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Shahid Kapoor Reveals His Desi Quarantine Meal And The Diet That Changed His Life – NDTV Food

Posted: March 23, 2020 at 8:54 am

Highlights

Actor Shahid Kapoor gave his biggest blockbuster Kabir Singh' last year. Despite flak from critics, Kabir Singh' went on to become one of the biggestgrossersof 2019. Fans have been eagerly waiting for his next film Jersey' but in view of the recent Coronavirus outbreak, the shooting of the film has been stalled for a while. Most film crews have taken similar steps and would only resume shooting once the situation improves. Shahid has been spending some quality time with family ever since, the actor did an AMA session with his fans on Instagram recently and some of the answers gave us a peek into his dietary choices and meals he is currently enjoying at home.

(Also Read:Kareena Kapoor Swears By This Detox Soup, Suggests The Same To Rhea Kapoor On Instagram)

When one of the fans asked him Khana Kya Khaya Aaj' (What did you eat today), Shahid wrote Rajma Chawal'. Incidentally, Rajma Chawal also happens to be one of Shahid's most-loved dishes of all time. He has revealed in multiple interviews that he absolutely loves the Punjabi combination of rajma (curried kidney beans) and chawal (rice). The high-protein treat has fans across the country, so we are not really surprised.

(Also Read:Varun Dhawan Makes A Delicious Omelette At Home (See Pics)

To the question What three habits have improved your life? Shahid had a cheeky response, he wrote Being a vegetarian. Seeking spirituality. Always listen to my wife. Shahid Kapoor is a vegetarian by choice. He turned vegetarian after reading a book (Life IsFair) that his father gave him to read. He has also been recognized by PETA on many occasions for his dedication towards vegetarian diet.

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

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Shahid Kapoor Reveals His Desi Quarantine Meal And The Diet That Changed His Life - NDTV Food

Immunity and diet: what you need to know – Gulf News

Posted: March 23, 2020 at 8:54 am

Image Credit: iStock

In recent weeks, much attention has focused on the role of the immune system and its role in defending against disease-causing microorganisms. While the body has an impressive array of weapons to battle any invaders, there are moments when pathogens bypass these warriors, virus and bacteria sometimes do get through.

In such cases, your first port of call should be a medical professional who can advise on treatment routes.

That said, there are a number of ways to reduce your vulnerability, including enhanced hygiene and other everyday preventive measures. Of course, researchers still dont know a lot about the intricacies of the immune response and there really are few scientifically proven direct links between lifestyle and enhanced immune function but evidence intimates that nutritional deficiencies can weaken our immunity and leave us more susceptible to infections.

- Marlene Cornes Marsh, Senior Clinical Dietitian, DHA

Diet and lifestyle are two of the most critical factors that influence immunity, explains Mitun De Sarkar, a Dubai-based MD who is Clinical Dietitian at Simply Healthy Foods. While environmental factors are often not in our control, so our best defence to give our bodies a fighting chance against various virus or bacterial infections is to ensure that we follow good hygiene practices and ensure our diets support our immune systems health.

A good thumb rule, she adds, is to get in plenty of fruits and vegetables, ensure proper hydration and stay moving. Exercise has a beneficial impact on the immune system and mobilises white blood cells.

But this is a nutrition column, so well confine ourselves to foods role in immune health. In particular, people underestimate the importance of good nutritional habits. Marlene Cornes Marsh, Senior Clinical Dietitian at Dubai Health Authority, says a balanced diet, coupled with a healthy lifestyle strengthens your bodys defences against infection. The strength of the bodys immune system relates to its overall nutritional status, she says, adding that stress, poor diet and inadequate sleep can also play their part.

There is scientific evidence to support the adage we are what we eat, and this process begins in early life. It is well established that nutritional inadequacy greatly impairs the functioning of immune system. Good nutrition plays an important role in the bodys immune system. It stimulates the formation of antibodies, and with healing and recovery.

Avoiding undernutrition

On the other hand, undernutrition can have several harmful benefits. As an example, Marsh explains how the thymus, a small organ just beneath the breastbone, is impacted by malnutrition even the kind caused by obesity.

People who are on extreme calorie- and protein-restriction diets or who have an eating disorder may see changes in the activity of the thymus gland, which is responsible for the maturation of immune cells, Marsh says. The thymus helps propagate and differentiate mature T-lymphocytes, cells that attack and kill viruses and bacteria.

