By: Stephen M. Hahn, M.D., Commissioner of Food and Drugs and Frank Yiannas, Deputy Commissioner for Food Policy and Response

Fresh leafy greens are among the most widely consumed vegetables and an important part of an overall healthy diet. The U.S. Food and Drug Administration is committed to working with the produce industry and government partners to help keep leafy greens safe for Americans.

While millions of servings of leafy greens are consumed safely every day, this produce commodity has been too often implicated in outbreaks of foodborne illness. These include recurring outbreaks of E. coli 0157:H7 infections tied to consumption of romaine lettuce, which is very popular in this country.

We believe one foodborne illness outbreak is one too many. The FDA is committed to doing more.

Today we are releasing the 2020 Leafy Greens STEC Action Plan, which spells out the actions the FDA plans to take this year in the areas of prevention, response and addressing knowledge gaps. STEC stands for Shiga-toxin producing E. coli, which can cause potentially life-threatening illnesses. The most common STEC, E. coli O157:H7, is most often associated with outbreaks.

Food safety is a shared responsibility that involves food producers, distributors, manufacturers, retailers and regulators. Weve previously called on the leafy green industry to do more, and meeting our own responsibility involves collaboration with state partners on education, training and inspections. This plan is designed to help foster a more urgent, collaborative and action-oriented approach.

In the area of prevention, we will be taking further steps to implement the FDA Food Safety Modernization Act (FSMA) Produce Safety Rule that established science-based minimum standards for the safe growing, harvesting, packing, and holding of produce. Areas covered by these standards include biological soil amendments; animal intrusion; hygiene; and equipment, tools and buildings. The major compliance dates for very small businesses arrived in January, and 2020 marks the second year of conducting routine Produce Safety Rule inspections for other covered farms, other than for sprouts operations, which had earlier compliance dates.

Our prevention-focused plans in the leafy greens sector include providing education and technical assistance to industry and other stakeholders, with greater emphasis on the potential impact of adjacent land uses and continued emphasis on the importance of agricultural water quality. We also hope to issue proposed revisions to FSMAs agricultural water requirements, for covered produce other than sprouts, in 2020. We extended the compliance dates for those provisions to address feedback about practical challenges in implementing the requirements.

In the area of response, we will soon be publishing an investigation report on three outbreaks of E. coli O157:H7 infections tied to romaine lettuce and leafy greens between November and December 2019. Each was tied to the Salinas Valley in California. We will also be conducting follow-up surveillance of fields in that region during this falls growing/harvest season.

While we must act to help prevent and respond to STEC outbreaks with current knowledge, gaps remain in our understanding of how environmental pathogens, including STEC, can contaminate produce. Most leafy greens are grown outdoors, where they are exposed to soil, animals, and water, all of which can be a source of contamination. Developing new science to learn how pathogens survive and move through the environment can help us protect these foods that are mostly eaten without cooking or processing to eliminate microbial hazards. The FDA is already working with experts in state government, cooperative extension and academia to better understand the ecology of pathogens in the Yuma, Arizona, growing region. Discussions have been initiated to conduct the same research in other leafy greens growing regions.

The New Era of Smarter Food Safety initiative aims to foster rapid traceback of contaminated foods to their source and enhance the analysis of data streams to inform prevention efforts.

As public health officials, we are concerned by these recurring outbreaks and we believe all involved with the production and sale of fresh leafy greens can do better. As people who have children of our own, we are heartbroken about the families whose lives have been forever changed by these illnesses.

We have an unwavering commitment to protecting the health of the American public. The 2020 Leafy Greens STEC Action Plan demonstrates how we will honor that commitment. We are laser-focused on improving our prevention, response and research efforts with a multi-faceted approach to help keep leafy greens safe for generations to come.

In January, Deputy Commissioner Yiannas visited the Yuma growing region in Arizona to see the food safety procedures in place on growing fields and in harvesting operations. See the photos on Flickr.

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FDA Outlines 2020 Action Plan to Advance the Safety of Leafy Greens - FDA.gov

Dancing on IceSunday, Virgin One/UTV, 6pmPhillip Schofield and Holly Willoughby host the grand final of the skating challenge. Three celebrities and their professional partners remain, and each pair is challenged to perform a special showcase routine choreographed by Christopher Dean and Jayne Torvill. After that one pair will be eliminated, with the other going on to the final round by performing their own take on Torvill and Deans signature piece, Ravels Bolero. Then the entire cast of this years show will return to the ice for one last performance.

Dragons DenSunday, BBC2, 9pmHard to believe its 15 years since this BBC version of Japanese seriesMoney Tigersfirst saw the light of day. Once more entrepreneurs will pitch their money-making ideas to a panel of self-made millionaires prepared to invest their companys money in the scheme if they think it could work. Some of the aspiring tycoons will fall at the first hurdle; others stand a good chance of seeing their dreams turned into a reality if the Dragons like what they see. As ever, Evan Davis presents the show, while series regulars such as Peter Jones pass judgment.

