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Elle Macpherson reveals the one thing that “transformed” her life

Elle Macpherson, who is known for her record five cover appearances on Sports Illustrated, has shared her age-defying secrets to looking “flawless” in her 50s. The supermodel, who earned the nickname “The Body” in the 1980s, took to her Instagram stories to share the one practice that “transformed” her life. “When I turned 50, I just wasn’t feeling very well and I wasn’t looking very well. I noticed my skin, hair, and weight … I was just not feeling inspired, I had sugar cravings, and poor digestion,” she admitted in a snippet of a past interview with NBC’s Megyn Kelly. “So I went to my nutritionist and said, ‘Listen, something is wrong. I need to address my lifestyle.’ “She said I was taking a lot of synthetic vitamins so she put me on a powerful multivitamin, prebiotic, and probiotic powder. “So I started taking it because I was kind of malnourished and I wasn’t sleeping much and I wasn’t eating enough fruit and vegetables and I was drinking too much coffee.” She revealed that after one month of being on the nutrition plan and taking natural multivitamins the changes were so visible that it changed her life. “I saw such a change and my friend, who is now my CEO, said, ‘What are you doing? You look amazing,’” she recalled. Macpherson then went on to co-found her own natural supplement and wellness business, WelleCo, with Andrea Horwood. The supermodel strongly believes in the benefits of good gut health and using plant-based products for their wellness. In a previous interview with Body+Soul she also revealed that aside from her physical health, she also takes care of her mental and spiritual health through meditation. “I take care of my mind, body and spirit every day with breath practice and meditation,” she told the publication. “My daily practice includes meditating in the morning for around 25 minutes — either guided, or in silence. “I try to live my life in a perpetual flow of meditative connection rather than just at specified times.” Images: Instagram

Body

Eating these 10 foods can actually make you hungrier

Toast with jam Carb-loading at your morning meal, especially if you choose white, refined grains, will cause blood sugar to spike and dip. “Low blood sugar after a meal can easily cause hunger,” says dietitian Laura Schoenfeld. Even if you opt for wholemeal toast, you still need to pair it with protein or fat to slow its digestion. Aim to eat 85 grams of protein at breakfast. Good sources are eggs, chicken sausage, smoked fish, or a little turkey bacon. Smoothies Done right, breakfast smoothies can be filling and nutritious. However, many smoothies are high in sugar – from flavoured yoghurts, fruit and fruit juices, and low in satiating protein and fat, notes Schoenfeld. The key to a smoothie that lasts till lunch is to add protein (try protein powders made from peas or quinoa) and fat (nut butter, avocado, coconut oil, or milk) for staying power. Diet soft drinks Ever rely on diet soft drink to perk you up from a midday slump? It feels harmless because it contains zero kilojoules, but the strategy may backfire. “The research on artificial sweeteners and hunger isn’t straightforward,” says dietitian and nutritionist Marisa Moore. However, “it does appear that getting artificial sweeteners from food and drinks, like chewing gum and zero calorie beverages, may impact appetite,” she says. If you’re going to have that diet drink, pair it with a real snack, like nuts and dried fruit, to help keep hunger on an even keel. Cereal Cereal is a classic breakfast, but it’s also a bowl of carbs that will send your blood sugar on a wacky roller coaster ride. Instead, go for porridge, which is also technically carbs, but ones that are digested more slowly. In a study from Louisiana State University comparing the two, an oatmeal breakfast with the same kilojoules as a breakfast of cold cereal led to greater fullness and less of a desire to eat later. Oats come out on top because they contain more fibre and protein but less sugar, researchers say. Rice cakes This is one food that people commonly think will fill them up, but never really does. “Rice cakes are literally full of air,” Moore says, which is why they’re so not satisfying on their own. Feel free to crunch on these versatile rounds, just make sure to top them with a protein or fat – try nut butter, cheese, or avocado – for a snack that will see you through. Muesli bars Muesli bars have two things working against them – they’re usually high in sugar and low in protein and fibre. So post-nosh, you’ll likely be looking for another snack. “Aim to get at least 10 grams of protein in a snack if possible,” Schoenfeld says. Some good options: a container of Greek yoghurt (20 grams of protein); a half-cup of cottage cheese (12 grams of protein), or two hard-boiled eggs (12 grams of protein). Milk chocolate Chocolate is good for you, right? Actually, it depends on the variety. Milk chocolate, though it contains some healthful antioxidants called polyphenols from the cocoa butter, is mostly sugar. An ounce and a half can pack in 22 grams – the equivalent of nearly six teaspoons of the sweet stuff. Snack on milk chocolate and the sugar will hike your cravings for more sugar, tempting you to seek out more sweets. The wiser choice is dark chocolate, which is lower in sugar and actually somewhat filling. A study in the journal Nutrients found that eating 70 per cent dark chocolate in the morning boosted satiety, so people consumed about 730 fewer kilojoules at lunch compared to a group that ate milk chocolate. Dark chocolate is one of a handful of energy-boosting foods. Margarita An alcoholic drink is just going to goose your appetite – for fries and a burger, according to a 2013 study in the American Journal of Clinical Nutrition. Researchers discovered that although women didn’t consume more kilojoules on days they drank booze, their diets were worse – they ate more fatty foods. A margarita is a particularly big offender: Drinking two is the equivalent of nearly three and a half drinks, and it’s also higher in sugar and salt than most alcoholic beverages, so it can further stoke appetite. A pasta dinner That heaping bowl of noodles is a heaping bowl of blood sugar-spiking carbs. Try swapping regular pasta for the wholegrain kind – or try varieties made from chickpea flour, both of which contains more filling fibre. They won’t help you eat less (or help you cut kilojoules during the rest of the day), but they will keep you fuller in between meals, according to 2016 research in the journal Appetite. To make a pasta meal last longer, pile on cooked fresh vegetables to get more fibre, and add some lean protein, like turkey meatballs or white beans. Fat-free salad dressing Your salad doesn’t have to be sad – just go for the full fat. “Healthy fats like olive oil not only pump up the satiety factor, but they also help you absorb more nutrients like beta carotene from salad greens, carrots, and capsicum,” Moore says. Plus, it tastes better – and yummy food makes you feel more satisfied, so you’re less likely to feel deprived and dip into the carton of ice cream you have chilling in your freezer. This article first appeared on <a href="https://www.readersdigest.co.nz/healthsmart/eating-these-10-foods-can-actually-make-you-hungrier" target="_blank" rel="noopener">Reader’s Digest</a>.

