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Dietary Inflammation Index and Mental System Diseases | JIR – Dove Medical Press

Posted: December 19, 2021 at 1:46 am

Introduction

In recent decades, the prevalence of mental health disorders has been increasing and is a major public health problem. The current worldwide prevalence of depression is estimated at 350 million.1,2 According to the World Health Organization, more than a quarter of European adults have experienced psychological disorders. Data from the Global Burden of Disease Study highlights the significant contribution of mental health and depression to the global burden of non-communicable diseases, including years of disability.3 Therefore, it is important to determine new preventive measures or strategies to reduce the development of the disease. Multi-factor processes, most likely to involve biological, social, genetic, and environmental factors, contribute to the individuals mental health and well-being.4,5 There is increasing attention to the possible contribution of modifiable lifestyle behaviors (such as habitual dietary intake) to the development of common mental health disorders. In addition, the emerging field of nutritional psychiatry no longer focuses on specific nutrients or foods but turns its attention to the relationship between eating patterns and mental health.6,7

Healthy eating patterns, such as the Norwegian and Mediterranean diets, which are characterized by a high intake of fruits, vegetables, whole grains, fish, and lean meat, are associated with a lower likelihood of depression.810 On the contrary, it is reported that people with unhealthy or Western-style diets have an increased risk of depression, which is typically characterized by a large consumption of energy-dense, high-fat and high-sugar products, processed and red meat, refined grains, and alcohol. However, meta-analysis and systematic reviews have not yet provided confirmation, partly because of the limited number of studies. Eating patterns and diet quality are also related to well-being, anxiety, and stress, which suggests that the biological mechanisms that underpin the health-related diet go beyond depressive symptoms. Inflammation has been proposed as the basis of the mechanism linking diet to mental health.11,12 There is increasing evidence that depression is related to increased concentrations of pro-inflammatory cytokines. Although high heterogeneity was observed in earlier meta-analyses, a recent meta-analysis (MDD) of cytokines and chemokines in major depression confirmed that concentrations of tumor necrosis factor A (TNF-A) and interleukin-6 (IL-6), as well as other cytokines and chemokines, were significantly elevated in MDD patients. At present, relevant studies have reported that there is an association between the inflammatory potential of habitual diet and mental health, but the specific mechanism has not yet reached a consistent conclusion.1315 Lucas et al reported Eating patterns related to circulating levels of C-reactive protein (CRP), IL-6, and TNF- receptor 2 were determined, and their relationship with depression risk was examined among participants in the Nurses Health Study.1618 They reported a 3040% increase in the risk of depression, depending on the definition, comparing the highest and lowest quintiles (that is, the most pro-inflammatory versus the most anti-inflammatory).19 In recent years, the Dietary Inflammatory Index (DII) has been developed to characterize an individuals continuous diet from maximum anti-inflammatory to pro-inflammatory. So far, DII has been associated with CRP, IL-6, and TNF-a. To date, only three studies have examined the relationship between DII and depression; all have reported that those with the most pro-inflammatory diets have an increased risk of depression.20

One candidate mechanism for motivation-related disorders in major depression is inflammation. Now, a large amount of literature shows that compared with the control group, some patients with depression have increased expression of inflammatory proteins and genes in peripheral tissues and cerebrospinal fluid (CSF), and increased peripheral blood acute phase proteins, chemokines, and adhesion molecules. A meta-analysis of these documents has determined that the most reliable inflammatory biomarkers for depression are the increase in peripheral blood inflammatory cytokines tumor necrosis factor (TNF) and interleukin (IL)-6 and the increase in acute phase protein C-reactive protein. Finally, compared with the general population, in the list of common symptoms, non-depressed individuals with primary immune diseases showed a significantly higher incidence of anhedonia symptoms.2123

Patients with depression show a wide range of clinical manifestations, including cognitive and autonomic symptoms. Importantly, these symptoms may differ in their biological causes, and deconstructing depression into specific symptoms may provide valuable insights into underlying neurobiology. A study has conducted a narrative review of the existing literature (21 studies) to clarify whether the link between depression and inflammation has specific symptoms. Overall, there is evidence that there is an association between neurovegetative symptoms of depression and inflammation, independent of cognitive symptoms. This is not the case with cognitive symptoms and inflammation. There is also some evidence that there are gender differences in the direction of the relationship between depression and inflammation.24 At the same time, a meta-analysis of 22 studies showed that CRP and IL-6 inflammatory cytokine levels are significantly positively correlated with the risk of concurrent depression. At the same time, inflammation (measured by CRP or IL-6) can predict future depression. This suggests that there may be a two-way relationship between depression and pro-inflammatory states.25 Another review identified the cross-sectional and longitudinal associations of two inflammatory markers, C-reactive protein (CRP) and interleukin 6 (IL-6), and depression in the elderly. The results show that there is a cross-sectional and longitudinal relationship between CRP and IL-6 and depression in the elderly. In longitudinal studies, inflammation causes depression, rather than inflammation.26

Elevated biomarkers of systemic inflammation have been reported in individuals with cognitive decline; however, most of the literature involves cross-sectional analyses with mixed results. A study investigating the etiology of this association conducted a meta-analysis of prospective studies examining the association between baseline interleukin-6 (IL-6), an established marker of peripheral inflammation, and the risk of cognitive decline at follow-up in adults without dementia. At the same time, mindfulness-based intervention (MBI) has a positive impact on the mental health of different populations. One study examined the effects of MBI on a psychiatric biomarker used to summarize the effects of low-grade inflammation. The results showed that MBI showed a low but significant effect on health outcomes associated with low-grade inflammatory biomarkers.22

The Dietary Approach to Stopping Hypertension (DASH) is based on seven components, with the four highest intakes considered ideal (vegetables, fruits, whole grains, and legumes) and three components, with avoidance or minimum intakes, considered ideal (conversion and red meat, sweet drinks, and sodium). The minimum value of each section is 1, the maximum value is 5, and the middle value is graded proportionately.27,28 The scores for all components are added up to a DASH total score ranging from 5 to 40, with higher scores indicating a healthier diet.29

There is increasing evidence that there is a link between depression and high blood pressure. Unhealthy lifestyle habits, such as high-energy intake and poor diet, smoking and drinking, and lack of physical exercise, are all risk factors for depression and high blood pressure. In addition, depression and hypertension are related to the imbalance of redox activity signaling and increased immune-inflammatory response.30,31 These diseases may lead to excessive activation of the hypothalamic-pituitary-adrenal axis, leading to increased secretion of corticotropin-releasing factor, corticotropin, and cortisol. These known risk factors are increased blood pressure and depressive symptoms. Oxidative stress and mild inflammation may also cause autonomic nervous system dysfunction, including increased sympathetic nerve activity and decreased parasympathetic nerve activity, and promote high blood pressure and depression.32 In addition, due to the role of endothelial cells in the production of brain-derived neurotrophic factors, endothelial dysfunction is considered a risk factor for depression. Endothelial dysfunction is also a risk factor for high blood pressure because it may lead to an increase in blood pressure and the vascular endothelium may acquire pro-inflammatory properties.33

The Diet to Stop High Blood Pressure (DASH) diet plan, which includes following a diet rich in fruits, vegetables, and low-fat dairy products, as well as low in SFA and red meat, is effective in reducing inflammatory markers and cardiovascular risk factors, including blood pressure And blood lipids. In addition, it has been reported that there is a negative correlation between adherence to a DASH diet and diabetes or CVD. Since hypertension and depression have many common risk factors, and because of the potential benefits of the DASH diet for diabetes, CVD, and low-grade inflammation, it is determined that the dietary treatment of hypertension may be related to the risk of depression.34,35

Adhering to the DASH diet can not only reduce the risk of CRC and CRA in men and women but also reduce the risk of renal function decline and all-cause mortality.36 There is evidence that the protective properties of the DASH diet may be partly due to its inverse relationship with visceral obesity.37 Some studies have provided evidence that the Dietary Approaches to Stop Hypertension (DASH) diet is associated with reduced levels of oxidative stress and inflammation, and may provide effective means for chronic disease prevention.38 Compared with the conventional diet, adherence to the DASH diet can effectively improve the circulating serum inflammatory biomarkers in adults and promote the formation of a systemic anti-inflammatory environment, at the same time, it can also reduce the risk of aggregate metabolism in elderly women. Consequently, it may be a valuable strategy to inhibit the inflammatory process.39,40 DASH diet can significantly increase GSH and reduce MDA levels. In addition, there is a trend to improve TAC, NO, and f2-is prostaglandins by sticking to the DASH diet.41 Intake of the DASH diet for 8 weeks in NAFLD patients has significant effects on body weight, BMI, ALT, ALP, triglycerides, insulin metabolism markers, inflammation markers, glutathione, and malondialdehyde.42 Whilst, DASH diet in pregnant women with GDM has a beneficial effect on FPG, serum insulin levels, HOMA-IR score, plasma TAC, and total GSH levels.43

The Alternative Healthy Eating Index 2010 (AHEI-2010) is based on 11 ingredients, of which six are considered ideal for maximum intake (vegetables, fruits, whole grains, nuts and legumes, long-chain omega-3 fats (DHA and EPA), and polyunsaturated fatty acids) and one is considered ideal for moderate intake (alcohol). Four ingredients to avoid or minimize are considered ideal (sugar-sweetened beverages and fruit juices, red and processed meats, trans fats, and sodium). The minimum value of each section is 0, the maximum value is 10, and the middle value is graded proportionately. The scores for all the components are added to produce an aHEI-2010 overall score, which ranges from 0 to 110, with a higher score indicating a healthier diet.44,45

Prospective studies have shown that, as measured by the Alternative Healthy Eating Index (AHEI), adherence to a healthy eating pattern is associated with a lower risk of recurrence of depressive symptoms in women, but not in men. This favorable association is attributed to the components of AHEI, including vegetables, fruits, and the ratio of PUFA/SFA. In addition, it is reported that according to the Healthy Eating Index (HEI)-2005 measurement, African Americans and white adults living in Baltimore have a higher quality of their diet and fewer symptoms of depression.46,47 Similar findings have been reported in the National Health and Nutrition Examination Survey, where a higher HEI is associated with a lower risk of depression in adults. The results of the meta-analysis of observational studies also revealed a significant negative correlation between healthy eating patterns (determined by factor analysis) and depression risk.48,49

Several possible mechanisms may explain the negative correlation between AHEI-2010 and depression. This association is caused by the cumulative effect of all the components of AHEI-2010, not by individual nutrients or food groups. The high content of folic acid, B vitamins, and antioxidants in a healthy diet may reduce the damage of oxidative stress to neurons. Due to the relationship between high levels of inflammatory biomarkers and depressive symptoms, the anti-inflammatory properties of the foods contained in AHEI have been shown to reduce the concentration of monoamines. In addition, the high levels of PUFA and n-3 fatty acids present in oily fish and other components of AHEI are other possible mechanisms.5052

The Relative Mediterranean Diet Score (rMED) described by Buckland et al estimates compliance with MD and is based on 9 ideal or bad dietary components. In terms of health, the ideal ingredients include grains, vegetables (excluding potatoes), beans, fruits and nuts, fresh fish, olive oil, and moderate alcohol consumption. In turn, undesirable ingredients include meat and dairy products. Each ingredient (except alcohol) is expressed in grams per 1000 kcal per day and is divided into gender-specific tertiles. Values between 0 and 2 are assigned to each tertile of the ideal component.53,54 For unwanted ingredients, the scores are reversed. For alcohol consumption, if the alcohol consumption is in the range of 525 g/day for women and 1050 g/day for men, 2 points are allocated; otherwise, it is recorded as 0 points. rMED is the sum of all 9 components. The total score ranges from 0 points (non-compliance) to 18 points (complete compliance).55

MD is characterized by high consumption of olive oil, whole grains, and plant food, low in saturated fat and sugar intake, and moderate consumption of fish, dairy products, and red wine, is considered to be one of the best models of a healthy diet because it has several cardiovascular diseases, cancer, diabetes, metabolic syndrome, inflammation and oxidative stress, and the beneficial effects of overall mortality rates. In particular, recent evidence suggests that inflammation and oxidative stress may constitute potential pathways for a potential link between diet and depression. This is supported by several studies that report a significant association between the inflammatory potential of diet and depression or depressive symptoms.56,57

Many possible approaches have been proposed to explain the link between diet and depression, including inflammation, oxidative stress, and regulation of neurotransmitter synthesis. Epidemiological studies report a negative correlation between MD compliance and inflammation and oxidative stress marker levels. Specifically, inflammation is the result of an imbalance between pro-inflammatory and anti-inflammatory mediators. In the brain, pro-inflammatory cytokines, such as IL-6 and TNF-, affect almost all pathways involved in the pathophysiology of depression, such as changes in neurotransmitter expression, neuroendocrine function, and synaptic plasticity.58,59

Certain Mediterranean diet components may affect preclinical vascular changes through potential new mechanisms. These changes may be related to cardiovascular risk by reducing endothelial oxidative stress, reducing inflammation, and enhancing endothelial function.60 Furthermore, greater adherence to the Mediterranean diet, especially its fish composition is related to lower CRP blood concentration.61 MedDiet has similar effects on inflammation in men and women. In addition, the variability of MedDiets anti-inflammatory effects may be partly due to the individuals overall inflammatory state; however, this observation seems to be more specific to men.62 In addition, the understanding of how nutrition affects the prevention and/or treatment of neurodegenerative diseases has also been greatly developed in recent years. The protective effect of the Mediterranean diet (MD) in preventing neurodegenerative diseases has been reported in many studies. The distinctive feature of the Mediterranean diet is the moderate intake of red wine and extra virgin olive oil, both of which are rich in polyphenolic compounds, such as resveratrol, oleuropein, hydroxytyrosol, and its derivatives. In vitro studies have shown They have neuroprotective properties, including anti-inflammatory effects on microglia.63

DII is an inflammatory index developed and verified by a researcher at the University of South Carolina in Columbia to evaluate the inflammatory potential of an individuals diet to understand the inflammatory impact of diet on human health. The purpose of creating the inflammation index is to provide a tool to classify an individuals diet from the most anti-inflammatory to the most pro-inflammatory continuity. The original DII was derived from the results of articles evaluating the effects of specific foods and ingredients on specific inflammatory markers published from 1950 to 2007. Each food and ingredient was assigned a score and multiplied by the actual food intake parameters of the individual to produce a The overall score summarizes a persons diet from the maximum anti-inflammatory to the maximum pro-inflammatory degree. Specific markers are IL-1, IL-4, IL-6, IL-10, TNF- and CRP. In 2014, South Carolina researchers improved the original DII scoring for peer-reviewed journals updated from 2007 to 2010; the improved scoring system has been applied to 45 food parameters, including whole foods, nutrition, and other biologically active compounds, from all over the world Eleven food consumption data sets were determined, and the entire diet was considered, not just individual nutrition or food, and a comprehensive database was established to represent various diets of different populations in different regions of the world, which can be applied globally. The DII includes micronutrients, micronutrients, and other common dietary components, such as flavonoids and caffeine. It is a new tool for evaluating the potential of dietary inflammation and can be applied to any population that has collected dietary data. DII can be obtained through 24-hour diet recall interviews or food record data. Food parameters can increase or decrease inflammatory potential through pro-inflammatory and anti-inflammatory markers; according to the influence of food parameters on inflammation, significantly increase IL-1, IL-6, TNF- or CRP, or decrease IL-4 or IL-10 Give +1, it is a pro-inflammatory effect; significantly reduce IL-1, IL-6, TNF- or CRP, or increase the -1 given by IL-4 or IL-10, which is an anti-inflammatory effect; if food If the parameter does not produce any significant changes in inflammation markers, 0 is assigned.6466

