jerryking + nutrition   22

Does oat milk stack up nutritionally to other non-dairy milks?
September 30, 2019 | The Globe and Mail | by LESLIE BECK

Read labels to know what your plant-based beverage provides and what it doesn’t.

If you’re replacing dairy in your diet, consider protein. Soy and pea milks have the most, followed by oat milk.

To get a vitamin and mineral content that is similar to cow’s milk, choose a fortified product (most are). If it’s fortified, the nutrition label will state a daily value of 25 to 30 per cent for calcium.

Avoid added sugars by opting for an unsweetened milk alternative.

While non-dairy milks provide nutrition, keep in mind that they are processed foods.

To get the most nutrients, along with plenty of disease-fighting natural plant compounds, include the original whole foods – e.g. oatmeal, cashews, almonds, hemp seeds, edamame, tofu, dried peas – in your regular diet.
beverages  Leslie_Beck  nondairy  nutrition  plant-based 
13 days ago by jerryking
8 Muscle Gaining Mistakes - Men Over 40 (FIXED!!) - YouTube
(1) Start with the Warm-up, get body ready to train. Get your heart rate up. Break a sweat.
(2) Focus on building strength. Do so responsibly. Controlled strength is the focus. Commend the weight that you use. Pause reps for bench press and squats. Progressively overloading.
(3) Train the mind-muscle connection. Pursuit of the quality of each repetition. Introduction of joint stability and muscular control.. Now feed more into controlled strength.
(4) How to string quality reps into quality sets and a quality workout? Introduce metabolic training. Lighter weights on exercises and going for the burn (metabolic stress). Get THROUGH the burn.
(5) Train like an athlete. Be scientific, be purposeful. Doing athletic things. E.g. Jumping. Don't be one dimensional.
(6) Boring corrective exercises. Face-pulls.
(7) What type of cardio? Do sparing cardio. Battle ropes, sled push, Farmers carry,
(8) Nutrition and supplementation. Our metabolism changes. Reliance on consistent, high quality nutrition. Be on point with your nutrition. Focus on increasing consistency of diet.
aging  AthleanX  cardiovascular  diets  midlife  mistakes  nutrition  power_of_the_pause  strength_training 
20 days ago by jerryking
Low on iron? Add these foods to your diet - The Globe and Mail
LESLIE BECK
SPECIAL TO THE GLOBE AND MAIL

ANIMAL VERSUS PLANT IRON
Food contains two forms of iron. Heme iron, attached to the protein hemoglobin in animal foods such as meat, fish, seafood and eggs, is easily absorbed by the body.

Iron in plant foods such as beans and lentils, soy, nuts, whole grains and vegetables is called non-heme iron. It’s not attached to hemoglobin, making it harder for the body to absorb. Non-heme iron is also added to iron-enriched breakfast cereals and breads.

There are ways, however, to increase the amount of non-heme iron your body absorbs.
You’ll get more iron from plant foods if you eat them cooked (vegetables), sprouted (breads, grains, beans, lentils), soaked (nuts) and fermented (tempeh) since these preparation methods release iron from phytates, natural compounds in plants that bind iron.

Including a vitamin C-rich food (e.g., sweet bell pepper, broccoli, cauliflower, tomato sauce, strawberries, kiwifruit, citrus fruit) in a plant-based meal will also boost non-heme iron absorption. The acidity of the vitamin converts iron to a form that’s more readily absorbed.

Tannins in coffee and tea reduce iron absorption, so it’s best to drink them between meals. Calcium also interferes with iron absorption; take calcium supplements a few hours before or after an iron-rich meal.
diets  food  iron  Leslie_Beck  nutrition 
may 2019 by jerryking
Is your liver too fat? Time to put it on a diet - The Globe and Mail
LESLIE BECK
Special to The Globe and Mail
Published Friday, Mar. 03, 2017

How can you get rid of a fatty liver?

Lifestyle modification is the cornerstone to treating – and preventing – non-alcoholic fatty liver disease. Gradual weight loss, dietary modification and exercise are required to effectively remove fat deposits in the liver.

+++++++++

A diet plan for fatty liver disease:

Lose excess weight:

Restrict refined grains: Limit intake of high glycemic foods such as white breads and crackers, refined breakfast cereals and white rice which spike glucose and insulin levels. Choose fibre-rich whole grains such as brown rice, quinoa, whole wheat pasta, 100-per-cent whole grain breads and cereals and oatmeal, foods that raise blood glucose gradually, not quickly.

As a source of prebiotics (fibrous carbohydrates), whole grains also help feed beneficial gut bacteria. Some evidence suggests that an altered gut microbiome plays a role in fatty liver disease.

Reduce sugars: Avoid sugar-sweetened beverages, whether they’re made with high-fructose corn syrup (fructose-glucose) or not.

