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Doctor Megan Rossi answers the most common questions she is asked about health and nutrition



A health care professional answered the most frequently asked questions about health and nutrition, and shared the nutrition myths you needn’t believe anymore.

Leading Nutritionist on Harley Street and Research Fellow at King’s College, Dr. Megan Rossi from Queensland explained that while smoothies can be a great breakfast idea, it’s always much better to eat the whole fruit.

Dr. Rossi also revealed how you can improve your overall health if you’re a shift worker or struggling to stay on track with your food intake.

A doctor has answered the most frequently asked questions about health and nutrition and shared the nutrition myths you no longer need to believe (Dr. Megan Rossi pictured).

While fruit smoothies can be a good idea, Dr.  Rossi (pictured) that you are always better off either adding some vegetables to your smoothie or eating the fruits whole

While fruit smoothies can be a good idea, Dr. Rossi (pictured) that you are always better off either adding some vegetables to your smoothie or eating the fruits whole

1. Are fruit smoothies a good idea?

Many people choose a fruit smoothie to start their day, and while it can be a good idea, said Dr. Rossi that whenever she has a smoothie she always adds vegetables.

“Smoothies can be a great breakfast on the go, but I always add vegetables (carrots or spinach are a treat) and oats,” wrote Dr. Rossi on Instagram.

“Remember, it’s about plant diversity.”

She added that smoothies are only “80 percent as healthy” as whole fruits or vegetables. So if you have the opportunity and like to eat them whole, this is often the better way.

2. Why do some foods cause indigestion?

If you’ve eaten before and immediately realized that your digestive system was suffering, it is likely due to a digestive disorder.

“Some foods cause indigestion because different foods are digested differently,” said Dr. Rossi.

“For example, high-fat foods tend to sit longer in our stomach than high-starch foods, which can lead to indigestion in those who are more prone to it, such as type 2 diabetes or stress.”

If you’re someone who notices a stomach sensitivity after eating, the doctor recommends that you first record everything you eat in a journal, including symptoms, eating feelings, life stressors, poop, sleep, and exercise.

“That way you get a more objective look at all of the patterns,” said Dr. Rossi. “Remember, it’s not always diet related.”

3. How can I improve my intestinal health as a shift worker?

Shift work puts extreme stress on our body, not least because at unusual times we often have to adjust to accepting and refusing food.

In order to stay healthy even during long working hours, Dr. Rossi to keep eating as regularly as possible and always eat three main meals.

“Don’t get into the faucet sniffing your way through a shift,” explained Dr. Rossi.

“So many of the nurses I’ve worked with have done this, and I totally understand why, but preparing your meals in advance is key to maintaining healthy habits.”

Try to include as much fruits and vegetables in your meals as possible and watch out for fast-releasing carbohydrate meals like pasta full of vegetables.

4. Does alcohol destroy the best of a varied diet?

Good news for drinkers: Dr. Rossi said alcohol doesn’t automatically destroy all of your good work.

“But while it doesn’t ruin all of your good work, it really depends on how much you have and also the type,” said Dr. Rossi.

“Excess alcohol can increase the permeability of your intestines in the short term, but it does not directly affect your microbes.”

If you are drinking, the doctor recommends sticking with a good-quality glass of wine or two.

This should mean that your good work with your diet will not be compromised.

Dr.  Rossi (pictured) said you shouldn't peel your vegetables as there are a lot of theirs there

Dr. Rossi (pictured) said you shouldn’t peel your vegetables as there is much of their “gut love” there; instead you should just “scrub them well” before eating

5. Should I peel my vegetables?

Dr. Rossi firmly believes that you shouldn’t peel your vegetables.

“Please don’t waste that delicious, good-natured kindness,” said Dr. Rossi.

“Just scrub them well and they will have all of their benefits.”

6. What is the best way to feed your bowels in the morning?

While many people think they need to turn to expensive green juices and things like turmeric in the morning to best nourish their gut health, Dr. Rossi, the answer is as simple as “simple fiber”.

“Look for fiber from whole plant foods, not refined juices,” she said.

Dr. Rossi recommends that we try to eat 30 different types of plant-based foods each week because they “contain different fiber and chemicals that feed the different bacteria in your gut”.

“From whole grains to vegetables, fruits, legumes, seeds and nuts, research has shown that those who live to be 30 years old have a more diverse range of gut microbes than others,” said Dr. Rossi.