The steps to establish a personal DII are as follows. The calculation of DII is based on dietary intake data and then linked to a representative database, which provides a reliable mean and standard deviation for 45 food parameters, and calculates the Z score of each persons food parameter, to balance the right bias Influence, the Z value is converted to the central percentile. The calculation of food-specific inflammation score is first weighted according to the research design and research type. These weighted valuesare used to calculate the pro-inflammatory component of each food parameter: a. Divide the number of weighted pro-inflammatory articles by the total number of weighted articles, b. Subtract the anti-inflammatory score from the pro-inflammatory score, and choose 236 as the critical point, that is, the median of the total number of weighted articles of all food parameters, to represent an optimal and robust literature library, all with weighted articles 236 Food parameters are assigned to the full value of the score. Adjust the foods and ingredients with weighted foods <236 as follows: divide the weighted foods by 236; then multiply the scores by the food parameter-specific original inflammatory effect score to obtain the food parameter-specific overall inflammatory effect score. Multiply the central percentile value of each food parameter by its respective overall food parameter specific inflammatory effect score to obtain the food parameter specific DII score. Add up all food parameter-specific DII scores to obtain personal DII scores.67

Chronic low-grade inflammation has complex and multifocal endogenous and exogenous causes, and diet has always been considered an important factor in regulating inflammation. A healthy diet (such as a Mediterranean diet, rich in fruits and vegetables) is usually associated with lower levels of inflammation, and a Western diet (such as high fat and simple carbohydrates) is associated with higher levels of inflammatory markers, which can cause inflammation in the immune system.68,69 Belongs to the inflammatory diet. Studies have shown that the Western diet can change the intestinal microbial ecosystem and promote the occurrence and development of chronic inflammation. A study on cardiovascular risk showed that complement components C3, CPR, IL-6, TNF-, WBC, and neutrophil/lymphocyte ratio (NLR) are all increased in people with higher DII scores, and NLR is a sign of systemic inflammation. A meta-analysis on the relationship between DII and the risk of prostate cancer showed that a pro-inflammatory diet can lead to increased cell proliferation, inflammation, and oxidative stress, leading to prostate cancer. The possible mechanism is the promotion of foods such as butter, meat, and candy. An inflammatory diet increases systemic inflammation and causes insulin resistance, leading to an increase in insulin levels. Insulin levels play a role in the occurrence of prostate cancer by stimulating cell proliferation and apoptosis.70,71 A study in the United States showed that adherence to a pro-inflammatory diet including cholesterol and saturated fat has independent positive correlations with inflammation markers of white blood cells, IL-6, and homocysteine, and intake of high sugar, saturated fat, and other pro-inflammatory foods It promotes inflammation, which may increase the risk of various chronic diseases. On the other hand, the intake of the Mediterranean diet (including whole grains, fish, fruits and green vegetables, olive oil, etc.) is associated with lower levels of inflammation and is an anti-inflammatory diet. Adherence to the Mediterranean diet is associated with lower CRP, platelets, and WBC has anti-inflammatory effects and has a protective effect on cardiovascular diseases.72,73

Mental health disorders are more common in women than in men. According to reports, there are gender differences in depression and anxiety, including the age of onset and duration of symptoms, social adaptation, and long-term outcome. Current work shows that there are associations between the potential for dietary inflammation and depressive symptoms, anxiety, and mental health, and these associations are particularly evident in female participants. Although some earlier studies have also reported associations between female depression risk, these are female-only cohorts, and the dietary inflammation potential is determined by two different methods (dietary inflammation pattern and DII). The examination of the Nurses Health Research showed that by definition, comparing the highest and lowest quintiles of dietary inflammation patterns (that is, the most pro-inflammatory versus the most anti-inflammatory), the risk of depression increased by 3040%.74,75 The Australian Longitudinal Study of Womens Health (n = 6438) conducted a 12-year follow-up of middle-aged women and found that people with diet in the top quartile of DII had a 20% lower risk of depression than those in the lowest quartile of DII. To date, only two other studies have investigated the relationship between DII scores and the risk of depression in both sexes.76 In a Spanish cohort study of college graduates (n=15,093), male and female participants reported similar increases in depression risk (OR 1.53 and 1.46, respectively). Consistent with our findings are the latest data from the Whitehall II study, which also revealed a sex-specific association between DII and recurrence of depressive symptoms.77 In a longitudinal analysis of middle-aged men and women (average follow-up age of 60 years), women with the highest DII scores (ie, most pro-inflammatory diets) were almost 3 times more likely to develop recurrent depressive symptoms, even after adjustment After a wide range of confounding factors. No association was observed among male study participants. Compared with the Mitchelstown and Whitehall II cohorts (average age of about 60 years), the Spanish cohort (average age of one-fifth of the DII is 3640 years) may at least partly explain this difference in reporting specific gender relations Time. Further research is necessary to unravel the relationship between gender diet and depression.78,79

Several studies have assessed the relationship between diet and the inflammatory potential of overweight or obesity. Higher DII scores indicate a diet that is more conducive to inflammation and are associated with higher BMI, waist circumference, waist-to-height ratio, and increased risk of cardiovascular disease and cancer. A cross-sectional study of the University of Minas Gerais cohort also showed that the prevalence of obesity increased with the DII score. In addition, a longitudinal study of a Mediterranean cohort also showed that higher DII scores were associated with increased annual mean weight change and incidence of overweight and obesity at 10 years of follow-up. Our findings are consistent with these previous studies that higher DII scores are associated with an increased risk of obesity, while lower DII scores are associated with a lower risk of obesity.8082

A large cross-sectional study showed that in individuals with high cardiovascular risk, there is a direct correlation between DII and BMI and abdominal obesity. A recent meta-analysis of 12 prospective studies reported that subjects with the highest DII quartile had higher BMI levels. A meta-analysis of another observational study showed that there is a significant positive correlation between DII and obesity and BMI. On the other hand, some previous studies have shown that DII is negatively correlated with obesity, or has nothing to do with body weight, BMI, fat mass, and abdominal obesity.83 These controversies may be partly due to differences in the study population, metabolic disorders, BMI cut-off values, age, gender, and socioeconomic status, dietary supplements, and the number of foods and nutrients included in the DII calculation. It may also be related to reported deviations that are known to vary with weight status.81,84

DII provides a quantitative assessment of the potential for dietary inflammation. Current research results show that, compared with obese individuals, a normal-weight diet is more pro-inflammatory and manifests as a higher DII score. However, E-DII did not differ significantly among the three study groups. As mentioned earlier, this may be due to differences in total energy intake using FFQ, which are taken into account when scoring E-DII or energy-related reporting deviations.85,86 A follow-up cohort study showed that there is a direct link between DII and annual weight gain and overweight and obesity in normal-weight individuals. There seems to be a two-way relationship between obesity and inflammation. Body fat mass induces inflammation, which can lead to obesity and weight gain. In addition, a positive correlation was observed between the DII score and circulating leptin (as a pro-inflammatory fat-derived peptide), which underscores the potential role of dietary inflammatory features on adipose tissue inflammation. Chronic inflammation is one of the key mechanisms explaining obesity-related complications.87,88

In the field of obesity, BMI is the most common and convenient obesity classification index. The significance of using BMI is far-reaching because it can give an accurate cut-off point to define the number of people with different weights, and then tell us the prevalence of obesity. Obesity is defined as the excessive accumulation of body fat, and this excess fat is usually considered an indicator of poor health, which in turn constitutes a series of risk factors for diseases, including diabetes, ischemic heart disease, hyperlipidemia, Sleep apnea, arthritis, and others.89

Adipose tissue is not only a storage organ for triglycerides, but also studies have shown the role of white adipose tissue as a producer of certain biologically active substances called adipokines.90

In mammals, white adipose tissue (WAT) stores and releases lipids, while brown adipose tissue (BAT) oxidizes lipids to promote thermogenesis. In obese individuals, WAT undergoes profound changes; it enlarges, becomes dysfunctional, and develops into a state of low-grade inflammation.91 Adipose tissue is the source of pro-inflammatory activity, so it is called obesity-related inflammatory activity.92 Withal, adipose tissue itself is an endocrine organ that can secrete a variety of body fluid mediators, such as adipokines, which can induce or reduce inflammation and oxidative stress.93 Some studies have provided evidence that rodent models have demonstrated that fat inflammation pathways play an important role in diet and obesity-related metabolic disorders, and mRNA microarrays and secretion profiles of human adipose tissue and fat cells have identified similar inflammatory pathways in the obesity Inflammation pathway activated by endotoxin.94

Studies have shown that there is a correlation between dietary inflammatory index and age, and aging is also closely related to elevated systemic inflammation markers. It is important to pay attention to how to measure these indicators in the context of dietary intervention. The levels of acute-phase response factor c-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor (TNF) in the blood of the elderly tend to increase during the aging process. In the National Health and Nutrition Examination Survey (NHANES III), chronically elevated protein in the acute phase is a risk indicator of high mortality. The mortality rate of patients with elevated serum CRP over the age of 60 is 2.7 times higher than that of patients below this threshold (0.30 mg/dl).95,96

Chronic inflammation is a persistent, low-level non-specific body inflammation state. Studies have shown that chronic inflammation is related to cancer, diabetes, and cardiovascular diseases.97 In addition, studies have shown that the occurrence of old age frailty is accompanied by changes in an inflammatory state. Inflammatory factors induce cell senescence through oxidative stress, cell apoptosis, cell cycle arrest, and other pathways, causing tissue, organ, and system damage, which greatly increases the risk of debilitating or age-related chronic diseases.98 A large number of studies have proved that diet plays an important regulatory role in chronic inflammation. Different dietary patterns and dietary ingredients will produce different inflammatory effects. Aging is also a contributing factor to inflammation caused by diet. The underlying mechanism remains to be studied, but it can be simply assumed that old age is related to a more unhealthy and unbalanced diet, which may lead to higher DII scores in the elderly population. Human aging is accompanied by changes that may impair food acquisition, digestion, and metabolism. Many conditions, such as disability, acute and chronic diseases, may affect the nutritional status of elderly patients. There is convincing evidence that diet changes with age, which may promote inflammation, which may help increase or maintain obesity, especially abdominal obesity, in most people who are overweight or obese.99101

Inflammation is a key component of the innate immune systems ability to clear infections and repair injured tissues. Inflammation is caused by the release of pro-inflammatory cytokines from innate immune cells. In addition to the effects on the periphery, cytokines can also communicate with the brain and cause a series of emotional, cognitive, and behavioral changes collectively referred to as disease behavior.102,103 Of particular relevance to this review is that peripheral inflammation has been shown to induce depression-like behaviors in animal models, including decreased exploratory, novelty, and social behavior, decreased food intake; and sleep disorders. These disease behaviors are considered an adaptive response designed to reduce the spread of infection and promote healing. However, long-term inflammatory signaling, such as when the inflammatory response is maintained by continuous psychosocial stress, may have adverse effects, including the risk of depression and other mental illnesses.104

Research conducted in the past few decades has clarified the mechanism by which peripheral inflammation can enter the brain to affect neural processes related to depression, including neuroplasticity, neurotransmitter systems, and neuroendocrine functions. For example, inflammatory cytokines can alter neuroplasticity by reducing the expression of the brain-derived neuroprotective hormone BDNF. Inflammation can also cause changes in the dopaminergic system, which is related to depression. A single injection of high doses of LPS (5 mg/kg) can cause the degeneration of the dopaminergic system in the brain, especially in the substantia nigra and striatum.105107 In addition, the use of IFN- for chronic treatment in non-human primates leads to a decrease in the synthesis and availability of dopamine in the striatum, which is related to a reduction in sucrose consumption that depends on effort. A large number of experimental studies conducted in rodents have shown that the release of dopamine and the reduction of dopamine receptor binding are closely related to the defects of reward motivation behavior in depression.108

In addition to the effect on dopamine, inflammation can also affect the serotonin system through changes in tryptophan metabolism. Under normal, healthy conditions, approximately 5% of tryptophan is metabolized to serotonin, and 95% of tryptophan is metabolized through the kynurenine pathway. The metabolism of tryptophan through the kynurenine pathway can be converted into neurotoxic 3-hydroxykynurenine (OHK) and quinolinic acid (QUIN) or neuroprotective kynurenine.109,110 The way tryptophan is metabolized depends on the presence of indoleamine-2,3-dioxygenase (IDO). In preclinical models, the use of LPS to activate inflammation increases the activity of IDO, thereby assigning more tryptophan metabolism to the kynurenine pathway instead of serotonin synthesis, ultimately leading to serotonin deficiency. In preclinical models, LPS-induced depressive behavior is mediated by IDO activation. It is worth noting that inflammation and IDO both affect glutamate metabolism, which may also play a role in depression.111

In addition, inflammation has a powerful effect on the neuroendocrine system. Inflammatory cytokines may indirectly up-regulate glucocorticoids in the body by interfering with the functional ability of glucocorticoid receptors, leading to the continuous synthesis of corticotropin-releasing hormone (CRH) and the continuous activation of the HPA axis, which have long been associated with the pathogenesis of depression-related. This process can be self-sustaining because long-term elevated glucocorticoids can stimulate the production of neuroinflammation by activating microglia (resident immune cells in the brain).112

Diet affects inflammation, but there are currently few studies on how diet affects inflammation markers. One theory is that a pro-inflammatory diet can increase the levels of inflammatory cytokines by affecting oxidative stress and immune mechanisms. Related studies have shown that macrophages will produce free radicals and release them into tissues after ingesting a pro-inflammatory diet. Free radicals promote cell oxidative stress. Excess free radicals are usually associated with increased inflammation, that is, pro-inflammatory diets can cause inflammation in the blood. The release of sex factors is enhanced, causing inflammation. Research by Barrera et al showed that Western diet can cause postprandial hyperglycemia and hyperlipidemia, and through non-enzymatic glycosylation and glucose-induced NADH: NAD ratio imbalance mechanism to generate reactive oxygen species to increase inflammation and oxidative stress and mediate Expression of inflammatory factors CRP, IL-6, IL-1. Increasingly, the diet is the main medium for the function of the microbiota of the gastrointestinal tract.113,114 A German study showed that in mice fed a pro-inflammatory diet, the integrity of the intestinal immune cell barrier can be disturbed or lost, that is, through different mechanisms to cause intestinal cytotoxic effects, inhibit adenosine monophosphate-activated protein kinase, and Causes the production of mitochondrial reactive oxygen species, activates the mouse NLRP3 inflammasome, and mediates the release of IL-1, that is, diet can directly and indirectly (through the intestinal microbiota) provide a rich source of biologically active substances, and produce local and systemic effects on immune function. Influence and mediate the development of inflammatory response. At the same time, the anti-inflammatory diet, the Mediterranean diet, can reduce the release of pro-inflammatory factors by reducing the proportion of Gram-negative bacteria in the intestine, improving the intestinal barrier function, and reducing endotoxins, thereby reducing metabolic endotoxemia, inflammation, and The subsequent occurrence of metabolic diseases.115,116

