Diet influences numerous aspects of health, including weight, athletic performance, and risk of chronic diseases, such as heart disease and type 2 diabetes. According to some research, it may affect mental health, too.

Anxiety and depression are among the most common mental health conditions worldwide. According to the World Health Organization (WHO), depression could be one of the top health concerns in the world by 2030.

Therefore, it is not surprising that researchers continue to search for new ways to reduce the impact of mental health conditions, rather than relying on current therapies and medications.

Nutritional psychiatry is an emerging area of research specifically looking at the role of nutrition in the development and treatment of mental health problems.

The two main questions that researchers are asking in relation to the role of nutrition in mental health are, Does diet help prevent mental health conditions? and, Are nutrition interventions helpful in the treatment of these conditions?

Article highlights:

Several observational studies have shown a link between overall diet quality and the risk of depression.

For example, one review of 21 studies from 10 countries found that a healthful dietary pattern characterized by high intakes of fruit, vegetables, whole grains, olive oil, fish, low fat dairy, and antioxidants, as well as low intakes of animal foods was associated with a reduced risk of depression.

Conversely, a Western-style diet involving a high intake of red and processed meats, refined grains, sweets, high fat dairy products, butter, and potatoes, as well as a low intake of fruit and vegetables was linked with a significantly increased risk of depression.

An older review found similar results, with high compliance with a Mediterranean diet being associated with a 32% reduced risk of depression.

More recently, a study looking at adults over the age of 50 years found a link between higher levels of anxiety and diets high in saturated fat and added sugars.

Interestingly, researchers have noted similar findings in kids and teenagers.

For example, a 2019 review of 56 studies found an association between a high intake of healthful foods, such as olive oil, fish, nuts, legumes, dairy products, fruits, and vegetables, and a reduced risk of depression during adolescence.

However, it is important to keep in mind that while observational studies can show an association, they cannot prove cause and effect.

Also, even with randomized controlled trials, there are several limitations when it comes to nutrition research studies, including difficulties with accurately measuring food intake.

Researchers often rely on participants recalling what they have eaten in previous days, weeks, or months, but no ones memory is perfect.

The research into whether dietary interventions can help treat mental health problems is relatively new and still quite limited.

The SMILES trial was one of the first randomized controlled trials to examine the role of diet in the treatment of depression.

Over 12 weeks, 67 individuals with moderate or severe depression received either dietary counseling or social support in addition to their current treatment.

The dietary intervention was similar to a Mediterranean diet, in that it emphasized vegetables, fruits, whole grains, oily fish, extra virgin olive oil, legumes, and raw nuts. It also allowed for moderate amounts of red meat and dairy.

At the end of the study, those in the diet group had significantly greater improvements in depression symptoms. These improvements remained significant even when the scientists accounted for confounding variables, including body mass index (BMI), physical activity, and smoking.

Furthermore, only 8% of individuals in the control group achieved remission, compared with 32% of those in the diet group.

Although these results seem promising, the SMILES study was a small, short-term study. As a result, larger, longer term studies are necessary to apply its findings to a larger population.

Replicating the findings is important because not all research agrees with them. For instance, in a study that recruited 1,025 adults with overweight or obesity and at least mild depressive symptoms, researchers investigated the impact of both a multinutrient supplement and food-related behavioral activation on mental health outcomes.

The scientists found no significant difference in depressive episodes compared with a placebo after 12 months.

In the same year, though, a meta-analysis of 16 randomized controlled studies did find that dietary interventions significantly reduced symptoms of depression, but not those of anxiety.

It is, therefore, difficult to draw solid conclusions from the existing body of research, particularly as the type of dietary intervention under investigation has varied greatly among studies.

Overall, more research is needed on the topic of specific dietary patterns and the treatment of mental health conditions. In particular, there is a need for a more standardized definition of a healthful diet, as well as for larger, long-term studies.

In addition to dietary patterns, scientists are interested in the potential effects that individual nutrients in the form of dietary supplements might have on mental health.

Scientists have found links between low levels of certain nutrients such as folate, magnesium, iron, zinc, and vitamins B6, B12, and D and worsening mood, feelings of anxiety, and risk of depression.

However, there is inconclusive evidence on whether consuming extra amounts of these nutrients in supplement form offers further benefits for mental health.

For instance, if someone is deficient in magnesium, for example, taking a magnesium supplement might help improve symptoms. However, if someone is getting adequate amounts of magnesium in their diet, it is unclear whether taking a supplement will provide any benefits.

Omega-3 fatty acids are essential fats that play a key role in brain development and cell signaling. An article in Frontiers in Physiology discusses how they reduce levels of inflammation.

Due to their anti-inflammatory effects and importance in brain health, scientists have investigated omega-3s for their potential effects on mental health.

While more research is still needed, in 2018 and 2019, reviews of randomized controlled trials found omega-3 supplements to be effective in the treatment of anxiety and depression in adults.

However, as with vitamin and mineral supplements, it remains unclear whether omega-3 supplementation can help improve mood in most individuals or whether it is primarily effective in those with the lowest intake of omega-3s.

Overall, when it comes to taking supplements for mental health, there is still a lot we do not know, including what the optimal doses are for various populations and the long-term safety and effectiveness.

Therefore, experts recommend acquiring the majority of these nutrients through a healthful and varied diet. Anyone who is concerned that they are unable to meet their nutrient needs through diet alone should speak with a doctor to discuss whether supplements may be helpful.

While there is a need for further research, observational studies suggest, overall, that there is a link between what people eat and their mental health. Why nutrition may have this effect is still unknown, though.

There are several theories on how diet may influence mood or the risk of conditions such as depression and anxiety.

Some scientists believe that the inflammatory effects of certain dietary patterns might help explain the relationship between diet and mental health.

