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In Weight Loss

Do Vegetarians Weigh Less?

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There are many reasons people choose to go on a vegetarian diet. For most, it’s all about saving the animals. There are also those who do it for environmental and health reasons.

But now there’s one more reason to go vegetarian. It may be key to weight loss. Read on to find out the answer to the question, do vegetarians weigh less?

Do Vegetarians Weigh Less?

There is evidence that shows that vegetarians usually weigh less then non-vegetarians. While obesity in the U.S. is on the rise, one study shows that it only effects 0% to 6% of vegetarians. Another study shows that vegetarian children tend to have a lower BMI than those who eat animal-based foods.

Vegetarian’s lower body weight may be linked to the high fiber content in plant-based foods. Fiber fills you up, so you snack less throughout the day. This makes plants and other fiber rich foods conducive to weight loss.

What You Eat Still Matters

Of course, people can’t automatically expect to lose weight by eliminating meat from their diets. There are still plenty of fattening vegetarian foods. For example, you can’t fill up on endless cheese and pasta dishes and count on seeing the pounds fall off.

Furthermore, there are several types of vegetarian diets you can follow each with varying results as far as weight loss goals. These include:

  • Quasi-vegetarian which includes fish and poultry but not red meat.
  • Pescatarian which includes plant and fish.
  • Semi-vegetarian which includes occasional meat eating, usually fish or chicken.
  • Lacto-ovo-vegetarian which includes eggs, milk, and milk products but no meat or fish.
  • Lactovegetarian which includes milk and milk products but no eggs, meat, or fish.
  • Vegan which eliminates all meat and animal products including fish, eggs, milk, and milk products.

Obviously, diets that include the lowest calorie foods, such as the vegan diet, will get you the highest rate of weight loss. You will also lose more weight if you exercise and count calories regardless of which diet you are on.

Staying Healthy on a Vegetarian Diet

A vegetarian diet comes with its share of benefits, but nutrition is a concern.

Plant foods have phytochemicals that protect against disease. As a result, vegetarians tend to have a lower rate of heart related disease, diabetes, and other conditions related to obesity.

However, if you don’t eat the right foods, you could be experiencing deficiencies. That’s why it’s important that your vegan diet offers the right balance of:

  • Protein
  • Vitamin B12
  • Vitamin D
  • Iron
  • Calcium
  • Zinc

There are many benefits associated with a vegetarian diet. As a bonus, it may help you lose weight. But that doesn’t mean you don’t have to be careful about the foods you eat. Will you be going vegetarian to reach your fitness goals?

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In Weight Loss

Can You Lose Weight on a Keto Diet?

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Today it seems there are new diets popping up every day. The nice thing about a lot of modern diets is, they are not specifically aimed at weight loss. A lot of them boost health in general with weight loss as a bonus.

So what about the keto diet? Will it help you lose weight? This article will explain what the keto diet is so you can determine if it will be assist in bringing you closer to your weight loss goals.

What is the Keto Diet?

The keto diet is high in fat, moderate in protein and low in carbs. It is believed to aid the body in reaching ketosis, a metabolic state where fats are transformed into ketones which provide energy to the brain. After a few days on the diet, the body becomes more efficient at burning fat and ketones for energy instead of carbs.

The diet also lowers insulin levels to improve insulin sensitivity and aid with blood sugar management.

Can a Keto Diet Aid with Weight Loss?

There is evidence that keto diets can aid with weight loss. They help you lose fat while preserving muscle mass and lowering the risk of various diseases. Some studies have shown that they can be more effective than low-fat diets for weight loss when matched calorie for calorie.

Several studies reveal a keto diet’s effectiveness in promoting weight loss. One study showed that people on a ketogenic diet lost 2.3 times more weight than those on a low-fat, low-calorie diet. They also showed improved triglyceride and HDL levels.

Another study compared a low carb diet to the Diabetes UK’s dietary guidelines. Those on the low carb diet lost 15.2 lbs. while participants on the low-fat diet lost only 4.6 lbs. in a three-month period. Results showed that a low carb diet can cause 3 times more weight loss.

How Does a Ketogenic Diet Promote Weight Loss?

