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Climate change have you worried? How to follow the Climatarian diet

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If your New Years resolution is to tackle climate change, the foods you eat can make a world of difference.

According to the nutrition app Lifesum, a climatic diet focuses on reducing your carbon footprint with plant-based, local products.

Increased carbon emissions are drastically changing our planet, including rising temperatures and rising sea levels, which are contributing to more heat waves, droughts, and storms, according to the Environmental Protection Agency. A climatic diet has the potential to not only help the planet but also improve your health, according to Dr. Alona Pulde, general practitioner for nutrition and lifestyle medicine at Lifesum.

According to Pulde, an important component is reducing the consumption of animal-based foods, especially beef, which contributes to higher emissions than plant-based foods.

Irreversible changes, earlier warmer temperatures: 5 alarming findings from the UN climate report

Taking steps like cutting down on meat and shopping locally can lessen your impact on the environment, but Maggie Gill, a nutritionist at the University of Aberdeen in Scotland, cautioned against following climate-friendly diets in moderation.

“We have to eat a balanced diet,” said Gill, “Sure, the production of beef, lamb and milk cannot be separated from the production of the greenhouse gas methane. But we couldn’t produce enough calories and protein to feed the world “if we ban sheep and cattle.”

Replacing too much meat with plant-based foods also has a high ecological footprint, emphasizes Gill. Cattle and sheep play an important role in our ecosystem in converting grass, which is inedible to humans, into high quality protein, Gill said.

Pulde also emphasized moderation, noting that many of her clients are intimidated by the demands of a climatic diet.

“Some people … see the changes they have to make and they seem so big that they just don’t do anything,” recalled Pulde. “It can really be incremental changes.”

Changes can be as simple as swapping out meat a few times a week or eating a climate-friendly breakfast instead of rearranging all three meals, Pulde said.

“I generally recommend plant-based options, but when it comes to specific foods there is no one-size-fits-all answer. It’s important to meet people where they are and take into account their culture, taste preferences, dietary needs and level of physical and economic access to various foods, “said Brent Kim, program officer at the Johns Hopkins Center for a Livable Future.

That being said, here are some expert recommended foods to include in your daily diet that could mitigate your climate impact:

1. Lentils and beans

“These eco heroes are delicious and nutritious, and if we replace beef with lentils and beans, we could get up to 74% closer to our carbon emissions,” said Pulde.

2. Local and seasonal fruits and vegetables

“These have a particularly low carbon footprint and the purchase of local and seasonal products reduces processing, packaging, transport and food spoilage,” said Pulde.

Adjust your fruit and vegetable selections based on local seasonal availability, but not to the extent that it interferes with healthy consumption, Gill recommends.

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3. Whole grains

These include pasta, brown rice, and wheat.

“Lots of health benefits and fewer processing and energy requirements for the environment, which reduces our carbon footprint,” said Pulde.

Certain dishes can combine beans, vegetables, and whole grains in one meal.

“I grew up eating a lot of Asian cuisine, so my ideal nutrient-rich and sustainable meal is miso soup with edamame, seaweed, tofu, broccoli, brown rice and sauteed shiitake mushrooms,” says Kim.

4. Nuts and seeds

The most environmentally friendly ones include peanuts, hazelnuts, sunflower seeds, watermelon seeds, and pumpkin seeds – great sources of protein with a smaller carbon footprint, according to Pulde.

5. Chicken

Meat production, especially beef, requires more land and water and causes higher CO2 emissions. Replacing beef for chicken can cut your carbon footprint by almost half, Pulde said.

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And here are some foods to avoid:

1. Beef and lamb

These types of meat are often the primary contributor to environmental damage. In fact, beef, mutton, and milk production account for 80% of total livestock greenhouse gas emissions, Pulde said.

2. Palm oil

All foods that contain palm oil contribute to deforestation, soil erosion and depletion, destruction of natural habitats and higher carbon emissions, according to Pulde.

3. Farmed fish

Their droppings contribute to water pollution, while the crowd of fish can produce bacteria and other diseases.

4. Coffee

The increased demand for coffee has resulted in production that contributes to deforestation, heavy water use and runoff that pollutes waterways and destroys natural habitats, Pulde said.

