This article is inThe Spectators April 2020 US edition.Subscribe here to get yours.

Since late last summer, Ive been experimenting with something pretty crazy. Its not drugs. Nor is it a trendy celebrity religion. Its meat. Like Jordan Peterson and other great apes, Im on the carnivore diet.

The carnivore diet is a lot simpler than keto, for example, which involves counting macronutrients. On carnivore, you merely refrain from eating anything that isnt an animal product. Beef, lamb, chicken, pork and seafood are all in, but vegetables, fruit and grains are out. Its reverse veganism, or the hunter-gatherer diet, but with more hunting and no gathering.

Apart from those who work at a zoo, most people know of the carnivore diet because of Peterson and his daughter Mikhaila. As the Petersons explained to Joe Rogan on his podcast, a meat-only diet had alleviated their chronic health issues. Rogan then tried the diet himself for a month. He lost weight, gained energy, experienced fewer aches and pains and even saw improvements in his vitiligo.

Ah, you might be thinking. So its a trendy celebrity diet youve been trying then. Gotcha.

I suppose thats fair enough. But celebrities are far from the only ones singing the praises of sinking your teeth into our foraging friends. Online carno-forums are growing like mushrooms (which I no longer eat). Reddits Zero Carb group apparently boasts more than 100,000 flesh-eating members.

Ive been on and off carnivore for about six months now. Ive had the same conversations over and over again with my friends and family about my apparently bizarre gustatory regimen. Im neither a doctor nor a nutritionist, so I cant help anyone there, but what I do know about is bathroom trouble and really good sleep. So theres that.

Why? Why would you do this? they ask, buttering another slice of toast.

For many people, the carnivore diet appeals for reasons of weight loss. White bread and potatoes are not part of the animal kingdom. While I have lost weight on the diet, that wasnt my reason for trying it. I was actually seeking relief from general health problems.

I wasnt always this way, but for the past few years Ive had almost no energy. I had trouble sleeping. I had an immune system so weak that I often referred to myself as Bubble Boy. Id come down with a cold or flu-like symptoms almost every month and was bedridden for at least three days each time.

I went to doctors and had all sorts of tests done, but nobody could explain what was wrong with me. Id heard about the carnivore diet from Peterson and was curious about it, but I finally decided to give it a try when a doctor told me to experiment with my diet because our microbiomes affect our general health .

Does it work? they ask, skeptically dipping a handful of French fries in ketchup.

I cant speak for anyone else but for me, the answer is a huge, resounding Yes! I started feeling different within the first week. My energy levels were off the charts. I had more concentration. I was falling asleep easier. I was waking up earlier than normal yet feeling more rested. After a few more weeks, I began to notice further changes. My runny nose was gone. I didnt feel as anxious as I usually did. And I stopped suffering those mysterious monthly illnesses. Im still no fitness model on Instagram, but I feel well enough to go to the gym now. This is a huge improvement.

Isnt that unhealthy? they ask, munching their kale.

I dont know whether Im technically healthy on a meat diet, but I know for certain that I feel healthier than I have in years. I actually feel like a 25-year-old (my actual age), rather than a middle-aged invalid who happens to have great skin.

I will get my blood tested for nutrient levels in the next few months, to check the long-term prospects of this diet. But frankly, regardless of what the tests say, I am not going back to the way I felt before. Health isnt just a bunch of numbers on a chart. Its also being able to live your life without feeling sick and tired all the time. Ill take 35 or 40 more years of feeling great over 50 more years of sickness, fatigue and anxiety.

Isnt it better to just eat a balanced diet? they wonder, eating pita chips and guacamole.

That depends on what you mean by better. I certainly didnt feel better when I was eating a balanced diet. Over the past six months, Ive relaxed the strict carnivore system and experimented with reintroducing certain food groups. I tried adding leafy greens into the mix for a week, and at one point I also embraced dairy. I even fell off the wagon for the holidays last year. My fall was broken by apple pie and mashed potatoes.

I wish it werent the case, but the more Ive strayed from the herd of carnivorous eaters, the worse Ive felt. I would love to eat bread, vegetables and fruit, and I do plan to keep experimenting with adding different items back into my diet. But the sad truth is that so far, whenever I reintroduce non-meat foods, even in small amounts, the more I start feeling like I used to. Which is terrifying.