Several mental health conditions appear to have links with increased levels of inflammation. The authors of journal articles in Frontiers in Immunology and Current Neuropharmacology discuss this relationship.

For example, diets associated with benefits for mental health tend to be high in fruits, vegetables, whole grains, and healthful fats all of which are foods rich in anti-inflammatory compounds.

A review of observational studies supports this theory, as diets high in antioxidants and anti-inflammatory foods were associated with a reduced risk of depression.

Still, the exact relationship between diet, inflammation, and alterations in mental health is not well-understood.

Another possible explanation is that diet may affect the bacteria in the gut, which people often refer to as the gut microbiome.

Ongoing research has found a strong link between gut health and brain function. For example, healthy bacteria in the gut produce approximately 90% of the neurotransmitter serotonin, which affects mood.

Furthermore, early research shows a potential link between a healthy gut microbiome and lower rates of depression.

As diet plays a major role in the health and diversity of the gut microbiome, this theory is a promising explanation for how what we eat may be affecting our mental well-being.

Finally, there is the possibility that diet plays a more indirect role in mental health.

It may be that individuals with healthful diets are more likely to engage in behaviors that are also linked with a reduced risk of mental health conditions, such as engaging in regular physical activity, practicing good sleep habits, and refraining from smoking.

It is important to keep in mind that many factors can influence both eating habits and mental health.

According to MentalHealth.gov, factors that can contribute to mental health conditions include biological factors, such as genetics, life experiences, and family history. Socioeconomic status can also affect mental health, as can access to food and overall diet quality.

Mental health can, in turn, affect eating habits. For example, it is not uncommon to turn to less healthful foods, such as sweets or highly processed snack foods, when feeling angry or upset.

Similarly, many antidepressants and anti-anxiety medications can increase appetite and cravings. In both of these situations, struggling with mental health can make adhering to a healthful diet more difficult.

Overall, while diet may be an important factor for mental health, it is important to remember that many other aspects of life can also contribute to mood.

The study of nutrition and how it affects mental health is ongoing.

And while more research is needed, current studies suggest that we may have some influence over our mental health through our food choices.

Still, we need to keep in mind that diet is just one piece of the much more complex topic that is mental health.

As a result, it is important for anyone who is experiencing depression or anxiety symptoms or has general concerns about their mental well-being to work with a trusted healthcare provider to develop a personalized treatment plan.

Continue reading here:
Nutrition and mental health: Is there a link? - Medical News Today

We all have bits that bother us. And if you dont, all power to you. But if you are looking to tone up, youve come to the right place.

Were all built differently, but in general, excess fat accumulates predominantly around mens stomachs, as Alex Ruani, a doctoral researcher in nutrition science education at University College London and co-founder at the Health Sciences Academy, explains.

Belly fat is a way to refer to our central fat that is, the fat under the abdominal skin (abdominal subcutaneous fat) and fat surrounding our core organs within the abdominal cavity (visceral fat), she says.

How much central fat we carry is usually influenced by our inherited genes, age, gender, hormones, and lifestyle factors like diet, stress and sleep.

While its true that women tend to carry more body fat than men on average, 10 per cent more men tend to carry a higher percentage of visceral fat, Ruani continues. This difference in fat distribution is mainly explained by our hormones.

If youve spent any time at all looking into the best ways to lose weight, youll have likely heard that visceral fat = bad. This is because it puts pressure on your organs, which in turn can lead to all kinds of health complications. While that is true, Ruani wants you to know that, in moderation, it's actually a good thinkg.

We actually need it," she says. "Omentum' is the scientific name we give to this apron of fat that protects your internal organs. This large sheet of fat stretches over your intestines, liver, and stomach like an elastic apron, and even plays a role in immunity due to small filters between the fat cells which fillet antigens and bacteria. However, when we carry too much of this fat, it can backfire and give rise to a number of cardiometabolic problems like insulin resistance and chronic inflammation around the whole body, not just the abdomen.

Which explains why there's a point below which your body fat percentage will not drop, without you getting seriously ill.

That said, for many, theres an obvious aesthetic pressure to lose excess body fat, especially around the stomach. And if you are going to try to reduce your body fat, you need do it in a healthy way. To do this, youll want to look at three factors: lifestyle, nutrition, and exercise.

Often when were trying to lose weight (or build muscle or improve fitness) we focus on what we eat and how we exercise. Both of these are valid, and well get to them later. But sometimes, underlying lifestyle issues work to undermine our progress without us even realising.

Before you decide to ditch your daily flat white in favour of metabolism-boosting green tea, think about fundamental changes you can make to support your transformation. These are the foundations that will help build solid progress not just for a quick fix, but longterm.

Research indicates that high stress levels can cause you to preferentially gain abdominal fat through chronic production of the stress hormone cortisol, says Mike Molloy, founder of M2 Performance Nutrition. High cortisol levels increase appetite and drive abdominal fat storage. Therefore, any activity that heightens the stress response can also lead to fat gain. This makes evolutionary sense. When we're in periods of acute stress say, due to the threat of attack, or because all the wildebeest have disappeared our bodies cling onto as much energy as possible. The problem is that your stress comes from your inbox, not what's out on the savannah.

The best solution to stress? That would be exercise, which in turn burns calories and helps torch fat. Another tool is meditation, which can help with our next problem

Lack of sleep is possibly the biggest stress that people deal with on a day to day basis, says Molloy. A study published in the journal SLEEP found that lack of sleep correlates strongly with increases in abdominal fat in people under 40. The study found that people sleeping less than five hours a night had a 32 per cent gain in visceral fat, versus only 13 per cent in people getting seven hours per night.

The solution is to ban laptops and phones from the bedroom (books get a pass). Set yourself a bedtime to at least actually be in bed each night, and dont eat or exercise too late as you want your body to be slowing down for your nightly rest, not ramping up.