Food & Wine

The best and worst drinks for people with diabetes

Choosing the right drinks for people with diabetes is as important as choosing the right foods, and it isn’t always simple. Is coffee helpful or harmful to insulin resistance? Does zero-calorie diet soda affect your blood sugar? Some studies may only add to the confusion. We reviewed the research and then asked three top registered dietitians, who are also certified diabetes educators, what they tell their clients about seven everyday drinks for people with diabetes. Here’s what to know before you sip. <h4>Drink more: Water</h4> Drinking enough water has so many health benefits. But could downing a few glasses of H2O help control your blood sugar? A study in the journal Diabetes Care suggests so: The researchers found that people who drank 475ml (two cups’ worth) or less of water a day were about 30 percent more likely to have high blood sugar than those who drank more than that daily. The connection seems to be a hormone called vasopressin, which helps the body regulate hydration. Vasopressin levels increase when a person is dehydrated, which prompts the liver to produce more blood sugar. How much: Experts recommend six to nine 250ml glasses of water per day for women and slightly more for men. You’ll get some of this precious fluid from fruit and vegetables and other fluids, but not all of it. “If you’re not in the water habit, have a glass before each meal,” recommends registered dietitian Constance Brown-Riggs, a certified diabetes educator. “After a few weeks, add a glass at meals too.” If you’re already meeting your water targets, there’s no need to push it further. <h4>Drink more: Milk</h4> Moo juice isn’t just a kids’ drink – it’s one of the best drinks for people with diabetes, too. It provides the calcium, magnesium, potassium and vitamin D your body needs for many essential functions. “Low-fat or fat-free milk is a great beverage for people with diabetes,” Brown-Riggs says. Drinking more milk can also help prevent strokes (a concern for many people with diabetes) by 7 percent, according to research from the Journal of the American Heart Association. Bonus: The researchers also found that eating cheese produced the same effect. If you’re lactose intolerant or allergic to dairy, eating plenty of dark green vegetables can help you obtain the calcium and other electrolytes you need. How much: Experts recommend eating two to three daily servings of dairy products, including low-fat or fat-free milk. Milk does contain carbohydrates so remember to factor in 12 grams of carbohydrate for every 250ml glass. “Drink milk with a meal so your body can handle the natural rise in blood sugar that happens when we eat carbohydrates,” says registered dietitian Angela Ginn, a certified diabetes educator. <h4>Drink more: Tea</h4> No kilojoules, big flavour, and a boatload of antioxidants have made tea – particularly green and black – trendy for health reasons, especially when it comes to drinks for people with diabetes. Sipping more than three cups of tea a day could lower the risk for developing diabetes, other researchers found. Tea may also help reduce your risk of stroke and heart disease. The exception to these diabetic drinks: sweetened, bottled iced teas, which have tons of added sugar. How much: Three to four cups of tea are OK for most people; just be sure the caffeine doesn’t keep you awake at night. More is fine if you opt for decaf. And watch what you add: Avoid sugar and full-fat milk and cream. <h4>Drink carefully: Coffee</h4> A 2018 systematic review and meta-analysis in Nutrition Reviews found that coffee drinkers are at lower risk for developing type 2 diabetes. (A compound in coffee called chlorogenic acid seems to slow absorption of glucose into the bloodstream.) But other research indicates that for people who already have diabetes, coffee may raise blood sugar or make the body work harder to process it. Bottom line: It comes down to how coffee affects your individual blood sugar. What many people with diabetes add to their coffee may be the real issue. “Sugar, sweetened creamers, and high-fat milk and half-and-half can raise your blood sugar and your weight,” Brown-Riggs says. How much: Experts say sipping two to three cups a day is probably fine, but if you’re having a tough time controlling your blood sugar, it may be worth cutting out coffee to see if it makes a difference. “Everyone’s blood sugar response to foods is unique and individual,” Ginn says. <h4>Drink carefully: Diet soft drink</h4> Are fizzy, zero-calorie drinks a brilliant choice for people concerned about diabetes, or could they do more harm than good? One 2018 study in Current Developments in Nutrition looked at over 2,000 people and found that those who drank diet soft drink every day increased their chances of developing diabetes, leading researchers to conclude that diet soda itself could be a risk factor. The news may be even worse for diabetics drinking zero-calorie sodas. Researchers in Australia looked at 600 patients with diabetes and found that drinking more than four cans of diet soft drink a week doubled their chances of developing proliferative diabetic retinopathy, an eye disease that’s a complication of diabetes. How much: If you have a soft drink habit, it’s probably OK to sip one zero-calorie drink a day instead of a sugary version, but given the research, it’s best to wean yourself off. Make sure to also drink healthy drinks for people with diabetes like water and tea. Resist the temptation to see diet soft drink as a “magic eraser” allowing you to indulge in foods like chips, dips, sweets, fries, and burgers. People who enjoyed their diet soft drink as part of a healthy diet had lower risk of high blood sugar and high cholesterol than those who ate fried and sugary foods in one study in the American Journal of Clinical Nutrition. <h4>Drink less: Soft drink and sugary drinks</h4> With upwards of 10 teaspoons of sugar in every 375ml can or bottle, sweet drinks can send your blood sugar soaring – and boost your risk for weight gain, high blood pressure, stroke and heart disease. One sugary drink a day can add 630 empty kilojoules and about 40 to 50 grams of blood-sugar-raising carbohydrates to your diet, all of which can cause you to pack on belly fat and increase inflammation and insulin resistance – boosting the risk for diabetes and heart disease. Bottom line: Soda and sugary fruit drinks are some of the worst drinks for people with diabetes. “If you have diabetes, cutting out soda and other sugar-sweetened drinks is one of the most powerful ways to control blood sugar, lose weight, and improve your health,” says Ginn. “Switching to healthier drinks can save hundreds of calories and a lot of carbohydrates. It’s often one of my first goals when I work with someone newly diagnosed with diabetes.” How much: None, ideally. Think of soft drink as you would a decadent dessert that you might indulge a taste of once in a blue moon. If you have a soda habit, cut back by drinking a smaller size for a week or two, or mixing half regular soda with half diet soda or soda water to reduce your kilojoule and carb intake. Aim to go sugar-free: Water and soda water (including zero-calorie fruit-flavoured types) are ideal, and diet soft drink is an option for diabetic drinks but don’t exceed one a day. <h4>Drink less: Fruit juice</h4> Your mum served up OJ every day with breakfast, and you grew to love it. The labels display tempting photos of colourful fruit. But are juices healthy diabetic drinks for blood sugar and weight control? A regular juice habit is associated with an increased risk of type 2 diabetes, according to a study published in Diabetes Care. In terms of nutrition, a piece of real fruit is a better deal (and science is backing that people with diabetes can, and should, eat fruit). A 125ml serving of 100 percent orange juice has 247 kilojoules, 13.6 grams carbohydrates, and no fibre; compare that to a small fresh orange, which has 188 kilojoules, 11 grams carbohydrates, and 2 grams of blood-sugar-controlling fibre. That said, people with diabetes can indulge in a little 100 percent fruit juice once in a while, says registered dietitian Dawn Menning, a certified diabetes educator. “They should just know the amount of juice they are consuming and factor the number of carbohydrates into their eating plan,” she says. How much: Juice lovers, eat fruit or switch to a low-sodium veggie juice, which is much lower in calories and carbohydrates than fruit juice. If you’re really craving juice, try a 125ml serving with a meal. Test your blood sugar afterward, and then repeat with the same meal for the next three or four days. If your blood sugar doesn’t rise more than 35 to 50 points, a little juice could be fine. Image: Getty Images This article originally appeared on <a href="https://www.readersdigest.co.nz/healthsmart/diabetes/the-best-and-worst-drinks-for-people-with-diabetes" target="_blank" rel="noopener">Reader's Digest</a>.

Body

Ultra-processed foods: it’s not just their low nutritional value that’s a concern