Hows yourdigestion? the amateur bowel specialists ask.

This is by far the most common question I get about the carnivore diet. Is it because were taught that fiber (absent from animal products) is the be-all and end-all of our peristaltic movements? Or is it because the Petersons and Rogan shared with thousands of appalled listeners how starting carnivore caused tidal waves of diarrhea? Whatever the reason, everyone now knows that when you start carnivore, you get the runs.

Yes, I did go through a memorable and fluently productive transition period. As with most carnivores, the diarrhea lasted only about two weeks, like similar episodes in all-inclusive resorts in Mexico. Im now totally fine, and fully in control. Thanks for asking.

So, would you recommend trying the carnivore diet? they ask, despite the digestive transition.

You know what? No, I wouldnt. But not for the reasons you might think. Ive had great results with the carnivore diet, but if its taught me anything, its how differently diets can affect each of us. I felt terrible while I was eating healthy foods that make other people feel great. And even though I feel the best when eating only meat, I know vegans who say the same about their diets.

Im not telling anyone what to eat or not to eat. Experiment. Talk to your doctor. Find what works best for you. My only advice is that we should all be more mindful of how our diets affect our day-to-day wellbeing. Food is more important to health than we think. There may come a day when scientists create a brownie or Big Mac that helps our bodies run optimally. Sadly, that day is not today. Instead, I shall be eating smoked salmon, bone marrow and some grilled chicken breasts. It could be worse, and so could I.

This article is inThe Spectators April 2020 US edition.Subscribe here to get yours.

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This or that? A nutritionist shares the ideal lifestyle, and diet to follow during the coronavirus pandemic | Photo credits:  

New Delhi: Theres probably not even a child around who doesnt know about the coronavirus, how it spread, what the global and local rate of infection is, and now how to even combat it with Vitamin C and immunity drinks, the works!

I see everyone responsibly limiting social activity and containing themselves at home. Not without good reason as we know that social distancing is the call of the day.

But humans are humans while we sit at home either working or twiddling thumbs, not knowing what to do next or which movie to draw our attention to, there is a huge possibility to eat. We assume that the next 2 weeks may see us cutting ourselves off completely from each other looking at the faces of just our immediate family. Board games will fail, boredom if not already will set in and then the danger to the healthy lifestyle you have achieved may begin. In the face of the global crisis, this is a small problem and yet we could use this self-quarantine more effectively.

We have 2 options

Option 1

Circadian cycle slip. After working from home and navigating work stress for the day, allowing yourself to keep awake at night playing games or watching shows. Anyway, you dont have to drive to work the next day, so you could sleep in a little more the next morning. You could bite into that pie called binge-watching. Its okay.

Eat for now. To give ourselves the leeway to eat for just this period, any way you are at home and relaxing, spending time with family and so, its okay to eat. Just for now. Just for these 2 weeks. Its okay.

No workouts. Gyms, swimming pools and group classes have all been annulled. Well, you have been exercising regularly, so the possibility is high that you give yourself a break from exercise too. Its okay.

Daily alcohol. The large scope for inactivity could lead to the self-invited to have a drink daily. It relaxes your muscles, takes the edge away from the anxiety of not knowing what awaits us, relaxes us. Come on. Its okay.

There could be too many okays. So, chances are that when this period is over, whether it is 2 or 3 weeks and life does get back to routine, you have inadvertently undone a lot of the good lifestyle you had created for yourself with effort. And you may come out of the self-quarantine sleep deprived, feeling heavier, lazier and will be hustled into your routine which will be as tumultuous as it was before, if not more.

Option 2

Or you could use this decelerated pace in life to your advantage. You will have relatively more time on your hands. You save at least on driving time. In the metros like Bangalore and Mumbai, you could use that time to run a parallel economy!

Get your sleep, in order. With so much time on your hands, its easy to develop a good sleep routine for yourself. Sleep by 11 pm and clock in at least 7-8 hours of restful Nidra.

You are at home with the food available at your disposal. Plan your meals and eat right, eat clean. Eat at the right intervals. Do not eat in-between meals. These are the basic rules most simple, most effective too. Drink enough water you dont have to now climb floors to get to the loo!

