Rightways: diet

Showing posts with label diet. Show all posts

Saturday, April 1, 2023

AVOID SUGAR 不吃糖與碳水兩週,臉,眼睛心臟等9種變化！柏格醫生 Dr Berg; I was WRONG about COFFEE_

2,055,595 views Oct 26, 2022 #柏格醫生中文 #膽結石 #養生

0:00 簡介：不吃糖會發生什麼事？ 0:10 #1 臉和腹部會改變 0:52 #2 改善眼睛、大腦、動脈和腎臟 4:19 #3 減少夜間排尿 5:00 #4 更多能量 6:35 #5 兩餐之間進食的渴望消失 8:57 #6 減少僵硬、疼痛和炎症 9:57 #7 你會減肥 11:32 #8 皮膚更好 11:50 #9 改善胰島素阻抗柏格醫生 dr berg 談戒糖所產生的身體變化: 1. 臉部和腹部的變化 2. 改善眼睛、大腦、動脈和腎臟 3. 夜間排尿減少 4. 更有能量、活力 5. 兩餐之間進食的渴望消失 6. 減少僵硬、疼痛和炎症 7. 減肥 8. 更好的皮膚 9. 改善胰島素阻抗吃動物的飽和脂肪12大好處,柏格醫生： ▶️ • 吃動物的飽和脂肪12大好處,柏格醫... data： Changing how we see saturated fat — Diet Doctor Saturated fat DOESN'T cause Diabetes - YouTube 糖對紅血球的破壞,讓你不敢再吃糖!柏格醫生 Dr Berg: ▶️ • 糖對紅血球的破壞,讓你不敢再吃糖!... 吃太多糖7個警訊,預防糖尿病: ▶️ • 吃太多糖7個警訊,預防糖尿病,柏格... 🌹台灣柏格醫生產品 https://ketogoods.com.tw/shop/ 柏格醫生中文健康知識：生酮飲食入門（中文）： • (生酮入門1)生酮飲食加斷食, 燃... 第2步,吃的內容（中文）： • (生酮入門2), 第二步生酮飲食,... 斷食的方法（中文）: • (生酮入門1)生酮飲食加斷食, 燃... 斷食的體內變化(中文) : • 斷食6.斷食體內變化：抗衰老、自噬... 柏格醫生臉書(中文): https://www.facebook.com/柏格醫生中文-健康知識-... 艾瑞克柏格(Dr Eric Berg)醫生介紹： 56歲，脊椎醫生，他是弗吉尼亞州、加利福尼亞州和路易斯安那州的3州脊椎科醫生，執照一直維持有效。他是全球知名的健康生酮飲食和斷食專家，也是《新體型指南》和KB Publishing出版書作者。他曾在霍華德大學（Howard University）擔任兼職教授，教授學生營養學。近年忙碌於媒體教育，他無暇親自看病人。柏格醫生商店： http://www.drberg.com/blog 聯繫柏格團隊：m.me/DrEricBerg 關於柏格醫生： http://www.drberg.com/dr-eric-berg/bio 免責聲明：柏格醫生（Dr Eric Berg）1988年從帕爾默脊骨學院（Palmer College of Chiropractic ）獲得脊骨醫學學位。「Doctor」或「DR」, 醫生僅指那個學位。柏格醫生視頻僅供參考，不應用於自我診斷，也不能替代醫學檢查、治癒、治療、診斷、處方或建議。本視頻不會在柏格醫生和觀眾之間建立醫患關係。在您先諮詢醫生並獲得醫學檢查、診斷和建議之前，您不應該對健康習慣或飲食進行任何更改。如果您醫療狀況有任何疑問，請務必諮詢醫生或其他合格的醫療服務提供者。您從本視頻或網站得到的建議、治療過程、診斷或任何其他信息、服務或產品等，The Health＆Wellness、Berg Nutritionals公司和艾瑞克柏格醫生概不負法律責任。 #不吃糖 #柏格醫生 #臉浮腫 #減肥 #脂肪 #胰島素阻抗 #燃燒脂肪 #生酮飲食 #間歇性斷食 #斷食 #柏格醫生中文 #胰島素 #肝功能 #新陳代謝 #膽結石 #腎結石 #腹部減肥 #糖尿病 #高血糖 #自然療法 #養生 #無糖 #低碳水 #高脂肪 #低脂肪 #代謝緩慢 #快速減肥 #健康減肥 #腹部脂肪 #高血壓 #高膽固醇 #膽固醇 #肝硬化 #脂肪肝 #生酮食譜 #甲狀腺 #更年期 #碳水化合物

I was WRONG about COFFEE_

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Sore Knees? Do This Once Daily...