In countries such as the UK, US and Canada, ultra-processed foods now account for <a href="https://pubmed.ncbi.nlm.nih.gov/30744710/">50% or more</a> of calories consumed. This is concerning, given that these foods have been linked to a number of different health conditions, including a greater risk of <a href="https://pubmed.ncbi.nlm.nih.gov/33167080/">obesity</a> and various chronic diseases such as <a href="https://nutritionj.biomedcentral.com/articles/10.1186/s12937-020-00604-1">cardiovascular disease</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/35896436/">dementia</a>. Ultra-processed foods are <a href="https://pubmed.ncbi.nlm.nih.gov/30744710/">concoctions of various industrial ingredients</a> (such as emulsifiers, thickeners and artificial flavours), amalgamated into food products by a series of manufacturing processes. Sugary drinks and many breakfast cereals are ultra-processed foods, as are more recent innovations, such as so-called <a href="https://www.sciencedirect.com/science/article/pii/S2213453019301144,">“plant-based” burgers</a>, which are typically made of protein isolates and other chemicals to make the products palatable. The intense industrial processes used to produced ultra-processed foods destroy the <a href="https://pubmed.ncbi.nlm.nih.gov/35067754/">natural structure</a> of the food ingredients and strip away many beneficial nutrients such as fibre, vitamins, minerals and phytochemicals. Many of us are well aware that ultra-processed foods are harmful for our health. But it’s been unclear if this is simply because these foods are of poor nutritional value. Now, two new studies have shown that poor nutrition may not be enough to explain their health risks. This suggests that other factors may be needed to fully explain their health risks. <h2>The role of inflammation</h2> The <a href="https://www.bmj.com/content/378/bmj-2022-070688">first study</a>, which looked at over 20,000 health Italian adults, found that participants who consumed the highest number of ultra-processed foods had an increased risk of dying prematurely from any cause. The <a href="https://www.bmj.com/content/378/bmj-2021-068921">second study</a>, which looked at over 50,000 US male health professionals, found high consumption of ultra-processed foods was associated with a greater risk of colon cancer. What’s most interesting about these studies is that the health risks from eating a diet high in ultra-processed foods remained even after they had accounted for the poor nutritional quality of their diets. This suggests that <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8747015/">other factors</a> contribute to the harms caused by ultra-processed foods. It also implies that getting the right nutrients elsewhere in the diet may not be enough to cancel out the risk of disease from consuming ultra-processed foods. Similarly, attempts by the food industry to improve the nutritional value of ultra-processed foods by adding a few more vitamins may be side-stepping a more fundamental problem with these foods. So what factors may explain why ultra-processed foods are so harmful to our health? The Italian study found that inflammatory markers – such as a higher white blood cell count – were higher in groups that ate the most ultra-processed foods. Our bodies may trigger an inflammatory response for any number of reasons – for example, if we catch a cold or get cut. The body responds by sending signals to our immune cells (such as white blood cells) to attack any invading pathogens (such as bacteria or viruses). Usually, our inflammatory response resolves quite quickly, but some people may develop chronic inflammation throughout their body. This can cause tissue damage, and is involved in many chronic diseases – such as <a href="https://pubmed.ncbi.nlm.nih.gov/25859884/">cancer</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/28744020/">cardiovascular disease</a>. Many studies have found that poor diets can increase inflammation in the body, and that this is linked to <a href="https://pubmed.ncbi.nlm.nih.gov/28744020/">higher risk</a> of chronic diseases. Given that signs of inflammation were seen in participants of the Italian study who ate the most ultra-processed foods, this could suggest that inflammation may contribute to why ultra-processed foods increase disease risk. Some food additives common in ultra-processed foods (such as emulsifiers and artificial sweeteners) also increase inflammation in the gut by causing <a href="https://pubmed.ncbi.nlm.nih.gov/29899036/">changes to the gut microbiome</a>. <figure class="align-center ">Some researchers have theorised that ultra-processed foods increase inflammation because they are recognised by the body as foreign – much like an invading bacteria. So the body mounts an inflammatory response, which has been dubbed “<a href="https://pubmed.ncbi.nlm.nih.gov/24939238/">fast food fever</a>”. This increases inflammation throughout the body as a result.</figure> Although the US colon cancer study did not establish if inflammation increased in the men consuming the most ultra-processed foods, inflammation is strongly linked with an <a href="https://pubmed.ncbi.nlm.nih.gov/27821485/">increased risk of colon cancer</a>. Research shows that other mechanisms – such as <a href="https://www.bmj.com/content/378/bmj-2022-070688">impaired kidney function</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/19502515/">toxins in packaging</a> – may also explain why ultra-processed foods cause so many dangerous health problems. Since inflammatory responses are hard-wired in our bodies, the best way to prevent this from happening is by not eating ultra-processed foods at all. Some plant-based diets high in natural, unprocessed foods (such as the <a href="https://pubmed.ncbi.nlm.nih.gov/36039924/">Mediterranean diet</a>) have also been shown to be anti-inflammatory. This may also explain why plant-based diets free from ultra-processed foods can help ward off <a href="https://pubmed.ncbi.nlm.nih.gov/26148921/">chronic diseases</a>. It’s currently not known to what extent an anti-inflammatory diet can help counteract the effects of ultra-processed foods. Simply reducing your intake of ultra-processed foods may be a challenge. Ultra-processed foods are designed to be hyper-palatable – and together with persuasive marketing, this can make resisting them an enormous challenge for <a href="https://pubmed.ncbi.nlm.nih.gov/33153827/">some people</a>. These foods are also not labelled as such on food packaging. The best way to identify them is by looking at their ingredients. Typically, things such as emulsifiers, thickeners, protein isolates and other industrial-sounding products are a sign it’s an ultra-processed food. But making meals from scratch using natural foods is the best way to avoid the harms of ultra-processed foods.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/189918/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/richard-hoffman-221275">Richard Hoffman</a>, Associate lecturer, Nutritional Biochemistry, <a href="https://theconversation.com/institutions/university-of-hertfordshire-799">University of Hertfordshire</a> This article is republished from <a href="https://theconversation.com">The Conversation</a>. Read the <a href="https://theconversation.com/ultra-processed-foods-its-not-just-their-low-nutritional-value-thats-a-concern-189918">original article</a>.

Food & Wine

Nutrition experts bust 10 myths about hydration

<h2>Myth: If you’re thirsty, you’re already dehydrated</h2> Actually, your thirst sensations are a pretty sensitive gauge of your fluid levels. “Dehydration is the body’s natural loss of water through sweat, tears and breathing. The kidneys control the water balance in the body, and when they sense the need for more water replacement, it sends a message to our brains to drink more water by making us feel thirsty,” explains kidney specialist Dr Dara Huang. <h2>Myth: Drink eight glasses of water every day</h2> No question that drinking enough water is important. But the eight glasses advice is a myth, says Dr Huang, and it can be dangerous. “If your heart or kidneys is compromised, drinking too much water can cause congestive heart failure, pulmonary edema, or water intoxication. In these cases, fluid intake should be limited,” she explains. To figure out the magic millilitre-count of aqua that your body needs, you should take many factors into consideration, according to nutritionist Dr Roger E. Adams. “This number may be too much for some and not even close for others, especially if you are a heavy sweater, or simply larger. The larger you are, the more water you need for every function in your body, not to mention replacing sweat. However, if you are smaller or don’t sweat a lot, even less than eight glasses may suffice to maintain water balance,” he notes. When in doubt, talk to your doctor for their expert opinion. <h2>Myth: Always drink water first thing in the AM</h2> You’ve heard it before: “Start your day with a full glass of water.” While you might be thirsty and you might naturally reach for that, Dr Huang says it’s not necessary. “If you have normally functioning kidneys, it may be refreshing to reach for water, but it’s not vital,” she notes. “Some people think that if you go to sleep at midnight and wake up at 8am, you’ve gone at least eight hours without hydrating, so you have to drink water. This isn’t the case. And your urine can give a glimpse too: Your urine is clear because it’s diluted. If your urine is dark, it’s because your kidneys are doing their job to conserve water and it’s concentrated. The first void of the day is usually the darkest,” she notes. <h2>Myth: Coconut water is the best recovery drink</h2> Yes, it’s trendy, and it’s supposed to replenish you after a night on the town or a tough workout. It does contain fewer kilojoules than other potassium-rich fluids – but it’s not always your best option, says Dr Huang: “To prevent dehydration, drinking plain water is just fine. And it’s important to know that coconut water is not for everybody. It can cause dangerously high potassium levels in those who have kidney disease and should be avoided.” When in doubt, start with water and then speak with your doctor if you still feel dehydrated. <h2>Myth: You can’t overhydrate</h2> You know what they say about too much of a good thing, right? It actually becomes a bad thing, and the same is true for H20. People tend to think that you can’t drink too much water – especially novice runners, says Adams. The truth is you can, and it can be lethal. “A condition called hyponatremia, is a result of ingesting too much water thusly causing a decreased concentration of sodium in the body. This can lead to confusion, convulsions, and even death, especially when running,” he shares. <h2>Myth: Water is all you need</h2> You can go longer without food than you can without water, but Adams is quick to note that sometimes good ole’ fashion H20 doesn’t give your system all it needs. Take into consideration how much activity you’re doing, he says, how hot it is outside and how much you’re sweating. “Water is a great fluid replacer for most people, but it isn’t the perfect way to regain water balance for everyone and in every situation,” he says. “Higher amounts of electrolytes are lost when sweat rates increase during longer events or activities in hotter climates. A 10K run in a hot area of the country demands more electrolyte replacement than a walk in chilly temperatures.” <h2>Myth: Electrolyte-enhanced drinks are best</h2> Ever wondered where Gatorade comes from, especially now that this electrolyte sports drink and its ilk have cornered the rehydration market? It’s an interesting story, but you may want to think twice before reaching for these popular beverages, according to Dr Tania Dempsey. You don’t always need one after light activity, and some of the ingredients can be questionable. “The hydrogenated oils they use – particularly brominated vegetable oil, which was taken out of Gatorade but is still present in Powerade – can be harmful to the thyroid,” she explains. (Note that most manufacturers have removed or are planning to remove the ingredient.) “Also, the sugars found in these sports drinks are unhealthy. Powerade still contains high fructose corn syrup, which has been linked to type 2 diabetes. Gatorade recently switched to sugar and dextrose, which might sound better than HFCS but is equally problematic in causing the blood sugar to rise drastically.” <h2>Myth: Caffeine causes dehydration</h2> That daily cup of coffee in the am might be the only thing that ensures you get to your morning planning meeting, but is it drying out your system before you’ve even had a bite of breakfast? According to Adams, the commonly-held belief that coffee makes you dehydrated is plain wrong, especially for the casual coffee or tea drinker. Although large doses of caffeine alone can dehydrate, the water in your coffee and tea more than make up for any dehydrating effects, he explains. <h2>Myth: Only drink extra during exercise</h2> If you think sipping on a diet coke or tea is enough to keep you hydrated because you don’t work out frequently, you might be missing out on some much-needed H2O-induced nutrition – and make sure you know the subtle signs of dehydration. Adams says that many people think they only need water when they’re working up a sweat, but this habit can lead to mild dehydration during the day. Instead, he suggests drinking water throughout the day to make it your go-to beverage: “This is a simple way to ensure you are getting water all day long; not just when exercising. You need water for daily functions, so provide for that and you will ensure hydration the rest of the day,” he says. <h2>Myth: The colour of your urine is the best hydration check</h2> Yes, says Adams, the colour of your urine can be an indicator you need to chug, but there are other important indicators. Plus, if take multivitamins or are on a high-protein diet, the colour could be dark for reasons other than dehydration. “Instead of just looking at the colour, look at volume. The more you put in your body, the more that should come out. If you seldom go to the restroom, that’s a sign you are probably not consuming enough fluids,” he explains. “On the other hand, if you are running to the restroom every 15 minutes, you may be over-consuming fluids.” This article originally appeared on <a href="https://www.readersdigest.co.nz/healthsmart/nutrition-experts-bust-10-myths-about-hydration" target="_blank" rel="noopener">Reader's Digest</a>. Image: Shutterstock