“This is a sign of good gut health and has also been linked to better long-term health.”

While many people think they need to turn to expensive green juices in the morning to best nourish their gut health, Dr.  Rossi (pictured) that the answer is as simple as

While many people think they need to turn to expensive green juices in the morning to best nourish their gut health, Dr. Rossi (pictured) that the answer is as simple as “simple fiber”.

7. Is Salt Bad For Your Gut? How Much Should We Eat?

Dr. Rossi said salt isn’t generally good for your gut microbe, but it depends on what it’s in.

“Kimchi, for example, has a higher salt content, but the potassium for the vegetables means they are not as harmful,” said Dr. Rossi.

“It’s important to remember that 75 percent of our salt comes from processed foods, and something like bread makes a huge contribution to that.”

In general, she said that you should aim for around a teaspoon per day (six grams of salt or 2.4 grams of sodium) as your limit.

The Gut Health Myths You Don’t Need To Believe Now

* MYTH ONE: A restrictive diet is good for your gut – This is one of the most damaging myths, said Dr. Rossi. Instead, she said it was about inclusivity and the consumption of many different plant foods. She recommends that we target 30 different types of plant foods made from fruits, vegetables, whole grains, legumes, nuts and seeds, and herbs and spices over the week.

* MYTH TWO: Apple cider vinegar heals digestive problems – While many people say they swear by apple cider vinegar, Dr. Rossi that the studies, as far as science goes, are minimal. “There’s no clinical evidence to suggest that ACV is beneficial for digestion; in fact, it can trigger heartburn and reflux in some people,” she said.

* MYTH THREE: You need a colon cleanse for good colon health and to get rid of toxins – Again, there is no evidence to support this claim. “Leave it to the professionals,” said Dr. Rossi. “These are your liver, kidneys, and other organs that are constantly working to keep you healthy.”

Source: Dr. Megan Rossi

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Whole Grains Health

The Pros and Cons of Vegetarian Diets



Many people follow a vegetarian diet to improve their health. The health benefits of a vegetarian diet are well documented. But this diet also has disadvantages. When thinking about following a vegetarian diet, consider these pros and cons to make sure it is right for you.

Pros: A vegetarian diet can lower your risk of disease.

Fruits, vegetables, whole grains, nuts and seeds are at the heart of a healthy, balanced vegetarian diet. These foods provide an abundance of health-protecting vitamins, minerals, antioxidants, and fiber that can lower the risk of common chronic diseases such as heart disease, diabetes, some cancers, and obesity.

Cons: Just because it’s vegetarian doesn’t mean it’s healthy.

On the other hand, if your vegetarian diet includes a lot of highly processed foods instead of whole plant foods, the risk of some chronic diseases may even increase. There are plenty of junk foods that can fit into a vegetarian diet but are not good for you – think soda, chips, and cookies, among others. Packaged vegetarian meals and snacks can contain high amounts of added sugar, sodium, and fat and offer little to no nutritional value. Remember, as with any diet, there are ways to make a vegetarian diet healthy and turn it into a diet disaster.

Pros: You have options when it comes to going vegetarian.

You can determine the type of vegetarian eating plan that will work best for you. Some people cut meat, fish, and poultry from their diet, but eat eggs and dairy products. Others only allow eggs or only dairy products. Some occasionally contain seafood. A vegan diet eliminates all foods that come from animals, even things like honey.

Downside: You may be nutritionally deficient.

Some essential nutrients such as vitamins B12 and D, calcium and iron are not found in many plant foods. Vegetarian diets can provide these nutrients as long as food intake is properly planned, but supplementation is sometimes required. The main sources of these nutrients for vegetarians include:

  • Vitamin B12: Found in animal products such as eggs and milk (as well as meat, fish and poultry). Also found in some fortified grains, nutritional yeast, meat substitutes, and soy milk.
  • Vitamin D: In addition to eggs and fish, it is also found in fortified vegetable milk and mushrooms. Vitamin D is also obtained from exposure to the sun.
  • Calcium: In addition to dairy products, calcium is found in fortified plant-based milk, grains, juice, tofu, kale, kale, broccoli, beans, and almonds.
  • Iron: You can get iron from eggs, but also fortified grains, soy, spinach, Swiss chard, and beans. Combine iron-rich foods with vitamin C-rich foods like citrus fruits, peppers, or tomatoes to increase your intake.

