Dr Oz Plant Based Diet Today Show

Using intermittent fasting to vanquish diabetes, heart conditions
On-again, off-again romances may seem hard on the heart, but sometimes an intermittent affair ends up fueling a healthy relationship. Take Justin Bieber and Hailey Baldwin, who dated off and on from 2015 to 2016, then happily tied the knot in September 2018.

Intermittent fasting turns out to deliver happy endings, too — especially for folks who are having a rocky time managing their diabetes or heart disease. A study in Endocrine Reviews reveals that if you consistently eat your calories within an eight-to-10-hour window (say from 10 a.m. to 6 p.m. or 9 a.m. to 7 p.m.) you can prevent and manage metabolic and cardiovascular conditions effectively. That schedule also improves sleep quality, say the researchers from the Salk Institute for Biological Studies. In contrast, eating at random times disrupts your body's internal clock, making you prone to chronic diseases.

Step it up even more. If you combine intermittent fasting with a plant-based diet, you're supercharging your ability to reclaim your health and stay healthy. This has never been more important. A new report from the Center for Disease Control and Prevention shows that in 16 U.S. states, at least 35 percent of residents have obesity, and it affects 22.4 percent of kids ages 2 to 19.

Luckily, it's easy to do intermittent fasting, and a plant-based diet can become second nature if you add a serving of fruit and two servings of veggies to each meal. That'll be the start of a long, happy relationship with your health, as you clear your arteries and stabilize your glucose.

Turns out strength training burns fat, too
"Great ideas," declared Thomas Edison, "originate in the muscles." He meant that inspiration actually comes from hard work. Well, researchers from the University of New South Wales have a great idea — about how fat loss can originate in the muscles, too.

For years, the myth has been that you do aerobics to burn fat, resistance training to build muscles. But the researchers found that in addition to improving bone mineral density, lean mass and muscle quality, strength-building exercise improves body composition in ways previously thought to come only from aerobics.

Their research, published in Sports Medicine, looked at data from 54 studies and more than 3,000 people and found that doing between two and three sessions a week for 45 to 60 minutes was enough to convey fat-burning benefits comparable to aerobic exercise. This gives you some additional workout choices when it comes to aiming for a leaner body composition.

Important tips:
■ Warm up on a bike or treadmill for 10 minutes before starting.
■ For resistance exercises that burn fat and build muscle using your own body weight, try "10 Strength-Training Moves for Beginners" at DoctorOz.com.
■ Dr. Mike is a fan of stretchy bands (hand weights, done with poor technique, can wreck your shoulders). Check out "Should You Try Resistance Bands for Strength Training?" for the lowdown on benefits and instructions at health.clevelandclinic.org.
■ If you use resistance machines at the gym, start low (weight) and slow (motion). And to get max muscle-building, ultimately, work with a resistance/weight that's 70 percent of your max capacity.

Getting your picky eater to pick those peas
Alton Brown, the Food Network's chief food grump and chef extraordinaire, says the reason kids don't eat their peas — or other vegetables — is because parents cook them into "gray, lifeless orbs." That seems unfair to the millions of good home cooks who know how to steam, season and sneak well-prepared veggies onto their child's dinner plate. Nonetheless, millions of times a day somewhere in the U.S., a kid refuses to eat the vegetables that parents dish up.

Well, according to a study in the Journal of Agricultural and Food Chemistry, it isn't the cooking — or the kid — that's to blame. Sometimes it's the particular makeup of the microbiome in a child's mouth that makes Brussels sprouts, cauliflower, broccoli and cabbage so repugnant. When enzymes from these vegetables and certain bacteria in saliva get together, they can produce unpleasant, sulfurous odors. Some families carry those oral bacteria — others don't. (You may try probiotics to change the oral biome, but there aren't outcomes from studies backing that up.)

Most times, however, picky eating has to do with how parents react to the pickiness, say Australian researchers. Looking at 80 studies, they concluded that it's best overcome in kids 10 and younger by a relaxed parenting style, eating together as a family and involving kids in food shopping and cooking. The least effective ways to get kids to eat their veggies: pressuring a child to eat, offering rewards for eating, eating in front of the TV and very strict parenting.

We suggest you chew that over — and good luck!

Appealing peels
Banana peels are a mainstay of slapstick comedy. Why? Well, Danny DeVito says it's because "you have to give people permission to laugh. That's why they would always cut to the banana peel in the Laurel and Hardy movies."

Turns out that there are a lot more uses for fruit and vegetable peels than finding amusement in another person's minor mishap. They're loaded with phytonutrients that can keep you from slipping into poor health. Tip: Wash skins very well and use organic produce if you're eating the peel.

Peach skin delivers almost twice the number of polyphenols as peach flesh — and a lot more fiber. A lab study showed that peach peel helps tamp down oxidative damage in the kidneys, liver and brain.

Eggplant skin (that's purple) contains a powerful antioxidant called nasunin that tamps down inflammation and a flavonoid called anthocyanins that promotes visual acuity, may protect against cancers and protects cardiovascular health.

Apple peels are highly appealing, for flavor and crunch — and their nutrients. A raw apple with skin contains up to 312 percent more vitamin K, 70 percent more vitamin A, 35 percent more calcium and potassium and 30 percent more vitamin C than a peeled apple. Also, skin a medium apple and you get about 2 grams of fiber; retain the peel and you'll get 4.4 grams.

Watermelon rind is edible — raw, pickled or sauteed — and contains the amino acid citrulline, which boosts the libido, improves erectile dysfunction and dilates blood vessels, and the rind has fiber that eases digestion.

Tip top swaps
Swap meets were originally places where folks could exchange unwanted household items for someone else's unwanted stuff! But today, lots of such bartering is online — there are sites that swap clothes, games, books, even houses (temporarily) and cars! However the transactions take place, the benefit is the same: Out with the old and in with the new (to you).

The same can be said for food swaps. You clear junk out of your pantry and fridge and replace it with something of greater value, in terms of your health and wellbeing. Here are some favorites.
Swap white rice for barley, quinoa, farro, brown rice, etc. These grains are great when served with stir-fries and roasted vegetables or as an addition to soups and casseroles. They reduce your risk for heart disease, Type 2 diabetes, gastrointestinal problems and even some cancers.

Swap croutons for walnuts. In soups and salads, use walnuts in place of white bread, fat-soaked cubes. When they replace refined carbs, they help lower lousy LDL cholesterol and triglyceride levels and ease insulin resistance. You'll gain walnuts' anti-inflammatory powers and ability to increase heart health and weight loss.

Swap ground meat for lentils and other legumes. Make a veggie burger: A quarter cup of cooked lentils delivers as much protein as an ounce of beef, lamb or pork and is loaded with fiber, vitamins (folate), minerals (potassium) and polyphenols. Lentils and other legumes (black beans and chickpeas, for example) also work as meat substitutes in chilies, tacos and pasta sauces (for pasta e fagioli).

Mehmet Oz, M.D. is host of "The Dr. Oz Show," and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into "The Dr. Oz Show" or visit www.sharecare.com.

Dr Oz Plant Based Diet Today Show

Source: https://cdispatch.com/news/2021-10-19/health-tips-from-dr-oz-and-dr-roizen-for-10-19-21/

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