FDA contradicts recent science on salt and high blood pressure

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The FDA is lowering the guidelines for salt intake to deal with high blood pressure even though recent studies show salt does not cause high blood pressure.

A new study published in the American Journal of Hypertension analyzed data from 8,670 French adults and found that salt consumption wasn’t associated with systolic blood pressure in either men or women after controlling for factors like age.

Why not? One explanation, the authors write, is that the link we all assume between salt and blood pressure is “overstated” and “more complex than once believed.” It should be noted, however, that even though the study found no statistically significant association between blood pressure and sodium in the diet, those patients who were hypertensive consumed significantly more salt than those without hypertension—suggesting, as other research has, that salt affects people differently.

No Association Between Salt And Blood Pressure, Study Finds | Time

This is the same FDA that still recommends the SAD diet. Go figure. I don’t think I’ll be changing my personal salt intake any time soon.

In far-reaching guidelines, the FDA is seeking voluntary short-term lower sodium targets for food manufacturers, chain restaurants and food service operators – focusing largely on processed and take-out food. 

The agency wants to cut sodium intake to an average of 3,000 milligrams per day, compared with 3,400 mg over the next two and half years. 

But the average intake would still be above the Dietary Guidelines for Americans’ recommended limit of 2,300 mg per day for anyone over 14 years of age. 

FDA sets new goal for lower salt in everyday American food (yahoo.com)

Benefits of intermittent fasting

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There are many health benefits to intermittent fasting. Prevention magazine covers many of them. Mental health is not mentioned. How can intermittent fasting help with your mental health? You save money. If you’re practicing one of the many variations of intermittent fasting you’re most likely eating less. If you’re eating less you’re most likely not spending as much on food. Saving money has a positive effect on everyone’s mental health!

Maybe you’ve tried intermittent fasting (IF) to shed a few (pandemic!) pounds, since the hope and potential for weight loss is what this eating plan is best known for. And yes, scientists are looking into whether or not it really is effective at helping people slim down. But some studies show that IF—in which you only eat during a specified time period—may have other possible long-term health benefits as well.

“The goal with IF is improving metabolic health, reducing the risk of certain conditions such as diabetes, and increasing longevity,” says Laura Kelly, C.N.S., L.D.N., an advanced genomic nutritionist at Nutritional Genomics Institute. “One theory as to why fasting may be beneficial is that during the fasting period, the body’s cells are under mild stress, similar to exercise. The cells respond to this stress adaptively by enhancing their ability to cope with stress and to resist disease.”

Intermittent Fasting Benefits – Weight Loss, Immunity, Longevity (prevention.com)

New study finds metabolism doesn’t change as previously thought

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I’m not sure what to make of this. I need someone more qualified to examine the study to make more sense of what the NYT is reporting. I thought some of this was already known. For example, metabolism changes with different stages of life. I’m not sure what they found is true across all populations though.

Central to their findings was that metabolism differs for all people across four distinct stages of life.

There’s infancy, up until age 1, when calorie burning is at its peak, accelerating until it is 50 percent above the adult rate.

Then, from age 1 to about age 20, metabolism gradually slows by about 3 percent a year.

From age 20 to 60, it holds steady.

And, after age 60, it declines by about 0.7 percent a year.

What We Think We Know About Metabolism May Be Wrong – The New York Times (nytimes.com)

I noticed my metabolism started to slow around age 35. What else would account for no change in diet and exercise but an increase in weight? My metabolism wasn’t measured it was just something I noticed so I changed my eating habits.

I hope this gets some scrutiny from metabolic health doctors and researchers I follow so I can get some trusted opinions.

Are mushrooms low carb and keto friendly?

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The short answer is… yes. I use mushrooms all the time to accent a meal. I put them in my omelets, serve them along side a steak, sauté them with green beans, snap peas, or broccoli among other vegetables. I think they’re great. I don’t think it’s possible to add so many mushrooms to a meal or a recipe that you’ll pop over your carb limit for the day.

