Tag Archives: nutrition

Plant-based diets take root in U.S. among athletes, exercisers

For Brendan Brazier it all started with a smoothie. The former Ironman triathlete and ultra-marathon champion said he decided to change to a vegan diet as a high school athlete hoping to turn professional. “I knew I had to improve,” Brazier explained in an interview. “I tried high carb, low carb, high protein, low protein, all sorts of different diets. Then I tried plant-based. It started with me just taking a daily blender drink of fats, plants, proteins.” The 38-year-old Canadian, who has written three books on veganism, including “Thrive Fitness: The Vegan-Based Training Program for Maximum Strength, Health, and Fitness,” is not alone. From tennis players to bodybuilders, athletes trying to improve their performance have switched to veganism, which excludes meat, eggs, dairy products and all other animal-derived ingredients. Baseball's Prince Fielder, ultra-marathoner Scott Jurek and ice hockey player Mike Zigomanis have declared themselves vegans. Olympic skier Seba Johnson has been vegan from birth and tennis star Venus Williams became a vegan after being told she had Sjogren's syndrome, an autoimmune disease. Fitness experts say the rewards of a plant-based diet can include more energy, deeper sleep and better performance. “We see athletes recovering faster, maximizing training, and thereby improving performance,” said Julieanna Hever, a personal trainer, registered dietitian and author of “The Complete Idiot's Guide to Plant-Based Nutrition.” “Unfortunately, there are not yet any clinical trials on vegan athletes,” she added. Sharon Palmer, author of “The Plant-Powered Diet” said some studies show that a diet high in antioxidants and anti-inflammatory compounds can help prevent and treat issues related to recovery. “It makes sense that anti-inflammatory compounds would help athletes avoid inflammation related to training,” said Palmer, a registered dietitian. “And the majority of anti-inflammatory compounds are found in plant foods.” Only 2 percent of 1,014 American adults questioned in a 2012 Gallup poll identified themselves as vegans. Five percent called themselves vegetarians, usually defined as those who do not eat meat, fish or poultry but consume dairy products and eggs. Brazier said with a plant-based diet the stress hormone cortisol decreases, so people need less sleep, and less sugar and coffee for stimulation. But Palmer cautioned that vegans are at risk for deficiency in vitamins B12, D, and calcium, which are found in meat, dairy products and eggs. “I see that people just wing it. They decide that their bodies will just fill in for their gaps in their diets, which is not true,” she said, adding vitamin supplements may be needed. “Another thing I see is that people don't always get adequate sources of protein.” She said athletes and very active people might need to add protein from nuts, seeds, beans, lentils and soy to their meals and snack. Brazier said a good way to transition to a vegan diet is with a daily smoothie of plant proteins, essential fats, and fiber greens. “And add fruit. Make it taste good.”source : http://www.foxnews.com/health/2013/06/10/plant-based-diets-take-root-in-us-among-athletes-exercisers/