A keto diet promotes weight loss in the following ways:

  • High in Protein: Keto diets are high protein. Protein helps you feel fuller longer, so you snack less. It also gives you the energy you need to reach your fitness goals.
  • Gluconeogenesis: This is the process of your body converting fat and protein into carbs for fuel. It may help you burn additional calories.
  • Appetite Suppressant: The protein and fats in a keto diet work as an appetite suppressant so you snack less.
  • Decreased Fat Storage: Keto diets may reduce lipogenesis, the process of converting sugar into fat. It causes excess carbs to be stored as fat which are then used for energy.
  • Increases Fat Burning: Keto diets may slightly increase the amount of fat you burn each day. However, more research is needed to establish whether this is the case.

If you are trying to lose weight, a keto diet may be your best solution. It speeds up the metabolism, reduces appetite and lowers the risk of various diseases. Will you be trying it out when you are looking to reach your weight loss goals?

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In Health & Fitness

Wine: Good or Bad for Health?

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For years we have been taught to think of all types of drinking to be generally bad for health. But more recent studies show wine may produce certain health benefits when consumed in moderation.

So should we be drinking wine for the health benefits it provides? And if so, how much should we be drinking? This article will tell you what you need to know.

What are the Benefits of Drinking Wine?

Drinking wine may produce the following benefits:

  • May Reduce Cell Damage: Wine is rich in antioxidants. This means it offers protection from oxidative stress that breaks down cells and causes disease. Drinking wine has been associated with a reduced risk of Alzheimer’s and Parkinson’s disease.
  • May Reduce Inflammation: Chronic inflammation has been linked with conditions such as heart disease, autoimmune disorders, and cancers. Wine contains a compound called resveratrol which has anti-inflammatory properties. Therefore, it lowers the risk of certain diseases.
  • May Benefit Heart Health: Studies have shown wine to be effective in reducing the rate of heart disease. This may be due to its high concentration of polyphenol antioxidants. These have proven to be helpful in keeping blood pressure and cholesterol levels under control.
  • May be Good for Mental Health: Wine can relieve anxiety and depression. However, drinking excessively can negatively impact mental health.
  • May Benefit Digestion: Studies have shown that wine may promote the growth of beneficial gut bacteria which may benefit digestive health. It may also improve metabolic syndrome markers in people with obesity.

Potential Downsides of Drinking Wine

While wine produces several benefits, it also comes with its share of downsides, especially when consumed in excessive quantities. Heavy alcohol consumption has been shown to increase the risk of certain cancers, diabetes, liver disease, heart disease, pancreatic disease, and unintentional injury. An average of 87,798 Americans die every year of an alcohol-related death.

How Much Wine Should I Be Drinking?

So how much wine should you be drinking to enjoy its benefits without overdoing it? A recent study showed that women should be drinking 1 glass (150 ml) per day, and men should be drinking 2 glasses (300 ml) per day to optimize health.

What Type of Wine Should I Be Drinking?

There are both red and white wines on the market. So which should you be drinking to enjoy optimal benefits?

More research is needed to determine how beneficial white wine can be. But so far, red wine is in the lead due to its high concentration of resveratrol. Red wine has up to 10 times more resveratrol than white wine making it a favorite among those who wish to stay healthy.

So go ahead and indulge with a glass of wine in the evening. As long as you don’t overdo it, it should do more good than harm. Will you be adding wine to your daily routine?

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In Nutrition

What is Personalized Nutrition and Why is it Important?

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When it comes to nutrition, there are certain guidelines everyone should abide by. For example, a diet that’s high in vitamins and nutrients is always recommended. But recent research shows that our individual genetics influence how food is metabolized. That’s why personalized nutrition is important.

Personalized nutrition involves finding a nutrition plan that is best suited to your genetic makeup. It ensures you get the foods that are best tailored to your individual needs. It is an effective way to optimize health considering your medical past, present and future.

Read on to find out more about personalized nutrition and why it is so important.

The Basis for Personalized Nutrition

A recent study showed why personalized nutrition is so important. It involved a set of twins, each of which was measured for sugar and insulin levels and fat markers before and after food consumption. Even though the twins shared the same DNA food profile, they showed different responses to the food.

This shows that DNA on its own does not give us complete insight to our nutritional needs. It is necessary to consider environmental factors and the gut microbiome as well.