For those who havent tried the intermittent schedule of eating now maybe the right time to experiment. I do not advocate 16 hours, but 12-14 hours is doable for most! On the pretext of the IF, you could eliminate late-night eating, so tag along on the IF bandwagon. Try it, it may not work for everybody.

Exercise could be back to the basics. Skipping, dancing at home (this could be so much fun with the family), floor exercises, crunches and functional exercises. Self-driven exercise routines arent stressful. They can be regular and quite effective. Stretch yourself well, walk around the house as you talk on the phone and catch up with age-old friends & family.

Limit your alcohol consciously to 3 servings a week just as you may have done when you were socially active or even less. Now theres now one to force you to have that just another drink.

Its all perspective. Its how you want to see the environment around you. Its how you use the raw material given to you and turn it around to use it well and in a way that helps your way forward.

Lets use this time to catch up on sleep, give our body some much-needed rest, spend more quality time with family, cook, eat without hurry, look out the window, self-introspect, explore possibilities of redesigning our life and taking those important decisions we had pushed for lack of time.

Disclaimer: The author, Anupama Menon, Nutritionist and Food Coach, is a guest contributor and part of our medical experts' panel. Views expressed are personal.

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This or that? A nutritionist shares the ideal diet, lifestyle to follow during the coronavirus pandemic - Times Now

High in protein and low on fats, makhana is an ideal snack for everyone from diabetics to those trying to lose weight!

Makhana, also known as fox nuts or lotus seeds, are a favourite crunchy snack in most Indian households. It is usually brought out during fasting days such as on Navratri; but should be consumed on a regular basis to reap its many health benefits.

The crispy treats are a delight to be had in-between meals. Its just the perfect health snack that marries great taste. Rich in protein and low on fats, its ideal for everybody from diabetics to people working on weight loss.

Need more reasons to bring them into your snacking routine?

Here are six reasons why you must include this superfood in your everyday routine:

Any food that can help shed extra kilos is good food. A cup of makhana contains about 83 calories, which is negligent if you want to binge eat in-between meals. Additionally, the protein in it tends to keep you fuller for long; and avoids you to overeat at meal-time. They also have negligible saturated fat content, making it a healthy food for the body.

Makhana is choco-full of antioxidants called kaempferol that fight against inflammation and harmful free radicals in the body. Which in turn slows down the ageing process, meaning it fights hair loss, greying hair and wrinkled skin.

Uber rich in minerals like magnesium and potassium, makhana is said to maintain heartbeat, control blood pressure and sustain cardiac health. It is also a rich source of folate a key vitamin which plays an important role in guarding heart health.

Makhana have a low glycemic index, and a fair amount of carbohydrates. A small portion of roasted makhana can easily be included in a diabetic diet. However, if youre on insulin, you must consult the doctor before making it a part of your diet since it has the tendency to reduce sugar levels.

If youre a vegetarian, you could include makhana in your daily diet for a good dose of protein. A cup of makhana consists of 3.9 grams of protein, which is great for building muscle mass and promoting cell growth. Its a plant-based protein, so ideal for vegans too.

The high fibre content of makhanas help in the bowel movement. So, if you grapple with constipation or indigestion, this superfood is a must-have. Theyre also gluten-free; so theres no scope of a problem arising in case youre gluten-intolerant.

You could stock up on makhanas in various flavours such as salt and pepper, sour cream and onion and even the spicy piri-piri so you dont get bored of them!

Also Read: Avocado to Sesame: 6 Rare Oils to Take Your Heath & Recipes a Notch Higher

(Edited by Saiqua Sultan)

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Crunchy & Healthy: 6 Reasons to Include The Superfood Makhana in Your Diet - The Better India

Plant-based diet in the recent past has grabbed the limelight for its several health benefits. From promoting weight loss to healthy functioning of kidney, the plant-based diet has been touted to be beneficial for several people. Adding on to the list of its goodness, a recent study has suggested that following plant-based diet, along with avoiding junk foods, can be heart healthy for people. As compared to people who do not eat plant-based diet, this other set of people can keep heart diseases at bay for a much longer span of time.

As per a report in IANS, the researchers of the study tracked more than 2,000 Greek adults over a 10-year period, beginning in 2002. Participants were asked to complete a detailed food frequency survey at the time of enrollment, after five years and after 10 years.

