Category Archives: Diet And Food

It's easy to see from television commercials, magazine spreads and internet articles why you may think carbohydrates should be blacklisted from your meals. In a time where you're used to hearing low-carb diets for this or low-carb diets for that, the truth is, your body needs carbohydrates.

But, not all carbs are created equal. The type of carbohydrates you consume is more important than the amount you consume. In other words, think quality over quantity. To help set the record straight, we're here to explain how carbohydrates work, outline which healthy carbs you can add to your diet and provide easy recipes to try at home.

Many of the foods and drinks you consume contain carbohydrates, a macronutrient that plays a critical role in how your body functions. When you eat, the carbohydrates break down and enter your blood as glucose during the digestion process. The glucose helps fuel your body's cells to carry out everyday activities.

Carbohydrates, which consist of sugar, starch and fiber, occur naturally and are added to processed foods. When you think of carbs, your brain may picture unhealthy foods. But, you'll find carbs in fruits, vegetables, nuts, grains, seeds and foods such as beans.

Sugar is a simple carbohydrate, meaning it breaks down faster in your bloodstream. That's why sugar rushes exist where you feel a short burst of energy.

Many simple sugars, including candy, syrups and non-diet sodas, come from added or refined sugars that contain calories and little nutritional value. On labels, check the ingredient list for sucrose (table sugar), fructose (fruit sugar) or lactose (milk sugar). These are fancy chemical names for different types of sugar.

Meanwhile, starch and fiber are complex carbs that have several sugar units bonded together. Your body needs more time to break down these complex carbs; thus, the energy produced is longer lasting. You'll find complex carbs in starchy vegetables, whole grains, high-fiber fruits and dried beans.

This is where we can debunk the "all carbs are bad for you" myth. In short, you can classify any complex carb as a healthy carb.

Why? It goes back to how your body processes carbs. The length of time it takes your body to turn carbs into glucose is called the glycemic index. Complex carbs are low on the glycemic index, signifying a longer digestion process. Conversely, simple carbs are high on the glycemic index.

Your body's craving for carbs isn't so much about the sweet taste of a chocolate chip cookie or the satisfaction of salty french fries as it is about the need to boost your blood sugar. But, soon enough, your body runs out of fuel and needs more carbs, which is why you can feel hungry or sluggish after eating fast food or desserts.

As the name suggests, processed or refined foods are stripped of their nutrients and fiber. Complex carbs aren't refined and are full of starches and fibers your body uses for energy.

For example, bread or pasta made from whole grains take longer to digest since the grain is whole and not already separated. The longer the process takes to break down into a simple carb, the longer you'll feel full. This explains why high-fiber foods are more satisfying.

You can think of complex carbs in three categories: high-fiber fruits and vegetables, whole grains and legumes. While you can get complex carbs from fruit and vegetable juices, you should opt for the whole version whenever possible.

Generally, you should steer clear of a diet high in simple carbs, but avoiding them altogether isn't as easy as it sounds. You'll find lactose in milk, but that doesn't mean you should cut cereal, yogurt and other dairy products out of your diet. Enjoy them in moderation or opt for low-fat versions such as skim milk or part-skim cheeses.

Fruit contains simple sugars, but the fiber in each serving boosts the nutritional value. You may not enjoy the texture of edible fruit skins, but they're a great source of fiber. Leave your apple or pear skin on the next time you eat breakfast or fix a snack.

As for whole grains, swap your white bread, rice and pasta for products that list wheat, rye or another whole grain as the main ingredient. Making sandwiches with 100 percent whole-grain bread is a good start. If brown rice isn't for you, you can try quinoa or wild rice as a side dish. For breakfast, opt for a high-fiber cereal or a bowl of steel-cut or old fashioned whole oats with yogurt or fruit.

Legumes, such as nuts, beans and lentils, carry a dual benefit of providing carbs and protein. They also contain several nutrients, such as potassium and iron. Chickpeas, also known as garbanzo beans, are versatile enough for you to feature in an entree or serve as a side dish.

Some snacks can be good for you, too. Popcorn is a complex carb and has health benefits when eaten without added butter or salt. The kernels come from corn, the same type you eat off the cob or buy frozen or in a can. Viewed as a starchy vegetable when eaten whole, corn is actually a grain.

Switching to a diet full of healthy carbs and avoiding simple sugars and refined carbs may seem boring, but it doesn't have to be. You can still eat well by simply making a few modifications. Here are some quick and easy recipes that incorporate healthy carbs such as chickpeas, oats, black beans and whole wheat tortillas.

