Posts tagged with "vegetable"

Doctor Tries Fasting Trend

Real Doctor Tries the Intermittent Fasting Trend and Here’s What Happened https://tourocom.touro.edu/academics/faculty/harlem/niket-sonpal.php

There’s crash dieting, and then there’s intermittent fasting. Crash diets aren’t sustainable and rarely factor in healthy food options. Intermittent fasting on the other hand is gaining attention because people are seeing weight come off, and therefore stay with it. It’s being touted as the go-to way to lose 15, 20 pounds within a month or two. Is it just a popular hashtag or can the weight actually stay off leading millions of people to reach their weight goals? To get clarity, we spoke to Dr. Niket Sonpal who not only is Board Certified in Internal Medicine specializing in Gastroenterology; but lost 8 pounds his first week of intermittent fasting when he decided to do it himself. Here’s what he has to say about intermittent fasting.

What inspired your decision to do intermittent fasting?

I noticed the winter weight became the spring then summer weight and I wanted to take off extra pounds that I noticed had crept on. I was with friends talking about how they lost weight during Ramadan (would prefer religious observations) and that intermittent fasting was a “thing.” I rolled my eyes. I was skeptical. Then I went online and applied my doctor mind to the concepts I was reading about it and went for it.

There are several ways to go about intermittent fasting. Which way did you do it, when did you start and what was the result?

This is true. The way I chose, and the way I would imagine most people would try, is the one that calls for 16 hours of fasting with 8 hours of eating time per day. This basically means if your last meal of the day is 8pm you will have your first meal by noon the following day, free to eat until 8pm again. I figured since I sleep most of those hours, it wouldn’t be as tough as another option where you fast for 5 days and eat for 2 with a 500-800 calorie intake limit on those 2 days.

What were the challenges (if any) that you faced when intermittent fasting?

I live across the street from a bagel shop in New York City. I also have delicious New York pizza on every other corner. Cravings and temptation were there for me for sure. When I left my home and smelled those fresh bagels my brain said. “let’s eat.”

Coming at your intermittent fasting as a doctor, what were some things you were thinking about that others must consider too?

I thought when I would fast. When would be my 8-hour eating period. When we start caloric consumption right when we wake up we do better with weight loss. However, that would mean eating from 7 am until 4pm. This would require a later meal around 3pm. Then I thought, does my lifestyle better allow a 12 noon to 8pm food window?

I also thought about the physiological aspect to what happens to our bodies when we fast intermittently. For one thing, it facilitates weight loss by enhancing hormone function. Insulin levels also lower, plus there’s a rise in noradrenaline. This combination is what helps us to breakdown body fat for energy. While this all reads well on paper there is a lifestyle aspect to it that must be factored in. I’ll add that anyone with a condition should consult with their doctor before going all in on intermittent fasting.

Why do you think it is so difficult for people to fast? What are some of the common symptoms people feel when fasting and what causes them?

When people think of fasting they think of starvation and deprivation. They anticipate they will feel terrible will have a growling stomach, dull headaches, and a bad mood. While these are common symptoms felt at first when fasting, the 16/8 intermittent fasting option allows for food every day. When people see quick results, they stick with it.

What was your diet? What did you cut out and add in?

I looked at my schedule and my overall daily lifestyle and how food was involved. For people who live very hurried lifestyles, food is typically something that is grabbed fast on the go. When we approach food this way no diet will be sustainable. I realized this would require consistent changes in my behavior. It would also require me to get very mindful about what I was eating during the 8 hours of eating time. I chose to eat what I liked in moderation. So, if two slices of pizza twice per week was the lunchtime norm, I reduced to it to once slice. I still ate pasta just not as often and not as much. I also added in a lot more vegetables, proteins, healthy fats and cut out all fast food and soda. Hey, I’m a doctor, but also a human!

For those thinking about intermittent fasting, how would you advise them to proceed?

I would explain that at around the 2 to 4-week mark, someone may plateau. When you notice this don’t think this is the most weight you are able to lose. This is normal and if you are also exercising with weight or resistance training you may be building muscle mass. Pay attention to how clothes fit, body fat loss and how weight loss shows beyond the scale. Knowing how over time the body gets used to intermittent fasting and starts to store up all that is eaten, leading to less weight loss, I suggest resetting your body by eating small, healthy meals throughout the day for a week and then resuming the 16/8 intermittent fasting option again.

People may happily think that they can fast and then enjoy a big bowl of pasta or cheeseburger. What kinds of foods should people eat during intermittent fasting?

You can get results without cutting out your favorite foods which means enjoy that burger or pasta, I did! However, you can’t binge on fast food and think you’re going to make any lasting changes. You want to up your vegetable intake. Things like grilled zucchini or eggplant make for great sides to a piece of grilled chicken or steak. Avocados are a good staple for healthy fats and are versatile. There are loads of recipes out there so plan out your food options in advance, so you stick with it.

About the doctor:

Dr. Niket Sonpal is Assistant Professor at Touro College of Osteopathic Medicine, Clinical instructor at Kingsbrook Jewish Medical Center, Brooklyn and on the board of the NY‐American College of Physicians (NYACP). He is also the associate program director for the Internal Medicine residency program at Brookdale Hospital Medical Center. He is trained in Internal medicine, Gastroenterology and has a focus on Men’s and Women’s health.

