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Join the Journey: Your brain health and your diet – The Westerly Sun

Posted: February 15, 2021 at 3:47 pm

I can imagine that the last word you want to hear about in these times of trying to stay loyal to your New Years resolutions is the D word, or diet. That said, your diet can and does play an important role in brain health. I went to ALZ.org to learn more about diet and brain health, and what I found made a great deal of sense.

You may recall from a previous installment that I mentioned that the brain and the heart are both vascular organs, so what youre doing thats good for your heart and cardiovascular system is also good for your brain. Clearly, a heart-healthy diet benefits your brain and your body.

Although there is not a huge amount of research in the area of diet and cognitive funtion, the focus appears to be on two recommended diets. Theres the D.A.S.H. Diet, or Dietary Approach to Stop Hypertension, and the Mediterrainean Diet. Both diets have been given credit for reducing heart disease, and as a result may be responsible for reducing dementia. So lets take a look at these two diets and what makes them special.

The DASH diet is known to reduce your blood pressure, which is always a good thing under any circumstances. It recommends food low in saturated fats and total fats and suggests a diet high in fruits, vegetables and low-fat dairy.

The Mediterrainean Diet is a little more complicated, as it incorporates different principles of healthy eating that are tyically found in areas bordering the Mediterranian Sea. Now for those who didnt master geography, that includes 22 countries, some of which you may have a tough time finding on a map. Youll also notice some similarities with the DASH diet, as they recommend enjoying fruits, vegetables, nuts and grains. Along with that, they recommend replacing butter with olive oil, limiting your intake of red meat (everything in moderation), use herbs for flavor instead of salt, and make it a point to consume fish and poultry at least twice a week.

Id love to be able to tell you that there was one super food or pill that we could all eat or take that would eliminate any chance that we develop dementia, but I cant, because there isnt one. Its interesting to note, however, that eating foods like fish that contain fish oil or Omega 3 have consistently shown benefits, while many of the supplements and vitamins you may have been taking have mixed results as to their effectiveness.

Theres no shortage of books out there that can cover the dos and donts of smart eating, but as always, before you begin this journey, consult with your family physician or a dietician to insure you get off on the right track. Taking the do it yourself approach to dieting can get you in trouble. Likewise be careful when it comes to supplements. Ive seen these catalogs that offers these pills that make incredible claims, e.g. Well clean out your arteries, improve your hearing, detox your liver and on and on it goes. I have seen situations where a senior was taking a certain vitamin because they were told it would help them avoid sclerosis. If 400 units a day are good, then 1,000 units has to be even better right? WRONG. They had no idea that one of the charateristics of this vitamin was that it worked as a blood thinner.

Once again, Ill refer you to the ALZ.org site for more information as well as to the AARP website (aarp.org) for more insight as well as some pretty good recipes. Im not suggesting you incorporate an entire lifestyle change here, unless of course your diet consists of white sausage gravy for breakfast, double cheeseburgers for lunch and fried chicken for dinner seven days a week. As my wife says to me ... make good choices.

Questions? Email me at repe@careforcaregivers.org. Join the Journey.

Originally posted here:
Join the Journey: Your brain health and your diet - The Westerly Sun

10 High-Protein Fruits to Add to Your Diet – PureWow

Posted: February 15, 2021 at 3:47 pm

When you think of protein, you probably think meat, seafood, legumes, tofu, yogurt, cheese, nuts and eggsthe usual suspects. And youre not wrongtheyre among the best foods to consume for protein, an essential macronutrient that builds muscle mass. But fun fact: Fruit contains protein in small amounts too.

According to the FDA, women should aim for 46 grams of protein a day, while men should consume 56 grams per day. A one-cup serving of fruit will generally provide less than six grams of protein, so yes, youd have to eat pounds and pounds of the stuff to meet your daily requirement. The real benefits to eating a fruit-rich diet are the other vitamins and nutrients the food group can provide, plus healthy carbs and fiber. And if you combine your daily dose of fruit with another protein-rich snack, you can create a satisfying, protein-packed pick-me-up. Here, ten high-protein fruits* to add to your diet (plus snack pairings to sneak in even more protein).

*All nutrition data sourced from the USDA.

RELATED: 30 High-Protein Meals That Arent Boring Steak and Potatoes

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Jackfruit is a tropical fruit related to figs, and the texture of its unripe flesh is uncannily similar to pulled pork. A one-cup serving contains three grams of protein. Its also packed with other health benefits, like three grams of fiber and 110 milligrams of heart-healthy potassium, as well as vitamins A and C, magnesium, calcium, iron and riboflavin, per the Cleveland Clinic.

Protein-rich snack pairing: A handful of spicy roasted chickpeas

You probably already know that avocado is an excellent source of healthy fats, but did you know it also contains three grams of protein in each cupful? According to Cedars-Sinai, its also rich in fiber, folate, magnesium, riboflavin, niacin and vitamins C, E and K. The combination of fat and fiber will keep you full, too.

Protein-rich snack pairing: A scoop of homemade trail mix

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One cup of raw (not dried) apricot will give you two grams of protein. The stone fruit is also a good source of potassium and vitamins A, C and E for eye and skin health, per WebMD. The fiber in both the flesh and skin can aid digestion and keep you satisfied, too.

Protein-rich snack pairing: A small handful of roasted almonds

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One cup of kiwi has about two grams of protein, and as long as you clean the skin well, you can reap its fiber-rich benefits too. Kiwi also contains a lot of vitamin C, potassium and phosphorus, as well as iron.

Protein-rich snack pairing: A serving of low-fat cottage cheese

Summers most delicious treat has about 1.6 grams of protein per cup (pitted, naturally). Theyre a great source of potassium, which can regulate blood pressure and is essential to muscle function, and they have lots of antioxidant and anti-inflammatory properties. Cherries are also rich in melatonin, which can help you get a restful nights sleep. (And when theyre not in season, you can buy them frozen for blending into smoothies.)