Body

6 foods that boost your eye health

Pardon the pun, but don’t be short-sighted – there is more to eating healthy than watching your figure. There are a number of foods that can boost your eye health and help protect against sight-threatening diseases. Here are the ones to add to your shopping basket now (and why)! Legumes   Not only are they a healthy addition to anyone’s diet for their nutritional value, but kidney beans, black-eyed peas and lentils are good sources of bioflavonoids and zinc which can help protect the retina and lower the risk for developing macular degeneration and cataracts. Fish Cold-water fish – think salmon, tuna, sardines and mackerel – are rich in omega-3 fatty acids and thus may help protect you against dry eyes, macular degeneration and even cataracts. If you don’t eat seafood, you can get a good supply of omega-3s by using fish oil supplements or taking vegetarian supplements that contain black current seed oil or flaxseed oil. Greens So, it turn out, Popeye was right all along – spinach is really good for you, even your eyes. Spinach along with kale, collard greens, broccoli, peas and avocadoes – to name a few – are packed full of important plant pigments (lutein and zeaxanthin) which can help stet he development of macular degenetation and cataracts. Eggs This breakfast favourite contains vitamins and nutrients – think lutein and vitamin A – both of which promote good eye health and function. Eggs may even protect against night blindness and dry eyes. Grains Specifically whole grains contain a low glycemic index can help reduce your risk for age-related macular degeneration. So before you reach for the refined pasta come dinner time, why not opt for super healthy quinoa, brown rice instead. For breakfast, switch starchy bread for whole oats and whole-wheat breads. Fruit Oranges, grapefruit, berries and lemons are all high in vitamin C, which some experts suggest, might reduce the risk of cataracts and macular degeneration. Image: Getty Images

Eye Care

This is what nutritionists do when they want to lose 3 kilos

<h2>How to lose the last 3 kilos</h2> Picture this: You’re just three kilos shy of your target weight loss goal, but a week goes by, two weeks go by, and the scale stays the same, despite working out and eating healthy. And no, it’s not broken. So, what gives? The truth is as you’re losing weight, you’re losing body mass, meaning your body will need fewer kilojoules than before. In other words, your diet and exercise routine may need to be modified to your new weight. To get more insight on how to shed the last three kilos, we spoke with two registered dietitians who reveal what they do if they want to lose weight. <h2>They start keeping a food journal</h2> When dietitian Jennifer Vimbor feels her clothes getting snug, she starts a food journal to keep track of what she eats during the day. As she records her eating habits, she looks for what’s not right or working in her situation. “It tends to be fibre is low and fat intake is high,” she says. Based on what she records in her journal, Vimbor may eat more fibre and make sure she drinks enough water throughout the day. <h2>They add a multivitamin or probiotic</h2> Multivitamins and probiotics give your body the vitamins you might miss if you’re cutting back on kilojoules and help regulate your digestive system. Vimbor recommends a simple one-a-day vitamin, preferably one without a lot of lofty claims or high levels of any one nutrient. When choosing one, look at the inactive ingredient list. If there are two or fewer ingredients listed, it’s probably a good vitamin. For probiotics, Vimbor says only 10 to 20 billion colony units or organisms per serving is needed. “Anything more than that is not needed to get the therapeutic effects,” she says. <h2>They avoid processed foods</h2> Avoiding processed foods means steering clear of as many boxed foods as possible. “Foods without a label are great,” Vimbor says, such as fruits and vegetables. She recommends eating foods with five or fewer ingredients if you’re trying to watch your weight or just stay healthy. <h2>They carve out time for sleep</h2> How much rest you get can help or hinder your weight loss. A lack of sleep could be stopping you from losing those three kilos, according to dietitian, Kate Merkle. “People need restful and adequate sleep,” she says. <h2>They pay attention to their body’s eating clues</h2> As you’re eating, notice what is truly satisfying your appetite. Those are the foods you want to continue giving your body so you avoid feeling deprived. “Folks tend to eat less because the food is satisfying,” Merkle says. <h2>They re-evaluate their exercise routine</h2> When you do the same exercise routine every day, your body adapts to the routine and needs something new to challenge it. “If you’ve been doing the same workout for a long time, it’s time to mix it up,” Vimbor says. Merkle advises picking an activity you enjoy, rather than forcing yourself to do cardio or other trendy exercises. “Make sure you’re aligning with your values through your physical activity,” she adds. <h2>They avoid drastically cutting kilojoules</h2> Vimbor says cutting back on kilojoules can actually cause you to gain weight in the long run. Cutting kilojoules usually leads to overeating later when you get so hungry and can’t stand it any longer. “Kilos come back on quickly when you cut kilojoules drastically,” Vimbor says. When it comes to kilojoules, quality trumps quantity. Fill up on quality fruits and vegetables of all colours and eat good grains. You won’t feel deprived, and you’ll be giving your body good foods. <h2>They become extra mindful of what they’re eating</h2> What you’re eating is only part of the equation. Some people eat when they’re bored or when they feel anxious. Merkle advises her clients to slow down and be mindful of what and why they’re eating. By recognising and addressing bored or stressful feelings, you can retake control of your eating habits and recognise overeating when it happens. <h2>They steer clear of crash diets</h2> Losing any weight – even three kilos – takes time. “When you really want to make real changes,” Merkle explains, “it can take longer than our culture or brain tells us.” Though you may be tempted to try the get-thin-fast diets that promise quick weight-loss results, avoid the temptation. Slow and steady really does win the race. This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/diet/this-is-what-nutritionists-do-when-they-want-to-lose-3-kilos" target="_blank" rel="noopener">Reader's Digest</a>. Image: Shutterstock

Body

Should doctors prescribe fruit and vegetables?

