Appetite Suppressant, Fasting, Keto and Tylenol

May 2022

May

This Popular Diet Doesn't Actually Work, Says New Study: When it comes to weight loss, the number of calories consumed matters most. If intermittent fasting, or more appropriately, time-restricted eating, helps you lower your caloric intake, then it will help you lose weight. If not, it won’t. However, the quality of your diet matters too! Eating one meal a day consisting of organic mac and cheese, chicken nuggets, and French fries will not benefit your heart, brain, or waistline. (Eat This, Not That)

Minimally Processed, Low Fat vs. Ketogenic Diet: No Clear Winner: The bottom line ... if you're looking to lose weight, avoid processed foods instead of eliminating or severely limiting a particular macronutrient (protein, carbs, or fat). Filling up on whole, unprocessed real food (veggies, fruit, legumes, whole intact grains, nuts, seeds and lean protein) is a win-win for your heart, brain, and waistline. (Tuft’s Nutrition Letter)

These Foods Can Suppress Appetite and Help You Lose Weight: Finding it difficult to lose weight because your new “diet” leaves you continually hungry and inevitably reaching for more food? If so, assess your protein intake. Protein is the most satiating macronutrient. Including a good dose of healthy, lean varieties at each meal will help hold you over between meals. Pairing it with high fiber foods will further suppress your appetite while providing your healthy gut bacteria with the nutrients it needs to flourish. Ultra-processed foods that make up much of our diets, on the other hand, are typically void of nutrients and loaded with sugars, artificial sweeteners, refined grains, preservatives, and/or additives that encourage fat storage, stimulate hunger and feed the bad gut bacteria. My favorite sources of protein are edamame, tofu, beans, wild salmon, and pastured raised eggs. (Better Humans)

The Maximum Amount of Eggs You Can Safely Eat Each Week: If you’re going to eat animal products, next to high quality fish, eggs from organic, pasture-raised chickens are high on my list. The cholesterol in egg yolks, especially when eaten in moderation, typically doesn’t raise one’s serum cholesterol. The exception, people who carry the Apo(e)4 allele. Of course, if enjoying eggs, avoid the bacon, sausage, refined bread, and hash browns that we often eat with them. Instead enjoy your eggs with sautéed veggies and avocado. (Tasting Table)

New Cancer Diet Studies Confirm Effects of Veggies and Red Meat:

To reduce your risk of liver, colon, and gastric cancers, swap your red meat (beef, pork, and lamb) and processed meats (sausage, bacon, pepperoni, hot dogs, cold cuts, etc.) for cruciferous veggies (broccoli, cabbage, cauliflower, arugula, etc.), legumes, dark leafy greens, and carrots. I'm not suggesting you need to go vegan to reduce your risk, but do make sure 80-85% of your diet consists of whole, real plant food … most of which are non-starchy vegetables. (Medscape)

Meat Consumption Must Fall by At Least 75 Percent: Americans, in general, need to reduce their consumption of meat by 75% to slow climate change and ensure our planet can continue to feed the world's population. Significantly reducing your meat intake and replacing it with whole, real plant-based foods will also improve your health. (Science Daily)

Long-term Acetaminophen Use may Boost Blood Pressure: Taking Tylenol regularly and struggling with high blood pressure? There may be a link. (Harvard Health)

The FDA Is Taking Action Against These Toxic Grocery Items, New Report Says: Children aren’t the only ones that should limit, if not avoid, fruit juice. Not only is it loaded with sugar but much of it contains high levels of lead. Choose fresh fruit instead. (Eat This, Not That)

Advice About Supplements — Use Selectively: Instead of relying on a multivitamin for your nutrients, eat a variety of real, whole food each day. See the list of nutrient-dense foods provided in this article for suggestions. (Harvard Health)

Many of Us are Deficient in Magnesium: Do you struggle with headaches, menstrual cramps, irregularity, anxiety, low bone mass, insulin resistance or muscle cramps? You, like most Americans, could be deficient in Magnesium. Read on to see how much you need and which foods are high in this vital mineral. My favorite sources are nuts and seeds, dark leafy greens, and avocado! (Medical News Today)

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About Jean Varney

Jean Varney is the founder and president of Eat Right, Be Fit, Live Well LLC, a health and nutrition consulting firm committed to empowering men and women to improve their health through sustainable changes to their diet and lifestyle. Based in the Washington DC metropolitan area, Jean coaches clients nationwide by phone and in person. She focuses on helping individuals make smart choices about the foods they eat in order to maintain high energy levels, avoid unwanted weight gain and decrease their risk of heart disease, cancer, type II diabetes and other chronic illnesses. Jean received her training at the Institute for Integrative Nutrition in New York City. To learn more about her practice, please visit her website at: www.EatRightBeFitLiveWell.com.