4 ways to cut down on meat when dining out – and still make healthy choices
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Many of us are looking for ways to eat a healthier and more sustainable diet. And one way to do this is by reducing the amount of meat we eat.
That doesn’t mean you need to become a vegan or vegetarian. Our recent research shows even small changes to cut down on meat consumption could help improve health and wellbeing.
But not all plant-based options are created equal and some are ultra-processed. Navigating what’s available when eating out – including options like tofu and fake meats – can be a challenge.
So what are your best options at a cafe or restaurant? Here are some guiding principles to keep in mind when cutting down on meat.
Health benefits to cutting down
Small amounts of lean meat can be part of a healthy, balanced diet. But the majority of Australians still eat more meat than recommended.
Only a small percentage of Australians (10%) are vegetarian or vegan. But an increasing number opt for a flexitarian diet. Flexitarians eat a diet rich in fruits and vegetables, while still enjoying small amounts of meat, dairy, eggs and fish.
Our recent research looked at whether the average Australian diet would improve if we swapped meat and dairy for plant-based alternatives, and the results were promising.
The study found health benefits when people halved the amount of meat and dairy they ate and replaced them with healthy plant-based foods, like tofu or legumes. On average, their dietary fibre intake – which helps with feeling fuller for longer and digestive health – went up. Saturated fats – which increase our blood cholesterol levels, a risk factor for heart disease – went down.
Including more fibre and less saturated fat helps reduce the risk of heart disease.
Achieving these health benefits may be as simple as swapping ham for baked beans in a toastie for lunch, or substituting half of the mince in your bolognese for lentils at dinner.
How it’s made matters
For a long time we’ve known processed meats – such as ham, bacon and sausages – are bad for your health. Eating high amounts of these foods is associated with poor heart health and some forms of cancer.
But the same can be true of many processed meat alternatives.
Plant-based alternatives designed to mimic meat, such as sausages and burgers, have become readily available in supermarkets, cafes and restaurants. These products are ultra-processed and can be high in salt and saturated fat.
Our study found when people replaced meat and dairy with ultra-processed meat alternatives – such as plant-based burgers or sausages – they ate more salt and less calcium, compared to eating meat or healthy plant-based options.
So if you’re cutting down on meat for health reasons, it’s important to think about what you’re replacing it with. The Australian Dietary Guidelines recommend eggs, legumes/beans, tofu, nuts and seeds.
Tofu can be a great option. But we recommend flavouring plain tofu with herbs and spices yourself, as pre-marinated products are often ultra-processed and can be high in salt.
What about when dining out?
When you’re making your own food, it’s easier to adapt recipes or reduce the amount of meat. But when faced with a menu, it can be difficult to work out what is the best option.
Here are our four ways to make healthy choices when you eat out:
1. Fill half your plate with vegetables
When cutting down on meat, aim for half your plate to be vegetables. Try to also eat a variety of colours, such as leafy green spinach, red capsicum and pumpkin.
When you’re out, this might look like choosing a vegetable-based entree, a stir-fry or ordering a side salad to have with your meal.
2. Avoid the deep fryer
The Australian Dietary Guidelines recommend limiting deep fried foods to once a week or less. When dining out, choose plant-based options that are sautéed, grilled, baked, steamed, boiled or poached – instead of those that are crumbed or battered before deep frying.
This could mean choosing vegetarian dumplings that are steamed not fried, or poached eggs at brunch instead of fried. Ordering a side of roast vegetables instead of hot chips is also a great option.
3. Pick wholegrains
Scan the menu for wholegrain options such as brown rice, wholemeal pizza or pasta, barley, quinoa or wholemeal burger buns. Not only are they good sources of protein, but they also provide more dietary fibre than refined grains, which help keep you fuller for longer.
4. If you do pick meat – choose less processed kinds
You may not always want, or be able, to make a vegetarian choice when eating out and with other people. If you do opt for meat, it’s better to steer clear of processed options like bacon or sausages.
If sharing dishes with other people, you could try adding unprocessed plant-based options into the mix. For example, a curry with lentils or chickpeas, or a vegetable-based pizza instead of one with ham or salami. If that’s not an option, try choose meat that’s a lean cut, such as chicken breast, or options which are grilled rather than fried.
