Its no secret that the coronavirus quarantine has brought out the unhealthy eater in many of us. The sales of packaged snacks and treats have soared as we search for comfort and certainty in the bottom of dairy-free Ben & Jerrys pints. It makes sensethis is a chaotic timebut we have to come out of this quarantine eventually, and well be happier doing so if we havent sabotaged our health or tacked on extra weight.

All negative aspects aside, being sheltered in place presents a unique opportunity to hone our nutrition and clean up our eating habits. It may feel like the only foods worth stomaching are ones that quell our emotions (temporarily, of course), but by making a few small changes here and there, we can improve our diet during this stressful time instead of making it worse.

On a normal, quarantine-free day, statistics say that we dont get as much fiber as we need. Add a sedentary lifestyle, less exercise, and decreased water consumption to the equation and your digestion is bound to slow its roll. Rather than settle for constipation, we can (slowly!) stock up on quality fiber sources like dried and canned beans, frozen greens, and rolled oats. Our emotions may be all over the place right now, but we can at least keep our blood sugar stable by eating more fiber. In times like these, we consider that a win.

Do you know how parents try to sneak vegetables into their kids meals? Surpriseyou can do that to yourself. Write down what you typically eat in a week and see where you can squeeze in more plants. Wilt a handful or two of spinach into any soup, chili, or saucy pasta. Add some canned or frozen mushrooms and bell peppers to your omelet. Put a greens powder (or more spinach, why not) into your smoothie. Eat some roasted vegetables alongside your dinner. Our health is being compromised in ways we cant entirely controlespecially with regards to movementbut we still have the ability to decide what we eat. Give your body a break. Eat something green.

On a typical workday, your lunch is probably mediocre at best. A soggy sandwich, a lifeless salad, or a pricey fast-casual meal that tastes fine but not great. Working from home (if youre fortunate enough to do so) allows you the freedom to make a fresh lunch and gives you access to all your kitchen staples, spices, and sauces. Plop a dollop of hummus in your salad or make a homemade dressing. Throw a little garlic powder or red pepper flakes in your chickpea stew (you can brush your teeth whenever you want at home). Trade that wheat wrap for some toasted sourdough. Cant you see? The options are endless! Taking advantage of what you have in the kitchen can make your meal less boring and way more delicious. Plus, spices have tons of health benefits. For instance, ginger, garlic, cinnamon, and turmeric are all anti-inflammatory, full of antioxidants, and can help manage your blood sugar.

If youre working from home, you probably arent commuting, getting dressed, or adhering to a strict schedule anymore. This lack of structure (and close proximity to the kitchen) can influence our eating habitswere prone to indulge frequently, buy foods we normally wouldnt, and spend more time eating and thinking about food.

While it may not seem glamorous, defaulting to our everyday diet (assuming you eat a healthy, plant-based diet) is in your best interest. From a physical health perspective, were going to feel better eating plants, healthy fats, and complex carbohydrates than we ever will eating excess sugar and processed foods. From a psychological perspective, having structure benefits our mental health, and were less likely to experience brain fog, low energy, and even depression when we steer clear of certain foods. Keep your routine tight during the week and on the weekend, loosen your grip a little.

The difficulty of this strange, unpredictable period of our lives cannot be overstated. The repercussions of this pandemic are devastating and unknowable. Were all doing what we can to get by, keep it together, and feel our best. Sometimes that means eating a less-than-healthy snack, but more often it means eating food that strengthens our health.

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How To Actually Improve Your Diet During The Quarantine, Not Make It Worse - The Beet

BEING obese does increase the risk of death from Covid-19 but diets aren't the answer, one of Britain's top doctors has warned.

Deputy chief scientific adviser Dame Angela McLeansaid studies showed that being obese was an "additional risk factor" for coronavirus patients in hospital in whether they needed intensive care or, ultimately, died.

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And she urged people who are significantly overweight to overhaul their lifestyles to help protect themselves from coronavirus, as well as other illness.

Speaking during tonight's Downing Street press conference, she said: "We have very fine evidence, actually, from rather beautiful studies, gathered from in patients in our hospitals with Covid-19 and those studies show that once youre in hospital being obese is an additional risk factor for being admitted to an ICU or indeed for death.

"My understanding about the way to lose weight is that going on a diet isn't the way to do it.

"What you have to do is actually decide to completely change your lifestyle, you have to decide to do something that is going to be enduring, not just going on a diet.