Crufts 2020 Best in ShowSunday, Channel 4, 7pm

So this is it: the culmination of the annual dog-lovers event, when the finest of all pooches is chosen. Clare Balding guides us through proceedings as coverage of the worlds largest dog show concludes at the NEC in Birmingham. Balding is joined by celebrity guests as well as reporter Radzi Chinyanganya and commentators Jim Rosenthal, Graham Partridge, Frank Kane and Jessica Holm. Plus DJ Roman Kemp reveals how his chihuahua helped his mental health, and singer Russell Watson explains his love of dogs to Clare.

Race Across the WorldSunday, BBC2, 8pmAs series two begins, cameras follow contestants as they embark on an epic and adrenaline-fuelled adventure, trekking into the unknown without gadgets or many of the things we take for granted. The journey will see these five pairs racing from the top to bottom of Latin America. They will trek from from Mexico City to the most southernly city in the world, Ushuaia in Argentina. With no smartphones, internet access and credit cards, the only cash they carry will be equivalent of a one-way airfare. Episode one sees the teams set off from Mexico City, the largest Spanish-speaking city in the world. Throughout the race they must pass through seven checkpoints to reach their final destination, beginning with Copan Ruinas in Honduras.

The Boys in GreenMonday, RT One, 9.35pmFans are getting decidedly jittery as Ireland prepare to face Slovakia on March 26th in a last-gasp playoff to qualify for Euro 2020. What better way to calm the nerves than with a big, honeyed spoonful of football nostalgia? This two-part sports doc series sets the controls on the time machine straight for Irelands golden era of football, when the Boys in Green made their first foray onto the global arena, spurring fans to join up with Jacks Army and follow the squad to Italy, the US and other far-flung places. Between 1986 and 1995, the revitalised Republic of Ireland team gave the country an almighty lift, and (probably) helped to bring the Celtic Tiger into being. All the big moments from that historic period are here, including Packie Bonners famous penalty save against Romania in Italia 1990, Ray Houghton scoring the winning goal against Italy in the 1994 World Cup . . . I could go on, but I suspect this series will tell the story a lot better than I can. Our guides on this trip through time include Tony Cascarino, John Aldridge, Mick McCarthy, Ronnie Whelan, David OLeary, Jason McAteer, Kevin Sheedy and Stephen Staunton

Herstory: Irelands Epic WomenMonday, RT One, 8.30pm

Wicklow-born dancer, teacher, choreographer for the Abbey Theatre and founder of the Royal Ballet, Ninette de Valois (1898-2001) is the subject of this final episode in the documentary series. The importance of de Valoiss role in creating not only a world-class national company and school but a unique national style of dance and audience for ballet cannot be overstated. Contributors include Anne Maher, artistic director of Ballet Ireland; Anna Meadmore of the Royal Ballet School; and Dr Victoria OBrien, dance historian.

Miriams Big Fat AdventureMonday/Tuesday, BBC2, 9pmMiriam Margolyes loves her life but hates her body. Shes been fat (a word she doesnt shy away from using) for as long as she can remember, but at 78, she feels the time to do anything about it is running out. However, shes far from alone as, despite societal pressure to be thin and the slew of information about healthy diets, Britain is more overweight than ever. So Margolyes sets out to learn more about the impact of obesity. She begins by meeting Gemma, who has checked into a weight-loss bootcamp where shes subjected to a calorie-restricted diet and five hours of exercise a day. However, blogger Bethany takes a different approach as she argues that body positivity is better than yo-yo diets and being miserable about your size.

Random Acts as GaeilgeTuesday, TG4, 8pm

From downward-facing madras to pop-up Gaeltachts, from Luas women to loose translations, Random Acts as Gaeilge takesa whistle stop tour of the Irish language along with the views of some well-known faces, including Stephen Fry and Ronan OGara. Theres a generational collide when Snapchat star James Kavanagh boards the Luas at Ranelagh and meets none other than Doireann N Bhriain, broadcaster, linguist, and Voice of the Luas, with insightful, educational, and hilarious results. Belfast-based Caoimhe N Chathail snaps regularly as Gaeilge, and through her snaps the show explores Belfast and meet other people who are using their Gaeilge daily. Na Cnocadir, founded in 2003, is a hiking and hillwalking group that uses Irish as the main means of communication among members. And acclaimed Dublin alt-rock group Delorentos go behind the scenes as they record a track, as Gaeilge, for this years Seachtain na Gaeilge Ceol.

Mrs FletcherTuesday, Sky Comedy, 10.15pm

So, your only son has gone off to college, leaving you all alone in a big, empty house. What do you do? Make like Tom Cruise in Risky Business and dance around in your jocks and socks to the music of Bob Seger? How about look up the number of the local embroidery club in the hopes of filling all those empty days ahead? Kathryn Hahn stars as the titular empty-nester faced with the dilemma of what to do with her newfound freedom. (We suspect it wont involve needlework.) Meanwhile, her son, a popular jock in high school, is out of his comfort zone and lost at sea in the complexities of social media. This HBO series promises to explore themes of gender, sexuality, parenthood, online etiquette and, inevitably, internet porn.

