You're familiar with the fad diet cycle: Today's keto diet is yesterday's Atkins.

There's a near-constant rotation of weight loss plans that promise to supercharge your metabolism, tap energy stores, and ignite your fat burnersall in the name of a thinner, leaner you.

The GOLO diet is an exception only to the fad diet churn-and-burn cycle in that it builds itself around an expensive supplement. That pill, called Release, isn't FDA approved. The research GOLO uses to tout the power of Release isn't, well, all that powerful.

And there's more to it.

The GOLO diet suggests that spiked insulin levels are the cause of slow metabolism, which, in turn, is responsible for weight gain. GOLO argues that when you can control your insulin levels, you wont store excess sugar in your blood, which your body then stores as fat. Regulated insulin levels equal regulated weight.

The company makes this claim based on a team of doctors and pharmacists, though the company does not disclose the names and affiliations of these experts.

To its credit, the GOLO diet, unlike Whole30 or keto, does not prohibit or severely restrict you from eating entire food groups.

Instead, the GOLO diet focuses on whole, unprocessed, and unrefined foods. At mealtime, a dieter selects one to two servings from each categoryproteins, carbs, vegetables, and fats.

A GOLO dieter eats three meals a day, with breakfast and lunch meals larger than dinner. The diet permits snacks if you go longer than four to five hours between meals or if you exercise.

While this type of eating plan can work, this is where the GOLO diet starts to veer into questionable territory.

Supplement territory.

One of the core components of the GOLO diet is a supplement called Release. The company claims that Release will help kickstart your body's ability to regulate insulin, increase your metabolism, and burn more fat.

Here's what's in Release: magnesium (15 milligrams in 1 capsule), zinc (10 mg), chromium (70 micrograms)*, rhodiola root extract, inositol, berberine HCl, gardenia, banaba leaf extract, salacia bark extract, apple extract, vegetable cellulose, dextrin, glycine, silica, citric acid

*These three ingredients are the only three ingredients with amounts listed on the label. The amounts of these ingredients, however, are not disclosed because the formulation is patented.

And then there's the price.

One bottle (containing 90 capsules) costs $50. Buy three bottles and you'll reduce that fee to $99, but you can't shop around for Release anywhere cheaper because you can only buy the supplement through the company.

Approach with caution, says Abby Langer, R.D., founder of Abby Langer Nutrition.

First, there's the idea that eating certain foods can drastically improve your metabolic rate.

Theres nothing you can really eat to boost your metabolism to any degree that you will have a significant change in weight, Langer says. Your metabolism is dictated by genetics and muscle mass and, sure, hormones. But there are so many factors that something you eat wont radically change it.

Theories do exist linking increased insulin and weight gain, but scientists still arent certain which hormones control metabolism and weight.

Its a theory for a reason. It hasnt been studied a lot in humans, she says. We really dont know definitively if insulin resistance is responsible for increased body mass.

The GOLO diet centers on whole foods, and doesn't require you to eliminate food groups, which is a smart way to eatbut you don't need the GOLO diet to eat this way.

And you surely don't need a supplement, says Langer.

Release is just a supplement. While it may not be harmful physically, I dont recommend it," she says.

GOLO dieters have reportedly lost upwards of 100 pounds in just 12 months, and that can carry undeniable allure for someone looking to lose weight.

Except that that weight loss may have occurred not from GOLO's proclaimed ability to help regulate insulin, but instead from switching from processed foods to whole foods.

While GOLO leans heavily on the theory that insulin resistance slows metabolism, Langer cautions that there is no simple or accurate way to definitively measure a persons metabolism. As a result, there is no way to measure the GOLO diet's success.

This is the hallmark of a fad diet, Langer says. You give the followers an outcome that they cant measure.

And the research cited by the company?

The research studies done to support GOLOs claims were small, she says. The studies were done by the company. None of their stuff has been published in peer reviewed journals."

Rather than following one of these one-size-fits-all diets, Langer says the best path to an effective diet is to talk to a registered dietitian and carve out a plan tailored to you life, your goals, and your eating habits.

