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For Long-Term Health Benefits, Choose Healthy Lifestyle Over Fad Diets

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Will Hehemann | College of Agriculture, Fisheries and Human Sciences

As fashion diets become more popular, more and more people are falling victim to solutions that promise great results but actually don’t result in long-term weight loss, Teresa Henson, Extension Specialist – University of Arkansas Nutritional Coordinator at Pine Bluff 1890 Cooperative Extension Program said. Maintaining a healthy weight is better ensured through healthy eating and physical activity.

“Fad diets and magical supplements are marketing ploys,” she said. “They promise big changes with little effort for the person who wants to lose weight. Ultimately, however, they are not reliable or healthy ways to lose weight. As a rule of thumb, if a diet or weight loss product sounds too good to be true, it probably is. “

According to the Academy of Nutrition and Dietetics, people should avoid diet plans, pills, and products that are characterized by:

  • Promise of rapid weight loss. Those who lose weight very quickly tend to lose muscle, bones, and water and are more likely to regain weight quickly. Healthy plans aim to lose 1 to 2 pounds per week and are more likely to guarantee that you will not lose weight.
  • Quantities and restrictions. Avoid diets that allow unlimited amounts of foods like grapefruit, eggs, or cabbage soup. Diets that recommend eating the same food for a long time can be boring and difficult to keep up with. Also, avoid diets that eliminate or limit entire food groups, such as carbohydrates or proteins.
  • Specific food combinations. There is no research-based evidence that combining certain foods or eating only at a certain time of the day will aid weight loss. Also, avoid diets that falsely claim that eating certain “wrong” food combinations can cause the food to turn into fat immediately or produce toxins in the stomach.
  • Rigid menus. Limiting food choices or following complicated eating plans can be difficult in the long run. With any new diet, individuals may ask, “Can I eat this way for the rest of my life?” If the answer is “no,” then the diet should be avoided.
  • Lack of need for exercise. Regular physical activity is an essential part of healthy weight management. Individuals should find a physical activity they enjoy and aim for 30 minutes to an hour of activity most days.

Instead of dieting, individuals can lose weight by choosing healthy lifestyles for longer, Henson said.

Henson recommends individuals use the following tips to help lose weight without dieting:

  • Practice portion control. Serve meals on smaller plates to avoid overeating. Use snack bags to store snacks like almonds, dried fruits, or carrots.
  • Choose diversity. Eat foods from all food groups on a regular basis, including lean proteins, whole grains, fruits and vegetables, and low-fat dairy products.
  • Eat lots of fruits and vegetables. Although the amount of fruits and vegetables an individual needs depends on factors such as age, gender, and physical activity level, as a general rule of thumb, adults should eat 2 to 3 cups of vegetables and 1.5 to 2 servings of fruit per day.
  • Avoid unhealthy fats. Limit saturated fats from animal sources and trans fats from fried foods, snacks, and fast food products.
  • Eat smaller meals more often. Individuals can try to have five or six mini meals a day that can be distributed every three to four hours. Low-fat cheese and whole grain crackers or a tablespoon of peanut butter on whole grain bread are examples of healthy, filling snacks.
  • Exercise 150 minutes a week. To achieve the recommended exercise time, individuals can break up their exercise routine into shorter periods of time. For example, a person could walk 10 minutes three times a day for 150 minutes of exercise for 5 days.
  • Different types of physical activity. In addition to cardio, use fat burning weight training exercises and stretching for flexibility.
  • Clear out the kitchen. Throw away high-calorie, high-fat, and sugary foods, including chips, cookies, sodas, ice cream, and candy. Stock up on the refrigerator and cupboards with lean protein, fruits, vegetables, whole grains, nuts, seeds, good fats, and low-fat dairy products.
  • Join a support group. Invite friends, family, and co-workers to change healthy lifestyles at the same time. With mutual support, encouragement, and motivation, it becomes easier to stick to a healthy lifestyle.

Individuals in need of weight loss guidance should consult their doctor or registered dietitian, Henson said. They can provide information about a person’s ideal weight and recommended calorie intake.