Image: Getty <h2>New research suggests that providing healthy foods in a medical context can help some conditions.</h2> <div class="copy"> We all know that fruit and vegetables are good for us, but are they so good that medical programs should prescribe them? A new study by Australian researchers suggests they should. A review carried out by the George Institute for Global Health, NSW, and Friedman School of Nutrition Science & Policy at Tufts University, US, examined 13 programs that either subsidised or directly provided healthy foods as a form of medical treatment. They found that overall, participants in the programs ate more healthy foods and improved in a few different health indicators. “Collectively, we saw a positive impact on the health of patients in these programs, even though there were quite different ways in which they provided the healthier foods and measured the outcomes,” says Jason Wu, program head of nutrition science at the George Institute. “We found the effect of healthy food prescriptions on blood glucose was comparable to what you would expect to see from some commonly prescribed glucose-lowering medications – this adds weight to the growing evidence that food can also be medicine.” The researchers say that healthy food prescriptions could be beneficial for people who have limited access to these foods in particular. Roughly half of the study participants were experiencing food insecurity, while three-quarters had existing medical conditions. <div class="newsletter-box"> <div id="wpcf7-f6-p152223-o1" class="wpcf7"> <div class="wpcf7-response-output" aria-hidden="true">“People experiencing food insecurity are less able to manage chronic diseases owing to mental and financial strains, such as high costs of medications and other out-of-pocket health-related expenses,” says Saiuj Bhat, a clinician involved in the study.</div> </div> </div> “Boosting the intakes of healthier foods like fruit and vegetables has even greater potential to improve the health of more vulnerable people.” Fruit and vegetables have been the focus of these health food prescriptions for now, but the researchers suggest that more work should be done investigating the effect of other healthy foods like nuts, beans, whole grains, and fish. The researchers are now running a study with 50 food-insecure patients in Sydney, in which each patient is being prescribed a box of these foods each week. The review is <a rel="noreferrer noopener" href="https://doi.org/10.1093/advances/nmab039" target="_blank">published</a> in Advances in Nutrition. Read more: <ul> <li><a rel="noreferrer noopener" href="https://cosmosmagazine.com/biology/confused-about-what-to-eat-here-s-a-doctor-s-recommended-meal-plan/" target="_blank">Here’s a doctor’s recommended meal plan</a></li> <li><a rel="noreferrer noopener" href="https://cosmosmagazine.com/society/packaged-foods-where-healthy-is-relative/" target="_blank">Packaged foods: where healthy is relative</a></li> <li><a rel="noreferrer noopener" href="https://cosmosmagazine.com/health/nutrition/taxing-sugar-is-good-for-all/" target="_blank">A sugar tax is good for all</a></li> </ul>  <img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=152223&title=Should+doctors+prescribe+fruit+and+vegetables%3F" alt="" width="1" height="1" /> </div> <div id="contributors"> <a href="https://cosmosmagazine.com/health/should-doctors-prescribe-fruit-and-vegetables/">This article</a> was originally published on <a href="https://cosmosmagazine.com">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/ellen-phiddian">Ellen Phiddian</a>. </div>

Food & Wine

New food database to help consumers understand nutrition

Image: Shutterstock A new food data base to help consumers understand the nutritional value of food they eat is currently in the works and will simplify understanding the nutritional value behind foods we love to eat. Do we really know and understand what is healthy and what isn’t when filling up the cart during your weekly shop? Food Standards Australia New Zealand (FSANZ) has begun developing a database to help consumers understand the nutritional value of the food they consume. FSANZ General Manager of Science and Risk Assessment, Christel Leemhuis, says the new Branded Food Database will work alongside the Health Star Rating system (HSR) and was requested by the department of Health. "It will allow us to track changes in the nutrient profile of foods over time, the database is targeted at providing a reliable source of information for modelling any future HSR changes." Consumers will be able to access the database online by entering a barcode to see the product’s health information. No scanning app will be available as of yet, but FSANZ hoped to add this consumer friendly feature to the database in time. Despite FSANZ's goal to include 85 per cent of food products available in Australia by 2023, it was up to food producers to opt-in, Ms Leemhuis said. "But by providing information to the database manufactures and retailers will contribute to industry transparency," she said. "We will compare that to our existing food composition databases, so that will allow us to identify if there are any products with a nutrient profile that doesn't look quite right [if we suspect a company is supplying inaccurate information]." Recent changes to the HSR system that prioritise sugar content as an assessment criteria have received harsh criticism from those who grow fruit, as juices are now ranked below diet soft drinks in terms of high sugar content. Agriculture Minister David Littleproud had also previously dubbed the labelling process as “madness” due to the emphasis on sugar content. Ms Leemhuis promises the new database will provide a more thorough breakdown of food’s nutrients.

Food & Wine

10 nutrition myths you need to stop believing

Your nutrition needs change with age, as it becomes critical to incorporate healthy habits to better support your physical and cognitive health. Dietitian Ngaire Hobbins debunks the top myths when it comes to your diet. 1. Your stomach shrinks as you get older Although your appetite and your capacity to eat may change, your stomach doesn’t shrink as you get older. In fact, not eating well enough only accelerates the ageing process. 2. Weight loss is healthy Unfortunately, this is not always the case when we are older. Instead, dieting or unintentional weight loss should be avoided in our later years, with any weight loss a natural result of combining good exercise with an eating plan rich in protein. In fact, a bit of extra padding is beneficial to support your body and brain in the years ahead. 3. You need to eat less as you get older Whilst your metabolism slows and your energy output decreases, food and eating is what protects and fuels you — it is your key to ageing well. As you age, you may need to eat less of some things, and your body will need more of others, particularly foods rich in protein, vitamins, and minerals. 4. Only eat what you feel like The ageing process can play tricks on our appetite and the triggers that tell us if we are hungry or full. As a result, you might eat less than what your bodies really need. It’s important to realise the vital importance of continuing to eat despite the tricks, so your body gets the energy and nutrients it needs to function. An outright loss of appetite is not normal and could be symptomatic of an underlying health problem. If you are having trouble eating enough, try to eat small meals regularly throughout the day, even if you don’t always feel like it. 5. You need a low-fat diet Contrary to deeply entrenched popular opinion, a low-fat diet is not always the best, especially as you get older. Fat is an important source of calories and some people might need to eat a bit extra to maintain weight. For most, however, eating foods that contain mostly unsaturated fats is best for heart, body, and brain health. Fats found in foods such as olive oil, nuts, seeds, avocado, and oily fish are ideal. 6. Eat more vegetables Whilst nutrient-rich vegetables continue to be essential in your diet, protein needs to be at the centre of your plate, with the vegetables surrounding it from now on. That’s because you need more — not less — protein as you get older. Protein keeps our muscles, immune system, organs, and brains — all our systems — working and renewing minute by minute. Vegetables are always important, but if your appetite is small, ensure you get the protein in first, then enjoy the vegetables. 7. You only need to drink water when you’re thirsty If you feel thirsty, you are already a bit dehydrated. That’s a problem because neither your body nor your brain can function at peak capacity if you are dehydrated. Dehydration can cause confusion and delirium, hampers kidney function, and worsens a multitude of other conditions. As you get older, you may not sense thirst as efficiently, putting them at greater risk of dehydration and making fluid intake an essential element of overall nutrition. 8. Supplements are sufficient Of course, we can’t live off vitamins and supplement tablets alone. Your body works best when it is working — that means eating and digesting food. What’s more, most supplements promoted to help you live longer, boost memory, fight off dementia and more, fail to live up to their claims. And there’s another problem — many interact with common medications or just don’t work the way they would if you ate them in the foods, they are naturally found in. You could spend a lot of money for no gain when you could do better by simply eating. Not only that, but you would miss out on one of life’s greatest pleasures — cooking and eating with family and friends. 9. You must always eat a "proper meal" Making sure you eat regularly is essential to help you live well and remain independent. However, eating three full meals a day can be a struggle if you have a loss of appetite, or find cooking too difficult or time-consuming. You can opt for pre-packaged meals, frozen dinners, or takeaway foods, but some of these don’t contain the protein and other nutrients necessary to support ageing bodies and brains; others are high in sodium or saturated fats. If three good meals are too much of a challenge, five to six small meals or well-chosen snacks can be just as beneficial. 10. Malnutrition is part of getting older Malnutrition can affect anyone — at any age — and is not a normal part of the ageing process. However, with age comes a greater risk of malnutrition and it’s important that you don’t dismiss the warning signs as being a part of "old age". For more information on healthy habits for eating well, read the <a href="https://homeinstead.com.au/resources/nutrition-seniors">full nutrition guide</a>. What healthy habits have you tried to incorporate into your life? Written by Ngaire Hobbins. Republished with permission of <a href="https://www.wyza.com.au/articles/health/nutrition/10-nutrition-myths-to-ignore.aspx">Wyza.com.au</a>.

Body

Health check: Will eating nuts make you gain weight?