"I understand that's a really difficult thing to do, but under all circumstances - pandemic or no pandemic - it's better not to be obese."

Being obese is an additional risk factor for being admitted to an ICU or indeed for death

Just yesterday, Health Secretary Matt Hancock revealed the Government has ordered a probe into how factors such as obesity can affect vulnerability to Covid-19.

Mr Hancock said that data had shown there could be a relationship between obesity and the impact of Covid-19 on individuals.

It comes after researchers at the University of Liverpool warned last week that obesity increased the risk of dying from the virus by 37 per cent.

Mr Hancock said: "Our knowledge about this virus grows daily and it appears some groups are more affected than others.

"Emerging data from around the world suggests there could possibly be a relationship between obesity and the impact of Covid-19 on individuals.

"It's too early to say if obesity in itself is a factor or conditions associated with it or there is not enough data yet to rule it out so we need to approach any assumptions with caution.

"Every death from this virus is a tragedy and behind each statistic is a name, a loss and a family that will never be the same again."

And earlier today, The Sun revealed that obeseBrits may have to work from home under a draft plan to lift Britain's coronavirus lockdown.

A leaked Government document showed that severely overweight people could be classified as vulnerable along with over-70s and pregnant women and forced to stay indoors.

Companies may have to find a new role for vulnerable people forced to work from home during the pandemic.

Around three in ten adults are clinically obese in England, one of the highest rates in the western world.

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Scientists believe obese patients are more at risk from Covid-19 as their immune systems are weaker.

Being overweight also increases the risk of underlying health conditions, including heart disease and diabetes - both thought to make people more susceptible to Covid-19.

Prime Minister Boris Johnson will publish a roadmap strategy on Sunday, detailing exactly how restrictions will be eased in order for Brits to safely return to work.

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Obesity does increase risk of death from Covid-19 but diets arent the answer, chief doc warns - The Sun

Name: Chase KimbroughAge: 36Occupation: Regional Sales ManagerHometown: Fort Worth, Texas

Start Weight: 296 poundsEnd Weight: 202 poundsTime Running: Three years

My weight-loss journey began when I weighed 296 pounds in April 2017. During a routine visit, my doctor expressed concern: Youre one holiday meal away from 300 pounds, he saidand he was right. He told me, with a caring tone, if I continued down the path of obesity, it would be a path Id regret filled with congestive heart failure, diabetes, and other health issues.

To this day, Im grateful he had that conversation with me, and I knew I had to do something. I had a hard time fitting exercise into my scheduleI had a desk job during the day, and my wife and I had two children at the time (we now have three). On top of that, I had a poor dietlots of overeating and sweets.

A month or so after that visit, I mentioned to a coworker that my doctor said I needed to lose weight. He, an avid runner, invited me out to join him during our lunch break for a run. I think I said yes because it just seemed like a good way to just start doing something. I figured I didnt have anything to lose.

On that run, I had no idea what I was doing. I dressed in an old cotton t-shirt, basketball shorts, and some four-year-old shoes that had little cushioning.

My coworker showed me a couple of landmarks and their distances to use as a guide. I started off okay, but at the quarter-mile mark, I was miserable. My calves were on fire, and I was out of breath. I thought there was no way I could this. I had never felt this out of shape.

I walked to the half-mile mark and decided to start running again. I made it about another quarter mile then walked the rest of the way back. I waited for my coworker to return. He asked how it went, and I told him it was terrible. He laughed and told me that I had lapped someone on the couch. Thats exactly what I needed to hearand the next day, I went running again.

[Discover how to run 10, 50, or even 100 pounds off with Run to Lose.]

A couple of weeks later, I was running Monday through Friday, even in the Texas heat. Over the ensuing months, I hit milestones of a mile without walking, then three miles, and then a half marathon after nine months.

There were many ups and downs to get to that point. I remember getting pretty upset and thinking why I had to work so hard to lose weight. The key was to give it time.

As I went farther, the weight came off; I lost about 25 to 30 pounds. But then I started cleaning my diet up, and that was a game-changer. I started getting my portion sizes under control and eating more vegetables, fruits, lean protein, and good carbs, while cutting out bad carbs, high-fat foods, and sweets. The pounds started falling off.

By January 2018, I had lost 80 pounds, and I weighed 215. Since then, I have gotten down to 205 and maintained that weight for about the past year. Ive gone from 3XL shirts to large and sometimes medium. I also went from size 42 pants to size 36.

