Theres a really important reason why you shouldnt kill this snake, known to many as the Huntsmans friend.

The Black Cribo or Mussurana (Clelia Clelia) is known to feed on other snakes most notably the venomous Mapepire balsain or Fer-de-Lance (Bothrops atrox).

In other words, more Black Cribos means a healthier ecosystem and (possibly) less chance of being bitten by a Mapepire balsain during your forest hikes.

There's also the fact that the snake is protected by law under the Conservation of Wildlife Act.

Local conservation NGOSerpentariumfound a Black Cribo recently, saying the sighting was a positive omen for 2020.

Here are threereasons why you should never harm a Black Cribo:

1. The Black Cribo has rarely been spotted in T&T

According to information from the University of the West Indies (UWI), the snake is rarely ever seen and has been spotted only a handful of times in almost three decades. As a result, information on the animal's numbers is limited.

The snake is blue-black with an off-white underbelly, while the young appear bright red with a black crown with an off-white collar.

(Photo: a Juvenile Black Cribo, courtesy the UWI.)

The UWI said the snake has only been seen and documented about nine times over a span of 27 years.

The snake was seen in Matura, Guayaguayare, Brasso Seco, Brigand Hill, Cumaca Forest, Morugaand Chacachacare Island, among other places.

2. The Black Cribo isnt harmful to humans

The Black Cribo is not dangerously venomous to humans and feeds primarily on other snakes.

The Black Cribo is often referred to as Huntsman's friend because of their primary diet, the venomous Fer-de-Lance or Mapepire Balsain, which is dangerous to humans.

(Photo: A juvenile Black Cribo feeding on a Cat-eyed Night Snake. Photo via the Reptile Conservation Centre of Trinidad and Tobago.)

The Black Cribo also eats other snakes, providing a valuable role in maintaining balance within the ecosystem.

3. Black Cribos are nocturnal and will stay out of your way

These snakes live in heavily forested areas and hunt mainly at night. They rely on camouflage to be undetected and prefer to forage through underbrush and leaf litter.

Since the Black Cribo hasno heat-sensing pits it uses its tongue to taste the air for scent molecules from prey. The Black Cribo is primarily nocturnal and becomes active upon dusk.

Additionally, they are oviparous, meaning that they are egg-laying, and lay a clutch of about 11 eggs in early March, whichhatch in approximately three to four months.

There are four species of venomous snakes in Trinidad and Tobago - the bushmaster orMapepire zanana, the Fer-de-Lance or Mapepire balsain,Large coral snake andCommon coral snake.

If you spot a snake or other wildlife on your premises, please contact any of these NGOs to have them safely relocated:

Emperor Valley Zoo: 800-4ZOO (4966)

WEPTT:341-9983

El Socorro Centre for Wildlife Conservation:673-5753

The Serpentarium:766-8951

Have you ever seen a Black Cribo in the wild?

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Here's why you should never kill this snake (seriously) - Loop News Trinidad and Tobago

As the dust settles, part of Irans response to the killing of its top general by the United States seems to be pushing President Donald Trump to do what hes always wanted to in the Middle East: leave.

One message is coming from Iran and its allies (from Qasem Soleimanis daughter to Irans foreign minister and the head of Hezbollah in Lebanon): the end of the US presence in the region has started.

Our aim is clear. The response to [shedding] the blood of Qasem Soleimani and Abu Mahdi [al-Muhandis] is driving out US forces from our entire region, Hassan Nasrallah, the leader of the Iranian-backed Lebanese militant group, said in a speech at a memorial rally in Beirut on Sunday.

Thats a tall, if not impossible, order. And Irans military planners must surely have entered at least a brief period of recalibration around who they could trust and telephone safely after seeing their top military commander unexpectedly killed by a US drone strike outside the main airport of a friendly capital city.

Yet Iran compensates for its lack of military might compared to the US with shrewd tactics and affiliated militant groups to retaliate for them. And here they are hitting on an objective that Trump has himself espoused, albeit voluntarily.

Iraq has kicked off the process, its parliament asking the executive Sunday to force the departure of the US military and all coalition forces. These calls may dissipate over time, perhaps, but Americas Commander in Chief is hardly cooling tempers by threatening unprecedented sanctions on Iraq in response and even demanding billions of dollars of repayment for airbases built there before it exits.

However considered the decision to kill Soleimani was, Trumps off-the-cuff rhetoric, on and off his Twitter feed, is doing Irans job for them by fomenting anger at the US.