The Australian Dietary Guidelines recommend we eat <a href="http://www.nutritionaustralia.org/national/frequently-asked-questions/general-nutrition/nuts-and-health">30g of nuts</a> – a small handful – each day. But many of us know nuts are high in calories and fat. So, should we be eating nuts, or will they make us gain weight? In short, the answer is yes, we should eat them, and no, they won’t make us gain weight if eaten in moderate amounts. The fats in nuts are mostly the “good” fats. And aside from that, our bodies don’t actually absorb all the fat found in nuts. But we do absorb the nutrients they provide. Dietary fat: friend or foe? Nuts do contain fat, and the amount of fat varies between nut types. For example, a 30g serving of raw cashews or pistachios contains around <a href="http://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/foodsbyfoodgroupsearch.aspx?foodGroupID=19&subFoodGroupID=80">15g of fat</a>, whereas the same amount of raw macadamias contains around <a href="http://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/foodsbyfoodgroupsearch.aspx?foodGroupID=19&subFoodGroupID=80">22g of fat</a>. There are different kinds of fats in our diet and some are better for us than others. Nuts contain mainly <a href="http://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/foodsbyfoodgroupsearch.aspx?foodGroupID=19&subFoodGroupID=80">monounsaturated and polyunsaturated fats</a>. These types of fats are known as “good fats”. They can help lower cholesterol when we eat them <a href="https://www.who.int/nutrition/publications/nutrientrequirements/sfa_systematic_review/en/">in place of saturated fats</a>. The type of fats present <a href="http://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/foodsbyfoodgroupsearch.aspx?foodGroupID=19&subFoodGroupID=80">varies between nuts</a>. For example, walnuts are rich in polyunsaturated fats, whereas other types of nuts such as hazelnuts and macadamias have more monounsaturated fat. What the evidence says Even if the type of fat in nuts is good for us, they are still high in fat and calories. But this doesn’t mean we should be avoiding them to manage our weight. <a href="https://www.ncbi.nlm.nih.gov/pubmed/24898229">Studies</a> that looked at people’s eating habits and body weight over a long period have found people who regularly eat nuts tend to gain less weight over time than people who don’t. We see a similar pattern in clinical studies that asked people to include nuts in their diets and then looked at the effects on body weight. A review of <a href="https://www.ncbi.nlm.nih.gov/pubmed/23595878">more than 30 studies</a> examined the effects of eating nuts on body weight. It did not find people who ate nuts had increased their body weight, body mass index (BMI), or waist circumference, compared to a control group of people who did not eat nuts. In fact, <a href="https://www.ncbi.nlm.nih.gov/pubmed/27807041">one study</a> found that when people ate a pattern of food aimed at weight loss, the group of people who ate nuts lost more body fat than those who didn’t eat nuts. Let’s nut this out There are several possible explanations for why eating nuts doesn’t seem to lead to weight gain. 1. We don’t absorb all of the fat in nuts: The fat in nuts is stored in the nut’s cell walls, which <a href="https://www.ncbi.nlm.nih.gov/pubmed/25351860">don’t easily break down</a> during digestion. As a result, when we eat nuts, we don’t absorb all of the fat. Some of the fat instead is <a href="https://www.ncbi.nlm.nih.gov/pubmed/15321799">passed out in our faeces</a>. The amount of calories we absorb from eating nuts might be between <a href="https://www.ncbi.nlm.nih.gov/pubmed/21733319">5%</a> and <a href="https://www.ncbi.nlm.nih.gov/pubmed/26581681">30%</a> less that what we had previously thought. 2. Nuts increase the amount of calories we burn: Not only do we not absorb all the calories in nuts, but eating nuts may also <a href="https://www.ncbi.nlm.nih.gov/pubmed/19010571">increase the amount</a> of energy and fat we burn. It’s thought this may partially be explained by the protein and unsaturated fats in nuts, although we don’t yet know exactly how this occurs. Increases in the number of calories burnt can help us maintain or lose weight. 3. Nuts help us feel full for longer: As well as fat, nuts are rich in protein and fibre. So, nuts help to keep us <a href="https://www.ncbi.nlm.nih.gov/pubmed/25182142">feeling full</a> after we eat them, meaning we’re likely to eat less at later meals. Recent studies have also suggested providing people with nuts helps <a href="https://www.ncbi.nlm.nih.gov/pubmed/26688734">improve the overall quality</a> of the types of foods they eat. This may be because nuts replace “junk foods” as snacks. 4. People who eat nuts have healthier lifestyles in general: We can’t rule out the idea that eating nuts is just a sign of a healthier lifestyle. However, <a href="https://www.ncbi.nlm.nih.gov/pubmed/25182142">randomised controlled trials</a>, which can control for lifestyle factors like eating habits, still find no negative effect on body weight when people eat nuts. This means the favourable effects of nuts are not just the result of nut eaters having healthier lifestyles – the nuts themselves play a role. Overall, the evidence suggests nuts are a healthy snack that can provide us with many of the nutrients our bodies need. We can confidently include the recommended 30g of nuts a day in a healthy diet, without worrying about the effect they will have on our waistlines. Written by Elizabeth Neale, Sze-Yen Tan and Yasmine Probst. Republished with permission of <a href="https://theconversation.com/health-check-will-eating-nuts-make-you-gain-weight-108491">The Conversation</a>.

Body

Forever young: Can this diet help you live to 110?

Ageing is something that we all have to deal with - most of us don't like it, but unfortunately our bodies don't last forever. Nevertheless, there are ways we can maximise how long our health lasts - this is the fundamental idea behind The Longevity Diet, the new book by Dr Valter Longo, PhD, a professor of biogerontology and Director of the USC Longevity Institute. "This is not really a diet, in the sense that it's not about weight loss. The Longevity Diet is close to 30 years of my work in the field of longevity, looking at how I can make somebody live a long, healthy life," says Dr Longo. Dr Longo has been researching longevity since the 1990s, and his lab has made discoveries relating to PKA gene pathways and their role in accelerated ageing. These discoveries laid the foundation for what would eventually become The Longevity Diet. Another research method that informs the science behind the diet is looking at people with record longevity - living beyond 100 years - around the world. This information is then combined with clinical data and population studies to find common denominators in living longer and healthier. The Longevity Diet is divided into two sections: the "Everyday Diet" and the "Fasting Mimicking Diet" (FMD). The Everyday Diet The Everyday Diet offers advice on what nutritional components you should be adding to your body and in what quantity. For example, a major recommendation is to maintain a low protein diet, as this is a consistent factor among longevity studies. However, it must be sufficient protein - Dr Longo suggests the recommended dietary allowance of 0.8 grams of protein per kilogram of body weight. (It's worth noting that this is the amount of a nutrient needed to meet your basic nutritional requirements - not the specific amount you should eat every day.) If you're over 65, evidence suggests you should increase your protein intake from this level by adding more fish to your diet and introducing animal products like eggs, cheese, and yoghurt to maintain muscle mass. Another perhaps disappointing suggestion of the diet for those of us who love meat is that a pescatarian diet is the most ideal choice for living longer. Pescatarians add fish and seafood to an otherwise vegetarian diet. However, Dr Longo stresses that compromise is an option, and not everyone is going to fully commit to wanting to live to the maximum possible age. "If somebody wants to go for the ideal diet, then the meat should be really minimal. But people have to figure out what they're willing to leave out - some may compromise and say, 'let me reduce it to once a week' which will still help increase your lifespan." Other simple tips from the book include: <ul> <li>Minimising saturated fats while ensuring your diet is rich in unsaturated fats from oily fish, almonds, and walnuts.</li> <li>Eating only twice a day, plus a small snack, to prevent overeating.</li> <li>Restricting all eating to twelve hours per day - this kind of "mini-fasting" has been shown to aid in longevity.</li> </ul> The Fasting Mimicking Diet (FMD) The second section of the book involves what is termed a "Fasting Mimicking Diet" or FMD, which is done periodically and aims to activate the same gene pathways as true fasting, whilst still maintaining nutrition levels. The activation of these gene pathways results in damaged cells being removed and replaced with healthy ones. "I like to use an analogy with a wood-burning train. If you're running out of fuel and won't make it to the next station, you can start burning components of the train itself, for example, the seats and the walls. So you consume your own pieces, and when you get to the next station, you can rebuild the train with new components - the human body does something very similar," says Dr Longo. "The other interesting thing is that, as with the train, you would burn components that were already damaged first. The human body seems to be able to identify damaged cells (e.g. cancerous or autoimmune cells), and destroy those first during the FMD." The FMD was originally tested on mice, where the regenerative effect on cells was first observed. There are now over 25,000 people who have done the FMD throughout the United States, Italy, the UK, and Australia, and it is being used as a standalone method by some doctors to assist their patients with age-related diseases. The diet landscape There are so many popular diets out there (5:2, paleo, Mediterranean - to name a few) that it can be difficult to determine which is best for your personal situation. Of course, a diet book is never going to be a replacement for the advice of a medical practitioner, so if you're unsure of the best way to improve your health, consulting your GP or a nutritionist is always the first step. The Longevity Diet appears to be a good option to try if you're not necessarily aiming to lose weight, but want to improve your general health as you reach the years where your body isn't quite holding up like it used to. "The nutrition and longevity field is extremely complicated because nutrients and the human body are both very complex. Making the human body live to 110 is an extremely difficult task," says Dr Longo. Compromise is always a good start - perhaps try incorporating some of the ideas discussed into your diet and see whether it has a positive impact on your health. You're not going to live forever, but a little longer might just be worth it. <a href="http://t.dgm-au.com/c/185116/69171/1880?u=https://www.booktopia.com.au/the-longevity-diet-dr-valter-longo-phd/prod9780143788379.html">The Longevity Diet by Dr. Valter Longo</a>, published by Penguin Random House, RRP $29.99. What diet and health changes have you made in an effort to live longer? Written by Jamie Feggans. Republished with permission of <a href="https://www.wyza.com.au/articles/health/nutrition/forever-young-can-this-diet-help-you-live-to-110.aspx">Wyza.com.au</a>.