Theres still work to do. I want lose another 10 pounds to get to 100 pounds lost, and Im also thinking about a marathona distance I never even imagined when I took my first running steps in 2017 with my coworker.

Down so much weight, I have so much more energy. I have more confidence in myself and I dont get winded when I play with my kids in the backyard. I also feel proud that I was able to lose so much weight. I can also walk into a store and find clothing that actually fits.

My advice to anyone wanting to go on a similar journey is dont wait until tomorrow or New Years Day. Start now. Dont worry about what other people think of you. The running community is so amazing and encouraging regardless of skill level. It doesnt matter if you run 12-minute miles, five-minute miles, 5Ks, or ultramarathons. We are all in this together, and remember, youre lapping everyone on the couch.

Also, if you have a bad workout day, miss a workout, or eat a bad meal, dont feel ashamed. It happens to all of us. Brush it off, and get back on the wagon.

We want to hear how running changed you! Send your story and submit your photos to us via this web form. Well pick one each week to highlight on the site.

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After a Conversation With His Doctor, This Texas Man Started Runningand Dropped 91 Pounds - runnersworld.com

The pounds keep on piling on in lockdown? Going on keto can kick start your weight loss: research shows that following a keto diet is an efficient way to send your body into 'fat-burning mode' so you will be slimmer faster, even without exercising. We put together a 1-week keto meal plan to help you get started in your weight loss journey. Starting the keto diet can be daunting but with the sample keto meal plan below, you can start shedding pounds faster.

How to lose weight with fasting from 16:8 to 5:2

When you try to put your own keto diet meal plan together, you will need to remember that in order for your body to go into ketosis a metabolic state when your body mainly uses ketones from fat for fuel as opposed to glucose from carbohydrates you will need to keep your carbs levels low each day. And we mean really low: calories from carbs should be under 5% of your total calorie intake and definitely under 50 grams a day. Strict keto even goes a step further and requires you to keep the carb levels as low as under 20 grams a day.

Best keto meal delivery services: ketogenic diet made easier with freshly prepared keto snacks and foods

Sure, following an effective keto diet meal plan means you will have to say goodbye to potatoes, rice, fruits and sweets, but in return, you can also say goodbye to body fat, cravings, mood-swings, insulin spikes and much more. Once you get over the initial 'keto flu' which is only a possibility, not a certain side effect you will feel more balanced overall and won't miss any of the sweet treats you used to have as a pick-me-up.

Best jerky: beef, vegetarian and vegan jerky and biltong for high protein and low guilt

And although you have to let go some of the popular food items when you're on keto, you will be rewarded with being able to eat more cheese and meat than you ever thought you could. Better still, even if you follow a relatively strict keto diet meal plan, you can still have a wide variety off food and take in ample amount of micro and macro nutrients.

How to get a six pack: a six-pack of top tips plus the best abs exercises to tone up to a flat stomach

(Image credit: Fresh n Lean)

Modern day ketogenic diet was introduced and still use for today to treat neurological diseases like epilepsy and therefore it has been researched extensively. Apart from epilepsy, there are studies showing that following a keto diet meal plan can help reduce risk of heart disease, treat cancer, reduce symptoms of Alzheimer's and Parkinson's disease and even to treat acne.

As well as all that, keto can reduce insulin levels in the blood (lack of carbs/sugar spikes throughout the day) and many people claim keto diet made them more relaxed and "less on the edge".

From a dietary point of view, the effects of keto is similar to fasting: due to lack of carbs, your body will start breaking down fat into ketones and use that as fuel. Once you are on keto for a while, your body will get more efficient in breaking down fat, let it be dietary fat or the ones stored in your body, making you lose weight faster.

Most types of meat and cheeses are allowed on keto, so are eggs, cream, butter and healthy oils like avocado or olive oil. You could also have black coffee and green tea without any sugar.

Things to avoid: processed and low fat dairy products have additives and plenty of sugar in them, making them unsuitable for keto (and generally not healthy). Milk also has lactose (milk sugar) in it so be careful not to introduce too much milk into your keto diet meal plan.

Most of the green vegetables are good to go but bear in mind that many types vegetables will add to your carbs mainly, so thread them lightly. Try to keep them varied, even throughout the day so you won't get bored with any one of them.

Things to avoid: root vegetables such as potatoes, carrot, parsnip etc. All types of grains and rice.