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https://www.arthrozene.com › drsadvice_li

Boston MD: "Bad Knees? Do This Once Daily For Fast Relief (It Takes Less Than 30 Seconds And You Can Do It Right At Home)..." Boston, Massachusetts:

Boston, Massachusetts:
March 25, 2023

How do some folks stay active well into their 70's, 80's, and even 90's... enjoying all kinds of activities like hiking, gardening, and golfing...

...while others find themselves hobbling down stairs... or needing to rock back and forth just to get out of a chair?

Well, according to a new breakthrough discovery by Harvard University, scientists now know it comes down to a single mistake...

A mistake, that... when avoided, not only reverses joint discomfort and everyday aches... but can actually make joints healthier than they've been in years.

And here's the best part: avoiding this mistake is easy. There's just one problem...

Doing this defies common sense. In fact, it's so counterintuitive, a recent survey found that up to 77% of folks with sore joints are making this mistake every day because they think it's helping. When, in fact, it does just the opposite.

That's why when they stop making this mistake, their recovery can be quite dramatic.

To date, more than 180,547 people have tried this with life-changing results...

Ordinary folks who were once couch-bound are now walking a few miles per day again...

Others have resumed exercise classes they were once forced to give up.

And some have even started long-distance jogging after decades of sitting on the sidelines...

A Boston medical doctor recently recorded a short presentation which shows you this #1 mistake and why you should avoid it at all costs. His video quickly went viral, racking up more than seven million views. And thousands of folks around the country are singing the praises of this method across social media.

Karen Potter from Tremont, Pennsylvania said, "I can hardly believe it. I have been able to start back walking daily and I have not been able to do that in months and months."

Kay Gilbert from Athens, Alabama wrote, "I'm 73 and feel like running all over the place again. My kids say I outwalk them in Walmart."

And Robert Henninge from Castle Rock, Colorado exclaimed, "Back to walking the dog and hiking... 81 years old."

Now, what about you? Could your joints use some relief? How would you like to take back control of your life?

If so, click here to learn more about this mistake and put an end to those everyday aches stopping you from living your best life.

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Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This information is not intended to be substitute or replacement for any medical treatment. Please seek the advice of a healthcare professional for your specific health concerns. Individual results may vary.

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Sunday, February 12, 2023

OUR MANY APPETITES: Figuring out the right amount of protein we need could be the key to weight management

People follow various diet fads, hoping to unlock the secret to weight management. — Photos:123rf.com

This diagram indicates the outcome of a dietary “chase” (resulting in the “excess Calories”) from an initial inadequate to a more optimal level of protein consumption.

How much protein a person needs depends on his lifestyle too. - 123rf.com

Figuring out the right amount of protein we need could be the key to weight management.

MANY would have enjoyed the 15-day Chinese New Year season of bingeing on food and drink, and some would have added on a few spare kilos of weight as a result. My own Body Mass Index (BMI) is heading back towards 27 (again) which means I am significantly overweight (again) and this simply implies some immediate weight loss is needed.

At my advanced age, being overweight confers no momentous benefits, but can present several potential negatives, so weight control in such circumstances is quite important. And this is why a 2013 published study into a single wild female Chacma baboon named Stella in South Africa may be relevant.

Researchers from various anthropological and veterinary science institutes embarked on analysing in detail the food consumption of Stella over a 30-day window, breaking down her diet into the three macronutrients: carbohydrates, fats and proteins.

The study was done in South Africa in a region where there was a diverse range of foods available for baboons, and the original purpose was to establish if baboons can (a) regulate their intake of macronutrients, (b) cope with dietary restrictions, and, (c) establish a timescale for nutritional demands.