Protein-rich snack pairing: Almond butter toast

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Since theyre higher in sugar than raw fruit, one serving of raisins is only an ounce (womp, womp). But that small amount still contains about one gram of protein, plus tons of fiber and potassium. Raisins also have a decent amount of iron, which can help prevent anemia.

Protein-rich snack pairing: A small serving of roasted mixed nuts

Youve heard that bananas are high in potassium (eat one for a leg cramp!) but they also contain about 1.6 grams of protein in each cup. Theyre a convenient source of fiber, prebiotics, vitamins A, B6 and C, and magnesium. And FYI, you should be eating those stringy bits (aka phloem bundles): Theyre like the pathway for all the nutrients inside the fruit.

Protein-rich snack pairing: A couple tablespoons of peanut butter

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One cup of sunny grapefruit contains 1.3 grams of protein, not to mention less than 100 calories. Like other citrus fruits, its packed with immune-boosting vitamin C, as well as bone-building calcium and iron. And according to WebMD, the citric acid in grapefruit may prevent kidney stones (it binds to excess calcium in the body, which can lead to the painful condition).

Protein-rich snack pairing: A few spoonfuls of salted pistachios

RELATED: 25 Healthy Protein Snacks That Actually Taste Good

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10 High-Protein Fruits to Add to Your Diet - PureWow

How to Live Longer on a Plant-Based Diet, From Two 80 Year Olds – The Beet

Posted: February 15, 2021 at 3:47 pm

When you think about growing old gracefully, you envision yourself healthy,holding hands with your loved one, able to do all the things you love (like hike, play tennis, swim, or just hang out on the porch and visit), and most of all, you picture yourself as healthy. That is the goal,and that's the story of Bob and Fran German (the G is pronounced like girl), who are, in their 80s, active,healthier, and look younger than most people 20 years their junior. After two serious bouts withillness (he had cancer and she an autoimmune disease),they switched to a whole-food, plant-based diet 15 years ago, which they believe saved their lives. Now, they talk about their diet as the fountain of youth, and they want everyone to start drinking from it.

Bob and Franstarted eating plant-based after she was diagnosed with an incurable autoimmune disease and he had the scary diagnosis of kidney cancer. Rather than listen to the dire prognosis of their doctors, they got busy researching holistic approaches to health and changed everything: How they eat, where they lived, even their livelihoods, to be stress-free and able to help others learn more abouthow to eat a plant-based diet. Now, decades after the first piece of devastating health news, Fran received from her doctor, who basically told her that her condition was degenerative and ultimately fatal, they are both symptom-free and living active, healthy, and love-filled lives. They are both as sharp-as-tacks and cheerful, not suffering from the brain fog or memory loss that many people experience in their 80s.

Bob and Fran told The Beetthey love to cook spicy food, especially Asian and Indian dishes full of spice and flavor, andas they describe a typical day's menu, we want them to head to the kitchen and give us a cookinglesson. They could write a cookbook called: How to Cook to Live Long, AgeWell and Keep Love Alive.

Bob: The reason we like to tell our stories is that we truly believe that so many people think that when you get sick there's no hope. They're not given any hope from their doctor, they are just given some medication and told this is the way it's got to be. We actually have a phrase for that, called the "nocebo." You know what a placebo is, when you take a sugar pill? A nocebo is when you go to the doctor, and you are diagnosed with a disease and you are really given no hope. You are told "You will never get better." Or "You will have to take medication and there's just no way you can get better."

Fran: Well, heres my story. In the fall, of 1992, we went on a trip to China for three weeks. And when we were there we both got really sick with upper respiratory infections, and when we came home and I got better, but a few weeks later, I woke up and couldn't open my left eye. We were living in South Florida at the time near Ft. Lauderdale. We went to the doctor and he took one look at me and he said, "I think you have Bell's palsy. And I looked at him and I said I think I have Myasthenia Gravis. Now, dont ask me where this came from, because it's a very uncommon neuroimmune disease, but obviously, my intuition told me there was something going on that he was wrong about.

Bob: Right. I had never heard about that disease.

Fran: At the time, we only knew two people who had ever had it. Aristotle Onassis and Anne Margarets husband.The doctor sends me across the way to the neurologist. The neurologist said, "Well we can find out if you are right." He gave me a little test. He shot something into my arm and my eye popped open. And he said "You are right. It is Myasthenia Gravis." So I went back to my doctor. And this is the nocebo: He saidand this is a friend of ours "It is incurable, you'll have it for the rest of your life, you'll be on medication for the rest of your life, and your lifespan will be shortened."

My Doctorgave me no hope. But I happen to be a very stubborn person and I wasn't going to sit back and take that. And I started researching all the things I could do to get better. But let me tell you, for a while, I was really sick. We were working in real estate at the time, as partnersand I couldn't drive. I had double vision so bad that they couldn't even put a prism in my glasses. It was horrible, I had to wear what looks like blinds going across a piece of plastic in mybad eye.I was so weak that I could barely hold my head up at times. I was just really really very, very sick.

Bob: I have to tell you that the essence of this disease is extreme weakness. In Frans case, from the neck.

Fran: Myasthenia gravis is a Greek expression that means extreme muscle weakness. And it couldn'thave been more exact.

Bob: Her speech was very slurred. She could hardly lift her head up. She hardly could swallow. She losther sense of taste. It was very bad and we were scared.

Fran: I was 52 at the time. We actually stopped working. We worked a bit for the next few years, but I was so sick I couldnt work. And so here we are in the Ft. Lauderdale area with three counties, with millions of people. And I never met another person with Myasthenia Gravis. But I went to many different neurologists. And each time, it was pretty much the same story. Theykept putting me on medication and telling me theres no hope.Then, in 2003, we moved to a small town in western North Carolina. The first week we are here, Bob sees in the newspaper that there is a Myasthenia Gravis support group at the local hospital.

Bob: We couldn't believe it.