Pro tip: spinach is best to have raw (washed, however), since wilted spinach just doesn't have the same mouthfeel. 100 grams of raw spinach with some olive oil, salt, pepper and a teaspoon of balsamic vinegar makes an excellent base for a salad.

PLEASE NOTE: The below carbohydrate content is /100grams.

Modern day fruits have been engineered through selective crossbreed crops to be super sweet and less fibrous so popular fruits such as apples, pears, grapes, oranges are not allowed on keto diet. Good news is, after the initial period of sugar deprivation, you won't crave for these anymore.

Either way, even the fruits listed here should only be eaten in small portions throughout the day.

Things to avoid: banana, grapes, mango, pineapple, pear, apple, kiwi, orange, peach etc

Pro tip: berries are great in smaller quantities and contain plenty of vitamins and some fibre too

PLEASE NOTE: The below carbohydrate content is /100grams.

Feel free to snack on dried meat like jerkies or biltongs

(Image credit: Getty Images)

You won't find any sugary sweets here, but you can have plenty of nuts, dark chocolate and a range of dips, too. Try making your own dips to avoid at home from fresh vegetables and avoid processed food with preservatives and high sodium content.

Things to avoid: sugary snacks, biscuits, milk chocolate, cashews etc.

Pro tips: to make the best salsa, cut up a larger, ripe tomato and make sure you don't waste pulp, that'll make the salsa less dry.

PLEASE NOTE: The below carbohydrate content is /100grams.

(Image credit: Bulk Powders)

Should you feel the need to supplement your diet, there are plenty of keto-friendly supplement options on the market today. These high fat and most usually high protein products can effectively top your vitamin and micronutrient levels. We have also listed some options to replenish electrolytes and introduce even more green goodness into your keto diet.

(Image credit: Fresh n Lean)

When assembling this 1-week keto meal plan, we followed these guidelines:

Each day has around 2,000 calories-worth of food

Daily carbohydrate amount is under 40 grams

We used a low-carb, moderate-protein and high-fat template for each day (5% carbs, 20-25% protein and 70-75% fat)

Pro tip: try to portion your food out into five 400-calorie rations so you can eat five times a day which will help you feel more sated in the initial transition period.

PLEASE NOTE: this is not a medical diet and if you need to go on a keto diet for medical reason, please consult your doctor first. Also, going from a high-carb diet to a low-carb one can result in side effects such as nausea, light-headedness and headaches. The preferred way is to gradually reduce carbs in order to reduce the impact of keto diet on your metabolic system.

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Lose weight with keto diet: follow this keto meal plan to burn fat more efficiently at home - T3

Nikki Bella and Brie Bella work their butts off in the gym, in business, and in life.

After nearly 12 years in the ring, the now-retired wrestlers, WWE Hall of Famers, and next-door neighbors are keeping busy with plenty of new projects. And I mean, plenty.

In addition to starring in Quibi's Fight Like a Girl series and producing and starring in their reality show Total Bellas, the badass twins also just wrote a memoir, Incomparable (available May 5th). Oh, and did I mention they're both pregnant? Yep, their due dates are less than two weeks apart.

As the Bellas expand their army and take on all of these adventures, they're relying on one thing to keep them healthy and crushing it: the right food.

Though Nikki and Brie have dabbled in vegetarianism and intermittent fasting, they've dropped any strict eating habits since getting pregnant. "I've let everything go," Nikki says. "Everything is about listening to your body when you're pregnant, and your body really tells you what you lack."

Here's what the Bella twins eat in a typical day to fuel their busy schedules and nourish their growing babies.

Brie: As a mom to toddler Birdie, Brie is an early riser. "I wake up at 5:30 so I can get a meditation session in," she explains. Then, around 6:30 or 7 a.m., she enjoys scrambled eggs with a side of avocado for breakfast. Sometimes she wraps it into a Siete Almond Flour Tortilla to make a burrito and pairs it with a side of fruit.

Nikki: When Nikki wakes up, she usually has a cup of black coffee, sometimes with a bit of cinnamon. "I like to have my coffee," she says. "My fianc Artem and I have a tradition of having coffee in our living room. We like to talk and meditate." Then, she gets right to work and enjoys a breakfast of two scrambled eggs (well done!) with a piece of multigrain toast. "The baby gets a lot of nutrients from that," she explains.

