexibility

Before a workout you should complete a dynamic stretch session. This will help to improve flexibility within your workout. End your sessions with a decent cool down too.

As well as your warm up and cool down work, do some stretching sessions throughout the week. Stretching may not feel like you’re getting much of a workout, but they’re vital for improving your sporting performance. If you tend to skip stretching sessions, you might benefit from attending Pilates or yoga classes.

https://uk.lifestyle.yahoo.com/7-essential-fitness-goals-achieve-080019084.html

5 Ways To Ditch Your Sweet Tooth In Time For Christmas

If you’ve already polished off the Christmas chocolates then now is the time to learn how to curb your cravings. Follow these top tips to make sure you don’t pile on the pounds over the festive season. 

 

Change your diet

There are many reasons why we all suffer sweet cravings at one time or another - but more often than not it’s because we are lacking something in our diet.

A recent study by U.S. researchers found that teenagers who skipped breakfast were prone to obesity but those who ate a protein-rich breakfasts were found to have less food cravings and were less likely to overeat later in the day.

They concurred that eating a high protein breakfast increased levels of the brain chemical dopamine, the 'feel-good' messenger that regulates food intakes and cravings.

The study's leader, Professor Heather Leidy, of the University of Missouri-Columbia, said: “Our research showed people experience a dramatic decline in cravings for sweet foods when they eat breakfast.

“However, breakfasts that are high in protein also reduced cravings for savoury - or high-fat - foods.

“On the other hand, if breakfast is skipped, these cravings continue to rise throughout the day.”

If you struggle with cravings, try changing your eating habits and eat little and often. This helps keep your blood sugar level stable and eliminates your body’s need for a quick sugar fix.

Adding more substance to your lunch can also help. According to Yale researchers, when women add three ounces of meat, poultry or fish to their lunch, they eat 31 per cent fewer sugar calories during the rest of the day.

Take your mind off it

It can be hard to focus on anything else when a craving strikes, so try going for a walk or doing a workout. Not only will this give you something else to focus on but it will also release endorphins, the same as those released from sweets and treats, to leave us feeling more calm and relaxed.

Walking after a meal is the perfect alternative to a desert and will also help you burn off some of the calories consumed during your meal.

If after trying everything else the cravings are still there, then try brushing your teeth or gargling with mouthwash. As well as the minty flavour, the aftertaste never mixes well with sweets and you should lose your craving.

A little of what you like…

Every now and again the best way to combat a craving is to give in to it, but only in moderation. If you are going to completely fall off the wagon then this option is not for you, but if you want a treat then make sure you go for quality over quantity.

One square of a high quality, high cocoa chocolate bar should curb any craving and is better for you, and lower in calories, than a regular bar.

If you want to create your own snacks so you don’t have to face temptation too often, you can try covering nuts or dried fruit in chocolate or mix the healthier snacks with chocolate chips.

By treating yourself you avoid the feeling of missing out which is often the reason for dieters failing.

Go cold turkey

If you are not the type of personality to be able to stop after one piece of chocolate or a handful of nibbles then the best option to get rid of your sweet tooth is to go cold turkey and cut out sugar completely.

If you can manage 72 hours sugar-free then you will find that not only do the cravings die down but your taste buds will adjust and many things will become too sweet.

Be prepared though as you can feel tired, so if you are going to give it a go it is essential to eat properly to keep your energy levels up.

Change your perfume

We know how a smell can influence our taste buds, even sometimes making us hungry when we thought we were full, but researchers, at St George’s Hospital in London found that the smell of vanilla can have the opposite effect and actually reduce cravings.

Researchers tested a skin aroma patch that releases the aroma of vanilla and found that the test group lost an average of 5lbs a month compared to the placebo group, which lost an average of just 2lbs.

Evidence showed that those wearing the vanilla aroma patches also reported a positive eating change in their diet and felt more in control of what they ate.

https://uk.lifestyle.yahoo.com/5-ways-ditch-sweet-tooth-time-christmas-090000734.html

The 10 Week Wedding Body Challenge: Week Four - DIET & NUTRITION

If you've been ramping up the exercise, adding weight training and fat burning workouts to your regime and generally being active and healthy, there's one more thing to think about, and it's a big one.

Diet.Food: The other half of your wedding dress plan (REX)
But we're not advocating the famous 'wedding diet' or anything remotely crash-diet like. If you're aiming to transform your body to look its best (which we are), this will only have the opposite effect.
So PT Scott Laidler explains what you actually have to do to achieve the right kind of weight loss - and not be miserable in the run up to your big day.Scott Laidler
"It’s easy to ‘lose weight’ by being overly restrictive with your calories, but being overly restrictive, cutting calories and avoiding carbs will leave you feeling lethargic, irritable, even foggy - not great when you need to be on the ball for final wedding planning," he explains.
"Even more importantly, drastic ‘weight loss’ usually involves losing a lot of water and muscle, which may mean you fit into your dress but your muscles will feel depleted, and soft to the touch - not particularly healthy-looking and hardly ideal for the honeymoon.Jennifer Aniston's incredible bod is built on healthy eating and hard work (REX)
Strong not skinny
"You want to achieve a firm, toned and defined figure, not a skinny one. This looks best in your wedding dress and on the beach, and will keep your energy levels soaring and you feeling great."
Plus you need enough energy to actually get through your workouts.

