"Being recognized with these top honors by a company that is reinventing the food industry like Whole Foods Market is really a great source of pride. This business relationship has been at the heart of our development since 2000. Our shared values of animal welfare and transparency are written in our DNA. Meeting the Global Animal Partnership [GAP 5-Step] certification standards is an important commitment that requires organizational flexibility, vision, and determination," explains duBreton President, Vincent Breton. "It's more demanding but much more rewarding."

duBreton products are sold at Whole Foods Market locations in Canada and the United States. Compliance with the GAP 5-Step standard assures consumers that animals are raised without the use of antibiotics or added hormones, are fed vegetable grains and no animal by-products, have twice as much space to move in a cage-free environment, and suffer no physical alterations such as tail and tooth trimming, contrary to standard industry practice. Each of duBreton's farms is visited by an external auditor to ensure that the specifications are followed to the letter. Other certifications are based only on a sample of producers.

"This award recognizes the work of all our teams, who contribute daily to maintaining the level of quality required by our own standards and those of our certifiers. Consumers are increasingly aware of the food choices they can make to support responsible producers and businesses. Certifications such as GAP 5-Step are a way to ensure that what you eat aligns with your own values and is more respectful of animals and the environment. DuBreton has chosen to subscribe to certifications verified by an external auditor to demonstrate transparency and credibility," concludes Vincent Breton.

North Country Smokehouse A Subsidiary of duBreton.

Canadian based company, duBreton, acquired North Country Smokehouse in 2015, following a successful partnership spanning more than twenty years. The companies operate independently in their respective locations with one goal in mind, to supply retailers, restaurants, and consumers with sustainably sourced, fresh and further processed pork.

With consumers growing demand for certified humane and organic pork, both duBreton and North Country Smokehouse have earned their rightful place among North America's agri-food leaders, offering a complete range of the pork products from pigs raised and processed to the highest standards of quality and animal care.

MEDIA CONTACTAlicia Baker North Country Smokehouse; Brand Manager 603.542.8323 ext. 214 [emailprotected]

SOURCE North Country Smokehouse

https://www.ncsmokehouse.com

Continued here:

duBreton Recognized by Whole Foods Market with National Supplier of the Year & Organic Commitment Award - PRNewswire

The report scrutinizes the market by an exhaustive analysis of Global Organic food Market dynamics, market size, current trends, issues, major drivers, challenges, opportunities, forecasts, competition analysis, and entry strategies for various companies in the global Organic food Industry.

Global Organic food Market is a comprehensive research that provides information regarding Organic food market size, trends, growth, cost structure, capacity, revenue and forecast 2026. This report also includes the overall study of the Organic food Market share with all its aspects influencing the growth of the market. This report is exhaustive quantitative analyses of the Organic food industry and provides data for making strategies to increase Organic food market growth and effectiveness.

Get a sample copy of the report at https://www.industryresearch.biz/enquiry/request-sample/15290966

The Global Organic food market 2020 research provides a basic overview of the industry including definitions, classifications, applications and industry chain structure. The Global Organic food market report is provided for the international markets as well as development trends, competitive landscape analysis, and key regions development status. Development policies and plans are discussed as well as manufacturing processes and cost structures are also analysed. This report additionally states import/export consumption, supply and demand Figures, cost, price, revenue and gross margins.

The objective of this report:

Global Organic food market competition by TOP MANUFACTURERS, with production, price, revenue (value) and each manufacturer including:

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On the basis of product, this report displays the production, revenue, price, market share and growth rate of each type, primarily split into:

On the basis of the end users/applications, this report focuses on the status and outlook for major applications/end users, consumption (sales), market share and growth rate for each application, including:

Geographically, the detailed analysis of consumption, revenue, market share and growth rate, historic and forecast (2015-2026) of the following regions are covered in Chapter 5, 6, 7, 8, 9, 10, 13:

Global Organic food Market providing information such as company profiles, product picture and specification, capacity, production, price, cost, revenue and contact information. Upstream raw materials and instrumentation and downstream demand analysis is additionally dispensed. The Global Organic food market development trends and marketing channels are analyzed. Finally, the feasibility of latest investment projects is assessed and overall analysis conclusions offered.