A low-quality diet can also lead to preferential abdominal fat gain, says Molloy. Obvious, that one, but it bears analysing. Low fibre intake, excessive alcohol, trans fat consumption and too much fructose have all been associated with increasing visceral fat.

Everything we eat or drink has an affect on our bodies. Too much of the wrong thing can not only affect your mood and impact other factors like sleep, but it can cause your body to store fat. Which is why one of the best ways to balance your bodyweight is through managing what you eat.

The simple truth is that losing weight occurs as a result of burning more calories than you consume. This forces your body to turn to its fat stores for energy, instead of what you put in your mouth. As a rough rule of thumb, youll need to burn 7,000 calories to shift 1kg of fat. Which is why there's truth to the old adage that you can't out-train a bad diet.

Minimising your alcohol intake, avoiding fried foods, eating less added sugar and more fibre, consuming adequate protein, and drinking enough fluids all help to promote metabolic changes that are favourable to reducing abdominal fat, says Ruani.

She suggests you incorporate the following into your daily diet to give yourself the best chance of cutting fat as well as boosting overall wellbeing: cruciferous vegetables (including broccoli, cauliflower, spouts); root vegetables (carrots, sweet potatoes, parsnip); allium vegetables (onion, garlic); greens (spinach, string green beans); legumes (beans, lentils, peas); nuts and seeds; and oily fish.

Which doesnt mean you need to ditch those afterwork drinks, or movie and pizza night, entirely.

So many people think that you cant eat delicious tasting foods on a diet, says Greg Douchette, a professional bodybuilder and fitness trainer. This is far from the truth. The main thing to remember is to eat what you enjoy, but simply make those foods lower in fat, and higher in protein and fibre. This way you can enjoy your meals and be satiated while remaining in a calorie deficit.

Just some of the fun foods on Douchettes diet plan include protein pancakes, diet sodas, popcorn and fat free Greek yoghurt.

Whatever youre eating, an often overlooked yet key component is making sure youre drinking enough. (Water, that is).

Staying well-hydrated not only gives you a metabolic boost, which is important for calorie expenditure, but also helps with satiety, explains Ruani. In fact, we know that drinking 500ml of water temporarily increases metabolic rate by 30 per cent and that drinking two glasses of water before a meal results in fewer calories eaten.

Hulton ArchiveGetty Images

Diet alone won't cut it, though. In fact, it can exacerbate the issue over time. Remember cortisol? Prolonged periods in a calorie deficit make your body think it's starving because that's exactly what's happening so it goes into self-protection mode. Cortisol spikes and it clings onto any excess energy, storing it preferentially as belly fat rather than burning it off. To counteract that, you need to exercise. But you already knew that.

What you might not know is that it's physically impossible to target fat stores in just one area of the body. As a professional bodybuilder, Douchette knows this well.

Unfortunately for many men, genetics dictates where your fat is going to come off first, he says. Often men lose fat in the stomach is the last, while for some its first. This is not something you can alter. If you happen to store fat in your belly more, be thankful that you are probably going to have leaner legs or arms. If you had a leaner stomach, youd probably be complaining that you carry too much fat in your arms, legs or hips.

In other words, sit-ups aren't going to get rid of the fat around your stomach, any more than press-ups will torch the stuff on your chest. You need to get rid of fat everywhere to see a change in the places that you're most concerned about. And the key to that, Molloy says, is getting out and burning calories day in, day out.

Obviously cardio is a great way to burn a large number of calories, but it appears to be especially effective for losing visceral fat, he says. A 2015 study found that basically all types of cardio reduced belly fat. What is interesting is that the study examined low-intensity with high-volume, and high-intensity with low-volume exercise. Both groups lost substantial amounts of visceral fat.

Add in strength training, Molloy says, and youll only increase the beneficial effects. One study involving overweight teenagers found that the combination of weight lifting and aerobic exercise led to the greatest reductions in visceral fat.

Unsure which weightlifting moves will help you torch that excess fat? Scott Britton, co-founder of the Move Forward Programme and Move Forward Gym, put together the following circuit to help you do just that. Work for 20 minutes, with an ascending range of repetitions. That means for round one, you do three reps of each exercise, in order, with no rest. Take a quick breather, then repeat, this time with six reps. Next time, go up to nine. Continue until the buzzer sounds. Next time, try to beat the rep count you reached.

The deadlift is the king of movements to help build muscle whilst burning calories, both throughout the exercise, and afterwards, says Britton. The rapid rise in heart rate during burpees gets you into the classic fat-burning range, and the butterfly is one of the best forms of sit-up, allowing you to use the full range of the abdominal muscles.

Sets: As many as possible

Reps: 3, 6, 9 etc

Rest: None

The classic deadlift is done with a barbell, but it works with anything heavy, be it dumbbells, kettlebells or just a rucksack full of books. Place the weight on the floor in front of you, then hinge your hips back and bend your knees to grab it. Keeping your chest up and shoulders back, drive your hips forward to lift the weight. Pause at the top, then slowly lower and repeat.

Sets: As many as possible

Reps: 3, 6, 9 etc

Rest: None

If you used a barbell for the deadlifts, that's your bar. If not, try a broom handle on a box. Or just use your imagination. Start with a normal burpee (drop from standing into a press-up position, then kick your feet back between your hands and leap into the air) but when you jump, cross sideways over the bar. Repeat for reps.

Sets: As many as possible

Reps: 3, 6, 9 etc

Rest: As needed after each round

Sit on the floor with the soles of your feet touching and knees flared out. Press your lower back into the floor, then crunch your abs lift your chest towards your knees. Pause, then slowly lower and repeat.

Dont beat yourself up if you find it difficult to stick to the plan. Ultimately, how you want to look is up to you. But if you do have the patience and dedication for a long, slow transformation, you can build a foundation for a fitter future without sacrificing the fun stuff.