And consider this, as it pertains to all diets: If there was one diet on which everyone would lose weight and keep that weight off foreverwouldn't everyone already be on that diet?

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GOLO Diet and Weight Loss - Is Golo Safe and Effective - menshealth.com

TERRE HAUTE, Ind. (WTHI)-2019 is winding down and soon 2020 will be here.

For many of us, the new year means new goals and that might mean changing our eating habits..but it's not always easy to achieve.

According to a survey,last year's top resolutions were eating healthy, getting more exercise, and saving more money.

Recent studies show that just 8% of people who set goals, achieve it. Meanwhile, 80% fail to keep it.

News 10 caught up with Blake Kramer, an exercise science major and manager at 5th Street Nutrition in Terre Haute.

He tells us thathealth-related resolutions are often broken because of a lack of consistency.

"Once you get to your goal you're going to go back to eating the way you did. You're not gonna cut your lawn and not expect it to stop growing right? So you have to keep reiterating to your body what you're trying to do," Kramer said.

The good news is there are ways you can successfully achieve your New Year's resolution. Here's how:

Start by being realistic, the first way to fall short is by making your goal unattainable.

Plan ahead... don't make your goal the day of.

Make a pros and cons list.

Reward yourself, track progress and most importantly stick to it.

"People want tosee drastic changes and I think that's not just a lot of people I think that's almost everybody but I think it's more important to set smaller goals and achieve so it gives your body and your mind something to achieve quicker," Kramer explained.

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New year, new diet: Health experts share advice on achieving a New Year's resolution - WTHITV.com

Believe it or not, these things will not involve a 30 day diet challenge or a crazy workout. Every year people make their resolutions with good intentions. Then guilt sets in and distractions happen. They are usually out the window by February. I try and teach my patients how to practice balance. Make small changes that make a big difference and dont beat yourself up if you make a mistake. Jump right back on as soon as you can, and it gets easier. Some of the major changes people want to make include losing weight or eating better, and exercising more. Today Id like to give you some tips on balance. Not diet tips, not exercise tips but things that will help to keep you balanced and able to make better decisions on the changes youre trying to accomplish.

My first tip involvestaking time to breathe. We take the breath for granted until it becomes compromised with disease. Breathing properly brings more oxygen to the body. There is a method of breathing called the relaxing breath or the 4 7 8 breathing technique. It can help reduce anxiety and aid with sleeping. Breathe in deeply for 4 seconds, hold the breath for 7 seconds, and exhale for 8 seconds. This is a simple technique that costs you nothing but your time and concentration. Try and practice it throughout the day. I would suggest at least three times a day and perhaps set your phone to practice it every hour. Youll see changes quickly.

Another involves hunger and diet. This is not a diet tip but a timing program for when you eat. Its called PFC every 3. Those of you who are my patients, know its been my topic the week for the past few weeks to help beat sugar cravings during the holidays. I will suggest you do this throughout the year to help balance blood sugar, keep up your metabolism, and of course help beat sugar cravings. Be sure and have a small meal that includes proteins, fats, and carbohydrates every three hours. This is actually quite easy and not as difficult as it may sound. For instance if you have a slice of cheese, an apple, and some crackers you just did it. Be sure and look at the nutritional information on the back of packaging, or look it up online. Youll see how many grams of fat, carbohydrates, and protein are in each serving. Just be sure and eat every three hours so you can maintain your metabolism to burn more fat, and keep your blood sugar balanced. Even if you eat the same amount of food each day, but split it up into smaller meals every three hours, you will feel better and become leaner.