Years considered for this report:

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With tables and figures helping analyse worldwide Global Organic food market trends, this research provides key statistics on the state of the industry and is a valuable source of guidance and direction for companies and individuals interested in the market.

Some Points from TOC:

1 Report Overview 1.1 Study Scope 1.2 Key Market Segments 1.3 Regulatory Scenario by Region/Country 1.4 Market Investment Scenario Strategic 1.5 Market Analysis by Type 1.5.1 Global Organic food Market Share by Type (2020-2026) 1.5.2 Type 1 1.5.3 Type 2 1.5.4 Other 1.6 Market by Application 1.6.1 Global Organic food Market Share by Application (2020-2026) 1.6.2 Application 1 1.6.3 Application 2 1.6.4 Other

2. Global Market Growth Trends 2.1 Industry Trends 2.1.1 SWOT Analysis 2.1.2 Porters Five Forces Analysis 2.2 Potential Market and Growth Potential Analysis 2.3 Industry News and Policies by Regions 2.3.1 Industry News 2.3.2 Industry Policies

3 Value Chain of Organic food Market 3.1 Value Chain Status 3.2 Organic food Manufacturing Cost Structure Analysis 3.2.1 Production Process Analysis 3.2.2 Manufacturing Cost Structure of Organic food 3.2.3 Labor Cost of Organic food 3.3 Sales and Marketing Model Analysis 3.4 Downstream Major Customer Analysis (by Region)

4 Players Profiles 4.1 Player 1 4.1.1 Player 1 Basic Information 4.1.2 Organic food Product Profiles, Application and Specification 4.1.3 Player 1 Organic food Market Performance (2015-2020) 4.1.4 Player 1 Business Overview

4.2 Player 2 4.2.1 Player 2 Basic Information 4.2.2 Organic food Product Profiles, Application and Specification 4.2.3 Player 2 Organic food Market Performance (2015-2020) 4.2.4 Player 2 Business Overview

4.3 Player 3 4.3.1 Player 3 Basic Information 4.3.2 Organic food Product Profiles, Application and Specification 4.3.3 Player 3 Organic food Market Performance (2015-2020) 4.3.4 Player 3 Business Overview

4.4 Player 4 4.4.1 Player 4 Basic Information 4.4.2 Organic food Product Profiles, Application and Specification 4.4.3 Player 4 Organic food Market Performance (2015-2020) 4.4.4 Player 4 Business Overview

4.5 Player 5 4.5.1 Player 5 Basic Information 4.5.2 Organic food Product Profiles, Application and Specification 4.5.3 Player 5 Organic food Market Performance (2015-2020) 4.5.4 Player 5 Business Overview 5 Global Organic food Market Analysis by Regions 5.1 Global Organic food Sales, Revenue and Market Share by Regions 5.1.1 Global Organic food Sales by Regions (2015-2020) 5.1.2 Global Organic food Revenue by Regions (2015-2020) 5.2 North America Organic food Sales and Growth Rate (2015-2020) 5.3 Europe Organic food Sales and Growth Rate (2015-2020) 5.4 Asia-Pacific Organic food Sales and Growth Rate (2015-2020) 5.5 Middle East and Africa Organic food Sales and Growth Rate (2015-2020) 5.6 South America Organic food Sales and Growth Rate (2015-2020)

11 Global Organic food Market Segment by Types 12 Global Organic food Market Segment by Applications 13 Organic food Market Forecast by Regions (2020-2026) Continued

Detailed TOC of Global Organic food Market @ https://www.industryresearch.biz/TOC/15290966

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Moon Hooch are a band like no other. Start with the trios line-up: two saxophonists and a drummer. Period. And then their sound: jazz mated with funk and soul to produce wild dancing music that is a brand of fusion with a unique soundscape. Of course, there is also the provenance of the Brooklyn-based band. Ten years ago, the trio began busking on the sidewalk in front of New Yorks Metropolitan Museum. They used to play jazz but then moved to dance music and began busking in the Bedford Avenue subway station in Brooklyn. They quickly became a hit.