Healthy carbs should fill up anywhere from one-half to two-thirds of your breakfast, lunch or dinner plates. This diagram from the Healthy Eating Plate shows vegetables and whole grains should account for most of your meal. This means load up on starchy vegetables, beans or lentils or a whole grain such as brown rice or quinoa, which is a seed even though it resembles rice and other grains.

Regardless of age, the Dietary Guidelines for Americans (DGA) recommends taking in carbs that amount to 45 to 65 percent of your daily caloric intake. This is further proof carbs aren't evil as long as you're putting healthy ones in your body. Everyone should consume at least 130 grams of carbs each day. That's the baseline to maintain healthy functions.

The range of calories the DGA recommends in a day varies by age 1,000 for children ages 1-3; 1,600 to 1,800 for teens; and anywhere from 1,600 to 2,000-plus calories for younger and older adults. For example, somewhere between 900 and 1,300 calories should come from carbs if you abide by a 2,000-calorie diet. That adds up to 225 to 325 grams.

Sticking to these guidelines may prove to be helpful in the long run. The dietary fiber found in whole grains is often associated with a strong heart and digestive health. It can also help regulate your weight by preventing overeating and constant snacking.

According to the American Heart Association, excess amounts of simple sugars can raise triglyceride levelsover time and lead to heart disease, diabetes and liver problems.

If you have further questions about carbohydrates or you're considering modifying your diet, connect with an INTEGRIS Health primary care physicianto learn more about how to implement changes.

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Healthy Carbs to Add to Your Diet | INTEGRIS - Integris

Nuts make a delicious, protein-rich snack or addition to meals.

Theyre versatile, easy to eat on the go, and a good source of plant-based protein, especially for those who eat few or no animal products.

Eating nuts can help you meet your needs for protein, which is necessary for building bones, muscles, and skin. Protein also increases feelings of fullness, helping you stay satisfied and energized (1).

While all nuts contain protein, some provide more than others. This article reviews 8 nuts that are high in protein.

Protein: 7 grams per 1/4-cup (35-gram) serving of almonds (2)

Almonds are actually a seed. However, people often group them with nuts and consider them to be a high protein option.

In addition to being high in protein, almonds are loaded with antioxidants. These plant compounds protect the body from free-radical-induced oxidative stress, which can lead to aging, heart disease, and some cancers (3).

The brown layer of skin surrounding almonds contains the highest concentration of antioxidants, so its best to eat almonds with the skin for the most benefits (4).

To make a balanced snack with almonds, pair them with a piece of fruit.

Almonds provide 7 grams of protein per 1/4-cup (35-gram) serving. Theyre also packed with antioxidant compounds that can help protect your cells from damage.

Protein: 4.5 grams per 1/4-cup (29-gram) serving of chopped walnuts (5)

Eating walnuts is a delicious way to boost your protein intake.

Walnuts are also a source of heart-healthy fats. Specifically, they contain more omega-3 fatty acids, in the form of alpha-linolenic acid (ALA), than any other nut (5).

Some observational studies have linked ALA intake to a lower risk of heart disease (6).

With their fatty texture and mouthfeel, walnuts are a good addition to ground meats and can further increase the protein content of meat-based dishes.

Walnuts contain 4.5 grams of protein per 1/4 cup (29 grams). Adding walnuts to your diet is a good way to boost your intake of protein and heart-healthy omega-3 fatty acids.

Protein: 6 grams per 1/4-cup (30-gram) serving of pistachios (7)

A serving of pistachios provides as much protein as one egg (8).

These nuts have a higher ratio of essential amino acids relative to their protein content, compared with most other nuts (9).

Essential amino acids are those that need to be obtained through the diet so that the body can use them to build proteins that are necessary for important functions (10).

For a fun way to eat pistachios, try blending them into a nut butter to eat on toast, apples, or crackers.

With 6 grams of protein per 1/4 cup (30 grams), pistachios contain as much protein as an egg per serving, plus a high amount of essential amino acids.

Protein: 5 grams per 1/4 cup (32 grams) of cashews (11)

Cashews are technically seeds. Theyre not only high in protein but also contain several important vitamins and minerals.

A 1/4-cup (32-gram) serving provides about 80% of the Daily Value (DV) for copper. Copper is a mineral that supports immunity and aids the creation of red blood cells and connective tissue (11, 12).

Studies have also found a link between low copper intake and an increased risk of osteoporosis, a condition characterized by weak and brittle bones (12).