Starting a vegetarian diet can be difficult when shopping for groceries, dining out, and dining in social settings. Over time this will get easier, but will require some work. Read the product labels and familiarize yourself with common animal ingredients like casein, whey, and gelatin. In restaurants, remember that meatless meals can be made with dairy or other animal products such as beef or chicken broth. So ask questions to make a choice that is right for you. If you’re eating at home, it’s best to bring a vegetarian dish that anyone can enjoy.

If you are committed to a vegetarian lifestyle, a registered dietitian can provide helpful tips to better meet your nutritional needs.


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Whole Grains Health

Falling for weight loss myths



I’m here to warn you about 5 fat loss myths that most people fall for. This may sound like soapbox talk and we apologize, but trust us when we say this is a message that needs to be spread.

Your fat loss depends on it.

Don’t waste time on these:

Myth: Diet pills help with fat loss

It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for them. The “magic pill” has yet to be discovered (it was discovered – exercise. It just doesn’t come in pill form). Diet pills are more likely to damage your health and burn your wallet than you lose weight.

Don’t take a pill – instead, burn calories with exercise.

Myth: You should starve to lose fat

Trying to lose weight by starving is not only ineffective but also dangerous. It may seem like a severe calorie restriction would result in the fastest weight loss, but your body is complex and doing so disrupts your metabolism and slows down your results.

Don’t starve yourself – instead, eat healthy, small meals throughout the day.

Myth: Lots of crunches will straighten your abs

We all want our midsection to look toned while walking on the beach, but excessive crunches aren’t the solution for tight abs. To achieve a slim look, you need to focus on burning off the layer of fat that covers your abs.

Don’t be obsessed with crunches – focus on burning fat instead.

Myth: Eat Packaged Diet Foods For Quick Results

It is amazing to see what foods are packaged as “diet” or “weight loss” aids. In most cases, these products contain refined sugars and other artificial ingredients that your body doesn’t need.

Don’t eat packaged diet foods – stick to nutritious whole foods instead.

Myth: You have to avoid carbohydrates to lose fat

Carbohydrates get a bad rap, which is unfortunate because you can (and should) eat carbohydrates while you are losing weight. The key is to stick with whole grains, oatmeal, and brown rice while avoiding processed and refined flours and sugars.

Don’t go without all carbohydrates – stick with healthy carbohydrates instead.

Fred Sassani

Now that you know what not to do to look your best this summer, it’s time to go over your beach-ready game plan.

Here’s what you need to know in 3 easy steps:

First: cut out the trash

The best way to do this is to start cleaning your kitchen. Avoid sugary, processed, and high-fat foods. Once the rubbish is cleared away, don’t buy anything more. Remember, your beach-ready abs depend on what you eat – don’t eat trash.

Second: focus on whole foods

Replace the junk food in your life with a lot of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats, and low-fat dairy products. Clean eating is that easy.

Third, start an exercise program with a fitness professional

This is the most obvious step. When you’re ready to get into tip-top shape, find a fitness professional who can help you along the way by creating a simple, step-by-step program. Invest in your health and watch the rest of your life change too.

Fred Sassani is the founder of Bodies By Design, a nationally certified personal trainer and nutrition specialist. For comments or questions, you can reach Fred at or visit

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Whole Grains Health

How to Tell if Your Baby is Ready to Stop Drinking Formula – Cleveland Clinic



Make the formula. Feed your sweetie. Wash, rinse, repeat. For parents of babies who drink infant formula, you did this dance several times a day (and night) for what felt like an eternity. But could the end finally be in sight? When do babies stop drinking milk?

The Cleveland Clinic is a not-for-profit academic medical center. Advertising on our website helps support our mission. We do not endorse non-Cleveland Clinic products or services. politics

“A healthy baby should drink breast milk or formula up to the age of 1 year. Formulas are fortified with the vitamins and iron they need, ”says pediatrician Radhai Prabhakaran, MD. “In general, babies aged 9 months to 1 year should have at least 24 ounces per day. But once your baby is on a full diet of nutritious solid foods, switch to cow’s milk, which contains protein and vitamin D. “

Indicates your baby is ready to wean the formula

Whether babies are ready to board the milk express depends on their taste for table food. “Some babies get used to a mostly solid diet early (between 9 and 12 months) because they like it and they are okay with it. If you have a nutritionally balanced diet, it is okay to wean your baby from infant formula before the age of one. “

A healthy solid food diet for a baby should include:

  • Fruit.
  • Grains.
  • Protein from meat, eggs, or boiled beans.
  • Vegetables.