Laura Marchese, PhD candidate at the Institute for Physical Activity and Nutrition, Deakin University and Katherine Livingstone, NHMRC Emerging Leadership Fellow and Senior Research Fellow at the Institute for Physical Activity and Nutrition, Deakin University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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How To Prevent And Reverse Type 2 Diabetes
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Turn back the clock on insulin resistance
This is Dr. Jason Fung. He’s a world-leading expert on intermittent fasting and low carbohydrate approaches to diet. He also co-founded the Intensive Dietary Management Program, later rebranded to the snappier title: The Fasting Method, a program to help people lose weight and reverse type 2 diabetes. Dr. Fung is certified with the Institute for Functional Medicine, for providing functional medicine certification along with educational programs directly accredited by the Accreditation Council for Continuing Medical Education (ACCME).
Why Intermittent Fasting?
Intermittent fasting is a well-established, well-evidenced, healthful practice for most people. In the case of diabetes, it becomes complicated, because if one’s blood sugars are too low during a fasting period, it will need correcting, thus breaking the fast.
Note: this is about preventing and reversing type 2 diabetes. Type 1 is very different, and sadly cannot be prevented or reversed in this fashion.
However, these ideas may still be useful if you have T1D, as you have an even greater need to avoid developing insulin resistance; you obviously don’t want your exogenous insulin to stop working.
Nevertheless, please do confer with your endocrinologist before changing your dietary habits, as they will know your personal physiology and circumstances in ways that we (and Dr. Fung) don’t.
In the case of having type 2 diabetes, again, please still check with your doctor, but the stakes are a lot lower for you, and you will probably be able to fast without incident, depending on your diet itself (more on this later).
Intermittent Fasting can be extra helpful for the body in the case of type 2 diabetes, as it helps give the body a rest from high insulin levels, thus allowing the body to become gradually re-sensitised to insulin.
Why low carbohydrate?
Carbohydrates, especially sugars, especially fructose*, cause excess sugar to be quickly processed by the liver and stored there. When the body’s ability to store glycogen is exceeded, the liver stores energy as fat instead. The resultant fatty liver is a major contributor to insulin resistance, when the liver can’t keep up with the demand; the blood becomes spiked full of unprocessed sugars, and the pancreas must work overtime to produce more and more insulin to deal with that—until the body starts becoming desensitized to insulin. In other words, type 2 diabetes.
There are other factors that affect whether we get type 2 diabetes, for example a genetic predisposition. But, our carb intake is something we can control, so it’s something that Dr. Fung focuses on.
*A word on fructose: actual fruits are usually diabetes-neutral or a net positive due to their fiber and polyphenols.
Fructose as an added ingredient, however, not so much. That stuff zips straight into your veins with nothing to slow it down and nothing to mitigate it.
The advice from Dr. Fung is simple here: cut the carbs. If you are already diabetic and do this with no preparation, you will probably simply suffer hypoglycemia, so instead:
- Enjoy a fibrous starter (a salad, some fruit, or perhaps some nuts)
- Load up with protein first, during your main meal—this will start to trigger your feelings of satedness
- Eat carbs last (preferably whole, unprocessed carbohydrates), and stop eating when 80% full.
Adapting Intermittent Fasting to diabetes
Dr. Fung advocates for starting small, and gradually increasing your fasting period, until, ideally, fasting 16 hours per day. You probably won’t be able to do this immediately, and that’s fine.
You also probably won’t be able to do this, if you don’t also make the dietary adjustments that help to give your liver a break, and thus by knock-on-effect, give your pancreas a break too.
With the dietary adjustments too, however, your insulin production-and-response will start to return to its pre-diabetic state, and finally its healthy state, after which, it’s just a matter of maintenance.
Want to hear more from Dr. Fung?
You may enjoy his blog, and for those who like videos, here is his YouTube channel:
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A new government inquiry will examine women’s pain and treatment. How and why is it different?
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The Victorian government has announced an inquiry into women’s pain. Given women are disproportionately affected by pain, such a thorough investigation is long overdue.