Like this article? Sign up to our newsletter to get more articles like this delivered straight to your inbox

SIGN UP

Need some positivity right now? Subscribe to Esquire now for a hit of style, fitness, culture and advice from the experts

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

See the original post here:
How to Lose Belly Fat | Belly Fat Exercises and Diet - esquire.com

Anthony Makins, 31, from London, shares with Men's Health how being stuck indoors during the pandemic kickstarted a healthier lifestyle.

I've always been in decent shape, and have been going to the gym since I was 16. But after leaving university, I've struggled to maintain the level of fitness I had back then, when I was doing a lot of boxing training. For the last few years I had setand then failedresolutions to get back to a certain weight and reduce my body fat to a level where I could really see my abs again.

I wasn't paying enough attention to my diet. I'd often overeat at the weekends, usually junk food. And despite being fairly active, looking back I wasn't working out at the gym with as much intensity as I thought.

The turning point came in early 2020, which looked like it was going to be the third year in a row where I wasn't going to achieve my New Year's resolution. I was feeling frustrated, and started looking at what I was doing in the gm and considering whether I'd been training wrong all this time. I thought that really, given the time and money I've spent over 15 years of gym memberships, I should be in brilliant shape, otherwise what was I doing there?

I did some research, buying the two UP Fitness books on meal plan and training plan design, and made some adjustments to my gym routine and diet. But it wasn't until lockdown in March when the gyms closed that I was really forced to make changes, and focus on how I was working out and what I was eating, to ensure I could still make progress while training at home. I decided to use the money I'd been saving on a gym membership to try UP Fitness' LiveUP coaching program.

I used to lift weights 4 days a week following my chest, back, shoulders and leg days. I stuck with the same workout for months and didn't see any change, so would feel like I had to be doing this just to maintain the body I did have, meaning I would sometimes lose motivation and see it as a chore. I hated cardio and never really did it unless I was training for something specific, like a triathlon, and while I started cycling to work, I wasn't able to this every single day.

The key changes to my training involved training less frequently with more intensity, giving myself sufficient recovery time. I also changed my workout split to full body workouts and began super-setting all of my exercises. And I'm generally more active on a day-to-day basis, hitting 12,500 steps per day without any need for dedicated cardio. My program changes every month, which keeps it interesting, and I make sure I improve my performance in every session and leave the gym knowing I couldn't have worked harder.

I thought I was a healthy eater, but in retrospect I was consuming far too much protein (2 shakes a day) and constantly felt bloated. I've been meal-prepping during the week for a couple of years now, but would regularly snack in between meals on protein bars and nuts, and then go off the rails at weekends with pizzas and curries. Now I eat four well-spaced meals throughout the day, and don't snack at all as they keep my full. I measure my foods based on food group portion sizes, which has made it easier to track my macronutrients and also allows me to be flexible when I am out at a restaurant. I've learned so much about building a sustainable, balanced diet that doesn't rely on counting calories, and how to combine nutrition with training to get the maximum results.

I lost 15 pounds in 11 weeks during lockdown, dropping from 173 to 158 pounds. After that, I started putting on muscle mass. I feel a lot fitter and stronger. I also look forward to every training session a lot more, and am really enjoying each workout and the progress I'm making. And I'm not finished yet: my next goal is to try and build more muscle, though I'm finding that gaining weight once it's off is actually a much slower and harder process than losing it in the first place!

My biggest tip is to make sure you're progressing your performance each week: you should leave every session knowing you couldn't have done any more. No cheating on form, and no getting distracted. You also need to structure your diet so that you can stick to it. It should be sustainable enough that you don't feel the need to cheat on weekends. And finally, consider investing in a good trainer, even if it's just for the first few months to get you on the right track. It's a drop in the ocean compared to all of the money you might spend on a gym membership.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Read more from the original source:
Switching Up My Diet and Workouts Helped Me Lose Weight and Pack on Muscle - menshealth.com

Healthy diets come with a variety of potential benefits, including everything from less brain fog to a lower risk of developing certain diseases and chronic conditions. If you generally eat healthily but occasionally indulge in some junk food, you may be sabotaging the benefits youd otherwise get from your healthy diet, according to a new study from Rush University Medical Center.

The study focused specifically on the Mediterranean diet, which has been the subject of many studies linking it with positive impacts on health. The researchers used data on 5,001 older adults who participated in the Chicago Health and Aging Project.

The project aimed to evaluate the participants cognitive health by testing them every three years using a cognitive assessment questionnaire. The participants also provided details about which foods they consumed from a list of 144 options.

By analyzing this data, the researchers behind this new study found that participants who closely followed the Mediterranean diet also had slower cognitive decline over the years of the evaluation. On the other hand, participants who consumed more Western diet foods listed as things like pizza and processed meats didnt get any of the cognitive benefits from the healthy foods in their diets.

One of the researchers on the study, Puja Agarwal, Ph.D., said:

The more we can incorporate green leafy vegetables, other vegetables, berries, olive oil, and fish into our diets, the better it is for our aging brains and bodies. Other studies show that red and processed meat, fried food and low whole grains intake are associated with higher inflammation and faster cognitive decline in older ages. To benefit from diets such as the Mediterranean diet, or MIND diet, we would have to limit our consumption of processed foods and other unhealthy foods such as fried foods and sweets.

Go here to read the rest:
Study finds it only takes a bit of junk food to spoil a healthy diet - SlashGear

As cases of coronavirus continue to rise, taking daily precautions such as washing your hands, social distancing, exercising and getting enough sleep is key to lowering risk of infection.

But maintaining a healthy diet to help boost your immune system may also give you an edge. It's important to note that no research has been done on foods that help fight against COVID-19 specifically.