“Gradually reduce the amount of formula you drink as you eat more. Keep offering it to drink because sometimes babies are not full after eating solid foods, ”notes Dr. Prabhakaran. “But wait until they are 1 year old to introduce cow’s milk, even if they wean earlier.”

Signs your baby is NOT ready to wean the formula

Your baby should continue feeding if:

  • You’re not gaining weight.
  • Were born prematurely.
  • Have not established a balanced solid diet.
  • You need to proceed with the formula based on your doctor’s recommendation. (For example, if your baby has food allergies or has trouble digesting food or absorbing nutrients.)

Health conditions that affect how long babies drink formula

Certain underlying health conditions can affect how long it takes your baby to drink formula. Babies may need to stay on the formula longer if they:

“And if your doctor has already told you that your baby may need to be on a special diet, talk to him or her before weaning your baby off the formula,” adds Dr. Prabhakaran added. “They can help you come up with a nutrition plan that will make the transition safer.”

How to wean your baby off formula

If your baby likes the taste of cow’s milk:

  1. Start giving them a 2 to 4 ounce serving of milk for every two or three servings of formula.
  2. For up to 10 days over the next week, increase the servings of milk as you decrease the servings of the formula.
  3. Stop giving milk as soon as you have drunk the milk without any problems.

If your baby prefers the taste of formula:

  1. Build the formula as usual. Do not add cow’s milk to the milk powder.
  2. Mix together 2 ounces of prepared formula and 2 ounces of cow’s milk so you have a 4-ounce drink for your baby.
  3. Feed your baby the mixture.
  4. Over the next week to 10 days, add more milk and less milk to the mixture until it is all cow’s milk.

Bottle or cup?

Get ready to say goodbye to the bottle. Dr. Prabhakaran says that drinking from a bottle is a no-go from the age of 1. “Bottle feeding can affect tooth growth and cause tooth decay.”

Instead, switch your little one to a swallow, straw, or regular cup at around 9 months of age. “When you’re feeling adventurous, wean her off the formula and the bottle at the same time.”

Does my baby still need milk when he wakes up at night?

Dr. Prabhakaran notes that most babies of this age do not need to eat when they wake up at night. “When babies have doubled their birth weight (which happens after about 4 to 6 months) and are eating solid foods regularly, they generally don’t need extra calories and can sleep through the night. So encourage her to go back to sleep. “

Babies of this age also have the most milk teeth, so drinking milk or formula at night can lead to dental problems. Night feeding can also make them too full to eat what they need during the day.

But as always there are exceptions. “If your baby is not gaining weight, your doctor can give you other advice. Breast-fed babies can also take a little longer because the breast milk is digested more quickly. “

When to apply the brakes when stopping the formula

Dr. Prabhakaran says the transition to cow’s milk should be even slower once babies start drinking milk and experience:

  • Dramatic change in her bowel movements.
  • Abundance.

If these symptoms persist or worsen, speak to your baby’s pediatrician about a possible milk allergy. If necessary, your doctor can recommend safe milk alternatives for young children.

Signs that your baby may not tolerate cow’s milk include:

  • Constipation.
  • Diarrhea.
  • Rash.
  • Vomit.

What is the best milk for a 1 year old?

Experts consider whole cow milk to be the best milk for 1-year-olds after weaning. “The general rule is whole milk until they’re 2 years old, unless there are special circumstances,” says Dr. Prabhakaran.

Your doctor may recommend 2% milk instead if your baby:

  • Is difficult for her size.
  • Drink more than the recommended amount of milk (16 to 24 ounces per day or 2 to 3 cups).
  • Is blocked.

Milk alternatives for toddlers

Unsweetened soy milk is one of the best cow milk alternatives for toddlers because it has a similar protein content. But soy milk has fewer calories – which babies need to thrive – than whole milk. The calorie content of unsweetened rice milk is slightly higher, but it contains less protein and more added sugar.

The best way to make a decision, says Dr. Prabhakaran, is to look at your child’s overall diet. “There are so many milk alternatives and the diets of babies are very different. It’s impossible to have a blanket rule of what’s okay. Some children eat a lot of yogurt and cheese. Some babies are vegan. Talk to your baby’s doctor about the best alternative to help your child with certain deficiencies and general nutrition. “

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