5. Sugar

It’s water-intensive, which erodes soils and contaminates waterways, which harms marine life ecosystems, Pulde said.

Ultimately, the key to a climate-friendly diet is to reduce waste and meet realistic and healthy goals, emphasized Gill and Pulde.

You can reach the author Michelle Shen @ michelle_shen10 on Twitter.

Whole Grains Health

Are you planning to go vegan? Here’s a beginner’s guide about what to eat and what to skip

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Veganism has become a popular trend in recent years. Many people turn away from animal-based foods for ethical, ecological or health reasons. A vegan diet excludes all animal products, including meat, fish, eggs, and dairy. Scientific research has proven that a nutritionally adequate vegan diet offers several health benefits. However, vegan diets can lead to nutrient deficiencies as plant-based foods lack some essential nutrients. Veganism can be challenging at first due to the strict dietary rules. Additionally, when planning your daily diet, you should consider affordability, local availability, convenience, and enjoyment of the meal.

Here are some step-by-step guides for those who want to embrace veganism as a way of life without compromising on diet.

Important points to remember

Although veganism is growing in popularity, many people still see it as extreme. There may be criticism and resistance for a beginner, but don’t let that bother you because what you choose to eat, what lifestyle you choose to adopt is a personal choice. Optimal nutrition is your priority. Stock up on vegan groceries and plan your meals in advance.

In the beginning you shouldn’t hold back if you feel like eating non-vegan foods.

Read about the latest research on plant-based nutrition and find delicious plant-based recipes to enjoy this weekend.

to avoid eating

Knowing what not to eat is the first step in adopting a vegan diet. The list includes foods made from animal meat as well as foods derived from animals. Meat, poultry, fish, seafood, eggs, dairy products and animal ingredients such as whey, casein, lactose, gelatin etc. are completely excluded from a vegan diet. When shopping or eating at a restaurant, read the ingredient list carefully to avoid buying foods that contain animal products.

Foods to include

The next step in becoming a vegan is to learn what foods to include in your diet. Plant-based proteins lack some essential amino acids, making it difficult to get quality protein in a vegan diet. However, several plant-based foods can be combined to meet daily protein needs. These foods also provide important plant-based vitamins, minerals, and other health-promoting components.

Soy-based foods: Tofu, soybeans, tempeh are excellent sources of a protein alternative to meat, fish, poultry and chicken. Protein in soy foods ranges from 12.95g to 20.1g per 100g.

Whole grains and legumes: Foods in this group like oats, quinoa, millet, beans, chickpeas, lentils, moong, and green peas are great sources of protein, vitamin B, minerals, and antioxidants. To improve the quality of these foods, sprouting, fermenting, and soaking are recommended.

Vegetables and fruits: A wide variety of colorful vegetables and leafy greens are consumed in the vegan diet. This vegetable is a source of powerful antioxidants, minerals, and fiber. Mushrooms in this category are rich sources of plant-based protein and some vitamin D2. Low-sugar seasonal fruits like guava, pears, apples, etc. are rich sources.

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Nuts and Seeds: Nuts and seeds like almonds, walnuts, peanuts, chia seeds, flaxseeds, pumpkin seeds etc. are a powerhouse of protein, omega-3 fatty acids, fiber, magnesium, zinc, selenium and vitamin E.

Fortified foods: A A vegan diet lacks vitamin B12, vitamin D and iron, which are only found in animal products. Be sure to eat foods fortified with these nutrients to help prevent deficiencies.

Fermented Foods: Yogurt is one of the best sources of probiotics, but it’s derived from milk, so it’s not suitable for vegans. Daily consumption of probiotics is recommended to promote gut health and other health benefits. Vegans can choose a variety of plant-based fermented foods, including sauerkraut, kimchi, pickles, kombucha, etc. These foods are high in vitamin C, antioxidants, probiotics, potassium, and vitamin K.

milk substitute: There are many plant-based milks like almond milk, oat milk, soy milk, etc. This milk is lactose-free, rich in calcium and other nutrients.

