Category Archives: Diet And Food

MADIGAN ARMY MEDICAL CENTER, Joint Base Lewis-McChord, Wash. The holiday season is a cherished time of year for many; it brings family and friends together to celebrate, share stories about the present and reminisce about the past. With COVID-19 surging, this year will be different. With precautions necessary to keep our community healthy, people are feeling more distanced than ever.Over time, limited social connection, dwindling recreational activities and increased isolation can affect the mind and body, which are intricately intertwined. Our efforts to limit the spread of the disease, combined with the Pacific Northwest weather, can take a toll. When one area of health is affected, often both are.However, during these extraordinary times there are many things we can do to protect our mental and physical health and ensure we still enjoy the holidays.The medical professionals at Madigan Army Medical Center on Joint-Base Lewis McChord, Wash., are devoted to the health and well-being of their patient population, Service Members and their families, retirees and Reservists. Two of these individuals are Col. Christopher Perry, the chief of the Department of Behavioral Health and Lt. Col. Julie Rylander, who is the chief of the Nutrition Care Division.COVID-19 has perpetuated the fragmentation of society, said Perry, and the holidays will definitely be difficult for many, particularly our single Soldiers.Perry shared his views regarding the strain the pandemic has placed on genuine relationships. He discussed the use of modern day technology to stay in touch with loved ones, while stressing the importance of real human connection made outside of screen time.Humans are, by nature, social creatures; and research in the behavioral health field has shown that increased isolation can be detrimental to our mental health. Some of us are in positions where we still go to work and have some amount of in-person interaction, which can be fulfilling. For those who do not have opportunities for personal interaction, one of the many social media platforms and applications can provide that sense of togetherness during times where people are physically far apart.Our Service Members need to spend time virtually with their family and friends, said Perry. But dont forget to also strive for authentic relationships where you are.Perry said that while many social distancing precautions are necessary, it is important for people to still spend time together within the limits of the current restrictions.He also encouraged people to honor your traditions, even if it must be done from afar this year.One of those traditions might be related to tasty holiday treats that most of us enjoy. Rylander shared her perspective on that topic.Moderation is key, she stated. Having a healthy, well-balanced diet as a base is essential, but dont deny yourself treats this season.A well-balanced diet includes things like lean protein, whole grains, low-fat dairy, fruits and vegetables. Many of us know this, but a proper diet is incredibly important in order to support our performance, mental health and immune system.As the pandemic rages on, many people have looked to nutrition to help boost their immune system. The typical holiday diet for many of us includes desserts, highly processed foods and excess alcohol, but these items are not going to help. These foods cause inflammation in the body and reduce our ability to effectively fight infection. Some of the vitamins and minerals that can boost our immune system include zinc (found in meat, shellfish, legumes, seeds and nuts), vitamin C (found primarily in citrus fruits), and vitamin D (found in fatty fish such as salmon, egg yolks, and red meat).Vitamin D in adequate amounts may be challenging to get in even the best of diets, and is primarily produced from sun exposure. Rylander acknowledged that sunlight exposure in Washington isnt always easy to get, especially at this time of year.Given the winter weather here, she said, it may be beneficial to supplement with vitamin D.People who want information on what vitamin supplements to take should check with their dietitian or other medical professionals.Lastly, but perhaps most importantly, we should remember to care not only for ourselves, but also for others during this time. We may do a fantastic job of maintaining our own mental and physical health, but what about those around us? We are seeing less of each other, which makes the importance of connecting and reaching out that much more critical. Check in on those you love, those you work with, and simply those you know. It could make all the difference.Perry emphasized that sentiment with a reminder.We are our brothers keeper," he said.In the military, that brother is our fellow Service Members, their families, the civilians we work with and the community we serve. We are all responsible for one another.Madigans Social Media Links:Madigans Facebook:www.Facebook.com/MadiganhealthMadigans Twitter:www.Twitter.com/MadiganhealthMadigans Instagram:www.Instagram.com/MadiganmedicineMadigans LinkedIn:www.Linkedin.com/company/madigan-army-medical-center/Madigans YouTube:www.youtube.com/c/MadiganArmyMedicalCenter

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Maintaining holiday health, both mind and body - United States Army

Need some motivation to live healthier and reach your goals? At The Beet, we asked people all over the world to share their best mantra, words of wisdom, or inspirational quotes that helped them overcome life's biggest challenges.

We listen to failures, successes, and advice from people who beat illness, addiction, disorders, depression, and more by eating a plant-based diet. Then, we share the entire journey (under our success stories column) with you, and our readers,tolearn from personal, real-life experiences, and feel inspired to make smarter choices, daily.

The new year is right around the corner, andit's likely you have a new intention or goal in mind. The most important part of your resolution is sticking to it. One simple way to focus on your goals is tospeak out loud and repeat mantras or affirmations that spreads positivity, release negativity or doubt from your mind, andhelp you concentrateto feel present.

We rounded up theten best mantras we have ever heard from people who changed their lives and stayed committed.Learn, think, appreciate, and execute everything you want to be in 2021.

"My Mantra is: Mood Follows Action.What that means is we have this human tendency to try to make a change, and then we wait to do the hard, uncomfortable thing.We wait until we feel like doing it. But that day never comes. But to me,Mood Follows Actionmeans the action precedes the mood. If you wait to take the actionwhen you feel like it you may never do it. That helps me take the first step,like jumping into the cold water when I may not feel like it, or not hitting snooze on the alarm. And that approach has helped me in many contexts. It has helped me since I first heard it back in AA many years ago. Does the mood follow? Well, yes. You never do the thing and think, "I wish I hadn't done that."

All things are working for my good.I love that one because Ive already been through so much, and if Ive made it this far, I can keep going. I can keep pushing for myself, for my girls, because thats what mamas do."