Also Read:7 Best Plant-Based Recipes To Try At Home: Oats Khichdi, Som Tam Salad & More Recipes to Check

At the end of the study period, researchers analysed the relationship between diet and the development of cardiovascular diseases using a dietary index that divided participants into three groups based on the number of animal-based foods (which included meats as well as animal-derived products such as eggs and dairy) they consumed per day, the report read.

As per the study's lead author Demosthenes Panagiotakos, Professor at Harokopio University of Athens in Greece, "The findings highlight that even a small reduction in the daily consumption of animal-based products - principally the less healthy foods, such as processed meat products - accompanied by an increase in healthy plant-based foods may contribute to better cardiovascular health.

Also Read:Planning To Go Vegan? You May Just Contribute To Global Climate And Economy

The study also suggested that even in plant-based diet, healthy foods can any day be beneficial to human health than snacking on the unhealthy ones that increase the cardiovascular ailments risks.

The research, as per the IANS report, is scheduled to be presented at the American College of Cardiology's Annual Scientific Session Together with World Congress of Cardiology on March 28-30 in the US.

Also Read:What Is Junk Food? Why Is It Bad For You?

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Say Yes To Plant-Based Diet And No To Junk Food For Healthy Heart, A Study Says - NDTV Food

Coronavirus cases continue to surge throughout the United States and experts say some portions of the country are beyond containment.

The wide-spread virus has a high person-to-person transmission rate and is beginning to seriously affect younger adults, not just older generations.

According to a reportby the Centers for Disease Control and Prevention that tracked the first 2,500 cases in the U.S., nearly 40% of COVID-19 patients who were hospitalized were between the ages of 20 and 54.

Those who are infected and dont require hospitalization are instructed to stay home, but that still leaves families androommates vulnerable.

So, what can one do to keep loved ones safe while recovering at home from COVID-19? And what can caregivers do to stay healthy?

Dr. Raphael Viscidi, an infectious disease specialist at Johns Hopkins Medicine, said respiratory viruses are commonly transmitted between people with the closest and prolonged contact.

Reports that are coming out of China suggest that many, if not most, of (coronavirus)transmissions are coming from family units, he said.

The goal is to reduce social contact, the duration of contact and the environmental space shared with a sick person on a day-to-day basis.

That starts in the bedroom.

Its a very small shared environment with a high probability the virus is present, Viscidi said. The bed itself is a surface where a sick person is depositing the coronavirus with just a cough or sneeze.

Harvard Medical School recommends caregivers use aseparate bedroom while the infected person issick. Viscidi said the recommended self-quarantine time is at least 14 days.

In addition to their own bedroom, Harvard is also recommending the sick person have their own designated bathroom so no one else in the house is exposed to contaminated surfaces.

You spend time in the bathroom, Viscidi said. Theyre trying to identify places where someone whos sick is more likely to be spreading the virus.

Bathrooms have surfaces touched on a daily basis, such as faucets, doorknobs, toilets and sink counters. Theyre also relatively small, increasing the risk ofexposure.

When a person is sick with coronavirus, they release the virus into the environment through coughing or just breathing.

The virus may remain infectious in the air for hours. A study published Tuesday in the New England Journal of Medicine found viable virus could be detected in the air for up to three hours.

Were not by any way saying there is aerosolized transmission of the virus but this work shows the virus stays viable for long periods in certainconditions, so its theoretically possible, study leader Neeltje van Doremalen at the National Institute of Allergy and Infectious Diseases told the Associated Press.

The virus is transmitted through droplets that fallquickly and can exist on surfaces as well, perhaps for as long as three days depending on conditions. Although, Viscidi noted that transmitting the virus through a surface is very low unless an individual is constantly touching the surface for a long time.

In order to minimize that risk, the CDCrecommends having good airflow or ventilationin the form ofair conditioning or a simple open window.

Dr. Joseph Khabbaza, a pulmonary and critical care physician at the Cleveland Clinic, said all standard rules apply when it comes to food preparation.

Washing hands and disinfecting kitchen surfaces are common practices in the kitchen, even if no one is sick in the house.

The frequent cleaning of surfaces is really the key in those settings, he said.