My last tip involves stretching. This doesnt have to involve leaving the house for a special stretch class or yoga. In the meantime, if you just bend one knee as youre lying in bed before you get up and pull it to your chest. Release it and do the same on the other side. If you did this and held for five seconds each for three times, then you can get up and have your feet hit the floor with some blood flow to your muscles. This will stretch your spine and the muscles surrounding it. Be sure and breathe deeply while you stretch. The muscles need to oxygen exchange to get the maximum benefit. Doing this daily can help prevent muscle strains throughout the day. It will also help maintain adjustments youre getting from the chiropractor. These also may be done on the floor. Another simple floor exercise is to lie on your back and raise one leg up straight. Very gently, pull the leg in toward your chest, without bending your knee. If you are not quite that limber yet, take a towel or belt and wrap it around your calf and pull gently that way. Hold and breathe for five seconds and then stretch the other side. Do this 3 times. If youd like to learn more about medical stretching, I can help you with that, as I have a special stretch coach in my office who can customize a program for each individual.

By just practicing these three things can make your life easier this coming year. Huge changes that rarely last, arent effective. These small things are quite powerful.

For help with any of these tips or a second opinion on conditions you may have, please call my office for an appointment.

Should you have questions regarding my articles, please email me at

DrLeisa@CaringPainRelief.com Leisa-Marie Grgula, D.C. Chiropractic Physician Accurate Care Pain Relief Center 21043 N. Cave Creek Rd. #A9 Phoenix, AZ 85024 602-493-2228 http://www.CaringPainRelief.com

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Three simple things you can do to start the New Year right - Sonoran News

LOMA LINDA, Calif. Six mornings a week, youll find Heinz Lindsor in the gym.

I do aerobics. I exercise with a ball, he says.

Whats more impressive than his workout routine is his age.

I am 80 plus, he says.

And hes not the only octogenarian in this gym located inside Loma Linda Universitys Drayson Center.

My diet is an all plant-based diet, Dr. Benjamin Lau says.

Benjamin Lau and his wife Esther walk a mile to the gym every day for their half-hour workout. They are both in their 80s.

I put a lot of emphasis on food, Esther Lau says. That's probably the most crucial, what we eat and also how active we are.

In Loma Linda, California, being able to do a one-hour aerobics class later in life isn't uncommon. Much of the fuel to stay active and healthy for the people in this city is religion.

Started to work out I got really excited, oh this is great because I feel really vibrant, I feel 40 again. Is this possible, God? Marijke Sawyer says.

Loma Linda is home to one of the largest concentrations of Seventh-day Adventists. The Christian denomination puts an emphasis on a healthy diet and exercise.

Most Adventists, like 72-year old Sawyer, dont smoke or drink alcohol.

"My body is actually the temple of God, she says. So, therefore, whatever I put in I want to keep it whole. Clearer minds, better body, better performing in my life.

Many also follow a vegetarian diet.

Lots of fruits and lots of vegetables, and we grow a lot of our vegetables, so mostly unprocessed, Esther Lau says. "I cook very simply. Basically, I dont use any oil to cook but I do eat food that's naturally high in oils, like avocados, nuts and seeds.

Jackie Tucker, 71, is a lifelong vegetarian.

My grandfather died at 60 of a heart attack, Tucker says. My father died at 73 with blood-related heart disease so I know that the exercise and a diet have made a difference.

National Geographics Dan Buettner named this community one of his five original Blue Zones," places across the globe where people are living longer and healthier lives.

Loma Linda was the only Blue Zone listed in North America.

"It becomes normal, it becomes a way of life, Sawyer says. For me not to come out and not exercise, I would be frazzled because I just feel so much better. And my age I dont feel like Im 72. I love it.

But in Loma Linda, there is no fountain of youth or magic spell to be able to work out like Lindsor later in life.

A person who is motivated, he says, he or she can do a lot of good things to maintain a good level of health.

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A senior community in Loma Linda, California is thriving when it comes to health. These are their secrets - KSBY San Luis Obispo News

NEW YORK With people preparing their new years resolutions for 2020, the Alzheimers Foundation of America (AFA) is encouraging people of all ages to make healthy aging a priority in the new year.

When it comes to healthy aging, its never too soon to start, said Charles J. Fuschillo, Jr., AFAs president & CEO. Lifestyle choices like proper diet, exercise and staying mentally and socially active can all play a role in aging and brain health. Taking care of your body and brain is a resolution everyone should make, and keep, in 2020 and beyond.