Dirty MoneyFrom Tuesday, NetflixAlex Gibney, the acclaimed film-maker behind the Oscar-nominated Enron: The Smartest Guys in the Room, is the brains behind this series. Each episode of the first run focused on an example of alleged corporate corruption and featured interviews with key players and experts; among the subjects covered were the Volkswagen emissions scandal and Donald Trump. For the second series a handful of topics have been announced, including in-depth looks at Jared Kushners real estate empire, the Wells Fargo banking scandal, and Malaysias 1MDB corruption case.

The Great Celebrity Bake Off for Stand Up to CancerTuesday, Channel 4, 8pmSandi Toksvig has announced shes stepping down as a presenter. But before she goes shes joining Noel Fielding for a series of special charity editions of the culinary challenge, with judges Paul Hollywood and Prue Leith. The first set of contestants are documentary maker Louis Theroux, comedians Jenny Eclair and Russell Howard, and athlete Ovie Soko, who are challenged to make a giant biscuit, a classic bake, and a choux sculpture depicting their perfect day. Will Jenny seize the chance to make an eclair?

Five Guys a WeekTuesday, Channel 4, 9.15pmNever let it be said that C4 doesnt want to help the people find love its already brought the world Naked Attraction, First Dates and Flirty Dancing. The idea behind Five Guys a Week is that a singleton gets the chance to trial five live-in boyfriends over the course of five days. That may sound like a more sensible way to get to know someone than performing a dance routine with them or seeing their exposed body parts, but the twist is that all of them will be moving in at the same time. In the first episode focuses on marketing consultant Amy (34). Among the guys she will trial are country singer-songwriter Scott, debonair stuntman Michael, international fraud investigator Christian, and local government consultant Glenn, who fears hes less exciting than the competition.

Joanna Lumleys Hidden Caribbean: Havana to HaitiTuesday, UTV, 9pm

Joanna Lumleys previous travelogues have sent her to the Silk Road, India, Japan and Greece. For her latest adventure, the AbFab star is heading for two of the Caribbeans most enigmatic and isolated countries. The journey begins in a Havana boxing gym, where Lumley meets one of the countrys rising female fighters. She also learns more about the countrys history as she visits the town of Hershey, which was built on the success of the sugar industry, as well as the tomb of Che Guevara and Fidel Castros hometown, Santiago de Cuba, as it prepares for the 60th anniversary of the Great Revolution. But Cuba is looking to the future as well, as Lumley discovers how Ernest Hemingways favourite beach is being turned into a five-star luxury complex.

Big Life FixWednesday, RT One, 9.35pm

How do you help a young rower to overcome a disability to compete in rowing contests? Its not rocket science . . . er, actually, it is. In the second programme in the new series of Big Life Fix, rocket scientist David McKeown takes on the challenge of developing a device that will allow Eoghan Barry (17) from Skiberreen, who was born without one of his hands, to use an oar safely. Throughout the series, scientists, engineers, programmers, designers and tech-heads are tasked with inventing something that will make a difference to the lives of those with disabilities. Designer Trevor Vaugh and electronics engineer Chiara Cavarra, for instance, must race against time to preserve Roisin Foleys voice before motor neurone disease takes it away. The pair will have to find a way to allow the 31-year-old mother of three to continue to communicate with her family and friends, hopefully using her own voice.

Child of Our Time: Turning 20Wednesday, BBC2, 9pmIn 1999, Child of Our Time began filming a group of babies, from the moment of birth, to explore what would shape their lives in the new millennium. More than 20 years on, three of the subjects reflect on growing up during a time of amazing social change. Cameras explore their childhood as inhabitants of the first generation of 21st-century Britain. Eve, Jamie and Rhianna discuss their feelings on starting school, finding friends, and their tempestuous teenage years. They also reflect on how rebellion, family tension and bereavement played a part in making them the adults they are today. Plus, other children from the TV experiment share their reflections and experiences on some issues that touched their generation.

The UndateablesWednesday, Channel 4, 9pmThe series following extraordinary singletons as they search for romance returns. Nicholas (26), who has Aspergers, longs to find a partner to share his life. Meanwhile, Shantae (22), who has Downs syndrome, goes to the Pentecostal church every Sunday with her family and dreams of meeting a religious family man. Cameras also follow Robbie Williams superfan Sam (28), who has a global learning delay. Hes a successful horse rider, competes regularly and has won scores of rosettes. Can he find Ms Right?

Seal le DithThursday, TG4, 7.30pm

The Rev Trevor Sargent is Dith Ss guest this week. The former leader of the Green Party (2001-2007), author (Trevors Kitchen Garden, 2012), and TD for Dublin North from 1992-2011, in 2018 Sargent (59) was ordained a priest in the Church of Ireland Diocese of Cashel, Ferns & Ossory.