Fran: We started going to these meetings every month and didnt really learn anything and I saw a lot of sick people. And of course, they served really healthy snacks, like potato chips, cookies, and soft drinks!

Bob: I have to tell you the town we live in is small. We live in Hendersonville, NC. Its a retirement community. There are only 10,000 people in this town, and they have this support for Myasthenics? So they were a group of very nice, very sick people.

Fran: One thing I noticed, Everybody there had not just Myasthenia Gravis, but they also had diabetes, heart trouble.They had kidney problems. Because obviously when your body breaks down it's not just one thing that goes wrong. I went to these meetings every month and really didnt learn much, but then one-month a clinical nutritionist whod come from Asheville to speak to our group. He showed us a slide presentation, and he talked about how important plant-based nutrition was, and that even eating white meat chicken compromises the immune system and he recommended switching to a plant-based diet

He recommended reading The China Study by T. Colin Campbell, and also Diet for a New America by John Robbins. I immediately went home got both books and read them cover to cover. And thats the beginning of the journey of getting well. I had been to maybe 11 neurologists over a period of years, and nobody had ever mentioned food.

Our society doesnt make a connection between what we eat and our health. Thank goodness I met this nutritionist because I do believe that when the student is ready the teacher will appear.

Unfortunately, I was the only person in the group who took his word seriously. I changed my diet. And the others with who I was friends within the group had all passed away. Not from myasthenia. But from heart disease, cancer, and diabetes.

Bob: They all died.

Fran: Because they did not change their diet.

Fran: Back in 2006, there wasnt nearly as much available in plant-based foods. There are so many resources now that it's easy. Now let me just tell you at this time, when this was all going on, Bob also developed a problem and he will tell you about his.

Bob: Well, I always kept in good shape. I always worked out. Just like Fran always thought we were eating properly when it was white meat chicken, turkey, fish. (Fran: We didnt know any better). We got involved in race walking. This is an exaggerated thing where you are lifting your arms and you are really working out hard.I used to do maybe 8 or 10 miles a day.

I would walk so fast that I was actually passing people who were jogging, and I was doing this racewalking. Well, after some time, I decided to switch from the path I was walking on to another type of surface. Still doing all these miles every day, and I developed a pain in my groin.

I was nottoo pleased about going to a doctor for anything, but my groin--my private parts? I went to the doctor.It was a urologist. The urologist examined me, said, I cant find anything. I want you to take aCT scan test, which I did.

He brought me backand said come into my office, I want to show you something. First of all, you dont have anything wrong with your groin. You probably pulled a muscle and theres nothing to worry abou. But he showed me that the scan on a screen showed where I had a growth on the outside of my left kidney. It was a tumor on my kidney.

And he said youhaveto get this off and I am not qualified to do it. So I got into Duke University Medical Center. Its internationally known, and excellent in every way. They have an incredible cancer center there. I met a urologist there. He was only one of two people in America who used a special type of surgery for this.

They actually froze off the tumor. and as I was waiting for the results, I thought thatthe waiting was worse than anything. The doctor finally comes in and says: "Well, we took three biopsies after we took this tumor off. Two were okay, but one was not."

"You have renal cell carcinoma." I said, "What is that?" Imade him repeat it three times. I said, "What does that mean?" He said, Bob it means you have kidney cancer, but don't worry, we got it all. Well, weve heard that before. Oh, we got all the cancer.

Fran: He said We got it all, but I have to be honest with you, this type of cancer has been known to return.

Bob: He really told me to be aware, to be on guard. This could return. He didnt tell me to change my lifestyle in any way, but on our drive home, its about a four-hour drive, we said We've got to do something here and thats when we both decided: No meat, no dairy, nothing like that at all, butthat we would both eatwhole food, plant-based. And thats how it all started. Sort of a long story. That's how we both went whole-food, plant-based.

Bob: I agree, but I think the diet saved my life. But you need to be ready to make the change. You cant push anyone into it. They have to want to do it. I have a little post-script to my doctor at Duke University. Well, he was a young guy, and I came back for a follow-up visit, and I had to have several of them, and first, he scoffed at me when I told him that I went plant-based. And then, I learned that years later, he went plant-based. That sort of made my day that the doctor did it as well.

Fran: Many, many people don't do what we did. We lost several friends and relatives because of that. We had three friends who died of prostate cancer because they refused to give up meat and dairy.

Bob: I think that Fran had the secret. We eat amazing meals.People that we know who know we are plant-based think that we just eat brown rice with some cooked vegetables on top. So Fran has made cooking more of a hobby, more of a challenge.

Bob: The thing is I think you can eat amazing dishes when you're plant-based.And we eat whole food plant-based, sowe don't eat oil as well. You can be that way by making creative food. By creating some delicious meals. We like international foods for example. Say one of you in your household wants to go plant-based, wants to try it, but thinks: Oh my husband no way, he has to have his meat.

I think one of the breakthroughs for people, can be to create beautiful looking and delicious tasting meals, not just super simple, but with a little bit of flare. And when we used to entertain before COVID, we would entertain people who loved to come to our house, they still want to come to our house because they know they are eating healthy and they are eating delicious food. High tasting food.Its a winner.

Fran: Typically in the morning we have oats in some form. Either oatmeal or I make granola out of rolled oats. On the weekend maybe it's pancakes or french toast, all healthy, all oil-free.

When we switched to the plant-based doctor here, the first thing he had us do was read Reverse and Prevent Heart Disease by Dr. Caldwell Esselstein. We thought we were eating very healthy because neither one of us has ever had a weight problem so olive oil was never an issue for us. I used it in salad dressing. I used it in cooking.

But reading this book prompted us to cut out all oil, and in the first month we each lost 10 pounds, and we didn't need to lose any weight.

Fran: It's just wasted calories with no nutritional value. So I either use water or vegetable broth in sauteing. We eat a wide variety of foods, in many different countries. Indian, Italian, Thai, Chinese, Vietnamese. We are just all over the place.