The DII/E-DII is a summary measure for assessing the inflammatory potential of the diet. The construct validity of the DII and E-DII has been determined against inflammatory biomarkers in several different populations. Overall, these validated results support the notion that diet plays an essential role in modifying inflammation. Diets can be either pro-inflammatory or antiinflammatory, depending on the hormonal responses they generate.117 A pro-inflammatory diet may increase the chronic, persistent activation of the immune system, which leads to low-grade inflammation. Activation of immune cells, especially polymorphonuclear leukocytes, leads to overproduction of reactive oxygen species (ROS) resulting in oxidative stress. It is not well understood how oxidative stress leads to the development of depression. However, the most likely hypothesis is that the brain neuronal cells are vulnerable to oxidative stress due to their requirement of higher oxygen consumption and consequent generation of ROS, as well as a relatively weak antioxidant defense. ROS activates inflammasomes such as NLRP3 (NOD-, LRR and pyrin domain-containing protein 3), a cytoplasmic protein complex that modulates innate immune function by activating caspase-1, which increases pro-inflammatory cytokines such as IL1b.118,119 ROS also can regulate inflammatory processes by activation of transcription factors, including nuclear factor-kappa B (NF-kb) and activator protein-1 (AP-1) that lead to increased expression of proinflammatory cytokines. Conversely, these cytokines either: 1) stimulate indoleamine 2,3-dioxygenase (IDO) to convert tryptophan to kynurenine which is transformed into the neurotoxic quinolinic acid; or 2) exert an effect on the hypothalamic-pituitary-adrenal (HPA) axis which is linked to a reduction in hippocampal volumes, impaired neuronal plasticity, and decreased neurochemical functioning, resulting in DepS.120,121

Another potential mechanism through which diet may influence DepS includes the brain-gut-microbiota axis, a bilateral communication network between the intestine and brain. The intestinal microbiota and diet play an essential role in these gut-brain interactions and be involved in the pathogenesis of psychiatric disorders, including depression. Depression is associated with an altered gut microbiota composition, richness, and diversity.122,123 First, the neurotransmitter serotonin may have antidepressant and anxiolytic effects. Tryptophan, the main precursor of serotonin, is predominantly produced (>90%) by the gut microbiota. It is evident that the consumption of probiotics, specifically, Lactobacillus spp. and Bifidobacterium spp., affect mood by influencing serotonin levels. Second, in some preclinical studies in mice, consumption of a typical Western diet (high in animal protein and fat, low in fiber) led to a marked decrease in the numbers of total bacteria and a proportional reduction of beneficial Bifidobacterium or Eubacterium species leading to diet-induced dysbiosis. This phenomenon results in increased permeability of the intestinal mucosa, also known as leaky gut, which may increase the immune response and chronic neuroinflammation. This, in turn, stimulates pro-inflammatory cytokine production, which occurs when bacterial components such as lipopolysaccharides from the bacterial cell wall binding to circulating macrophages or monocytes.124126

A growing body of evidence supports the potential use of dietary interventions as adjunctive treatments for mental disorders. This review identified many ways that diet may affect mental health. These include pathways that regulate inflammation, oxidative stress, mitochondrial dysfunction, gut microbiota, tryptophan-kynurenine metabolism, HPA axis, neurogenesis and BDNF, epigenetics, and obesity (Figure 1). However, we do acknowledge that there are many other potential mechanisms involved in the pathophysiology of depression. These mechanisms are not mentioned in this article, but all of them can further reduce the risk of depression through dietary interventions, such as dietary effects on leptin, adiponectin, and mitochondrial biosynthesis. Research highlights the potential of restricting pro-inflammatory diets and/or supporting anti-inflammatory diets in reducing the risk of depression. However, more prospective longitudinal studies and improved methods are needed to confirm the current findings.

Figure 1 The possible main mechanism of dietary inflammatory index and depression.

Community Cohort Study on Specialized Nervous System Diseases (No.2017YFC0907701).

The authors report no conflicts of interest in this work.

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20 Who Athletes Swear by a Plant-Based Diet to Boost Performance – The Beet

Posted: August 25, 2020 at 2:55 pm

Now more than ever, athletes are reaching for lentils, edamame, and chickpeas instead of biting into steak dinner, to raise their strength, fitness, and overall performance levels. Here are twenty athletes who creditswitching to a vegan or plant-based diet with improving their fitness and results--through faster recovery time between workouts, quicker healing from injury, and being able tobuildleaner, strongermuscles. These superstars say that their dietshelped them get to where theyare today,such as preparing for Olympic Gold or becomingthe number one tennis player in the world.

These champion players report that eating a plant-based diet increasesenergy levels, provides more than enough clean protein to refuel and rebuild, reduces inflammation, and improves recovery time. Eating plant-based also helps them with mental clarity, andevenabates allergy symptoms like asthma during the most intense allergy season.

In the nearly one yearsinceThe Game Changerswasreleased last September and became one of the most-watched documentaries, and showed that some of the world's strongest and accomplished athletes don't need meat or dairy to succeed, more and more players are limiting their animal protein intake and are going all or mostly plant-based.

The number one tennis player in the world, Novak Djokovic, went plant-based more than twelve years ago to enhance his athletic performance and win more matches. In recent interviews, he has creditedgoing vegan with helping him rise from third place in the world to first in the world because it helped clear his allergies. Before changing his diet,Djokovic had searched for cures to the breathing issues that cost him matches and focus which caused him tostruggled during his most intense matches. The allergies used to make him feellike he couldnt breathe and would be forced to retire from competitive matches as he did in Australia.

"Eating meat was hard on my digestion and that took a lot of essential energy that I need for my focus, for recovery, for the next training session, and for the next match," he said. Djokovic emphasized he does not eat foods that require a lot of digestion, especially in the morning, when he needs all of his energy for training. Instead, he starts the day with hot water and lemon, then celery juice, and some superfood supplements.

Tia Blanco wongold at the International Surfing Association Open in 2015 andcredits her success to her vegan diet.Blanco reports thata vegan diet helps her stay strong and she enjoyseating different forms of vegan protein like nuts, seeds, beans, and legumes.

The professional surferwas influencedby her mother, who is a vegetarian andgrew up in a veggie-forward household, Blanco hasnever eaten meat in her life,which made the plant-based switch much easier. And speaking of making things easier,Blanco has an Instagram cooking page called @tiasvegankitchen where she shares her favorite simple vegan recipes so all of her fans can eat like their favorite professional vegan athlete. In addition to her home-cooked meals, Blanco recently became an ambassador for vegan company Beyond Meat and now she posts Instagram stories and highlights of her favorite meatless meat recipes.

Steph Davis has been vegan for 18 years now and says, "theres nothing in my life that hasnt become better as a result, from climbing and athletics to mental and spiritual well being." Davis has competed on some of the most challenging verticle routeson the planet likeConcepcion (5.13), which is known to be one of thehardestpure climbsanywhere. Davis holds the third overall ascent and is the first female to ever make the ascent of theroute. Davis described it as her "most technically demanding climbever."

Davis explainedwhy she went vegan eight years ago when she partnered with PETA."What can we do to start making changes in a positive way? And if it just so happens that changing our lifestyle leads to environmental benefits, health benefits, economic benefits, and positive social change, then all the better. One thing Ive learned is you dont have to do or be anything you dont want to be, and you can change anything in your life just by starting to do it. Its you who chooses who and what you are, by the things you think and the things you do."

She goes on to add,"no one says you have to become a perfect vegan overnight. But why not start making small changes and see how it feels? I believe its the small choices people make that have the biggest power to change, and nothing is more simple yet also more far-reaching than changing how and what you choose to eat. Were all here for a short time, in the end, and living a well-intentioned and compassionate life seems like what ultimately matters the most, the only real goal that I aspire to."

Tennis champion Venus Williams swearsthat making the switch to veganism was one of the factors that helped to improve her performance and get over an auto-immune disease. Thetennis star went vegan back in 2011when she was diagnosed with Sjgren's syndrome, a debilitating autoimmune disease with a range of symptoms from jointpainto swelling, numbness, burning eyes, digestive problems, andfatigue.She chose to eat plant-basedto recover to herformerly healthy self, and it worked so she stuck to it.

The seven-time Grand Slam singles champion recovers faster on a plant-based dietnow, compared to how she felt backwhen she ate animal protein. When you have an auto-immune disease you often feel extreme fatigue and random body aches and for Venus, a plant-based diet provides energy and helpsher reduce inflammation.

The Beet reported on Willaim's diet and what she normally eats in a day to stay healthy, fit, and win more matches. Talking about her favorite dinner meal, Williams adds,sometimes a girl just needs a donut!"

Mike Tyson recentlysaid he is "in the best shape ever" thanks to his vegan diet. The boxing legend then announced he's getting back into the rings after 15 years,to fightagainst Roy Jones, Jr. in Californialater this fall.

Tysonwent vegan ten years ago after dealing with health complications and in the wake of having cleaned up his life: I was so congested from all the drugs and bad cocaine, I could hardly breathe."Tyson said, I had high blood pressure, was almost dying, and had arthritis."

Now, the 53-year-old powerhouse is sober, healthy, and fit. "Turning vegan helped me eliminate all those problems in my life, and "I'm in the best shape ever." His new trainer agrees:Watching Iron Mike's speed during recent training sessions, observed: "He has the same power as a guy who is 21, 22-years old."

Oklahoma City's point guard Chris Paul decided to ditch meat and dairy and was asked join on as a co-executive producer for the popular documentary,The Game Changers.

For breakfast, Paul enjoys oatmeal with plant-based milkand nut butter. For lunch, hefuels up with pasta or brown rice with Beyond Meat sausage, grilled vegetables, and a curry sauce. His chef toldUSA Today,"The main thing is, we try to keep it as light and clean as possible for his normal routine, with organic ingredients. Anything that can minimize body inflammation. Chris is always worrying about what he can and can't eat." So far it appears he's getting it right.

In an exclusive interview with The Beet'sAwesome Vegans columnist Elysabeth Alfano, Paul said eating a plant-based diet helps him keep up with players half his age.

In 2016,Kaepernickmade the switch to veganismwith his longtime girlfriend to recover froma series of injuries that had him down for the count.The Beetrecentlyreported onhow this dietary switchhasallowedKaepernick to stay strong and healthy. Now, he's in the gym building muscle and looks fitterthan ever. But will he be picked up? The professional football player claims that a vegan diet makes him feel "always ready" to perform his best on the field.

Cam Newton just replacedTom Brady, who also follows a mostly plant-based diet, as the New England Patriot's QB, after havingmade the plant-based switch back in March 2019. The NFL Star first decided to ditch meat and dairy to recover quicker from injurieswhen he learned that a plant-based diet is proven to help reduce inflammation."I've seen such a remarkable change in the way my body responds to the food that I eat," Newton told PETA for his recent partnership for a new campaign called, "Built Like a Vegan," proving that you don't need to eat meat to be strong. Newton enjoys a meat-free burger on a pretzel bun, heavy on pickles and sauce.He adds: "People often ask, 'How do you get your protein?' I just say, 'I get it in the same way you do, but it's fresher and cleaner.' "

Newton shares how to do it: "My advice to a person who wants to become vegan is to eat on schedule. If you can eat on a schedule, you won't miss [a meal or crave meat] or think anything different, and you'll be alright."

Elijah Hall says about his vegan diet:"Going vegan was the best decision" he has ever made.Hallholds records in the indoor 200 meters and was training for the Tokyo this summer when it got postponed by a yeardue to the pandemic. Hall said "the effects that its having on my body are amazing. Becoming a plant-based athlete has opened many doors to my health and my training." We predict he'll only get faster in the next 11 months and break records, come home with golf and be the world champion in 12 months.

Five-years ago, Morgan Mitchell went vegan and it made her faster, leaner and happier. Last year she was featured in the plant-based athletes documentary The Game Changersand said,Being vegan has helped me immensely. I dont feel sluggish like I did when I was eating meat, and my recovery from training really took off. It felt like an overall cleanse for my body, and I started seeing greater results on the track.

Now Michelle is committed for the planet as well.Ultimately helping the environment and not contributing to animal cruelty was a big thing for me, too. That was my initial reason for going vegan, and the rest of the benefits were just added bonuses.

Mitchell describeswhat she eats in a day for enhanced performance and more energy to win sprints. I like to make sure I have three different types of protein in there. I use tofu, beans, and mushrooms, along with spinach, vegan cheese, and hash browns, she says. I also love to add Beyond Meat for more flavor, which is a great source of plant protein as well. That usually keeps me full for the better part of the day," she told Well + Good.

"We were taught that eating animal products was good for us but we've been lied to for hundreds of years," said Lewis Hamilton. The Beet reported on Hamiltion'svegan diet quotingThe New York Timesthat he credits his new plant-based diet with making the difference in his career. Hamilton gave up processed food and animal products for vegetables, fruit, nuts, grains, because of his strong compassion for animals, for the benefit of the environment, and his own health. Hamilton isn't the only vegan in his family. His dogRoccois fully vegan and Hamilton says he's "super happy" on Rocco's very own IG post.

Earlier this year, Hamilton gave up his private jet because he said it's a big pollutant and aims to live a sustainable lifestyle. Back in February, he started a line of sustainable clothing with Tommy Hilfiger at London Fashion Week.

Featured in The Game Changersfor his elite strength and his superhuman ability to lift a car, Patrik Baboumiam is one of the strongest men in the world and also happens to be vegan. Baboumian lifted 358 poundsin the 2009 German log lift nationals.

Back in 2014, Baboumiam partnered with PETA in his campaign "Want to be Stronger" describing powering yourself with plants and how you can build muscle without eating meat.

One of his 2019 PETA campaigns showed him posing with crossed arms and leaves in his mouths with the text:"The world's strongest animals are plant-eaters: Gorillas, buffaloes, elephants and me."

Bahoumiam's diet consists of a dairy-free shake for breakfastwith 8 grams of protein and 0 carbohydrates. For lunch, he enjoys vegan sausage, falafel, low-fat oven fires, peppers, and more grilled veggies. He normally eats 250 grams of carbs and 90 grams of protein just for lunch. Dinner includes vegetables cooked potatoes, and tofu. If you want to eat like Boubanian, he reports his food diary onhis blogBarBend.