Scott's 'right way' to slim down
"Let’s throw the scales out and aim for positive composition change (losing fat rather than muscle and water) through a balanced and healthy approach to nutrition. Here’s how…"

1) Get the right macronutrient balance
I recommend the following split:
Protein 40-50 per cent
Fat 30-40 per cent
Carbs 10-20 per cent
"This is not what you will see in most recommendations. I have kept the carbs quite low because fat loss is our goal, but with the right type of carbs in your diet you will still be able to keep your blood sugar level and experience abundant energy."Processed foods are out. As delicious as they look... (Flickr/lifeontheedge)
2) Avoid all processed foods
That means no processed foods, microwave meals, crisps, cookies, sweets, soda drinks, anything that contains trans-fats.
3) Eat lots of leafy green vegetables
These are packed with nutrients and you can eat as much as you like of these with absolutely no fat gain.
4) Choose the ‘right’ carbs
Select carbohydrates that will give you energy without affecting your blood sugar levels.  (E.g. sweet potatoes, brown rice, wholegrain oats and quinoa.)
"Remember, your real enemy is always sugar or, in other words, poor quality carbohydrates.
"I’m highlighting this to reassert the importance of healthy fats in your diet. Healthy fats are absolutely essential for healthy hormones, they are also heavily involved in maintaining skin and hair health. So it makes sense that we don’t lose them in the run up to your wedding."

 
5)  AVOID
•    Never go too low with calories, it will drain you of your energy and lead to poor quality weight-loss.
•    Never try to exercise your way out of a poor diet - you can't. Exercise and healthy eating are a synergistic combination
6) Don't 'diet'
"Losing weight through healthy eating isn’t the same as dieting," explains Scott. "Dieting is temporary by nature but really sustained lean living comes from consistently eating the types of foods that create the best environment for your body.

If you're not sure what this shakes down to, take a look at this two-day meal plan to get an idea of the nutrient balance:

To begin with, knocking out your go-to comfort foods such as cakes, biscuits, crisps and takeaways can be tricky and the idea of cooking everything yourself can seem time consuming but 'eating clean' is actually not as hard as you'd think.

 
https://uk.lifestyle.yahoo.com/blogs/health-blog/the-10-week-wedding-body-challenge--week-four---diet---nutrition-134909128.html

                   

                     

Reduce Inflammation with These Anti-Inflammatory Foods

 

Anti-inflammatory foods may have the capability to reduce inflammation when they're eaten as part of an overall health diet.

Of course, the opposite of that is true too -- inflammatory foods might trigger your body's inflammatory response, potentially increasing your risk of chronic disease. Especially if you eat too much heavily processed, non-nutritious foods on a regular basis.

Okay, so how exactly do you get started on an anti-inflammatory diet?  

The quick start method is simply to double up your servings of fruits and vegetables at every meal -- you can't go wrong there. Divide your plate into quarters -- at least half should be filled with green, and other colorful veggies or fruits.

Here's a quick look at the fruits and vegetables that have anti-inflammatory potential:

Fruits and Vegetables. Whole fruits, berries and vegetables, are all rich in vitamins, minerals, fiber, antioxidants and phytochemicals. Choose green and brightly colored vegetables and whole fruits, including these:

• Broccoli
• Apples
• Sweet potatoes
• Chard
• Strawberries
• Blueberries
• Spinach
• Carrots
• Oranges
• Olives
• Avocado
• Kale

Of course there's more to an anti-inflammatory diet, including healthful protein sources, and the right fats. Then round out your diet with beneficial beverages.
Protein Sources. Anti-inflammatory protein sources include most fish and seafood, and some plant-based sources. Some examples:

• Salmon
• Tuna
• Sardines
• Trout
• Non-fat Yogurt
• Soy Foods
• Dry beans
• Walnuts
• Almonds
• Pecans
• Brazil Nuts

Fats and Oils. Omega-3 fatty acids and monounsaturated fatty acids are an important part of an anti-inflammatory diet. Many of the protein sources also contain beneficial fats, including fish, seafood, soy, avocados, olives and all those nuts. In addition, choose these:

Beverages. Drink tap, sparkling or bottled water, 100-percent juices, herbal tea, low-sodium vegetable juice, and low- or non-fat milk.