Brie: Breakfast keeps Brie (and her daughter) full for a few hours, but she's usually ready for a snack before lunch. "We always will have a snack around 10:30 or 11 a.m. I always try to think of something healthy, so maybe it's a Siggi's yogurt." (She likes that it's not too high in sugar.) Another favorite: carrots and hummus.

Nikki: Nikki also loves a morning snack: "I always have some type of fruit," she says. "I've been obsessing over apples." She also loves grapes and fresh cucumbers.

Brie: Brie's lunch is usually simple (and guided largely by her daughter's toddler taste buds). Often, she combines chopped carrots and cucumbers with tofu and barbecue sauce or makes a tuna sandwich with homemade sourdough bread. "I put pickles and spicy mustard on it," she says. "It hits the spot and tastes absolutely amazing."

Lunch, Brie says, is usually her most carb-heavy meal. "I'm always thinking, ooh, I can have my bread here," she says. (It doesn't hurt that her husband, Bryan, makes fabulous homemade bread.

Brie also enjoys the occasional veggie-filled pasta dish at lunchtime. Her philosophy: "If you're craving something, indulge it. You're making a baby."

Nikki: Nikki is also a fan of sandwiches at mid-day. She usually piles 'em high with pickles and sliced-up chicken breast or Beyond Meat, since she's avoiding deli meat while pregnant.

Nikki also makes sure she gets plenty of veggies at lunch. "I've been addicted to broccoli," she says.

Brie: Since reading Headspace founder Andy Puddicombe's Mindful Eating, Brie tries to be very mindful and intentional about how and why she eats.

In the afternoon, after her daughter Birdie's nap, that usually involves sitting down for a snack. "I'll go with what I'm feeling," she says. "I've been really into making this cucumber salad with a little white vinegar and sesame seeds on top. It's a nice little pick-me-up when I'm a little tired."

Nikki: Nikki also tries to stay true to her hunger cues at this point in the day. "Sometimes I'll have a snack before dinner, but sometimes I don't," she says. "It depends on how I feel."

If she is feeling hungry, Nikki goes for a wide variety of fave snacks. "I was loving celery with peanut butter," she says. Lately, though, she's all about carrots and fresh guac or graham crackers with fresh cheese. "I'm lactose intolerant, but I crave it so much this pregnancy," Nikki says.

Brie: When dinner time rolls around, Brie likes to experiment in the kitchen. "It's been really fun to research recipes and come up with stuff," she says. Her latest creation was inspired by Gwyneth Paltrow's Goop and involves chickpeas with cauliflower, jalapeos, spicy mustard, some olive oil, and white wine vinegar. "It is so delicious and so filling," she says. "My daughter would eat it every day."

No matter what, though, dinner starts with a vegetable. "I always want vegetables to be the biggest thing that we eat in our meals," she says. "I always think 'what vegetable do I want for dinner,' and then I think about a protein."

Courtesy of WWE Corporation

Brie picks most of her veggies from the giant garden she and Nikki share, in which they grow cauliflower, broccoli, asparagus, eggplant, and leafy greens. "Sauted spinach with grilled garlic and a little sea salt is the perfect add-on for a dinner," she says. "We're lucky we have a big garden, so we have a lot of spinach, kale, and chard."

Nikki: While she's more relaxed about her food choices earlier in the day, Nikki tightens the reins at dinner. "I do a protein and a vegetable for dinner every night," says Nikki, who usually eats around 5:30 or 6 p.m.

Lately, Nikki prefers chicken or steak as her protein. "I haven't been eating much fish," she says. "For some reason, fish has been really grossing me out."

Nikki also typically gets her veggies from the garden, too. She often chops up a bunch of different vegetables with a little rice and an egg and cooks it in a wok with organic olive oil or avocado oil.

Brie: On the weekends, Brie likes to treat herself to a frozen dessert. "I do love gelato, particularly caramel sea salt gelato," she says. "It's something fun to look forward to."

Brie's weekday eating leaves some room for sweets, too, though. "I always keep a dark chocolate bar in my pantry," she says. "If I have cravings throughout the week, I just go and take a little piece."

Also in her cupboard: a supply of black licorice. Not any old vines will do, though. "It has to be RJ's," says Brie. "I won't get any other brand."

Nikki: Like her sister, Nikki also loves her licorice. In fact, she's dubbed her sister and herself "the queens of black licorice."

Nikki is also "obsessed" with So Delicious Coconutmilk Ice Cream Sandwiches.