Why is Personalized Nutrition Important?

Personalized nutrition may not mean much to otherwise healthy individuals. However, it can be important to those dealing with immunological disorders and allergies. In these cases, doctors may work out a nutrition plan that eliminates triggers that can bring on symptoms.

However, there is evidence that personalized nutrition may be valuable in other applications. For example, a systematic review of 11 studies showed that people who received personalized nutrition advice were more likely to improve their diets than those that received general advice.

Another study of over 1200 participants showed that those who received a 6-month personal nutrition intervention were less likely to eat read meat, salt, and saturated fats and saw a greater improvement in their diet as compared to those who received general nutrition guidance.

Challenges to Personalized Nutrition

Personalized nutrition should be widely adopted. However, there are factors that are preventing this from happening.

For example, doctors need to have access to a vast amount of bio-informational data to come up with an effective plan for patients. And with such a huge amount of data, the conclusions drawn may be controversial.

Personalized nutrition also requires that health teams be apprised of the latest developments in the field of personalized nutrition. This requires the assistance of many specialists which can get quite expensive and time consuming.

There’s also a question of ethical and legal aspects. For example, consumer privacy may become a concern as health information is shared across providers.

Personalized nutrition may be the way to go when it comes to reducing disease-related symptoms and improving health overall. But more steps need to be taken to integrate it throughout the medical community. It is hopeful that it does its part in improving quality of life for those that need it most.

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In Weight Loss

Can My Diet Give Me Bad Breath?

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Do you have bad breath? Have you done everything you can to try and remedy it to no avail? It could be your diet that’s producing the foul odor.

What Foods are Bad for Your Breath?

There are several foods that can contribute to bad breath. They include:

Garlic and Onions: Garlic and onions are major bad breath culprits as they contain odorous sulfur compounds that linger in your mouth and are absorbed by the bloodstream. However, they should not be a source of ongoing bad breath unless you eat them on a regular basis.

Coffee and Alcohol: Coffee and alcohol are more likely to contribute to bad breath because people drink them habitually. They create an environment that is conducive to bacterial growth. They also reduce saliva drying out the mouth and inviting bacteria to linger.

Other Foods: Other foods such as dairy, orange juice and soda, and heavy meat diets can also contribute to bad breath. Basically, any food and drink allowed to linger in your mouth can get your breath smelling foul. Good oral hygiene that includes flossing, rinsing and tongue brushing should reduce halitosis.

How to Adjust Your Diet to Promote Better Breath

Good oral hygiene will keep your breath smelling it’s best. You can further promote good breath by consuming the following items.

Water: Drinking water helps flush bits of food from your mouth that bacteria thrive on. It promotes saliva production which dissolves food and drink remnants that contribute to bad breath.

Sugarless Gum: Chewing gum promotes the production of saliva and loosens food and dead cells in the mouth. Sugar free gum sweetened with xylitol is particularly effective because xylitol inhibits bacterial growth.

Fruits and Vegetables: Fruits, vegetables, and other food that’s rich in vitamin C produce an environment in the mouth that discourages bacterial growth. Crunchy produce is recommended as its abrasive properties loosen trapped food particles.

Yogurt: Yogurt is a recommended bad breath fighter as its probiotic properties make it effective in reducing the presence of sulfide compounds that cause bad breath. Yogurt with probiotic strains such as streptococci and lactobacilli will work best. For an added punch, eat yogurt fortified with vitamin D which helps reduce mouth bacteria.

Herbs and Spices: Herbs and spices have long been used to fight bad breath. Parsley contains chlorophyll which is known to have a deodorizing effect that could carry over to the mouth. Other herbs used to reduce bad breath include cloves, anise, and fennel seeds. There is little scientific proof that herbs treat bad breath, but there is no harm in trying.

Note: If you have bad breath and changes in your diet and upping your oral hygiene game isn’t working, you may want to talk to your doctor about other possible causes.

Bad breath is not pleasant for you or those around you. The right oral hygiene and diet combination should eliminate bad breath, so you feel more confident in social situations. What steps do you take to keep your breath smelling it best?  

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In Nutrition

Is the Food Pyramid Wrong?