Khabbaza also said its important to maintain the recommended distance of six feet away from a person in all rooms but especially in the kitchen.

There are a number of ways to serve an infected person food, Khabbaza said. It can be left by the door to be retrievedor leftin the kitchen for the sick person to comeout and eat.

Caregivers can enter theroom as long as the patient is wearing a mask. The caregiver alsocouldwear a mask if more are available.

Although there is no specific diet for coronavirus patients, Khabbaza said they may not have an appetite and may only want soup or crackers.

Harvard Medical School advises family members not to share household items such as dishes, drinking glasses, cups or eating utensils with the sick. After use, they should be washed thoroughly.

Keeping the sick person's bedroom and bathroom door closed can provide an extra layer of precaution.

Its an extra physical barrier that no droplets are leaving that space, Khabbaza.

However, he points out its not likely a particle is able to travel far, surviveoutside the bodyand infect a healthy person.

Wiping surfaces, frequenthand-washing and avoiding the face are more crucial to minimize transmission of the virus even in settings that arent contained.

Limiting contact is the name of the game, and in our modern world, its become much easier with the use of technology.

Family members can limit contact by using computers, cellphones and tablets to message and call loved ones while they are sealed safely inside their designated bedrooms.

Khabbaza stresses the importance of comforting sick people in their time of need.

Its almost impossible not to feel that anxiety just with this climate and environment, he said. Theres a big benefit of minimizing that anxiety, making sure that youre relaxed around your loved one is important.

Hesuggested using FaceTime or Skype to communicate with people who are sick instead of just messages and calls.

Thats one way you can have lots of conversation and laugh together and see each other smile while still being at very low risk of transmission, Khabbaza said.

The CDC and Harvard Medical School advise caretakers to place all used disposable gloves, facemasks and other contaminated items in a lined container before disposing of them with other household waste.

While Viscidi said its not necessary to double-bag garbage, Khabbaza said extra bags couldnt hurt and its never a bad idea to use gloves while handling waste.

Tissues shouldnt be harmful after theyve already made it to the bottom of a wastebasket.

"Particles and droplets shouldnt just be aerosolized as a tissue in the wastebasket," he said."Once it'sin there, it won't go anywhere."

However,he said it could behelpful if the sick person tiesup the garbage bag before the caregiver comes in and takes it out. This could minimize anxiety when entering the room.

"Youwon't be able to take care of your lovedone as well if your nerves are taking over," he said.

Although there havent been reports of pets or other animals becoming sick, the CDC recommends restricting contact with them while sick with COVID-19 until more is known about the virus. This includes petting, snuggling, being kissed or lickedand sharing food.

If possible, have another person in the house whos not sick to care for the animals. If thats not possible, make sure the sick person washes their hands before and after interacting with pets and wear a face mask.

Viscidi said limiting pet interaction benefits people in the house more than the pet itself.

If youre having severe symptoms and youre petting them constantly, theres going to be some virus on the dog, he said. And then somebody else comes by and pets the dog.

The dog isnt going to get infected, but it can act like a contaminatedsurface for other people to get sick.

As many public health experts have reiterated, the key to keeping people healthy is hygiene.

The CDC defines cleaning as the removal of germs, dirt and impurities of surfaces, and defines disinfecting as using chemicals to kill germs on surfaces. The agency recommends disinfecting surfaces after cleaning to further lower the risk of spreading infection.

The CDC recommends taking the following precautions when disinfecting the house while a family member is sick with COVID-19:

Be aware that there can be contaminated residue on used tissues, masks and gloves from someone sick with the coronavirus that can be dangerous to others that live in the home. Here are some ways to correctly dispose of the contaminated items.

SOURCE USA TODAY reporting; Stanford University; World Health Organization; Centers for Disease Control and Prevention

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Sick at home with COVID-19: How to care for your loved ones infected with coronavirus - USA TODAY

Amid the still on-going crisis, where globally more than 210,000 cases have been reported and more than 9,000 people have lost their lives, there are also successes.

Wuhan in China, where the outbreak of the coronavirus started, reported no new cases on Friday for the first time since the outbreak.

Wuhan provides hope for the rest of the world, that even the most severe situation can be turned around, said WHO Director-General Dr Tedros Adhanom Ghebreyesus at yesterdays (20 March) virtual press conference.