“Fad diets are a temporary solution that have no permanent health or weight benefits,” she said.

The University of Arkansas at Pine Bluff offers all of its extension and research programs and services regardless of race, color, gender, gender identity, sexual orientation, national origin, religion, age, disability, family or veteran status, genetic information, or otherwise to others legally protected status and is an Affirmative Action / Equal Opportunity Employer.

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Whole Grains Health

‘ABCs’ of primary and secondary CVD prevention have expanded over the years

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Blumenthal R. Opening session. Presented at: American Society for Preventive Cardiology Congress for the Prevention of Cardiovascular Disease; 23-25 July 2021 (virtual meeting).

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Blumenthal does not report any relevant financial information.

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The ABCs have been providing a roadmap for primary and secondary CVD prevention since 1999, according to a spokesperson for the American Society for Preventive Cardiology on CVD Prevention virtual congress.

Roger S. Blumenthal

Since then, the ABCs have been expanded and adapted to changing guidelines and newer evidence-based care approaches. Cardiology today editor of the Prevention Department Roger S. Blumenthal, MD, FACC, FAHA, Kenneth Jay Pollin Professor of Cardiology and Director of the Ciccarone Center for the Prevention of Cardiovascular Disease at the Johns Hopkins School of Medicine, discussed these changes and more during his talk.

Heart shaped puzzle pieces

Source: Adobe Stock

Blumenthal said the ABC structure originated in the 1999 American Heart Association / American College of Cardiology guidelines for the treatment of stable angina, chaired by Raymond J. Gibbons, MD.

“We have modified the ABC approach to an ABCDE approach over the years,” said Blumenthal. “For this talk we added an ‘F’ for failure or heart failure as seen in the 2019 Primary Prevention Guidelines,” said Blumenthal.

He said that in its current form, a draft of the “ABCDEF” of CVD prevention would read:

A (Assessment and Aspirin) Adults 40 to 75 years of age should be routinely screened for traditional CVD risk factors, and clinicians calculate the 10-year risk for ASCVD using the pooled cohort equations. According to the presentation, low-dose aspirin (75 to 100 mg per day) may be considered in adults who have currently or recently smoked, a family history of atherosclerotic cardiovascular disease, hypercholesterolemia with statin intolerance, subclinical arteriosclerosis (coronary artery calcium Score>.) Have 100) or in patients with a 10-year ASCVD risk of at least 20%.

B (blood pressure) In adults with elevated blood pressure, including those requiring medical therapy, recommended measures include weight loss (if overweight), a healthy diet, sodium reduction, potassium supplementation, increased physical activity, and limited alcohol consumption.

C (Cholesterol and Cigarette Cessation) statin therapy is the first-line approach to primary prevention in patients with elevated LDL, diabetics or patients with a sufficient risk of ASCVD. In addition, nicotine replacement or other pharmacotherapy are recommended to aid in smoking cessation. All adults and adolescents should avoid secondhand smoke.

D (Diabetes / Glucose Management and Diet / Weight) Clinicians should encourage patients to improve their consumption of vegetables, fruits, legumes, nuts, whole grains, and fish to reduce risk factors; Replacing saturated fat with monounsaturated and polyunsaturated fats; reduce dietary cholesterol and sodium; and minimize your intake of processed meats, refined carbohydrates, and sweetened beverages.

E (exercise / education) – Sedentary behavior should be avoided and people should participate in 300 minutes of moderate or 150 minutes of vigorous physical activity per week.

F (Heart Failure) The sequential introduction of evidence-based RF therapies, including ACE inhibitors / angiotensin receptor blockers, beta blockers, aldosterone antagonists, angiotensin receptor neprilysin inhibitors, and SGLT2 inhibitors, can reduce both the relative risk of death and the 2-year mortality rate is reduced by patients with HF.