Anti-inflammatory Diet Tips

Choose fresh foods more often and choose fewer heavily processed foods. Here are my tips:

• For breakfast, try oatmeal served with fresh berries and walnuts.
• Snack on whole fruits, nuts, seeds, and fresh vegetables instead of cookies and candy.
• Eat more fish and less fatty red meat.
• Cook with olive oil and canola oil.
• Try a tofu stir-fry or scramble.
• Have a salad with lots of fresh vegetables as your meal.
• Stay away from deep-fried foods; bake, broil, poach or stir-fry instead.
• Choose dark green or brightly colored vegetables as side dishes -- they should fill half your dinner plate.

Inflammatory Foods to Avoid

Loading up on junk foods, high-fat meats, sugar, and highly processed foods may increase the potential for inflammation in your body. Reduce your consumption of trans-fats and saturated fats by cutting back on highly processed foods, red meats, and high-fat processed meats such as bacon and sausage. Cut back on refined white flours in bread and pasta (look for 100-percent whole grains instead). A small amount of sugar is okay, but cut down on most added sugars by decreasing your consumption of sugary sodas, pastries, candy, rich desserts, and pre-sweetened cereals.
Another possible source of irritation comes from the nightshade family of plants, which includes, tomatoes, and eggplant. These vegetables contain a chemical alkaloid called solanine, which can trigger pain in some people. While there aren't any formal research findings that back the claim about nightshade plants, some people do believe they get relief from the symptoms of pain and inflammation when they eliminate them.
Maintaining a healthy weight also appears to be helpful for reducing pain and inflammation.
http://nutrition.about.com/od/dietsformedicaldisorders/a/antiinflamfood.htm

The Meat Debate: Carnivores and Colon Cancer

Regardless of your dietary preference, humans are (by nature) omnivores. This means that your body depends upon a healthy mix of nutrition from meat and plant foods. Animal flesh -- meat -- is one ready source of protein that your body uses to grow and repair almost every tissue in your body. Your muscles, organs and even your skin is made from types of protein. It is a nutrient that we cannot live without. Unfortunately, you might need to re-examine your weekly protein source and intake. Research continues to support a link between eating a diet rich in red and processed meats and developing colon cancer.

If you are eating red meat three or more times weekly you might be inadvertently increasing your risk of colon cancer. In fact, most studies only show an increased risk for serious red meat eaters, whereas poultry and fish have not been proven to increase a risk of cancer. For the most part, these studies include people who eat some form of red meat almost daily -- and usually consume much more than the recommended four ounce serving.
There is good news for the occasional steak lover -- your risk increases exponentially by how often and how much red meat you consume. Meaning, someone who occasionally enjoys a cut of beef isn't significantly increasing their cancer risk over time.

The Good News: Why We Love Meat

We love meat. There, I said it, so now hopefully the hateful responses to this article will be limited. You can grill it, stew it, fry it, or even broil it -- meat is a very versatile ingredient that gives immediate texture and flavor to a dish. It also has a few dietary benefits that you won't find in plant foods. In particular, red meat contains a complement of B vitamins, selenium, iron, zinc and vitamin D.

You might even be surprised to learn that beef is not the only type of red meat out there. The following choices are also considered "red meat":

• Goat
• Lamb
• Pork
• Venison

Certain cuts of red meats are also considered "worse" for your health than others, including the marbled, fatty cuts.

Why Red Meat Might Not Be a Healthy Choice

Aside from vitamins and minerals, red meats also contain compounds that are considered potentially carcinogenic -- or cancer causing. These chemicals, including carcinogenic heterocyclic amines (CHA) and N-nitroso compounds, help to mutate cells in your colon that precede cancer development, but the concentration of these compounds is minimal in regularly cooked (not charbroiled or grilled) meats.
Certain cuts of meat also contribute to a high fat diet, which has been directly linked to an increased risk of many different types of cancer, not just colorectal cancer. Likewise, the carcinogenic properties of red meat can be amplified by cooking methods. As mentioned, grilled or blackened meats are worse for you than boiled or slow-cooked meat.

Smoked, Cured, and Processed Meats

There's meat -- and then there's processed, man-made concoctions that look like meat. Does it come from a can with a decade long shelf life or from a butcher? Studies linking meat to colon cancer include eating processed, cured, smoked and salted meats as potential risk factors. When you consider your weekly meat intake, include the bacon, ham and any other processed meats, such as cold cuts on sandwiches.

Making Better Choices

Studies suggest that it is okay to eat one to two servings of red meat each week without increasing your cancer risk. However, make sure that you stick to the four ounce portion -- that's one serving of red meat and choose lean cuts, not fatty ones such as chuck or ground beef.
Dietary sources of protein are found in both animals and plants. As the vegans out there already know, legumes and tofu are just two examples of lean proteins that originate from plants.If you're looking to mix up your menu and cut down on the red meats during the week, poultry, fish and plant proteins are healthy substitutes. If you like things on the wilder side, you can include pheasant, rabbit, and duck, which are also not red meats.
http://coloncancer.about.com/od/preventionandrecurrence/fl/The-Meat-Debate-Carnivores-and-Colon-Cancer.htm