The inquiry, the first of its kind in Australia and the first we’re aware of internationally, is expected to take a year. It aims to improve care and services for Victorian girls and women experiencing pain in the future.
The gender pain gap
Globally, more women report chronic pain than men do. A survey of over 1,750 Victorian women found 40% are living with chronic pain.
Approximately half of chronic pain conditions have a higher prevalence in women compared to men, including low back pain and osteoarthritis. And female-specific pain conditions, such as endometriosis, are much more common than male-specific pain conditions such as chronic prostatitis/chronic pelvic pain syndrome.
These statistics are seen across the lifespan, with higher rates of chronic pain being reported in females as young as two years old. This discrepancy increases with age, with 28% of Australian women aged over 85 experiencing chronic pain compared to 18% of men.
It feels worse
Women also experience pain differently to men. There is some evidence to suggest that when diagnosed with the same condition, women are more likely to report higher pain scores than men.
Similarly, there is some evidence to suggest women are also more likely to report higher pain scores during experimental trials where the same painful pressure stimulus is applied to both women and men.
Pain is also more burdensome for women. Depression is twice as prevalent in women with chronic pain than men with chronic pain. Women are also more likely to report more health care use and be hospitalised due to their pain than men.
Women seem to feel pain more acutely and often feel ignored by doctors.
ShutterstockMedical misogyny
Women in pain are viewed and treated differently to men. Women are more likely to be told their pain is psychological and dismissed as not being real or “all in their head”.
Hollywood actor Selma Blair recently shared her experience of having her symptoms repeatedly dismissed by doctors and put down to “menstrual issues”, before being diagnosed with multiple sclerosis in 2018.
It’s an experience familiar to many women in Australia, where medical misogyny still runs deep. Our research has repeatedly shown Australian women with pelvic pain are similarly dismissed, leading to lengthy diagnostic delays and serious impacts on their quality of life.
Misogyny exists in research too
Historically, misogyny has also run deep in medical research, including pain research. Women have been viewed as smaller bodied men with different reproductive functions. As a result, most pre-clinical pain research has used male rodents as the default research subject. Some researchers say the menstrual cycle in female rodents adds additional variability and therefore uncertainty to experiments. And while variability due to the menstrual cycle may be true, it may be no greater than male-specific sources of variability (such as within-cage aggression and dominance) that can also influence research findings.
The exclusion of female subjects in pre-clinical studies has hindered our understanding of sex differences in pain and of response to treatment. Only recently have we begun to understand various genetic, neurochemical, and neuroimmune factors contribute to sex differences in pain prevalence and sensitivity. And sex differences exist in pain processing itself. For instance, in the spinal cord, male and female rodents process potentially painful stimuli through entirely different immune cells.
These differences have relevance for how pain should be treated in women, yet many of the existing pharmacological treatments for pain, including opioids, are largely or solely based upon research completed on male rodents.
When women seek care, their pain is also treated differently. Studies show women receive less pain medication after surgery compared to men. In fact, one study found while men were prescribed opioids after joint surgery, women were more likely to be prescribed antidepressants. In another study, women were more likely to receive sedatives for pain relief following surgery, while men were more likely to receive pain medication.
So, women are disproportionately affected by pain in terms of how common it is and sensitivity, but also in how their pain is viewed, treated, and even researched. Women continue to be excluded, dismissed, and receive sub-optimal care, and the recently announced inquiry aims to improve this.
What will the inquiry involve?
Consumers, health-care professionals and health-care organisations will be invited to share their experiences of treatment services for women’s pain in Victoria as part of the year-long inquiry. These experiences will be used to describe the current service delivery system available to Victorian women with pain, and to plan more appropriate services to be delivered in the future.
Inquiry submissions are now open until March 12 2024. If you are a Victorian woman living with pain, or provide care to Victorian women with pain, we encourage you to submit.
The state has an excellent track record of improving women’s health in many areas, including heart, sexual, and reproductive health, but clearly, we have a way to go with women’s pain. We wait with bated breath to see the results of this much-needed investigation, and encourage other states and territories to take note of the findings.