AFA encourages individuals to take the following ten steps to promote good brain health and healthy aging: 1. Eat Well Adopt a low-fat diet high on fruits and veggies, like strawberries, blueberries and broccoli. Take daily vitamins. Limit intake of red meats, fried and processed foods, salt and sugar. In general, foods that are heart heathy are also brain healthy. Make sure to consult with your doctor about what is an appropriate diet based on your medical needs.

2. Stay Active Physical activity increases blood flow to the brain and can also help improve mood and overall wellbeing. Brisk walking benefits brain health, while aerobics can boost your heart rate, and weight training builds strength and flexibility. Try out different activities until you find one that works for you.

3. Learn New Things Challenge your brain by starting a new hobby like playing tennis, learning to speak a foreign language, trying a cooking class, or something you havent done before. Even something as simple as brushing your teeth with your non-dominant hand stimulates the brain by forcing it to think outside of its normal routine.

4. Get Enough Sleep Getting a consistent sleep every night is key; at least seven to nine hours is ideal. Having a good sleep environment is also helpful. Insomnia or sleep apnea can have serious physical effects and negatively affect memory and thinking. If you are having difficulty with your sleep, be sure to speak with your doctor about it.

5. Mind Your Meds Medication can affect everyone differently, especially as you age. Keep your doctor or local pharmacist updated on any changes with medications and have them review your drug list as medications can interact with each other.

6. Stop Smoking and Limit Alcohol Smoking can increase the risk of serious illnesses, while too much alcohol can affect memory, impair judgment and present safety issues.

7. Stay Connected Social interaction and maintaining an active social life are very important for brain health, cognitive stimulation and mood. Invite friends and family over for a meal, board games, or just to hang out. Engaging in your community and participating in group activities is also beneficial.

8. Know Your Blood Pressure Blood pressure can impact your cognitive functioning. Visit your physician regularly to check your blood pressure and make sure it is in normal range.

9. See Your Doctor Maintain checkups. Health screenings are key to managing chronic illnesses, such as diabetes, cardiovascular disease, and obesity, all of which can impact brain health. Speak with your physician about any concerns or questions you have about your health.

10. Get a Memory Screening Our brains need regular checkups, just as other parts of our bodies do. A memory screening is a quick, easy, non-invasive exam for our brains. Talk to your doctor about getting a screening as part of your annual wellness exam or call AFA at 866-232-8484. Additional information about healthy aging, brain health and wellness and memory screenings can be found on AFAs website, http://www.alzfdn.org or by calling AFAs Helpline at 866-232-8484. The helpline is open seven days a week.

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Make Healthy Aging a New Year's Resolution in 2020 - FOX 15

The popular new documentary The Game Changers, is highlighting the benefits of plant-based living. The film follows James Wilks, a Special Forces trainer and the Ultimate Fighter winner, as he searches for diets that benefit his training needs.

The message from the film touts the health benefits of a vegan diet. As the documentary moves along, it interviews Scott Jurek, Kendrick Farris and Dotsie Bausch about their vegan diets and how it has influenced their training for the better. The films message focuses on maximizing athletic performance with a plant-based diet.

Critics are calling out the film for picking and choosing science to show in the film. And they say it shows an extreme version of a lifestyleand that Game Changers is pushing a vegan diet over all other diets.

Of course a vegan diet can include processed foods that arent made for optimal performance. Sports nutritionist Barbara Lewin told Healthline that in order for a vegan diet to be healthy, it must be well-rounded. If youre living on crackers, vegan cheese, and other processed foods, its not a good choice. For a vegan diet to be healthy and to work for the elite athlete, it has to have a strong foundation in vegetables and fruits, legumes, whole grains, nuts, and seeds, says Lewin.

Any increase in plant-based eating will improve yourhealthand the planet. For those of you interested in eating more plant-based, we highly recommend downloading theFood Monster App with over 15,000 delicious recipes it is the largest meatless, plant-based, vegan and allergy-friendly recipe resource to help reduce you get healthy and strong!