We can't travel, but we can travel with our tastebuds.I usually have a pot of soup all the time. I have a big pot of soup all the time in the fridge. Wonderful for lunch or if you need a quick dinner, a pot of soup and a baked potato, and I have this cheese sauce that I made with cashews or white beans. Ive got an air fryer, and I love to fryair fry french fries, total oil-free.

F: Tonight I am going to make zucchini circles in bread crumbs.I use nutritional yeast and some spices. You air fry them and they're delicious. And of course, I've got an instant pot that makes wonderful soups and stews. And when you make a big soup or stew, youve got food for several meals so you don't have to cook all the time.

It's very affordable to eat this way. With COVID, the price of meat has gone up. How could you possibly eat cheaper? You are buying fruits and vegetables and grainsand you are not buying meat and fish. So it's actually much cheaper to eat plant-based.

Bob: Some of the dinners that we've eaten recently: Enchiladas, and Pho which is the national Vietnamese soup,andweve had Chinese stir fry. Weve had Indian food... lasagna.

We spent many years in Thailand....Fran and I got friendly with a couple of the top chefs in Thailand where our headquarters were, and shes a great Thai cook. So we have delicious Thai curries or Thai stir-fries. Or noodle dishes. I love the noodle dishes Drunken noodles we had this week. Its one of my favorites.

(For more on their cooking and other tips check out theirYouTube Channel.)

Bob: And you dont need oil. I think the idea isbe creative, its fun, experiment with this time, but give it a try. We tell people if you are unsure that you want to go plant-based or not, just give it a try, even if its for one month. Just eat no meat and no dairy products for a month and see how you feel. The energy level alone is a turn on.

Fran: One thing I wanted to mention, is that our stories are not unique. There are scores of people who reverse disease with a plant-based diet. Wemet a man who had type 2 diabetes so badlyhe was a veteran and he was going to a Vahospital, and he hadaninsulin pump. He switched to a plant-based diet, and he went backfirst of all, he had lost 60 pounds. He went back to the VA hospital. They said something's wrong with your insulin pump. Its not working. He said its not working because I am not using it anymore. He reversed his diabetes. And thats not an isolated story.

Fran: Absolutely. Its been 15 years.

Bob: I want to say that people are not living longer, they are dying longer. And our goal is to enjoy the third third of our lives. I dont want to be beholden to doctors and pills and tests and hospitals. I don't want that in my life, and I don't think anyonewants that whole thing. So, we are enjoying being in our 80s. We aren't walking aroundfeeling old.

We are actually reversing our age. We were actually 104 (before we started eating this way) and now we are back down into the 80s. And Fran is older than me.

Fran: I am older than Bob by 3 months. But we plan to keep feeling young

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How to Live Longer on a Plant-Based Diet, From Two 80 Year Olds - The Beet

A varied diet need not cost the Earth – E&T Magazine

Posted: February 15, 2021 at 3:47 pm

A diet of locally sourced, seasonal food could reduce CO2 emissions, but does that mean we can never eat an avocado again?

Uncertainty around the Brexit trade negotiations shone a spotlight on where the food we eat comes from. People began to think about what would be on our tables if some food products were no longer available or affordable.

Fortunately, the deal that was reached means that, on the whole, there are no tariffs for food imports or exports between the UK and the EU. The scrutiny of the origin of some food and the environmental cost of bringing it to our shores has shifted the consumers focus to the environmental cost of the year-round availability of certain foods.

Around half of the food we eat in the UK is produced here. Eating UK-grown fruit and vegetables when in season means that less CO2 is emitted through transportation.

In 2019, Our World in Data reported that food production is responsible for approximately a quarter of the worlds greenhouse gas emissions. It concluded that the largest contributor is the livestock and fisheries sector.

Raising animals on farms to produce meat, dairy and eggs is responsible for 31 per cent of food emissions. Much of this is methane, which sheep and cattle produce through enteric fermentation in their digestive processes. Methane is emitted when the animal belches. There are also emissions from managing pastures and the fuel used for farm vehicles. In dairy farming, researchers are experimenting with additives introduced to cattle feed, including garlic and cinnamon, to reduce the amount of methane produced in cows stomachs, but this does affect the taste of the milk produced.

Fishing also produces CO2 through the useof fuel for fishing vessels. In Scotland and north-east England, fishing boats go further for what is called distant water fishing and can be away for days or weeks at atime, while in the south-west of England, the catch is from coastal waters, with trawlers out for a day or less.

A vegetarian diet also has carbon pitfalls. The US environmental activist group, Environmental Working Group, produced The Meat Eaters Guide to Climate Change and Health. It reported that cheese consumption resulted in 13.5kg-CO2e/kg. CO2equivalent, or CO2e, is the collective termfor greenhouse gases and is the amount of CO2 which would have the equivalent impact of global warming. The CO2e figure for cheese is less than for lamb or beef (39kg-CO2e/kg and 27kg-CO2e/kg respectively) but more than pork or farmed salmon (12kgCO2e/kg), chicken (7kgCO2e/kg), and eggs (5kg/CO2e/kg).

The type of cheese also affects greenhouse gas emissions. Hard cheese requires more milk than soft cheese, and therefore has a higher CO2e because of the emissions from milk production.

Professor Mike Berners-Lee broke down the carbon footprint of many foods in his book How Bad are Bananas?. He says that UK farm animals convert 10 per cent of calories they consume into meat and dairy for human consumption and argues that it would be more efficient if crops were consumed directly by the UK population.

The perceived wisdom is that eating fruit and vegetables that have not been grown using artificial heating will result in a lower carbon footprint.

Eating local produce, grown without artificial heating and without shipping or air freight, has the lowest CO2 emission. For example, locally grown apples produce 0.3kg-CO2e/kg, compared with apples shipped in from New Zealand, which produce 0.6kg-CO2e/kg. One of the most dramatic figures in Berners-Lees calculations is asparagus. Grown in the UK it is responsible for 1.1kg-CO2e/kg but imported from Peru, it increases to 18.5kg-CO2e/kg. Root vegetables can be grown locally all year round and are easy to store without needing refrigeration powered by electricity, resulting in 0.3kg-CO2e/kg.