How to Beat AgeingThursday, Channel 4, 8pmKate Quilton and Dr Javid Abdelmoneim explore small changes that could bring huge health benefits. With the assistance of volunteers and scientists, this new series reveals the latest scientific evidence when it comes to bringing down your biological age; managing stress; beating pain; and sticking to a healthy diet. In this offering, eight volunteers take part in an experiment to see if making simple lifestyle changes can knock years off their biological ages in a mere five weeks. Plus, a look at technological innovations in home gym applications; whether training in extreme environments holds the key to staying young in body and in mind, and how doing a good deed can benefit the mind and the body.

BreedersThursday, Sky One, 10pm

Martin Freeman is one of the lucky actors who has escaped the Hobbits Curse, whereby anyone who plays one of JRR Tolkeins diminutive characters cant get arrested afterwards. It helped Freeman that he moved on to a superb role in the Netflix series Fargo, and now in this new 10-part seriesabout the trials and travails of modern parenthood. Breeders addresses the big parental paradox: is it possible to love your children to death while also wanting to kill them? Parents Paul and Ally (Freeman and Daisy Haggard) struggle to bring up their two children without strangling them or worse not sending them to the right school. In the opening episode, Paul is up against something even more challenging than stealing a dragons treasure without waking him up: getting the kids to go the f**k to sleep.

Shipman: 5 Mistakes That Caught a KillerThursday, Channel 5, 10pmTwenty years ago, English GP Harold Shipman (1946-2004) was convicted of murdering 15 of his patients by injecting them with diamorphine. However, he is believed to have been responsible for the deaths of more than 200 people. This documentary reveals the string of mistakes that led to Shipmans arrest. One of them was establishing a pattern and drawing attention to himself. Often, his victims were found fully dressed and sitting up unusual for elderly patients who he claimed had been unwell in the weeks beforehand, while his lack of computer skills also led to his downfall.

EliteFrom Friday, Netflix

For newcomers, this Spanish drama centres on three working-class teens attending Las Encinas, an exclusive school where the elite send their children. The first two series went down a treat worldwide thanks to their heady mix of murder, intrigue and adolescent angst. Elite has reportedly been streamed by more than 20 million viewer; will the third series prove to be as popular as the coolest student in school?

Lost GirlsFrom Friday, Netflix

Director Liz Garbus is best known for making such documentaries as Love, Marilyn and Bobby Fischer Against the World, and she now moves into the world of narrative drama with this 95-minute true-crime story. Amy Ryan stars as Mari Gilbert, whose 24-year-old daughter Shannan goes missing. Mari embarks on a dark journey, during which shes forced to face some uncomfortable truths about Shannan. With police bias seemingly preventing the case being investigated thoroughly, the distraught mother must delve in herself, uncovering unsolved murders involving sex workers, young lives she is not willing to let the world forget. Gabriel Byrne and Dean Winters costar.

How Healthy Is Your Gut?Friday, Channel 4, 8pmIn this one-off documentary, Sabrina Grant explores just why the gut is so important to our overall wellbeing and how it affects everything from our moods and energy, to sleep and health. With the aid of six volunteers, all with a typical abdomen complaint, Grant puts some of the most popular regimes to the test and sees whether they actually work. Cameras follow the subjects as they attempt everything, including the radical bone broth diet, colonic hydrotherapy and a 10-night intense detox programme.

Contributing: PA

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TV guide: 23 of the best shows to watch this week - The Irish Times

You're rushing out the door in the morning maybe you grab a granola bar, a cup of coffee or skip breakfast altogether. If that sounds like you, you're not alone. About 25 percent of adults regularly skip breakfast, according to the Center for Science in the Public Interest.

A big breakfast diet might help you lose more weight on the same amount of calories.

Credit: BartekSzewczyk/iStock/GettyImages

Whatever your reason for missing out on your morning meal lack of appetite, lack of time or perhaps you're a fan of intermittent fasting and plan to eat later in the day you may want to rethink your breakfast game plan, especially if you're trying to lose or even manage your weight.

When we eat significantly affects the thermogenic effect of food aka the increase in metabolism after eating according to a February 2020 study published in the Journal of Clinical Endocrinology & Metabolism.

This effect, also called diet-induced thermogenesis (DIT), along with your basal metabolic rate (the number of calories your body needs at rest) and your level of physical activity determines how many calories you burn.

In this small clinical trial, researchers broke the subjects into two groups:

The researchers found that the big-breakfast group had a 2.5 times higher DIT compared to the big-dinner group. They also found that the big-dinner group had an increased appetite, specifically for sweets.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

This recent study adds to the growing body of research in support of eating a big breakfast and smaller dinner, especially when it comes to managing your weight.

A March 2013 clinical trial published in Obesity looked at how calories are distributed throughout the day and the affect this has on weight over the course of 12 weeks. Researchers in the study fed two groups of women a weight-loss diet of 1,400 calories, but one group of women received 700 calories for breakfast, 500 for lunch, and 200 for dinner, while the other received the reverse. After 12 weeks, the group that consumed more calories earlier in the day lost 2.5 times more weight 19 pounds versus the 8-pound average weight loss by the group who consumed calories later in the day.