Slowly across the region, more militants will likely emerge claiming their mission is to send US troops home in coffins, in very much the same way Hezbollahs Nasrallah threatened on Sunday.

Nasrallah even hinted at a sustained campaign that would focus on Trumps chances of re-election later this year.

This is where an Iranian strategy might find some success. They are to some extent pushing an open door. In the past, Trump has called Syria sand and death and repeatedly said that its time to bring home US troops in the region.

Iranian violence may force Trump to resist these instincts initially as with Sundays rhetoric about Iraq but in the longer term this is what his White House has wanted to do.

A US departure from Iraq alone would be a huge strategic win for Iran, possibly commensurate retaliation to the loss of Soleimani. The USs presence in Syria would be immediately endangered, without a land border with Iraq to resupply troops from.

It means the US would lose the presence it has to the west of Iran while its slowly trying to leave to the east Trump simultaneously wants to leave Afghanistan, preferably after a peace deal with the Taliban (who have in the past received Iranian help, according to the US).

This may not be all Iran does.

A flare-up between its proxies and traditional US allies in the region (like Hezbollah and Israel and the Houthis and Saudi Arabia) remains possible. But rhetoric to this effect has been muted, so far.

It is also feasible that Iran could hit softer US targets globally, like diplomats outside of the region, or civilians. But Nasrallah went out of his way to make it very clear he does not want to see US citizens attacked.

They cannot be touched any harm to US civilians will only serve Trumps agenda, he said.

A cyberattack is something also western intelligence agencies have warned about.

But Iran has only actually done one thing in response to the killing so far, and it may be of the greatest long-term significance. It has said it will no longer abide by its key remaining commitment on enrichment under the nuclear deal.

It is unclear precisely what level of enrichment Iran may now seek, yet that is entirely the point.

When Iran signed the nuclear deal, it would be naive to think part of its elite did not have a plan for what it would do if the deal fell apart and they wanted to race for a nuclear bomb.

Estimates before the deal was signed in 2015 said it would take Iran about a year, or less, to breakout for a viable device if it chose to, according to multiple analysts.

If they choose to engage in this, or are already doing so, it will be done with great secrecy. Broadcasting any move would invite Israeli and US airstrikes on nuclear sites.

If Tehran is seeking to memorialize the death of Soleimani by changing the balance of power in the region, Irans first nuclear test would overwhelmingly achieve that.

A slow drip of US military casualties would also impact on those parts of the US electorate that saw the Soleimani strike as a wise deployment of American might by Trumps White House.

Iran has yet to loudly, publicly and violently respond to the attack with a speed that fits into Trumps 24-hour cable news diet. But that may be cause for greater concern, not relief.

Read this article:
Iran's response to the US may happen slowly and that's more concerning - KYMA

NEW YORK As we launch into a new year, 70% of us who made resolutions have vowed to shred the weight for 2020. One diet that's getting lots of buzz? The keto diet.

From Hollywood to the gym, from professional athletes to your Instagram feed, chances are you've seen keto testimonials, full of six-pack abs. But what's the skinny on all that cheese, fat and bacon?

Jaime Herrera, owner of La Lotera in Greenwich Village, transformed his Mexican restaurant into a keto-friendly joint after doing a keto challenge with friends.

"I did it for a month and a half. We used a nutritionist and I lost like, 15 to 20 pounds," Herrera told PIX11. "I felt better than when I was eating carbs!" he gushed while building one of his signature keto tacos in his restaurant's kitchen.

Sausage, cheese, avocado and spicy mayo on his carb-free taco shell made from jcama.

The basic rules of the ketogenic diet, or keto for short, are: Eliminate virtually all carbohydrates, eat mostly fat and some protein, and limiting any carbs you do eat to vegetables and fruits that have the last amount.

But that's an eating approach that Dr. Shivam Joshi says can be a prescription for problems. Dr. Joshi is the clinical assistant professor for the department of medicine at the NYU Grossman School of Medicine.

As an attending physician at New York City's Health and Hospitals at Bellevue, Joshi said the keto diet can lead to issues. "It is high in fat, so will it raise your cholesterol? Will you get a kindey stone?" he warned.

Joshi said that while the keto diet was originally used for epileptic patients, to calm seizures, today's popular version raises a lot of concerns.

Keto devotees make a variety of claims; Having more energy, brain fog lifting and most notably, shredding their bodies. Joshi wants to see the proof. "There really isn't a lot of evidence supporting this," he said.