Similarly, paying attention to the symbiotic relationship we share with the beneficial microbes that make up the human microbiome, can help fortify our bodies. This collection of microscopic organisms serve several functions. When theyre out of whack, as in older people, the result is stomach inflammation and increased intestinal permeability, which allows more bugs to overcome our defences. But when theyre singing in harmony, so to speak, these microbes function as barrier shields and help encode our immune systems.

Fermented foods and vegetables

The role of fermented foods such have been recognised for more than a century, thanks to the number of beneficial bacteria they contain, De Sarkar says. Thats why items such as yoghurt, sauerkraut, kombucha, kefir and khimchi should be high on your list, she explains.

Similarly, fibre-heavy carbohydrates such as whole grains improve digestion and fuel the body with energy. When it comes to overall health including immune system function. Carbs are not your enemy, she says.

Finally, vegetables really are all theyre cracked up to be. Following a study on mice, Babraham Institute researchers proved how green vegetables such as bok choy and broccoli generate a chemical signal that is important to a fully functioning immune system. They do this by ensuring that immune cells in the gut and the skin known as intra-epithelial lymphocytes (IELs) function properly. When otherwise healthy mice were fed a vegetable-poor diet for two to three weeks, up to 80 per cent of these protective cells disappeared.

Separately, innumerable studies have demonstrated the benefit of antioxidants in vegetables, fruit and other plant-based foods. Nutrients such as beta-carotene, vitamin C and vitamin E not only boost immune health but also help reduce oxidative stress.

While much more research is needed to pinpoint specific interactions, eating healthy has a tremendous number of benefits for the immune system.

As Marsh says, Almost all nutrients in the diet play a fundamental role in sustaining an optimal immune response, such that deficient and excessive intakes can have negative consequences on immune status and susceptibility to a variety of pathogens.

Dietary components can regulate physiological functions of the body; interacting with the immune response is one of the most important functions of nutrition.

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Immunity and diet: what you need to know - Gulf News

5 Easy And Yummy Ways To Include Walnuts In Your Daily Diet – NDTV Food

Posted: March 23, 2020 at 8:54 am

Highlights

Walnut has long been proven to be a superfood due to its high nutritional value. This brown, crunchy nut that comes in hard shell, resembling human brain, is rich in antioxidant, vitamins, minerals and several other nutrients. According to the USDA nutrition data, a cup of walnut contains 200 calories of energy, 3.89 grams of carbohydrate, 2 grams of fibre 5 grams of protein and more. It is also rich in omega 3 fatty acid. As a result walnut has several health benefits, including weight management. Eating walnuts makes you feel full for a longer time, which helps in reducing untimely hunger pangs that further may lead to shedding those extra kilos.

Walnutis rich in antioxidant, which can help in preventing from ageing. A study by Walnuts and Healthy Aging (WAHA) stated that daily consumption of walnuts help in healthy ageing and improves the blood cholesterol levels. Another study, published in the American Journal of Clinical Nutrition, found that daily consumption of walnut helps a person to have sharper mind in old age.

Other than these, walnutconsumption is also touted to be helpful in promoting healthy heart, controlling blood sugar, manage diabetes and more. Hence, you can consider walnut to be a part of your daily diet.

1. You can make chutney or spread or dip with walnutand enjoy as accompaniment with several dishes. You can easily make a walnut chutney at home with roasted walnuts, garlic, ginger, lemon juice, oil and salt and pepper. You can also add some walnuts while making your hummus.

2. You can toast walnuts and add as stuffing in your parathas and sandwiches.

3. Walnut can be used to garnish you favourite salads and desserts. Crush them and sprinkle!

4. Grind the walnut and make smoothie with it. All you need are milk or yogurt, walnuts, honey and any fruit or flavour of your choice.

5. Make walnut toffees at home to much during those untimely hunger pangs. Take some walnuts, cocoa powder and honey. Make a sticky paste with cocoa powder and honey and mix well with walnuts and store in an air tight jar.

Consider including walnut in your daily diet and have a healthy life!

About Somdatta SahaExplorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.

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5 Easy And Yummy Ways To Include Walnuts In Your Daily Diet - NDTV Food

Diet affects sperm and health of offspring. Heres how – Hindustan Times

Posted: March 23, 2020 at 8:54 am

Parental diet is a crucial factor in the future metabolic health of the offspring, say researchers, adding that when parents eat low-protein or high-fat diets it can lead to metabolic disorders in their adult offspring. According to the study, published in the journal Molecular Cell, researchers at the RIKEN Cluster for Pioneering Research (CPR) in Japan, identified a key player and the molecular events underlying this phenomenon in mice.

Experimental evidence indicates that environmental factors that affect parents do play a role in reprogramming the health of their offspring throughout their lifespan.