International trade

Brexit has meant some increases in costs for wholesalers. Now that goods cannot travel freely between the UK and the EU, the paperwork required to clear the customs checks adds around 65 (58) per heading (i.e. category). According to Simon Lane, managing director at fruit importer Fruco, a lorryload of root vegetables may contain broccoli, butternut squash and sweet potatoes, which are three headings, incurring a cost of 195 (174). This cost is incurred by growers exporting the vegetables and by importers to clear them at the port of entry, adding around 300-400 per lorry. Lane says wholesalers may have to introduce price increases gradually to recoup these costs.

Covid has also brought changes to traditional business models. The UK seafood industry exports around 70 per cent of its catch and imports around 90 per cent. The UK has a conservative palate, says Andy Gray, trade marketing manager at industry body Seafish. It is principally limited to white fish, cod and haddock, and the supply doesnt meet the demand. White fish from Iceland, Norway and Russia are imported to supplement the UKs catch. Other species caught by UK vessels, like Dover or lemon sole, are largely bought by the restaurant trade while langoustine, crab, lobster and finfish (e.g. salmon) are mostly exported. The closure of overseas markets and restaurants in the UK has meant that many fishermen are selling online to customers who are experimenting with new recipes during lockdown. The days catch is also being sold at the quayside.

Customers can buy directly from wholesalers who used to supply restaurants and customers collect from the depot, says Gray. We expect this to continue as a direct route to the customer. When markets open up again, it remains to be seen if fish like turbot or bass will only be sold overseas where they attract a premium price, or if UK consumers will drive up demand.

Similarly, oysters are not being exported, principally to France, but are now being offered to domestic consumers. In the 17th and 18th centuries they were the main source of protein for poor families because they were so plentiful. If they are readily available to buy, wild and farmed oysters may once again become a staple of our diets.

Professor Dave Reay teaches carbon management and education at the University of Edinburgh. He argues that the issue of food miles is more complicated than simply comparing mileage. Although a food product may come from further away, its production may be more efficient and its emissions may be lower than a home-grown option. In his book Carbon-Smart Food, he estimates that 60 per cent of the carbon footprint of an orange imported to the UK from Brazil is the use of fertiliser, pesticides and fuel for machinery at harvest time. If the orange is used to make juice, he calculates that 22 per cent of its carbon footprint is in distribution.

Consumer food choices play a part in reducing the carbon emission. If we only demand beautiful vegetables there will be more waste and that will have a knock-on effect for production emissions of food which is never consumed, says Reay. If we expect to eat everything we want all year round and ignore the seasons, there will be a production cost in terms of having to ship in food which we cant grow locally or try and grow it locally under conditions where we are using lots of heat and light.

For arable farming, crop production is responsible for 21 per cent of foods CO2 emissions accounts. A contributor is synthetic fertilisers, which contain ammonium and nitrogen, both of which contribute to greenhouse gas emissions. There are also CO2 emissions from agricultural machinery used to cultivate thesoil.

Agriculture has led to forests and grasslands being converted for livestock and growing crops, which increased CO2 emissions. Our World In Data estimated land for livestock to produce 16 per cent of emissions and land for arable farming, 8 per cent. The rate of deforestation for cattle ranching in Brazil, for example, means thatthe CO2 emission of its farmed beef is three times that of British beef. Other factors that contribute to CO2 emissions are savannah burning, ploughing or cultivating the soil.

The labour-intensive production of rice is also responsible for considerable methane emissions. Microbes, which thrive in the low-oxygen, high-carbon environment of the flooded paddy fields, are converted into methane. Introducing different varieties can reduce methane emission and increase productivity.

Seafish, the seafood industry body, argues that aquaculture has reduced its feed conversion ratio over the last 25 years. The feed conversion rate for farmed fish can be as low as 1.3:1, it says, compared with 3.5:1 for pigs and 2:1 for chickens. The carbon footprint for seafood varies according to the species; in all cases there is no farmland to convert or cultivate and unfed aquaculture species, such as mussels, have a particularly low carbon footprint.

Food transportation accounts for 6 per cent of foods total CO2 emissions, whereas processing, refrigeration and storage account for 18 per cent. Buying from local retailers, markets or directly from producers on a smaller scale can reduce the need for processing and energy for storage. Small quantities of seasonal food for immediate consumption can also contribute to reductions in packaging and waste. Doing this reduces energy consumption by the manufacture of packaging. A redesign, rather than elimination, of packaging is preferable, as durable packaging can prevent food waste.

The energy consumed in refrigerating and processing food has to be weighed against the environmental cost of having to throw away food. In 2017, research found that food waste accounts for 8 per cent of total greenhouse emissions.

Researchers at the University of Belgrade and the University of East Sarajevo, Bosnia and Herzegovina, analysed the levels of CO2 emission in food.

For bricks and mortar food retailers, they noted that the main sources of CO2 emission are electricity, transport, ventilation and heating, refrigeration and waste.

Taking the entire food value chain, from the farm to processing, the researchers found that meat processing has an average emission of 0.66kgCO2e/kg. Vegetable processing has a mean value of 0.07kgCO2e/kg and transportation to a regional distribution centre carries an average emission value of 0.13kgCO2e/kg.

Using renewable energy, improving energy efficiency and refrigeration in stores and maximising the efficiency of its vehicles,US chain Wal-Mart nearly doubled the size of its stores between 2005 and 2014 but limited its CO2 emission, which rose from 18.9 million ton CO2e to 21.9 million in the same period.

Reducing carbon emissions does not mean a poor or limited diet. It could open up a world of new tastes as consumers embrace a broader variety of seasonal food and introduce new food and flavours.

Protein

Producing animal feed for farm animals is the cause of 6 per cent of foods CO2 emissions. Sugar beet is used as a supplement in cattle feed to provide digestible fibre that helps fermentation in the rumen (the cows first stomach) to produce milk.