Still, I Rise,is one of my favorite quotes from Maya Angelou. It really helped me through my darkest moments. There was a point when I just didnt want to continue living, so the quote reminded me that I could still rise above all the things Id gone through. With depression, even the heaviest of emotions can be thought of as just being a wave and theyll pass. You just have to ride them out, because whatever youregoing through, you can get past it. You never come up against something you cant overcome, it just takes the mental space to realize it."

"You can have your best life, or you can have alcohol.That one just blew my mind. The other one I love that I mentioned earlier is if you dont have control over yourself and your time, someone or something else will."

Only those who go where few have gone can see what few have seen. I didnt write it, but it definitely helped me get through many moments of my personal detoxification journey. Another one I love is, real change occurs when the pain of staying the same hurts more than whatever it is youre going through."

"Keep going and keep trying.If you fail, just keep going. If youre doing this for your health, just keep going. You will reap the benefits of it."

"I am all about loving your food and loving your life.I understand food is fuel but I am a foodie first. You don't have to eat what you dont like to be healthy. By incorporating healthy foods into your life, you are going to love your life more."

"I really like the perspective that time is not real, from a metaphysical perspective. Its how I healed a lot of my past self-shame and guilt and regret. If I loved myself five minutes ago, shouldn't that apply to myself five years ago, ten years ago, when I was still beating myself up after eating family-sized bags of Cheetos? It really helped me to look at my past self as someone who was doing her best and needed to go through those experiences to feel what I feel now.I can't be mad at myself for eating all those family-sized bags of Cheetos and crying in a closet, I have to hold her and love her. Thats me! If I want to feel better now, I cant hold on to the negative feelings towards the past version of myself, thats me right now. It really helped me to view it like that, that its all me, and the future version of myself, I can be here in two seconds. Thats it, then I'mthere.You dont have to wait in order to feel good. You dont have to wait in order to be happy."

"It's that I walk a little bit more softly on the earth. Whether that's in my interactions with people or interactions with animals, I know that eating this way helps everything and everyone. It helps the environment, it helps the animals, and I know I'm not hurting anyone.That next step for me is to be gentle, generous, and kind, and giving that to the humans I interact with. So it is to walk softly on the earth, or gently. That sort of encompasses everything. My wife and I talk every once in a while, and we ask each other: Would you ever go back to eating certain things. For instance, I loved eggs. I loved meat, but when you think about where these things came from, and those abuses that those animals go through, you cant let go of that idea. For me, that mantra is walk softly on the earth."

"Be kind to every kind, even if it's a rat or a cow. Be kind to every living being, that includestrees, anythingin nature. It's also important to be humble."

""What is.. . not What if." It's a mantra to help manage my anxiety. If you keep saying "What if" you are creating stories in your head of what could happen, good or bad. Saying "What is ..." allows you to stay in the present."

"'Love the life you have while creating the life you want.' Meaning: Never wish you had somebody elses life or body or success or privilege because you dont know what they are dealing with (and everyone is always dealing with something) so never wish you could trade places. Instead of measuring yourself against someone else measure yourself against your best self and then work to achieve your personal goals. But keep it joyful."

"'Be Here Now', as Ram Dass would say.Relivingthe pastmakes you live in a state of regret, andfixatingon the future makes you live in a state of anxiety. True peace is living in the moment, and focusing on what is here now.

'Be the flame, not the moth,' which is a different way to say be the leader, not the follower. This is a phrase my grandmaalways said when I was younger, meaning you should look to your inner self and be your own leading light."

"'It takes no more time to see the good side of life than the bad.' In other words, dont waste your time or energy on looking for the bad when it takes the same time to find the good. For every negative, you can find two positives."

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The 10 Best Mantras We Have Ever Heard, From Success Stories - The Beet

Somehow we are at the end of 2020 already. This year has felt like 100 years and also two days all in one, and we're all more than a little glad to kiss it goodbye...or more appropriately, give it the finger goodbye.

In 2021, many food trends we've seen start this year will likely carry over, especially as the COVID-19 pandemic continues and people continue to cook at home, order take-out, and get more things than ever delivered. Below we've forecasted just a few things we think you'll be seeing more of in 2021.

Plant-based items continue to be a trend into 2021, as 28 percent of people said that they have been eating more protein from plant sources during the pandemic, according to IFIC. More people will be flirting with veganism, but others will just be eating things that taste good and happen to be vegan. Expect the usual suspects to be rolling out even more innovations, especially at fast-food restaurants, but some forecasters predict newer things like plant-based "fish" are also going to be big on the horizon.

As we all continue to spend more time at home (are you tired of hearing that phrase yet??), many of us actually have time to think about breakfast. Seriously, even cereal saw a huge bump this year. Next year, instead of eating a cold granola bar on your commute, expect to see more Instagrams about meal prepping breakfast sandwiches, new fast food breakfast items being released, and maybe even the resurgence of overnight oats. Oh, and on that note...

We literally started playing with our food in 2020, and will see that to continue into 2021. From the seeds of whipped coffee (and strawberry milk...and peanut butter milk...etc) and pancake cereal will come the next wave of Instagrammable food that will probably take you hours to make and seconds to eat...but who's judging?

This is a kind of 2020 trend that will only get more popular into next year...maybe because this year, we literally ran out of mason jars lids as so many people were trying out canning. Expect people showing off their gardens in the spring as well as how they will turn their harvests into jars of pickled cucumbers, red onions, radishes, and more.

Looking for a fun and safe date night idea? Tired of playing trivia with friends over Zoom for the millionth time? Expect to get more invites to virtual classes that you can do with your fam in your home or even more elaborate ones that you can follow along with friends on Zoom. Everybody from famous chefs to your favorite restaurants have these on the docket, and we think more people will be taking advantage of them next year. (Psst, we're already doing some, too!).