Another small pilot study published August 2018 in Physiology & Behavior concluded that eating earlier in the day, according to our circadian rhythm, is beneficial for weight loss. This eight-week study had two groups, consuming two different conditions of calorie distribution throughout the day 50 percent at breakfast, 30 percent at lunch and 20 percent at dinner versus 20 percent at breakfast, 30 percent at lunch and 50 percent at dinner. The amount of weight loss was significantly greater for the group that consumed more calories earlier in the day, and they were also found to have better sleeping patterns.

Eating a heartier breakfast may mean you crave less sweets later on.

Credit: VeselovaElena/iStock/GettyImages

Now that you're convinced breakfast is a must and that you might want to eat a bigger breakfast and smaller dinner, here's a three-day meal plan to help get you started.

The studies mentioned above provided 50 to 70 percent of calories at breakfast and 10 to 20 percent of calories at dinner. This can be a big jump for most people, though, considering we currently eat our largest meals at dinner, then lunch, followed by breakfast, according to the USDA.

To make the change more manageable, this meal plan includes 40 percent of calories at breakfast, 40 percent at lunch and 20 percent at dinner. This plan will help you begin reversing the current trend, and perhaps the way you eat, by consuming a larger breakfast and smaller dinner.

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Eating a Bigger Breakfast Could Mean More Weight Loss Here's a 3-Day Meal Plan to Get Started - LIVESTRONG.COM

This Women's Day, pledge for your better health by incorporating these 5 things in your diet  |  Photo Credit: Getty Images

New Delhi: International Womens Day is a great initiative to honour and celebrate women and womanhood all around us. Each year the celebration is getting bigger, the cause is reaching the masses, and women are hustling the world. Despite all the progress, women in our society still tend to put their health in the backseat. Women have been juggling various roles, have been donning many hats, and have surely aced the art of multitasking but all this has impacted their health as they are becoming more prone to anxiety, stress, bone diseases, hormonal imbalances, and weight issues.

So, this Womens Day, lets focus on our health and invest in the methods and tips to improve the lifestyle, because if you are healthyyou can be more productive, disease-resistant and continue acing the way you do. Here are some tips women need to keep in mind when it comes to their health:

Have a Power Breakfast- For all those women who begin their days on a hectic note- maybe managing the family or rushing to work, it is quite likely for them to skip or compromise on the breakfast, but refrain from doing so.A healthy breakfast gives you enough energy to run the day and keeps your blood sugar levels under check. If you are pressed on time, you can have a smoothie, avocado/egg sandwich, oats or moong pancakes, or a chia pudding bowl.

Make way for Protein- Protein is one crucial macronutrient that gives you luscious hair, healthy skin, and strong nails. It acts as the building block of each cell in your body and is responsible for muscle growth and development. What more? It keeps you full for longer and helps in managing weight. The demand for protein increases if a woman is pregnant, lactating or has entered menopause. It also depends on your lifestyle and physical activity. Derive good quality protein from foods likeeggs, lean meat, chickpeas, kidney beans, black beans, edamame beans, soybeans, low-fat dairy products, lentils, quinoa, buckwheat, nuts, and seeds.

Go for Health Shots -Certain foods especially herbs and spices are loaded with a concentrated form of antioxidants that gives you a power shot of immunity and helps to build disease resistance. Like amla shot for which you just need to grate an amla and squeeze the juice out of it and have undiluted. Alternatively, boil some ginger and clove in some water, and have it warm. A glass of lukewarm turmeric milk works wonders too.

Colour your Plate - Make sure you are eating 5-6 servings of colourful fruits and vegetables every single day. These bright-coloured fruits & veggies provide you with ample of vitamins, antioxidants, phytonutrients, and fibre. These provide you with many benefits like healthy skin, improved blood circulation, better artery function, blood pressure management, prevention of heart diseases, and improved stamina. Eat your fruits as a whole or you can have them in the form of smoothies.Avoid juicing. Veggies can be consumed in the form of salad, soups, stews, juices, smoothies, or cooked.

Fats are In -Dont shy away from consuming fats as the essential fatty acids provide you with amazing health benefits likeimproved brain health, supple skin, better nerve functioning, absorption of vitamins, and better weight management. Include healthy fats in the form of fatty fish, nuts, seeds, avocados, low-fat dairy, and eggs.

Over to You

This Womens Day, make sure you prioritise your health and continue acing all the challenges in life. Happy Womens Day!

Disclaimer: The author, Nmami Agarwal, Nutritionist, is a guest contributor and part of our medical experts' panel. Views expressed are personal.

Continued here:
This Women's Day, pledge for your better health by incorporating these 5 things in your diet - Times Now

While the rules of healthy eating are universally the same -- eat healthy, move more, avoid stress and sleep better -- there are some specific foods that can give women a definite advantage in terms of health.

