This new short film on reversing diabetes with a plant-based diet from the creators of Forks Over Knives (www.forksoverknives.com/adams) captures how the charismatic Brooklyn Borough President Eric Adams turns his health around after a devastating diabetes diagnosis. www.forksoverknives.com has over 400 healthy whole-food plant-based recipes, expert tips, and tools to help you transition to the life-saving, whole-foods, plant-based diet.
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Hi I’m Rich Roll. Nice to meet you. I’m a vegan ultra-endurance athlete and podcaster. I write books and travel the world giving talks. But mainly I’m a dad of four. My wife Julie is much better at stuff than me. She is a yogi, musician, mom, and vegan chef & cookbook author. She makes amazing nut cheese. If you want to know more, the NY Times wrote a couple things about us:
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With summer around the corner, there’s no better time to lose some weight. What are you waiting for? Get the most out of life as humanly possible! You will feel better & look better and have more confidence. In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro says that lifestyle changes are hard. But what if he could promise you faster fat loss results? Here you go!
1. Intermittent fasting – eating in cycles (consume all calories in a window) such as the 16:8 method which you break the fast with breakfast
2. Fasted cardio – perform cardio on an empty stomach. Along with this, use a body analyzer scale which is the only real way to know what’s going on with your body. Weigh yourself at the same time everyday. The amount of water you drank the day before impacts results. Stay consistent.
3. Reduce carbs – your brain needs carbs but you can kick start a diet. Research which will fit your lifestyle.
4. Build muscle – it increases your metabolism (the amount of calories your body burns at rest).
5. START! Take that first step which is ultimately the most difficult to take.
The position of the Medical Executive Committee of SUNY Downstate Medical Center, as recommended by the Committee and Plant-based Health and Nutrition, is as follows:
Plant-based nutrition – emphasizing consumption of vegetables, whole grains, nuts, seeds, legumes, and fruits – can prevent, treat, or reverse certain chronic diseases in adults based on current best research evidence.
The chronic diseases studied most include obesity, high body mass index, hypertension, type 2 diabetes, coronary artery disease, and hyperlipidemia. Plant-based diets, however, are not a cure-all and should not be substituted for existing medication or therapy unless supervised by a physician.
Statements Based on Research Evidence
Individuals who report eating more plants have lower body mass index (BMI) and lower blood levels of total cholesterol, LDL cholesterol, fasting glucose, C reactive protein, and inflammatory profiles than do individuals who report eating fewer plants in their diet. Strong evidence based on over 700,000 subjects in population and cohort studies.
Plant-based diets can reverse existing coronary artery disease (evidenced by angiography) and can reduce body weight, oral diabetic medication needs, and blood levels of total cholesterol, LDL cholesterol, fasting glucose, c reactive protein (CRP), and hemoglobin A1c. Moderate evidence based on randomized trials and cohort studies that are mostly short-term (weeks to months) and have varying rates of adherence to plant-based diets over time.
Individuals who report eating more plants are less likely to develop hypertension, ischemic heart disease, type 2 diabetes, colon cancer, gastrointestinal cancer, and cancer overall in subsequent decades. Moderate evidence based on population and cohort studies that lose some subjects over time and have diverse methods and outcomes (e.g., are heterogeneous).
Individuals who report eating more plants are less likely to die from cardiovascular disease, ischemic heart disease, cerebrovascular disease, some cancers (pancreatic, lymphatic, hematopoietic), and from all-cause mortality. Moderate evidence based on population and cohort studies that lose some subjects over time and have diverse methods and outcomes.
Individuals who eat exclusively plant-based diets have lower rates of obesity, hypertension, type 2 diabetes, and cardiovascular disease than those who eat plant-based diets with some animal products. Weak evidence based on population and comparative studies with minorities of participants on exclusively plant-based diets and with variations in how these diets are defined.
Additional Considerations
The evidence mostly supports increased consumption of plants as beneficial, in contrast to simply removing animal products from the diet. Within the category of plant-based diets there is some evidence that eating only plants is best, with growing evidence that a whole food plant-based diet has more benefits than one that contains refined plant foods.
Many different plant-based diets have been used in research studies, making it difficult to generalize results and raising concerns in some cases (e.g., highly restrictive low-fat diets) about the ability of individuals to adhere to these diets for long periods of time.
Some of the observed health benefits of plant-based diets may be due to other lifestyle interventions that often accompany these diets, such as smoking cessation, limited alcohol consumption, stress reduction, and a greater emphasis on exercise and fitness.
We support the American Medical Association’s resolution from 2017 to “call on US hospitals to improve the health of patients, staff, and visitors by providing a variety of healthful food, including plant-based meals and meals that are low in fat, sodium, and added sugars” Video Rating: / 5
For more information, recipes, and tips, and to watch more videos on Eating Well During Cancer, visit http://www.dana-farber.org/eatingwell.