Sourdough is so 2020. We're heading into our first full winter during the pandemic and comfort food will be the name of the game, which to us is always carbs. In 2021, your feed will be full of people taking the time to make and cut delicious gnocchi from scratch, hanging their homemade bucatini all over their kitchen, and even laboring over a big pot of Sunday Gravy. Even if you resisted the urge to get in on trends like banana bread and Dalgona coffee, it's going to be hard not to Google pasta attachments for your KitchenAid next year. Is this the year we finally love gluten again???

After seeing a huge increase in demand (the Coresight Research U.S. Online Grocery Survey 2020 expected demand for online grocery services to grow by 40 percent this year), it seems like grocery services finally have a handle on this new world of increased delivery. But why stop there? Everything from meal kits to alcohol can be delivered now and people will be trying it out (we personally hope to-go cocktails are here to stay!!). Remember to tip generously!!

This might seem particularly unlikely given all the single-use packaging we've been seeing amid the pandemic, but that's exactly why we're expecting to see more eco-friendly packaging in 2021. For instance, the company Verterra made to-go containers this year that are made from balsa from tree stumps and other innovations include compostable cardboard liners for takeout boxes that combat leaks. If you're an eco-conscious consumer, you should be able to breathe easier soon!

While social media can be objectively terrible, platforms like TikTok have allowed creators from all over the world to share what they're cooking up in the kitchen during the pandemic. In 2021, we expect people will be going further than throwing these videos a simple "like" and will seek out food from cultures they may not have previously been familiar with. Then, they'll either be making the dishes at home with some help from the experts themselves (more on that in a minute!) or Googling to find the nearest take-out spot near them that serves up that cuisine.

Gone are the days when we ate birthday cake that someone else just spit all over. In 2021, it'll be all about individual desserts and snacks as people find ways to safely celebrate all of life's milestones. Yes, that means cupcakes might be making a comeback, but also things like foil pack meals, canned cocktails, and mason jar salads. Yes, it really will be 2013 all over again!

Best. News. EVER. We're seeing a shift from people turning up their noses at anything under three dollar signs amidst the realization that you can get quality alcohol on a budget. Because people have more time to look for the good stuff (and will be spending less time taking well shots of vodka at bars), the good stuff will be way more in demand...even if it doesn't cost much more than that well shot.

picture allianceGetty Images

Now that people are bartending at home, we could see homemade bitters, maraschino cherries, flavored alcohols, and simple syrups becoming increasingly popular. Don't be surprised if you have the urge to fill up your bar cart in the coming months.

More like quar-cuterie, am I right?? We've already seen pancake boards, hot cocoa boards, "jarcuterie" boards, and french fry boards, just to name a few this year (even though we presumably were not having anyone over...?), so expect these to keep taking over your feed as we all look for new things to Instagram. Can we submit pizza boards to the cannon? Or is that just a pizza on a board?

As many people will likely still be staying home a majority of the time, restaurants will continue to innovate by selling take-and-bake kits. These have already included things like assembled but not cooked pizzas, bread, and other meals. You can even get steaks and deli meat at some of your favorite places! The perfect marriage between cooking and takeout.

As we've mentioned, comfort food has become key in the pandemic, so it's no surprise that popular fast food joints have seen huge lines for pick-up. This makes total sense because they're affordable, accessible, convenient, yes, but also they just remind us, as our Senior Food Producer June Xie put it, "of more carefree days dipping french fries of varying degrees of limpness into industrially developed mystery sauces that always taste, somehow, so right but so wrong." Expect these lines to continue and to meet your friends for a socially distant burger date in the future.

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The 15 Food Trends You're Going To See Everywhere In 2021 - Delish

Many people begin new fitness journeys at the start of the new year.

The biggest thing is they have to figure out their why, said Edgar Woods, who has worked as a personal trainer for two decades. Why do you want to get in shape? If they can focus on their why, theyll eventually get there. If youve got the why, youve got a purpose and it not just mindlessly working out.

Woods has a fitness management degree and is a certified conditioning and strengthening specialist. He also owns a local gym.

For people who have not worked out in months or years, it is a good idea to start slow.

Dont try to do what you see somebody else doing, and find an expert. Search it out. Do a little research. Find out who youre getting youre advice from. Dont just take advice because not all advice is good advice.

There is no cookie cutter answer for getting fit, said Woods, but fitness classes work well for many people, especially if the person feels more comfortable in a group setting. A personal trainer can help someone learn how to exercise effectively and safely, and can create a fitness plan tailored to their clients limits and strengths.

A small amount of money spent on a good trainer early on will pay dividends later. If youre going to pay the money for a gym membership, spend a little bit more and get what you really paid for, said Woods.

Gyms offer equipment such as treadmills, stairmasters, free weights and squat machines. Paying for a gym, class or trainer also helps some people stick to their fitness goals, because investing money motivates them to show up. But fitness journeys can also begin at home with simple exercises like crunches, sit ups, squats using a chair, marching in place or push ups.

It may be easier and less intimidating for somebody to start and get the confidence in being able to move again, before they come. For some people thats the way, other people they have to rip the band aid off, said Woods.

Wherever someone works out, they can reap health benefits of lower blood pressure, better circulation and healing faster from injuries.

Consistency over time gets better results than this fad diet or this fad exercise. Come put your time in. Youll look up and youll be a different person. You didnt get out of shape in thirty days. Youre not going to get in shape in thirty days, said Woods.

Often people will build strength first, then endurance. Usually it takes six to eight weeks for their metabolism to pick up.

The biggest thing is people have to stick with it. That consistency and time thing comes back into play. Thats where its going to benefit, not in anything thats quick. Usually if you do get quick results, theres a rebound. If you lose a bunch too fast, it usually comes back and it usually brings friends.

Lifestyle changes like getting enough sleep and eating well also play a big role in any fitness journey, said Woods.

What you put in your mouth will affect it as much or more than what you do at the gym.