Another sweet craving that's been a constant throughout her pregnancy: baked goods. I think about baked goods every day," Nikki says. Considering her fianc Artem makes a mean banana bread, it's a craving that's easily taken care of.

Siggi's Strawberry Icelandic Style Yogurt - 5.3oz

RJ's Natural Black Licorice

wholefoodsmarket.com

Siete Almond Flour Grain Free Tortillas (16 Tortillas)

vanilla sandwiches

$100.00

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Heres What Nikki And Brie Bella Have Been Eating During Their Pregnancies - Women's Health

The perks of a plant-based diet are plentiful: People who closely follow a plant-based pattern of eating lowered their risk of dying from cardiovascular disease or any cause by 19 and 11 percent, respectively, according to a study published in August 2019 in the Journal of the American Heart Association.

Why? Compared with animal products, foods in a plant-based diet supply more heart- and digestion-friendly fiber plus a slew of vitamins, minerals, and antioxidantsand are also generally lower in saturated fat and cholesterol, which can negatively affect heart health. But the potential benefits dont stop there. Plant-based diets have been associated with reduced risk of certain cancers, high blood pressure, high cholesterol, and hyperglycemia, as well as lower body fat and body mass index, says Calabasas, Californiabased Julieanna Hever, RD, author ofThe Healthspan Solution: How and What to Eat to Add Life to Your Years.

The time to make the switch is now: April 22 was Earth Day, and along with body benefits, eating less meat has a positive impact on the environment, as a meat-heavy diet is a drain on resources like water and it produces increased greenhouse gas emissions, though many people remain unaware that plant-based diets are environmentally friendly, notes a study published in March 2019 in the journal Sustainable Earth.

RELATED: The Best and Worst Diets for the Environment

When Jennifer Ashton, MD, chief medical correspondent of ABC News, took on the personal challenge of eating less meat and more plants for one month, the effects surprised her. My results at the end of the month were amazing. I was lighter on the scale, but more important, I felt healthier and had zero bloat, she writes in her bookThe Self-Care Solution: A Year of Becoming Happier, Healthier, and Fitter One Month at a Time.

Eating less meat doesnt have to mean going vegan or vegetarian. In fact, you can still consume animal products. What you will be doing is making sure youre filling your plate with plant-based foods while reducing the frequency or amount of meat youre eating. There is no definition for more plant-based, says Hever. If you make the foundation of your diet vegetables, fruits, whole grains, legumes, mushrooms, nuts, seeds, herbs, and spices, that is considered a whole-food, plant-based diet.

RELATED: What Is a Flexitarian Diet?

Consider this a fun, feel-good diet challenge you can tackle this month you may just find that this changes how you eat for good. Ready to get started? Here are six tips beginners must know to become a plant-eating pro:

If a normal dinner for you looks like a piece of chicken with rice and green beans (or some version thereof), youll be sorely disappointed if you simply omit the meat and then eat. Rather than removing the protein from the plate entirely, substitute it with a plant-based protein, like a legume, says Taylor Wolfram, a registered dietitian nutritionist in Chicago. Legumes include beans (all kinds), peas, peanuts, lentils, and soybeans and other soy-based foods (like tofu or tempeh). These not only provide protein but are stellar sources of fiber, too, she says.

Remember, this isnt about becoming vegetarian (unless you want to!). However, setting parameters for yourself is going to help you stick to the plan while pushing you to try new recipes, dishes, and ingredient combinations, says Wolfram. For instance, she says, declare one day meatless (e.g., meatless Monday), bring vegetarian lunches to work during the week, or decide to eat all breakfasts and lunches meatless (saving meat for dinner). To find the best choice for you, consider your lifestyle, resources, and eating preferences, she says.

RELATED: 10 Plant-Based Recipes You Can Make in 30 Minutes or Less

If youre a red meat lover, cutting it out entirely might sound impossibly tough. Dr. Ashton understands. Red meat is a large part of my diet, and two of my favorite foods to order out, which I do often living in New York City, are short ribs and carne asada, she writes. And still, she vowed to eliminate red meat entirely for the month. But it was an important item to let go of, as research suggests doing so can make a profound impact on your health. One study published in February 2020 in JAMA Internal Medicine of nearly 30,000 middle-aged adults found that eating two servings of red and processed meat per week increases the risk of heart disease by 3 and 7 percent, respectively. In the end, Ashton calls giving it up less of a hardship than I expected, especially since she found delicious alternatives that shell continue to eat after the challenge has ended.