The data surprisingly indicated that Stella’s diet was driven primarily by the amount of protein eaten. Regardless of food availability, the ratio of calories from non-protein energy to energy from proteins was remarkably steady at 5:1, and this ratio was maintained every day. The wet mass of food varied considerably with an average of 1.9 kilos a day, and may fluctuate by 800 grams daily.

Stella’s average daily calorie intake was 940 calories, which varied up or down by 426 calories a day. The study found that the other two macronutrients, fats and carbohydrates were interchangeable with each other as far as Stella was concerned, and the overriding driver of total calories consumption was solely the amount of protein in Stella’s diet.

Protein leverage

The astonishing outcome of the study on Stella was actually predicted much earlier, by two Australian researchers, Simpson and Raubenheimer, in their 2005 paper, ‘Obesity: the protein leverage hypothesis’ where a simple mathematical model was presented which offered a plausible explanation for the global human obesity epidemic.

Summarised, the Protein Leverage Hypotheses (PLH) is simple. Like baboons, people eat to satisfy their need for protein, and they will eat potentially enormous amount of carbohydrates and fats until the food

eaten finally fulfills their protein requirement. And if people do not get enough protein, then they will simply eat more and more foods (which often contain carbohydrates and fats) in a forlorn quest for protein.

The body’s need for a relatively small amount of protein can therefore hugely “leverage” the consumption of other foods. And as such other foods contain more calories than proteins, the final result is often the accumulation of body fats resulting in obesity.

The obvious and significant difference between Stella and humans is that baboons appear able to restrict the overconsumption of fats and carbohydrates, even in the absence of protein. There may be several reasons for this. Perhaps there is a “protein switch” in baboons, or more probably, the range of foods available for baboons is simply limited, unlike for most humans.

Modern food production techniques use all sort of chemicals and flavouring compounds to mimic the texture and taste of protein-rich foods, resulting in processed foods that taste remarkably like proteins, but actually have very little or zero protein content. These foods have lots of cheap carbohydrates and fats instead, as protein is an expensive ingredient to include in processed foods.

Classic example are potato-based snacks and crisps, which come in all sorts of “meaty” flavours, even though there is usually no meat or protein content. According to the PLH, humans can easily consume many thousands of calories from meat-flavoured crisps in a futile attempt to satisfy the need for protein. Their taste senses will be fooled into erroneously provoking the consumption of such fake foods.

The amount of proteins needed by humans vary with age, with older people needing more protein content in their diets. And this includes both vegetable-based and animal sources of protein as there is little difference in the way the body processes proteins in general. Proteins are linkages of amino acids which the body disassemble into various smaller amino acids and molecules and recombine into other compounds to create enzymes, hormones and other tissues.

The main differences between animal and vegetable proteins are that meat proteins are considered “complete” proteins as they contain all 9 of the essential amino acids, and additionally they have some micronutrients (eg, certain minerals) which may not be present in plant proteins. However, these variances are easily resolved by adding or cooking/preparation with various added ingredients.

Our five appetites?

Leading from the PLH, where it seems that baboons and humans can detect the protein content of food, Simpson and Raubenheimer further proposed a theory that humans may actually have five different appetites, one each for protein, fat, carbohydrate, calcium and salt. Note that these are appetites which may reflect a physical need and not the same as taste sensors in the mouth, which are reflective of eating pleasures and displeasures.

There may be an element of truth involved, though the science is still unclear. Certainly, salt and some carbohydrates such as sugar can be detected by taste buds in the mouth. Fats can apparently be detected by specialised sensors in human digestive tracts, calcium may be detectable via a protein known as NCS-1 encoded by the FREQ gene in humans, and the real puzzle is how humans can detect proteins in the diet. Some papers have suggested that humans may have amino acid chemoreceptors, but it is far from clear that these receptors are involved in creating an “appetite” for protein as there are no neural linkages associated with these receptors.