In particular, parental low-protein diets are known to be related to metabolic disorders in their children, such as diabetes, the study said.

This phenomenon is thought to be regulated through epigenetics--heritable changes in which genes are turned on and off without actually changing an individuals DNA.

However, until now, the details of this process were unknown.

In their study, a team led by Keisuke Yoshida and Shunsuke Ishii at RIKEN CPR tackled this question in a mouse model and discovered that a protein called ATF7 is essential for the intergenerational effect.

ATF7 is a transcription factor, meaning that it regulates when genes are turned on and off.

The researchers fed male and female mice on normal diets or low protein diets and then allowed them to mate.

They compared gene expression--which genes were turned on--in adult offspring of male mice who had been on the two different diets and found that expression differed for hundreds of genes in the liver, many of which are involved in cholesterol metabolism.

However, when they used genetically engineered male mice that lacked one copy of the ATF7 gene, gene expression in the offspring did not differ from the expression in offspring whose parents ate normal diets.

This result means that a male mouses diet can influence the health of future children.

As male mice cannot affect offspring in pregnant females, the researchers concluded that the most likely scenario was that the epigenetic changes occurred in the males sperm before conception, and that ATF7 has a critical function in this process.

Based on this logic, the team searched for and found genes in sperm cells that are controlled by ATF7, including those for fat metabolism in the liver and cholesterol production.

Experiments revealed that when fathers-to-be ate low protein diets, ATF7 came loose and no longer bound to these genes.

This in turn reduced a particular modification to histone proteins, with a net effect that these sperm-cell genes were turned on, rather than the normal situation of being turned off, according to the researchers.

The most surprising and exciting discovery was that the epigenetic change induced by paternal low protein diet is maintained in mature sperm during spermatogenesis and transmitted to the next generation, Ishii said.

(This story has been published from a wire agency feed without modifications to the text. Only the headline has been changed.)

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Diet affects sperm and health of offspring. Heres how - Hindustan Times

The Flexitarian Diet gives you options when it comes to healthier eating – Reading Eagle

Posted: March 23, 2020 at 8:54 am

Eating a whole-food, plant-based diet one that includes minimally processed, natural foods with no animal products is good for you.

Really good for you, according to a number of studies that indicate lower levels of obesity, heart disease, some cancers and type 2 diabetes among vegetarians and vegans.

Its also better for the environment, as raising animals for food results in large amounts of carbon emissions and requires extensive use of water.

For many people, however, a diet that excludes meat, fish, eggs, dairy products, honey or any other animal ingredient is simply too constricting. It may be an eating plan they can stay on for a few weeks or months, but eventually becomes unsustainable.

For that demographic, theres the Flexitarian Diet.

The Flexitarian Diet is the brainchild of a well-known dietitian named Dawn Jackson Blatner. Its largely vegetarian but allows flexibility for animal products in moderation, such as in a salad with Romaine lettuce, corn, black beans, shrimp and avocado.

The goal of the eating plan, according to Blatner, is to eat more nutritional plant-based foods and consume fewer animal products. Here are the principles of the Flexitarian Diet:

In her book, The Flexitarian Diet, Blatner recommends that you begin the eating plan by cutting out meat two days a week and eating no more than a total of 26 ounces of meat on the other five days. That phase is called Beginner Flexitarian.

The next step, Advanced Flexitarian, is to go meatless three or four days a week, with a total of 18 ounces of meat or another animal protein on the non-vegetarian days.

The final step, called Expert Flexitarian, is to eat only plant-based foods on five out of every seven days, with meat on the two flexible days not exceeding a total of 9 ounces.

Meat-eating days do not need to be consecutive.

Foods to focus on are plant-based proteins, fruits and vegetables, whole grains, nuts and seeds, plant-based milk alternatives and herbs and spices.

Ideally, only use animal products that are sustainably raised or caught, pasture-raised and organic.

Adhering to the Flexitarian Diet will make you more mindful about what you eat, increase the amount of plant-based foods you consume and decrease your meat consumption.

Thats good for you, and the environment.

Southwest Shrimp Salad

Makes 4 servings

Ingredients:

8 6-inch corn tortillas, cut into wedges

2 cups frozen corn kernels, cooked according to package directions

1 15-ounce can black beans, drained and rinsed

1 avocado, peeled, pitted and cut into -inch dice

1 cup cherry tomatoes, halved

2 scallions, white and light green parts, chopped

teaspoon cumin

cup olive oil

2 tablespoons lime juice

pounds cooked and peeled shrimp, chopped

4 cups Romaine lettuce, shredded

Directions:

Preheat oven to 400 degrees. Spread tortilla wedges on a large baking sheet and bake until crisp, about 10 minutes, watching carefully. Remove from oven and set aside.