What diet will work well for someone depends on where they are and what they are trying to do, along with personal tendencies and preferences.

When theyre actually doing their workout, breath control can make that effort more effective.

Breathe in on the start or return phase, exhale on the exertion phase. Its a simple way to remember, said Woods. If you have oxygen rich blood, those muscles are going to be more efficient. Youre going to push more weight and youre going to push it longer, breathing properly.

Whether the person is trying to look better, feel better, be stronger or live longer, Woods wants them not to get discouraged.

Dont worry about theyre doing. Dont worry about what you used to do. Focus on what you can do right now and do that to the best of your ability.

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Getting fit in the new year - Picayune Item - Picayune Item

By Mary Firestone

For many Pennsylvanians, the late fall and early winter holiday seasons hold memories of coming together with friends and loved ones; a time of happiness and unity. Unity can be defined as many things: the state of being brought together, the quality of not being divided, a condition of harmony. In 2020, as a direct effect of the COVID-19 pandemic and related mandates, the physical aspect of unity has changed.

Interestingly, unity is the word used by Pennsylvania Secretary of Health Dr. Rachel Levine as she calls on citizens to do their respective parts in taming the resurgence of the virus.

Clearly were in the middle of our fall increase, but we are not at the peak, said Levine. The increases that we are seeing now are directly in response to, and a part of, those that are being experienced across the country. And our response needs to be one of unity.

Levine notes the important role that Pennsylvanians will play in the mitigation of the virus during the 2020 holiday season and stresses the suggestion from the Department of Health to limit in-person gatherings to include only individuals regularly inside the home.

For other family members outside of the immediate household, the visits should be kept to a remote method and try to limit as much direct contact as possible, said Levine. The smaller gatherings have been strongly linked to the community spread of the virus.

With safety in mind, the holidays take on a new sense of unity, with a key piece missing for many this year.

People are craving that connection; there is a lack of touch. And that is something that we absolutely need as human beings, said Dr. Dea Silbertrust, president of the Pennsylvania Psychological Association.

Silbertrust stressed the value of addressing the proverbial elephant in the room as an individual and as a family.

These holidays will be like no other, said Silbertrust. There is no hiding it, this year is different, and that difference will accentuate whatever has been tricky or difficult for us in the past.

To prevent further strain, Silbertrust recommends that people be honest with themselves and others this holiday season, especially as it relates to the plans and expectations for holiday gatherings. She says that the handling of activities, spacing, meals and masks should all be discussed in advance and with complete transparency.

Silbertrust suggests Pennsylvanians explore self-help resources to help deal with the stress of the holidays, and shared that the Pennsylvania Psychological Association has many available on its public education page.

Dr. Elana Newman, professor of psychology at the University of Tulsa, echoed Silbertrusts sentiments regarding the need for a unification of the expectations Pennsylvanians have for themselves and the people in their lives this holiday season.

Everyone needs to accept that were not at 100% and that is ok, said Newman. Our expectations of ourselves need to be gentle and mindful.

Newman says the preparation for the holidays can be as useful, if not more so, than the follow through. She encourages individuals to create digital and regular activity journals, much like diet diaries that people use when trying to create a healthier eating plan.

Newman says these journals can help account for time spent working, online on phones or other devices, and practicing healthy, restful habits.

When you are rested, when you are focused you can really get a lot done, she said. Recovery is essential. She suggests being mindful of the boundaries between different aspects of life and creating rituals to make those boundaries more tangible.

Symbolically cover up your computer at the end of the workday, said Newman. Or light a candle to signify the beginning of one activity or the end of another through your senses (of smell and sight).

Newman explains that people should also consider the weather as they are preparing for the holidays and the coming season in potential lockdown.

She says that as winter comes, individuals should be even more aware of the physical and mental need to get time outdoors each day.

Ask yourself, How am I going to manage during the winter months? Do I need to order long underwear? What are the best times of day to get out? And how am I going to get my kids out of the house? said Newman.

Regarding the holidays, she encourages people to totally disconnect from work and hide their phones and other devices from themselves.

Whatever aspects of the holidays are important to you spirituality, family, community immerse yourself in it, she said. Its not easy to disconnect, it takes work and practice some of us need more practice than others.

As Pennsylvanians prepare for a time of disconnecting from the stressful distractions from external forces, some are facing stress related to their nuclear household unit. Some parents are finding themselves overwhelmed by personal and professional issues, while others are concerned about their childrens and teens education and social development during the pandemic.

Levine provides a helpful metaphor as it relates to the virus. Find the eye of the hurricane, she said. The hurricanes forces are strong and dangerous, so it is important to find ways to create the safe, centered area the eye of the hurricane for yourself and your family.

In addition to serving as the secretary of health for the Commonwealth of Pennsylvania, Levine is also the professor of pediatrics and psychiatry at the Penn State College of Medicine and has a background in pediatrics and adolescent medicine.

She says that the time of the pandemic continues to be one of stress for children and teens in Pennsylvania, and it is crucial for parents and caregivers to provide guidance through healthy communication, one-on-one and family activities and oversight of school and social connections.

Check in on your kids and teens schoolwork and social lives, said Levine. And watch for signs of stress and depression.

The role of the parent or guardian is great as it relates to a child or teens resilience, she says. It is important to stay calm. If parents are overly stressed, their kids are going to see that. [Parents] need to stay calm and provide stability for their children and teens.

Beyond the household unit, many people find reuniting with friends and family creates or exacerbates anxiety. Sue Scheff, author of Shame Nation, offers a mantra for the 2020 holiday season.

Compassion over conflict, she said. We are finally at the end of a very stressful year. This is the time to have compassion for others rather than shaming them because they may have a difference of opinion or [in our opinion] may not be being socially responsible.

Scheff goes on to stress the value of perspective this holiday season, and she points out that many people have recently lost their jobs, are struggling with remote work while caring for young children or are potentially facing eviction or forbearance all during a heated political time locally and across the nation.