Of course, we must exercise caution the situation can reverse. But the experience of cities and countries that have pushed back this virus give hope and courage to the rest of the world, he added.

The WHO Director-General said that the world is learning more about the virus every day. Although older people are the hardest hit, younger people are not spared. Data from many countries clearly show that people under 50 make up a significant proportion of patients requiring hospitalization.

Today, I have a message for young people: you are not invincible. This virus could put you in hospital for weeks, or even kill you, he warned. As I keep saying, solidarity is the key to defeating COVID-19 solidarity between countries, but also between age groups. He repeated the word solidarity three times.

Individual advice

During this difficult time, its important to continue looking after your physical and mental health. This will not only help you in the long-term, it will also help you fight COVID-19 if you get it, the WHO Director-General explained.

First, eat a health and nutritious diet, which helps your immune system to function properly. Second, limit your alcohol consumption, and avoid sugary drinks. Third, dont smoke. Smoking can increase your risk of developing severe disease if you become infected with COVID-19. Fourth, exercise. WHO recommends 30 minutes of physical activity a day for adults, and one hour a day for children. If your local or national guidelines allow it, go outside for a walk, a run or a ride, and keep a safe distance from others. If you cant leave the house, find an exercise video online, dance to music, do some yoga, or walk up and down the stairs. If youre working at home, make sure you dont sit in the same position for long periods. Get up and take a 3-minute break every 30 minutes.

Need of medical equipment

WHO is working actively to support all countries, and especially those that need its support the most. But there is not enough protective equipment, test kits and respirators.

The collapse of the market for personal protective equipment (PPE) has created extreme difficulties in ensuring health workers have access to the equipment they need to do their jobs safely and effectively.

Luckily, WHO has identified some producers in China who have agreed to supply WHO with protective equipment and is currently finalizing the arrangements and coordinating shipments so it can refill its warehouse to ship such equipment to whoever needs it most.

WHO is also working hard to increase the global supply of diagnostic tests, the Director-General said. There are many companies globally that produce diagnostic kits, but WHO can only buy or recommend kits that have been evaluated independently, to ensure their quality.

The World Health Organisation is working with the Foundation for Innovative New Diagnostics (FIND) to contract additional labs to evaluate new diagnostics. In parallel, it is working with companies to secure the supply and equitable distribution of these tests.

Another important issue is how to take care of all patients when hospitals, in many countries underfinanced for years and totally unprepared for the outbreak of the coronavirus, are overwhelmed by the increase in infected persons. Doctors risk having to take decisions who shall live and who shall die.

To tackle this dilemma, WHO has published guidelines on life-saving treatment as health systems are challenged, without compromising the safety of health workers. The guidelines detail actions all countries can take to provide care for patients, regardless of how many cases they have, he assured.

The Brussels Times

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Coronavirus: WHO on how to stay safe - The Brussels Times

As the coronavirus pandemic continues to spread across the globe, more and more people are being encouraged to work from home, stay inside and self-isolate.

But with panic-buying leaving Australian supermarket shelves empty, people are worrying more about their pantries than anything else at the moment.

READ MORE: Follow 9News' full coverage of the coronavirus pandemic here

9Honey Coach spoke with nutritionist Kathleen Alleaume to get the low-down on how to store food during social isolation, plus how to keep your work from home diet balanced and more.

A: While we may all be feeling the urge to overstock the kitchen cupboards to the brim, it's also important to use up the fresh stuff (and keep purchasing fresh produce) before turning to reserves of frozen and shelf-stable food".

It's important to check the use-by or best-before dates. Also check the packaging to see what can be safely refrigerated or frozen after opening foods that come in certain packages, cans or jars can become high-risk foods once opened and should be handled and stored correctly thereafter. Correct food storage practice will prevent spoiling and make sure the quality of pantry remains fresh.

Dry ingredients such as wholegrains and rice should be transferred to an air-tight container. Ideally label each container and record use-by-date to help you keep track. Always use up the contents of the entire container before refilling it with new supplies.

While correct storage may help prolong shelf-life once opened, there still a maximum period of time for basic pantry items.