Fresh Produce for Kids

NYC’s Largest Food Rescue Organization and Top Produce Company Team up with Nutrition Education Nonprofit to Address Childhood Obesity and Encourage Healthy Eating Habits in New York City This Summer

City Harvest and D’Arrigo Bros. of New York bring fresh fruits and vegetables to families in Queens through a new partnership with national nonprofit Brighter Bites

Food rescue nonprofit City Harvest and produce company D’Arrigo Bros. of New York today launched a summer-long program in New York City with Brighter Bites, a nonprofit organization that tackles childhood obesity by providing low-income families with free fresh produce and nutrition education. This effort builds on the three organizations’ similar work during the school year to provide free produce at schools with students living in underserved communities, and will increase access to produce for more than 400 families through programs at three summer camps in Queens.

“We believe that increasing access to healthy, affordable food is the key to helping all New Yorkers become food secure,” said Kate MacKenzie, City Harvest’s Senior Director of Programs. “Studies have shown children need to be offered a new food 10-15 times before they’ll develop a taste for it. For many working families in New York City that are struggling to make ends meet, however, experimenting with new foods like fresh produce isn’t always an option. City Harvest is excited to be partnering with Brighter Bites and D’Arrigo to decrease the risk that comes with trying new foods, and help families build healthy habits over the summer.”

According to City Harvest, more than 1.2 million New Yorkers face hunger every year, including nearly one in five New York City children. In Queens alone, over a quarter million residents are food insecure. Through City Harvest and Brighter Bites’ produce distribution and nutrition education programming, parents have the ability to learn which healthy foods their children have a taste for, and the recipe cards and tip sheets that come with the produce each week help them prepare meals in fun and nutritious ways.

Brighter Bites and City Harvest are kicking off programs at three summer camps in Queens that will provide more than 50,000 pounds of produce, along with kid-friendly bilingual recipes and tip sheets in English and Spanish on topics ranging from “Eating the Rainbow” to how bringing kids into the kitchen to help with meal prep makes them more invested in trying new foods.

Each week participating families will receive two bags containing approximately 50 servings of eight to 12 different fresh produce items along with the nutritional educational materials. D’Arrigo is generously donating a third of the fresh fruits and vegetables each week, with two-thirds coming from City Harvest.

“Every family wants to provide the best for their children to help them grow healthy and strong,” said Gabriela D’Arrigo, Vice President of Marketing for D’Arrigo. “As a family-owned business here in New York, we’re proud to partner with Brighter Bites and City Harvest to help our neighbors across the city have greater access to fresh produce.”

Since launching in 2012, Brighter Bites has distributed more than 17 million pounds of produce and hundreds of thousands of nutrition education materials to 200,000 individuals from more than 40,000 families through schools and summer camps in New York City, Houston, Dallas, Austin, Southwest Florida, and Washington, D.C. Brighter Bites uses a simple formula for introducing healthy lifestyles to families: produce distribution, nutrition education, and a fun food experience that includes sampling a recipe of the week to see just how great produce can taste. In New York City, parents and community volunteers will pack bags of fresh fruits and veggies for families and teachers to take home for six weeks this summer.

“We know that far too many parents struggle to access and provide their children with fresh produce, particularly during the summer months when kids are out of school,” said Brighter Bites Executive Director Samuel Newman. “Since Brighter Bites established our New York City program in 2017 with City Harvest and D’Arrigo, we’ve been blown away by the kids’ response to trying different kinds of fresh fruits and veggies–often for the first time–and we’re so pleased to be continuing this important work throughout the summer months with these same partners.”

Brighter Bites measures the outcomes of its program to determine impact. Research shows the Brighter Bites model provides consistent opportunities for children and their families to practice healthier behaviors in school and at home:

  • 98% of Brighter Bites parents report their children eating more fruits and vegetables while participating in the Brighter Bites program.
  • Of those, 74% said they maintained that increased level of consumption after Brighter Bites ended.

About Brighter Bites:

Brighter Bites is a nonprofit that creates communities of health through fresh food with the goal of changing behavior among children and their families to prevent obesity and achieve long-term health. Brighter Bites is an evidence-based, multi-component elementary school, preschool, and summer camp program that utilizes reliable access to fruits and vegetables, nutrition education, and consistent exposure to recipes and messages that feature fresh food. Since 2012, Brighter Bites has provided more than 17 million pounds of produce and 100,000s of nutrition education materials to more than 40,000 families and teachers in Houston, Dallas, Austin, New York City, the Washington, D.C. Metropolitan area, and Southwest Florida. To learn more about Brighter Bites visit BrighterBites.org.

About City Harvest

City Harvest is New York City’s largest food rescue organization, helping to feed the more than 1.2 million New Yorkers who are struggling to put meals on their tables. We will rescue 61 million pounds of food this year and deliver it, free of charge, to hundreds of food pantries, soup kitchens, and other community partners across the five boroughs. Our programs help food-insecure New Yorkers access nutritious food that fits their needs and desires; increase partners’ capacity; and strengthen the local food system, building a path to a food-secure future for all New Yorkers. To learn more, visit CityHarvest.org.

About D’Arrigo Bros. of New York

Family-owned and operated, D’Arrigo Bros. of New York, Inc. has served the New York Metropolitan area for over 50 years, offering a full line of the highest quality fruit and vegetable items available every day of the week. The company is located in a 75,000-square foot. facility in the Hunts Point Terminal Market in the Bronx. D’Arrigo takes pride in offering its customers the highest quality produce that can be found anywhere. To learn more, visit D’ArrigoNY.com