Body

10 nutrition myths to ignore

Your nutrition needs change with age, as it becomes critical to incorporate healthy habits to better support your physical and cognitive health. Dietitian Ngaire Hobbins debunks the top myths when it comes to your diet. 1. Your stomach shrinks as you get older Although your appetite and your capacity to eat may change, your stomach doesn’t shrink as you get older. In fact, not eating well enough only accelerates the ageing process. 2. Weight loss is healthy Unfortunately, this is not always the case when we are older. Instead, dieting or unintentional weight loss should be avoided in our later years, with any weight loss a natural result of combining good exercise with an eating plan rich in protein. In fact, a bit of extra padding is beneficial to support your body and brain in the years ahead. 3. You need to eat less as you get older Whilst your metabolism slows and your energy output decreases, food and eating is what protects and fuels you — it is your key to ageing well. As you age, you may need to eat less of some things, and your body will need more of others, particularly foods rich in protein, vitamins, and minerals. 4. Only eat what you feel like The ageing process can play tricks on our appetite and the triggers that tell us if we are hungry or full. As a result, you might eat less than what your bodies really need. It’s important to realise the vital importance of continuing to eat despite the tricks, so your body gets the energy and nutrients it needs to function. An outright loss of appetite is not normal, and could be symptomatic of an underlying health problem. If you are having trouble eating enough, try to eat small meals regularly throughout the day, even if you don’t always feel like it. 5. You need a low-fat diet Contrary to deeply entrenched popular opinion, a low-fat diet is not always the best, especially as you get older. Fat is an important source of calories and some people might need to eat a bit extra to maintain weight. For most, however, eating foods that contain mostly unsaturated fats is best for heart, body, and brain health. Fats found in foods such as olive oil, nuts, seeds, avocado, and oily fish are ideal. 6. Eat more vegetables Whilst nutrient-rich vegetables continue to be essential in your diet, protein needs to be at the centre of your plate, with the vegetables surrounding it from now on. That’s because you need more — not less — protein as you get older. Eating protein-rich foods such as meat, eggs and legumes is incredibly important as we age Protein keeps our muscles, immune system, organs, and brains — all our systems — working and renewing minute by minute. Vegetables are always important, but if your appetite is small, ensure you get the protein in first, then enjoy the vegetables. 7. You only need to drink water when you’re thirsty If you feel thirsty, you are already a bit dehydrated. That’s a problem because neither your body nor your brain can function at peak capacity if you are dehydrated. Dehydration can cause confusion and delirium, hampers kidney function, and worsens a multitude of other conditions. As you get older, you may not sense thirst as efficiently, putting them at greater risk of dehydration and making fluid intake an essential element of overall nutrition. 8. Supplements are sufficient Of course, we can’t live off vitamins and supplement tablets alone. Your body works best when it is working — that means eating and digesting food. What’s more, most supplements promoted to help you live longer, boost memory, fight off dementia and more, fail to live up to their claims. And there’s another problem — many interact with common medications or just don’t work the way they would if you ate them in the foods they are naturally found in. You could spend a lot of money for no gain when you could do better by simply eating. Not only that, but you would miss out on one of life’s greatest pleasures — cooking and eating with family and friends. 9. You must always eat a "proper meal" Making sure you eat regularly is essential to help you live well and remain independent. However, eating three full meals a day can be a struggle if you have a loss of appetite, or find cooking too difficult or time-consuming. You can opt for prepackaged meals, frozen dinners, or takeaway foods, but some of these don’t contain the protein and other nutrients necessary to support ageing bodies and brains; others are high in sodium or saturated fats. If three good meals are too much of a challenge, five to six small meals or well-chosen snacks can be just as beneficial. 10. Malnutrition is part of getting older Malnutrition can affect anyone — at any age — and is not a normal part of the ageing process. However, with age comes a greater risk of malnutrition and it’s important that you don’t dismiss the warning signs as being a part of "old age". For more information on healthy habits for eating well, read the <a rel="noopener" href="https://homeinstead.com.au/resources/nutrition-seniors" target="_blank">full nutrition guide</a>. What healthy habits have you tried to incorporate into your life? Written by Ngaire Hobbins. Republished with permission of <a href="https://www.wyza.com.au/articles/health/nutrition/10-nutrition-myths-to-ignore.aspx">Wyza.com.au</a>.

Body

Does microwaving food kill its nutritional value?

The rumour: Microwaving food removes its nutritional value. The verdict: If you do it right, microwaving food is one of the best ways to retain your food’s nutritional value. “Microwaving is actually one of the better food-heating methods, alongside steaming and stir frying, compared with boiling, as nutrient loss is less,” Helena Gibson-Moore, a nutrition scientist at the British Nutrition Foundation, told Women’s Health. Catherine Adams Hutt, a dietician and food scientist, adds: “Whenever you cook food, you'll have some loss of nutrients.” She says, “The best cooking method for retaining nutrients is one that cooks quickly, exposes food to heat for the smallest amount of time and uses only a minimal amount of liquid.” And as microwaving food does exactly that, you can go forth and create bulk meals to eat later. Do you like the convenience of microwaving food or do you prefer other methods to reheat food? Share your tips with us in the comment below. Related links: <a href="/health/body/2016/05/tricks-to-make-healthy-supermarket-choices/">4 super simple secrets to make healthy supermarket choices</a> <a href="/lifestyle/home-garden/2016/04/kitchen-tricks-that-that-will-save-you-money/">8 kitchen tricks that that will save you money</a> <a href="/lifestyle/home-garden/2016/04/14-essential-kitchen-secrets/">14 essential kitchen secrets</a>

Body

Can you spot the difference between these two meals?

We all know eating healthily isn’t as easy as it looks – and Australian dietician <a href="https://www.instagram.com/movingdietitian/?utm_source=ig_embed&action=profilevisit" target="_blank">Paula Norris</a> has proof of that in a new Instagram photo. She posted a photo of two very similar looking meals asking her followers to “spot the difference” between them. She shows that by adding or removing just a few ingredients from our plates can make a big different when it comes to the calorie value of the dishes. Paula explains calorie heavy dressings, too many grains and not enough vegetables can result in a salad with “calories closer to that of a risotto”. <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 658px; padding: 0; width: calc(100% - 2px);" class="instagram-media"> <div style="padding: 8px;"> <div style="background: #F8F8F8; line-height: 0; margin-top: 40px; padding: 50.0% 0; text-align: center; width: 100%;"> <div style="background: url(data:image/png; base64,ivborw0kggoaaaansuheugaaacwaaaascamaaaapwqozaaaabgdbtueaalgpc/xhbqaaaafzukdcak7ohokaaaamuexurczmzpf399fx1+bm5mzy9amaaadisurbvdjlvzxbesmgces5/p8/t9furvcrmu73jwlzosgsiizurcjo/ad+eqjjb4hv8bft+idpqocx1wjosbfhh2xssxeiyn3uli/6mnree07uiwjev8ueowds88ly97kqytlijkktuybbruayvh5wohixmpi5we58ek028czwyuqdlkpg1bkb4nnm+veanfhqn1k4+gpt6ugqcvu2h2ovuif/gwufyy8owepdyzsa3avcqpvovvzzz2vtnn2wu8qzvjddeto90gsy9mvlqtgysy231mxry6i2ggqjrty0l8fxcxfcbbhwrsyyaaaaaelftksuqmcc); display: block; height: 44px; margin: 0 auto -44px; position: relative; top: -22px; width: 44px;"></div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/p/BfG7fjnBPlS/" target="_blank">A post shared by Paula Norris, Dietitian 🇦🇺 (@movingdietitian)</a> on Feb 12, 2018 at 11:24am PST </div> </blockquote> In her example above, Paula breaks down the ingredients in to seemingly similar dishes. On the left: <ul> <li>1 cup cooked pearl barley</li> <li>70g haloumi</li> <li>1/3 zucchini</li> <li>2 florets broccoli</li> <li>1/4 capsicum</li> <li>50g eggplant</li> <li>3 cherry tomatoes</li> <li>200g poached chicken</li> <li>1/2 cup herbs</li> <li>Dressing of 2tsp olive oil and 2tsp balsamic vinegar</li> </ul> On the right <ul> <li>1/2 cup cooked pearl barley</li> <li>35g haloumi</li> <li>2/3 zucchini</li> <li>5 florets broccoli</li> <li>1/2 capsicum</li> <li>100g eggplant</li> <li>5 cherry tomatoes</li> <li>100g poached chicken</li> <li>1/2 cup herbs</li> <li>Dressing of 2 tsp balsamic vinegar and 2tsp seeded mustard</li> </ul>