No need to reinvent the wheel here. Like chicken salad sandwiches? Replace the chicken with mashed chickpeas. Enjoy BBQ? Then slather your favorite sauce on grilled tofu and serve it with grits and collard greens, suggests Wolfram. Into beef chili? Try whipping up a three-bean chili, such as this recipe from the blog Eating by Elaine. Love taco Tuesdays? Its now lentil taco Tuesdays (saut lentils with the same spices you typically use or try a recipe, like this one from the blog Peas and Crayons). This tricks your taste buds in a pleasant way.

RELATED: 10 Cookbooks Great for Anyone on a Plant-Based Diet

There can be a learning curve when switching to a new cooking style, but all you need is a few new go-to recipes. We are all creatures of habit, rotating through a few different recipes day after day, says Hever. The best way to ease into this way of eating is to have fun and explore. Find new whole-food, plant-based ingredients and recipes that sound amazing to you. If its a success, add it to your list. If not? Modify it or move on. Even less-than-successful dishes help you understand what plant foods and combinations you love the most, which above anything else is whats going to help you stick to a long-term change.

At many restaurants, it might seem like there are not any vegetarian options to choose from. You can try to get creative by combining side dishes, appetizers, or modifying a dish, says Wolfram. Even better, though, is planning. Call ahead, explain your dietary needs, and ask if the kitchen is able to prepare something, she suggests. You might be surprised at their positive reaction. Ultimately, though, if this task is proving to be tough, it might not be the time to eat meatless. You dont have to put pressure on yourself so that so much rides on one meal decision, adds Wolfram. What matters is that youre making an effort to take small steps toward eating more plants and less meat overall.

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6 Expert Tips for Switching to a Plant-Based Diet - Everyday Health

The COVID-19 pandemic has disrupted millions of lives and most of us are coming to grip with the new normal of social isolation, self quarantining, home schooling, and working (or not working) from home.In her recent Harvard Medical School article, Dr. Uma Naidoo, discusses how healthy eating can reduce anxiety and boost your immune system during these uncertain times.

The negative effects of stress on the immune system are well known. Dr. Naidoo explains, the unfortunate reality is that stress worsens feelings of low mood or angst, and it also suppresses our immune systems. Therefore, targeting immune-boosting foods will have a dual effect you may feel less anxious and boost your immunity.

She recommends choosing the following immune boosting foods:

These healthy immune-boosting foods are also better for your waistline than your typical overly-processed comfort foods such as chips, baked foods or candy.Dr. Naidoo suggests we control our environments.If there isnt junk food in the cabinet, we cant eat it. We all have to eat, so attending to our nutrition is something we can all control, and then reap the benefits of an improved mood, boosted immunity, and a healthy weight.

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With millions infected, thousands dying and vast regions of the world under partial or complete lockdown, the COVID-19 pandemic has affected the world in unforeseen ways. One of the most intangible but all-pervasive ways the novel coronavirus has affected every human being on this planet is by elevating anxiety levels.

Representational image. Image source: Getty Images.

You are anxious about your own health and that of your loved ones, youre worried about your professional life and the economy, and you definitely have a lot of social anxiety stemming from social distancing and the effects this disease will continue to have on the world for years to come. This anxiety is completely normal, and yet you need to figure out the best way to deal with it before it leads to added complications like depression.

One of the best ways to deal with anxiety is by altering your diet. A study published in Psychosomatic Medicine in 2019 proved that not only is a poor diet detrimental to mental health but also that dietary interventions can reduce the symptoms of anxiety disorders and even depression.

Of course, this doesnt mean that you binge on junk food and sugary sweet desserts because your anxiety is fuelling those cravings. Instead, as the Harvard Medical Schools Health Blog points out, eating a balanced diet that includes whole grains, fruits and vegetables, drinking enough water, and limiting alcohol and caffeine consumption can go a long way in improving mental health. Exercise, fixed meal times and avoiding processed foods also help reduce anxiety.

The inclusion of the following seven foods in your diet can also help alleviate any anxiety you might have regarding the pandemic - or any other problem in your life for that matter.

Green tea is full of antioxidants that improve brain function and health, including epigallocatechin gallate (ECGC). Green tea also contains L-theanine, an amino acid which increases serotonin and dopamine levels along with creating more neurotransmitters that reduce anxiety.

This popular Indian spice contains curcumin, which is a compound known for improving brain health and preventing anxiety disorders as well as other diseases. Curcumin reduces inflammation markers, increases blood antioxidant levels and boosts the production of omega-3 fatty acids - all of which can help control anxiety.