Joshi will admit, however, that some of the keto basics, like eliminating empty-calorie carbs, are healthy changes.

The doctor said "a lot of unhealthy carbs, sugars, corn syrup, high calorie foods," are smart to get out of your diet.

However, Joshi warns that keto limits many foods beneficial to our well being. "The diet does cut out a lot of healthy foods. It cuts out fruits, vegetables, whole grains, beans. These are some of the healthiest foods on the planet."

The real answer to weight loss according to the doctor? "Alternatives to keto are any diet that cuts calories," he advised.

Head here for more information on how to enroll in a doctor-supervised weight-loss program through Bellevue Hospital.

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Keto diet craze: Does it work and is it healthy? - WPIX 11 New York

Ask your friends and family what their resolutions or goals are for the new year and Im sure you will hear a lot of this: I am going to eat healthier, Im going to eat more vegetables, Im going to lose 15 pounds.

It's probably not the first time they've had those goals and, after many attempts at dieting, youd think it would be easier to get started. In reality, though, the contrary is usually true. Beginning a weight-loss journey, especially when youve had multiple failures in the past, can be overwhelming and even flat-out daunting, but it can be done!

Here are five tips to help get you on your way in 2020:

Most of us have a diet history. We know what works and doesnt work. Perhaps you jumped on the keto bandwagon in 2019 only to fall off hard. Because, well, you just l-o-v-e your sourdough. You know if youre a carbs-in-the-morning or a skip-breakfast-altogether person. Dont attempt to make changes that you know wont match your lifestyle and preferences. This year, be realistic about who you are.

In other words, if breakfast is your favorite meal of the day and you know you overeat later in the day when you skip it, intermittent fasting probably isnt the best way to go for you.

If an afternoon snack is what you need to get you through your evening workout, then trying to stop all snacking isnt the best route to take. Instead, come up with three or four healthy on-the-go snacks you can put into rotation.

Its the journey that counts right? Im all for goals, but when you give yourself a specific date to reach a goal, it often sets you up to fail for a couple of reasons.

Trending stories,celebrity news and all the best of TODAY.

One, if you dont see progress being made fast enough (Im looking at you Valentines Day), you may say, Scrap this plan! even though youve actually made excellent progress.

Second, the stress of the date may work against you. Setting a deadline may only put extra pressure on you and cause your stress hormones to actually start working against you and your weight-loss goal. Instead, stay calm and healthy on.

Enjoy the life that youre living and enjoy being in the best health and at the the best weight you can be, even if that means being off a certain weight goal by a couple of pounds. Remember patience and consistency are key, and enjoy the process of reaching better health each day.

Its not all about the food. Even if you're focused and eating perfectly, other lifestyle factors may be working against you. Sleep and stress are two pillars of a nutritious life that I discuss regularly.

The good part is that if youre not managing these well, making a few necessary changes can show up on the scale. Create a new sleep routine and stick to it. Its just as important as diet!

Look for a daily activity to reduce stress.

Think about a not-so-great habit you have, that you do daily. Is it adding sugar to your coffee? Going for afternoon chocolate as a pick me up? Whatever it is, change it up with a new healthier alternative. You dont necessarily need to start pounding healthy wellness shots that have become quite the rage, sometimes, the smallest changes make the biggest impact.

A change as simple as swapping out the syrup from a daily coffee saves you 80 calories, and 20 grams of sugar, each and every day!

Since it is only one change, it wont be so overwhelming to adjust, and since it is something you do daily, that one improvement may have a great impact.

Be good to you! Celebrate small goals with small rewards and they don't have to involve food. Skipped soda all week? Feel good about that and reward yourself with a manicure.

Sometimes these rewards are enough to push us forward and up the motivation.

For more tips on how to live a nutritious life, follow Keri on Instagram @nutritiouslifeofficial

Follow TODAY Health and Wellness on Facebook and subscribe to the newsletter "One Small Thing" for easy tips to improve your life every weekday.

Keri Glassman, MS, RD, CDN, is a renowned nutritionist, healthy cooking expert and wellness thought-leader. Follow Keri on Instagram @nutritiouslifeofficial

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How to start a weight loss journey when you've tried before - TODAY

GRAND RAPIDS, Mich A New Year means a new you.

Its no wonder that weight-loss is often cited as the number one New Years resolution for Americans.

But even if we manage to lose a few pounds, sometimes keeping weight off can be just as difficult.