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Schools and doctors’ offices have long been suggesting the food pyramid as a guideline for healthy eating. However, those that look at this model for inspiration may be getting it totally wrong. In fact, you may not even realize that the classic food pyramid is no longer the set standard.

So what are health specialists currently recommending? Read on to find out.

The History of the Food Pyramid

The food pyramid was first invented by Dr. Luise Light in the early 80’s. But her model was later updated, and not necessarily in the healthiest way possible. Some key changes included:

  • Fruits and Veggies: Fruits and veggies went from a recommended 5-9 servings a day to a mere 2-3 servings a day. However, this was later updated to 5-7 servings a day based on a recommendation from the National Cancer institute.
  • Whole Grain and Cereals: Whole grain and cereals went from a recommended 3-4 servings per day to a whopping 6-11 servings per day.  
  • Low Nutrient Foods: Low nutrient foods including those high in sugar and fat and those made with flour were put at the top of our pyramid indicating these should be consumed in moderation.

The updated version also changed the wording of the dietary guidelines from ‘eat less’ to ‘avoid too much’ junk food which would make people less likely to limit the consumption of these unhealthy items.

Why Was the New Food Pyramid So Unhealthy?

The new food pyramid was unhealthy in that it suggested excessive servings of carbohydrates which break down as sugar that the body stores as fat. While some carbohydrates are necessary in the diet, 6-11 servings are excessive.

It also put fatty foods at the top of the pyramid indicating that they should be the least consumed food group in the diet. This made Americans fear fat, including healthy fats which are a significant source of energy. This fear was largely behind the wave of low-fat and nonfat products that came out in the 90’s.

The Food Pyramid Rebrands Again

The food pyramid went under another change In 2010, under the Obama administration.  More accurately, it was entirely replaced with the MyPlate model which shows a plate half filled with fruits and vegetables (with vegetables representing a slightly larger portion) and half filled with grains and protein (with grains representing a slightly larger portion). There’s also a small cup representing dairy.

Although experts agree that the MyPlate model is a good representation of healthy eating, it lacks categorization. For example, it does not distinguish between refined grains and whole grains, nor does it hold guidelines for eating saturated or unsaturated fats. That being stated, it’s still a step in the right direction.

The food pyramid has gone through many changes over the years. Though it’s still not perfect, it is bringing us closer to reaching our nutritional goals. What would be your ideal food pyramid if you had your say?

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In Nutrition

Herbal Supplements: Good or Bad?

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St. John Wort to improve memory. Chamomile to improve sleep. We’ve all heard of the benefits herbal remedies can provide. But do they really work? And more importantly, are they safe?

This article will explore the good and bad of herbal supplements so you can determine if you should be adding them to your medicine cabinet.

Are Herbal Supplements Safe?

Herbal supplements are categorized as dietary supplements. Therefore, they are not as strictly regulated by the FDA as OTC and prescription drugs are. They don’t require FDA approval. However, they must meet with certain requirements as follows:

  • They must be accurately labeled  
  • They must be free of contaminants
  • They cannot make claims that are not research-backed. If claims are not research-backed, the product label must include a disclaimer stating that the FDA has not evaluated the claim.
  • They cannot make any specific medical claims

If products are found to be dangerous, the FDA may remove them from the market.

Who Shouldn’t Take Herbal Supplements?

Certain herbal supplements can be harmful to health due to an individual’s pre-existing conditions. You should talk to a medical professional before taking an herbal supplement if you:

  • Are on prescription or OTC medications
  • Are pregnant or breastfeeding
  • Are about to have surgery or are recovering from surgery
  • Are under 18 or over 65 (few herbal supplements have been tested on these age groups)

Do Herbal Supplements Really Work?

Herbal supplements may or may not produce the results they claim to produce. They may work on different people in different capacities. However, you can feel more confident that the supplement you are taking can be trusted by taking the following steps:

  • Look at Research: if you find reliable research and studies published by reputable organizations such as the National Center for Complementary and Integrative Health and the Office of Dietary Supplements backing an herbal product, that’s a good sign.
  • Ask Your Doctor: It’s best to talk to a doctor before taking herbal supplements. They will be able to tell you if it’s safe and/or advisable to proceed.
  • Contact the Manufacturer: The manufacturer or distributors will provide you with information that will help you determine if you should be taking the product.