Combine the corn, black beans, avocado, tomatoes, scallions, cumin, olive oil, lime juice and shrimp and toss gently to combine. Season with salt and pepper.

Divide the lettuce into 4 shallow bowls. Spoon one-quarter of the shrimp salad over the lettuce in each bowl and serve with tortilla chips.

Recipe from cookinglight.com

Easy Stir-Fy With Tofu or Meat

Makes 2 servings

Ingredients:

1 cup extra-firm tofu, cut into -inch cubes, or 4 ounces cubed chicken breast, beef strips or shrimp

4 teaspoons peanut oil, split

4 cups frozen stir-fry-style mixed vegetables

1-inch piece of fresh ginger, peeled and grated

2 cloves garlic, minced

cup no-sugar added pineapple juice

2 cups cooked brown rice

2 tablespoons cilantro, chopped

Directions:

In a wok or large pan, heat 2 teaspoons of the peanut oil over medium-high heat. Add the tofu, meat or shrimp and cook quickly, stirring constantly, until cooked through. Remove to a plate.

Add the other 2 teaspoons of oil to the wok or pan and heat over medium-high heat. Stir in the vegetables and cook, stirring frequently, until they are cooked through, but still crisp.

Add the garlic and ginger and cook for 2 minutes. Add the meat or tofu back into the pan and stir in the pineapple juice and chopped cilantro.

Serve immediately with hot rice.

Recipe from wellplated.com

Apple and Almond Butter Toast

Makes 2 servings

Ingredients:

2 slices whole-grain bread

3 tablespoons almond butter or peanut butter

2 apples, sliced

teaspoon cinnamon

Directions:

Toast the bread. While still hot, spread with the almond or peanut butter and arrange the apple slices on top. Sprinkle with cinnamon and serve while warm.

Recipe from thewholeserving.com

Anytime Quinoa Bowl With Avocado and Egg

Makes 2 servings

Ingredients:

2 teaspoons olive oil, divided

1 teaspoon red wine vinegar

teaspoon kosher salt, divided

1 cup hot cooked quinoa

1 cup grape tomatoes, halved

cup black beans, rinsed, drained and warmed

2 tablespoons chopped cilantro, plus more for garnish

2 large eggs, preferably cage free or free range

avocado, sliced

Directions:

Whisk together 1 teaspoons oil, vinegar and a dash of salt.

Combine the quinoa, tomatoes, beans, cilantro and 1/8 teaspoon salt and toss gently to combine. Divide mixture evenly between 2 bowls.

Heat a medium nonstick skillet over medium heat. Add remaining teaspoon oil and swirl to coat. Crack eggs, 1 at a time, into the pan. Cover and cook until whites are set and yolk is still slightly runny, 2 to 3 minutes.

Drizzle dressing evenly over the quinoa mixture, top with eggs and avocado. Sprinkle with remaining dash of salt and garnish with additional cilantro.

Recipe from cookinglight.com

Contact Susan Shelly: life@readingeagle.com.

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The Flexitarian Diet gives you options when it comes to healthier eating - Reading Eagle

The Ketogenic Diet and Recovery for CrossFit (Part 3) – BOXROX

Posted: March 23, 2020 at 8:52 am

Welcome to Part 3 of our series on Keto and CrossFit. In case you missed it, Part 1 covered the background on keto, whether it could work alongside CrossFit and some keto and CrossFit studies. In Part 2, we explored how keto affects strength, gymnastics, Olympic weightlifting and endurance in athletes, all key components in CrossFit.

So far we have explained how, compared to a traditional diet, keto can result in much better body composition, lean mass maintenance or gain, no loss in performance, a better hormonal profile, and the ability to create glucose from protein, fat and lactate very efficiently via a process called Gluconeogenesis.

In this article, we are going to look at the impact of indirect measures that keto has for an athlete. The things that happen outside the Box but can still have a huge impact on overall performance and well-being.

Overall, well detail why keto can improve metabolic efficiency and cover the magic effects of ketones (BHB and acetoacetate) on inflammation, oxidative damage, mental health and even sleep.

Many metabolic changes begin to occur when you become a fat burning machine via nutritional ketosis. These changes result in metabolic flexibility, in which an individual is able to burn both fat and carbs for energy efficiently to attain optimal health and athleticism.