Their sets were so infectious and people began dancing so wildly that the New York police department had to stop them because commuters could run the risk of falling off the edge of the platform. But busking gave Moon Hooch (original line-up: Wenzl McGowen and Michael Wilbur on sax; James Muschler on drums and percussion) the opportunity to get noticed and start releasing albums. And they now have four studio albums, a couple of EPs and one live album. The fourth album, Life On Other Planets, was released this January. And its a good entry point to Moon Hoochs unusual sound.

The albums nine songs (all instrumental) were each recorded in single takes in the studio, lending them the rawness of a live performance. Moon Hoochs music is heavily improvised and the three musicians seem to have a near-telepathic connection when they play, segueing into each others solos with incredible ease to produce sounds that are so different that they can seem otherworldly and urge you to cross the aural boundaries you may be familiar with.

Many of Moon Hoochs songs originate during their soundchecks before gigs. The band members jam and joust with each other during these sessions by taking a tune and riffing with it till a complete track emerges and, eventually, makes it to an album. Jazz remains the bedrock of the bands music but influences such as funk, electronic dance music (EDM) and R&B abound. Sometimes their tunes begin innocuously. Old Frenchman, a track from Life On Other Planets, is a hook-laden melody that gets you tapping your feet and before long you are tripping with delight as two saxes and the percussion start their interplay, spontaneous, exuberant and so, so contagious.

In another track, Theyre Already Here, its the percussion that leads the way and, unusually for Moon Hooch, there are brief vocal intonations that sound like a heavy metal vocalists stray scatting, with the saxes, tenor and baritone creating an upbeat tapestry that is almost (but not quite) free-form jazz. Because no matter how much they improvise and spontaneously push the envelope, steering their music to parts unknown, Moon Hoochs sound is so uncompromisingly up-tempo that you will probably get up and danceeven if you, like me, are cursed with two left feet.

Early this year, shortly after they released their latest record, the band announced that drummer Muschler was leaving. He has been replaced on ongoing tours by Ethan Snyder.

Moon Hooch was formed when the members met at the School of Jazz at the New School in New York City. They began by busking, and garnered crowds before emerging as recording artists who now tour quite relentlessly. Improvisation is intrinsic to Moon Hoochs musicand the band members frequently experiment with their instruments in rather crazy ways. Saxophonist McGowen is known to use a sort of elongated coneseveral feet longthat emerges from his horn and modulates the sound in ways quite singular.

The remarkable chemistry between the band members is something to be witnessed live. In 2015, at a TEDx Talk in Atlanta, the band opened and closed the event with sessions. The videos of both sessions are on YouTube and its a delight to see the trio build up their high-decibel, adrenalin-charged performance. Its the high-energy levels of their live shows that makes the band such a hit with audiences. Its a pity, though, that they are not as widely known as they ought to be.

There are hidden nuggets as well to Moon Hoochs story. The band is committed to sustainable living and conscious conservation of the environment. It runs a blog, Cooking In The Cave (cookinginthecave.net), in which it logs the way the members use locally sourced ingredients to make vegan food while on tour. We travel with a pantry full of spices, a toaster oven, an electric skillet, a cutting board, a knife, and some other kitchen tools. Using this simple set-up, were able to turn local organic produce into delicious nourishing meals in green rooms across the country."

Last year, while touring in Norway, Moon Hooch hired a cabin with no running water or shower but with a well from which they sourced their water. And they bought ingredients from an Indian grocery store to make dal and rice, spicy saag and pulao over the three days they were there. The band documents these culinary adventures on its blogphotographs, recipes, etc.and its fun to browse through the food they make and eat.

Innovative use of technology is yet another of Moon Hoochs dimensions. At gigs, they play through what they call a Reverse DJ" set-up, where live sounds from the saxes run through a computer program on laptops that process recorded effects for the output. In live performances, instruments such as a clarinet and, occasionally, an old-school synthesizer are added. But at the core, Moon Hooch are two saxophonists and a drummer making eccentric, exuberant music.

First Beat is a column on whats new and groovy in the world of music.