In response to questions about plant-based eating, David Nieman,DrPH, FACSM, a professor of health and exercise science and director of the Human Performance Laboratory at Appalachian State University in North Carolina, told Healthline of the plant-based diet, Plant-based dietary choices are at the heart of all healthy eating patterns.

The film is executive produced by James Cameron,Chris Paul, Jackie Chan, Lewis Hamilton, Novak Djokovic, and Arnold Schwarzenegger. The movie is available on Netflix and iTunes.

Heres how to tell if youre getting enough protein, why healthy fats are important for athletes, and what carbs will serve you best.

Curious about other ways to get enough protein on a vegan diet? Check out the following resources:

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health and more! Dairy consumption also has been linked many health problems, including acne, hormonal imbalance, cancer, prostate cancer and has many side effects. Learn aboutsome Common Health Concerns That May Disappear Once You Ditch Dairyand 10 Calcium Supplements For Healthy Living on a Dairy-Free and 10 Carrageenan-Free Non-Dairy Products!

Here are some resources to get you started:

For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to the One Green Planet Newsletter!Lastly, being publicly-funded gives us a greater chance to continue providing you with high quality content. Please consider supporting us by donating!

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Want to Get Really Strong on a Plant-Based Diet? Don't Forget to Watch Netflix Documentary Game Changers in 2020! - One Green Planet

By ClarksvilleNow.com December 30, 2019 9:14 am

NASHVILLE, Tenn. (CLARKSVILLENOW) As 2019 wraps up and we roll into a new decade, many are going in with a vision to change their lives and better their health.

Making immediate lifestyle changes arent easy but can have a lasting long-term benefit on your overall health.

At Vanderbilt University Medical Center a study looked at a list of 10 lifestyle behaviors, any of which a person can change immediately, and asked which ones have a long-lasting impact on health?

Heres the list, in random order:

Leading the way as most impactful was 1. eating a low-fat diet, 2. aerobic exercise; 3. nonsmoking; 4. seat belt use, and 5. adequate sleep.

We wanted to identify what we could tell people they could start doing right now, said Mary Yarbrough, M.D., MPH, associate professor of Clinical Medicine and executive director of Faculty and Staff Health and Wellness, and the senior author of the study, which was published in the American Journal of Preventive Medicine.

People can get paralyzed by so much information. This can provide focus, she said.

The study was based on 10 years of de-identified data provided by Vanderbilt employees who voluntarily participated in an annual health risk assessment. The researchers examined the data from more than 10,000 Vanderbilt health risk assessments submitted between 2003 and 2012, and matched risk factors to health outcomes across the studied population.

This is one of the most important questions that people ask themselves: Of the health behaviors that I can control today, what are the most important to my long term health outcomes? said Daniel Byrne, Director of Quality Improvement and Program Evaluation in the Department of Biostatistics, who was the lead author of the study.

He noted that the data show that even small changes can affect health over time.

If you are sedentary, and begin to exercise one day a week, that benefits significantly the prevention of diabetes, he said. You cant change your age, race or genetic makeup, but you can change what you eat or how much you exercise.

Yarbrough said that she thought one of the most significant findings of the study was the importance of sleep.

The thing that I most often hear people say about their health that I think we need to educate them about is, I dont need much sleep. We need to remind people that seven to eight hours of sleep is really a good idea.

She noted that diet, exercise, nonsmoking and wearing seat belts are better-known healthy lifestyle measures than adequate sleep, but in terms of healthy-habits education, sleep is our next frontier.

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Vanderbilt study investigates which New Years resolutions are most beneficial for long-term health - Clarksville Now

The reported health benefits of a vegan lifestyle have seen in soar in popularity. Photograph: YAY Media AS/Alamy

Katharina Wirnitzer was in the midst of training for the Bike Transalp race, one of the worlds toughest endurance events, when she began investigating whether a vegan diet was suitable for athletes.