For example, dried pasta up to one year, sugar up to two years, flour and rice up to eight months, legumes up to one year, fats such as nuts and oils can be kept up six months and should be kept out of direct sunlight to avoid fats going rancid. Canned items, once opened, should be transferred to air-tight containers and refrigerated and used within three days.

A: There are three major things I'd suggest; taking inventory, planning your meals and keeping thins in order.

Take inventory. If there are pantry staples that are way past by their use-by-date, clear them out and don't be tempted to buy that same item if you know you will not use it.

Pantry staples, including cereal grains, nuts, dried fruit, extra virgin olive oil, canned vegetable/legumes/fish, for example, are super nutritious and are on regular rotation in my household, providing a solid base for most of my family meals.

Meal plan. The next step is work with what you have, then make a weekly meal plan, including the items that you have in stock. Work out meals that will pair well with your pantry staples, such as quality proteins (e.g. meat, fish, tofu) and fresh vegies to help improve the efficiency of your meal planning efforts.By planning ahead you'll avoid buying unnecessary items at the supermarket, saving you both money and potential food waste. Once you've figured out a few easy meals, make a weekly shopping list and stick to it.

Keep it in order. It helps to gets your pantry in order. This will help with meal planning and panic buying. Section out the proteins (i.e. tuna, kidney beans, baked beans, chickpeas); wholegrains (e.g. rolled oats, wholegrain breakfast cereals, rice, pasta, cous cous, quinoa, barley), healthy fats (olive oil, nuts, seeds), along with canned vegetables and fruit, and healthy snacks.

A: Despite the backlash on carbs, wholegrain varieties, such as brown rice, wholegrain cereals and wholemeal pasta provide a good foundation to most meals and also provide many nutrients, including fibre which is great for gut health. However, in order to obtain balance in your meals pair quality carbs with lean sources of protein and fill the rest of your plate vegetables for well-rounded meals.

A: Working from home is no different to working in an office if you stick to regular routines and meal-times. However, with not as many disruptions, you may be inclined to eat at sporadic times. That said, make sure you always eat breakfast before you start work as this will set the eating tone for the rest of the day and avoid unhealthy quick-fixes later on or too many cups of coffee.

Whilst spending more time at home is a great opportunity to release your inner MasterChef and test out new recipes, many of us are still up against the clock particularly in the morning as we settle in at our work spaces. For a quick but satisfying brekkie fix, I like the Uncle Tobys Oat Breakfast Bakes, which dish up wholegrain goodness and low GI for longer lasting energy. Couple it with a glass a water, a tub of yoghurt and a piece of fruit, and you're set for the morning.

I also make sure I schedule regular breaks, including an efficient break for lunch or mid-afternoon to re-energise and help with productivity. Staying hydrated is also important.

A: Most of all, be careful of what you're snacking on. Keep a healthy stash of snacks. Have cut up fruit and vegetables in fridge to pair with hummus. Or wholegrain crackers with cheese, or a handful of nuts, fruit smoothie.

Where possible, cook in bulk and keep leftovers in the fridge over freezer for ready-made meals.

Read more:
Nutritionist-approved hacks to store food during isolation instead of panic buying - 9Coach

Choosing to add certain types of food to your diet can benefit your cardiovascular health.

Published: April, 2020

Looking to keep your heart in top shape? You need to feed it well, by choosing nutritious foods that help keep your arteries clear and protect against damage. Researchers have consistently found that opting for a Mediterranean-style diet rich in fruits, vegetables, beans, nuts, and healthy fats is best for cardiovascular health, says Teresa Fung, adjunct professor in the Department of Nutrition at the Harvard T.H. Chan School of Public Health. With this in mind, she recommends aiming to put some specific heart-healthy options on your plate each day. Here are five foods you can add to your diet to benefit your heart.

Drizzle it over a salad, or use it to saut an assortment of colorful vegetables; either way, this oil has a proven track record when it comes to your heart health. Olive oil is loaded with monounsaturated fatty acids, which can help lower your "bad" LDL cholesterol. Extra-virgin olive oil is also rich in antioxidants, which work in your body to prevent damage caused by unstable molecules called free radicals that can harm cells, including those that make up the walls of your arteries. When the arterial walls are damaged, it's easier for fatty deposits to stick and form blood-blocking plaques, says Fung. So, keeping them healthy should be a priority.