Twitter - @sanjoynarayan

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A high-energy dance party of saxes and drums - Livemint

When trying to get into shape, dieters can pick up tips from those who have already lost an impressive amount of weight. One slimmer recently shared the diet and exercise plan she used to shed 1st 12lb.

Jean McNamara, 40, noticed the weight creep on over the years but fitness had never been a priority.

It wasnt until poor health struck her family that she started to consider getting into shape.

The dieter became aware of a history of heart problems in her family and started to look into ways she could get fitter.

With her 40th birthday approaching, Jean gave herself the challenge to get into shape before then.

READ MORE: Weight loss diet plan: The one food you should eat more of to help burn belly fat fast

Tipping the scales at 11st 4lb, she signed up for her local gym but quickly lost motivation.

After one friend suggested High Intensity Interval Training plan, F45, Jean made the switch to the programme.

The slimmer signed up for an eight week challenge programme which focused on weight loss.

DON'T MISS

Describe the plan, the F45 website said: The F45 Challenge is a nutrition and training program focused on holistic well-being.

The combination of F45s style of training and the challenge meal plans are designed to help members transform their lives over the 8-week period.

When following the plan, Jean upped her training to five days a week.

Although she found the training regime a challenge to begin with, the dieter started to enjoy the workouts.

She paired the intense workouts with the accompanying diet plan and focused on eating high protein healthy meals.

By following the plan, her weight soon dropped from 11st 4lb to a much healthier 9st 6lb.

Jean also revealed she slimmed down from a UK size 14 to a svelte size 10 in the eight week period.

Not only did she shed an impressive amount of weight, the dieter noticed a change in her general health.

Original post:
Weight loss shock transformation: Woman shed two stone in eight weeks with diet plan - Express

A new study suggests olive oil could be integral to the Mediterranean diet's brilliance.

The diet, which US News & World Report ranked the best diet of 2019, has been linked to good health and longer lives.

According to new research by the University of Minnesota Medical School, olive oil alone, a staple ingredient of the diet, appears to have properties that promote longevity and decrease the risk of age-related disease like diabetes and heart disease.

Doug Mashek, the lead researcher, said that studying the way olive oil affected human cells in petri dishes indicated that the fats in olive oil activated cell pathways in the body that are linked to longer life.

"We found that the way this fat works is it first has to get stored in microscopic things called lipid droplets, which is how our cells store fat," Mashek said in a press release. "And then, when the fat is broken down during exercising or fasting, for example, is when the signaling and beneficial effects are realized."

This isn't the first time the Mediterranean diet has been found beneficial for long-term health.

The concept of the Mediterranean diet comes from the countries that border the Mediterranean Sea, where people historically ate mainly vegetables, oily fish, nuts, and healthy fats. The Harvard School of Public Health and a think tank called Oldways created a diet based on the general eating principles of these places, according to US News.

Unlike highly restrictive diets like the keto diet or the Atkins diet, the Mediterranean diet allows people to eat a wide variety of foods in moderation. In fact, the diet is safe for most people, including children and older people.

Foods including whole-grain pita bread, fresh fruit, salads, nuts, beans, olive oil, and salmon are Mediterranean diet staples and promote a variety of health benefits.

When people fill their diets with the fresh, unprocessed foods found in the Mediterranean diet, they may lose weight, improve their heart health, and prevent diabetes, according to US News.

Since the diet focuses on heart-healthy fats like olive oil, avocado, and salmon, it also couldlower bad cholesterol, a major cause of heart disease, according to the Mayo Clinic. "The Mediterranean diet discourages saturated fats and hydrogenated oils (trans fats), both of which contribute to heart disease," the Mayo Clinic said on its website.

The diet could also help prevent cognitive diseases like Alzheimer's and Parkinson's as well as breast cancer.

Original post:
There's evidence that exercise after consuming olive oil could trigger changes linked to longevity - Insider - INSIDER

Its no secret that Kim Kardashian has a fabulous figure & her trainer, Melissa Alcantara, shared with HollywoodLife EXCLUSIVELY, the best at-home workout you can do to get in shape!