Energy Metabolism Study #1: Insulin, ketone bodies, and mitochondrial energy transduction

This study was done in rats, so we cant and wont draw too many conclusions from it, but it does demonstrate that the addition of ketones to insulin and glucose results in a 36% increase in efficiency of the working rat heart.

This means the amount of energy created from the oxygen consumed increased, making the heart work more efficiently. The study finds that the ketones and insulin seem to make the mitochondria work more efficiently.

Getting more work out of the heart with less energy demand is a big win in my books.

Energy Metabolism Study #2: Metabolic Effects of the Very-Low-Carbohydrate Diets: Misunderstood Villains of Human Metabolism

This study results in many interesting claims and findings, but we will just focus on a couple. First, lets look at the energy produced from glucose versus the energy produced from ketones:

Thus, BHB is a more efficient energy source than glucose on a gram for gram basis.

Another interesting note is that:

Quoting the study, this is what the scientists found regarding the creation of energy (ATP):

It has also been claimed that carbohydrate provides the only macronutrient substrate whose stored energy generates ATP non-aerobically. This is not the case, however, since several studies have shown that amino acid catabolism also provides a source of anaerobic energy production.

This might be news to most people reading this article, but the traditional viewpoint is that only glucose produces ATP without the input of oxygen (non-aerobically). As exercise gets more intense, the body uses the non-aerobic metabolism more and more.

The fact that amino acids can contribute to this form of metabolism means we dont need to rely 100% on carbohydrates for ATP production (without the input of oxygen) for high intensity exercise. This is pretty revolutionary, and warrants further investigation.

Energy Metabolism Study #3: Novel ketone diet enhances physical and cognitive performance.

The start of the study reads:

Ketone bodies are the most energy-efficient fuel and yield more ATP per mole of substrate than pyruvate and increase the free energy released from ATP hydrolysisKetones may also be beneficial for muscle and brain in times of stress, such as endurance exercise.

This study compared rats fed a carbohydrate-based diet vs a high exogenous ketone (ketone supplement) based diet. They found that rats on the high ketone diet could run 32% further on the treadmill and solved a maze 38% faster than the control diet.

The scientists found that the novel ketone diet, therefore, improved physical performance and cognitive function in rats, and its energy-sparing properties suggest that it may help to treat a range of human conditions with metabolic abnormalities.

By using ketones as fuel, you are using the most energy-efficient fuel on the planet, improving neural health, and can benefit muscle and brain during times of high stress (for example a WOD).

Energy Metabolism Study #4: Nutritional Ketosis Alters Fuel Preference and Thereby Endurance Performance in Athletes

For this study, 39 high-performance athletes were given a supplemental ketone ester-based drink to determine the effects on physical performance and fuel selection preference.

We show how this unique metabolic state improves physical endurance by altering fuel competition for oxidative respiration. Ketosis decreased muscle glycolysis and plasma lactate concentrations, while providing an alternative substrate for oxidative phosphorylation. Ketosis increased intramuscular triacylglycerol oxidation during exercise, even in the presence of normal muscle glycogen, co-ingested carbohydrate and elevated insulin.

In English, ketones resulted in an improvement in physical endurance by reducing the need for glucose and reducing the build-up of lactate (commonly thought of as that muscle burn during intense exercise). It is possible the lactate was being shuttled to the liver for gluconeogenesis, as we spoke about in the last post.

The body relied more on fat, including fat within the muscle, to fuel exercise, and less on the limited stores of glycogen. The scientists concluded: These findings may hold clues to greater human potential and a better understanding of fuel metabolism in health and disease.

Its important to note, however, that these biochemical advantages of ketosis in humans were found using a ketone ester-based form of nutrition instead of placing the athletes on a caloric or carbohydrate restriction to produce ketones.

Performing at a high level, but still sparing muscle glycogen means that the athlete will have more fuel in the tank for the highest energy outputs. Decreased lactate may also mean less of that muscle burn, and the athlete may potentially be able to exercise a little longer.

The increase of fat usage within the muscle also contributes to glycogen sparing (the use of non-carbohydrates as a source of energy during exercise so that the depletion of muscle glycogen stores is delayed), and could be very beneficial. This would mean there is more glucose in the tank for those harder efforts.