Studies continue to support a link between obesity and increased risk for certain cancers. Eating a healthy, plant-based, balanced diet can not only help you manage your weight, but may also help reduce your risk for developing certain cancers, while supporting your immune system, helping you feel well during treatment, and promoting healthy survivorship.
Transcription:
I’m Stacy Kennedy, a nutrition specialist for Dana-Farber Cancer Institute in Boston. Welcome to Eating Well During Cancer. Today I’d like to talk to you about why a balanced, plant-based diet is good for your health.
Studies continue to support a link between excess body fat or obesity and the risk for cancer. We know that eating a healthy, plant-based, balanced diet can help you not only manage your weight but may also help reduce your risk for developing certain cancers, helping support your immune system to feel well during treatment, and also help to promote survivorship.
Eating balanced diet means choosing primarily unprocessed or minimally processed natural, fresh foods in abundance. In addition to that, drinking plenty of water and choosing a plant-based or lean protein is another important part of a balanced diet. A plant-based diet means that the majority of foods you’re eating are coming from plants. These include bright, colorful fruits and vegetables, but also other foods, like spices and herbs and seasonings, as well as nuts and seeds, whole grains, beans, and legumes.
It’s important to think about a variety of colorful foods, because those colors signify a lot of nutrition. Whether it’s a bright red like a beet, which are full of important phytonutrients to support your health, or bright, beautiful yellow like a mango, the color signifies a lot of vibrancy and a lot of nutrition.
Choosing local foods as often as possible will help not only increase the amount of vitamins and phytonutrients, but can also help to put away some concerns around pesticides or other contaminants. Certain foods are also important to choose as organic, and for more information on which foods are best to get organic, for recipes and lots of tips on how to create your own plant-based diet, we encourage you to visit our website or download our free app. On behalf of the nutrition department at Dana-Farber, I’m Stacy Kennedy.
If you are wondering how to lose fat then you are going to want to watch this video. It doesn’t matter which diet plan you are following right now to lose weight, the key to your long term permanent success lies much deeper. Even science based diet plans that claim to prove the fastest way to lose body fat won’t stand the test of time if you are unable to do the most important thing when it comes to nutrition, and that is stay consistent with your approach.
In this video, I show you the number one truth about nutrition and losing weight. Without consistency, your chance of keeping off the weight you lost is almost zero. The most important thing you can do is not turn to the latest pubmed studies to supposedly prove how you should be eating but rather determine if the way you decide to eat is going to be something you can do forever.
I’m actually not one to demonize one way of eating over another. Instead, I encourage everyone to adopt the nutrition plan that is most conducive to their lifestyle and is going to be something that they can do for the foreseeable future. This often revolves around a much deeper ideology and one important unavoidable truth.
And that is, getting ripped and losing fat is going to take commitment. Period. It is going to take a long term permanent commitment to either spending a bit more time than you are right now or money to get where you want to be. This can be boiled down to a simple three words and how they interplay together to formulate these requirements. These are fast, cheap and good.
When it comes to nutrition and eating you can get fast, cheap and good but you can’t get all three. In fact, you can only choose two of these three options. In only one world is it possible to get fast, cheap and good nutrition and that is if you are living at home with your parents and they are spending the time, money and effort to prepare your foods for you but even in this example, someone is still sacrificing something – it’s just not you.
More realistically, you are going to have to choose from these other options. In fact, there are only two viable options to diet success since the fast and cheap option is usually one that isn’t conducive to what you’re trying to achieve with your body goals. When you go this route you are left with foods that are likely not healthy or good. This is a quick road to disaster and not one that is recommended.
This leaves the other two options. If you go the fast and good route then you are likely going to have to take advantage of pre-cooked foods in your local Whole Foods or even start using a meal prep company to provide your meals for you. Both of these are going to require a financial commitment that you may or may not be able or ready to make.
On the other hand, if you would prefer to save a good bit of money you can purchase these foods yourself in their raw, natural states and then cook them yourself. This of course if going to take much more time and is going to require that you are willing to make the time commitment to getting this done consistently. Even if you do a full day meal prep or choose to prepare your meals daily.
The fact is, you can’t escape nutrition commitment when you want to get your diet right and lose weight. Losing body fat is one of the hardest things you can do because it takes a 24/7 commitment that many people can’t make. Anyone can get themselves to go to the gym for an hour a few times a week but it takes a lot more effort to be conscientious of what you’re eating for the remaining 23 hours. Don’t get fooled by quick fixes. There is no such thing when it comes to getting ripped.