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Keto evangelists have popularized the high fat, low carb diet as a lifestyle. But for the majority of people, the keto diet is restrictive, making it hard to maintain.

Now Speed Keto, an even more extreme form of keto, has arrived on the diet scene.

The newest twist on keto promises to tap into the bodys fat-burning system faster by integrating a controlled version of fasting.

Its common for people to pair the keto diet with intermittent fasting, usually 16:8, which means someone only eats during an 8-hour window each day and fasts for 16 hours.

Speed Keto takes this further by advocating for one meal a day. The meal should be keto-approved, of course.

Potential weight loss is the primary selling point for a majority of the keto curious. Its also been found to lower the risk of diabetes, heart disease, and cancer, but it may have negative health effects for other people.

We asked two nutrition experts to review Speed Ketos protocols for benefits and dangers and answer the question: Should you try this diet?

Speed Keto is a means of achieving faster ketosis and was created by Harlan Kilstein, who is not a medical professional or nutrition pro, but a coach, said Cynthia Thurlow, NP, who specializes in nutrition and intermittent fasting.

The Speed Keto program is similar to the traditional keto diet in that it requires individuals to eat a high fat, low carb diet.

Similarly, it also focuses on putting the body in ketosis, a metabolic state when your body burns fat instead of glucose for energy. When your body is in ketosis, its basically a fat-burning machine, thus giving keto its reputation as a weight loss tool.

The difference with Speed Keto? You can only eat one meal a day. The meal should follow the traditional keto guidelines of high fat and low carb macronutrients.

Its main goal is to attempt to become fat-adapted faster than a more traditional ketogenic diet, Thurlow told Healthline.

Fasting can help speed the process of getting into ketosis, explained Tony Castillo, MS, RDN, LDN, nutrition consultant for RSP Nutrition.

It can typically take 2 to 4 days to enter ketosis if you have less than 50 grams of carbs per day, he continued, pointing out that several factors, from what you eat to age and activity level, can extend the amount of time it takes to enter ketosis.

Even though you may enter fat-burning ketosis more quickly on Speed Keto, seeing a lower number on the scale might be misleading.

Since the traditional keto and Speed Keto focus on [eating] fats, your body will excrete more water because fats do not like water. This means the weight loss you see is most likely water weight or even muscle weight, not true fat loss, Castillo said.

While you might enter ketosis more quickly, the experts we talked to mention several downsides to Speed Keto.

Diet programs like these are typically unsustainable and can be challenging to follow long term, Castillo said.

Even just sticking to keto protocols when youre dining out with friends can be challenging. With Speed Keto, dieters face the added test of only eating one meal a day.

Castillo also points out long-term effects of the keto diet, and therefore Speed Keto, are unknown.

Its also important to review your health goals before choosing a program. For example, Speed Keto and the traditional keto diet can make it more difficult to build muscle.

Its also likely to give you the keto flu, temporary flu-like symptoms caused by going into ketosis, and make you feel lethargic.

According to Thurlow, Speed Keto is not a healthy or sustainable nutritional philosophy and should only be considered short term, if at all.

My concern would be that most people would get insufficient macros in during their feeding window, and that could contribute to muscle breakdown, such as catabolism or sarcopenia, and stressors to the thyroid, adrenals, or sex hormones, Thurlow said.

[This diet] is highly bio-individual, meaning that everyone has different factors that can make this a successful or unsuccessful strategy, she said.

Beyond keto protocols, the one meal a day (OMAD) requirement doesnt work for everyone.

Thurlow notes that while there are people who thrive on OMAD, many cannot get all of their macros for an entire day in one meal, and others are way too full and uncomfortable consuming that much food in one sitting.

In addition to the physical effects, the cycle of fasting then eating a large meal may not be good for some peoples mental health.

When diet programs incorporate intermittent fasting, its important to consider past eating history, as intermittent fasting may not be ideal for someone with a history of binge eating disorder, Castillo pointed out.

If youve identified that the intermittent fasting or OMAD elements of Speed Keto work well for you, know that you could apply it to a more balanced diet, too.

Intermittent fasting can be combined with most nutrition programs with great success, not just keto, Thurlow said.

See more here:
Speed Keto One Meal a Day: What You Should Know About This Diet - Healthline