Another important part of recovery is inflammation or oxidative damage. Find out how the ketogenic diet affects these parameters

Read more:
The Ketogenic Diet and Recovery for CrossFit (Part 3) - BOXROX

Emotional Eating May Soar Due to Coronavirus Anxiety and Nationwide Shutdowns – GlobeNewswire

Posted: March 23, 2020 at 8:52 am

Los Angeles, CA, March 23, 2020 (GLOBE NEWSWIRE) -- At the present time, America is facing unprecedented lockdowns due to the spread of the coronavirus (COVID-19). As the military begins to roll out in cities like New York and Los Angeles, store shelves are ravaged and job losses become imminent, many people may be experiencing increased anxiety and depression in the face of these national uncertainties. In times like these, its important that while you prepare your household for the days, weeks and months to come, you also take measures to protect your mental and physical health. Being on lockdown in the home can increase stress and cabin fever, leading people to take on potentially harmful habits such as emotional or stress-based eating to cope with the constant unfolding of events.

The biggest consequence of emotional eating is of course weight gain. A quick, total gain of 10-20% can increase blood pressure markers, blood sugar markers and cholesterol markers. One thing you dont want to do at a time like this is further damage your health, particularly considering how weight gain can lower your immunity and ability to fight diseases. This is especially true if the diet youre following is made up of primarily processed foods and sugars. Here are some tips to keep your and household healthy at this time:

Buy fresh produce rather than processed items when you shop Due to the stockpiling of items and need to remain indoors. Many people are choosing processed items in masse. If youre already going to the store to restock 1-2 times per week, grab more fresh vegetables, fruits and produce instead.

Take walks Lacking sunshine (Vitamin D) can have a range of health problems from increased inflammation to decreased immunity. As long as youre practicing social distancing, getting out for a brief 20-30 minute walk can keep your weight down and provide great health-saving benefits.

Eat on a schedule It can be very tempting to consistently snack while at home. If youre an emotional eater, snacking can become a major source of unnecessary calories. Try to restrict your meals to 2-3 times per day.

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About the Company:

Diet Doc is the nation's leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long-term weight loss.

Diet Doc Contact Information:

Providing Care Across The USA

Headquarters:

Escondido, CA

(800) 581-5038

info@dietdoc.com

Homepage

Disclaimer: The statements made regarding these products have not been evaluated by the Food and Drug Administration. The efficacy of these products has not been confirmed by FDA-approved research. These products are not intended to diagnose, treat, cure or prevent any disease. All information presented here is not meant as a substitute for or alternative to information from healthcare practitioners. Please consult your healthcare professional about potential interactions or other possible complications before using any product. The Federal Food, Drug, and Cosmetic Act requires this notice.

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Emotional Eating May Soar Due to Coronavirus Anxiety and Nationwide Shutdowns - GlobeNewswire

‘You’re not on vacation’: How to work at home in the coronavirus era – Reading Eagle

Posted: March 23, 2020 at 8:52 am

Editor's Note

Editors note: In the interest of public safety, all coronavirus coverage is being provided free to all readers. Please support more reporting like this by subscribing at the link on top of this page.

Whether you're new to working from home in the wake of the coronavirusCOVID-19 or a telecommuting veteran, you might be overlooking methods to increase productivity while outside from the office.

You'll likely discover on your own that designating a workspace, minimizing distractions and keeping in close communication with coworkers are all helpful.

Perhaps less obvious is the role diet and exercise can play in your efficiency, and the importance of mentally preparing yourself for the experience.

"The easiest way to get the brain chemistry you need for focus is to give yourself at least 30 minutes of exercise," said Peter Shankman, author of the book "Faster Than Normal: Turbocharge Your Focus, Productivity and Success with the Secrets of the ADHD Brain."

What Shankman suggests are not run-of-the-mill best telecommuting practices such as responding promptly to phone calls and emails, turning off the TV and putting on pants. If you haven't figured those out already, your work-from-home arrangement probably isn't off to a very good start.

"You're not on vacation," Shankman said.

Rather, his ideas are more like brain hacks designed to convince your mind it's time for work even when the setting might suggest otherwise.

"One of the first things you need to understand is productivity by its very nature is chemical," Shankman said. "Your brain is the thing that decides whether you're going to be productive, or if you're going to look out the window at the shiny airplane flying by."

Now that you have no place to be, it might be tempting to roll out of bed, have your cup of coffee and immediately begin the workday.

If you're having trouble keeping the attention on your work though, consider instead beginning the morning with exercise.

"No matter where in the world I am or what time it is or how late my flight got in, I will not start a morning without a workout," said Shankman, who estimates 85% of his work is performed outside of an office.

There's science behind his reasoning. Exercising releases the chemical dopamine in your brain, which is known to improve concentration.

"If you're not producing enough dopamine, you're going to lose focus," Shankman said.

"I'm not saying you have to go out and run a marathon every morning," he said. "It could be something as simple as a walk around the neighborhood."