Adults need to be mindful in understanding that the holidays are not a place for arguing, said Scheff. Conversations are about exchanging ideas, thoughts and opinions and can be extremely interesting, but the moment they get heated and tempers flare, no one is listening anymore, and no one wins.

Scheff says that using listening skills and identifying when it is time to agree to disagree is one of the most important exercises to promote a calm and enjoyable experience together this year.

The spirit of community and service to the community is a holiday tradition for many Pennsylvanians. Volunteering fulfills the promise of unity within families, social circles and larger communities across the commonwealth.

Youre doing good for others while youre doing good for yourself, said Samantha Jo Warfield, spokesperson for AmeriCorps. You dont have to choose one or the other.

Warfield shared that Pennsylvanians involved in volunteering tallied 3.5 million in 2018, contributing 341 million hours of services, worth $8.2 billion, to the project communities.

She suggests individuals and families consider volunteering in the 2020 holiday season, whether by reaching out to a local organization or through ideas of their own.

Warfield says checking in on elderly or disabled members of the neighborhood or community, picking up trash along the streets or in local parks and sending cards or letters to residents in assisted-living communities in the area are all great, safe options for service.

She says these activities can bring unity in families during the winter season and into the new year. Maybe your family used to have a football game before the Thanksgiving meal, but now theyre spread across the state. Make volunteering your pre-meal event this year, says Warfield. Then, when youre done you can come back and share pictures and stories as you connect for a virtual Thanksgiving meal together.

The COVID-19 pandemic and other hardships in 2020 have wreaked havoc on plans and expectations for much of the year, leaving many Pennsylvanians feeling aimless and searching for sense and purpose in their lives: their homes, families, workplaces and communities; and destroying any semblance of togetherness and unity they once knew.

Pioneer endocrinologist Hans Seyle once said, Its not stress that kills us, it is our reaction to it. The holiday season offers an opportunity for people across the commonwealth to regain or strengthen themselves and their relations and experiences with friends and loved ones, and to set the tone for the new year.

I am confident that we will get through this as a nation, as a commonwealth, said Dr. Levine. But we need to stand together.

Mary Firestone is a staff writer for the Pennsylvania NewsMedia Association.

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Looking for a sense of belonging this holiday season? Consider safely helping your community - Pennsylvania Capital-Star

As 2020 draws to a close, many people areall too happy to bid the year farewell and set theirgoals for what will hopefully be a less tumultuous year.

Aboutone in fourAmericans(27%)say they made New Years resolutions for 2020. The most common commitments people made forthis yearwereexercising more(46%said this was one of their resolutions),improving their diet(45%), losing weight (44%) and saving money (41%).

But did Americans stick to their resolutions during this unusual year? Surprisingly, many say they did. About half (49%) of those who made 2020 resolutions say that they kept some but notall oftheir resolutions from last year, while just over one-third (35%) say they keptall oftheir resolutions. Only 16% say they did not keep any of the resolutions they made for 2020.

Looking forward to the new year, 31% say that they intend to make resolutions for 2021.

For the most part, resolutions among Americans havent changed too much in the past year. The most common resolutions for US adults as we head into 2021 are doing more exercise (50%), losing weight (48%),saving more money (44%), improving diet (39%),and pursuing a career ambition (21%).

There are some slight generational differences when it comes to New Years resolutions. Millennials (38%) are more likely than GenXers(29%) or Baby Boomers (24%) to make resolutions in the first place.AmongMillennials who intend to make resolutions, the most common one is saving more money (55%). For members of Generation X who are making new committments, losing weight (49%) isthe most popular resolution heading into 2021, while Baby Boomers are especially focused on exercising more (67%).

See full results here.

Related:Many Americans say 2020 has been terrible, but they think 2021 will be better

Methodology:1,500 US adults were surveyed through YouGov Direct on December 1, 2020. Data is weighted on age, gender, education level, political affiliation, and ethnicity to be nationally representative of adults in the United States. The margin of error is approximately 2.5% for the overall sample.

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Exercising and sticking to a healthy diet are the most common 2021 New Year's resolutions - YouGov US

Kosher is a term to describe any food that complies with a strict set of dietary rules in Judaism. These rules are called kashrut.

Not all Jewish people observe the rules of kashrut by eating kosher food. For those who do, it is a way to show reverence to God and feel connected to their faith and their communities.

This article outlines the rules for eating a kosher diet, its origins, and the requirements a food must meet to be considered kosher.

In Hebrew, kosher means fit. Kosher food is any food fit for consumption by Jewish people.

The laws of kosher define which foods a person can and cannot eat, and also how they should produce and handle certain foods. The laws also state which combinations of foods that people should avoid.

The Torah, the first part of the Jewish bible, lays the foundations of kosher dietary laws. Practicing Jews believe that following a kosher diet is Gods will.

The rules of kosher define what a Jewish person is allowed to eat, how they must prepare certain foods, and what foods they are allowed to combine with other foods.

The laws divide foods into three categories:

One of the most important rules of kosher is that a person should never eat meat and dairy together. In strict kosher kitchens, people use separate utensils for meat and dairy products, which are not washed in the same water, to avoid cross-contamination.

Combining meat and food also applies within the body. After eating meat, it is customary to wait until the next meal before eating dairy, and vice versa.

Pareve foods are considered neutral, so a person can combine these with either meat or dairy. The only exception is fish, which is pareve, but people cannot eat these with meat.

Although there are fewer rules regarding pareve foods, people should still handle these carefully. For instance, if a pareve food is prepared or processed using the same equipment as meat or dairy, it should be reclassified as meat or dairy.

For meat to be considered kosher, a person needs to slaughter it in a specific manner, known as shechita. A certified person, known as a shochet, should carry out the slaughter. People can only eat the forequarters of permitted animals, while they should soak the meat before eating to remove all traces of blood.