Yes, your mental health is related to your gut health, and nothing works on the latter as well as yoghurt does. The probiotics or healthy bacteria found in most types of yoghurt can not only improve digestion but also boost the production of antioxidants and healthy fatty acids. Yoghurt is also a good source of protein.

While dark chocolate contains flavonols and other antioxidants that can significantly improve your mood and alleviate all types of stress, the bitter-sweet taste of chocolate might also have a positive effect on mental health. Dark chocolate is both comforting and a mood-enhancer that can fight off anxiety.

Whole eggs are great sources of protein, vitamins, minerals and bioactive compounds that can make you feel satiated for longer periods and reduce symptoms of anxiety too. For best results, its important to eat egg yolks as well as the whites.

Like all nuts and seeds, almonds are full of dietary fibre, folate, vitamins, minerals, phytochemicals and antioxidants - all of which can improve brain health. Almonds are also chock full of vitamin E, which is known to have anti-anxiety properties.

Citrus fruits like orange, lemon, grapefruit, tangerine, kumquat and pomelo are rich in dietary fibre, folate, vitamins, minerals, phytochemicals and bioactive compounds. These fruits are exceptionally rich in vitamin C, which can protect against cell damage and inflammation, thereby reducing anxiety levels.

For more information, read our article on How to deal with the anxiety of living through a pandemic.

Health articles in Firstpost are written by myUpchar.com, Indias first and biggest resource for verified medical information. At myUpchar, researchers and journalists work with doctors to bring you information on all things health.

Updated Date: May 05, 2020 14:24:19 IST

Tags : Anxiety, Coronavirus, Coronavirus Outbreak, COVID-19, covid19, Dark Chocolate, Green Tea, Healthy Diet, Myupchar, NewsTracker, Turmeric, Yoghurt

Original post:
Seven things you must add to your diet if pandemic anxiety is getting to you - Firstpost

As an academic who regularly worked from home in the days before coronavirus, my friends often joked about what they imagined my daily routine might be (such as enjoying a morning gin and not changing out of my pyjamas). But as many people now realise, the reality is quite different. Working from home can be quite a challenge.

But why? Research in occupational health psychology suggests one important answer which is all about self-control the ability to suppress intruding thoughts, behaviours, and emotions which are not relevant or helpful for achieving a goal. Away from work, that may be as simple as refraining from eating a chocolate bar when on a diet, or sticking to a training regime before running a marathon.

But while self-control leads to positive outcomes in many aspects of life, such as career success or more stable relationships, my research has also found that frequent acts of self-control can have a negative impact on mental health and well-being.

What psychologists refer to as the strength model of self-control offers an explanation for this. It suggests that just like using a muscle requires physical energy, engaging in self-control consumes mental energy.

The more we practise it, the more likely it is to lead to mental exhaustion and associated unhealthy behaviours such as alcohol consumption, snacking, or getting into arguments.

Working from home can require considerable self-control. Whereas our normal work environments offices, factories, shops are set up to effectively engage in work, for many employees, home environments are not.

When working from home can mean adapting to new technologies, changing forms of communication, resisting distractions from family members, pets, or mundane household activities, or keeping up motivation when the sun is shining outside. Overcoming these demands and engaging in work requires self control, which in turn depletes mental energy levels.

A key element of replenishing vital mental energy, and reducing the negative effects of self control is what we call psychological detachment This refers to the act of mentally switching off from work during time off, and requires the absence of all work-related thoughts and activities.

While the simple act of leaving the office after work immediately helps detachment, this clearly becomes much more difficult when working from home. So it is vitally important to actively manage boundaries between work and non-work time to allow for that kind of detachment.

To begin with, managing work time is key, as remote workers tend to work longer hours compared to office workers. Physical boundaries between the professional and domestic aspects of your life are also helpful, as is committing to time where you dont communicate (or even think) about work, and immersive and enjoyable activities which require concentration.

Here are some tips on how to enhance mental health and well-being when working from home:

Generally, self-control is crucial for adapting to changes in our environment. In light of the considerable requirements now in place for self-control during lockdown, employees need to be conscious of not using up their mental resources. They need to regularly engage in recovery experiences including psychological detachment to maintain and enhance their mental health and wellbeing.

The rest is here:
Working from home? Why detachment is crucial for mental health - The Conversation US