With the International Womens day upon us, Kavita Devgan, Nutrition Expert, Tata Nutrikorner lists five oft-ignored ingredients that are part of the Indian kitchen, and must find their way into every womans diet.

Turmeric

Spices are rich in natural oils that help the body in building immunity, digestion and cleansing. Often spices are extracted from these very natural oils and in-turn lose their health benefits. How do you know your spices are healthy and loaded with natural oil? Sniff it! The stronger the smell, the more it is replete with natural oil, the healthier it is for your body.

Researchers have been studying the low Alzheimers disease incidence in India and high consumption of turmeric and are becoming confident of a connection there.

Curcumin, a component of turmeric is the protective agent here. It supports better memory, focus and cognition by increasing growth of new neurons and fighting various degenerative processes in the brain. With women being multitaskers in their everyday life, it is important to consume turmeric which has at least three percent curcumin for a healthier mind and body.

How much: Just a pinch a day in your tadkas (tempering) or as haldi milk every night

Coriander powder

Coriander seeds help control blood sugar, cholesterol and free radical production. They also help lower levels of bad cholesterol, while increasing levels of good cholesterol. More importantly, they are known to be anti-carcinogenic. Coriander is known to prevent hair fall and contain natural stimulants that stimulate the endocrine glands to maintain proper hormonal balance in the body thus alleviating menstrual pain and irregularities.

How much: Add a pinch to all tadkas every day.

Iodised salt

Many women are unknowingly deficient in iodine especially if they are a vegetarian as Iodine is found mostly in seaweed, dairy, tuna, shrimp and eggs. This deficiency affects thyroid hormones negatively and results in Intellectual disability. The common symptoms of iodine deficiency are fatigue and weakness, hair loss, dry, flaky skin, feeling colder than usual and trouble learning and remembering. To ensure that everyone has a sufficient intake of iodine, WHO and UNICEF recommend universal iodization of salt.

How much: About 5 gm of branded vacuum evaporated iodised salt per day

Besan

Besan (gram flour) delivers fibre helping keep constipation at bay. A collagen formation booster, it has anti inflammatory properties that helps prevent fatigue and iron deficiency in the body. Being a rich source of B vitamin thiamine, include besan in your diet to feel energetic and rejuvenated.

How much: Two to three times a week

Lentils

Well, the three solid pillars of good health are: enough nutrients, good quality protein, and fibre for gut health - and lentils (dals) deliver all three in abundance. Plus they are a very cost effective source of good quality protein - a boon for vegetarians particularly as they often dont score enough of this macronutrient. Lentils deliver the hard to find nutrient - folic acid that is essential for health. Enough folic acid helps prevent birth defects in pregnant women.

How much: Two servings of (any) dal every day.

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

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Add these essentials to your diet for a healthy mind and body - Hindustan Times

What would you do for an extended period of golden years? Most of us pinch pennies, but few of us diet. After all, whats the point of that epic retirement cruise if you cant overindulge?

A new study by scientists from the US and China suggests that if you want to reduce levels of inflammation throughout your body, delay the onset of age-related diseases and live longer, you should eat less food.

This is the result of the most detailed report to date of the cellular effects of a calorie-restricted diet in rats while the benefits of caloric restriction have long been known, this new study shows how restriction can protect against aging in cellular pathways.

As detailed in scientific journal Cell on February 27, 2020, We already knew that calorie restriction increases life span, but now weve shown all the changes that occur at a single-cell level to cause that, says Juan Carlos Izpisua Belmonte, a senior author of the new paper, professor in Salks Gene Expression Laboratory and holder of the Roger Guillemin Chair. This gives us targets that we may eventually be able to act on with drugs to treat aging in humans.

But first, some background. As Science Daily reports, Aging is the highest risk factor for many human diseases, including cancer, dementia, diabetes and metabolic syndrome. Meanwhile, caloric restriction has been shown in animal models to be one of the most effective interventions against these age-related diseases.

And, up until now, although researchers knew that individual cells undergo many changes as an organism ages, they have not known how caloric restriction might influence these changes.

In the new paper, Belmonte and his collaborators compared rats who ate 30 percent fewer calories with rats on normal diets. The rats diets were controlled from age 18 months to 27 months (in humans, this equates to following a calorie-restricted diet from about age 50 through 70).

At both the start and finish of the diet, Belmontes team isolated and analyzed a total of 168,703 cells from 40 cell types in the 56 rats. These cells came from fat tissues, liver, kidney, aorta, skin, bone marrow, brain and muscle.

In each isolated cell, the researchers used single-cell genetic-sequencing technology to measure the activity levels of genes. They also looked at the overall composition of cell types within any given tissue. Then, they compared old and young mice on each diet, Science Daily reports.

Many of the changes that occurred as rats on the normal diet grew older didnt occur in rats on a restricted diet; even in old age, many of the tissues and cells of animals on the diet closely resembled those of young rats. Overall, 57 percent of the age-related changes in cell composition seen in the tissues of rats on a normal diet were not present in the rats on the calorie restricted diet, Science Daily.