Studies show eating healthy can boost concentration as well, so Shankman suggests getting plenty of protein, fruits and vegetables. "The more crap you eat, the more distractable you'll be."

Distractions are inevitable, even in an office environment. What becomes critical at home is having systems in place to easily get refocused.

Before going to sleep at night, Shankman suggests writing down a schedule for the entire next day. That way, when you do encounter a diversion, you know exactly how much time you have before your next commitment.

"Having that in front of you, seeing it, visualizing it is going to keep you much more on track because even if you get distracted at 10:46, you know at 11 a.m. you have a call, a meeting, whatever," Shankman said.

Even planning the seemingly mundane, like lunch, will keep you honest about how much time you're spending on each task.

"There's nothing wrong with saying break is from 12:00 to 2:00, but you know that at 3 p.m. you have to do something else," Shankman said.

No, you don't need to dress in a suit and tie to sit at your kitchen table with a laptop and legal pad. However, practicing basic hygiene and choosing an outfit you would wear out in public play a role in getting your brain ready for work.

"Set your alarm, get up at the same time, take a shower, get dressed," said Shankman.

"I've worn a T-shirt and jeans for 20 years," he said. "The only time I wear a button-down shirt is when I'm speaking in public. But I will not work in my pajamas or underwear without showering. You have to get into that mindset, and it's as much physical as it is mental."

And, yes, creating a dedicated space to do your job is vital. While some people might be able to relax on the sofa with the TV blaring in the background and still get the job done, the majority will not find the environment conducive to doing quality work.

Ideally, the area where you work will be used exclusively for that until you're able to go back to the office.

"The brain processes home as the place where you watch Netflix, where you order a pizza," the author said. "Designate a spot in your home that will be your office. It is no longer part of your home. Remove anything from that area that is home-based."

Shankman wears many hats. He's an entrepreneur, a corporate keynote speaker, a futurist for a midsize marketing firm in Delaware, Epic Marketing, as well as a former journalist credited with founding Help a Reporter Out in 2007 and America Online's newsroom during the '90s.

He's also father to his 6-year-old daughter, Jessa.

What makes working from home unusual amid the coronavirus pandemic is most parents will be surrounded by their children.

"One of the things I'm finding is she and I work together," Shankman said. "Her work could be watching an educational video or doing a worksheet, but in a lot of ways, she feels like she's sort of doing what daddy does."

Shankman notes there are worksheets available for grades kindergarten through 12. And for older kids who may be more self-sufficient but need structure, again, a schedule can help.

"Here's the time that we're going to work," he said. "Here's the time we're going go out for our afternoon walk. Here's what we're going do for lunch, when we're going take a bath.

"Children of any age and even adults need regularity."

For Shankman, who's diagnosed with attention deficit hyperactivity disorder, or ADHD, these are less suggestions than they are a code.

"All the rules that I have put into place in my life over the past 20 years have been designed to make sure I don't go off the rails," Shankman said. "I don't have the sort of life that lends itself to sitting in an office, at a desk, so I make sure I'm productive no matter where I am."

But tips that are proven successful for one person aren't necessarily best for everybody. Perhaps the only truly universal recommendation is not to be frustrated while trying to adjust to this new norm.

"Go easy on yourself," said Shankman. "You'll find the ways that work for you.

"Your health and your mental health is so ridiculously important right now. One of the things we learned after 9/11 is when your anxiety rises, your productivity goes straight down, so make sure you're taking time to take care of yourself and just breathe."

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'You're not on vacation': How to work at home in the coronavirus era - Reading Eagle

Amid the Coronavirus outbreak, don’t just study or work from home, get smarter at it! – EdexLive

Posted: March 23, 2020 at 8:52 am

The new buzzwords - Work from Home and Study from Home. Youve heard them before, but never have they seemed so relevant and urgent as they do today. Even as the world was slowly experimenting with a Work from Home [WFH] and Digital Learning model as a viable solution in urban spaces, the past twoweeks have made it a sudden on-ground reality. And to help you ease into this rapid shift quickly and productively, here are surefire hacks from experts the world over!

SET UP A WORKSTATION (NOT THE COUCH)Designate an area of your house as the place you will study or work from. It neednt be anything fancy, just a desk & chair to create a conducive, neutral space for you to focus. Make sure your chair is comfortable and you have a handy whiteboard and marker to make notes, reminders and timetables (especially after phone calls, video conferences and webinars).

MAKE LISTS (NOT PLAYLISTS)Lists are fun, lists make life easier! At least thats what the most efficient individuals believe. So, try this, every morning, just beforeyou start the days work, make a list of things youd like accomplished. Pro tip: Scribble the list on a surface you can change and alter through the day (because of course that list is going to change).