Sugar beet produced in the UK and fed to UK herds has few food miles, but other animal feed, such as soy bean for chicken feed, has a higher carbon footprint.

Soy production is responsible for deforestation in Brazil and Argentina, and also involves fertilisers, agricultural machinery and long-distance transportation.

Different ways to provide animal protein for animal feed are being researched by the React First project. Nottingham-based Deep Branch Biotechnology has developed a process to use CO2 from industrial emissions to generate a single-cell protein called Proton.

Nottingham Trent Universitys Poultry Research Unit is benchmarking Protons nutritional quality while the University of Stirlings Institute of Aquaculture is investigating the feasibility of a microbial single-cell protein with an amino acid profile for the aquafeed industry as an alternative to anchovies shipped from Peru and Chile.

The Institutes Dr Mnica Betancor explains: Aquaculture is the fastest-growing food sector, with the UK salmon industry expected to increase significantly. Such growth can only be achieved in a sustainable manner by replacing the traditionally used marine ingredients in aquafeeds fishmeal and fish oil for more sustainable options.

Feeds produced with this protein will require no arable land and minimal water usage for feeds with a carbon footprint that is 65-75 per cent smaller than todays feeds for farmed fish and chicken.

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A varied diet need not cost the Earth - E&T Magazine

Your diet plays a crucial role in PTSD: Know which foods to include in your meals for better mental health – Times Now

Posted: February 15, 2021 at 3:47 pm

Your diet plays a crucial role in PTSD: Know which foods to include in your meals for better mental health  |  Photo Credit: iStock Images

New Delhi:PTSD is a mental health condition. It is triggered by experiencing or witnessing a traumatic incident. This mental condition has become very common in people nowadays. There are many symptoms of PTSD like anxiety, depression, flashbacks of the incident, shock, fear, trauma, terror and nightmare. Therapy and medications work together to treat a patient suffering from PTSD. It is seen that people also get suicidal during the course of this mental condition. Taking proper care and correct supervision is very important to treat PTSD. One must first learn to accept his/her situation and then act as and when required. Mental health should be your number one priority.

Food plays a crucial role in improving your mental health. Bad eating habits can be harmful to someone who is suffering from PTSD and can spoil their overall mental and physical health. Proper intake of nutrition is very important to deal with such mental conditions. Your mind and body need the energy to fight your thoughts. Certain foods produce happy hormones and elevate your mood. A healthy diet is a possible treatment for PTSD. A diet that is rich in fibre and whole grains can lower the risk of this mental health condition. Understanding the relationship between PTSD and eating behaviour is very crucial. You must consume foods that are good for your mental health and give you strength.

Your mental health is equally as important as your physical health. Please take care of it while you can!

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

Get the Latest health news, healthy diet, weight loss, Yoga, and fitness tips, more updates on Times Now

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Your diet plays a crucial role in PTSD: Know which foods to include in your meals for better mental health - Times Now

The Great British Diet: how eating pulses and grains can help you lose weight and live longer – Telegraph.co.uk

Posted: February 15, 2021 at 3:47 pm

Fava, einkorn and emmer. You would be forgiven for assuming these were the names of east London whippetsor the offspring of some minor European royals. In fact, they are the forgotten ancient grains and pulses that could give your health a much-needed boost.

In this country, we are starting to get our heads around the almost magical health-giving qualities of pulses and wholegrains. We know the health benefits of gut-friendly, slow-proved sourdough made with good quality wheat compared to a starchy supermarket loaf and many of our store cupboards now contain a good range of chickpeas, beans, rice and lentils to add to curries, soups, salads and stews.

But when it comes to grains and pulses, most of us are stuck in a rut, and relying on mass-produced imported goods. Its time we learned to love the delicious, nutritious alternatives our land has to offer, which provide the variety of nutrients our bodies evolved to eat.

Along with plant-based protein, pulses and grains are rich in dietary fibre, which we could all do with eating more of, says nutritionist Amelia Freer. Eating two portions of wholegrains per day has been proven to help with weight loss and protect against diseases especially colorectal cancer, stroke, diabetes and heart disease.

Fibre is also considered the first step to a healthy gutas it feeds beneficial bacteria important for the immune system.

Modern wheat has become by far and away the dominant grain that is grown and eaten today, but its now mostly used in a processed state, with a diminished fibre content and nutritional value, says Freer.

During milling and processing (where grains are turned into flour and then made into other products like bread and pasta), the fibre-packed bran and the germ, which contains the vast majority of the grains nutrients, are often removed to make a finer, whiter flour.

British buckwheat flour is a delicious alternative to try in cakes and biscuits or for Shrove Tuesday pancakes this week. Buckwheat is actually a seed or pseudograin, so keeps you feeling fuller for longer than white flour, and its rich in nutrients such as magnesium and B vitaminsalong with protein and fibre.

Centuries-old grains like einkorn, emmer and spelt are generally thought to offer more protein, fibre, and vitamins than modern grains as they havent been processed through hybridisation or genetic modification. Rather, theyre grown just as they were centuries agoand are often better for us.

Spelt, which can be eaten whole, for example in salads, or milled for delicious bread or pastais packed with iron, micronutrients like magnesium important for activating muscles and nerves and creating energy in the body and B vitamins.

Spelt also releases energy more slowly, meaning you stay fuller for longer (good for anyone looking to lose weight) and can be kinder on sensitive stomachs compared to modern wheat that has been bred to contain a high gluten content.

Nick Saltmarsh, co-founder of Hodmedodswhich sells British-grown whole grains and pulses, recommends eating grains like naked barley and naked oats, where the husk naturally falls off the grain when theyre harvested.

Iron Age Britons knew a thing or two about how to get the most out of a Great British pulse. In an era when meat and dairy were more precious and protein had to be found from other sources, fava beans were once central to our diet. A precursor to the modern broad bean, they are still grown in abundance in this country but,rather than eating them, we mainly export them (around 200,000 tonnes, in fact, to Egypt alone).