There are many varieties of mushrooms, and the most common types are naturally low in carbohydrates in their natural form.

For example, a 1-cup (96-gram) serving of raw, whole white button mushrooms contributes 3 grams of carbs to your day. A cup of raw oyster and shiitake mushrooms contains around 6 and 7 grams of carbs, respectively.

If you like portobello mushrooms, you’ll find around 3 grams of carbs in both a 1-cup (86-gram) serving of them diced, or an average mushroom cap you might use to make a meatless burger

Can You Eat Mushrooms on a Keto Diet? (healthline.com)

Image by cocoparisienne from Pixabay

New study says increased exercise doesn’t always lead to burning more calories throughout the day

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It seems the human body tries to balance itself out all the time. This makes sense if you think about it. Your body is always trying to survive. If you fast your body’s metabolism will slow so you don’t starve to death too quickly. If you eat frequently your metabolism fires up in order to try to get rid of excess calories consumed. And now a new study shows that if you exercise too much your body will compensate by restricting calorie burn during the times you’re more sedentary.

According to new research led by the University of Roehampton and published on 16 August 2021, people who take part in regular exercise burn fewer calories on body maintenance than people who don’t do any strenuous activity, dramatically reducing the calorie-burning gains of exercise.

Using data from the International Atomic Energy Agency’s Doubly-labelled water database of over 1,750 adults, researchers found that the calories the body burns to exist (known as basal energy expenditure, basal metabolic rate or BMR for short) decreases by 28% during periods when daily exercise levels are consistently high.

BMR accounts for approximately 60–75% of total daily energy expenditure in individuals, way more than calories burned during recreational activities such as running or cycling. A significant reduction in BMR can effectively counterbalance the positive calorie-burning effects of frequent exercising.

In short, the more we exercise over the long term, the fewer calories our bodies burn for the most rudimentary activities, therefore reducing the overall calories we burn per day.

Regular exercise may hinder weight loss says new research but I disagree – here’s why | T3

Don’t stop exercising though! My take away from the recent news on this and the energy balance model versus the carbohydrate insulin model is the secret to losing or maintaining your weight is some combination of all this information that is customized to the person. You have to learn what is right for you.

The energy balance model simply says you have to expend more calories than you take in to lose weight. I think this is true to an extent. The carbohydrate insulin model says that reducing carbohydrates aids in weight loss or maintenance because reducing carbs in the diet makes a person more insulin sensitive which in turn prevents energy from being stored as fat. I also think this is true to an extent. Exercise will burn more calories for you throughout the day than if you did nothing at all and that could aid in weight loss and/or maintenance. I think this is true to an extent.

In my life I try to evaluate how my body reacts to certain foods. I exercise, not for weight loss, but for fitness. Diet and exercise combined serves my cause to maintain strength, flexibility, and balance as I get older. I’ll hit 55 this year and my fitness and weight goals are to simply stay around 165 lbs. to 175 lbs., be able to lift 90 lbs. to 100 lbs. in various exercises, be able to stand on one foot in various poses, and be able to touch the floor while bending forward. If I can continue this for the next 30 years I think my remaining years I can binge on Resse’s Peanut Butter Cups to my heart’s content.

It’s Never Too Late for Older Adults to Lose Weight

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By Jennifer Scott of spiritfinder.org

You’re not as young as you once were, but that’s no reason to resign yourself to a life stuck on the couch. Sedentary lifestyles have been proven to negatively impact a person’s overall health, and can even bring on obesity and other health complications. Instead of believing you are too old to lose weight, make the choice to change your current situation and get back to feeling good about yourself. Here is some advice from Keto Kooking for losing weight and wellness.

Start Small

Beginning is always the hardest part of losing weight. You want results fast and are just ready to get this “diet thing” over with so you can go back to feeling good about yourself, but results don’t come easy. According to ZenBusiness, when you go too hard and fast, you run the risk of back to your old habits.