Jane Chalmers, Senior Lecturer in Pain Sciences, University of South Australia and Amelia Mardon, PhD Candidate, University of South Australia
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Why We Get Sick – by Dr. Benjamin Bikman
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There’s a slightly buried lede here in that the title doesn’t offer this spoiler, but we will: the book is about insulin resistance.
However, unlike the books we’ve reviewed about blood sugar management, this time the focus is really and truly on insulin itself—and that makes some important differences:
Dr. Bikman makes the case that while indeed hyper- or hypoglycemia bring their problems, mostly these are symptoms rather than causes, and the real culprit is insulin resistance, and this is important for two main reasons:
- Insulin resistance occurs well before the other symptoms set in (which means: it is the thing that truly needs to be nipped in the bud; if your fasting blood sugars are rising, then you missed “nipping it in the bud” likely by a decade or more)
- Insulin resistance causes more problems than “mere” hyperglycemia (the most commonly-known result of insulin resistance) does, so again, it really needs to be considered separately from blood sugar management.
This latter, Dr. Bikman goes into in great detail, linking insulin resistance (even if blood sugar levels are normal) to all manner of diseases (hence the title).
You may be wondering: how can blood sugar levels be normal, if we have insulin resistance?
And the answer is that for as long as it is still able, your pancreas will just faithfully crank out more and more insulin to deal with the blood sugar levels that would otherwise be steadily rising. Since people measure blood sugar levels much more regularly than anyone checks for actual insulin levels, this means that one can be insulin resistant for years without knowing it, until finally the pancreas is no longer able to keep up with the demand—then that’s when people finally notice.
The book is divided into sections:
- The Problem: What Is Insulin Resistance
- The Cause: What Makes Us Insulin Resistant
- How We Can Fight Insulin Resistance
The first two parts are essential for the reader’s understanding, but the third part is the practical part, with appropriately practical advice on the most insulin-friendly ways to exercise, eat, fast, and more. He also talks drugs, and discusses the pros and cons of various interventions—but of course, far better is the lifestyle management of insulin.
The style is mostly very pop-science in overall presentation, and then occasionally gets very dense at times, but when that happens, he will then tend to follow it with an easier-to-understand explanation, to ensure that nothing remains opaque.
Bottom line: if you care about your metabolic health and don’t mind reading a book where you may have to read a paragraph or two twice sometimes, then this is a top-tier book on insulin resistance and how to prevent/reverse it.
Click here to check out Why We Get Sick, and stay well instead!
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What are nootropics and do they really boost your brain?
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Humans have long been searching for a “magic elixir” to make us smarter, and improve our focus and memory. This includes traditional Chinese medicine used thousands of years ago to improve cognitive function.
Now we have nootropics, also known as smart drugs, brain boosters or cognitive enhancers.
You can buy these gummies, chewing gums, pills and skin patches online, or from supermarkets, pharmacies or petrol stations. You don’t need a prescription or to consult a health professional.
But do nootropics actually boost your brain? Here’s what the science says.
LuckyStep/Shutterstock What are nootropics and how do they work?
Romanian psychologist and chemist Cornelius E. Giurgea coined the term nootropics in the early 1970s to describe compounds that may boost memory and learning. The term comes from the Greek words nӧos (thinking) and tropein (guide).
Nootropics may work in the brain by improving transmission of signals between nerve cells, maintaining the health of nerve cells, and helping in energy production. Some nootropics have antioxidant properties and may reduce damage to nerve cells in the brain caused by the accumulation of free radicals.
But how safe and effective are they? Let’s look at four of the most widely used nootropics.
1. Caffeine
You might be surprised to know caffeine is a nootropic. No wonder so many of us start our day with a coffee. It stimulates our nervous system.
Caffeine is rapidly absorbed into the blood and distributed in nearly all human tissues. This includes the brain where it increases our alertness, reaction time and mood, and we feel as if we have more energy.
For caffeine to have these effects, you need to consume 32-300 milligrams in a single dose. That’s equivalent to around two espressos (for the 300mg dose). So, why the wide range? Genetic variations in a particular gene (the CYP1A2 gene) can affect how fast you metabolise caffeine. So this can explain why some people need more caffeine than others to recognise any neurostimulant effect.