Wine plays an important role in many Jewish religious occasions. To be considered kosher, the drink must be produced according to specific rules. All equipment used to grow, harvest, and prepare the grapes should be deemed kosher. In addition, anyone involved in making kosher wine must be a practicing Jew.

Jewish people believe that God commands kosher laws. Moses taught these rules to Gods followers and wrote the basics of the laws in the Torah. By eating kosher food, some Jewish people believe it helps them feel connected to God.

The original biblical laws were quite limited and referred almost exclusively to meat and animal products. Over the years, subsequent generations added additional laws.

As well as keeping meat and dairy separate, there are certain foods not permitted by kosher law. These include:

People who wish to eat a strict kosher diet should be careful about cross-contamination between meat and dairy, meat and fish, and kosher foods and non-kosher foods. Foods that must not be combined should have separate equipment and preparation areas.

Although kosher laws forbid some foods, there are still many foods available.

Pareve foods have the fewest restrictions, providing the producer prepares them according to kosher rules. Examples of pareve foods are:

The only kosher mammals are those that are herbivores, chew their cud known as ruminants, and have cloven hooves. These include:

The Torah lists 24 species of fowl that are forbidden by kosher law. All other birds are considered kosher. In the United States, the only poultry considered kosher are:

Kosher fish must have fins and scales, and seafood that does not meet those basic requirements is not kosher. Popular kosher fish include:

Unlike meat and poultry, there are no strict rules regarding the preparation of fish.

Although there has been some debate over which insects are kosher, most kashrut organizations agree that some species of locust are permitted. Most Jews do not eat locusts, although in some Jewish communities, locusts are a traditional food.

Passover, or Pesach, is an 8-day festival that takes place in early Spring. It celebrates the freeing of Israelites from Ancient Egypt.

For people who wish to follow a kosher diet, there are special rules to follow during Passover. A person should consume no leavened grains, or chametz, from midday of the day before Passover until the end of the festival.

To leaven a bread means to make it rise. Although kosher rules permit most grains during Passover, they must not contain any yeast or have been in contact with moisture for longer than 18 minutes.

Matzo, a type of unleavened flatbread, is not considered chametz and can be eaten throughout Passover.

Other foods that are considered chametz, which kosher rules forbid during Passover, include:

Buying kosher food can present many challenges, as many foods go through complex stages of production. Each stage should conform to kosher laws by eliminating cross-contamination with non-permitted foods.

Certification ensures that foods have met all necessary requirements to be deemed kosher.

Certified food usually displays a label from one of several certifying organizations.

If food is certified for Passover, it will display a separate label.

Many Jewish people choose to eat a kosher diet as it helps them feel connected to their heritage, faith, and communities.

Despite its many restrictions, a kosher diet can offer lots of variety and nutritional balance.

Certification of kosher foods has helped make the process of buying kosher food simpler.

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What is kosher? Definition, examples, diet, and more - Medical News Today

People need a balanced diet for health and well-being regardless of their gender. Even though no particular diet is best for women, there are specific areas to consider when it comes to supporting womens health.

This article explains what a healthful diet is and what it should include. It also looks at different diets that are suitable for women and the scientific evidence behind them.

The Dietary Guidelines for Americans 20152020 recommend that people eat healthful, nutritious foods that are not calorie dense, such as vegetables and whole fruits.

Healthful eating patterns tend to include nutrient dense forms of:

The same guidelines also recommend that people limit or avoid certain foods, as follows:

Some diets can help people make more healthful food choices. Also, some specific diets can support health conditions or reduce the risk of chronic diseases.

The following diets all have a plant-based focus and include fish. The sections below will discuss each diet and what the evidence says about supporting womens health.

According to some experts, the Mediterranean diet is beneficial for weight loss, heart health, and preventing diabetes. Research also indicates that the diet may help prevent Alzheimers disease.

Women may have more health problems during perimenopause and postmenopause if they have overweight or obesity, according to one 2015 study.

The study suggests that Spanish women who adhered to the Mediterranean diet were less overweight and that the diet may improve quality of life during menopause.

A Mediterranean diet emphasizes vegetables and fruits, olive oil, nuts, and legumes.

Oily fish is an important part of the diet, as are unrefined grains. Also, some people drink wine as part of the diet.

Foods that people should limit when following a Mediterranean diet include meat and dairy. People should also avoid processed foods and eat as naturally as possible.

According to some research, eating a diet that restricts sugar, fat, and salt may also help with the symptoms of premenstrual syndrome.

Learn more about the Mediterranean diet here.

According to several studies, the Dietary Approaches to Stop Hypertension (DASH) diet can lower blood pressure and may help people lose weight. Rates of high blood pressure, or hypertension, can increase in women after menopause.

One 2017 study indicates that women aged 70 years and over maintain better cognitive function when they adhere to a long-term DASH diet.

A 2017 Cochrane review suggests that the DASH diet may also reduce cesarean section incidence in women with gestational diabetes.

Women aged 1950 years who are moderately active need 2,0002,200 calories per day. According to the National Heart, Lung, and Blood Institute, based on a 2,000-calorie per day diet, the DASH diet has the following goals for daily and weekly servings of food groups:

Women may wish to work out their calorie needs and decide whether or not they want to lose weight. They can then adjust the number of servings accordingly.

Learn more about the DASH diet here.

The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet combines the Mediterranean and DASH diets.

Adopting the MIND diet may help women as they age, as some studies suggest that it is associated with reduced cognitive decline and a lower risk of Alzheimers disease. The same benefits could also apply to men.

A 2020 study of Iranian women suggests that the participants had a 50% lower risk of breast cancer when they adhered to the MIND diet.

Migraine is more common in men than women, and one 2020 study suggests that participants following the MIND diet had less frequent, less severe, and shorter migraine headaches.