According to Leslie Heinberg, Ph.D., of Cleveland Clinic, the first step in weight loss success is to understand that the journey to weight management is not a one-and-done approach.

The way we have set things up, in our own mind, is that you lose weight, you go on a diet, and hooray, youre done, she said. Unfortunately, thats not the finish line thats just the starting line to a much longer, and somewhat more complicated challenge, which is keeping that weight off over time.

Without actively working on weight-loss maintenance, Dr. Heinberg said the vast majority of people will regain their weight, because their bodys biology will fight to get back to its old weight.

Thats why its essential to find a way to work more movement into your lifestyle.

Physical activity is helpful when it comes to losing weight, but where it really is powerful, is fighting against that biology, said Dr. Heinberg. Ongoing physical activity, and quite a bit of it, 150-250 minutes of moderate physical activity a week, is what seems to be very helpful in weight-loss maintenance.

When it comes to weight-loss, there is no such thing as a quick fix. To achieve long term weight loss, slow and steady wins the race.

Making lifestyle changes that you can keep up, past January, is key.

It took quite a while for weight to come on, and it takes a long time for weight to come off, said Dr. Heinberg. Diets that are extreme, and that promise an enormous amount of weight-loss in a short period of time, are the ones associated with the highest dropouts, and often times, more weight regain.

Dr. Heinberg reminds people there is not a one-size-fits-all approach to weight loss. Many people try several approaches before finding a plan that works for them.

She recommends enlisting the help of a healthcare professional to help figure out what works for you.

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Originally posted here:
Keeping the weight off in the new year (for good) - WZZM13.com

Wellness

We chatted with the lead Ayurvedic Counselor at Boston's Down Under School of Yoga in Brookline to get the low-down on this ancient Indian practice.

Photo via Getty Images

If youre starting the new year with some winter doldrums and struggling to meet unrealistic fitness goals, maybe what you need isnt a laundry list of resolutions but a fresh perspective on health. Insert: Ayurveda.

Everything that goes on in the universe, and in our lives, is a transfer of energy. We put food into our bodies to create energy. We interact with one another and either pass on energy or take energy. And as the seasons change, we experience a monumental shift in energy. Think back to the summer: You probably had a lot more energy during the dog days of August than you do now. This is what the ancient Indian practice of Ayurveda is all about: Balancing energy systems with the cycles of nature.

It can be a hard thing to conceptualize since city living has become so far removed from nature. Plus, Boston is teeming with technology. Even the wellness industry is filled with new and innovative ways to help us become healthier, stronger, and betterfaster. And theres nothing inherently wrong with the push for more, but at what point do we sacrifice intuition for innovation and the betterment of the collective for solitary prestige?

We chatted with Claire Este McDonald, nurse and lead Ayurvedic Counselor at Bostons Down Under School of Yoga in Brookline, to get a better understanding of Ayurveda and how to apply it to everyday lifeespecially, and most importantly, while living amidst the hustle and bustle of a city.

Ask the Expert: Will an Ayurvedic diet cure my winter blues?

The answer: Maybe. But remember, diets dont work. Its about consistent and healthy lifestyle habits, which is what the ancient Indian practice of Ayurveda is all about.

To understand Ayurveda, you have to understand the five elements of naturespace, air, fire, water, and earththat, combined, make up the three doshas, or energies, that all Ayurveda principles rely on. The three doshas are Vata, Pitta, and Kapha. We all have some aspects of each dosha, but for the most part, lean heavily towards one. There are multiple online questionnaires to help you find out which doshas youre made ofbut like any personality test, take it with a grain of salt.

McDonald explains that Vata energy embodies the elements of space and air and is the energy of movement. Pitta reflects the qualities of fire and water and resembles transformation, while Kapha embodies water and earth and personifies structure.

She points out that none of us are the same, as in all things. By understanding which energies we are made up of, we can better maintain our nutrition and exercise to instill balance throughout the seasons, because as we move throughout the different seasons, these energies are higher during different times.

In the fall we begin to have more roughness and coldness in the air, or Vata energy, McDonald says. It becomes very mobile, light, and dry, and those who have higher Vata qualities might notice dryer skin, stiffer joints, a harder time getting going in the morning, and your energy might become more erratic.

Conversely, in the summer, Pitta energy is higher and we crave lighter foods, our moods are boosted, and our overall morale is a little livelier. Which seems rudimentary, but there are lessons to be garnered through Ayurveda. And as McDonald tells me, it all comes down to how well were digesting our food.