Pulses like fava are high in protein, says Freer. Pulses tend to contain between 17-30 per cent protein (dry weight), and contain the essential amino acid lysine (which is relatively low in grains), so including pulses in a plant-based diet can be important to ensure all essential protein requirements are met.

They also contain antioxidant compounds, which contribute to our immune system, as well as resistant starch which is important for gut health.

Broadening your diet, and swapping new pulses and grains such as fava beans into your dishes, is an easy way to ensure youre getting a good range of micronutrients, which is vital for good health and protection from disease, she adds. Try using them to make falafel, use split fava beans in place of lentils for a dhal, or add them to casseroles as you would a bean or a chickpea.

There is an environmental upshot to all this too, says Saltmarsh. The more pulses we can get into British farming rotations the better that is for the soil and local environment.

Homedods was founded in 2012 following a project which examined what a sustainable and resilient diet would look like if it was supplied mainly from the agricultural hinterland of Norwich. One of the key things we identified was the huge benefits to be had from getting more vegetable proteins into our diet in place of animal protein, says Saltmarsh.

We then realised that most of the vegetable protein sources available on the British market are imported. Baked beans, which is the way the British consume most of the pulses in our diet, are from imported pulses.

And yet British farmers are growing pulses, particularly fava beans and a number of varieties of dried pea.

Unlike with meat, dairy or veg, freshness isnt so much of a concern, as most of this produce is sold dried or canned. But if you can buy local rather than imported produce, Saltmarsh says there may be a greater chance it will be grown to a higher standardand its more likely to arrive in your kitchen soon after harvest rather than after sitting in storage for a very long time, where its nutritional potential will start to diminish.

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The Great British Diet: how eating pulses and grains can help you lose weight and live longer - Telegraph.co.uk

I’m A Nutritionist & This Is What I Really Think About The New Dietary Guidelines – mindbodygreen.com

Posted: February 15, 2021 at 3:47 pm

In the first DGA published during a global pandemic, you'd think COVID-19 would get some airtime. Unfortunately, it only got one sentence. I know most of us are ready to see coronavirus in our rearview mirrors, but it's not history (yet).

The past 10 months have shown us scientific discoveries in real-time, linking preventable nutrition issues (e.g., vitamin D deficiency) with COVID-19. And considering immunity is a top priority, I think it's a miss the Dietary Guidelines did not take the opportunity to inform Americans of the links between nutrition and immune function. The singular mention in the DGA explains that, "people living with diet-related chronic conditions and diseases are at an increased risk of severe illness from the novel coronavirus."

I appreciate, however, that the DGAC (remember, they wrote the 835-page Scientific Report to inform the much shorter DGA) adds more color to the issue, calling out two, concurrent epidemics in our country: "These parallel epidemics, one noninfectious (obesity and diet-related chronic diseases) and one infectious (COVID-19), appear to be synergistic."

Schneeman explains the committee faced a logistical, timing challenge: "The COVID-19 pandemic emerged as the committee moved into its final phases of work." She went on to say that, "As a committee, we were struck with the vulnerability of those with diet-related chronic diseases (e.g., obesity, type 2 diabetes, and cardiovascular disease) to the most serious outcomes from infection with the virus. In addition, the disruptions due to the pandemic have resulted in food insecurity and hunger, increasing the challenges to make healthful dietary choices."

DGAC member Regan Bailey, Ph.D., MPH, R.D., echoes this paradox, sharing that while "nutrition is critical to the immune defense and resistance to pathogens, both undernutrition and overnutrition can impair immune function." (Bailey is a professor in the Department of Nutrition Science at Purdue University, as well as director of the Purdue Diet Assessment Center.)

At mindbodygreen, we recently explored undernutrition in the complex problem of food insecurity, as well as overnutrition (and unhealthy nutrition patterns) in the synergy between metabolic health and immunity.

Based on these insights, I believe embracing healthful nutrition patterns, supporting food security initiatives, addressing nutrient gaps, and maximizing other lifestyle factors (e.g., physical activity, sleep, etc.) are powerful levers we can choose to pull to improve metabolic health, and thus our immune system.

Indeed, DGAC member Linda Van Horn, Ph.D., RDN, L.D., professor of preventive medicine at Northwestern University, and Chief of the Nutrition Division at Feinberg School of Medicine, underscores the fact that, "now more than ever, the importance of healthy eating, weight control, and prevention of both cardiometabolic and infectious diseases is a recognized goal, worldwide."

Ultimately, diving deeper into the nutrition/immune system relationship in the Dietary Guidelines was passed onto the next iteration (20252030). In the meantime, Donovan shares these actionable insights: "a healthy immune system depends upon an adequate intake of many nutrients, protein, long-chain polyunsaturated fatty acids (especially omega-3s), vitamins (e.g., vitamin C and the fat-soluble vitamins A, D, and E), and minerals (e.g., iron and zinc)."

In addition to these macro- and micronutrients, Donovan explains that, "the best place to get immune-supporting nutrients is from whole foods, particularly fruits and vegetables, which provide dietary fiber and phytonutrients that benefit the gut microbiome and immune function."

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I'm A Nutritionist & This Is What I Really Think About The New Dietary Guidelines - mindbodygreen.com

Kingman Diet Tip of the Week: Write it down – Kdminer

Posted: February 15, 2021 at 3:47 pm

Hi. This is Eunice from Diet Center.

Keeping track of what we eat is important to our weight loss success. It should be documented in writing, not just tracked mentally.

Many people feel that they are following their weight loss program well, but still are not losing weight. Part of the problem may be that they are estimating how much is being eaten.

If intake is tracked more accurately by keeping a food journal, we may be surprised by what we discover about our eating habits.

The following examples reflect the importance of tracking in writing what you eat to better determine why you may not be losing weight.

A study showed that people tend to underestimate their intake by about 800 calories.