Malnutrition condemns millions to stunted lives, UNICEF claims

Some 165 million children worldwide are stunted by malnutrition as babies and face a future of ill health, poor education, low earnings and poverty, the head of the United Nations children's fund said on Friday. Anthony Lake, executive director of UNICEF, told Reuters the problem of malnutrition is vastly under-appreciated, largely because poor nutrition is often mistaken for a lack of food. In reality, he said, malnutrition and its irreversible health consequences also affect relatively well-off countries, such as India where there is plenty of food, but access to it is unequal and nutritional content can be low. “Undernutrition, and especially stunting, is one of the least recognized crises for children in the world,” Lake said. “It's a horrible thing. These children are condemned.” Stunting is the consequence of undernutrition in the first 1,000 or so days of a baby's life, including during gestation. Stunted children learn less in school and are more likely themselves to live in poverty and go on to have children also stunted by poor nutrition. These in turn increase poverty in affected countries and regions, and drive greater gaps between the rich and the poor, Lake said. “The numbers are phenomenal. In India, for example, about 48 percent of children are stunted, and in Yemen it's almost 60 percent. Just think of the drag on development,” Lake said. “And the key point is that it is absolutely irreversible. You can feed up an underweight child, but with a stunted child, because of the effects on the brain, it has a permanently reduced cognitive capacity by the age of around two years old.” “Nutrition for growth” Lake spoke to Reuters in London ahead of a “Nutrition for Growth” summit on Saturday co-hosted by the British and Brazilian governments and the Children's Investment Fund Foundation (CIFF), at which donor countries are expected to pledge more funding to tackle the problem. The summit coincides with the publication in The Lancet medical journal of a series of studies on the issue, which found that as well as the 165 million children stunted by poor nutrition, nearly half of all deaths among under fives - 3.1 million deaths a year - are caused by malnutrition. UNICEF says it wants to focus global efforts for now on 20 countries - mostly in Africa and Asia - which are home to 70 percent of the world's stunted children. The cost of tackling poor nutrition in these countries is estimated to be about $7 billion a year, Lake said. Saturday's summit aims to secure pledges for about half that amount. Securing those funds and using them effectively to improve nutrition would be “extraordinarily cost-effective”, Lake said, since the negative effects of malnutrition and stunting currently cost an estimated 11 percent of gross domestic product (GDP) economic output in Africa and Asia. Achieving food security - ensuring countries have enough food to go around - however, should not be mistaken for addressing the problem of poor nutrition, he said. “The fact is that India, with 48 percent (childhood) stunting, is considered food secure - but that doesn't mean food is distributed equitably within India. “And in Africa, for instance, if you only eat cassava, then your belly may be full and you may technically have food security, but that doesn't mean you're getting the nutrition needed to prevent stunting.” Lake also stressed that increased funding was only part of the solution and that spending donor funds wisely in trusted community-based programs is essential. Such programs need to cover a range of measures, including promoting more nutritious foods, recommending exclusive breastfeeding for the first six months of a baby's life and using micronutrient supplements to boost vitamin A, folic acid, zinc and iron.source : http://www.foxnews.com/health/2013/06/07/malnutrition-condemns-millions-to-stunted-lives-unicef-claims/

Vegetarian diet tied to fewer deaths over time

People who limit how much meat they eat and stick to mostly fruits and vegetables are less likely to die over any particular period of time, according to a new study. “I think this adds to the evidence showing the possible beneficial effect of vegetarian diets in the prevention of chronic diseases and the improvement of longevity,” said Dr. Michael Orlich, the study's lead author from Loma Linda University in California. In 2012, a Gallup poll found about 5 percent of Americans reported to be vegetarians. Previous research has found that people who eat mostly fruits and vegetables are less likely to die of heart disease or any other cause over certain periods of time. Another study from Europe, however, found British vegetarians were just as likely to die at any point as meat eaters, so it's still an “open question,” Orlich said. For the new study, he and his colleagues used data from 73,308 people recruited at U.S. and Canadian Seventh-day Adventist churches between 2002 and 2007. At the start of the study, the participants were asked about their eating habits and were separated into categories based on how often they ate dairy, eggs, fish and meat. Overall, 8 percent were vegans who didn't eat any animal products while 29 percent were lacto-ovo-vegetarians who didn't eat fish or meat but did eat dairy and egg products. Another 15 percent occasionally ate meat, including fish. The researchers then used a national database to see how many of the participants died by December 31, 2009. Overall, they found about seven people died of any cause per 1,000 meat eaters over a year. That compared to about five or six deaths per 1,000 vegetarians every year. Men seemed to benefit the most from a plant-based diet. Orlich cautioned, however, that they can't say the participants' plant-based diets prevented their deaths, because there may be other unmeasured differences between the groups. For example, Alice Lichtenstein, director of the Cardiovascular Nutrition Laboratory at Tufts University in Boston, said the participants who were vegetarians were healthier overall. “It's important to note that the vegetarians in this study were more highly educated, less likely to smoke, exercised more and were thinner,” Lichtenstein, who was not involved with the new study, told Reuters Health. Those traits have all been tied to better overall health in the past. Should you go veg? Dr. Robert Baron, who wrote an editorial accompanying the new study in JAMA Internal Medicine, said the new evidence doesn't mean everyone should switch to a plant-based diet. “I don't think everybody should be a vegetarian, but if they want to be, this article suggests it's associated with good health outcomes,” said Baron, professor of medicine at the University of California, San Francisco. Instead, he writes limiting added sugars, refined grains and saturated fats trumps whether or not to include a moderate amount of dairy, eggs, fish or meat. Previous research has found that people who were on a mostly plant-based diet still had lower cholesterol while eating a small amount of lean beef. “It's like everything else, you have to think about it in terms of the whole package,” Lichtenstein said.source : http://www.foxnews.com/health/2013/06/04/vegetarian-diet-tied-to-fewer-deaths-over-time/