Body

Are you getting enough zinc?

A hundred years ago, zinc was abundant in many soils. Nowadays, most soils in the world are zinc deficient, except for soils predominantly from biodynamic farms. This means that, where once fruit and vegetables, and even grain-based foods such as breads and cereals, provided us with a small, steady top-up of zinc, the zinc levels in many of the foods we eat today are inadequate to avoid deficiency. Zinc is a superstar of a nutrient. It contributes to hundreds of processes inside your body, plenty of which are reflected on the outside. Zinc is critical for wound healing. Whether a cut on your finger, the place where a surgical incision was made, or the aftermath of a pimple, zinc is necessary for the skin involved in these traumas to heal and it helps to prevent scar formation. Zinc is also required for proper immune system function, as well as for the maintenance of vision, taste and smell. It is essential to the creation of over 300 enzymes necessary for you to have great digestion: the foundation of all health. Zinc even nourishes the scalp, helping to maintain the integrity and strength of hair, and low zinc levels have been linked with hair loss and a dry, flaky scalp. If you have a teenager at home with smelly feet that don't seem to get any better no matter how many times they wash them, it's likely to because of a zinc deficiency. Zinc is used in the production of sex hormones, and so when sex hormone production soars in teenage years, their requirements for this mineral skyrockets. A zinc deficiency may be the underlying cause of sex hormone imbalances in adults, contributing to lowered testosterone, PMS, fertility challenges or monthly breakouts. The recommended dietary intake (RDI) for a nutrient is the amount required to prevent a deficiency, not the amount needed for optimal health and great energy and vitality. The RDIs for zinc across each age group are: <ul> <li>1-3 years: 3mg</li> <li>4-8 years: 4mg</li> <li>9-13 years: 6mg</li> <li>Boys: 14-18 years: 13mg</li> <li>Girls: 14-18 years: 7mg</li> <li>Men 19+ years: 14mg</li> <li>Women 19+ years: 8mg</li> <li>Pregnant women: 10–11mg</li> <li>Lactating women: 11–12mg</li> </ul> These days, our only real food sources of zinc include: <ul> <li>Food sources (per 100g)</li> <li>Oysters: 48mg</li> <li>Beef: 7mg (when cooked)</li> <li>Lamb: 3mg (when cooked)</li> <li>Eggs: 1.2mg (1 egg = 0.5mg)</li> <li>Seeds: 7mg (2mg per 30g serve)</li> </ul> From looking at those food sources you can see that, realistically, we would probably need to be eating oysters every day to obtain enough zinc to avoid deficiency. But who eats oysters that often? So, if we look at bee, the next one on the list: for a woman to meet her minimum requirements, she would need to eat at least 800g of cooked beef a week. Men would need almost 1.5kg of cooked beef per week to meet their minimum needs. Yet, not only is this not practical but it isn't even advisable. Why? Well, the World Cancer Research Fund (WCRF), one of the most evidence-based cancer research groups in the world, shares that to decrease the risk of colorectal cancer, we need to eat less than 500g of red meat per week. So how on earth are we supposed to get our zinc these days? The answer is that most of us aren't. Many people today are not getting enough of this vital mineral that is responsible for the taste and texture of food. It may be contributing to why young children today tend to be fussier with food than in the past. Some signs of zinc deficiency may include: <ul> <li>Poor blood glucose management</li> <li>Sugar cravings</li> <li>Loss of appetite</li> <li>Poor resistance to infection</li> <li>Skin infections</li> <li>Easy skin scarring</li> <li>Lowered fertility</li> <li>White spots on finger nails.</li> </ul> Zinc can be supplemented and, if it is, it is best taken before bed to maximise absorption. Written by Dr Libby Weaver. Republished with permission of <a href="http://www.stuff.co.nz/" target="_blank">Stuff.co.nz</a>.

Body

What foods to eat over 60 to maximise nutritional intake

<img width="126" height="125" src="https://oversixtydev.blob.core.windows.net/media/7264761/1_126x125.jpg" alt="1 (48)" style="float: left;"/>Dr Vincent is a world-renowned clinical nutritionist, food scientist and expert on antioxidants. Diet is perhaps the most crucial contributing factor to the health of people over 60. As with most physiological functions, our digestive function and efficiency inevitably slow down as our age advances. This makes it even more important to make sure that the food we eat nourishes our ageing body, maintains and strengthens our bones, keeps our heart healthy, ensures our mobility and maintains our cognitive function. Life over 60 in this day and age is very different to what it used to be. There are plenty more activities, more accessible public spaces and more time for over-60s to enjoy their lives without having to stick to a schedule. But the only way you’re going to enjoy all this free time is by maintaining your health. Here are my five tips when it comes to eating healthy for people over 60. 1. Watch your calorie intake and indulge in moderation As our age advances and as our physical activity decreases, our body needs less calorie intake than when we were younger. We need to make sure that we do not over-eat, as these excess calories will be deposited as fat and ultimately this causes weight issues. Snack smartly and wisely. Instead of going for a pack of biscuits, a brownie or a pastry, it would be better to reach for a handful of almonds, pistachios or some slices of apple. This is not to say that we should stop enjoying life, however. Let’s face it – cake, ice cream, biscuits, pastries and chocolate make us happy, and as long as we don’t have any health issues that prevent us from having them, we are allowed to indulge once in a while – the key is moderation. Remember that foods such as rich, creamy pasta dishes, potato bakes and bacon and eggs are high in calories and fat, so try to eat lean meats and avoid dishes laden with butter and cheese. 2. Fats and oils can be good, embrace them As we know, recent studies have shown that fats and oils are not the bad guys they have been portrayed all this time. Healthy amounts of good fats and oils may help to maintain our skin health, cardiovascular health as well as brain functions. Foods like avocado, olive and olive oil, nuts, coconut oil and fish are good sources of healthy fats and oils. 3. Limit your sugar intake As we age, our insulin response becomes less effective and if we don’t watch our sugar intake, it may cause a spike in our blood sugar level. In a Mayo Clinic study of 940 seniors aged 70 and older, it was observed that seniors with a diet high in carbohydrates and low in fat and protein were nearly four times as likely to develop mild cognitive impairment. High sugar intake was also associated with a greater risk of mild cognitive impairment. High sugar intake also negatively impacts our digestive health and in turn decreases the efficiency of our body to absorb nutrients. 4. Fruit and vegetables do wonders for your gut Fresh fruit and vegetables are important not only for their fibre and vitamin C content but also for their antioxidants. Vegetables such as spinach and bok choy are also good sources of minerals such as iron and calcium. As we age, our digestive system slows, and we become more prone to constipation. Increasing your intake of fruit and vegetables will help keep you regular, not to mention providing important nutritional benefits. 5. Protein is truly one of life’s building blocks Protein is extremely important for our aging body because it helps to maintain lean body mass. Lean meat such as chicken, turkey and pork are excellent sources of protein. While I like to recommend fish, we need to be careful about the presence of nasties such as lead and mercury – which is an increasing problem. What do you eat to stay healthy? Share your tips with us in the comments below.

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