The year was 2003 and veganism was a long way from the current boom, which has established it as one of the most in-vogue dietary trends. But Wirnitzer, a sports scientist at the University of Innsbruck, had become intrigued by the resurgence of ancient theories linking plant-based diets with improved athletic performance.

The first athletes on strict plant-based diets were gladiators, she says. Roman scripts report that all fighters adhered to gladiatoriam saginam, which was based on plant foods, including large amounts of legumes, pulses and grains, and contained little or no animal protein.

Now, almost two millennia later, Wirnitzer is one of a handful of researchers trying to get to the bottom of whether veganism could enhance an athletes chances of sporting success. Over the past decade, she has led the NURMI study, the broadest initiative so far investigating the effects of a vegan diet in high-performance, ultra-endurance sports.

NURMI is particularly timely because veganisms association with various health benefits from weight loss to decreased risk of inflammatory disease has seen the diet soar in popularity in recent years, both amongst the general public and elite sportsmen. The most recent survey by the Vegan Society estimates that there are around 600,000 vegans in the UK a fourfold increase over the past five years while high-profile athletes from Lewis Hamilton to Jermain Defoe have begun experimenting with veganism.

However, despite the boom in veganism, even the most optimistic scientists caution that there is still much we do not understand about the diet. In particular, little is known about the long-term consequences of veganism and whether it does hold significant advantages over an omnivorous or vegetarian diet.

Portrayals of the diet can be partisan: the recent blockbuster Netflix documentary The Game Changers has since been tainted by revelations that the executive producers are cofounders of a vegan food company and that much of the evidence presented in the film is selective, low-quality and anecdotal. Moreover, as with so many dietary interventions, the search for the truth about veganism is often clouded by the potential financial gains with predictions that the global vegan food market will be worth $24.3bn by 2026.

This is perhaps unsurprising. Whether it be the trendy city bars offering vegan wine, or the array of new products launching in supermarkets and health food stores, veganism is the wellness industrys new cash cow. Market-research experts have already predicted that the value of the global vegan food market will reach $24.3bn by 2026. Vegan cheese alone is expected to develop into an industry worth nearly $4bn within the next five years.

So what do we really know about veganism and what it can do for our health?

At Sheffield Hallam University, David Rogerson has spent the past decade studying the effects of dietary interventions on physical health. He says that one reason veganism could be good for you is because it can protect against cardiosvascular diseases, by reducing obesity and lowering cholesterol. These chronic illnesses cost the UK around 9bn a year; veganism may be the solution.

Theres growing evidence that reduced consumption of animal products, coupled with an increase in plant-based foods, seems to be good for our health, says Rogerson. This is perhaps due to these foods containing lot of antioxidant phytonutrients and nitrates, while some animal products contain lots of pro-inflammatory fats and lead to the production of a metabolite called TMAO, which has been linked to cardiovascular problems.

The anti-inflammatory effect of plant-based foods is thought to be the reason why vegan diets appear to relieve symptoms of some auto-immune diseases such as rheumatoid arthritis. The tennis player Venus Williams, who suffers from Sjgrens syndrome, credits turning vegan with mitigating the extreme fatigue associated with the condition, and with enabling her to continue competing at the highest level.

The full picture is rather more complex than it first seems. Scientists have found that a combined group of vegetarians and vegans appeared to have a higher risk of haemorrhagic stroke than did meat-eaters. But owing to the small number of vegans in the study, it is hard to draw firm conclusions. Possible reasons might be related to lower cholesterol levels or a deficiency of some nutrients, such as vitamin B12, says Tammy Tong, a researcher in the University of Oxfords Nuffield Department of Population Health. Vegans are also at a higher risk of B12-deficiency, since the nutrient is only naturally available from animal foods. Low B12 levels may be linked to raised blood levels of homocysteine, which may be linked to higher risk of stroke.