“If you take our guidelines and put them in an ABC approach, we’ll start with pharmacists assessing cardiovascular risk,” said Blumenthal. “We also need to keep in mind that the ultimate decision rests with the patient on how aggressively we are drug management or how long we focus on lifestyle. Of course, the healthcare professional has to present the data in a way that patients can understand. “

References:

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American Society for Preventive Cardiology

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Serena Siddiqui: Shape Your Future Recipe Contest Winner

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AAs part of their mission to educate Oklahomans to make healthy choices, Shape Your Future (shapeyourfutureok.com) partnered with TulsaKids to find a young chef who can create a healthy, delicious recipe using fruits or vegetables. Shape Your Future encourages everyone to fill half their plate with fruits and vegetables at every meal, and 9-year-old Serena Siddiqui’s creation hit the mark. Her salmon tacos recipe is a winning combination of lean protein, whole grains, and colorful vegetables that are delicious, healthy, and visually appealing.

Young people like Serena can point the way to a bright future for Oklahoma. The state ranks 47th nationwide for health and has some of the highest childhood and adult obesity rates in the United States. Shape Your Future aims to change these statistics by educating all Oklahomans about healthy choices. They want families to know that in addition to eating fresh fruits and vegetables and drinking plenty of water, children do 60 minutes of physical activity a day and adults 30 minutes a day. And of course, tobacco-free is always the best choice for a healthy lifestyle.

Serena used her passion for healthy eating to create this year’s winning recipe. Their unique twist on tacos combines omega-3 wrapped salmon with tasty spices and colorful vegetables to make it a dish worthy of family evenings!

TK: How did you come up with your award-winning recipe?

Serena: I thought about healthy options that we eat on a daily basis. I drew pictures of different foods and ingredients that I like: avocados, salmon, sweet potatoes, and lettuce. With the help of my mom, I created a recipe that not only tastes good, but is also healthy and easy to prepare.

TK: What did you learn from this experience?

Serena: I learned that eating healthy can be better than junk food. Almond flour tortillas are healthier than regular tortillas and taste the same!

TK: How did you develop your interest in cooking?

Serena: I watch my mother cook all the time and enjoy helping out in the kitchen. And in my mind I thought that one day I wanted to cook dinner for my family.

TK: What do you like to cook best?

Serena: Homemade pizza with my aunt.

TK: What is your advice to other children who want to cook and eat healthily?

Serena: Don’t eat out a lot. Eat vegetables and fruits at every meal. If you want to try something new, try it at least six or seven times until you have decided whether you like it or not.

TK: What are you and your family doing to eat healthily?

Serena: My mom and I go to the grocery store and she lets my sister and I choose the protein and vegetables we’re going to cook for dinner tonight. Our family doesn’t usually eat dessert – only on special occasions.

TK: What is your favorite place to eat in Tulsa?

Serena: My favorite restaurant in Tulsa is Olive Garden. I love their salad and breadsticks. I also like sushi from Sushi Hana and Sprouts. One of my other favorite restaurants is Amazing Thai.

TK: What hobbies do you have besides cooking?

Serena: I like to draw in my sketchbook. I also love reading and doing science experiments. My favorite experiment is making slime and trying new recipes to make slimes of different consistencies.

TK: What do you want to do in the future?

Serena: When I grow up, I want to be an astronomer because I think space is great and there is no gravity there!

TK: Who inspires you?

Serena: I’ve read biographies about Ellen Ochoa and Harriet Tubman. They inspired me because they were both women who changed the world.

TK: What’s funny about you?

Serena: This year I went to Hawaii for spring break and went surfing with my uncle. I loved it because I like to try new things even when it’s not what I want to do. I ended up enjoying it and can’t wait to do it again!