Unfortunately too much caffeine can lead to anxiety-like symptoms and panic attacks, sleep disturbances, hallucinations, gut disturbances and heart problems.
So it’s recommended adults drink no more than 400mg caffeine a day, the equivalent of up to three espressos.
Caffeine can make you feel alert and can boost your mood. That makes it a nootropic. LHshooter/Shutterstock 2. L-theanine
L-theanine comes as a supplement, chewing gum or in a beverage. It’s also the most common amino acid in green tea.
Consuming L-theanine as a supplement may increase production of alpha waves in the brain. These are associated with increased alertness and perception of calmness.
However, it’s effect on cognitive functioning is still unclear. Various studies including those comparing a single dose with a daily dose for several weeks, and in different populations, show different outcomes.
But taking L-theanine with caffeine as a supplement improved cognitive performance and alertness in one study. Young adults who consumed L-theanine (97mg) plus caffeine (40mg) could more accurately switch between tasks after a single dose, and said they were more alert.
Another study of people who took L-theanine with caffeine at similar doses to the study above found improvements in several cognitive outcomes, including being less susceptible to distraction.
Although pure L-theanine is well tolerated, there are still relatively few human trials to show it works or is safe over a prolonged period of time. Larger and longer studies examining the optimal dose are also needed.
The amino acid L-theanine is also in green tea. grafvision/Shutterstock 3. Ashwaghanda
Ashwaghanda is a plant extract commonly used in Indian Ayurvedic medicine for improving memory and cognitive function.
In one study, 225-400mg daily for 30 days improved cognitive performance in healthy males. There were significant improvements in cognitive flexibility (the ability to switch tasks), visual memory (recalling an image), reaction time (response to a stimulus) and executive functioning (recognising rules and categories, and managing rapid decision making).
There are similar effects in older adults with mild cognitive impairment.
But we should be cautious about results from studies using Ashwaghanda supplements; the studies are relatively small and only treated participants for a short time.
Ashwaghanda is a plant extract commonly used in Ayurvedic medicine. Agnieszka Kwiecień, Nova/Wikimedia, CC BY-SA 4. Creatine
Creatine is an organic compound involved in how the body generates energy and is used as a sports supplement. But it also has cognitive effects.
In a review of available evidence, healthy adults aged 66-76 who took creatine supplements had improved short-term memory.
Long-term supplementation may also have benefits. In another study, people with fatigue after COVID took 4g a day of creatine for six months and reported they were better able to concentrate, and were less fatigued. Creatine may reduce brain inflammation and oxidative stress, to improve cognitive performance and reduce fatigue.
Side effects of creatine supplements in studies are rarely reported. But they include weight gain, gastrointestinal upset and changes in the liver and kidneys.
Where to now?
There is good evidence for brain boosting effects of caffeine and creatine. But the jury is still out on the efficacy, optimal dose and safety of most other nootropics.
So until we have more evidence, consult your health professional before taking a nootropic.
But drinking your daily coffee isn’t likely to do much harm. Thank goodness, because for some of us, it is a magic elixir.
Nenad Naumovski, Professor in Food Science and Human Nutrition, University of Canberra; Amanda Bulman, PhD candidate studying the effects of nutrients on sleep, University of Canberra, and Andrew McKune, Professor, Exercise Science, University of Canberra
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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12 Most Powerful Supplements and Foods to Increase Energy & Slow Down Aging
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If you see the energy that this health coach has and would like some of that, here are the top 10 supplements she recommends—most being available from food, which she discusses too:
The Other “Daily Dozen”
We’ve written about most of these before, so those we have, we’ve added links for your convenience!
- Coenzyme Q10 (CoQ10): can be supplemented, usually from yeast, or consumed by eating other animals, in particular organ meats.
- PQQ (Pyrroloquinoline Quinone): promotes new mitochondria, found in spinach, parsley, carrots, tomatoes, green tea.
- Creatine: enhances energy, muscle recovery, brain health.
- Spirulina: anti-inflammatory, detoxifying, improves exercise performance.