While vegan lobby groups have claimed that the diet results in a healthier gut microbiome and reduces the risk of some cancers, compared to meat-based diets, experts say there is little concrete evidence to back this up. There was one US study which looked at all gastrointestinal-tract cancers combined and found no difference in vegans compared with non-vegetarians, says Tong. Two studies have looked at colorectal cancer risk in vegans and both reported no significant difference compared to non-vegans.

The reason we still know relatively little is because while the term vegan was coined in 1962, for a long time scientific studies classed vegans and vegetarians together. But with increasing amounts of sports-science funding going into studying veganism, it may actually be through athletes, and their endless quest for faster, higher, stronger, that we learn most about the diet in the years to come.

The NURMI study follows 8,000 runners from across Europe, including meat eaters, vegans and vegetarians and aims to see whether following a vegan diet over time leads to greater endurance over the half-marathon and marathon distances. In the next few years, NURMI will publish one of the first analyses of how vegan runners compare to their meat-eating equivalents and, according to Wirnitzer, we are still in the infancy of understanding how our nutritional intake can boost athletic ability.

There is huge potential that is still untapped, both in terms of health and performance in sporting competition, she says.

One of the reasons athletes across such a range of sports are interested in the vegan diet is because it may boost immunity as well as aiding recovery and rehabilitation from injury. Plant-based foods such as beetroot are known to contain dietary nitrates that aid blood-flow, and oxygen and nutrient transport through the body.

Elite athletes are looking at all available legal options to enhance their performance, says Richard Brennan, managing director of Sports Science Consultants, who is studying athletes who have been meat-eaters all their lives, and are now moving towards a vegan diet. What were focusing on are the benefits to overall health which could enhance the training responses in terms of conditioning different energy systems, adapting more effectively to strength and power training programs, and having less time off sick to train.

These are the hopes for veganism, but scientists warn that, so far, there have been so few studies of athletes that there is very little evidence to support them. Wirnitzer published a landmark 2014 paper that showed that a well-planned vegan diet meets the nutritional requirements of endurance athletes, but we still know virtually nothing about whether it is the optimum diet.

Scientists have raised concerns that the diet is too restrictive for athletes who are travelling the world competing in sporting competitions. Athletes could become malnourished, be unable to maintain muscle mass and suffer deficiencies in B12 (which would lead to fatigue and poor oxygen transport), calcium and vitamin D.

Theres the potential for lower intakes of these minerals which play a role in bone health, says Rogerson. There is evidence to say that vegans experience greater bone turnover and reduced bone-mineral density, so this could mean that vegans are at an increased risk of bone injury. We also know that female athletes might be at an increased risk of such injuries if they dont eat enough, so this is potentially a double-whammy.

Concerns about the practicality of veganism extend to the general population. One question is whether vegans can plan their diet well enough over many years to avoid developing deficiencies. There have been two population studies that have monitored vegans over time, one following Seventh Day Adventists in the US and Canada, and the EPIC-Oxford study, which tracked the health of nearly 50,000 meat-eaters, vegetarians and vegans across the UK. Scientists involved in the latter have found that while consuming vegetables rich in calcium, such as kale and broccoli, can protect bones, in reality many vegans dont actually meet their calcium requirements. As a result, they have found a 30% increased risk of fracture in vegans compared to vegetarians and meat eaters.

More research is still needed to understand possible differences in fracture risks and whether any differences are related to diet or other factors, says Tong. For example, low BMI has also been linked to higher risks of some fractures and in some studies vegans exhibit lower BMI and bone-mineral density than do vegetarians.

Because of these concerns, some research groups have begun comparing veganism to other diets rich in plant-based foods, which are associated with many of the same benefits, such as the Mediterranean and New Nordic diets. Earlier this year, researchers at Sheffield Hallam University conducted a pilot study comparing a Mediterranean and vegan diet over a short-term period, with intriguing results. While both diets appeared to offer similar positives in terms of weight-loss and reduced cholesterol, evidence was much stronger for a Mediterranean diet when it came to improving blood-vessel health.