How to Take Herbal Supplements Safely

Here are some tips that will ensure you are staying safe while taking your supplements:

  • Follow dosage instructions
  • Keep track of how the supplement is affecting you. Stop taking it if it isn’t working or if it’s not producing the results you are looking for.
  • Buy from reputable brands
  • Check alerts and advisories on the FDA website to ensure the product isn’t going under a regulatory review and has not been reported to cause adverse effects.

Herbal supplements may be beneficial to your wellbeing. But it’s important to take them safely. Make sure you are buying a reputable product from a reputable brand and talk to your doctor before adding them to your routine. We wish you luck finding the remedies that are suited to your health.

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In Nutrition

GMOs: Are They Really That Bad?

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Nowadays, it seems like everywhere you go, you see foods advertised as non-GMO. Non-GMO is supposed to be a good thing, meaning GMOs are supposed to be a bad thing. But are they as bad as they are made out to be?

This article will explore the pros and cons of GMOs so you can determine how they will play out in your diet.

What are GMO’s?

GMO stands for Genetically Modified Organism. It refers to the process of altering the genetics of plants. It has been done for years through the crossbreeding of crops, but today, it is more commonly done by editing plant DNA in a lab.

The GMO process is a complex one, but here’s a simplified version of what’s involved:

  1. Researchers identify the genes in a plant that cause specific traits.
  2. Researchers make copies of these genes in a lab.
  3. Researchers insert the gene copies into the DNA of another plant’s cells.
  4. The modified cells are used to grow new plants. The plants will be tested and reviewed before being sold to farmers.  

Pros of GMOs

GMOs have gotten a bad rap, but they were designed to be extra healthy, fast growing, and extremely resistant to weather and pests. Here are some benefits they provide.

Fewer Pesticides: Many GMO crops have been modified to be less vulnerable to insects and other pests. These means farmers don’t have to use as many pesticides on these crops. Fewer pesticides mean fewer health risks and less damage to the environment.

Cheaper to Produce: GMO crops are bred for efficient growth. This means farmers can produce them using less land, less water and fewer pesticides as compared to conventional crops. They save on resources so they spend less and can charge less for the foods they sell.

More Nutrients: Certain GMO crops are designed to provide more nutrients than conventional crops. This can be especially useful in areas where people tend to suffer from nutritional deficiencies.

Cons of GMOs

Although GMOs have their share of benefits, they can also carry health risks as follows.

May Cause Allergic Reactions: GMO foods contain DNA from other organisms. It’s possible that the new DNA can trigger allergies in people who wouldn’t typically be allergic to the food. GMO foods go through extensive allergen testing so allergic reactions should not occur very often, but it is a possibility.

May Increase Antibiotic Resistance: When new DNA is inserted into plant cells, an additional gene is often added that makes the modified cells resistant to antibiotics. Scientists use an antibiotic to kill off plant cells that didn’t successfully take the DNA. However, studies have shown that these antibiotic genes don’t always go away once you digest GMO foods but can be passed through feces into sewage systems.

Some experts worry that that the genes can then be absorbed into harmful bacteria in the sewers or in your gut where they can cause serious antibiotic-resistant illnesses. Other scientists argue that this scenario is highly unlikely.

GMOs have their share of pros and cons. Although there are risks, the FDA and EPA tightly regulate measures to ensure they are safe for consumption. Do you include GMO foods in your diet?

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In Nutrition

What are the Different Types of Sugars?

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Lately, we’ve been hearing a lot about sugar being a bad thing. But then we hear about natural sugars which are not necessarily so bad. So which sugars should we be eating, and which should we be staying away from? This article will break it all down for you.

What are the Different Types of Sugar?

There are four different types of sugar as follows:

  • Glucose: A component of many carbohydrates
  • Fructose: The sugar found in fruit
  • Sucrose: Table sugar
  • Lactose: The sugar found in dairy

The Difference Between Natural and Added Sugar

The sugars listed above can further be broken down into categories of natural and added sugar. As you may guess, added sugar is the sugar added to food. It gives food a sweet taste and adds calories. It does not provide any nutritional benefits so the calories from sugar are often referred to as empty calories.

Added sugar will not do much harm when consumed in moderation. But if it’s consumed excessively, it can contribute to various health conditions including diabetes, heart disease and more.