However, previous studies have found that eating certain foods can improve your health and strengthen your body's ability to fight other invasive viruses.

Here are nine expert-approved foods to stock up on during your next grocery store trip, along with creative ideas on how to add them to your diet:

Red bell peppers reign supreme when it comes to fruits and vegetables high in vitamin C. According to the U.S. Department of Agriculture,one cup of chopped red bell peppers containsabout 211% of yourdailyvalueof vitamin C. That's about twice more than an orange (106%).

A 2017 study published in the National Institutes of Healthfound that vitamin Ccontributes toimmune defenseby supporting a variety of cell functions and can lower the risk of respiratory infections. It can also helpthe growth and repair of tissues in your body.

"Daily intake of vitamin C is essential for good health because our bodies don't produce it naturally," Dr. Seema Sarin, an internal medicine physician atEHE Health, tells CNBC Make It.

She suggests slicing one up and eating it raw with hummus as a crunchy snack or mixing some into your salad. If you prefer them cooked, throw a handful in a pan for a quick stir-fry.

Broccoli is also rich in vitamin C. Just half a cup contains 43% of your daily value of vitamin C, according to the NIH.

"Broccoli is packed with phytochemicals and antioxidants that support our immune system," says Sarin. It also contains vitamin E, an antioxidant that can help fight off bacteria and viruses.

According to the Dietary Guidelines for Americans, vitamin C is one nutrient Americans aren't getting enough of in their diet, so finding simple ways to add it in is crucial.

"To get the most out of this powerhouse vegetable, eat it raw or just slightly cooked," says Sarin. "I love sauteing broccoli with garlic and Parmesan, or stir-frying with bell peppers, ginger, garlic and mushrooms."

Chickpeas contain a lot of protein, an essential nutrient made of amino acids that help grow and repair the body's tissues. It's also involved in synthesizing and maintaining enzymes to keep our systems functioning properly,according to the Academy of Nutrition and Dietetics.

"Chickpeas are also packed with zinc, which helps the immune system control and regulate immune responses,"Emily Wunder, a dietitian and founder of the nutritious recipes siteHealthier Taste, tells CNBC Make It.

Roasted chickpeas are great as a quick great snack or salad topper. Make sure they're completely dry before roasting. Then add a few tablespoons of oil (vegetable, canola or grapeseed oil all work well) and bake at 400 degrees Fahrenheit, stirring halfway through until they're crispy.

For a nice kick, Wunder suggests adding some salt and paprika.If you're using canned chickpeas, she says you'll want to rinse them thoroughly to cut down on sodium content.

Wunder enjoys half a cup of strawberries to get 50% of her vitamin C needs for the day.

"Vitamin C is great for strengthening your immune system," she says, because it can help protect cells from damage caused by free radicals that we're often exposed to in the environment.

Wunder recommends adding chopped strawberries to yogurt, oatmeal or on top of whole wheat toast with peanut butter. "Of course, they go well with smoothies, too," she says.

"Not only is garlic full of flavor, but it's packed with health benefits such as lowering blood pressure and reducing risk of heart disease," according to Sarin. "Garlic's immunity-boosting abilities come from its heavy concentration of sulfur-containing compounds, which can help fight off some infections."

Garlic has been shown in the past to help ward off the common cold. In a 2001 study published in Advances in Therapy, participants who took garlic supplements were less likely to catch a cold. And those who did get infected recovered faster than participants in the placebo group.

It's an easy vegetable to work into your diet, says Sarin. You can add to it anything from pasta sauce and salad dressings to soups and stir-fry dishes. She suggests aiming to consume two to three cloves per day.

"While sun exposure is the best source of vitamin D, it can also be provided by some foods, including mushrooms," says Wunder.

A 2018 review of mushrooms as a vitamin D source found that the "sunshine vitamin" can help enhance the absorption of calcium, which is good for bone health, and may also protect against some cancers and respiratory diseases.

Mushrooms are great as a side dish or appetizer. Wunder recommends roasting them at about 350 degrees Fahrenheit, using one to two tablespoons of oil, minced garlic and a dash of salt and pepper. For something more flavorful, bake button mushrooms stuffed with cheese, onion andartichokehearts.

"Spinach is rich in vitamin C and full of antioxidants that help shield our immune cells from environmental damage," says Sarin. "Plus, it has beta carotene, which is the main dietary source of vitamin A an essential component of proper immune function."

Like broccoli, it's best to consume spinach raw or slightly cooked. To incorporate more spinach into your diet, Sarin suggests blending it in a smoothie, cooking it with your morning eggs or, as an easy side dish, lightly sauteing with garlic.

"Yogurt is a great source of probiotics, which are good bacteria that can help promote a healthy gut and immune system," says Sarin.Recent studies have also found probiotics to be effective for fighting the common cold and influenza-like respiratory infections.

Sarin recommends choosing plain yogurt rather than anything too flavored or sweetened and topping it with fruit and honey. "Or, you can add it to your favorite post-workout smoothie," she says.

Those on a dairy-free diet can still benefit from almond-milk and coconut-milk yogurt options.

"Sunflower seeds are high in vitamin E, which works as an antioxidant and helps boosts the immune system," says Wunder.

Small but mighty, just one ounce of dry-roasted sunflower seeds can give you 49% of your daily value of vitamin E, according to the NIH.

Line a baking pan with parchment paper and roast unshelled sunflower seeds at 300 degrees Fahrenheit until they're lightly browned. Then add the seeds to your salad or toss them with roasted vegetables. You can also use raw seeds in place of pine nuts for some homemade pesto.

Brittany Anas is a health and nutrition reporter. She has written forHealthDay, Women's Health and The Denver Post. Follow her on Twitter @BrittanyAnas.