In the winter, we need nourishing foods that are grounding, she says. Its why our bodies crave heavier and denser foods like soups and stews. She recommends incorporating spices like ginger, turmeric, coriander, and cumin to your meals as well as fennel. And she says when you sit down to eat, dont hold backeat, and eat a lot.

Grounding exercise in the winter is also a good idea. But overexercise is not good, she adds. Do things you are drawn to and exercise to the point where your upper lip becomes sweaty. It cleans the skin and the channels of the body to improve circulation, and at the end of the day, its basically a way to get your bowels moving. Because, as stated earlier, its all about how well youre digesting your food.

In the summer, all the opposites are true. You might not be as hungry, McDonald says, so you want to consume foods that stimulate digestive firewhat she calls our ability to digest food in an appropriate manner. Foods that fit the bill include parsley, coriander, and cilantro, and she suggests also taking advantage of the bountiful harvest of fresh fruits and vegetables during this time of year.

The basics of Ayurveda are simple: Eat with the seasons and listen to your body. But theres a whole system of practices and diagnostics beyond nutrition and exercise to explore that an Ayurvedic practitioner can help you with. And as with all things related to a healthy lifestyle, its about creating a routine you, and only you, can maintain.

Sometimes we act as if were the only people that exist in the universe, McDonald says. The universe has an impact on everyone and energy is constantly flowingit cannot be created nor destroyed. Its simply transferred. How is it flowing through you and what can you do to optimize it? We have more control over our health than we realize.

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Ask the Expert: Will an Ayurvedic Diet Cure My Winter Blues? - bostonmagazine.com

While Adele never fails to impress millions with her beautiful voice, her recent holiday pictures have got tongues wagging! Looking slimmer and toned up than before, the 31-year-old's transformation is one to seek motivation from!Well, what if we told you, the success behind Adele's transformation is eating smart? A fan of 'sirtfood diet', Adele followed this diet to lose weight and get into a healthier and (needless to say, impressive) shape.What is the sirtfood diet?The latest diet cleanse which has got the world raving about it follows a scientific approach to battle weight gain.The diet popularises on the use of 'sirtfoods', which are some special foods which work by activating certain protein chains in the body, known as sirtuins. According to science, these antioxidant agents act as protectants that help slow down aging, boost metabolism and regulate the body's inflammation, hereby helping in fat loss.

Studies have also found that the sirtfood diet can help people lose up to seven pounds (3 kilos) in under a week's time.

As complex and scientific as this diet plan sounds, the diet encourages you to include some of the most commonly found kitchen ingredients as well as some indulgent foods. Some common foods allowed in this plan include foods like oranges, dark chocolates, parsley, turmeric, kale, and even red wine.

The diet, though considered to be a fad, focusses on maintaining a restrictive weight loss strategy one week. While the first three days makes you limit your calorie intake to 1000kcal (consuming three sirt food green juices and having a meal). The remaining days, you are allowed to increase your calorie intake to 1500kcal and have two meals a day (along with two sirtfood juices). Post this, the maintenance phase recommends you to eat up to three balanced foods rich in sirtuin, coupled with an effective workout strategy to lose weight, making it all the more sustainable.

Since it is rather restrictive in nature, many stay wary of the diet plan working in the long run. The diet restricts your calorie intake and can devoid you of other needed nutrients, so, it is not a long term, sustainable diet plan for weight loss.

Read more:
Weight loss diet: All you need to know about the Sirtfood diet which helped Adele lose 22 kilos! - Times of India

Legumes: Love em or leave em as part of a vegan diet?

It was decades ago in high school English class. We were reading Taming of the Shrew by William Shakespeare. In Act 4, Scene 5, the famous interchange from Petruchio to Katharina appears where he confuses her with the convincing words that It is not nighttime now. I say it is the moon that shines so bright. I say its the moon that shines so bright.

Can well-crafted words turn the sun into the moon? Can large numbers of people believe it is indeed the moon? Is there a modern-day Petruchio with an MD whose words are converting a healthy family of foods into one that is feared by many? Indeed, a bestselling book and website list the family of legumes as one to be avoided as a source of inflammation and illness. Specifically, the convincing doctor advises: No to all legumes. No to all lentils. No to all beans. No to all peas. This advice has been spread to many widely read health websites and has confused the public and my patients for several years. Does the bulk of the scientific data suggest loving or leaving legumes? First, a quick dive into legumes.