Watch out for malnutrition

Vegans have a higher risk of malnutrition. Vegans often lack nutrients such as vitamin B12, vitamin D3, omega 3, iron, zinc, selenium and calcium – essential for many bodily functions. Discover plant-based sources of these nutrients to ensure your daily intake. Vitamin B12 and D3 are best obtained from fortified foods. Omega 3 is found in nuts and seeds including chia, hemp, flax, sunflower seeds, walnuts and soybeans.

Some reliable sources of iron and zinc are lentils, red kidney beans, chickpeas, black-eyed peas, spinach, oats, and quinoa. Nuts and seeds also provide a good amount of selenium. Dark green leafy vegetables, soybeans, lentils, spinach, bok choy, cabbage, okra, and broccoli are high in calcium.

A regular blood test can help you find out if you have nutritional deficiencies. If you have a severe deficiency, talk to your doctor about adding supplements to your vegan diet.

bottom line

Eating homemade, wholesome plant-based foods is good for your health. The processed foods that make up a vegan diet are more harmful than beneficial. Keep this in mind when planning your vegan diet. Nutrient deficiencies are a major concern for vegans that should be carefully addressed.

(Subhasree Ray is a graduate student, clinical and public health nutritionist, board-certified diabetes educator. Follow her on Twitter @DrSubhasree)

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Published on: Sunday January 23, 2022 09:33 AM IST

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This Popular Supplement Can Help Combat Dementia, New Study Shows — Eat This Not That

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If you’re concerned about your well-being, chances are you have some supplements that you already take on a regular basis. You can take a multivitamin for your general health, you could throw in vitamin C if you’re concerned about your immune system, and you could take calcium to keep your bones strong. Here is one to add to your regime –New research suggests that taking fish oil supplements might lower your risk of dementia.

The study, recently published in the journal Clinical Nutrition, examined the nutritional information of more than 215,000 older adults without dementia over an average period of about eight years and compared fish oil supplement use to their risk of developing dementia during that time. Researchers found that use of the supplement was associated with a lower risk of dementia.

However, it’s worth noting that for this study, participants reported their own intake of fish oil supplements, which can always introduce some inaccuracies compared to measuring other indicators of how much fat was in their bodies.

“It would have been nice if they had used a validated biomarker (the omega-3 index) at baseline and throughout the study period to get a better sense of the subjects’ omega-3 status,” Doug Cook, RDN , MHSc, author of 175 Best Superfood Blender Recipes and Nutrition for Canadians For Dummies, tells Eat This, Not That! “The omega-3 index reflects the long-term intake of omega-3 fatty acids. So a person might say, ‘I took two grams of fish oil or omega-3,’ but if their omega-3 index was low, we would know that the self-reported intake was inaccurate.”

Related: The #1 best juice to drink every day, says science

Shutterstock/Robert Kneschke

Still, this research supports the importance of omega-3 fatty acids in your system. They’ve been linked to a variety of positive health effects: reducing inflammation, boosting your immune system, reducing the risk of certain types of cancer, and even helping your skin, in addition to their various cognitive benefits.

“It’s important to make sure you’re getting the antioxidant vitamins and omega-3 fats the brain needs for its protection and peak function,” says Ngaire Hobbins, APD, chair of the Tasmanian branch of the Australian Association of Gerontology and author of Brain Body Food – The Ultimate Guide to Living Successfully Later in Life and Reducing the Risk of Dementia.

“These forms of vitamins A and E are found in brightly colored fruits, vegetables and whole grains, while nuts, seeds and oily fish also provide important omega-3 fats,” adds Hobbins. While it’s best to get nutrients from the foods you eat, supplementation can help make up the difference when you can’t.

If you’re looking for more foods to help you get your omega-3s the old-fashioned way, consider adding these 26 Best Omega-3 Foods to Your Diet to Fight Inflammation and Support Heart Health.

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Should You Work Out Everyday or Is There Such a Thing As Too Much Exercise?

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Especially in old age, exercise is indispensable to stay in shape, to increase well-being and to minimize the risk of illness.

Because of these benefits, some people might find that the more exercise incorporated into your daily routine, the better.

However, there is real concern that excessive exercise and overtraining can be a problem.