Natural sugar is the sugar naturally found in fruits and milk. The sugar itself does not provide any health benefits. But the food it’s found in is often highly nutritious and an important part of many diets.

Be aware that foods with natural sugar may also have added sugars.

What are the Different Names of Added Sugars?

Sugar can go by a variety of names making it difficult to determine if the foods you are eating contain added sugar or not. These include the following:

  • Agave nectar
  • Barley malt syrup
  • Brown sugar
  • Brown rice syrup
  • Coconut syrup
  • High fructose corn syrup
  • Maple syrup
  • Raw sugar

…and the list goes on.

Note that products like coconut sugar and honey are healthier sources of added sugar than table sugar as they contain trace amounts of vitamins and minerals. While they should not be consumed excessively, foods with these natural sweeteners are preferred to those that contain artificial sweeteners.

How to Calculate Sugar on Food Labels

The FDA is stepping in to make it easier for people to determine whether the sugars they are eating are harmful or not. They are requiring food manufacturers to list both total sugars and added sugars on their product labels. The total sugars signify how much sugar is in the product including natural and added sugar combined. The added sugar signifies the added sugar only.

You should also be aware that food manufacturers will list ingredients according to the ingredient most present in the product. So if sugar is one of the first ingredients listed on the label, the food is likely to be unhealthy and highly caloric.

Now that you know the different types of sugar, you can determine which you should be limiting, and which are okay to consume. But it’s always best to limit sugar consumption to stay healthy. What do you do to keep the sugar in your diet under control?

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In Health & Fitness

Do Detoxes and Cleanses Really Work?

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Unhealthy foods, environmental toxins, and chemicals in the products we use can negatively affect the way we feel and the way we look. Many people choose to detoxify to eliminate toxins.

This typically involves a period of fasting followed by a strict diet of fruits, veggies, juices, and water. Some detox diets may also include herbs, teas, and supplements and require colon cleanses and enemas.

But do these detox diets really work? This article will review what’s involved so you can find out if you can benefit from a cleanse.

What are the Supposed Benefits of a Detox Diet?

A detox diet is said to provide the following benefits:

  • Fasting gives your organs a rest
  • Stimulates the liver to get rid of toxins
  • Promotes toxin elimination through urine, feces, and sweat
  • Improves circulation
  • Provides the body with nutrients
  • Minimizes health problems such as allergies, digestive issues, inflammation, fatigue, obesity, and autoimmune diseases

However, there is not much research that backs up these claims.

How Effective are Detox Diets?

While detox diets sound good on paper, there is little evidence that backs claims that they remove toxins from the body. Your body flushes most toxins on its own without the aid of detox. While there are a few chemicals that may persist in your system, they are eliminated from most products today minimizing the chance that you will come into contact with them.

Studies have been conducted to determine the various ways a detox diet may benefit health with the following results:

Weight Loss: Some people may lose weight on a detox diet. However, this is typically due to a loss of fluids and carb stores rather than a loss of fat. Some diets may also call for extreme calorie restriction which leads to weight loss. But this is not a sustainable strategy and the weight will typically come back when calorie intake is increased.

Reduces Disease Risk: Short term fasting has been shown to improve disease markers in some people including boosted leptin and insulin sensitivity. However, these effects do not apply to everyone. Furthermore, the reduced calories associated with a detox diet can cause stress which increases the risk of disease.

It should be noted that detox diets are not all bad. People that follow them will be focusing on eating nutritious foods that can cause a boost in energy and wellness. However, if the diet, or aspects of the diet, are not followed long term, these effects will only be temporary.

Detox Diet Side Effects

Detox diets have been known to produce negative side effects including the following:

  • Fatigue
  • Irritability
  • Bad breath
  • Vitamin and mineral deficiencies
  • Digestive issues due to colon cleaning and enemas
  • An overdose on supplements, laxatives, and diuretics
  • Side effects from unsafe detox products

Getting rid of toxins seems like a reasonable part of every nutrition plan. But detox diets will produce minimal, temporary results that are not sustainable long-term. It’s best to stick to a healthy diet so you can enjoy optimal wellness without the need to cleanse.

What’s your game plan for keeping your system clean?

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