Here's a guy who has worn many hats: Bodybuilder, Terminator, California Governor, and now vegan and advocate for the plant-based lifestyle. Arnold Schwarzenegger ditched meat and dairy and has proven that you don't need to eat animal products to be strong, healthy and reverse symptoms of heart disease. Now 73, he had a pulmonary valve replacement 1997 due to a congenitaldefectandunderwent emergency open-heartsurgery in 2018 to replacethevalve again. He thenchanged his eating and fitness habits and now extolls the virtues of plant-based eating for the environment as well as health reasons.

He is a producer of The Game Changers (a movie with many masters) and an advocate for going vegan for health, the environment and the sake of animals (he posts on IG with his pet donkey and miniature pony, both household dwelling animals).

Schwarzeneggersaid last year: "Right now, seven million people are dying every year. That is alarming and everyone in the government has the responsibility to protect the people.... 28 percent of the greenhouse gasses come from eating meat and from raising cattle, so we can do a much better job."

Jurek is an extreme ultra-marathon runner who has won the Hardrock Hundred, the Badwater Ultramarathon, the Spartathlon, and the Western States 100 Mile Endurance Run (you get the idea). Jurek has been vegan for almost two decades, after easing intoit by cutting out meat in college, heslowly stopping seafood and finally giving up all animal products once he realized that eating this way made him feel healthier and happier.

To run such an extreme amount of miles, you need to fuel your body with plant-based foods that will give you enough energy and carbohydrates to go the distance.The goal is to eat 5,000-6,000 calories of plant-based foods daily.

Jurekoutlined his plant-based diet in an interview with Bon Appetite. Instead of waking up to a hot cup of coffee to boost energy, he prefers to drink tea anda green smoothie with spirulina or chlorella and a host of other ingredients. He adds bananas, frozen pineapple slices, or mangoes, brown rice and pea protein, (for protein) to rebuild what's lost in training. This is not just any smoothie.

Soccerstar, Alex Morgan is one of the beloved members of the USA National Team that won the World Cup and has shown that the female players deserve to get equal pay as their male counterparts by the US Soccer Federation.She is also an animal rights advocate and longtime vegan, having given up meat when she decided that "it didn't feel fair to have a dog, and yet eat meat all the time, referring toher adorablepup Blue.

Morganaims to eat 90 grams of plant-based protein daily to stay fit and lean, especially for her workouts and on the field.Morgan admitted that breakfast was difficult because "a lot of the things I love like pancakes and French toast had dairy and eggs." But now she enjoys oatmeal with nut butter and berries, smoothies, rice, quinoa, veggies, black beans, protein shakes, Mediterranean food, Impossible burgers, Mexican beans, and sauteed veggie burritos, she told USA Today.

Paul Rabil who played for the Boston Cannons and the New York Lizards of Major League Lacrosse, ditched meat and dairy after his 2019 season ended and revealed he's now "officially" vegan on YouTube. "At first [switching to a plant-based diet] was to help solve some pain and trauma that I was going through. Over the last two years, I've had two herniated discs.... and that has led to a ton of shooting pain down my legs, its called sciatica," Rabil explains the purpose of his diet switch.

Headds: "I've tried to a lot of things; I've had a number of cortisone shots; I've done physical therapy for two years. And I reached a place where I was thinking 'okay maybe I can solve this with nutrition because a lot of our pain stems from inflammation.Within a few weeks, I started noticing a lot of alleviation so I started focusing and doubling down more on veganism"

Hannah Teter won Olympic gold and silver in the halfpipe and is also a seven-time XGames medalist. She changed her diet after watching the documentary,Earthlingswhen she discovered how "horrible" factory farming is. After a strict vegetarian diet, Teter liked the way she performed and believes that her diet helped her win gold at the 2006 games.

She now considers herself "plant-based" and in an interview with theHuffington Post, Teter said, "I feel stronger than Ive ever been, mentally, physically, and emotionally. My plant-based diet has opened up more doors to being an athlete. Its a whole other level that Im elevating to. I stopped eating animals about a year ago, and its a new life. I feel like a new person, a new athlete."

Djokovic is not the only tour player to go plant-based. Nick Kyrgiosshared that he does not eat meat anymore because of his strong compassion for animals.

During the time of the Australian wildfires, the Aussie native explained: "I've been passionate about animal welfare for some time now. I don't eat meat or dairy anymore. Thats not for my health, I just dont believe in eating animals."

"I tried a vegan diet a couple of years ago but with all the travel I do, it was hard to stick to it. Since then I've managed to make it work, and I've been vegetarian for quite a while.

"Seeing the footage of these animals suffering from the fires only reinforces why I've chosen this diet. When I see these terrible photos, I cant comprehend eating meat."

Matt Frazier has run 27 ultra-marathons in his career so far and continues to write about the endurance strength of being a vegan athlete in his personal blog, which he started 11 years ago: No Meat Athlete.

The Beet recently interviewed Frazier about his vegan journey and howto be a successful athlete on a plant-based diet. Whenasked about the first time he ditched meat Frazier replied, "I had already cut 90 minutes off my first marathon time. I was still 10 minutes away from the Boston Marathon qualifying time.I had plateaued, and I was not sure how I was going to find 10 minutes. [Plant-based eating] was what I was missing. Thats what it took. The other big noticeable difference to me [after going vegan] was I stopped getting injured. Injuries had always been a big part of my running journey. When I became vegan, it was around the time I ran three 50-milers and a 100-miler. I didnt have any injuries. If its done right, [plant-based diets] can really help you recover faster."

Rowing is grueling. It's known as the toughest endurance sport in the world. The world record-breaking female rower, Michaela Copenhaverwent vegan in 2012 for ethical reasons, she toldGreat Vegan Athletes.Initially, I just wanted to eat more vegetables. Those things are super good for you, and they're delicious. Beingvegetarianandveganmade me more conscious of how many servings I was getting a day (or not).

When she switched from vegetarian to vegan it was almost accidental: I was traveling for a regatta in the fall of 2012. I had been vegetarian for 1.5 years already but relied pretty heavily on dairy and eggs. While I was traveling, I was bouncing from couch to couch and had no way to safely store dairy or eggsso I decided to try a week without them. I felt great, and it wasnt nearly as scary as I thought. Ive been vegan ever since.

Now it's a value system: Once I stopped eating and using animals, I felt I could finally address a question that had been bothering me for a long timewhat right do we have to exploit other creatures? Now, I understand that we have no right, and my motivations are primarily ethical.

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11 Doctors Say a Plant-Based Diet Is the Secret to a Longer Life – LIVEKINDLY

Posted: February 5, 2020 at 12:43 pm

Adopting a plant-based diet can have a positive impact on your health, and these 11 doctors say that eating more vegan food could even help you live longer.

Many doctors, dieticians, and other health professionals advocate for a plant-based diet. In part, this is because of the health risks associated with animal products. There is an increasing body of evidence that links meat consumptionparticularly that of red and processed meatswith chronic illness.

According to the World Health Organization (WHO), eating 50 grams of processed meat per dayfour strips of bacon or a single hot dogcan increase the risk of colorectal cancer by up to 18 percent. Diabetes, liver disease, cardiovascular diseases, and colon cancer are all linked to eating meat.

Minh Nguyen, a registered dietician with the Physicians Committee for Responsible Medicine (PCRM), has said that there is no safe amount of meat. In stark contrast, nutrient-dense plant-based foods are thought to minimize the risk ofand, according to some experts, curecertain health conditions.

At PCRM we advocate a plant-based diet for many conditions including cancer, cardiovascular disease, and type 2 diabetes, Nguyen told LIVEKINDLY. You have to think about what the diet excludes, but also what it incorporates.

Nguyen added that plant-based foods are rich in dietary fiber, which can significantly reduce colorectal cancer risk.

Many government organizations now advocate for plant-based diets for their health and environmental benefits. And the 2019 Canadian nutrition guidelines explicitly recommended a reduction of animal-based foods. Instead of meat and dairy, the Canadian government recommends eating more fresh fruit, vegetables, and other plant-based staples.

Health Canada representative Hasan Hutchinson says that Canadas new guidelines were focused on citizens health. Regular intake of plant-based foods, so vegetables, fruit, whole grains, and these plant-based proteins can have positive effects on health,he said.

As PCRM says, eating plant-based foods can drastically reduce the chances of developing certain diseases. Some studies suggest that eating whole, vegan foods can dramatically reduce the risk of diabetes. It can also enable diabetics to effectively manage symptoms, and for some, drastically reduce their medication.

In addition to physical health benefits, eating more plant-based food can also positively impact your mental health. A plant-based diet has been shown to reduce depression and other mental health issues for people with type-2 diabetes. Other studies indicate that eating whole, plant-based, and vegan foods can ease depression and anxiety in general.

A 2015 Nutritional Neuroscience Journal study exploring the difference in mood between participants. 602 subjectsincluding 283 vegans, 109 vegetarians, and 228 omnivoreshad their moods assessed using the Depression Anxiety Stress Scale-21 (DASS-21).

Female vegan participants reported significantly lower average stress scores when compared to non-vegans. And the study also indicated that male vegans experienced a lower average of anxiety. On its website, PCRM also indicates that plant-based foods can improve symptoms of depression, anxiety, and low mood.

In addition to direct health benefits, many consumers indicate that their grocery bill goes down after switching. Whole foods such as fruit and vegetables can be cost-effective as well as healthy, and the reduction in the cost of living on a vegan diet can lead to an overall improvement in lifestyle.

Animal agriculture is also a leading cause of climate change. It creates greenhouse gases, pollution, and consumes vast amounts of both land and water. There are also ethical considerations, and eating a primarily plant-based diet minimizes consumer contribution to animal cruelty. Eating more plant-based foods positively impacts personal, global, and animal wellbeing.

According to a study from Harvard Medical School, around a third of early deaths could be prevented with a meat-free diet. Harvard Scientists said that approximately 200,000 lives could be saved each year by cutting out meat and emphasizing plants.

This data was presented at the Unite to Cure Fourth International Vatican Conference in Vatican City in April 2018. The Telegraph reported that the research focused purely on how diet impacts personal health.

We have just been doing some calculations looking at the question of how much could we reduce mortality shifting towards a healthy, more plant-based diet, not necessarily totally vegan, and our estimates are about one-third of deaths could be prevented, explained Dr. Walter Willett, a professor of epidemiology and nutrition at Harvard Medical School.

A 2019 study, published in The Journal of Nutrition, found that consumers with a high intake of fruit and vegetables had more carotenoidsan antioxidantin their bodies. The research included 840 people following five different diets, including vegans, vegetarians, pescatarians, flexitarians, and meat-eaters.

Vegan participants showed the highest level of carotenoids, as well as enterolactone, which may be anti-carcinogenic and protect against cardiovascular disease. Vegans also had the highest quantity of omega-3 fatty acids. In contrast, the results of flexitarian participants were not drastically different from those of meat-eaters.

Higher levels of carotenoids, enterolactone, and omega-3 fatty acids have been linked to reduced inflammation. Chronic inflammation has been linked to a variety of health conditions, including diseases like cancer. Combined with the various other health benefits of a plant-based diet, the study indicates that vegan foods may aid longevity.

These 11 doctors all advocate for plant-based foodfor physical, mental, and global health.

Dr. Neal Barnard is a board-certified medical doctor, American author, clinical researcher, and the founding president of the Physicians Committee for Responsible Medicine (PCRM). Barnard has led several research studies focused on the impact of diet on diabetes, body weight, and chronic pain.

Dr. Michael Greger is a physician, founder of the website NutritionFacts.org, and author of the best-selling book How Not to Die (2015) and its cookbook followup, 2019s How Not to Diet. Greger is critical of low-carb diets and maintains that a whole-food, plant-based diet is the best way to prevent, treat, and perhaps reverse chronic illnesses.

Dr. Milton Mills is a vegan advocate and a member of the National Advisory Board for PCRM. He has also been featured in the popular vegan documentary What the Health (2017) and The Invisible Vegan (2019), which explores dietary patterns in the African American community.

The vegan doctor featured in a Mercy for Animals video, in which he said: If you actually look at the way our digestive system is constructed, we have the anatomy and the physiology of a strict plant-eater or herbivore.

Dr. Caldwell Esselstyn is an American physician and the author of Prevent and Reverse Heart Disease (2007), which suggests that a low-fat, plant-based diet can prevent and treat heart disease. Esselstyn was featured in the 2011 documentary Forks Over Knives.

Dr. Kristi Funk is an American breast cancer surgeon, plant-based advocate, and author. She is known for her 2018 book Breasts: The Owners Manual and her treatment of celebrities Sheryl Crow and Angelina Jolie. Funk says that a healthy plant-based diet and exercise can help minimize the risk of cancer.

Dr. Dean Ornish is an American physician, researcher, and author of Dr. Dean Ornishs Program for Reversing Heart Disease (1990). He is also the president and founder of the Preventive Medicine Research Institute based in California, and he advises the use of diet and lifestyle to prevent and treat heart disease.

According to Dr. Kahn, eating a plant-based diet can improve your chances of a long and healthy life. Kahn is a holistic cardiologist, author, and vegan diet advocate. He says that plant-based food is the most powerful source of preventative medicine on the planet.

Dr. Brooke Goldner is a celebrity doctor and the bestselling author of Goodbye Autoimmune Disease and Goodbye Lupus (2015). Goldner says that switching to a plant-based diet helped her reverse her lupus diagnosis, and believes it is an effective way to treat various ongoing and chronic health conditions.

Dr. Kim Williams is a renowned cardiologist and was President of the American College of Cardiology from 2015-2016. He is a vegan advocate and has firmly asserted his belief that plant-based foods can prevent and reverse heart disease. He once commented: There are two kinds of cardiologists: vegans and those who havent read the data.

Dr. Hana Kahleova, M.D., Ph.D., is director of clinical research at PCRM. She is the author of Vegetarian Diet in the Treatment of Diabetes (2013) and earned studied nutrition and diabetes for her doctorate. Kahleova advocates for plenty of exercise and a whole-foods, plant-based diet for optimal health and wellness.

Dr. Michelle McMacken is a board-certified internal physician and assistant professor of medicine at NYU School of Medicine. She works with the Plantrician Project, which aims to educate physicians and healthcare providers about vegan health and the benefits of a plant-based diet.

In just a short time, Ive seen many patients avoid or decrease medications, prevent diabetes, lose weight, and reduce their cardiovascular risk by moving towards or fully adopting a plant-based diet, says Dr. McMacken.

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11 Doctors Say a Plant-Based Diet Is the Secret to a Longer Life

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According to these 11 doctors, a plant-based diet could give you a longer lifethanks to the health benefits of whole plant foods and a vegan diet.