The MIND diet emphasizes natural, plant-based foods, much like the DASH and Mediterranean diets. It specifically encourages people to increase their berry and green leafy vegetable intake.

The diet also limits animal-based and high saturated fat foods, especially butter, which people should limit to a tablespoon per day.

According to an article in the Journal of the Academy of Nutrition and Dietetics, other guidelines for the MIND diet include:

A flexitarian diet is a semi-vegetarian diet, in which someone occasionally eats meat or fish.

According to one 2016 review, flexitarian diets are more popular with women than men. The review suggests that the diet has benefits for:

People who follow a flexitarian diet base their meals around plant foods but occasionally include animal foods, such as eggs, meat, or fish.

Someone who eats a plant-based diet should ensure that they get essential nutrients, such as vitamin B12. They may need to take a supplement for this purpose.

Originally posted here:
What is the best diet for women? Options and research - Medical News Today

Where in your schedule do your meals typically fall?

I'm usually a two-meal-per-day person, because I don't really get to breakfast early enough to get three meals in. Sometimes I dont eat til 5 p.m., but Im always starting with breakfast. My breakfast is oatmeal and scrambled eggs. I like to chop up peppers and mushrooms and spice up the eggs a little bit. Every six months I give up eggs for a little bit but then I'm, like, Okay, I need 'em back. The oatmeal, I used to do the microwave stuff, but I've grown up and now I use a pot and cook it with almond milk. I have it with fresh strawberries and blueberries. It feels like a very healthy breakfast slash dessert. The rest of the day, I don't really eat much. I drink a lot of water. After my workouts I have a protein shake with bananas and strawberries and a whole bunch of stuff. For dinner, I try to keep it healthy. Fish is where I live at. I don't really like to do chicken and beef, but I will have a good burger every once in a while. I tried to go vegan once and I felt like it was gonna change my life, but I felt kinda weak. Maybe I wasn't doing it right.

I love rice. I'm African, so rice is like home to me. I dont know what youve heard, but Nigerians make the best jollof rice. Theres some rumors going around...but just know Nigerians make the best jollof rice.

Do you have a go-to snack?

I dont really snack a lot because I eat like its Thanksgiving every time. I can really pack a whole meal for five down. If I am, its usually a healthy thing. Theres carrots, bananas, and apples in the fridge. The only thing that gets me in trouble are saltine crackers. Sometimes after dinner Ill go to the crackers and say Im only having five. Before I know it a whole roll is gone.

How does your sleep schedule factor into all this?

I have the most chaotic sleep schedule. Its actually based off naps. I don't suggest this for anybody. It's partly because of the way I record. I like recording right when I wake up 'cause my voice is just really deep and weird and I like the tones it does, so sometimes I'm just sleeping three hours, waking up, and being, like, "Oh, I'm about to record." Sometimes I'll fall asleep at, like, 11 pm and wake up at 3 or 4.

I take a couple naps a day, maybe two or three. I won't choose to do the nap, I'll just kind of fall asleep for 45 minutes. It recharges me just enough to be, like, Oh, I'm good. Food gets me into a nap zone and then I nap for maybe an hour and a half, and then all of a sudden I wake up and it's like a new day.

Last year when I was making an album I didn't sleep, I didn't work out. I didn't have the energy. But this year I decided I would not let my lifestyle take a backseat to the music, so I was, like, Okay, you're gonna make this album, but you're still gonna get up, you're still gonna work out, and that's kept me sane. A lot of ideas come when I'm working out. I feel like I can do anything when I hit a certain zone. Stuff that felt like it was a problem or I couldn't figure out, I reach this high and I'm, like, Yeah, I can do this.

This interview has been edited and condensed.

The Fox Sports host claims he's let up a little since his playing days, but it's not easy to see how.

Read more from the original source:
Tobi Lou Eats Every Meal Like It's Thanksgiving - GQ

Karyn Calabrese is 74, yet she doesn't look a day over 50.She believes that the secret to her youthful demeanor and appearance lies in the powerful anti-aging properties that come from a raw vegan diet, which only comprises uncooked, natural, plant food in its whole form.

Calabrese's journey to a raw vegan diet and feeling like the best version of herself wasn'talways smooth sailing. She likes to point out that "you can't change from A to Z overnight." In her teen years, she was a meat-eater and modeled for top national magazines and commercials.In her 20sshe "fooled around with avegetarian diet" because meat-free was the thing to do back in the Peace, Love, and Anti-War 60s."I was a hippy chick living in New York, and many hippies were vegetarian," said Calabrese. Instead of getting intosex, drugs, and rock and roll, "I figured out that a veggie diet was the part worth holding onto."

Way before her time, Calabrese decided to eliminate dairy from her diet altogether and transitioned fully over to a vegan lifestyle, which she described as "easy" since she was more than halfway there as a vegetarian. In the '70s, a vegan diet was still a rarity, and there werefar fewer optionsother than soy milk, and certainly no Beyond Burgers, Impossible meats, Oatly coffee creamers, or Just Eggs.

Calabrese was in her 30s when she met a naturopath and raw food advocate who would change her life. Calabrese learned from the research and experiences of Dr. Ann Wigmore, that many of the nutrients in foods get diminished by cooking, and so she decided tomake the switch from a vegan diet to become afullyrawvegan approach. Just a few days into eating the dried fruits, leafy green vegetables, nuts, and seeds required when you go raw vegan, Calabrese felt she was destined to eat this way for the rest of her life. "Humans are the only animals on the planet that cook our food," she says now.

Calabreseexplained that since adopting a raw vegan diet she has never felt better. "I have the same body measurements asI did when I was 18 years old, I completely cleared up my skin, I treated my constipation problems, and I have tons of energy, even though I sleep just four hours every night."