Serena’s salmon tacos

  • 2 avocados
  • 1 large tomato (chopped)
  • 1 lime
  • ¼ onion (chopped)
  • Chopped coriander
  • ½ teaspoon cumin
  • ½ teaspoon garlic powder
  • ½ teaspoon paprika
  • Salt and pepper to taste
  • 1 pound of salmon
  • 2 teaspoons of olive oil
  • 1 lemon
  • Almond flour or whole grain tortillas
  1. Chop the avocados and place in a bowl. Add the chopped tomatoes, coriander and chopped onions. Stir in cumin, garlic powder, paprika, salt and pepper. Squeeze out the lime juice and mix in for more flavor.
  2. Preheat oven to 350 degrees F. Place salmon on foil, add olive oil, lemon juice, salt and pepper. Cook the salmon for about 20 minutes until it flakes with a fork. You can also wrap the tortillas in foil and heat them in the oven.
  3. Take the salmon out of the oven and cut, chop or break into pieces. Put some of the salmon in a tortilla, pour the avocado salad and enjoy!

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Higher Levels of This 1 Thing in the Blood Is Linked to a Longer Life, According to New Research

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Grilled fish with peperonata

Being optimistic about eating these 9 foods (beans, whole grains, and salmon for victory!) And following these 7 secrets have been shown to help improve your chances of living longer, healthier lives.

And now new research is adding one more detail that certainly can’t hurt in our entire longevity landscape. A study published June 16 in the American Journal of Clinical Nutrition found that Higher omega-3 fatty acids in the blood are associated with a 5 year longer life expectancy than their counterparts with low omega-3 levels.

We’ve known for years that omega-3 fats – the heart-healthy kind in salmon, mackerel, sardines, these 8 vegan sources, and more – can reduce the risk of certain cancers, heart disease, and chronic inflammation. And this study builds on the evidence that omega-3s are a boon to our health.

Scientists from the Hospital del Mar Medical Research Institute (IMIM) in Barcelona, ​​the Fatty Acid Research Institute in the United States, and several universities in the United States and Canada spent 11 years studying data from 2,240 people over the age of 65 enrolled in the Framingham Junior Cohort. Their goal was to find out how the level of fatty acids in the blood could be related to mortality. Four types of fatty acids, including omega-3 fatty acids, contribute to longer life expectancy.

“Higher levels of these acids in the blood as a result of the regular intake of oily fish in the diet increases life expectancy by almost five years,” says Aleix Sala-Vila, Ph.D., postdoctoral fellow in Cardiovascular. of the IMIM Risk and Nutrition Research Group and author of the study. For comparison: “A regular smoker will reduce your life expectancy by 4.7 years, just as you would if you have high levels of omega-3 acids in your blood.”

A mere 1% increase in omega-3 fatty acids in the blood is enough to move the needle, confirms Dr. Sala-Vila in a research report by the Institut Hospital del Mar d’Investigacions Mèdiques in Barcelona. The appropriate intake recommended by the National Institutes of Health: 1.1 grams per day for adult women and 1.6 grams per day for adult men. For reference, 1 tablespoon of flaxseed oil is 7.26 grams, 1 ounce of English walnuts is 2.57 grams, 3 ounces of wild Atlantic salmon is 1.57 grams, and 1 tablespoon of canola oil is 1.28 grams.

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Related: Healthy Omega-3 Recipes

While they have yet to test this theory on a larger pool of people outside of the U.S. and with wider economic and racial diversity, Dr. Sala-Vila states that the length and scope of this study mean that “what we found isn’t,” It reinforces the idea that small changes to diet in the right direction can have a much stronger effect than we think, and it’s never too late or too early to make these changes. “

Whole foods are always the best choice over supplements, although the latter can help fill in the gaps if needed. Because oily fish is high in protein and recommends two of the stronger forms of omega-3 (eicosapentaenoic acid, or EPA, and docosahexaenoic acid, DHA; both are easier for the body to use than alpha-linolenic acid), or ALA, found in plant sources) the American Heart Association to eat two 3½-ounce servings of low-mercury, oily fish at least twice a week.

If you think you’re shy, a quick home test like this Omega Quant Omega-3 Index Blood Test Kit (buy: $ 49.95, Amazon) may confirm or deny it. Just use the kit to submit a blood sample and you will be emailed your current omega-3 blood levels within a week or two.

Next up, doing this daily walking exercise can help you live longer.

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