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Liam Pritchett

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LIVEKINDLY

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40 Meghan Markle-Approved Diet And Workout Tips To Try – Women’s Health

Posted: December 24, 2019 at 2:46 pm

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Meghan Markle received the title "Her Royal Highness The Duchess of Sussex" when she married Prince Harry in May of 2018. But before she married into Britain's royal family, she was an actress on the hit show Suits, and ran her own lifestyle site called The Tig. Meghan has always been passionate about health, exercise, food, travel and the latest trends in all of it. And she's dropped her tips through the years on how she stays zen and balanced. Here are 40 pieces of her best health advice.

1Be chill about aging.

"As Im getting older, my approach to aging is quite different," she told Best Health in 2016. "I make sure that I take care of my skin and body, especially with the work hours I have. And I dont just take care of myself for aesthetic reasons but because how I feel is dictated by what Im eating, how much rest Im getting, and how much water Im drinking. If I dont have time for a long workout, Ill grab my dog and go for a quick run. Being active is my own moving meditation."

2Make fitness a priority.

"Meghan Markle's fitness definitely takes priority; shes very focused on her health," Meghan's trainer, Craig McNamee, CSCS, founder of Catalyst Health in Toronto, Canada, told WomensHealthMag.com in 2018. "When she gets to the gym, theres no real complaining. She gets down to business right away and really enjoys it." (Another reason the royal is #goals.)

3Try running.

"Meghan is an avid runner, so she already did a lot of treadmill work on her own," McNamee explained to WomensHealthMag.com in 2018. "Wed look at what her run frequency was like that week" and build workouts around that.

4Take your skincare seriously.

In an interview with Allure in 2017, Meghan revealed her tried and true exfoliator. "I really love the Tatcha Rice Enzyme Powder," she said. "It just sort of foams on your face and gives you a really subtle exfoliation." In addition to exfoliation, Meghan also mentioned being a fan of Jan Marini skincare products. "I've been using their serum lately," she said. "It's a nice glycolic one that makes your skin really glow-y."

5Enjoy motherhood.

She previously said about parenthood, "Its magic. Its pretty amazing. And here I have the two best guys in the world, so Im really happy."

6Be realistic about social media.

"You see photos on social media and you dont know whether shes born with it or maybe its a filter. Your judgement of your sense of self-worth becomes really skewed when its all based on likes, Meghan said on her trip with Prince Harry to New Zealand in October 2018.

7Focus on your posture.

"Generally speaking, we had a full-body approach," her trainer McNamee told WomensHealthMag.com in 2018. "And since Meghan was onscreen, we really focused on posture." To do so, he always included posterior chain (glutes, back, hamstrings) exercises, in addition to plenty of core (abs, back, obliques, pelvic floor) work.

8Pick up strength training.

Meghan is also into circuit-based strength training. When she was still filming Suits in Toronto, she and her trainer McNamee met up three to four days a week, for 45-minute training sessions. "For Meghan, we tried to schedule these workouts early in the day, to make it a priority," he told WomensHealthMag.com in 2018. McNamee took a high-rep (20 to 25), low-weight strategy for Meghan's fitness routinerather than heavy lifting.

9Stay close with your mom.

Meghan and her mom, Doria Ragland, have an incredible bond. According to Oprah, Doria also loves yoga (and is currently a yoga teacher).

10Make time to stretch.

"Yoga is my thing, she confirmed to Canadian magazine Best Health. I was very resistant as a kid, but she [mom Doria] said, Flower [her nickname for Meghan], you will find your practice just give it time. In college, I started doing it more regularly," she added.

11Find makeup and skincare that works for you.

Meghan shared with Allure in 2017 about her makeup routine. "I don't wear foundation in real life. My routine is very simpleI call it the five-minute face. It's just Touche clat, curled lashes, mascara, Chap Stick, and a little bit of blush. That is my favorite kind of look. If I'm going to amp it up for night, then I use M.A.C. Teddy eyeliner, which is a really beautiful brown that has some gold in it."

12Drink your greens.

"It's easy to fall into the trap of rushing for a coffee when you hit that 4 p.m. slump," she told Today. "But if I blend some apple, kale, spinach, lemon, and ginger in my Vitamix in the morning and bring it to work, I always find that sipping on that is a much better boost than a cup of espresso."

13Keep working on self-acceptance.

"My 20s were brutala constant battle with myself, judging my weight, my style, my desire to be as cool/as hip/as smart/as 'whatever' as everyone else. My teens were even worsegrappling with how to fit in, and what that even meant," Meghan wrote in a blog post on her 33rd birthday on her old website The Tig in August 2014, accodring to Marie Claire. "[I]t takes time. To be happy. To figure out how to be kind to yourself. To not just choose that happiness, but to feel it."

14Use resistance bands.

Meghan's trainer McNamee told WomensHealthMag.com in 2018 that she particularly loves doing lower-body exercises using a mini bandwhich can conveniently be used just about anywhere.

15Be a supportive friend.

This past summer, Meghan flew from England to the United States in order to support her close friend Serena Williams as she competed in the US Open final. Best. Friend. Ever.

16Learn to enjoy cooking.

"I grew up on the set of a TV show called Married with Children, where my dad was the lighting director," she told Best Health in 2016. "Because of the content of the show, my dad would have me help in craft services, which is where they make all the food and nibblesthats where I started to learn about garnishing and plating. After being there every day after school for 10 years and seeing the appreciation of food, I started to learn the association between food and happiness and being able to entertainI think thats where the seed was planted."

17Challenge yourself in your workouts.

"Wed take into account any yoga postures she was trying to improve, and focus our efforts in those areas," Meghan's trainer McNamee told WomensHealthMag.com in 2018. In other words, if Meghan was dead-set on mastering a headstand, McNamee would include some more core exercises in her fitness routine.

18Find a nutrition plan that works for you.

Meghan revealed to The Chalkboard in 2015 that her daily breakfast at the time consisted of a Clean Cleanse vanilla shake with blueberries or an acai bowl with fresh berries and Manuka honey. She also shared the recipe for her favorite smoothie, which also uses Clean Cleanse vanilla powder.

The Clean Cleanse powder is part of the Clean Program, a 21-day nutritional cleanse that, according to the program's website, can boost your skin, sleep, digestion, energy, weight loss, and mental clarity.

19Block out gossip.

Meghan has previously said she doesn't read anything in the press, and that she and Harry make any effort to drown out noise when it comes to their relationship.

"It has its challenges, and it comes in wavessome days it can feel more challenging than others. And right out of the gate it was surprising the way things changed. But I still have this support system all around me, and, of course, my boyfriend's support. I don't read any press. I haven't even read press for Suits. The people who are close to me anchor me in knowing who I am. The rest is noise. Of course it's disheartening. It's a shame that that is the climate in this world, to focus that much on that, to be discriminatory in that sense. I think, you know, at the end of the day, I'm really just proud of who I am and where I've come from and we have never put any focus on that. We've just focused on who we are as a couple. And so when you take all those extra layers away and all of that noise, I think it makes it really easy to just enjoy being together."

20Volunteer your time to a cause you care about.

This year, it was revelaed that Meghan regularly volunteered at a soup kitchen in Toronto when she was working on Suits.

"Meghan Markle was an active supporter and volunteer of St. Felix Centre during her time living in the city while working on Suits. She volunteered on a regular basis in our kitchen as part of our Community Meals Program. The duchess also donated food from the set of Suits, and on one Thanksgiving she brought in all the food, turkeys and the fixings for over 100 people."

21Experiment with different eating styles.

She told Best Health in an interview in 2016: "I try to eat vegan during the week and then have a little bit more flexibility with what I dig into on the weekends."

22Check out new fitness studios.

In Meghan's guest editor's letter in Vogue, she mentioned an affinity for London-based fitness studio Heartcore's Ritual class. "Heartcore's new Ritual class is a high-energy, cardio-based mat workout incorporating elements of yoga, Pilates and barre," the description in Vogue reads.

23Embrace your favorite food.

In an interview Meghan did with former First Lady Michelle Obama for British Vogues September issue (which Meghan guest-edited, btw), Meghan revealed she loves tacos.

"So, over a casual lunch of chicken tacos and my ever-burgeoning bump, I asked Michelle if she would help me with this secret project," the Duchess wrote.

24Be independent, even when you're in a relationship.

I can tell you that at the end of the day I think its really simple, she told Vanity Fair of her relationship with Prince Harry. Were two people who are really happy and in love. We were very quietly dating for about six months before it became news, and I was working during that whole time, and the only thing that changed was peoples perception. Nothing about me changed. Im still the same person that I am, and Ive never defined myself by my relationship.

25Make food a family affair.

"I am a big fan of Sunday suppers. Whether we're eating lamb tagine, pot roast or a hearty soup, the idea of gathering for a hearty meal with friends and family on a Sunday makes me feel comforted," she told Today. "I enjoy making slow-cooked food on Sundays, like Filipino-style chicken adobo. It's so easycombine garlic, soy (or Bragg Liquid Aminos), vinegar, maybe some lemon and let the chicken swim in that sauce until it falls off the bone in a Crock Pot."

26Speak about your passions.

Meghan said during a panel discussion on International Women's Day in 2019, Your confidence comes in knowing that a woman by your side, not behind you, is actually something you shouldn't be threatened about but, opposed to that, you should feel really empowered in having that additional support that this is really about us working together."

27Find a creative outlet, like writing.

Before becoming royal, Meghan ran a lifestyle site called The Tig. She shared with Allure in 2017, "The Tig has been sort of swirling in my mind for years as something I wanted to do. My mom was a travel agent, so off-the-beaten-path travel has always been a big part of my life. And growing up in California, farm-to-table dining was something that I experienced. I'm the person friends come to when they want to find the perfect restaurant or boutique hotel on the outskirts of Paris. As opposed to scouring the Internet for a travel guide, wouldn't you rather ask the people who are really cool who go there? That's what I do. So I wanted to get all of that and put it together on one site."

28Always have healthy snacks on hand.

She previously told Good Housekeeping what snacks she likes: "Hummus, carrotsbecause I love them and so does my dog, Bogart, strangelya green juice, almond milk, for sure, and a chia seed pudding I make every single week. So easy, so good. I really love to cook."

29Value your education.

According to Glamour UK, while speaking to students and staff at the University of the South Pacific in Suva, Fiji, the Duchess of Sussex talked about the value of education and the cost of university.

As a university graduate, I know the personal feeling of pride and excitement that comes with attending university, she began. From the moment you receive your acceptance letter to the exams you spend countless late nights studying for, the lifelong friendships you make with your fellow alumni to the moment that you receive your diploma, the journey of higher education is an incredible, impactful and pivotal one. I am also fully aware of the challenges of being able to afford this level of schooling for many people around the world, myself included. Getting honest about the difficulties of paying for life as a student, she said, It was through scholarships, financial aid programs and work-study where my earnings from a job on campus went directly towards my tuitionthat I was able to attend university. And, without question, it was worth every effort.

30Start your day with hot water and lemon.

Meghan shared with Delish in 2018 that when she shot Suits, she'd have hot water with lemon right when she woke up, then eat steel-cut oats with bananas and agave syrup for breakfast.

31Spend time with furry friends.

The Duchess of Sussex had two dogs when she was living in Toronto at the time she met Prince Harryrescues named Guy and Bogart. According to Vanity Fair, Guy made the move with Meghan to London when she and Harry began seriously dating, and Bogart remained behind in Toronto with friends of Meghan's.

32Let yourself indulge.

Meghan shared with Delish in 2018, "I'm always hoping I'm having lunch with people, so we can share fries. It's its own food group for me."

33Practice moderation.

According to Harper's Bazaar, Meghan named her now-defunct lifestyle blog The Tig after her favorite brand of red wine, Tignanello. "God, do I love wine; a beautiful full red or a crisp white. But if its cocktails, I love a spicy tequila cocktail, negroni, or good scotchneat," she said. "Do the things you enjoy within reason," she says. "Know your body and what works for you and youll be fine."

34Define yourself how you want to.

"You don't have to play dress up to be a feminist. You are a feminist exactly the way you are. You can be a woman who wants to look good and still stand up for the equality of women. There's no uniform for feminism; you are a feminist exactly the way you are," she told Create & Cultivate in 2017.

35Practice meditation.

According to Bustle via Meghan Markles former blog, The Tig, she practiced Vedic meditation. Vedic meditation comes from the Veda, which is the ancient Indian system of knowledge from which yoga, meditation, and Ayurvedic medicine all stem, according to the New York Meditation Center.

36Mix veggies into your favorite dishes.

Meghan told Delish in 2018 that a friend convinced her to slow-cook zucchini for four to five hours, until it breaks down into a "filthy, sexy mush" to toss with pasta. "The sauce gets so creamy, you'd swear there's tons of butter and oil in it, but it's just zucchini, water and a little bouillon," Meghan said.

37Take breaks from your daily routine.

Meghan told Delish in 2018, "When I'm traveling, I won't miss an opportunity to try great pasta. I come back from vacation every year with a food baby, and I've named her Comida. I get to the set and I'm like, 'Hey, Comida's here, and she's kicking.'"

38Work on being kind to yourself.

"We just need to be kinder to ourselves. If we treated ourselves the way we treated our best friend, can you imagine how much better off we would be?" she said. "Try to find a space inside of you that reminds yourself that yes, you can have questions and self doubt, that's going to come up, that's human. But at the end of the day, you are enough exactly as you are."

39Try Megaformer workouts.

In an interview with Harper's Bazaar, Markle shared her love for the Megaformer, a machine created by workout guru Sebastien Lagree, founder of the Lagree Method. "[It] is hands-down the best thing you could do for your body," Markle said. "Your body changes immediately. Give it two classes, and you will see a difference."

40Carry tea tree oil.

She told Allure in 2017, "The one thing that I cannot live without when I'm traveling is a small container of tea tree oil. It's not the most glamorous thing, but if you get a cut, a mosquito bite, a small breakout, no matter what it is, it's my little cure-all. It's inexpensive, it's small enough to carry on, and I bring it with me all the time."

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What You Can Learn From 20 Athletes Who Went Vegan to Get Stronger – The Beet

Posted: August 26, 2020 at 6:56 am

Now more than ever, athletes are reaching for lentils, edamame, and chickpeas instead of biting into steak dinner, to raise their strength, fitness, and overall performance levels. Here are twenty athletes who creditswitching to a vegan or plant-based diet with improving their fitness and results--through faster recovery time between workouts, quicker healing from injury, and being able tobuildleaner, strongermuscles. These superstars say that their dietshelped them get to where theyare today,such as preparing for Olympic Gold or becomingthe number one tennis player in the world.

These champion players report that eating a plant-based diet increasesenergy levels, provides more than enough clean protein to refuel and rebuild, reduces inflammation, and improves recovery time. Eating plant-based also helps them with mental clarity, andevenabates allergy symptoms like asthma during the most intense allergy season.

In the nearly one yearsinceThe Game Changerswasreleased last September and became one of the most-watched documentaries, and showed that some of the world's strongest and accomplished athletes don't need meat or dairy to succeed, more and more players are limiting their animal protein intake and are going all or mostly plant-based.