This approach not only told us the effect of calorie restriction on these cell types, but also provided the most complete and detailed study of what happens at a single-cell level during aging, says co-corresponding author Guang-Hui Liu, a professor at the Chinese Academy of Sciences.

Some of the cells most affected by the diet related to inflammation. In fact the number of immune cells in nearly every tissue studied significantly increased as control rats aged but was not affected by age in rats with restricted calories.

The primary discovery in the current study is that the increase in the inflammatory response during aging could be systematically repressed by caloric restriction says co-corresponding author Jing Qu, also a professor at the Chinese Academy of Sciences.

People say that you are what you eat, and were finding that to be true in lots of ways, added Concepcion Rodriguez Esteban, another of the papers authors and a staff researcher at Salk. The state of your cells as you age clearly depends on your interactions with your environment, which includes what and how much you eat.

The team is now trying to use this information to discover aging drug targets and implement strategies towards increasing life and healthspan.

Until then, continue with your doughnuts

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Dieting Like This Could 'Prevent Negative Effects Of Aging' In Cells, Study Finds - D'Marge

RATS are just as stressed by city life as people - and like humans, they also turn to junk food for comfort, scientists say.

Rodents living in densely populated cities like New York are more exposed to disease and health problems due to city-dwelling humans' diets and pollution, forcing their bodies to adapt to their surroundings.

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"Perhaps the most striking commonality between urban humans and rats is their diet..," the researchers wrote in their study.

"Today, the human urban diet contains an increasingly large proportion of highly processed sugars and fats that lead to a number of public health concerns.

"Some of these health concerns could conceivably apply to rats as well."

Population geneticist Arbel Harpak and his team of researchers studied 400 brown rats from around New York City.

They sequenced the full genomes of 29 rats from Manhattan and compared their scans with the genomes of rats from rural China, where the brown rat species originates.

The scientists found that dozens of the rodents' genes showed signs of a "selective sweep", or an evolutionary process where mutations helpful for survival appear so often they eventually become fixed in the population's gene pool.

Harpak noted that their findings point to presumed sweeps associated with metabolism, movement, and diet.

He cited the infamous "Pizza Rat" as an example of urban rats' adaptation abilities.

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The selective sweep can also create colonies of "super rats" in crowded cities.

Unlike typical rats, these genetically mutated rats are larget than average and are resistant to rat poisons often deployed by government officials in an attempt to wipe them out.

Although most populations are successfully wiped out, the remaining rodents develop poison-resistant genes to protect themselves from the next onslaught of rat control methods.

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New York rats are stressed by city life and use diets high in sugar and fat to cope with pressure, scientists - The Sun

People living around the Mediterranean Sea are well-versed in the daily use of olive oil.

Residents of the United States? Not so much. They mostly choose to cook with butter, margarine and soybean or canola oil.

Now a new study of Americans shows that replacing a mere five grams of margarine, butter or mayonnaise with the same amount of olive oil was associated with up to a 7% lower risk of coronary artery disease.

To put that into context, five grams is about a half pat of butter or margarine and one teaspoon of mayonnaise or fatty dairy products.

Even better, people who used even higher olive oil intake -- more than seven grams, or 1/2 tablespoon a day -- had a 15% lower risk of any kind of cardiovascular disease and a 21% lower risk of coronary artery disease. It didn't appear to have an impact on stroke risk, however.

The preliminary research was presented Wednesday at the American Heart Association's Prevention, Lifestyle and Cardiometabolic Health Scientific Sessions 2020.

Replace, don't add

"Don't just add olive oil to your regular diet. Substitution is what's important here," said study author Dr. Frank Hu, who chairs the department of nutrition at Harvard T.H. Chan School of Public Health.

"The main thing is to replace unhealthy fats with olive oil and that can improve cholesterol, reduce inflammatory biomarkers and improve cardiovascular health," he said.

They also showed a slower rate of cognitive decline and were better able to control their weight. That's encouraging, considering the high calorie count of olive oil -- about 120 calories in each tablespoon.

Cooking with olive oil

Extra virgin olive oil (but not regular olive oil) produced the lowest levels of trans fats and other potentially harmful byproducts when heated to temperatures even higher than those commonly used for sauteing, deep-frying and baking. Coconut oil took second place.

Canola oil, an American favorite, was the most unstable, creating over twice as many harmful compounds than extra virgin olive oil and well above the "limits permitted for human consumption," the study found.

Of course there are many ways to enjoy olive oil -- whether it's extra virgin or not -- other than just in a frying pan. Olive oil is perfectly suited for "emulsifying" two ingredients together -- mayonnaise is one example. Salad dressings and vinaigrettes made with olive oil are another. Pesto is made with olive oil. And roasting vegetables, salmon and other foods with a sprinkle of olive oil brings out the flavors, say experts.

"We're talking about moderate changes in eating behaviors," Hu said. "Instead of using butter for your bread, dip it in olive oil. Instead of using a store-bought salad dressing, use olive oil and vinegar instead.