Thus, getting more copper in your diet by eating cashews may be one way to help protect against this condition.

To enjoy more cashews in your diet, eat them as part of a balanced snack on top of plain yogurt with fruit.

Cashews contain 5 grams of protein per 1/4-cup (32-gram) serving. Along with protein, cashews contain essential micronutrients like copper.

Protein: 4.5 grams per 1/4 cup (34 grams) of pine nuts (13)

Pine nuts are the seeds of certain varieties of pine cones. Theyre prized for their mild, sweet taste and buttery texture, which comes from their high fat content.

In addition to providing 4 grams of protein, a 1/4-cup (34-gram) serving of pine nuts has 23 grams of fat (13).

The fat in pine nuts mostly comes from unsaturated fats, which may help reduce risk factors for heart disease. One of the fatty acids in pine nuts may also exhibit anti-inflammatory effects and help prevent cancer from spreading (14, 15).

Toasted pine nuts are a delicious way to add some extra protein to salads, grain bowls, or vegetables. To toast pine nuts at home, cook them in a skillet over medium heat for a few minutes until fragrant.

Sweet, buttery pine nuts have more than just a delicious taste. They also provide 4.5 grams of protein per 1/4-cup (34-gram) serving, as well as healthy fats.

Protein: 4.75 grams per 1/4 cup (33 grams) serving (16)

Brazil nuts come from the seeds of a rainforest tree and are easy to spot in a bag of mixed nuts, as theyre usually the biggest ones.

Along with protein, they provide healthy fats, fiber, and an assortment of micronutrients. Whats more, Brazil nuts are one of the best food sources of selenium, an essential mineral that supports thyroid health and protects the body from infection (17).

Just one Brazil nut (5 grams) has almost 175% of the DV for selenium (16).

Try mixing Brazil nuts with other nuts and seeds, dried mango, and dark chocolate chunks for a protein-rich trail mix.

Brazil nuts contain 4.75 grams of protein per 1/4-cup (33-gram) serving. Eating Brazil nuts is an excellent way to add more protein to your diet and meet your daily needs for selenium.

Protein: 9.5 grams per 1/4-cup (37-gram) serving (18)

Peanuts are a legume but considered a nut from a nutritional and culinary standpoint.

Like most legumes, they provide a lot of plant-based protein. In fact, peanuts have the highest protein content out of all commonly consumed nuts.

Peanuts are also one of the best food sources of biotin, a vitamin that helps convert food into usable energy in the body (19, 20).

For a balanced snack that provides protein, fats, and carbs, combine peanut butter and bananas on their own, or assemble them on top of toast.

With 9.5 grams of protein per 1/4 cup (37 grams), peanuts beat out all other nuts on the list in terms of protein content. They likewise provide a healthy dose of biotin and other nutrients.

Protein: 5 grams per 1/4-cup (34-gram) serving (21)

Hazelnuts have a slightly sweet, buttery, and toasted flavor, making them a particularly delicious source of protein.

Studies have also found that adding hazelnuts to your diet may help reduce LDL (bad) cholesterol and increase HDL (good) cholesterol, thereby lowering the risk of heart disease (22, 23).

For a high protein snack, make some homemade Nutella spread. Blend 1 cup (135 grams) of hazelnuts with 2 scoops (60 grams) of chocolate protein powder, 1 tablespoon (6 grams) of cocoa powder, and two tablespoons (30 mL) of maple syrup.

Hazelnuts contain 5 grams of protein per 1/4-cup (34-gram) serving. In addition to boosting protein intake, consuming more hazelnuts may help improve heart health and lower the risk of heart disease.

Nuts are a healthy source of plant-based protein. They make a convenient snack, and you can add them to many dishes to boost their protein content.

The nuts on this list are all good sources of protein, with peanuts providing the most protein per serving.

If you cannot eat peanuts or want to try some different protein-rich nuts, cashews, hazelnuts, and Brazil nuts are a few interesting options.

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8 High Protein Nuts to Add to Your Diet - Healthline

Iron deficiency anemia can lead to constant fatigue and dizziness

Iron deficiency anemia is the most common form of anemia. In this condition, the blood lacks healthy blood cells that are responsible for carrying oxygen to the body. Insufficient levels of iron in the body can lead to several issues. Weakness, fatigue, pale skin, dizziness, brittle nails, poor appetite and weakness are some common symptoms of iron deficiency anemia. Inadequate intake of iron is one of the possible causes of this type of anemia. Adding enough iron-rich foods can help prevent anemia. If you are wondering what to eat for optimum intake of iron, here's a list of iron-rich foods for you. Along with these, it is important to consume enough vitamin C for better absorption of iron from the diet consumed.