YOUR OWN BOOKMARKING MECHANISMAlthough there are plenty of phone and desktop apps that double up as digital sticky notes or reminders, nothing beats the real thing. Use the simplicity and efficiency of sticky notes to earmark a book, make a note, create a mind map and so much more. Students especially know how resourceful sticky notes can be as tabs, bookmarks and fact tablets.

SET REALISTIC WORK,STUDY HOURSNow that specific work and study login times seem elastic, set yourself a very clear start and end time. Same goes for students -since you dont have the delightful bell going off, its imperative that you set yourself healthy and regular start and end times. Keep an alarm, write your end time on your whiteboard - whatever works for you, but stick to it.

EAT A NUTRITIOUS, BALANCED DIETIn times such as these, it is important to eat healthy, nutritious food. And whether youre working or studying at home, make it a combined fun practice to schedule common break times so that you can eat andsnack as a family!

ARM YOURSELF WITH THE RIGHT TOOLSIt is a proven fact that WFH was steadily going to be our common reality the world over even before this period of social distancing. Which is why you need to get your hands on products that help sustain your productivity at home. Be it stacks of sticky notes or easy to install whiteboard films in different sizes, these products can set you up and have you good to go, in a jiffy.

Sanjit Satapathy is the Head of Consumer Business at 3M India. He is the author of this article.

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Amid the Coronavirus outbreak, don't just study or work from home, get smarter at it! - EdexLive

Jameela Jamil Helped Change the Most Toxic Part of Instagram Culture – Showbiz Cheat Sheet

Posted: March 23, 2020 at 8:52 am

Instagram is one of the most popular social media apps today. While many people love using it to keep up with friends, celebrities, and brands all over the world, there is no doubt that Instagram also has some negativity lurking around its corners.

Actress Jameela Jamil knows a lot about this, and she has been working to change the most toxic part of Instagram culture. After tirelessly fighting for what she believes in, Jamil actually got to celebrate a big win recently. Read on below to learn more about Jamils activism and what win she got to celebrate with fans.

Before venturing into acting, Jamil worked for a while as a model. Even as an actress now, Jamil is no stranger to getting criticism about her body. As such, she understands how hurtful societys narrow standards of beauty can be, especially when it comes to who can be defined as beautiful in the media.

Additionally, she also realizes that the images we see in the media do not reflect real life thanks to the widespread use of Photoshop.

In an op-ed about the danger airbrushing, Jamil said: I suffered from eating disorders as a teenager and so I know how damaging perfect images in magazines can be If you see a digitally enhanced picture of yourself, you run the risk of becoming acclimatised to that level of flawlessness and it makes it harder for you to accept your actual image the one that exists in real life, in the mirror.

She went on to share that more and more people in the U.K. are admitted to hospitals for eating disorders. Meanwhile the beauty and cosmetic procedure industries are booming, the diet industry is at an all-time high, and social media filters and photo editing apps have emerged, Jamil said.

Jamil also often posts pictures of herself that have not been Photoshopped and she encourages other celebrities to do the same. Additionally, she started an Instagram account called I Weigh to let users submit photos of themselves with blurbs about their accomplishments to celebrate their worth that goes beyond how much they weigh.

Jamil is also known for being vocal about the harmful effects of some ads on Instagram, specifically the detox tea that many stars promote. She has been known for criticizing celebrities like the Kardashian-Jenners for promoting detox tea to their impressionable audience.

She once commented on Khloe Kardashians ad by saying: If youre too irresponsible to: a) own up to the fact that you have a personal trainer, nutritionist, probable chef, and a surgeon to achieve your aesthetic, rather than this laxative product and b) tell them the side effects of this NON-FDA approved product, that most doctors are saying arent healthy Then I guess I have to.

Jamils activism on social media has not stopped people from promoting detox tea, but surely it has made many people more aware of the possible danger of consuming such a product.

In any case, one company Teami was recently hit with a $1 million fine by the Federal Trade Commission for failing to disclose sponsored ads and making misleading claims. Teami has previously worked with stars like Cardi B, Alexa Vega, and Kylie Jenner.

In response, Jamil shared a post talking about the news and said: If**king TOLD Ya. (Flicks hair).

While the fine against Teami proves to be a step in the right direction for body-positive activists like Jamil, its clear that there is a lot more work to be done to fix this toxic part of Instagram culture.

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Jameela Jamil Helped Change the Most Toxic Part of Instagram Culture - Showbiz Cheat Sheet


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