"These small changes can have significant health benefits in the long run."

More:
Using olive oil instead of these foods could add years to your heart, study says - CNN

When you opt for any diet plan to lose or gain weight, you will experience some changes in your body, whether it is paleo, keto, or other diet plans out there. But if you can continue for several days, you will see the changes, and your body will also change its habit for the diet plan.

Carnivore diet, aka all-meat diet plan, is simply a diet plan which incorporates only meat. You have to eat meat for each meal of the day. You cannot go for any vegetables or carbs. Those who prefer meat can pursue the diet plan more comfortably than others who love to consume veggies and carbs.

Surviving on any diet plan for losing weight may be daunting for the first few days. But you have to stick to the diet plan. Otherwise, you may not see the ultimate result of the diet plan. In this article, I am going to share my experience on a carnivore diet plan. Though I am not so fat, I wanted to give a try to learn what actually happened after a few days.

Before delving into the details, I would like to tell you about the diet plan so you can understand better. And, if you want to incorporate the diet plan, carnivore diet, it will be better for you to continue. Because, before starting a diet plan, it is wise to know the after-effects of the menu, right?

What is the carnivore diet anyway?

I think this is the most straightforward diet plan out there, among other diet plans like keto or paleo or HCG. Do you know why? Because of this simple but hard-to-follow diet plan, all you have to eat is just meat. It is also considered the ancestral approach of the diet plan. In ancient times, our forefathers lived on meat mostly. They hunted wild animals, fishes from river or any other water sources and ate them to satisfy their hunger.

So, you are only allowed to consume meat (steaks), butter, eggs, and cheese. For the first few days, you can eat some carbs after two or three days if you cannot continue the diet. But only meat is recommended for the diet plan. However, if it is not suitable for you, the paleo diet can be the best option left for you.

If you are on the diet plan, how do you get benefitted? Well. Below are the benefits of the diet plan; I stumble upon it.

Meat-lover

If you prefer eating meat, you can go to the diet plan. Because the menu of the diet plan suggests only to eat meat, cheese, eggs, and butter. So, it would be like you can continue the diet plan easily. But after a few days, you may experience difficulties pursuing the diet plan. Sometimes, you may vomit and have a headache as well.

Ketosis starts

Our body needs a source of energy to run it. Most of the time, the power which is necessary for our body gets by burning carbohydrate. What if there is almost no carbohydrate inside our body? The game starts from here. When our body does not energy from carbs, it changes the way to start ketosis, known as a metabolic process to burn stored fat in our body. Ketosis can benefit you to reduce weight, some health issues like ADHD.

Fast weight loss process

Continuing the meat diet plan for the first week, I feel like I have lost a few pounds of my weight. I checked and surprised that I have cut nearly four pounds of weight. This is huge! And, I have lost another two pounds for the following weeks on the meat diet plan. If you want to cut out some extra weight fast, it can be a good option for you to incorporate.

What happens for the first week of the diet plan?

I have already mentioned earlier in this article that everything needs time to transform. In the same way, after starting the carnivore diet plan, you have to consider a few days to match the diet plan to your body. Starting is easy, but pursuing consistency is somewhat tricky.

The first week will be the toughest for you if you want to take the diet plan. Because, for those days, you have to ignore your regular habit of eating. You will have to spend some days in the fluctuation mode of appetite. In this situation, you should allow you to sleep more.

Someday, you will feel like you dont need anything to eat. But for other days, you will become so hungry to eat a lot. But, as mentioned, by continuing the diet for a few days, everything should be reasonable to you so you can pursue the menu.

The diet plan is not easy to continue. Most dieters leave it in the middle or after a few days of starting. But if you are determined, you can continue. It will be pretty easy for you to maintain. When you begin to see the result, meaning weight loss, you can pursue the diet plan. If it is too difficult to proceed, you can eat sweet potatoes slightly.

Photo: Shutterstock

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What Happens in the First Week of the Carnivore Diet? - The Good Men Project

SPENCER, Iowa Iowa State University (ISU) Extension and Outreach, in partnership with Clay County Farm Bureau, will host Beef Up Your Diet from 5:30 to 7:30 p.m. March 19, at the ISU Extension and Outreach office, 110 West 4th St., Ste. 100, Spencer.

The program will feature adding more beef into a persons diet. It is designed to remind people of the health benefits, economical value and delicious taste of traditional proteins such as beef.

Beth Doran, beef program specialist with ISU Extension and Outreach, and Amy Forrette, Clay County agriculture program coordinator will lead hands-on activities teaching the benefits of beef. They will cook a variety of recipes, comparing different types of protein and enjoying a light supper, followed by samples of meals with beef as the feature.

There is no fee to attend; however, preregistration is required at https://bit.ly/2IrRbMc or by calling Forrette at (712) 262-2264 by March 16.

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ISU Extension to host 'Beef Up Your Diet' | The Globe - The Globe