The number one tennis player in the world, Novak Djokovic, went plant-based more than twelve years ago to enhance his athletic performance and win more matches. In recent interviews, he has creditedgoing vegan with helping him rise from third place in the world to first in the world because it helped clear his allergies. Before changing his diet,Djokovic had searched for cures to the breathing issues that cost him matches and focus which caused him tostruggled during his most intense matches. The allergies used to make him feellike he couldnt breathe and would be forced to retire from competitive matches as he did in Australia.

"Eating meat was hard on my digestion and that took a lot of essential energy that I need for my focus, for recovery, for the next training session, and for the next match," he said. Djokovic emphasized he does not eat foods that require a lot of digestion, especially in the morning, when he needs all of his energy for training. Instead, he starts the day with hot water and lemon, then celery juice, and some superfood supplements.

Tia Blanco wongold at the International Surfing Association Open in 2015 andcredits her success to her vegan diet.Blanco reports thata vegan diet helps her stay strong and she enjoyseating different forms of vegan protein like nuts, seeds, beans, and legumes.

The professional surferwas influencedby her mother, who is a vegetarian andgrew up in a veggie-forward household, Blanco hasnever eaten meat in her life,which made the plant-based switch much easier. And speaking of making things easier,Blanco has an Instagram cooking page called @tiasvegankitchen where she shares her favorite simple vegan recipes so all of her fans can eat like their favorite professional vegan athlete. In addition to her home-cooked meals, Blanco recently became an ambassador for vegan company Beyond Meat and now she posts Instagram stories and highlights of her favorite meatless meat recipes.

Steph Davis has been vegan for 18 years now and says, "theres nothing in my life that hasnt become better as a result, from climbing and athletics to mental and spiritual well being." Davis has competed on some of the most challenging verticle routeson the planet likeConcepcion (5.13), which is known to be one of thehardestpure climbsanywhere. Davis holds the third overall ascent and is the first female to ever make the ascent of theroute. Davis described it as her "most technically demanding climbever."

Davis explainedwhy she went vegan eight years ago when she partnered with PETA."What can we do to start making changes in a positive way? And if it just so happens that changing our lifestyle leads to environmental benefits, health benefits, economic benefits, and positive social change, then all the better. One thing Ive learned is you dont have to do or be anything you dont want to be, and you can change anything in your life just by starting to do it. Its you who chooses who and what you are, by the things you think and the things you do."

She goes on to add,"no one says you have to become a perfect vegan overnight. But why not start making small changes and see how it feels? I believe its the small choices people make that have the biggest power to change, and nothing is more simple yet also more far-reaching than changing how and what you choose to eat. Were all here for a short time, in the end, and living a well-intentioned and compassionate life seems like what ultimately matters the most, the only real goal that I aspire to."

Tennis champion Venus Williams swearsthat making the switch to veganism was one of the factors that helped to improve her performance and get over an auto-immune disease. Thetennis star went vegan back in 2011when she was diagnosed with Sjgren's syndrome, a debilitating autoimmune disease with a range of symptoms from jointpainto swelling, numbness, burning eyes, digestive problems, andfatigue.She chose to eat plant-basedto recover to herformerly healthy self, and it worked so she stuck to it.

The seven-time Grand Slam singles champion recovers faster on a plant-based dietnow, compared to how she felt backwhen she ate animal protein. When you have an auto-immune disease you often feel extreme fatigue and random body aches and for Venus, a plant-based diet provides energy and helpsher reduce inflammation.

The Beet reported on Willaim's diet and what she normally eats in a day to stay healthy, fit, and win more matches. Talking about her favorite dinner meal, Williams adds,sometimes a girl just needs a donut!"

Mike Tyson recentlysaid he is "in the best shape ever" thanks to his vegan diet. The boxing legend then announced he's getting back into the rings after 15 years,to fightagainst Roy Jones, Jr. in Californialater this fall.

Tysonwent vegan ten years ago after dealing with health complications and in the wake of having cleaned up his life: I was so congested from all the drugs and bad cocaine, I could hardly breathe."Tyson said, I had high blood pressure, was almost dying, and had arthritis."

Now, the 53-year-old powerhouse is sober, healthy, and fit. "Turning vegan helped me eliminate all those problems in my life, and "I'm in the best shape ever." His new trainer agrees:Watching Iron Mike's speed during recent training sessions, observed: "He has the same power as a guy who is 21, 22-years old."

Oklahoma City's point guard Chris Paul decided to ditch meat and dairy and was asked join on as a co-executive producer for the popular documentary,The Game Changers.

For breakfast, Paul enjoys oatmeal with plant-based milkand nut butter. For lunch, hefuels up with pasta or brown rice with Beyond Meat sausage, grilled vegetables, and a curry sauce. His chef toldUSA Today,"The main thing is, we try to keep it as light and clean as possible for his normal routine, with organic ingredients. Anything that can minimize body inflammation. Chris is always worrying about what he can and can't eat." So far it appears he's getting it right.

In an exclusive interview with The Beet'sAwesome Vegans columnist Elysabeth Alfano, Paul said eating a plant-based diet helps him keep up with players half his age.

In 2016,Kaepernickmade the switch to veganismwith his longtime girlfriend to recover froma series of injuries that had him down for the count.The Beetrecentlyreported onhow this dietary switchhasallowedKaepernick to stay strong and healthy. Now, he's in the gym building muscle and looks fitterthan ever. But will he be picked up? The professional football player claims that a vegan diet makes him feel "always ready" to perform his best on the field.

Cam Newton just replacedTom Brady, who also follows a mostly plant-based diet, as the New England Patriot's QB, after havingmade the plant-based switch back in March 2019. The NFL Star first decided to ditch meat and dairy to recover quicker from injurieswhen he learned that a plant-based diet is proven to help reduce inflammation."I've seen such a remarkable change in the way my body responds to the food that I eat," Newton told PETA for his recent partnership for a new campaign called, "Built Like a Vegan," proving that you don't need to eat meat to be strong. Newton enjoys a meat-free burger on a pretzel bun, heavy on pickles and sauce.He adds: "People often ask, 'How do you get your protein?' I just say, 'I get it in the same way you do, but it's fresher and cleaner.' "

Newton shares how to do it: "My advice to a person who wants to become vegan is to eat on schedule. If you can eat on a schedule, you won't miss [a meal or crave meat] or think anything different, and you'll be alright."

Elijah Hall says about his vegan diet:"Going vegan was the best decision" he has ever made.Hallholds records in the indoor 200 meters and was training for the Tokyo this summer when it got postponed by a yeardue to the pandemic. Hall said "the effects that its having on my body are amazing. Becoming a plant-based athlete has opened many doors to my health and my training." We predict he'll only get faster in the next 11 months and break records, come home with golf and be the world champion in 12 months.

Five-years ago, Morgan Mitchell went vegan and it made her faster, leaner and happier. Last year she was featured in the plant-based athletes documentary The Game Changersand said,Being vegan has helped me immensely. I dont feel sluggish like I did when I was eating meat, and my recovery from training really took off. It felt like an overall cleanse for my body, and I started seeing greater results on the track.

Now Michelle is committed for the planet as well.Ultimately helping the environment and not contributing to animal cruelty was a big thing for me, too. That was my initial reason for going vegan, and the rest of the benefits were just added bonuses.

Mitchell describeswhat she eats in a day for enhanced performance and more energy to win sprints. I like to make sure I have three different types of protein in there. I use tofu, beans, and mushrooms, along with spinach, vegan cheese, and hash browns, she says. I also love to add Beyond Meat for more flavor, which is a great source of plant protein as well. That usually keeps me full for the better part of the day," she told Well + Good.

"We were taught that eating animal products was good for us but we've been lied to for hundreds of years," said Lewis Hamilton. The Beet reported on Hamiltion'svegan diet quotingThe New York Timesthat he credits his new plant-based diet with making the difference in his career. Hamilton gave up processed food and animal products for vegetables, fruit, nuts, grains, because of his strong compassion for animals, for the benefit of the environment, and his own health. Hamilton isn't the only vegan in his family. His dogRoccois fully vegan and Hamilton says he's "super happy" on Rocco's very own IG post.

Earlier this year, Hamilton gave up his private jet because he said it's a big pollutant and aims to live a sustainable lifestyle. Back in February, he started a line of sustainable clothing with Tommy Hilfiger at London Fashion Week.

Featured in The Game Changersfor his elite strength and his superhuman ability to lift a car, Patrik Baboumiam is one of the strongest men in the world and also happens to be vegan. Baboumian lifted 358 poundsin the 2009 German log lift nationals.

Back in 2014, Baboumiam partnered with PETA in his campaign "Want to be Stronger" describing powering yourself with plants and how you can build muscle without eating meat.

One of his 2019 PETA campaigns showed him posing with crossed arms and leaves in his mouths with the text:"The world's strongest animals are plant-eaters: Gorillas, buffaloes, elephants and me."

Bahoumiam's diet consists of a dairy-free shake for breakfastwith 8 grams of protein and 0 carbohydrates. For lunch, he enjoys vegan sausage, falafel, low-fat oven fires, peppers, and more grilled veggies. He normally eats 250 grams of carbs and 90 grams of protein just for lunch. Dinner includes vegetables cooked potatoes, and tofu. If you want to eat like Boubanian, he reports his food diary onhis blogBarBend.

Here's a guy who has worn many hats: Bodybuilder, Terminator, California Governor, and now vegan and advocate for the plant-based lifestyle. Arnold Schwarzenegger ditched meat and dairy and has proven that you don't need to eat animal products to be strong, healthy and reverse symptoms of heart disease. Now 73, he had a pulmonary valve replacement 1997 due to a congenitaldefectandunderwent emergency open-heartsurgery in 2018 to replacethevalve again. He thenchanged his eating and fitness habits and now extolls the virtues of plant-based eating for the environment as well as health reasons.

He is a producer of The Game Changers (a movie with many masters) and an advocate for going vegan for health, the environment and the sake of animals (he posts on IG with his pet donkey and miniature pony, both household dwelling animals).

Schwarzeneggersaid last year: "Right now, seven million people are dying every year. That is alarming and everyone in the government has the responsibility to protect the people.... 28 percent of the greenhouse gasses come from eating meat and from raising cattle, so we can do a much better job."

Jurek is an extreme ultra-marathon runner who has won the Hardrock Hundred, the Badwater Ultramarathon, the Spartathlon, and the Western States 100 Mile Endurance Run (you get the idea). Jurek has been vegan for almost two decades, after easing intoit by cutting out meat in college, heslowly stopping seafood and finally giving up all animal products once he realized that eating this way made him feel healthier and happier.

To run such an extreme amount of miles, you need to fuel your body with plant-based foods that will give you enough energy and carbohydrates to go the distance.The goal is to eat 5,000-6,000 calories of plant-based foods daily.

Jurekoutlined his plant-based diet in an interview with Bon Appetite. Instead of waking up to a hot cup of coffee to boost energy, he prefers to drink tea anda green smoothie with spirulina or chlorella and a host of other ingredients. He adds bananas, frozen pineapple slices, or mangoes, brown rice and pea protein, (for protein) to rebuild what's lost in training. This is not just any smoothie.

Soccerstar, Alex Morgan is one of the beloved members of the USA National Team that won the World Cup and has shown that the female players deserve to get equal pay as their male counterparts by the US Soccer Federation.She is also an animal rights advocate and longtime vegan, having given up meat when she decided that "it didn't feel fair to have a dog, and yet eat meat all the time, referring toher adorablepup Blue.

Morganaims to eat 90 grams of plant-based protein daily to stay fit and lean, especially for her workouts and on the field.Morgan admitted that breakfast was difficult because "a lot of the things I love like pancakes and French toast had dairy and eggs." But now she enjoys oatmeal with nut butter and berries, smoothies, rice, quinoa, veggies, black beans, protein shakes, Mediterranean food, Impossible burgers, Mexican beans, and sauteed veggie burritos, she told USA Today.

Paul Rabil who played for the Boston Cannons and the New York Lizards of Major League Lacrosse, ditched meat and dairy after his 2019 season ended and revealed he's now "officially" vegan on YouTube. "At first [switching to a plant-based diet] was to help solve some pain and trauma that I was going through. Over the last two years, I've had two herniated discs.... and that has led to a ton of shooting pain down my legs, its called sciatica," Rabil explains the purpose of his diet switch.

Headds: "I've tried to a lot of things; I've had a number of cortisone shots; I've done physical therapy for two years. And I reached a place where I was thinking 'okay maybe I can solve this with nutrition because a lot of our pain stems from inflammation.Within a few weeks, I started noticing a lot of alleviation so I started focusing and doubling down more on veganism"

Hannah Teter won Olympic gold and silver in the halfpipe and is also a seven-time XGames medalist. She changed her diet after watching the documentary,Earthlingswhen she discovered how "horrible" factory farming is. After a strict vegetarian diet, Teter liked the way she performed and believes that her diet helped her win gold at the 2006 games.

She now considers herself "plant-based" and in an interview with theHuffington Post, Teter said, "I feel stronger than Ive ever been, mentally, physically, and emotionally. My plant-based diet has opened up more doors to being an athlete. Its a whole other level that Im elevating to. I stopped eating animals about a year ago, and its a new life. I feel like a new person, a new athlete."

Djokovic is not the only tour player to go plant-based. Nick Kyrgiosshared that he does not eat meat anymore because of his strong compassion for animals.

During the time of the Australian wildfires, the Aussie native explained: "I've been passionate about animal welfare for some time now. I don't eat meat or dairy anymore. Thats not for my health, I just dont believe in eating animals."

"I tried a vegan diet a couple of years ago but with all the travel I do, it was hard to stick to it. Since then I've managed to make it work, and I've been vegetarian for quite a while.

"Seeing the footage of these animals suffering from the fires only reinforces why I've chosen this diet. When I see these terrible photos, I cant comprehend eating meat."

Matt Frazier has run 27 ultra-marathons in his career so far and continues to write about the endurance strength of being a vegan athlete in his personal blog, which he started 11 years ago: No Meat Athlete.

The Beet recently interviewed Frazier about his vegan journey and howto be a successful athlete on a plant-based diet. Whenasked about the first time he ditched meat Frazier replied, "I had already cut 90 minutes off my first marathon time. I was still 10 minutes away from the Boston Marathon qualifying time.I had plateaued, and I was not sure how I was going to find 10 minutes. [Plant-based eating] was what I was missing. Thats what it took. The other big noticeable difference to me [after going vegan] was I stopped getting injured. Injuries had always been a big part of my running journey. When I became vegan, it was around the time I ran three 50-milers and a 100-miler. I didnt have any injuries. If its done right, [plant-based diets] can really help you recover faster."