As the adage goes, it’s a marathon—not a sprint. Start small with your exercise. Go for 30-minute walks. Do daily stretching and aerobics from home in the evening before you go to bed. You shouldn’t have to go all out on a gym membership or punish yourself with hours-long routines. Start small and build up to where you want to be over time by letting your results motivate your intensity. By committing to making one small change each month, it will become a part of your routine.

Get Into a Routine

The idea of falling into a routine is a little more abstract than telling someone to go to the gym, or to start eating kale, which is why many weight-loss strategies fail to include this vital component. Routines introduce regularity into your life, which is crucial for you to methodically achieve your weight-loss goals. Grab yourself a daily planner and schedule out your weekly routine. Make note of what times you’ll be eating, working out and sleeping. By adopting your lifestyle to revolve around your weight loss, you’ll find it easier to keep progressing along your wellness journey.

Eat for Energy, Eat Light

Another important aspect of your weight loss are the foods that you choose to put into your body. As an older adult, there are a few challenges you have to face when it comes to digestion. Things can sometimes move a little slow, which is why you shouldn’t skip dairy products to ingest necessary probiotics to help move things along. Yogurt is an excellent, healthy snack that can help your body stay regular and efficiently digest foods. Focus on smaller portions and choose foods that give you a boost of energy to stay up and active throughout the day. In terms of which diet to choose, you may want to give keto a try and see if it works for you. Keto Kooking offers great advice and recipes to help you along the way.

Ditch the Scale

After the first few days of diet and exercise, you may feel the need to hop on the scale and see how much weight you’ve lost. The problem with using scales to measure progress is that you often become blind to the other ways that weight loss is meant to affect your life.

When it comes to scales, people get so caught up in the numbers game that they forget to see how much better they feel when eating good food, going to bed on time and exercising regularly. If you only focus on the numbers, you won’t notice all the other ways you’ve been making progress, so instead of living by the scale, toss it out. More importantly, it’s not about what you read on the scale, it’s about how you feel. It’s the choices we make that define who we are and what kind of lives we lead. By choosing to live healthily, you are making your golden years shine a little brighter.

Image by janeb13 from Pixabay

Keto Diet and Intermittent Fasting helps woman lose 105 lbs.

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It’s not all about calories in and calories out. Although on a Keto Diet you may indeed eat fewer calories because your satiety levels are much higher. If you’re not hungry all the time you’re not eating all the time and that’s where the magic of Intermittent Fasting adds to the progress.

I lived a keto diet lifestyle for three years and lost 100 pounds. Keto was amazing for my weight loss progress. It kept me on track because it was very clear what I could eat. I tracked my calories and carbs and would very rarely eat off plan.

When I hit my goal weight I transitioned from the keto diet to macro counting and incorporated healthy carbs back into my diet.

‘The Keto Diet And Intermittent Fasting Helped Me Lose 105 Lbs.’ (womenshealthmag.com)

Are we counting carbs wrong?

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Personally, I don’t count carbs at all. I don’t know how many I consume in a day. I don’t track macros either. What I do, and it’s a practice I’ve had for decades now, is eat mostly meat and vegetables that are cooked at home. If I do look at a label to see the carb count I don’t look at “net carbs” where you subtract the fiber from the carbohydrates to make you feel like you’re eating fewer carbs. I look at the total carbs and if a single serving is in the double digit range I might skip it depending on what else I’m eating that day.

I generally don’t eat breads, pastas, rice, or other grains. I stay away from potatoes and other starchy root vegetables. I do have them on occasion but they are not a mainstay of my diet. I might consume them once per month or so.

Shulz and her co-author, Joanne Slavin, a professor of nutrition and food science at the University of Minnesota, suggest looking at carb quality rather than quantity. When it comes to the quality of carbohydrates, they recommend looking at factors such as the percentage of whole grains, whether there’s any added sugar, the total amount of fiber, and the ratio of total carbohydrates to the amount of fiber and added sugar.