Don't miss:

Check out: The best credit cards of 2021 could earn you over $1,000 in 5 years

Excerpt from:
Stock Up on These 9 Healthy Foods to Boost Your Immune System During Coronavirus, Says Doctor and Dietitian - NBC Bay Area

Lots of folks rave about the alkaline diet. The idea is that alkaline foods are better for your health since human blood has a pH of about 7.4. But TBH, theres no solid evidence that proves this diet is legit. Still, there might be some benefits to alkaline drinks. Heres the DL.

Alkaline drinks 101

What is alkaline, anyway? The pH scale ranges from 0 to 14. A pH of 7 is neutral. A pH above 7 is alkaline, and anything below 7 is acidic.

What drinks are alkaline? Popular alkaline drinks include water, dairy, some juices, some teas, and almond milk.

What are the benefits? A 2013 study found that an alkaline diet might improve muscle health. Another study showed that it helped folks with chronic kidney disease feel better. But again, more research is needed.

Ready to start sipping? Heres a rundown of the best alkaline drinks.

Theres nothing like high quality H2O. Water is vital and keeps your brain, heart, and muscles on fleek. And hey its alkaline! (Well, most of the time.)

Tap water has a pH of 7.4, while bottled water ranges from 6.9 to 7.5. Fizzy water on the other hand ranges from 4.9 to 5.5 since it has carbonic acid in it.

Got milk ? Milk products are slightly acidic, but lean toward neutral. This includes goat milk, buttermilk, and yummy yogurt. Not only is the calcium good for your bones, milk might also help prevent dental erosion since its aneutrall drink.

PSA: A 2015 study found that raw milk doesnt have more nutrients than pasteurized milk but it DOES increase your risk of food poisoning.

Not down with dairy? Youre still in luck. Animal milk alternatives like almond milk and soy milk are in an alkaline or neutral range.

Lots of fruits and veggies have negative potential renal acid loads (PRAL, aka alkaline). Some good choices are:

A 2012 study found that eating more garden goodies can benefit bone health and stave strokes or hypertension.

In addition to being alkaline, fruits and veggies are nutrient superstars. Theyre loaded with lots of vital vitamins and minerals. A 2014 review found that eating about five servings a day can lower your risk of heart disease .

Most unsweetened teas are alkaline and have other perks too. Studies suggest green tea may reduce your risk of diabetes, heart disease, and cancer. Some teas may also boost your immune system and fight inflammation.

Heres where some of your fave drinks fall on the pH scale.

An alkaline diet might help curb acid reflux issues like indigestion and heartburn .

Heres some foods that may help fight the fire:

Even if you dont wanna go all-the-way alkaline, you can still cut back on foods that are known to trigger acid reflux. This includes:

Diet PSA

As a reminder, theres no solid proof that the alkaline diet can cure acid reflux. Plus, your body does a good job at maintaining a healthy pH on its own. But if your doc says its OK then it might be worth a shot!

In the mood for a boozy bevy? (Same). Alas, most alcoholic drinks are on the acidic side and thats if youre drinking it straight up. Add-ins and mixers (were looking at you, soda) can tip the scales even more.

This chart will help you pick your potion .

FYI: A drinks exact pH level can change based on brands and brew style.

Time to get toasty! Your best bet is a nice cup of hot tea. Boiled water is alkaline and so are most teas. Plus, tea has a slew of killer health benefits. A glass of warm milk can also do the trick.

Pro tip: Add some ginger to your tea. In addition to being alkaline, ginger can help soothe an upset tummy and stave off period cramps. Plus, it tastes great.

Brew something special

If youre in the mood for something unique, try this vegan green milk. (Dont worry, its tasty AF.)

Ingredients:

Directions:

The alkaline diet def isnt a cure-all. You still need to maintain a balanced diet to keep yourself healthy. But alkaline drinks might have some positive perks. Just be sure to chat with your doctor before switching up your diet.

Read more here:
Alkaline Drinks and Diets: Does it Work? - Greatist

The integration of plant-based and traditional food pairings is a staple in the American diet.

The integration of plant-based and traditional food pairings is a staple in the American diet. For instance, for breakfast I had almond milk on my cereal then put real dairy in my coffee. At lunch, I may have a veggie burger that I top with real cheese. Confused? Dont be. Consumer behavior is filled with contradictions and Barkley research shows that what consumers say and what they actually do will often diverge.

In fact, many consumers arent all or nothing when it comes to meat or dairy on any number of food topics. Think: 23% of Americans are eating more plant-based diets during COVID. Integrating plant-based options as well as traditional animal/dairy options feels like the new normal for those that arent all plant or no plant but rather blended diets. For example, Dunkin has recently released a Southwest Veggie Power Breakfast sandwich that has plant based protein patty as well as an egg. "Dunkin' continues to be a leading innovator in the plant based category. Jill Nelson, Vice President, Marketing & Culinary at Dunkin' says. we continue to provide menu options that meet the needs of our on-the-go guests."

Many consumers are unaware that the ag industry is investing heavily in sustainability. Modern food brands are innovating at the intersection of flavorful and sustainable. They are looking for new ways to make their products more earth, people and community friendly. And brands have to make it affordable to gain scale.

I spoke with Emily Metz, president and CEO of the American Egg Board, on how they are investing in scientific research around egg nutrition and sustainability, as well as in partnerships to help deliver nutrition at scale.

Jeff Fromm: How is the American Egg Board thinking about creating a more sustainable footprint?

Emily Metz: We have now launched a brand new strategic vision and five-year plan to make eggs an indispensable part of the everyday lives of global consumers. Sustainabilityand the scientific measurement of sustainabilityare core to that plan.

To develop this new strategic vision and plan, we conducted more than 40 interviews with industry leaders. And one of the things that came up consistently was the desire to measure all of the good work that is being done on egg farms today. Sustainability has always been a big focus. Measuring it and capturing those outputs in a scientifically valid and meaningful way is critical. The egg industry recognizes that we need to shore up the science, and that this is something that the AEB can and should lead.