Legumes are a family of plants that are technically fruits. In their dried condition, theyre also called pulses. Well-known legumes include beans, peas, chickpeas, lentils, soybeans, peanuts, and alfalfa. They have a unique ability to coexist with nitrogen-fixing bacteria to provide a reliable digestible source of plant proteins.

For example, a 100-gram serving of cooked chickpeas provided 18 percent of the daily value for protein, 30 percent of the daily fiber, 43 percent of the daily folate intake, and 52 percent of the trace mineral manganese. They are also rich in resistant starch the provide fuel to intestinal bacteria that produce short-chain fatty acids like butyrate that favor a healthy gut. Legumes are grown for human consumption and are also a main source of nutrition for farmed animals.

Most readers are aware of the scientific project evaluating the habits of centenarians in five regions around the world known as the Blue Zones. One would expect if eating legumes caused a myriad of health issues including inflammation, the true experts in longevity would avoid legumes. Indeed, the opposite is true. As summarized in a food guideline developed from these true experts of healthspan, legumes are the shared food of Okinawa, Japan; Sardinia, Italy; and Loma Linda, California. Whether soybeans in Okinawa, lentils, garbanzo, and white beans in Italy, and black beans in Costa Rica, beans reign supreme for health and the average consumption is four times greater than in the US.

The advice from the Blue Zones research it to eat at least a half cup of cooked beans and other legumes daily. The bonus of consuming legumes in addition to serving as an easy source of protein, fiber, and vitamins is that legumes are inexpensive and can be preserved in their dried pulse form for long periods of time.

Surely if legumes were a source of inflammation, eating them would not be associated with longevity in other studies of the elderly. But quite the opposite is found in actual studies. The dietary habits of 785 persons over age 70 were recorded in five groups of long-lived elderly people in Japan, Sweden, Greece, and Australia. After factors like smoking status and gender were accounted for, eating legumes was associated with lower death rates. In fact, for every 20-gram increase in daily consumption of legumes, death rates in follow up dropped 7-8 percent. No other food group had such a relationship with healthy outcomes.

Studies have look at whether a diet enriched with legumes raises or lowers inflammation. For example, 31 obese subjects were placed on calorie-restricted diets either rich in or free of legumes (lentils, chickpeas, peas, and beans). Greater weight loss occurred with the legume-rich diet. In addition, cholesterol and blood pressure fell only when the diet was rich in legumes. Finally, the greatest reduction in a measure of inflammation (C-reactive protein) occurred when the subjects consumed the legume diet. This and other studies question why anyone would focus on these simple and nutritious foods as anything other than a healthy source of meals.

The American College of Cardiology has a Prevention of Cardiovascular Disease Council. They commented on controversies in nutrition and focused on legumes. They reviewed data from multiple studies involving thousands of subjects indicating an association between the increasing amounts of legumes consumed and lower risks of cardiovascular disease. Other studies indicating improved blood sugar control, improved blood cholesterol, lower blood pressure, and more optimal levels of body fat. The experts concluded that legumes should be part of any diet aimed at promoting cardiometabolic health.

A final note comes from the other side of the world, Australia. In conjunction with the United Nations celebrating 2016 as the International Year of Pulses, scientists reviewed literature on incorporating legumes into the diet. They highlighted a unique group of legumes called sweet lupins that grow down under. They are naturally low in the anti-nutrients claimed to be harmful. The researchers reported that replacing meat-based meals a week with legumes can have a positive impact on longevity, diabetes, cardiovascular disease, and weight management. They found that lupins are unique among legumes. They carry one of the highest combined amounts of digestible plant protein and dietary fiber. This combination may lower blood pressure, improve blood lipids and insulin sensitivity, and favorably alter the gut microbiome.

Shakespeare could craft a convincing argument that the sun was the moon. And not much has changed today. Some modern health commentators are trying to do the same to about legumes. But the overwhelming bulk of nutrition science strongly supports loving, and not leaving, legumes for health and longevity.

Dr. Joel Kahn is Professor of Cardiology, Summa cum Laude grad, Kahn Center for Longevity and GreenSpace Cafe.www.drjoelkahn.com@drjkahn. Author, The Plant Based Solution.

Summary

Article Name

Eating Legumes on a Vegan Diet: Everything You Need to Know

Description

Are legumes healthy? Should you eat them as part of a vegan diet? Here's what a cardiovascular doctor has to say about beans and pulses.