How not to gain too much pregnancy weight

For many women, the extra calories that are vital for a healthy pregnancy often become a green light to indulge and give into cravings. In fact, more than 30 percent of women who have a normal weight before becoming pregnant gain more than the recommended amount during pregnancy, according to the Centers of Disease Control and Prevention’s Pregnancy Risk Assessment Monitoring System. If you’re overweight or obese before getting pregnant, or you gain too much weight during pregnancy, you and your baby’s health could be compromised. For starters, there’s an increased risk of high blood pressure, gestational diabetes and preeclampsia. There’s also a greater chance that you could have a miscarriage, a stillborn baby, deliver early or be required to have a cesarean section. Your baby could also develop birth defects and detecting them with an ultrasound can be tricky if you’re obese, according to Dr. Alyssa Dweck, a board-certified obstetrician and gynecologist and co-author of V is for Vagina. During labor and delivery, there’s also a higher chance for blood clots, C-section infection, and difficulty administering anesthesia. You might also have a larger baby, and studies show overweight women also have problems breastfeeding. Plus, losing weight after delivery could be tough too. Several rat studies also indicate that babies born to overweight moms might actually have permanent changes in their brain structures and genetic preferences that could put them at risk for cardiovascular disease, high blood pressure, and diabetes. “It is possible that we’re creating a generation of kids who are more likely to be obese, and as they grow up and have children, it creates more and more of a genetic problem,” said Melinda Johnson, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. Babies born to overweight mothers are also more likely to be overweight themselves, but it’s not clear if it’s because they have the same eating habits as their moms or if it’s just plain genetics, according to Johnson. Regardless, “pregnancy is a great time for future mothers to start learning better habits, because we definitely know those habits play a huge role in the health of their children,” she said. If you’re planning to get pregnant or you already are, find out what you can do to have a healthy weight.   Know the guidelines Even if you’re already overweight, weight loss should never be your goal during pregnancy, according to Dweck.  Instead, follow the Institute of Medicine’s guidelines for pregnancy weight gain, which are based on your body mass index (BMI). So if your BMI is normal, aim to gain 25 to 35 pounds; if you’re overweight stay within 15 to 25 pounds, and if you’re obese, 11 to 20 pounds. Take your vitamins To make sure you’re getting the right amount of nutrients, look for a prenatal vitamin with 1 milligram of folic acid, iron and docosahexaenoic acid (DHA). A good prenatal should also have 1200 milligrams of calcium and 600 to 1,000 milligrams of vitamin D. Eat a balanced diet It’s important to eat regular meals throughout the day to keep your blood sugar steady and your energy levels up. Johnson recommended eating every two to four hours depending on how hungry you are.  It’s OK to give into your cravings, but try to put the focus on eating lots of fruits and vegetables, whole grains, lean proteins, and low-fat dairy. Instead of eating foods loaded with saturated fats, opt for those with heart healthy fats like salmon, avocado, nuts and seeds. Drink plenty of water and nix soda, juice and sugary drinks. “Those are empty calories; they’re never going to make you feel full,” Dweck said. Talk to an expert If you’re worried about your weight or your diet, talk to your doctor or a registered dietitian about nutrition and exercise – ideally before you get pregnant.  Pregnancy is not the time to start an exercise program, Dweck said. Don’t look at the scale Is the number on the scale creeping higher every week despite your best efforts? Don’t fret, said Johnson, who noted that your weight doesn’t matter if you’re making healthy choices, paying attention to portion sizes and exercising. “If women follow that advice, they can save themselves a lot of stress,” she said.Julie Revelant is a freelance writer specializing in parenting, health, food and women's issues and a mom. Learn more about Julie at revelantwriting.com.source : http://www.foxnews.com/health/2013/05/19/how-not-to-gain-too-much-pregnancy-weight/

Could marijuana reduce diabetes risk?