We're doing a couple things in that arena. Number one, we're expanding our Egg Nutrition Center which has historically focused on nutrition research. Our future focus will encompass sustainability research and sustainable nutrition. We're going to work to drive that sustainability research forward. To that end, we will undertake a first-ever, comprehensive lifecycle assessment for the egg industry. We're going to look at things like a carbon calculator, a GHD calculator, and really to capture the continuous progress occurring on egg farms across the country.

Its worth noting that how we think about sustainability is broadening, as well; as far as the consumer is concerned, sustainability is not just about environmental impact. Recent studies show that consumers' definition of sustainability has dramatically expanded, and three quarters of U.S. consumers now associate sustainability with safety, recyclable or reusable packaging, economic viability, food production including less food waste, and environmental protection. Another component of our new strategic plan, which focuses on innovation, will address these areas in what we believe will be significant and even transformative ways.

One of our most exciting initiatives is to stand up a brand new innovation center for the egg industry that will trial and pressure test new ideas for products or packaging for a host of applications across food service and CPG manufacturing. This will be accomplished at the industry level, in a pre-competitive space. There's a huge opportunity for the egg industry to advance by leaps and bounds toward satisfying all the evolving conditions for sustainability as defined by the consumer while innovating around unmet or undermet consumer needs. We aim to put a stream of exciting new products in front of consumers that not only meet their tastes and meal preferences, but that also hit on their ideals of sustainability.

Fromm: How are you thinking about sustainability and innovation together?

Metz: They're absolutely intertwined. The industry wants to see eggs be the solution to a lot of challenges facing our consumers and our world. When we look at innovating and what we want to trial, there will obviously be certain criteria that need to be met in order for the AEB to invest in or pilot a given product or menu item, or to work on a specific partnership. Sustainability will certainly be a factor or a criterion in those project evaluations.

We're also going to be doing a lot more outreach to major customers that want to talk about what egg farmers are doing around sustainability. We will support those customers with the scientific proof points that they need to show their customers that whatever item they're purchasing is, in fact, sustainable. We're looking to really be problem solvers in collaboration with those customers to say, "What information do you need?" Whatever that information needed is, we will provide the answer. We envision data collection and the scientific validation process to be collaborative with the customer base, because that's how we'll most effectively help them achieve their goals.

Fromm: Where do you see plant-based trends going within the innovation space over the near term, let's say three to five years?

Metz: We can't look at plant-based as the enemy, nor should we. There is a lot we can learn from the plant-based sector. It's one of the things that has driven my motivation around innovation. There's a reason that they get a lot of media attention; it's because they're positioning new products that are grounded in science that are doing exciting new things. Agriculture is doing many exciting things that we could do a much better job of communicatingand that is also a priority for my team at the AEBand, importantly, we have the potential to do great new, exciting things when it comes to product innovation and development. Our new strategic plan takes a consumer-centric approach at the industry level that comes down to everything from the product, to the packaging, to the story behind it and beyond.

This is also an opportunity to partner with our customers in the food industry on an entirely new level to truly maximize opportunities. Much of the AEB's new strategic plan centers around collaborations and partnerships. If you look at my membership and how my membership has changed, I now have members that are investing in the plant-based space as well; they're diversifying their portfolio. We must explore and invest in those opportunities to innovate, to produce something new and different and to meet consumers where they are. I believe strongly that there's a huge partnership and collaboration opportunity, and a shared learning opportunity, as well.

Do I think at the end of the day that people are going to replace eggs entirely with a plant-based version? I don't. We've seen this trend in other commodity sectors. I look at my friends, my millennial mom friends, and when we talk about other replacements, it's an and/or situation.

This isnt an all-or-nothing proposition. And that's really the trend. We might have a plant-based sausage product paired with a real egg on a breakfast sandwich. The point is that we need to be careful not to see plant-based as a threat. This will spur us on in traditional agriculture as well as in using eggs to innovate with new and different combinations to continue to meet evolving consumer preferences.

For questions about this interview please contact Jeff at jfromm@barkleyus.com

Read the original post:
Flavorful Sustainability: On The Reinvention Of The Egg And Why It Matters Now - Forbes

At this time of year, we read a lot about inner cleansing, but does it work and can it improve your running?

Putting it simply, the process of detoxification refers to the removal of toxic substances from the body. This activity goes beyond the work of the liver; it also involves your kidneys, lungs, colon and skin. The toxins in question are potentially harmful substances that are either endogenous (produced by the body) or exogenous (made outside the body). Exposure to toxins and toxic substances can cause harm to the body through cellular and organ damage, and provide an environment in which illnesses are more likely to develop, so eliminating these substances as much as possible is advised to keep you fit and healthy.

A lot of people refer to detoxing in the same way as they talk about crash-dieting. A week-long detox or cleanse will not magically reverse years, months or even weeks of unhealthy living (or that festive overindulgence, for that matter). If you are healthy, your bodys detoxification systems act efficiently and carry out their jobs day-to-day, whether you are detoxing or not.

There are two main ways you can support your bodys natural detoxification. Firstly, ensure you are getting enough dietary fibre, which supports healthy elimination of waste from the bowel. If you have a diet lacking in fibre and arent having regular bowel movements, the body may reabsorb filtered toxins. Eating a wide range of vegetables is a great way to increase your fibre intake. Secondly, drink plenty of water, to aid elimination of waste via the kidneys.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Link:
Everything runners need to know about detoxing, according to a nutritionist - Runner's World (UK)

Share this on:

As the new year kicks off, many people set resolutions aimed at improving personal wellness. With that often comes losing weight or altering diet and exercise habits. After a particularly stressful 2020, many are feeling the impact of comfort foods and lethargy, and they are hopeful to set a different tone for 2021.