If you’re looking for daily guidance on how to make this process much more automatic for you, then I think I can really help you out. My step by step meal plans are available in all of our programs available at the link below, depending on your exact training goals right now. Learn how to make eating almost automatic and take the stress out of nutrition once and for all with the X Factor Meal Plan at athleanx.com.
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As Karen Reed learned, simply cutting meat out of your food equation doesn’t add up to truly healthy eating.
“We ate very little red meat. We did fresh vegetables. But we loved our cheese and we liked butter. It was a lot of fat and that’s really the culprit for a lot of problems,” says Karen Reed.
By age 60 she was packing on pounds and heart problems.
“I had high blood pressure and high cholesterol and very high lipids, triglycerides,” says Reed.
“Diet really has an impact on a number of the cardiac risk factors,” says Dr. Brian Taschner, who is a cardiologist with Lee Memorial Health System.
Cardiologist Brian Taschner is Karen’s specialist. He believes the typical American diet could use a healthy makeover.
“We eat very little fruits and vegetables. So on average about 10% or less of our, our calorie intake is from fruits and vegetables and when we look at the vegetables consumed, about half of those are potatoes. And most of those are fried,” says Dr. Taschner.
It reinforces the point that all fruits and vegetables aren’t created equal. Taking your diet green, means 50-60% of calories come from plant sources. The majority being leafy greens which top the plant-based food pyramid.
“So things spinach and kale, chard, romaine lettuce, those things and then really incorporating all other types of vegetables into your diet. So that really should be the base of the pyramid. And then other things: whole grain carbohydrates. Like the brown rice, the quinoa, faro. And then legumes, so different kinds of beans, should be the next level. Healthy fats, so things like avocados, nuts, olive oil, that should be the next level of the pyramid. And then realizing that most people are going to still consume some animal protein, that really should be the next level when you maybe limit that to about 10% of your diet,” says Dr. Taschner.
The switch took a big bite out of Karen’s health woes.
“It’s just completely changed our life over the last year. My blood pressure has been much better, I’m on less medication. I’ve lost twenty pounds,” says Reed.
A proper plant-based plan may be the beginning of a health transformation.
View More Health Matters video segments at leememorial.org/healthmatters/
Lee Memorial Health System in Fort Myers, FL is the largest network of medical care facilities in Southwest Florida and is highly respected for its expertise, innovation and quality of care. For nearly a century, we’ve been providing our community with everything from primary care treatment to highly specialized care services and robotic assisted surgeries.
Author Mike Berland reveals which foods you should eat to lose weight.
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If you’ve attempted a weight loss diet plan of your own, then you’re probably aware that at the end of the day, weight loss is all about calories in versus calories out. Scientifically speaking this is the basic law of thermodynamics for any fat loss diet, but what this simplistic model fails to account for is how the various foods you put into your body then go about affecting these two variables. The truth is that you also need to pay close attention to the types of foods you’re ingesting everyday AND also how you go about ingesting them in your weight loss diet, as that’s what makes all the difference. In this video, I’ll go through how to eat to lose weight (with 3 diet swaps) that can enable you to lose fat faster, and provide you with a sample fat loss meal plan that puts this all together for you.
The first swap you’ll want to do with your weight loss diet is to stick mostly with minimally-processed foods. Not only are these less processed foods beneficial when dieting in the sense that they generally provide more nutrients and keep us fuller for longer, but they also have another benefit that has to do with something called the thermic effect of food, which is the amount of calories that our body burns to metabolize and actually use the foods that we ingest. And one of the unique fat loss benefits about unprocessed foods is that in most cases our body burns significantly more calories when digesting unprocessed foods than it does when compared to their processed counterparts. So, you can further influence the “calories out” side of the equation and potentially speed up the fat loss process by simply swapping these foods for whole grain, less processed foods instead.
Next, let’s dive into how you then go about distributing your meals (aka calories) for your fat loss diet. Research indicates that there does seem to be some indirect fat loss benefits to allocating more calories to your meals early on in the day, and is something that I’ve personally noticed as well. Now obviously this does vary for the individual and may depend on when your workout takes place, I would highly suggest even if you’re intermittent fasting, for example, to at least experiment with just shifting more of your calories to your first meal of the day as it does seem to have some unique benefits in terms of enabling you to control your cravings, burn more calories and potentially create greater fat loss results in the long run as a result.
Now the last swap for your weight loss diet plan is to not only choose mostly unprocessed foods to include your diet, but choose the ones that are highly satiating. As this will enable you to better adhere to your diet and minimize any excess snacking you may be doing that’s sabotaging your calorie deficit. For example, even with calories equated for, simply swapping whole grain bread for oats instead will provide a 25% greater effect on suppressing your hunger. And similarly swapping brown rice for whole grain pasta or boiled potatoes would provide a 30%, or 60% boost in satiation respectively. So what I’d suggest is look over the index and experiment with swapping some of these more satiating foods into your diet and seeing how your body and appetite responds.