Newsweek spoke to the experts about whether you really should exercise every day.

Is there such a thing as too much exercise?

There’s real concern that excessive exercise and overtraining can be a problem
Photodjo/Getty Images

Professor Philip Chilibeck of the University of Saskatchewan College of Kinesiology believes that while there is too much exercise, the exact amount depends on “a number of factors”.

He told Newsweek that the minimum amount of exercise recommended for overall health is about 150 minutes of moderate/vigorous-intensity physical activity per week, including activities like brisk walking, jogging or biking.

He said: “This equates to just over 20 minutes a day. Most people will get additional benefits by expanding this to 100 minutes a day.

“If you’ve been exercising more intensely (e.g., high-intensity cycling like going up and down a hilly route), you can maximize your benefit at around 50 to 60 minutes a day.”

According to the expert, everything that goes beyond that should not only have no additional benefit, but even lead to “impairment of performance or health”.

However, he warned that this also depends on “a number of factors”, including genetics – with some people being able to handle greater levels of exercise – as well as diet and sleep.

Chilibeck said: “Someone who exercises extensively and intensely would need to ensure their diet contains sufficient calories to replace the calories expended during exercise.

“If they are trying to lose weight for their sport, they would need to make sure the weight loss is very gradual (i.e. a small calorie deficit per day).

“The composition of the food should also be good (ie sufficient protein, high quality [complex] carbohydrates [i.e. whole-grains or legumes], and essential fats [mainly from plant sources, for example, olive oil, or fatty fish, such as salmon, tuna, mackerel, or trout]).”

Sleep is also described as “an important factor”. with extra rest hours recommended for those who spend extra hours in the gym.

Chilibeck said: “We typically need about seven to nine hours of sleep a night for good health. Someone involved in intense exercise training would need a lot of sleep on the high end (i.e. nine hours a night). This allows for adequate rest. “

The effects of overtraining

You should exercise every day
Whether there is too much movement depends on various factors
Yacobchuk/Getty Images

Chilibeck added that while there is a lack of adequate research on the effects of excessive exercise on both sexes, there can be very real risks associated with it.

He said: “One of the dangers of overtraining or training with insufficient calories is a decreased release of some of the hormones important to our health.

“This has mainly been studied in female athletes because their estrogen production decreases and this is reflected in irregular or no menstrual periods.

“This low estrogen production can eventually lead to reduced bone mineral density and possibly an earlier onset of osteoporosis later in life.

“In men, overtraining can lead to decreased testosterone production, but this is less studied.”

Jinger Gottschall, exercise psychologist for the Wahoo SYSTM software platform, adds that overindulging in the gym can affect other hormones.

She said: “One of the most important stress hormones involved in exercise is cortisol. In terms of function, cortisol can help control blood sugar, regulate metabolism, and reduce inflammation.

“Short-term increases in cortisol levels have beneficial effects such as building, adapting, and repairing muscle.

“Long-term elevation has negative effects such as severe fatigue, joint pain, and mood disorders, which may develop into a condition known as overexertion.”

Hussain Abdeh, clinical director and chief pharmacist at Medicine Direct, adds that another risk of overexercising is the increased likelihood of injury.

He said: “The phrase ‘Feel the burn’ is definitely true and pushing yourself a little when you train can improve endurance and performance. However, neglecting recovery time can lead to injuries such as strains.

“The older you get, the more likely this is to happen. That’s because as we age our bodies require longer recovery times, so not giving our bodies rest could do a lot more harm than good.

“Excessive exercise after the age of 50 can lead to injuries that are difficult to recover from, making it difficult to play sports overall.”

And Lucy Arnold, former personal trainer and founder of activewear brand Lucy Locket Love, points out that daily exercise can impact mental health.

She said: “You can become obsessed with it and instead of enjoying the exercise and how it makes you feel, it can become a negative thing and create feelings of anxiety and excitement.

“You should make time to take care of your body, especially when you’re sick or injured, and enjoy exercise to get fit and healthy, and not get upset about it.”

You should exercise every day
One of the dangers of overtraining or training with insufficient calories is a decreased release of some of the hormones important to our health
Kazuma Seki/Getty Images

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