Kim Kardashian, 39, has an amazingly toned figure and its all thanks to her personal trainer, Melissa Alcantara. Luckily, Mel, Celebrity Trainer, All-Natural Athlete & Fitplan Trainer, shared with HollywoodLife EXCLUSIVELY, what workouts the pair do together and how you can try the same workouts at home. Mel gushed about working with Kim admitting, Kim and I share a special bond, we constantly motivate each other to train harder and see the world with fresh eyes. Kim is more than just my client-athlete, shes a mentor.

As for what workouts they do together, Mel revealed, It changes depending on current physique and performance goals, but in general were looking for strength gains over time and a 100% sustainable approach to living a fit and active lifestyle. But you bet were always doing squats, deadlifts, and thrusts for good measure and leg day gains. There are certain workouts that Kim excels at and Mel admitted, She loves anything that has to do with jumping, and shell crush a bunch of walking lunges like its just regular walking.

Mel revealed the specific workout that will whip you into shape, and the best part is, you can do it in the comfort of your own home. You can start with doing HIIT bodyweight workouts at home so that you can learn to use your body and get into performance shape, in the comfort of your own house where its just you vs you, Mel said. I have my Built at Home training program on the Fitplan app for this specific reason, itll be the most rewarding ~25 minutes of sweat and burn you ever experience. Now get to work!

If youre looking to get in shape before spring, Mel shared the ideal workout you should try. Ideal really depends on factors like your particular goals, age, lifestyle, time, etc. That being said, if you make working out 3-4 times per week and eating a nutrition-based diet a habit, then youre on the fast track to getting in shape and staying in shape. The fastest way to get in shape is staying in shape. If working out isnt your thing, Mel explained that there are other ways to get in shape. You dont have to do a particular exercise or program, but you do have to be active. If you have specific goals, find a program that supports them and allow yourself to follow through to the end before you say something doesnt work for you. Finally, whatever you decide to do in order to get in shape, if you cant keep training and eating according to that program for at least 3-6 months then this approach is not sustainable. You want to be able to sustain your approach to really get the benefits from living that healthy lifestyle and being strong af.

Getting in shape doesnt just mean working out, it also means maintaining a healthy diet, and Mel shared her nutrition tips. 1. Drink water. How much? More than you think you need. 2. Cook for yourself. By cooking for yourself, and your family, you can gain tremendous control over your nutrition and maximize the work you put in the gym. 3. Take time for yourself. A big part of being healthy is being mentally healthy. Spend time with yourself and learn to enjoy your own company so that you can enjoy the company of others having a strong sense of boundaries and respect.

Continue reading here:
Kim Kardashians Trainer Reveals The Best Workout You Can Do At Home To Get In Shape Like The Star - HollywoodLife

Weight loss is achieved in the kitchen - and eating the right foods can boost success. The NHS have their own 12 week diet plan, with a specific food advised at breakfast time.

Kicking off week one of their plan, the NHS tell dieters to make sure there is plenty of fibre in their meals.

This is particularly true at breakfast time - often thought of as the most important meal of the day.

They said: "Adding some fibre to your breakfast can help you stay feeling full until lunch and reduce the urge for a midmorning snack.

"Eating food with lots of fibre will help you feel full for longer, so youre more likely to stick to your calorie limit."

READ MORE:Adele weight loss: Expert claims 'easy' diet plan behind incredible 7st transformation

So, what exactly should dieters prepare in the morning to get the right amount of fibre in their meals?

The NHS suggest two easy ways to modify popular breakfast foods to make them fibre-rich.

Swap white bread for wholemeal or wholegrain varieties.

Swap sugary cereals for high-fibre cereals such as wholegrain wheat cereals, unsweetened muesli, or porridge oats, and dont forget to check the salt content.

They also remind dieters that eating the skin on fruits such as apples and pears adds in natural fibre, and eating fruit and vegetables is a healthy, low-calorie way to fill up.

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The NHS suggestions are a good way to get started - but more those with more confidence in the kitchen might want to prepare food from scratch. Some of the best high fibre breakfast foods include:

Best high fibre cereals

The NHS suggests a list of the best wholegrain cereals to choose. They also recommed chopping up a banana to add on top for extra sweetness.

Exercise is also a key part of losing weight, and eating the right foods to fuel a workout is key to success.