If these factors can be summed in one sentence, it would be: “Eat more unprocessed food.” This is something that we all know is good for us in theory, but when it comes to the many, many food choices we make every day, it can be all too easy to just focus on the quantity of carbs, rather than the quality, letting the fruits and vegetables fall to the wayside.

We’re Counting Carbs All Wrong (lifehacker.com)

A Guide to Building Confidence and Living Your Best Life

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By Jennifer Scott of spiritfinder.org

We all want more out of our lives, but it’s not always easy to figure out the steps we need to take in order to make that happen. Keto Kooking will give you a few tips on how you can start living your best life right now and get closer to achieving your goals.

Top 5 Tips You Can Use to Build Confidence and Live Your Best  Life

  1. Know you are valued – The first thing you should do to build confidence is to know you are valued in the world. What does this mean? This means that your life matters and that your existence has a purpose here on Earth. One of the best ways to increase confidence is to let go of all those negative things others say about you and focus instead on the positive aspects of your life. Doing this opens up your mind to achieve more of what you want and will help you to build confidence in yourself.
  2. Go back to school – Enhance your career prospects with an online degree. You work hard and you deserve a career that will help you achieve your goals. Even if you have a job already, going back to school can only benefit your life. Take the time out of your busy schedule to further your education today!
  3. Stop comparing yourself to others – Compare yourself to who you were yesterday, not who someone else is today. If you compare your life to someone else’s, that is not helping you. It only makes you feel as though you aren’t reaching your full potential because someone else is doing better than you. The truth of the matter is this: No two people are alike. We all have different gifts and talents which makes each one of us unique. In order to build confidence in yourself, you have to accept this and stop comparing your life to someone else’s. Focus on the positive aspects of your own life and you will soon notice how much better things are!
  4. Learn a new skill – There are plenty of online courses and opportunities to learn a new skill that you enjoy. Check out Youtube or Udemy for free or low-cost options to learn something new.  Think about what you like to do and learn more on the subject. Knowledge is power!
  5. Consume better food – Eating a nutritious diet that is full of vitamins, minerals, protein, and other nutrients is vital for our health. Consider the keto diet. It can help you to lose weight, boost energy, and improve stomach issues.

Focus on what’s important. You should be more concerned with your health, career, and things that matter in life, rather than worrying about petty things. Worrying about small things like this can put a strain on our mental health. Focus on being happy and you will feel much better for it.

In Summary

The article provides a number of tips and ideas to help you live your best life. Hopefully, these will inspire you to take the necessary steps in order to do so. The most important thing is for you not to worry about small things like this because it can put a strain on your mental health and hold you back. Focus on being happy and achieving your goals. You got this!

For more healthy tips and recipes to help you live your best life, visit Keto Kooking today!

Photo by Ella Olsson from Pexels

American Diabetes Association sees strong genetic links with Type-2 diabetes

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Personally I believe almost everything is genetically linked. With something like Type-2 diabetes there may be people that are more susceptible than others but it seems relatively curable through diet.

The American Diabetes Association (ADA) states that type 2 diabetes has a stronger link to family history and lineage than type 1. It goes on to say that studies of twins have shown that genetics play a key role in the development of type 2 diabetes.

The ADA also advises that race can also play a role, and research Trusted Source indicates a higher prevalence among Asian, Black, and Latino people. But this may not be entirely due to genetics.

Environmental factors such as diet and lifestyle also influence the risk of developing type 2 diabetes. The ADA notes that it is possible to help prevent type 2 diabetes by exercising and reaching or maintaining a moderate weight.

There can also be a genetic role in obesity, and families often develop similar eating habits. This can put someone with a genetic predisposition at more risk for developing type 2 diabetes.

Is type 2 diabetes genetic? Causes, genes, and prevention (medicalnewstoday.com)