Rowing is grueling. It's known as the toughest endurance sport in the world. The world record-breaking female rower, Michaela Copenhaverwent vegan in 2012 for ethical reasons, she toldGreat Vegan Athletes.Initially, I just wanted to eat more vegetables. Those things are super good for you, and they're delicious. Beingvegetarianandveganmade me more conscious of how many servings I was getting a day (or not).

When she switched from vegetarian to vegan it was almost accidental: I was traveling for a regatta in the fall of 2012. I had been vegetarian for 1.5 years already but relied pretty heavily on dairy and eggs. While I was traveling, I was bouncing from couch to couch and had no way to safely store dairy or eggsso I decided to try a week without them. I felt great, and it wasnt nearly as scary as I thought. Ive been vegan ever since.

Now it's a value system: Once I stopped eating and using animals, I felt I could finally address a question that had been bothering me for a long timewhat right do we have to exploit other creatures? Now, I understand that we have no right, and my motivations are primarily ethical.

Read the rest here:
What You Can Learn From 20 Athletes Who Went Vegan to Get Stronger - The Beet

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[Please note: the following query was previously sent with an incorrect contact email. The correct email is below.]Reducing Marketing Costs Through AutomationGlenn CowardPresident & CEOCapabilitySource"CMOs who have grown accustomed to generous budgets face new challenges in the new decade. Following a long span of year-over-year increases, designated dollars for marketing initiatives are down. This comes at a time of dire need for more, not fewer, resources, as marketing executives are tasked with advancing digital technology innovation, or MarTech, within their organizations. They know they must lead digital transformation and boost efficiency, but they lack a plan and the talent to make it happen. This frustration of feeling between a rock and a hard place impacts relationships with CEOs and CFOs, creates stress among poorly skilled, overworked and disengaged team members, while leading to reckless technology investments that no one can rally around. To right the ship, savvy CMOs are adopting marketing operations capabilities and prioritizing stakeholder alignment specifically with Finance, Legal and Compliance, and Sales as key components of their 2020."Glenn Coward is an expert in digital transformation within the industries of financial services, technology, insurance, entertainment, retail and health care.Website: http://www.capabilitysource.comContact: Michele McMurry, m@mcmurrycommunications.com

3 Inspirational Business Tips for "Women Who Have It All"Adriana Monique AlvarezFounder, AuthorAMA Publishing & Business Consulting"1) Refuse to feel sorry for yourself: Women entrepreneurs naturally tend to hold ourselves to a higher standard of excellence. We're driven and we're motivated and, the flip side or shadow side to this is that sometimes we can also be very hard on ourselves when things go wrong. Maybe you just lost a contract. Maybe you feel like you've hit a wall. Maybe you have a nightmare client. Maybe you lost money on a project. Whatever it is you're struggling with, remember to refuse to feel sorry for yourself. Instead, affirm to yourself, 'I am figuring this out. I am learning this, minute by minute. I am smart and capable, and the solution is coming to me.' Walk away from whatever it is that's challenging you, take a deep breath, have a nap, go for a walk, play with your kids, take your pet out, get out in nature completely distract yourself.One of the best things you can do when you're facing a challenge is laugh. When you really hit a wall, watch standup comedians, watch a comedy film, play a silly game anything that helps lighten the mood and causes you to relax and unwind. The best solutions show up when you aren't trying, when you least expect it. Solutions often come to me in a dream, when I'm playing with my kids, when I'm watching a movie, and so on. The more you can relax, the faster the solutions are going to come to you. 2) Remember to celebrate your successes: Our tendency is often to postpone celebration, to wait until something "really big" or meaningful happens before celebrating. Forget it! I tell my clients to celebrate everything every little bit of money they earn, every new client, ever win. Most of us spend the vast majority of our time going for a particular goal, but then very little time celebrating once we achieve it. This eventually leads to burnout! If there's not enough of a reward at the end of that journey, we begin to fight ourselves and self-sabotage.Think about where you were in your life and in your business one year ago, five years ago, or even ten years ago. How far have you come? How much have you grown? Take that into account. Take a victory lap. Write down your successes or put them in a video. Share them with friends, family, clients, and colleagues. Give yourself a pat on the back and take the time to celebrate. And, for any goals you're currently working towards, write down exactly how you will celebrate when you achieve it. 3) Name and claim your magic: When you get hired at someone else's company, they assign you responsibilities and a title. When you're an entrepreneur, you have to be willing to do that for yourself. No one else is going to declare your brilliance, identify and praise your gifts, or give a title to what you do until you do. Once you do, you give the people that work with you and interact with you the opportunity to reflect and repeat back to you what you have claimed for yourself.Give yourself a title that is fit for the divine woman that you are. Then, make sure that you make public declarations about who you are, the work that you do, the gifts you possess, and the capabilities you have. What you say about yourself determines how others will respond and react to you, as well as their willingness to see you as the leader and go-to person for them."Adriana Monique Alvarez is a third-generation entrepreneur and the founder of AMA Publishing & Business Consulting. She is the author of "Success Redefined: Travel, Motherhood, and Being the Boss" and co-author of "She Made It Happen: 15 Inspiring Stories from Female Entrepreneurs Around the World." Having served more than 1,000 clients, Adriana helps successful women who seem to "have it all" create more meaningful, impactful, and financially lucrative businesses.She spent much of her twenties volunteering in orphanages around the world, learning to speak Albanian from her time spent working with the children there. Adriana loves to cook and enjoys living what she teaches: being a rock star businesswoman and the breadwinner for her family while also being a great wife and mother. To learn more, visitwww.AdrianaMoniqueAlvarez.com.Online Press Kit: AdrianaMoniqueAlvarez.OnlinePressKit247.comWebsite: http://www.AdrianaMoniqueAlvarez.comContact: Anita Jakab Kovacs, ibookinterviews2@gmail.com

5 Secrets to Vibrant HealthKristin Grayce McGaryLAc., MAc., CFMP, CST-T, CLPKristin Grayce McGary"1) Build your blood: Healthy blood is very important for a healthy life. Many things in the blood can be subclinical, going undetected for years as they cause you to feel tired and have other bothersome symptoms. Getting every aspect of your blood back on track can make a huge difference in your energy levels. 2) Detox: You may be surprised to learn that something in your environment may be the cause. Environmental toxins, chemicals, plastic residues, pesticides, fungicides, herbicides, radiation, and heavy metals may be causing some of those mysterious symptoms. 3) Identify energy zappers: Stimulants like caffeine and sugar are huge energy zappers and they completely throw off your blood sugar balance. Avoiding stimulants and alcohol and balancing your blood sugar can help you get your energy back. 4) Balance your immune system: Your gut is the seat of your immune system, and healing it will help bring balance to your immune function. 5) Food is medicine: The food you eat may be zapping your energy! Conversely, you may be avoiding or ignoring foods that can give you lasting energy. To a large degree, your diet/nutritional plan dictates your energy level."Health and lifestyle expert Kristin Grayce McGary (LAc., MAc., CFMP, CST-T, CLP) is an internationally recognized author and speaker. She is an authority on autoimmunity, functional blood chemistry analysis, thyroid and gut health, pain alleviation, family wellness, extreme exhaustion, resolving blocks to healing, and food as medicine. She specializes in integrating mind, body, and spirit in healthcare through a uniquely individualized approach.Offering more than two decades of education, clinical experience, and wisdom to her patients, Kristin Grayce seamlessly weaves together dozens of modalities to compassionately meet people where they are and guide them to vibrant health. Renowned for her health detective work, she helps successful high achievers under stress take the guesswork out of healthcare. She works to resolve patients' root imbalances, helping them to regain lasting energy, live optimal vitality, revitalize, and reconnect to their most brilliant self so they can fulfill their life's mission and share their gifts with the world.Kristin Grayce is the author of"Holistic Keto for Gut Health: A Program for Resetting your Metabolism"(January 2020) and"Know Your Blood, Know Your Health: Prevent Disease and Enjoy vibrant health Through Functional Blood Chemistry Analysis"(April 2020). She is a dancer, athlete, guitar player, singer, gardener, and grandmother, and she is fluent in American Sign Language.Her extensive health and wellness credentials include a degree from the University of Arizona with a focus on rehabilitation and special education and a minor in biology; Emergency Medical Technician (EMT) National Board Certification; master's degree in acupuncture from Arizona School of Acupuncture and Oriental Medicine; nationally licensed acupuncturist (NCCAOM); state licensed acupuncturist in Arizona and Colorado; homeopathy training; functional medicine certification from Functional Medicine University; advanced CranioSacral Therapy certification from Upledger Institute; level 3 training in the life-changing Bruno's Brain Technique from Bruno Chikly Institute; neural therapy, perineural injection therapy, and homeopuncture training; Reiki Master certification; LifeLine Technique certification (and former instructor); Sound Healing training; Cacao Ceremony creator and leader; Kambo Ceremony facilitator; movement/embodiment facilitator; level 1 Integral Coach (Ken Wilber's work); and biological medicine studies with famous physicians such as Dr. Thomas Rau.Kristin Grayce is Nationally board certified by the National Certification Commission of Acupuncture and Oriental Medicine (NCCAOM), a member of the Arizona Society of Oriental Medicine & Acupuncture (AZSOMA), the Acupuncture Association of Colorado, the Colorado Safe Acupuncture Association, and the North American Academy of Neural Therapy. Learn more atwww.KristinGrayceMcGary.com.Online Press Kit: https://kristingraycemcgary.onlinepresskit247.comWebsite: http://www.KristinGrayceMcGary.comContact: Anita Jakab Kovacs, ibookinterviews2@gmail.com

5 Ways Home-Based Execs Can Organize Their OfficeDarla DeMorrowFounder, certified professional organizer (CPO)HeartWork Organizing, LLC"1) Close down browser tabs and apps: Keeping apps and tabs open is like leaving an electrical circuit open just in case. It drains brain resources. Every time you glance at that open tab, you briefly think, "I have to get back to that," and there's the possibility of being distracted. When you finish the work on a subject or task, close the tab. This goes 10x for social media like Facebook and Snapchat. 2) Keep a tickler file to organize your desk: This is a simple 12-folder system (usually hanging folders work best) that operates very much like a wall calendar but for physical papers and other small to-do items (like the Girl Scout patches that you mean to sew onto your daughter's sash but not today). Put items into the appropriate file that alerts you to when you need to see the item again, or when you mean to tackle that work. Weekly, review this month's folder and accomplish what you can. Monthly, move the folder to the back of the drawer like you would flip the pages of a wall calendar. You'll always have stuff to do, you'll never have to dig in piles for it, and you can keep a neat hanging file desk organizer safely on your desk in lieu of messy piles. 3) Use file cabinets the way they were designed to work: Almost everyone owns a file cabinet but 50 percent of the file cabinets I come across are either empty or stuffed with piles. Neither state works very well. Create a functional file system with hanging file folders and a dark pen. You can get fancier with interior files, a label maker, color on your tabs or folders, and section markers, but these additions aren't necessary to achieve the essential step of simply getting more organized.4) Map out your desktop: Want an easy and fun way to remind yourself what belongs on your desktop and what's just passing through on its way to somewhere else? Buy some contact paper, clear off your desk, then lay the contact paper over the bare desktop. Now, thoughtfully place the essential desktop items exactly where you want them. Next, take a pen and outline the base of these items on the contact paper. Lift each item and write its name inside its outline. Now even if you have a completely crazy day in the office, you can easily reset without thinking about it. 5) Get rid of annoying receipts: If you operate your entire business from a single business-only credit card, then you can have your accounting program (QuickBooks Online, Xero, Wave, etc.) download your statements directly from your bank. Stop paying cash for things. Stop writing checks. Stop trying to scan your receipts. Stop mixing your business expenses with your personal bank accounts. Use a single credit or debit card for business expenses from now on."Darla DeMorrow is a certified professional organizer (CPO), decorator, speaker, and founder of HeartWork Organizing, LLC, based in Wayne, PA. Her mission is to help people achieve a sense of peace and purpose. She is the author of several inspiring books on getting organized, including "The Pregnant Entrepreneur," "Organizing Your Kitchen with SORT and Succeed," and "Organizing Your Home with SORT and Succeed." Her newest book is "The Upbeat, Organized Home Office" (January 2020).Darla holds a master's degree in business administration from Temple University. She is an active member of NAPO (National Association of Productivity and Organizing Professionals) at both the national level and locally within the Greater Philadelphia chapter. Darla is a certified photo organizer with the Association of Personal Photo Organizers (APPO). She is a one-day staging professional and a member of the Real Estate Staging Association (RESA). She is a certified Color With No Regrets consultant, using a client-centered approach to provide beautiful, scientifically-based color selections. Darla is also a Certified Evernote Consultant. She is constantly honing her skills to provide her clients the best in organizing and design.Darla is the host of Organizing Elephants, a local access television show. She is a former member of the volunteer fire department ambulance crew, an avid reader and podcast listener, and the rescuer of a homeless Siamese cat. Darla speaks French and enjoys traveling to France whenever she can.When not redesigning client spaces, you will often find Darla working on her own home which she shares with her husband and two young daughters. To learn more, visitwww.HeartWorkOrg.com.Online Press Kit: https://darlademorrow.onlinepresskit247.comWebsite: http://www.HeartWorkOrg.comContact: Anita Jakab Kovacs, ibookinterviews2@gmail.com

3 Tips to Beat Adult Onset DoldrumsVeronica VargasFounderShaboo Prints"1) Reconnect With Your Happy Place: We've all felt it; our happy place is real. It's that feeling of being in a space and time where we are safe, inspired, joyful, and lit up inside. Think of what gives you the most joy in life, then carve out some time for it. If possible, share your joy with others and revel in your happy places together! If you have trouble thinking of something joyful, watch positive YouTube movies of animals or nature, or listen to your favorite music and feel the uplift! 2) Go from Imagination to Action: Expanding into a more alive way of being begins with using the power of imagination. Use your imagination to envision where, who, and how you want to be, then let your imagination serve as your inspiration to act. Use imagination as paving stones leading from possibility to probability. 3) Play, Play, Play!: One of the best ways to do steps 1 and 2 above is to play! As adults, society has conditioned us to be serious and productive and responsible. Play isn't something that is often expected or encouraged. So, we have to shrug off those norms and create it for ourselves! Color in a coloring book. Play a game with a friend. Buy yourself some fun sunglasses, and if you're bold, get a large clown tie. Do something fun or silly or artistic for its own sake. The more you practice the art of play, the more frequently you'll visit your happy place and the more natural it will feel to use your imagination as inspiration for your life."Veronica Vargas was a creative and whimsical child, but after decades of conformity she found herself struggling with dissatisfaction and a deep longing for fulfillment. In her forties, she returned to her childhood passions drawing, writing, and playing and established Shaboo Prints, a boutique lifestyle brand designing positive, feel-good products. Today, Veronica uses "imaginovation" to innovate feel-good products that expand the boundaries of possibility. She considers herself a social expressionist and entrepreneur on a mission to return millions of adults back to a wondrous world full of potential, play, and a knowing that expressing their real self is the whole point i.e., finding their happy place!An expert on play, imagination, and creativity, Veronica partnered with software company iGreet in 2019 to open windows into imaginative worlds and expand the experience of Shaboo's physical products with augmented reality.Veronica received her bachelor's degree from California State University Fullerton and her master's degree from Woodbury University. A breast cancer survivor, she loves reading, people-watching, being with family, traveling, connecting with friends, health, cooking and baking, creative writing, and doodling. Leading by example, Veronica is living a fulfilled life and sharing her mission-driven business in hopes of inspiring others to tap into their own happy place where they are free to live big and play hard. She resides in Pasadena, CA. Visitwww.ShabooPrints.com.Online Press Kit: https://veronicavargas.onlinepresskit247.comWebsite: http://www.ShabooPrints.comContact: Michelle Tennant Nicholson, Michelle@PublicityResults.com