Therefore, it is plausible that proteins are complex foods which require more processing for digestion and hence the lack of protein may be inferred by the body from the lack of digestive effort (and continued feeling of hunger) when insufficient protein has been ingested. We do not know for certain, even though the effect of humans eating inadequate amounts of proteins appears to be observable.

Regardless, of all the five appetites proposed, by far the most dominant appetite is for protein. The other may be in place to remind the body to also consume other macro- and micro-nutrients.

Too much protein is bad too

However, too much dietary protein can also be bad. The muchhyped keto diet is basically a meal plan comprising of primarily proteins and fats, which is quite odd, if one thinks about it.

Here is some simple maths. A gram of fat contains nine calories, a gram of sugar (carbohydrate) contains 4 calories, and protein is roughly the same as sugar. So if one wants to lose weight, it would make sense to ingest only proteins and carbohydrates, and skip the fats. However, the inclusion of carbohydrates would preclude the onset of ketosis, which is the phase when the body begins to burn stored body fat, instead of deriving energy from the carbohydrates.

This may be good for short-term weight loss, but it is also likely to have an effect on the kidneys because any diet too high in protein ends up building acid in the bodily fluids. This causes the kidneys to excrete the excess acid which is extracted using the calcium from the bones, resulting in excessive calcium loss.

The kidneys themselves may be damaged, especially if there is not enough water in the diet. There are also other side effects which can impact the liver and the heart, but it seems that the keto diet can work with healthy, younger adults, though it is probably less suitable for older people.

The right amount

Although it is a subjective matter, the amount of protein needed daily generally depends on physical activity and age. For a healthy adult, the minimum requirement is 0.8 grams per kilo of weight. So an adult weighing 70 kilos would need a minimum of 56 grams of protein daily. For younger, growing people and people who are more active, the requirement rises to 1 gram to 1.6 grams per kilo of body weight.

Older people, aged 65 or more, generally require around 50% more protein than someone younger, so an inactive pensioner should aim for 1.2 grams of protein per kilo of body weight, rising to perhaps 2 grams per kilo for a reasonably active pensioner.

Translated into food, 56 grams of protein is obtainable from around 200 to 250 grams of meat or fish, or 160 grams of dry soybeans.

Once the daily protein requirement is established, aim to consume the right amount of protein daily and vary the calories from the rest of food to a point where one feels comfortable, especially if the target is weight loss. One can also increase the daily protein amounts if hunger pangs persist. Cravings for overeating should be reduced once the right amount of protein has been found, according to the PLH.

By Curious cook CHRIS Chan - The views expressed here are entirely the writer’s own.

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How Much Protein Do You Need to Eat Per Day to Lose Weight?

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Thursday, January 19, 2023

Here's a diet to help you live a long life

The sooner one starts eating healthy, the better, but research shows that even making the appropriate dietary changes in one’s 80s can lead to a longer life. — dpa

Humans have sought the fountain of youth and long life for millennia.

For longevity at least, scientists think they’ve found a potent intervention: proper nutrition, which, in contrast to our genetic makeup and certain living conditions, is alterable.

And it appears that not only what and how much we eat is important, but also when.

In an article published in the journal Cell, gerontologists Professor Dr Valter Longo and Dr Rozalyn Anderson examine hundreds of ageing and nutrition studies on simple organisms, laboratory animals and humans, and combine them with their own studies to come up with a “longevity diet”.

Lovers of calorie bombs such as burgers, chips and cola, or comfort foods like white chocolate, will be disappointed.

The two experts link limited calorie intake and periodic fasting to a lower disease risk and longer life expectancy.

Their longevity diet calls for 45%-60% of calories from non-refined complex carbohydrates, 10%-15% from mostly plant-based proteins, and 25%-35% from mostly plant-based fats.

Translated into practical terms, this means: “Lots of legumes, whole grains and vegetables; some fish; no red meat or processed meat and very little white meat; low sugar and refined grains; good levels of nuts and olive oil, and some dark chocolate,” says Prof Longo.

While meat lovers may turn their noses up at the sound of the diet, his recommended “recipes for longevity” include couscous with mixed fish, tomatoes, almonds and garlic; Tuscan bread salad; and pasta with eggplant and tomato sauce topped with ricotta salata, which hardly sound unpalatable.