ForCalabrese, there is no turning back, she's been a raw vegan for 40 years and continues to take care of her "greatest machine," her body. In 2000 she opened the very first raw vegan food restaurant in Chicago and added an upscale twistto the then-not-so-popular cuisine with a sophisticated ambiance, elevating raw food to a new level. Through her successes, Calabresestarred on TheOprah Winfrey Show, which expanded her brand and network. Since then, she's launched her own cookbook: Soak Your Nuts, and awebsiteto educate others about natural living foods.

The Beet chatted with Calabrese via Zoom tolearn more about her personalexperiencewith a raw vegan diet, how to get started, advice for our readers, and powerful mantras that will motivate you to live a healthier andmore fulfilling life.

Karyn Calabrese: I went raw vegan close to 40 years ago. I was fortunate enough to meet Dr. Ann Wigmore, who was a pioneer of the raw vegan moment at the time. I went to the Optimal Health Institute in Boston, but I had met her even before that. I had been vegetarian, then I went vegan, so I had bridges on my way to raw veganism, and once I got there, there was no going back. When I was a meat-eater, all throughout my teen years, I was relatively healthy; I didnt have weight issues, only skin issues, and constipation. Then I became a vegetarian, and I felt fabulous and then vegan and felt even better, but when I became raw, there was no comparison. I was fortunate enough to go through the stages, so I understood exactly how each type of diet made me feel.

KC:I felt like I could change my biochemistry after working with her, which made it easier to continue to eat raw than just by someone lecturing me to eat this way because motivation and determination can only last so long.

KC: For one thing, I noticed that my emotional and physical feelings improved. I became more in tune with the world around me; I was no longer separate from the trees, soil, and nature. Its not just a physical change, but a spiritual one.

KC: It was a natural evolution for me. I evolved from being a meat-eater to being a vegetarian to being vegan to being a raw vegan because I think we all intuitively know how to eat. Were instinctual animals, so we are born knowing how and what to eat. Weve just forgotten because the world isnt set up to eat this way.

Becoming a raw vegan is a process of reading, learning, and realizing that its challenging to go from a to z overnight. When I became a raw vegan, no one had even heard of it. I have the second oldest raw food restaurant in the country. The first one was opened in Atlanta and I opened mine in Chicago about 35 years ago, called Karyn's On Green. Nobody had ever heard of raw vegan food! People would walk past my restaurant and pretend to gag and would say, whats she talking about? Raw vegan food? After I was featured on Oprahs show, everything changed. People started to learn about raw foods, and it became more popular. Its still not mainstream, but way more people know about it compared to forty years ago.

KC: Im 74: No botox, no surgery, nothing. I have the same body I had at 18 too! I have a 24-inch waist 34-inch hip. I take a professional ballet class with girls 18 and under, and Im 74 years old. All of the women in my family died overweight and young. That was a huge motivation for me to stay healthy.

KC: I dont believe you can go from A toZ overnight. Your body has internal biochemistry that you cant just change overnight. Ive been teaching cleansing and detoxing classes for forty years, using a lot of what I learned from Dr. Winmore. I believe a good detoxification program is a way to go. If youve been eating dairy for a lifetime, its still in there, and its going to call for me. Thats where cravings come from. If you havent filled in nutritional holes, it can be challenging. There are many roads to take, so you just have to find what resonates with you.

KC: I dont categorize what I eat into three meals. Were not born with a little tag on our foot that says feed at 9, 12, and 6. Youre supposed to eat for one reason: youre hungry, and your cells are calling for fuel.

I start my day off with water because thats what your body is looking for. If I feel hungry, I may have a juice or a piece of fruit. I dont eat a lot, I always tell people to look at their fist, it's the size of their stomach and its tiny! People eat way too much. I make a potato or make raw bread. I eat lots of greens to make sure I get enough chlorophyll. Its so important because it shares the same molecular structure as our blood. Today, for example, I was starving, so when I went into the restaurant, I had some salad they had made and added a little avocado. I was satisfied; I dont believe were supposed to eat so that were full.

Were supposed to eat to be satisfied. Ill munch on dehydrated snacks; I prefer snacking to meals. I also only sleep four and a half hours a night. I havent been sick in over 40 years! I went through menopause with no symptoms. I also dont drink, smoke, or do drugs. Food isnt a massive part of my life. I play the piano, dance, read all kinds of books. I try to live a well-rounded life that isnt about being a raw foodist.

KC: Im married to a man who is not a raw foodist or a vegan. Weve been together for 37 years. If we go out to a restaurant, Ill order a vegetable side dish and ask if they can serve it uncooked. I always have an avocado in my purse to add to meals, and Ill order a salad. I carry dressings with me, or Ill just eat before going out; I dont wait for dinner. I dont have a problem because Im very comfortable. I dont criticize or judge people for what they chose to eat. I want everybody to feel comfortable around me no matter their food choices because its an evolution for all of us. Nobody will listen to you if they dont like you, so I try to stay pleasant and non-judgmental.

KC: 10,000 percent! Youre stepping into what God created for you; humans are the only animals that cook their food. Every animal was intended to eat raw. You get new cells every seven years and tissues every three months, so your body is in an ongoing process of recycling itself. If it gets the right material, it will recycle itself, but if it doesnt get the suitable material, youre going to get old, tired, overweight, and sick.

KC: I want to tell people to make it a joyful journey! Get over labels, set an intention for yourself, and look at it every day. If you slip up, practice kindness to yourself, and remind yourself its just part of your evolution. Were here to evolve. Enjoy your evolution; dont make yourself miserable during the process.

KC: I pray and meditate every morning. I do an ayurvedic ceremony every morning. I just make sure I accept life the way it comes for me. Its finding the lesson in what you're given and going over the hurdle rather than sitting behind it or trying to get around it. Find the lesson in evolving.

See the article here:
A Raw Vegan Diet is the Secret to Youth, Says Karyn Calabrese, 74 - The Beet