Fake "Self-Love" Is So Played. Here's What We Really Need.Jessica BaumLMHC, FounderRelationship Institute of Palm Beach"The concept of self-love is totally played out. We're giving our power away and not filling ourselves up in truly meaningful ways. Next time you think about a need for self-love or self-care, try thinking about the concept of becoming Self-Full instead. It's about doing the hard work of showing up for yourself and shifting your ways of interacting with your partner and others in your life so that you are prioritizing your needs, or at least making them equal to those of others. That's how you attract a healthier partnership. That's how you stop the constant drain and resulting resentment of being the only giver in your relationships."Jessica Baum, LMHC is the founder of Relationship Institute of Palm Beach and creator of the Self-Full method a therapeutic path to personal wellness and freedom from codependence. Jessica holds an undergraduate degree from Fordham University and a master's degree in mental health counseling from South University.As a certified addiction specialist, her focuses are chemical abuse, codependency, and anxiety. She is also a certified Imago Therapist, bringing her compassionate and effective relationship counseling experience to families, couples, and family programs within addiction treatment centers. Jessica has extensive training in psychodrama and experiential therapy, and is additionally skilled in cognitive and dialectical behavior therapy. Her training also includes EMDR and Post Induction Therapy, and she has a wealth of experience supporting trauma patients.Jessica's own personal core belief is centered around the importance of connection, both to oneself and the outside world. She believes the crux of most personal struggles can be attributed to a lack of true understanding and personal connection, and that it is this sense of disconnection that ultimately leads to pain. Jessica founded the Relationship Institute of Palm Beach to help heal, foster happiness, and restore hope in the individuals and families she works with. Learn more at http://www.RelationshipsPB.comandwww.JessicaBaumLMHC.com.Online Press Kit: https://jessicabaum.onlinepresskit247.comWebsites: http://www.RelationshipsPB.comandwww.JessicaBaumLMHC.comContact: Anita Jakab Kovacs, ibookinterviews2@gmail.com

3 Tips to Clear Away Clutter (and Stress)Tina NicoleCEO, Creative DirectorNathan Anthony Furniture"1) Clear the Surfaces: First and foremost, tackle your surfaces. Have flyers and mail piling up on the kitchen counter? Shred them. Kids' toys all over the great room? Designate a play-bin in a hallway closet and toss old stuff every six months. All surfaces should be free of stuff. This way you see the room, the shapes, and lighting. Allow the mind to be peaceful and uninterrupted when you step into the room. 2) One in, One out: Colleen Madsen's "One in, One out" philosophy is golden: for every item that comes into your home something else should go out. Many of us buy things we do not need on impulse. By following the one-in, one-out philosophy, you are not only omitting the possibility of impulse buying, but you are also limiting the volume of potential clutter in your home. 3) Keep it Simple: Pared down accent furniture, simple silhouettes, and soothing art makes for a clean and peaceful room. Less is more in a minimalist world, so stick to decorating and owning items that are essential to the decor, not extra to the decor. We are true believers that you can live a meaningful life with less."Tina Nicole is an award-winning LA furniture designer, creative entrepreneur, and author. Her new art book and memoir, "DREAM DESIGN DISRUPT," combines striking art with Tina's personal story of persevering through struggles to achieve international acclaim. A visually stunning memoir, it encourages readers to find inspiration in the beauty around them and forge the life of their dreams.Tina is Creative Director and CEO of Nathan Anthony Furniture, a company she and her husband Khai Mai founded in 2005 Their mission is to create beautiful, unforgettable furnishings that light up the room; delight the hearts of others with new fabrications, sculptured shapes and artful touches; excel at craftsmanship and construction; operate from a space of love and gratitude; and craft responsibly in Southern California.Tina holds a Juris Doctor Degree from Loyola Law School, a Bachelor's Degree in English from UCLA, and an Associate of Arts Degree in Merchandise Marketing Management from Fashion Institute of Design & Merchandising. She sits on the Board of Directors for the Burbank Youth Vocal Arts Foundation. Memberships include The California Bar Association, Female Founders Collective, Women's Leadership Development Network (WithIt), The International Society of Furniture Designers and The Sustainable Furnishings Council. In her free time she enjoys travel, window shopping, visiting museums and cathedrals, live theater, beach cruising, working out, poetry, writing, dancing, painting, and creating things. Her volunteer work includes the performing arts program at Burbank High School, and delivering or cooking food for Ascenicia: Lifting People out of Homeless, Glendale, CA. She lives with her husband and son in Burbank. Learn more atwww.lovenathananthony.com.Online Press Kit: https://tinanicole.onlinepresskit247.comWebsite: http://www.lovenathananthony.comContact: Klaudia Simon, ibookinterviews@gmail.com

4 Ways to Fight Climate ChangeDr. Anita SanchezAuthor, transformational leadership consultantDr. Anita Sanchez"1) Own It: Own the situation at both the micro and macro levels. The way we treat our world reflects the way we treat ourselves. 2) Acknowledge Finger Pointing: We are quick to blame "evil" multinational corporations, greedy politicians, powerful media interests, and more. These entities could not exist, though, if we were not complicit. They thrive on our fear, division, despair, lethargy, and judgment.3) Connect From the Heart: Reconnect with each other and with the cycles of the natural world, including the movement of weather conditions and plant and animal behavior. Most of all, though, we must reconnect with our true selves. When we honor the spirit that resides within us, this will be reflected in our external world. It starts and ends with love. 4) Get Into Collective Action: Wisdom keepers and scientists are sharing many ways that we can make an impact through collective action.Our families, churches, communities, and businesses can work in concert with our natural ecological systems as well as with technology and scientific solutions. By cooperating with nature and with each other, we can create a thriving way of life for us, for our children, and for the offspring of all living things on Earth."Anita Sanchez, Ph.D., Aztec and Mexican-American, is a transformational leadership consultant, speaker, coach and author of the international bestselling book, "The Four Sacred Gifts: Indigenous Wisdom for Modern Times," available in paperback, hardcover, e-book, and audiobook from Simon & Schuster. She bridges indigenous teachings with the latest science to inspire and equip women and men to enjoy meaningful, empowered lives and careers. With four decades of experience coaching and training executives and their teams in dozens of Fortune 500 companies, governmental groups and non-governmental agencies, Anita is an established leader in global organizational change initiatives. She is a member of the Transformational Leadership Council with luminaries such as Jack Canfield, Marianne Williamson and John Gray, as well as the Association of Transformational Leaders, the Evolutionary Business Council, and serves on the Boards of the Bioneers organization and the Pachamama Alliance. Anita holds a Ph.D. in Organizational Development from the University of Colorado, Denver. She resides in the mountains outside of Boulder, CO with her husband and youngest son. For more information and to download the free song that is based on the book, visitwww.FourSacredGifts.com. For information on Anita's diversity, inclusion, and unconscious bias training, see consulting websitewww.SanchezTennis.com.Online Press Kit: http://anitasanchez.onlinepresskit247.comWebsite: http://www.FourSacredGifts.comand http://www.SanchezTennis.comContact: Klaudia Simon, ibookinterviews@gmail.com

3 Mindfulness Tips for a Happier RelationshipJulie PotikerAuthor, Mindfulness TeacherMindful Methods for Life"1) Practice gratitude in your relationship: Turn your mindful attention towards all you are grateful for about your partner. What about them makes you smile most?2) Share your gratitude with your partner: This can be a conversation, a card, a letter, a song, a drawing express your gratitude to them however it feels best to you! Let your partner know that you see what's amazing about them. You can do this to celebrate an anniversary, birthday, or holiday, or special event or even better just for the heck of it! We all know how wonderful it feels to be acknowledged lovingly just for love's sake. 3) Transform challenges with Loving Kindness: Challenges and frustrations are a normal part of life with a partner, but they don't have to be so overwhelming when they arise. Next time you're faced with one of these moments, try the practice of Loving Kindness. Loving Kindness softens the situation and creates more space for compassion. Here are some examples of Loving Kindness mantras you can try. You can also create your own. Experiment with switching "you" for "I" and "we" and see how that feels.You are loved. May you be safe. May you be healthy. May you live with ease. May you be loved and appreciated. May you be valued. May you be kind. May all beings be safe and free from suffering."Author and mindfulness expert Julie Potiker is an attorney who began her serious study and investigation of mindfulness after graduating from the Mindfulness-Based Stress Reduction program at the University of California, San Diego. She was trained by Kristin Neff, Christopher Germer and UCSD as a Mindful Self-Compassion Teacher. She went on to study with Rick Hanson, becoming a graduate of his Positive Neuroplasticity Training Professional Course. Potiker also completed Bren Brown's Living Brave Semester. Now, she shares these and other mindfulness techniques with the world through her Mindful Methods for Life trainings and her new book: "Life Falls Apart, but You Don't Have To: Mindful Methods for Staying Calm In the Midst of Chaos." She holds a B.G.S. from the University of Michigan and a J.D. from George Washington University. For more information, visitwww.MindfulMethodsForLife.com.Online Press Kit: http://www.JuliePotiker.OnlinePressKit247.comWebsite: http://www.MindfulMethodsForLife.comContact: Jennifer Thomas, jennifer.wasabi10@gmail.com

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You CAN eat pizza and lose weight, expert says the 8 best options from Wetherspoons to Dominos if youre on – The Sun

Posted: February 6, 2020 at 8:45 pm

WHEN losing weight is top of your To Do list - you might think pizza is off the menu.

But a diet guru has debunked that myth, and is urging anyone on a diet to treat themselves now and again.

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Terri-Ann Nunn said: "Pizza is often peoples favourite naughty treat and its true that this food type can be very calorific and high in fat.

"However, living a healthy lifestyle is definitely not about swearing off your favourite foods completely and actually, enjoying a slice of pizza now and again is not going to stop you from losing weight.

"The key is to be smart about it, and work out swaps and tricks to still get your favourite pizza treat with less of the guilt.

"The result? You definitely can eat pizza and still lose weight."

Here, Terri-Ann,the expert and founder behind the popularTerri-Ann123 Diet Plan, takes us through the best healthy swaps so you can enjoy a pizza next time you're out - with none of the guilt.

Pizza Express has a Leggera menu which contains 12 tasty pizzas that are all under 600 calories.

They're served as a ring of wholemeal, white and spelt dough with a hole in the middle filled with fresh, dressed salad.

The pizzas include chicken, goats cheese and caramelised onion, pepperoni and vegan options.

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Terri-Ann recommends going for the Wholemeal Leggera Padana which contains 587 calories - this is in contrast to the Romana Padana which has 1,108 calories.

Both pizzas are covered in goat's cheese, caramelised onion and spinach - but one has half the calories.

Cheap and cheerful, Wetherspoons is a go-to for those of us who don't want to spend a fortune on a meal out.

However, you might want to avoid munching on a ham and mushroom 11 inch pizza if you're on a diet - as you'd be consuming a staggering 1,134 calories.

On the other hand, Terri-Ann urges slimmers to pick the ham and mushroom eight inch pizza - as you'd slash your calorie intake to 567 calories.

Prezzo offers two smaller and lighter pizzas which come served with a side salad.

They come in goat's cheese and aubergine and chicken primavera, which has just 524 calories.

This is the perfect option for those people trying to lose weight - unlike the restaurant's posh pepperoni pizza which has 1,242 calories.

This takeaway pizza giant at long last launched a low-calorie option for those people on a diet last year.

They unveiled the Delight, which weighs in at under 650 calories a pop - perfect if you're trying to lose weight.

Each small slice contains 100 calories, and is made using Domino's signature dough stretched into a thin base and topped with reduced-fat mozzarella.

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There's both a veggie option and a chicken one, with both boasting a load of crunchy mixed peppers, sweetcorn, tomatoes and chopped onions.

Another option to lower your calorie-intake that Terri-Ann has picked out is the Vegi Classic personal pizza which has 499 calories.

This is three times less calories than if you picked the American Hot large pizza.

Zizzi has a whole section on their menu dedicated to 'skinny pizzas' - which are all under 600 calories.

One Terri-Ann has picked out is the Zizzi Skinny Primavera which has just 521 calories.

On the other hand, if you were to go for the Primavera Rustica you'd be gorging on an excessive 1,339 calories.

ASK has two lighter menus - one for pasta and one for pizza.

Their Prima Light pizzas are "made with less dough and more rainbow", all coming in slightly smaller sizes and with a rainbow salad.

Terri-Ann recommends ordering a Light Caprina, covered in goat's cheese and rocket, which has just 382 calories.

Meanwhile, if you were to pick the standard Caprina pizza, you'd be more than doubling your calorie intake to 863 calories.

A family favourite, nowhere does a deep-pan pizza quite like Pizza Hut.

While you may want to avoid the cheese stuffed crust offerings if you want to shed body fat, you can still find a ton of dishes to order.

In particular, Terri-Ann suggests going for a Veggie Supreme Small Classic Sourdough pizza which contains 696 calories.

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This is in contrast to the Veggie Supreme Large Garlic Butter Stuffed Crust pizza which comes in at a staggering 2,100 calories.

Pizza hut also has a menu full of flatbreads - all of which contain under 550 calories.

Sure, a flatbread isn't a stuffed crust pizza but they're close enough.

If you're not eating out but still craving pizza, Terri-Ann says you can make your own lighter version of a Domino's or Pizza Express at home.

When making your pizza, she recommends adding tomato puree, lower fat cheese or mozzarella and your favourite toppings to a wrap or pitta bread base for a lighter option.

Terri-Ann adds: "Weve all gotten to the end of eating a huge pizza and felt absolutely stuffed because the recommend portion size isnt the entire pizza.

Top tips for eating out

The Hospital Group's Dietitian George Hamlyn-Williams has revealed his top tips for eating out.

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"Its why eating an entire pizza can often set you back 2,000 calories or more, and why the last slice of pizza is nowhere near as enjoyable as the first.

"One of the best things you can do to still enjoy the taste of pizza on a diet is to reduce your portion sizes."

She concludes: "The best way to sustain a healthy lifestyle is to feel as if you arent depriving yourself."

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You CAN eat pizza and lose weight, expert says the 8 best options from Wetherspoons to Dominos if youre on - The Sun

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