Personal trainer and TV guru Jessie Pavelka explained what foods you should eat before training to get the best results.

He said: Whether it be running, cycling, yoga, that short and fiery HIIT session, or readying yourself for a weight session at the gym, were all guilty of failing to take a second to pause and think about how were fuelling our body pre-workout.

What slimmers eat depends on the type of workout they are about to do and it can make a huge difference to the results.

Link:
Weight loss: NHS advise this is the best breakfast food to add to your diet plan to slim - Express

While it didn't enjoy the same spotlight this January, the DASH diet was crowned as one of the best diets in the United States in 2019 by U.S. News and World Report, putting it on the fast-track to cause buzz on Instagram feeds all year long. In fact, the DASH diet had earned this distinction for most of the 2010s, but unlike many of the other diets we've seen percolating in our social media feeds for the last few years, the DASH diet actually has overwhelming support from the medical community largely in part because it was developed in the 1990s by a team of researchers funded by the National Institute of Health.

Believe it or not, scientists first created this diet plan in response to the rise of cardiovascular disease in the United States, and many doctors only speak about the specifics of the DASH diet with their patients if high blood pressure is a factor for them. The DASH diet targets high sources of sodium and artery-clogging sources of fat to empower dieters to better their own heart health, but in the process, it targets some ingredients that some experts may find controversial.

Stefani Sassos, MS, RDN, CSO, CDN, a registered dietitian within the Good Housekeeping Institute, says that while the Mediterranean diet is worthy of it's "best" title this year, the DASH diet remains one of her favorite picks of all time. If you're dealing with elevated blood pressure or other cardiovascular risks, there's no question about it; but even if you're looking to lose weight before hitting the beach this summer, the DASH diet may be safer for you compared to the keto diet or Whole30.

Here's everything you need to know about the DASH diet, including what you can (and can't eat), how it could help you eat healthier and lose weight, and how to get started.

Sassos has a clinical background in treating cancer patients in the New York area, but also has found herself thrust into understanding the ins-and-outs of the DASH diet as heart disease is actually the number one killer in the U.S., she says. "I had quite a few patients who passed away from heart disease rather than their actual cancer," she explains. "There's a huge sodium issue in America, and the DASH diet is specifically known to fight this trend."

Ginger Meyer, MS, RDN, CSSD, LD, a registered dietitian specializing in sports dietetics within the University of Missouri Health Care system, says the DASH diet successfully lowers blood pressure in patients with hypertension by targeting dietary sources of fat and largely scaling back or eliminating red meat and sugar altogether. In studies since its inception, the DASH program can further lower blood pressure if sodium is also targeted, she says.

"Some may experience lowering of blood pressure in a few weeks," Meyer explains. "Other important lifestyle factors include achieving or maintaining a healthy body weight, participating in two hours and 30 minutes of moderately intense physical activity each week, and limiting alcohol consumption."

This diet, unlike others, isn't truly designed to be used for the short term. Results vary on a case by case basis, Meyer says, but this approach to eating is often recommended for many years before true results are seen and doctors relax on restricting certain items.

Those following the program aren't given a particular meal plan, but follow general guidelines. Here's everything you'll be able to enjoy on the DASH diet:

Sassos says this diet plan is most in-line with what a regular, healthy lifestyle should look for most a dietary routine that consists of 2,000 calories each day (or a higher or lower caloric intake recommended by your healthcare provider) consisting of wholesome ingredients. She says the diet recommends an adequate intake of non-fat and low-fat dairy products, two to three servings a day, as well as the appropriate servings of whole grains each day.

She believes that the best DASH diets are those that restrict sodium, as high-sodium diets can cause issues for otherwise-healthy patients. "When you go out to a restaurant, so many of us are drowning in salt, but this approach fixes that," she says.

Here's what you should avoid and limit as much as possible:

These items shouldn't come as too much of a shock: they're all high in fat, sodium, and calories. Not to mention, they're often highly calorically dense, but not in actual nutrients. "The DASH plan is rich in potassium, calcium, magnesium, fiber, and limits saturated fat, total fat, and cholesterol," Meyer explains.