Author

Dr. Joel Kahn

Publisher Name

LIVEKINDLY

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Original post:
Eating Legumes on a Vegan Diet: Everything You Need to Know - LIVEKINDLY

Go Mediterranean.A Mediterranean dietvegetables, olive oildependably provides some protection against depression, anxiety, and elderly cognitive decline. If you cant swing Mediterranean, aim for a diet full of fresh fruits, veggies, and grains, which is also associated with higher reported happiness and lower rates of depression. Scientists have no idea why: Most diet research is observational, so the findings are associations and not causations.

If you have a mood disorder such as anxiety and depression, eat carefully. Poor diets are associated with worsening mood disorders.The brain is dependent on nutrients, including lipids, amino acids, vitamins, and minerals, as are gut hormones, neurotransmitters, and microbesso, yes, evidence indicates that bathing your brain and gut in bad food, or too little food, can rock your troubled mood and stress levels into the abyss.

No, superfoods are not a thing. Avocado or pomegranate or acai will not boost your mood. For now, you can ignore touts of specific superfoods altogether, because theres little science supporting them. Common beliefs about the health effects of certain foods are not supported by solid evidence, write the researchers.

Except for B12. All youve heard about the wonders of vitamin B12 is true: Low B12 causes fatigue, lethargy, depression, and poor memory, and is associated with mania and psychosis. Other supplements, such as vitamin D, show inconclusive evidence. The key detail to understand is that many claims are based around deficiencyof a nutrientand most Americans arent truly deficient in these nutrients.

No, you cant treat your ADHD or spectrum disorder with food.Though promising small studies on elimination diets and supplements exist for a variety of disorders, essentially none are long-term, randomized and controlled research. (Placebo groups dont work so well when participants can see exactly what theyre eating.) Many studies are also based on personal reports of mood and behavior, not biomarkers, making them difficult to replicate or draw conclusions from.

The take-home message: Stay tuned. Nutritional psychiatrists have been creating large cohorts for long-term diet studies, which will eventually lead to experimental trials using food as a treatment; eventually, there will probably be clinical trials. Until then, ignore the hype.

Continued here:
Nutrition studies: 5 dietary habits for better mental health - Fast Company

If, like many, you've marked 2020 out as the year you're definitely, probably, absolutely going to start eating a better diet and shed some pounds, then it's possible you've wondered what the differences are between popular eating plans Slimming World and Weight Watchers (now known simply as myWW). Wonder no more: we compared the two, and had esteemed Harley Street qualified nutritionist, Kim Pearson, chime in with her thoughts.

Slimming World

Anything (in moderation), but the basis of the plan is filling up on low calorie foods that keep you full (like rice or potatoes), with treats sprinkled in along the way: you can munch on as many 'Free Foods' as you like, a number of measured Healthy Extras' and 5-15 'Syns' per day.

"By filling up on low energy, dense foods (foods that have fewer calories per gram), people can eat a larger amount and feel more satisfied while losing weight," says Dr Jacquie Lavin, Head of Nutrition at Slimming World. "Our members can eat freely from a long list of foods like lean meat, fish, fruit and veg, eggs, pasta, rice and potatoes (known as Free Food) without restriction." Expected weight loss is around 1 to 2lbs a week.

Higher energy dense foods, like chocolate, wine and alcohol are referred to as Syns. For example, a teaspoon of oil might be 2 Syns, whereas a chocolate bar could be 12. These are foods which need to be measured, unlike the Free Foods. Healthy Extras are split into two groups: one being a list of foods to help your dairy intake, like milk and cheese, the other a list of foods to ensure you're eating fibre-rich foods, like cereals.

There is it features recipe inspiration and success stories. You can also track your weight loss (or gains) each week and use the app to find your nearest Slimming World club.

If the idea of going solo on a weight loss journey is daunting, meetings could be a good way to keep you motivated. Lead by a trained Consultant (who has used the Slimming World plan themselves to shed the pounds), they offer support, practical advice and strategies. If you request for your weight to be kept quiet, then the Consultant has to respect your wishes, but will announce any weight loss numbers to the group.

As part of Slimming World's programme, members are encouraged to get active with their Body Magic activity scheme. "Members choose to do anything that gets them a little out of breath for 30 minutes a day, including some muscle strengthening activity, at least five times a week," explains Jenny Caven, Slimming World's Head of External Affairs. "They may choose to walk or swim, dance or cycle, or join an exercise class. Its about finding things youll want to do again and again."