Jeffrey Lucchino, R.D.N.

If you are among those hoping to lose weight or to find a healthier routine, there are several tips you should consider to help achieve your goals.

Be realistic with the kind of long-term dietary plan youre on. If youre on a specific diet plan, think about how sustainable it is, said Jeffrey Lucchino, director of sports nutrition at UPMC Sports Medicine. Many people will try popular diets like low-carb, keto or intermittent fasting because they promise quick results. They do give quick results but these diets promote more of a drastic decrease in calories and the bodys internal water stores than an actual physiological change.

According to Lucchino, getting started and maintaining the the process is the most difficult part about losing weight. It is important to stick it out once you start toward your goals, rather than allowing yourself to quit.

Lucchino also recommends not weighing yourself every day, as this can lead to disappointment or frustration. It will be different for everyone, but in general, weighing yourself once a week in the morning before eating and putting on heavy clothing will give the most accurate results.

When I work with clients, I try to strike a weight range they want to fall within. Everyones weight fluctuates and its very common to go up or down and not maintain one specific number day-to-day, said Lucchino.

Tracking daily meals in food journals or apps can be helpful in terms of accountability and awareness for weight loss. It allows people to see what foods are working for their goals and allows room for adjustments to meal plans.

Most importantly, it is crucial not to overwhelm yourself with weight loss goals, especially while we are still living through a pandemic.

A lot of people have gotten down and view this as a negative time, but a lot of people are also taking a deeper look at their health and weight, and I think this can be a good time for them to work towards goals, said Lucchino. Weight loss during COVID can be a really positive thing.

Lucchino suggests that if you have been working for a long time on your weight loss goals, shift your focus to something else.

If you enjoy exercises like running, perhaps consider working your way up to a 5k. That way, youre still working towards weight loss, but its more of a training goal. If you enjoy cooking but want to keep losing weight, try diversifying your meal plan with new, healthy recipes, said Lucchino.

UPMC offers a variety of care options for weight loss and management. To learn more about in-person or virtual consultations for nutrition, visit UPMC Sports Medicine.

Read the rest here:
New Year, New Wellness Goals - UPMC

I had been heavy for most of my life. All through middle, high school, and college, I just ate whatever I wanted and rarely, if ever, exercised. When I was at my heaviest weight (275 pounds), I felt sluggish and lazy at points. Part of me always justified it, because I was happy and upbeat. I knew I was overweight, but it never bothered me much. I was the guy who blamed it on genetics. In a way, I accepted being overweight.

My turning point came at work in the fall of 2016. In my position, I'm responsible for all the video needs for Virginia Tech football. We were playing the University of Arkansas at Bank of America Stadium, in Charlotte, NC. The video booth was at the top of the stands on the home side of the stadium. When I got to the top, it took me at least 5 minutes to catch my breath. I knew something had to change.

At the time, my kids were seven and eight years old, and I thought I needed to be better for them and my wife. Given my job, I'm away from them enough already. I couldn't imagine not being there for the three people that mean the most to me.

Nutrition and exercise have made the biggest difference. I cut out sugary drinks; I only drink water and black coffee now. I added way more fruits and vegetables to my diet, and stopped eating sweets, cookies and cakes. I also switched to mainly white meats, mostly chicken and turkey.

A friend at work encouraged me to start walking on the treadmill. Soon after, another work friend pushed me to go on a jog with him. At first, I was hesitant, but after that first run I was hooked. I have the benefit of working in athletics, so I'm surrounded by people who are willing to help. Our strength and conditioning coach helped me get started in the weight room and still takes the time to give me a weight training schedule.

A normal day's workout is a 5 or 6-mile run and 20 to 30 minutes of weight training afterwards. Before quarantine, a typical day started with a 40-minute elliptical workout at home, a 4-mile run at lunch, followed by a 20 to 30-minute lift. While in quarantine I trained for a marathon, so Id run in the morning, then go for a 4-mile walk with my wife in the afternoon. Since I didn't have weights at the house, I used the workouts on Fitbit Coach after walks with my wife. I also use my Fitbit to track my steps and mileage.

Now that quarantine has ended in my area, I do a 5 to 6-mile run and weights now. The process was difficult at first, but when it started to become routine it got easier. Now, I don't even call it a diet. It's just my lifestyle now.

Im able to stay motivated because of all the support I've had. I'm lucky to work in an industry where you have the time and equipment to workout. But my biggest motivation is my wife and kids. Without their support, I'm not sure I would have been able to accomplish what I have. My wife has supported me from day one. I know I make her crazy with how running has taken over parts of my life, but she remains supportive. On August 1, 2020, I ran a marathon just to see if I could do it. Leading up to my run, she made sure I had enough water and was ready to go.

When I finished, her and my kids had made signs for me, standing in front of the house cheering me on. They also made me a medal, like the medal that Vanelope makes Ralph in the move, Wreck It Ralph. Our house is a huge Disney family, which is what got me to start marathon training during quarantine; I would love to participate in the RunDisney marathon.

I started walking the first week of February 2017, and weighed 275 pounds. By December 2017, I weighed 160 pounds. The lowest Ive been is 149 pounds, but currently Im maintaining my weight at 160. I do feel more confident. I like the way that I look and feel. Hopefully what I did can encourage other people to do the same.

If you're at the beginning of your own weight loss journey, don't get discouraged early. When I started, I had no idea where it would end up. I just wanted to lose some weight. I never imagined that I would be 160 pounds and enjoy running as much as I do. It's a process, a lifestyle change. A "diet" lasts a short time; a total lifestyle change can last forever.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Read more here:
Running and Cutting Out Sugar Helped Me Lose 115 Pounds and Get Fit - menshealth.com