Here's the catch the DASH diet wasn't actually created to promote weight loss. Some health experts believe that asking those that don't suffer with elevated blood pressure levels to restrict their sodium intake could promote unwarranted restrictions elsewhere (why restrict something if you're consuming normal levels, right?).

But pro-DASH-diet supporters like Meyer and Sassos acknowledge that the average meal plan based on this diet inevitably promotes weight loss for most people. "Although the DASH diet was not designed to promote weight reduction, this eating plan can be followed at a lower calorie level for weight loss, and as you replace high-calorie, high-fat foods with low-calorie vegetables and fruits, weight will likely trend down," Meyer explains.

For the best weight loss results, both experts agree: you'll need to incorporate exercise into your routine. Plus, a 2010 clinical study found that, in a trial, people who exercise while enjoying the DASH diet were more likely to lower their blood pressure compared to those who didn't.

You'll need to consult your doctor or a registered dietitian before you make any radical changes to your diet. If you've determined that you should work on your blood pressure levels, don't jump to change everything just yet. "Keep a food diary for several days and identify ways you could gradually increase servings of vegetables, fruits and whole grains," Meyer says.

If you're looking for particular meal plans or more tips for crafting DASH-friendly meals, both Sassos and Meyer recommend resources provided by the National Heart, Lung, and Blood Institute (NHLBI), which include an illustrated guide of the recommended number of servings on each food group by calorie level and serving size.

See the rest here:
What Is the DASH Diet? - Here's What You Can and Can't Eat on the Dash Diet - GoodHousekeeping.com

Many of the important benefits of a plant-based diet particularly for climate health and animals are well known. Yet despite the science being very clear, there remains confusion about the impact on human health.

We have long known for example, that a diet centred around whole plant-foods fruits, vegetables, whole-grains, beans, nuts and seeds significantly reduces the risk of heart disease, type 2 diabetes, obesity and certain cancers. In fact, a low fat plant-based diet is the only diet to have been shown to actually reverse established coronary artery disease. It has also been seen to reverse type 2 diabetes, enable effective and sustained weight loss without portion control or exercise, and arrest the progression of early stage prostate cancer.

Here are five additional benefits of a plant-based diet that may surprise you.

Diet choices can have a major impact on mood and mental health, and there is a very good reason for this. Diet affects the health of our gut bacteria, which produce many of the hormones active in the brain. Gut bacteria thrive on fibre, which is only found in whole plant foods. So it is no surprise to find that a plant-based diet can benefit mental health.

In one US study conducted at a large insurance company, participants who were overweight or had a history of type 2 diabetes were either prescribed a low-fat vegan diet or asked to continue their usual diet for 18 weeks. The results showed a significant improvement in mental health, wellbeing and work productivity in those on the vegan diet, as well as lower levels of depression and anxiety.

Osteoarthritis, the painful breakdown of cartilage in the joints, appears to be an inevitable consequence of ageing. It is not reversible but it is manageable, usually with pain medication and sometimes surgery.

So what role could a plant-based diet play here? One small study looking at the diets impact showed a significant improvement in self-reported pain and functioning in people with osteoarthritis. One reason for this could be the anti-inflammatory properties of the micro-nutrients present in plant foods, as inflammation is the main cause of pain in arthritis. Meat-based diets have the opposite effect and, in general, increase the level of inflammation in the body.

So if a plant-based diet can improve arthritis pain, could it also perhaps improve other types of pain? Some research suggests it could help with period pain in women.

For this study, women swapped to a low-fat vegan diet for two menstrual cycles, and then back to their usual omnivorous diet for their next two. Pain duration and intensity and pre-mentrual symptoms were recorded and levels of a hormone affecting oestrogen levels were measured.

On the low-fat vegan diet, women reported less pain duration and intensity, shorter duration of premenstrual symptoms and tests showed a lower level of oestrogen. People are often surprised to hear that diet can impact hormone levels in the body. This study shows exactly that, and how lower oestrogen levels can benefit womens health in a number of ways.