Weight Watchers

Anything and everything, in moderation. "No foods are forbidden on the programme, but you are encouraged to make healthier choices the focus is on educating our members about what they're eating and portion sizes," says Julia Westgarth, myWW's Head of Innovation. The idea is that members slowly and steadily lose weight (around 1 - 2lbs a week), while building healthy lifelong habits.

Basically, all foods are assigned a SmartPoint value the higher the calories, saturated fat and sugar content in them, the higher the number will be (for example, a Starbucks Croissant is worth 10 points, whereas a banana or fat-free Greek yoghurt are worth 0 points). Foods that are high in protein also have a lower number. When you join myWW, you're given the choice of three different plans to follow: green, blue or purple, all of which have a list of "zero point" foods. These are foods you can have as much as like of there are over 100 on green, more than 200 on blue and 300+ on purple, typically they include eggs, Quorn pieces, lean proteins (such as turkey breast or fish), vegetables, Hartley's jelly and fruit.

You'll be given a personalised SmartPoint budget to spend every day and the aim is to keep within that number (e.g. for a 5 ft 5 woman, weighing 12.5 stone, the budget would be 23 points per day, with an extra 35 bonus weekly points for treats). The myWW app is super helpful for keeping track of points and does all the adding up and working out for you (thank God).

Oui and it's simple to use, too. Alongside the usual weight tracking tools, it comes with a built-in barcode scanner, meaning that when you're doing a quick run to Tesco Express for dinner, you can scan the back of all the ready meals or potential ingredients on offer and see which has the lowest SmartPoints. As well as providing tonnes of recipes, the app will also help you work out the points in a whole host of restaurants, including Nando's, Pizza Express, Wagamama and McDonald's. It's a pretty nifty feature, which takes away the stress of any calorie counting.

Also, the more you use the WW app, the more 'Wellness Wins' you'll get (these are little pats on the back for recording what you ate or what you did in the gym) which you can eventually trade in for prizes such as headphones, socks or a gym bag. The app also has a chat function, where you can message a myWW Coach for support or with any questions, 24/7, and a sharing section, kind of like an Instagram for myWW members to show off their recipes, transformations and chat.

Known as a workshop, new and long-time members will meet with a WW Coach (who has been a weight loss journey themselves) to discuss new recipes, keep motivated and if they'd like to, be weighed. It's not compulsory to weigh yourself in front of other people though. MyWW products, ranging from low SmartPoint cookies to sauces, are also on sale. Not all members go along to meetings though, some manage quite happily just using the app.

You're encouraged to, yep. Different exercises (from spin classes, to weight-lifting to dancing) and daily activities (including walking the dog and doing housework) are all worth a certain number of 'FitPoints'. You're encouraged to set and hit a different FitPoints target to get moving each week. The app also includes free workout videos and a subscription to Headspace, a meditation programme, to help you look after your mind, as well as your body.

Having carefully examined both plans, Kim Pearson, a Harley Street nutritionist who specialises in weight loss solutions says she'd recommend myWW over Slimming World. "While theres nothing about either of these dietary approaches that makes them unsafe to follow in the short term, for most healthy people, successful weight loss is about much more than simply what you are or arent eating I like that myWW also have a focus on mindset."

Kim also makes the point that on the Slimming World plan, a number of Free Foods include grains, potatoes and pasta, which are starchy, carbohydrate-rich foods. "These foods break down into simple sugars and, which unless they're being used immediately (eg. if youre about to exercise), are likely to be stored for later use one of the bodys storage methods being fat. Basing meals around carbohydrates like this should be avoided in favour of meals focussed on quality protein and plenty of vegetables, as encouraged on myWW."

However, it's good to keep in mind that certain fruits like bananas are fairly high in sugar, albeit natural sugar. "As a general rule, I recommend focussing mostly on vegetables and limiting fruit to a maximum of two portions per day."

Two final points to note, says Kim, is that both myWW and Slimming World meetings are run by individuals who although have been trained by the companies themselves are unlikely to have any recognised healthcare or nutrition training. Equally, although both plans say they encourage a focus on healthy foods, in theory you could still use your 'SmartPoints' or Free Foods to load up on nutrient devoid meals or snacks, that are neither supportive of weight loss or general health. "If you have concerns about any aspect of your health or diet, always consult your doctor."

For more information on Slimming World, visit the website or download the app. For more information on WW, visit the website or download the app. Currently, they're offering 50% off your first three months.

Follow Jennifer on Instagram and Twitter.

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Slimming World and Weight Watchers compared - cosmopolitan.com