Choose healthy fats: Emphasize monounsaturated fat, the type found in olive oil, peanut oil, canola oil, avocado, almonds, cashews and pecans. Monounsaturated fat has been shown to increase fat breakdown and it may have anti-inflammatory benefits.

Eat fatty fish (e.g., salmon, trout, sardines) twice a week to get anti-inflammatory omega-3 fatty acids.

Boost antioxidant foods: Eat foods rich in dietary antioxidants such as citrus fruit, berries, mango, leafy green vegetables, carrots, sweet potato and nuts and seeds.

Avoid alcohol: If you have NAFLD or NASH, avoid drinking alcohol as it puts extra stress on your liver.

Increase exercise: Include at least 30 minutes of aerobic exercise five times a week and resistance training twice weekly.
aerobic  diets  exercise  fats  Leslie_Beck  liver  mens'_health  nutrition  weight_loss 
march 2017 by jerryking
Ask Well: Fatty Liver and Diet - NYTimes.com
By ANAHAD O'CONNOR JUNE 27, 2014

Dr. Kathleen Corey, the director of the Fatty Liver Clinic at Massachusetts General Hospital in Boston, advises her patients to exercise at least three times a week for 45 minutes.

Studies suggest that sugar consumption contributes to liver fat accumulation. And there is some data indicating that people who carry genetic variants associated with fatty liver are particularly sensitive to increased fat accumulation in response to sugar and refined carbohydrates.

One of the first pieces of dietary advice that clinicians who treat fatty liver give to their patients is to eliminate sugary drinks from their diets. But doctors say that patients with the disease are typically consuming too many calories of all kinds, not just sugar.

Often, patients are told to avoid eating heavily processed foods, which are easy to consume in large quantities and usually stripped of their fiber and other naturally occurring nutrients. Preliminary studies have found so far that fatty liver patients respond well to the Mediterranean diet, which includes plenty of fresh produce, nuts, olive oil, poultry and fish.
liver  diets  mens'_health  nutrition  Mediterranean 
december 2014 by jerryking
Nestlé bites into new market
December 15, 2006 | WSJ | Deborah Ball and Jeanne Whalen.

Acquisition from Novartis will provide entrée to pharma-like foods in the hopes of making medical-nutrition products taste good. Nestlé SA is betting on nutritionally engineered feeds for people with cancer or diabetes or for the elderly who struggle to keep on weight, in an unusual strategy for a maker of grocery-store food brands....Nestlé, the world’s biggest food company in terms of sales, hopes to expand the types of diseases it targets, while also tapping Novartis's relationships with hospitals, doctors and nursing homes. In turn, Nestlé’s expertise in flavours and packaging can help improve the taste and look of clinical nutrition items.
Big_Food  brands  Nestlé  cancers  aging  diabetes  nutrition  health_foods  flavours  packaging 
august 2012 by jerryking
Beet It - To Exercise Longer, Try Beetroot Juice - NYTimes.com
October 2, 2010 | By THE ASSOCIATED PRESS. the high nitrate
content of beetroot juice is responsible for its athletic benefits.
Scientists aren't exactly sure how it works, but suspect having more
nitric oxide in your body, a byproduct of nitrate, helps you exercise
with less oxygen. Bailey said the same effects might be possible if
people ate more nitrate-rich foods like beetroot, lettuce or spinach.

Bailey and colleagues calculated beetroot juice could translate into a 1
to 2 percent better race time, a tiny improvement likely only to matter
to elite athletes. They are still tweaking the dosage but say athletes
should consume the juice a few hours before training so their body has
time to digest it. Their latest study was published in June in the
Journal of Applied Physiology.
beverages  diets  endurance  exercise  juices  nutrition  running  sports_drinks 
october 2010 by jerryking
The Flu Fighters in Your Food
NOVEMBER 25, 2009 | Wall Street Journal | By LAURA LANDRO.
New Research Points to Ways to Boost Immunity by Making Sure Your Diet
Has the Right Nutrients.
Laura_Landro  food  healthy_lifestyles  nutrition  diets  immune_system  vegetables 
november 2009 by jerryking
More Reasons to Eat Your Veggies - WSJ.com
JULY 25, 2006 | Wall Street Journal | by SHIRLEY WANG and BETSY MCKAY.
nutrition  vegetables  mens'_health  healthy_lifestyles  food 
november 2009 by jerryking
The Produce Aisle
JULY 25, 2006 | Wall Street Journal | by SHIRLEY WANG and BETSY
MCKAY. The latest research on the 10 top-rated nutritious fruits and
vegetables.
nutrition  vegetables  fruits 
november 2009 by jerryking
Veg out, burger style
Aug 3, 2005 | The Globe & Mail pg. A.11 | by Leslie Beck.
hamburgers  Vegetarian  Leslie_Beck  nutrition  food  plant-based 
november 2009 by jerryking

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