There's an unexpected link between marijuana use and factors related to Type 2 diabetes that has medical researchers intrigued. Several studies have found that marijuana users take in more food calories than nonusers, but they still have lower rates of obesity and diabetes, and lower average body mass index (BMI) levels. In a new study, researchers investigated what effects marijuana and its active ingredient tetrahydrocannabinol (THC) might have on people's metabolism, especially insulin levels. [5 Diets That Fight Diseases] Insulin resistance an important risk factor for diabetes is a metabolic disorder that occurs when the body's cells cannot properly intake insulin. The American Heart Association estimates 35 percent of U.S. adults have metabolic disorders that include insulin resistance. To examine the link between THC and metabolism, researchers gathered the results of 4,657 adults from the National Health and Nutrition Examination Survey, a cross-sectional study administered annually by the Centers for Disease Control and Prevention. Of the study's participants, 579 were current marijuana users, 1,975 had used the drug in the past but not recently, and 2,103 had never tried marijuana. Researchers analyzed the participants' fasting insulin levels, cholesterol levels, insulin resistance and waist sizes. Multiple benefits seen The results showed that the current marijuana users had 16 percent lower fasting insulin levels than nonusers, and 17 percent lower insulin-resistance levels. Additionally, the regular users of marijuana had smaller average waist sizes, and higher levels of high-density lipoprotein (HDL) cholesterol, aka “good cholesterol.” “These are indeed remarkable observations that are supported by basic science experiments that came to similar conclusions,” Dr. Joseph Alpert, professor of medicine at the University of Arizona College of Medicine, Tucson, said in a statement. Interestingly, only the current users of marijuana (not the former users) experienced the positive results, suggesting that the effects of marijuana use on insulin and insulin resistance only occur after recent use. To test their results, which were published in the latest issue of The American Journal of Medicine, the researchers also adjusted for participants who had been diagnosed with Type 2 diabetes. Much more research needed “After we excluded those subjects with a diagnosis of diabetes the associations between marijuana use and insulin levels, [insulin resistance], waist circumference and HDL-C were similar and remained statistically significant,” Dr. Elizabeth Penner, a co-author of the study, said in a statement. “Is it possible that THC will be commonly prescribed in the future for patients with diabetes or metabolic syndrome alongside antidiabetic oral agents or insulin for improved management of this chronic illness? Only time will answer this question for us,” Alpert said in an editorial accompanying the article in the journal. “We desperately need a great deal more basic and clinical research into the short- and long-term effects of marijuana in a variety of clinical settings such as cancer, diabetes and frailty of the elderly,” Alpert wrote. Copyright 2013 LiveScience, a TechMediaNetwork company. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.source : http://www.foxnews.com/health/2013/05/16/could-marijuana-reduce-diabetes-risk/

Small amounts of formula may promote breastfeeding in some babies

Feeding newborn babies small amounts of carefully regulated formula before a mother’s milk comes in does not disrupt the child’s ability to breastfeed – and may ultimately improve breastfeeding success in the future, the New York Times reported. In a new study published in the journal Pediatrics, researchers examined 38 newborns who had lost 5 percent or more of their body weight in the first few days after birth.  Each infant was randomly assigned to either breastfeed alone or breastfeed along with a formula supplement – administered through a syringe to avoid so-called “nipple confusion” between the mother’s nipple and the bottle’s nipple. This concept is up for debate among mothers and pediatricians.  The supplement was given after a feeding, to boost the child’s hunger for the next breastfeeding. After the first week of observation, all of the babies were still breastfeeding, but nine of the 19 infants who began exclusively with breastfeeding were now using formula.  After three months, 79 percent of the babies who had been given an early formula supplement were breastfeeding exclusively, compared to 42 percent of those who had begun with just breastfeeding. Many mothers and doctors encourage women to exclusively breastfeed their children, but this new study suggests small amounts of formula may help struggling newborns get the nutrition they need in the early stages of life. “Most babies don’t need formula,” said the lead author, Dr. Valerie J. Flaherman, a pediatrician at the University of California, San Francisco, Benioff Children’s Hospital. “But some kids are at risk for weight loss, and this could be an option.” Click for more from the New York Times.source : http://www.foxnews.com/health/2013/05/13/small-amounts-formula-may-promote-breastfeeding-in-some-babies/