So hopefully the video and sample meal plan at the end gives you a little more insight into how to eat to lose weight and how you can start planning your meals based on what I want through while still keeping everything tasty and satisfying. Although some of the swaps I mention here CAN definitely help speed up the fat loss process, just know at the end of the day adhering to a calorie deficit is most important. So experiment with your diet and stick to what you find works best for you and your lifestyle. And for an all in one step-by-step program that not only optimizes your weekly workouts for you, but also shows you how to structure and set up your diet with the right foods and in the right amounts so that you can burn fat as efficiently as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at:
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UNPROCESSED VS PROCESSED TEF
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2897733/
https://europepmc.org/article/med/28179226
FRONT-HEAVY APPROACH
https://www.ncbi.nlm.nih.gov/pubmed/32073608
https://www.ncbi.nlm.nih.gov/pubmed/26414564
https://www.ncbi.nlm.nih.gov/pubmed/23512957 Video Rating: / 5
How to Lose Belly Fat Fats? The real monster is the fat in the abdominal cavity, also known as belly fat. Not only does it bring you health problems, but also it is one of the most difficult types of fat to get rid of. However, you can get rid of it in just a single night.
Each of us has some belly fat, even people who have flat tummies. That is normal, but too much of it can affect your health stronger than other types of fat.
Being overweight does not always mean being unhealthy. There are many great examples of overweight people who have excellent health. On the contrary, there is the same amount of examples of people who are skinny but face some metabolic issues.
TIMESTAMPS
Metabolic issues 0:30
Do you have too much of belly fat? 1:39
The most effective diet ever 3:49
SUMMARY
All that happens because the under skin fat does not cause so many health problems. It causes only discomforts from the cosmetic point of view, doesn’t it? The real monster is the fat in the abdominal cavity, also known as the belly fat. Not only does it bring you health problems, but also it is one of the most difficult types of fat to get rid of. Hence, belly fat is more than just an irritant that makes your clothes feel tight.
How can it bring health problems? You might ask. Here is the answer: some fat is there right under your skin while other is deep inside around your organs – liver, heart, lungs. This type of fat is called ‘visceral’ fat. And this is the very type which is bad even for slim people.
Well, don’t get disappointed so fast. We do need some of ‘visceral’ fat though. Guess why? Yes, because it acts as cushions around your organs. But again, you should know the measure. Because too much of it can cause high blood pressure, heart diseases and even some types of cancers.
Do you have too much belly fat?
Now, how to know if you have too much of belly fat? There is a straightforward way to do it. Get a measuring tape and put it around your waist. Did it? Now you can check your girth. Keep in mind that you should do it while you are in a standing position, not sitting. Ok? It will be easier if you start and finish at your belly button that will give you measurements that are more precise.
Now, if you are a woman and your waist size is less than 35 inches – relax – everything is fine. However, if it is more than 35 inches then you definitely should consider this diet, the secret of which we are going to reveal very soon.
And if you are a man, then the waist size less than 40 inches sounds pretty ok, while more than 40 inches should alarm you and the diet would be a good way out.
Scripps internal medicine physician Dr. Dolly Doctor, who specializes in weight management, discusses the benefits and types of plant-based diets. Learn more: http://bit.ly/2CDckkr
0:41 – What is a plant-based diet?
1:00 – What are the different types of plant-based diets?
2:25 – How do you know which plant-based diet is best for you?
3:12 – What can you eat for breakfast, lunch and dinner when you’re on a plant-based diet?
7:27 – What are the health benefits of a plant-based diet?
9:21 – Can you lose weight from a plant-based diet?
10:21 – How do you get protein from a plant-based diet?
11:34 – Are there any risks to plant-based diets?
11:58 – Who should not be on a plant-based diet?
12:28 – Are plant-based diets good for children and teens?
13:53 – Are plant-based diets good for people in their 70’s and 80’s?
14:39 – What are the benefits of drinking soy milk and almond milk?
16:44 – What should you consider when starting a plant-based diet?
Learn from two registered dietitians as they debunk they myths and theories in having a plant-based diet!
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Follow Along With Chris Heria as He Shows You How To BURN FAT FAST From Home Without the need of any equipment. Join in this workout and start getting in the best shape of your life.
Find out How to start working out the best way for beginners with Chris Heria and the Heria Pro App. & for more workouts by Chris Heria visit heriapro.com and download the HERIA Pro App in the App Store!