The longevity diet also calls for restricting eating to an 11-12 hour timeframe daily and a few yearly cycles of five-day fasting-mimicking diets – a low-calorie meal plan developed at the Longevity Institute that’s formulated to simulate the body’s fasting state.

Must be adapted

Prof Longo and Dr Anderson emphasise that their longevity diet should be adapted to individuals based on sex, age, lifestyle, health status and genetics,

This is as no diet is equally suited, say, to a physically fit 20-year-old and a 60-year-old with a metabolic disorder.

People over age 65 may need to increase protein intake to prevent frailty and diseases resulting from reduced bone or muscle mass, or low blood cell counts, they write.

According to German Institute of Human Nutrition Department of Nutrition and Gerontology head Dr Kristina Norman, modifications of this kind are very important.

“It’s often difficult in old age to ingest sufficient protein, too little of which can cause muscle loss and increase the risk of falling and breaking a bone.

“Eating somewhat more meat than generally recommended can therefore be advisable.”

She sees many parallels in the proposed diet with familiar dietary recommendations, e.g. those of the German Nutrition Society (DGE), as well as an eating plan aimed at healthy – and environmentally responsible – nutrition proposed by scientists some time ago.

“Contrary to popular belief, recommendations on healthy eating don’t change every few years – for the most part, they’re highly stable,” she notes.

“The Longo study can be regarded as old hat, but the matter has been reassessed and backed by stronger evidence.”

Never too late

In the view of Dr Bernhard Watzl, former head of Hamburg-based Max Rubner Institute’s Department of Physiology and Biochemistry of Nutrition, which advises Germany’s Federal Ministry of Food and Agriculture on consumer health protection in the nutrition sector, the overarching finding in the Cell review is that the quantity and quality of nutrition are key to long life.

“It’s better to consume too few calories than too many,” he says, adding that “The more demands that are placed on a system, the greater the wear it’s subjected to.”

So it’s important, he says, to keep demands at low levels.

As regards fasting, Dr Watzl is less convinced by the available data than Prof Longo and Dr Anderson are.

“Fasting is only for people unable to limit their calorie intake,” he says.

In such people, temporary abstinence from food can help to resensitise certain receptors in the body.

While he stresses it’s never too late in life to start eating healthily, Dr Watzl says sooner is better than later when it comes to preventing diseases that develop gradually over decades.

Prof Longo cited a Norwegian study that found even 60- to 80-year-olds gained several years in life expectancy when they followed many of the recommendations that are also part of the longevity diet.

The biggest gains, according to the study, came from eating more legumes, whole grains and nuts, and less red and processed meat.

Dr Watzl sees the dietary trend towards more wholemeal bread and muesli positively, but says “too much cheese or sliced sausage is often put on the bread – or white bread is eaten.”

He’s also critical of heavily-processed foods, not only because of the additives, but also the quick nutrient availability, which he says overtaxes metabolism.

ALSO READ: Ultra-processed foods are bad for your mind, heart and life

To optimise their longevity diet, Prof Longo and Dr Anderson advise personalising it in consultation with a nutrition specialist.

They also recommend focusing on smaller, more tolerable changes, rather than large ones that cause major weight loss followed – when the diet is abandoned – by a rapid “yo-yo-like” regain of fat.

“We propose that the longevity diet would be a valuable complement to standard healthcare and that, taken as a preventative measure, it could aid in avoiding morbidity, sustaining health into advanced age,” they write. – By Gisela Gross/dpa

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Tuesday, January 10, 2023

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📢See a Podiatrist!📢 See a podiatrist if you have a specific foot, ankle, or health problem. This information is NOT specific to your medical problem.

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Healthcare practitioners: The content here is for education purposes only. The authors have done their best to provide the most up-to-date, evidence-based information, but this content should definitely not be considered any type of medical standard. It does not reflect individual practices in other geographic areas. This is strictly for medical education purposes only, and it is not intended for diagnosis or treatment. The information in these videos is the author's opinion and is not an official opinion of any organizations that the authors may be a part of. The authors or speakers are not associated with any of the above products.

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