Urinary tract infections (UTIs) are one of the most common causes of infection in the general population with the bacteria Escherichia coli (E coli) often being the culprit. Infection can occur because E coli from the intestine finds its way into the urinary tract. But UTIs can also be caused by E coli strains commonly found in farm animals such as chickens and pigs, so eating contaminated sources of meat can lead to infection.

Given the link between E coli and UTIs, It might seem obvious that those on a plant-based diet who avoid meat might have a lower risk of infection, but whether this was the case was not known for sure until recent research came out.

The analysis of several studies shows that vegetarians have a 16% lower risk of UTIs compared to non-vegetarians. This confirms previous data suggesting that meat-bourne bacteria are a major contributor to the risk of UTIs. Increasingly these food borne bacteria are displaying antibiotic resistance.

So if those following a health plant-based diet have a lower risk of ill health then surely this will save on health costs.

In a large Taiwanese study, vegetarians were found to have a lower rate of outpatient visits, which translated into a 13% lower outpatient expenditure and a 15% lower total medical expenditure. So it is interesting to hypothesise the health economic impact of a plant-based diet on the UKs cash-strapped National Health Service.

In 2017, spending on healthcare in the UK totalled 197 billion approximately 2,989 per person. If everyone in the country shifted to a vegetarian diet, this could (using the 15% reduction as a guide) reduce healthcare expenditure by 30 billion.

Plant-based diets then, not only have the potential to dramatically improve human and planetary health, but could have significant benefits for the health of the economy too.

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Five surprising benefits of a plant-based diet - The Conversation UK

More than 8 million adults in the US suffer from a painful condition called gout. There is evidence that unhealthy lifestyles, such as smoking, poor eating and lack of exercise as well as rising obesity rates are increasing the number of people afflicted with this condition.

In order to reduce the prevalence of gout and frequency of painful flare-ups, doctors recommend a balanced diet full of vegetables, low-fat proteins, and regular exercise. Here's what you need to know about how diet can help with symptoms of gout.

Gout is a painful type of arthritis, or inflammation of joints, particularly in the big toe and knee joints. It happens as a result of hyperuricemia, or too much uric acid in the blood.

"The problem is either your body produces too much uric acid or it cannot properly excrete the uric acid," says Shailendra Singh, MD, Rheumatology Medical Director at White River Medical Center in Arkansas.

As a result, uric crystals can form, build-up, and get lodged in the joints, inflaming them, and causing excruciating discomfort and pain.

"Joints get red-hot to touch and swollen. You could be fine for a few weeks to months to even years before you have another episode," says Singh.

Foods high in a natural compound called purine can trigger painful flare-ups for people with gout because the body breaks purine down into uric acid. Therefore, doctors recommend avoiding high-purine foods like the following:

An outlier to the rule is purine-rich vegetables like spinach, cauliflower, or mushrooms. These foods are shown to lower the risk of flare-ups. Fruits, especially cherries, are recommended as alternatives to other sugary snacks.

Also "lean meat, like chicken and turkey, is okay. Leafy greens and vegetable protein like soy are also a good source," says Singh. "Moderation is the key and avoiding the [high-purine] foods is the most important thing."

By swapping out some of the high-purine meats, processed sugars, and alcohol for more wholesome food options you can protect yourself from painful gout flare-ups while also leading a healthier lifestyle. Here are some swaps to consider:

In addition to using these meal ideas, one should ensure they stay well hydrated as dehydration can increase the concentration of uric acid in the body.

One myth is that if someone is suffering from gout, then they're probably not eating right. But gout is the result of a mix of both genetics and environmental factors.

"It's not that their husband or spouse is cheating on their diet, they aren't sneaking food that they shouldn't eat, it's not all diet," says Dr. Robert Keenan, a rheumatologist at Duke University Health Facility.

The pain from gout can also be treated with non-steroidal anti-inflammatory drugs (NSAID), like Aspirin or Ibuprofen and by losing weight, if you're overweight.

The important thing to remember for people who suffer from gout is to maintain a healthy lifestyle. By watching purine-rich food intake, eating more vegetables and less unprocessed foods, watching your weight, and exercising more, gout can be managed effectively.

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What is a good diet for gout that will reduce your risk of painful flare-ups - Insider - INSIDER