- Anti-Factor Phospholipids: helps repair mitochondrial membranes.
- Nitrates: found in leafy greens and beets; boosts circulation and endurance.
- Curcumin (from Turmeric): reduces inflammation and supports brain health.
- Astaxanthin: found in seafood (from algae upwards), fights inflammation, protects skin.
- Medicinal Mushrooms (e.g. chaga, cordyceps, reishi, lion’s mane, etc—not psilocybin and friends!): boosts energy, immune function.
- Panax Ginseng: reduces oxidative stress and fatigue.
- NAD+ & B3 (Niacin): supports cellular energy and metabolism.
- Yerba Mate Tea: increases dopamine and boosts energy naturally.
For more on all of these plus a pointer with regard to making use of hydroponics to grow your own (she sells a kit), enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
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The Lymphatic System Against Cancer & More
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Ask Not What Your Lymphatic System Can Do For You…
Just kidding; we’ll cover that first, as it’s definitely not talked about enough.
The lymphatic system is the system in the body that moves lymph around. It’s made of glands, nodes, and vessels:
- The glands (such as the tonsils and the adenoids) and nodes filter out bacteria and produce white blood cells. Specific functions may be, well, specialized—beyond the scope of today’s article—but that’s the broad function.
- The vessels are the tubes that allow those things to be moved around, suspended in lymph.
What’s lymph? It’s a colorless water-like liquid that transports immune cells, nutrients (and waste) around the body (through the lymphatic system).
Yes, it works alongside your vasculature; when white blood cells aren’t being deployed en masse into your bloodstream to deal with some threat, they’re waiting in the wings in the lymphatic system.
While your blood is pumped around by your heart, lymph moves based on a variety of factors, including contractions of small specialized lymphatic muscles, the pressure gradient created by the combination of those and gravity, and the movements of your body itself.
Here’s a larger article than we have room for, with diagrams we also don’t have room for:
Modelling the lymphatic system
To oversimplify it in few words for the sake of moving on: you can most of the time: think of it as an ancillary network supporting your circulatory system that unlike blood, doesn’t deal with oxygen or sugars, but does deal with a lot of other things, including:
- water and salt balance
- immune cells and other aspects of immune function
- transports fats (and any fat-soluble vitamins in them) into circulation
- cleans up stuff that gets stuck between cells
- general detoxification
There’s a lot that can go wrong if lymph isn’t flowing as it should
Too much to list here, but to give an idea:
- Arthritis and many autoimmune diseases
- Cardiovascular disease and metabolic syndrome
- Obesity, diabetes, and organ failure
- Alzheimer’s and other dementias
- Lymphadenitis, lymphangitis, and lymphedenopathy
- Lymphomas and Hodgkin’s disease (both are types of lymphatic cancer)
- Cancers of other kinds, because of things not being cleaned up where and when they should be
Yikes! That’s a lot of important things for a mostly-forgotten system to be taking care of protecting us from!
What you can do for your lymphatic system, to avoid those things!
Happily, there are easy things we can do to give our lymph some love, such as:
Massage therapy (and foam rolling)
This is the go-to that many people/publications recommend. It’s good! It’s certainly not the most important thing to do, but it’s good.
You can even use a simple gadget like this one to help move the lymph around, without needing to learn arcane massage techniques.
Exercise (move your body!)
This is a lot more important. The more we move our body, the more lymph moves around. The more lymph moves around today, the more easily it will move around tomorrow. A healthy constant movement of lymph throughout the lymphatic system is key to keeping everything running smoothly.
If you pick only one kind of exercise, make it High-Intensity Interval Training (HIIT):
How To Do HIIT (Without Wrecking Your Body)
If for some reason you really can’t do that, just spend as much of your waking time as reasonably possible, moving, per:
For ideas on how to do that, check out…
Get thee to a kitchen
This is about getting healthy food that gives your body’s clean-up crew (the lymphatic system) an easier time of it.
Rather than trying to “eat clean” which can be a very nebulous term and it’s often not at all clear (and/or hotly debated) what counts as “clean”, instead, stick to foods that constitute an anti-inflammatory diet:
Take care!
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