Have you ever thought about what types of activities burn 800 calories?

Aggressive cross-country skiing averaging 58 mph depending on the participants body weight will burn almost 800 calories per hour.

Jumping rope or running seven-minute miles burns about 780 calories per hour.

Most of us may not have the time, energy or circumstances to participate in these types of activities, so here are some that may be a little more doable but still does not burn those types of calories.

Here are ways that can burn about 500 calories a day through aerobic exercise roughly 30 minutes of jogging at 8.6 mph, 60 minutes of jogging at 5 mph, 50 minutes of playing basketball, 60 minutes of swimming laps, or just over 100 minutes of walking at 3.5 mph, according to Harvard Health.

Those averages are based on an individual that weighs 155 pounds.

Exercise is important to our health and well-being, but wouldnt it be easier to keep a food journal to help avoid overestimating how many calories we consume?

Studies show people underestimate how much fat they consume.

Did you know that one gram of fat contains nine calories, one gram of carbohydrates and protein contains about four calories, and one gram of alcohol contains seven calories?

Because 28 grams or two tablespoons equals one ounce, calories from fat and alcohol can add up very quickly.

An American Dietetic Association survey found consumers routinely overestimate the portion size of pasta, rice, vegetables and meat.

A half-cup serving of cooked pasta or one-third cup of cooked rice equals about 80 calories.

One cup of raw vegetables or a half cup of cooked vegetables (excluding starchy vegetables) contains about 25 calories, and three ounces of cooked lean meat contains about 165 calories.

If your weight loss seems to be slowing down, take a closer look at your eating habits. You may be consuming more calories than you realize.

Thank you for reading Diet Centers tip of the week.

If you are struggling with weight loss, call 928-753-5066 or stop by Diet Center at 1848 Hope Ave. in Kingman.

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Kingman Diet Tip of the Week: Write it down - Kdminer

Editorial: What should be in Bend’s emissions diet? – The Bulletin

Posted: February 15, 2021 at 3:47 pm

It has a menu of options it is looking at, from more renewable energy to recycling. And its not only choosing what strategies to prioritize but also could discuss what should be mandatory and what should be voluntary. Not everyone will feel like they are being done a favor.

The committee doesnt make the final decision. It is making recommendations. But we have to imagine the Bend City Council will take the committees recommendations seriously. So if you want to influence Bends emissions diet, let the committee know what you think. For now the best email for the committee is clacy@bendoregon.gov.

Unfortunately the actual action matrix the committee discussed at its Thursday meeting is not available online. It should be. We got a copy by asking for it from Cassie Lacy, the city staff member working with the committee. The matrix is not all that different, though, from the strategy options in the Bend Community Climate Action Plan. That is online and easy to find.

We are going to highlight a few options we found interesting, but you should check it out for yourself.

The city could create incentives. The city could create a revolving loan fund to finance more renewable energy. It could also just try to raise more community awareness of options.

Once again, the city could create incentives, create a revolving loan fund or just promote education and the incentives provided by utilities.

The Department of Energy set up ratings for energy efficiency of homes. The Bend City Council debated it in the past. Should Bend make it mandatory for new homes or homes that go up for sale? It is a good way for people to get information that might help save them money in the future. But a home could be efficient and still use way more energy than another similar home because of choices the people who live in it make.

Many of these ideas are about improving recycling and reducing waste, through encouraging different behavior.

The problem with making a choice within the existing action matrix is that there are no numbers attached. How much do things cost? Which are more cost effective in improving efficiency or reducing emissions? And how much time and effort is involved to get them going? Its easy to be attracted to some of these options, but from the information presented to the committee its hard to know which are truly pretty.

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Editorial: What should be in Bend's emissions diet? - The Bulletin

What is a heart healthy diet? El Paso cardiologist says it doesn’t have to be restrictive or complicated – KVIA El Paso

Posted: February 15, 2021 at 3:47 pm

EL PASO, Texas - Whether you've recently had heart surgery, had it years ago, or just want to eat healthier to protect your heart, local cardiologist Dr. Chalam Mulukutla with Las Palmas Medical Center says consistency in your heart healthy diet is the key to success.

"A heart healthy diet means to eat healthy, but that can be tough because a lot of times people try to do too much or too many changes at once," said Dr. Mulukutla. "Don't make too many drastic changes. It is a balance to eat the things we want to along with the things we need to and that is it only way you will be able to stick with it."

Many times, Dr. Mulukutla said, people think a heart healthy diet has to be restrictive or complicated. But that isn't the case.

"If you're going to make changes, make them gradually," said Mulukutla. "Try and change one unhealthy eating habit at a time and every several weeks. For instance, start with sugary sodas, just concentrate one that for a few weeks. Then, maybe we start to talk about adding in eating more fiber-rich foods or more vegetables. But the goal should always be to start with one or two changes and then gradually incorporate others."

Can food improve your heart health? Dr. Mulukutla says yes. "Food can absolutely improve your heart health and prevent heart disease. Some studies show food can contribute to about 40% improvement in cardiac mortality. While it varies by individuals, sticking to some of the basics in the Mediterranean dieteating grain, nuts, fruits and veggies, as well as the right type of fat and food is key."

But does a heart healthy diet mean you can't eat fats or certain foods? "If you get into the nitty gritty, there are certain types of fats that aren't good for you and those can sometimes be included in meat, dairy and poultry," Dr. Mulukutla said. "Olive oil and foods like avocado are rich in 'good fats.' But the biggest thing to remember is that you can eat what you want as long as you have portion control. Ultimately, your diet is based on how many calories you eat per day, so portion control, even with foods that have some of those bad fats will cut down on how much you are putting into your body."

"The most important advice I can give is that being heart healthy is a whole lifestyle choice. If you are active and eat healthy for the most part, it doesn't mean you have to compromise all the time what you choose to eat. Your heart and health are in your control."

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What is a heart healthy diet? El Paso cardiologist says it doesn't have to be restrictive or complicated - KVIA El Paso


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