Our findings suggested that the Mediterranean diet improved the way that the endothelium of the small veins work, says Markos Klonizakis, one of the scientists who ran the study. This might not sound important, but it is. This becomes dysfunctional over time so it is crucial for cardiovascular health. The magic of the family of Mediterranean diets is that they are tested and proved over a very long period of time, in a relatively large area of the globe. For example, we know that traditionally people in Crete lived long and had low rates of diabetes and cancer.

So what next for veganism? Scientists across the board agree that we dont yet know enough to decide conclusively one way or another, but as many point out, the success of any diet ultimately comes down to the eating habits of the individual.

The success of a vegan diet will rest on the conscientiousness of the individual undertaking it, says Rogerson. Its restrictive and unless we pay attention to the elements of the diet that it excludes, then we might be putting ourselves at risk of developing deficiency-related problems. It has become easier to follow with vegan-friendly food products in supermarkets, which are fortified with nutrients that can be absent from the diet.

Another point is that people who choose to adopt a vegan diet might be more inclined to adopt health-related behaviours than the norm. Such groups might be more inclined to exercise and be aware of the nutritional adequacy of the foods they eat. We need to look at this further.

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Is veganism as good for you as they say? - The Guardian

By

Seattle Times business reporter

By now, that tree in the living room is probably transitioning, from fire hazard and symbol of holiday cheer to extreme fire hazard and sad reminder that its nearly time to begin your diet, exercise and sobriety plans. Here are some ways to dispose of your Christmas tree in the Seattle area:

In Seattle, you can put up to two trees next to your yard waste cart on collection day through the end of January. You can also bring up to three trees no more than 8 feet long and 4 inches in diameter to city waste transfer stations. Beginning Feb. 1, extra disposal fees apply for both curbside pickup and disposal at transfer stations.

Lights, ornaments and anything else thats not part of the tree should be removed first, of course.

Several other area cities offer similar free or discounted pickup programs for trees during January. King Countys Green Holidays website http://www.kcgreenholidays.com offers links to programs for other cities and towns, as well as a list of public and private waste-handling facilities around the county along with hours and prices charged for tree disposal. The site also offers resources for recycling other holiday items, such as lights, wrapping paper, cooking oil from that mega batch of latkes and electronics.

Local groups, such as the Boy Scouts, will pick up and dispose of trees, or collect them at a central location, for a donation. For example, Boy Scout Troop 600 is scheduling pickups within a large service area in Bellevue west of Interstate 405 for $15 each, provided scheduling is completed by Dec. 31. Sammamish Scout troops have a similar program for the Sammamish plateau.

In Snohomish County, options include Everett Community College, which has been recycling trees since 2009. People can drop them off at a campus parking lot for free on weekdays during January.

There are also a variety of ways to reuse a Christmas tree in your own yard.

Trees can become temporary habitat for birds seeking shelter in winter. Stand the tree up outside in a corner of the yard and load its branches with suet cakes or bird seed.

Christmas tree branches can also make a good base for a backyard compost bin or mulch for lining garden paths. And the tree trunk can be sliced into discs for use in next years holiday crafts.

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Heres how to reuse or dispose of your Christmas tree in the Seattle area - Seattle Times

With his straight-talking advice and digs at diet-industry fads, exercise guru James Smith has cultivated a huge online following. Zoe Beaty meets the Gordon Ramsay of personal training

I am lying face up, frog-legged and thrusting on a spongy blue block. It is Tuesday morning in a dimly lit gym in Queens Park, northwest London, and as a very deep voice rumbles next to me I raise my hips in time with his count: ... 10, 11, 12 . Im in the middle of a one-to-one session with one of the most sought-after personal trainers in the world, a big, brawny, blond 6ft bloke who has risen from nowhere (Gloucester), knocked current fitness It boy @JoeWicks for six and stolen the coveted crown of the fitness world: Instagrams Next Big Thing.

James Smith, as he attests, isnt just any personal trainer. Rather, the 30-year-old is the online PT with the fastest-growing following, known

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Meet James Smith, the personal trainer changing the way you think about fitness - The Times