This green leafy vegetable is loaded with several essential nutrients. It is rich in iron as well. Spinach can help in weight loss, boost eyesight, enhance bone health and control hypertension. You can add spinach to salads, curries, smoothies and more.

A cup of boiled spinach can help in maintaining a healthy weightPhoto Credit: iStock

There are several legumes to choose from like beans, chickpeas, lentils and soybeans. These are loaded with fibre which can help in weight loss. Adding legumes to your diet will not only provide you with iron but other essential nutrients as well.

Also read: All About Anemia

Red meat is also a good source of iron, protein, B vitamins and much more. You can add red meat to your diet to prevent iron deficiency anemia.

Also read:Iron Deficiency: Watch Out For These Signs And Symptoms; Know Treatment Options For Anemia

Pumpkin seeds are well known source of magnesium. But this tasty and healthy snack is also loaded with iron. According to studies, pumpkin seeds are beneficial for diabetics as well.

A healthy diet can help prevent iron deficiency anemiaPhoto Credit: iStock

Quinoa is a well-known source of plant-based protein. It is a gluten-free source of iron. Quinoa is also loaded with fibre and aids in weight loss. It is also beneficial for diabetics due to a low GI score.

Also read:Anemia During Pregnancy: Symptoms, Risk Factors And Prevention Steps Every Woman Must Know

Daily requirement- Adult men (19-50 years) require 8 mg per day. On the other hand adult women (19-50 years) require 18 mg. Requirement of iron during pregnancy is little higher for healthy development of the unborn child. During pregnancy, women should consume 27 mg of iron daily.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Add These Iron-Rich Foods To Your Diet To Prevent Anemia - NDTV

Good nutrition is a critical part of health and development. According to the World Health Organization (WHO), better nutrition is related to improved health at all ages, a lower risk of diseases, and longevity.

People can find it difficult or confusing to navigate the amount of nutrition information now available, and many sources have differing views.

This article offers science-based nutrition tips to help someone lead a healthier lifestyle.

Following these nutrition tips will help a person make healthy food choices.

Including some protein with every meal can help balance blood sugar.

Some studies suggest higher protein diets can be beneficial for type 2 diabetes.

Other research indicates balancing blood sugar can support weight management and cardiovascular health.

According to research, omega-3 fatty acids in oily fish are essential for cell signaling, gene expression, and brain and eye development.

Some studies indicate that omega-3 fatty acids can reduce the risk of cardiovascular disease.

Other research suggests the anti-inflammatory properties of omega-3 may effectively manage the early stages of degenerative diseases such as Alzheimers disease and Parkinsons disease.

The American Heart Association (AHA) recommend people eat whole grains rather than refined grains.

Whole grains contain nutrients such as B vitamins, iron, and fiber. These nutrients are essential for body functions that include carrying oxygen in the blood, regulating the immune system, and balancing blood sugar.

The saying eat a rainbow helps remind people to eat different colored fruits and vegetables.

Varying the color of plant foods means that someone gets a wide variety of antioxidants beneficial to health, for example, carotenoids and anthocyanins.

Dark green leafy vegetables are a great source of nutrition, according to the Department of Agriculture (USDA).

Leafy greens are rich in vitamins, minerals, and antioxidants.

The USDA suggest that folate in leafy greens may help protect against cancer, while vitamin K helps prevent osteoporosis.

People should limit their intake of saturated fats while avoiding trans fats, according to the USDA.

A person can replace these fats with unsaturated fats, which they can find in foods such as avocado, oily fish, and vegetable oils.

As part of the Mediterranean diet, extra virgin olive oil has benefits to the heart, blood pressure, and weight, according to a 2018 health report.

A person can include extra virgin olive oil in their diet by adding it to salads or vegetables or cooking food at low temperatures.

According to the AHA, eating one serving of nuts daily in place of red or processed meat, french fries, or dessert may benefit health and prevent long-term weight gain.

The AHA suggest that Brazil nuts, in particular, may help someone feel fuller and stabilize their blood sugar.

According to the AHA, fiber can help improve blood cholesterol levels and lower the risk of heart disease, obesity, and type 2 diabetes.

People can get enough fiber in their diet by eating whole grains, vegetables, beans, and pulses.

Research suggests that plant-based diets may help prevent overweight and obesity. Doctors associate obesity with many diseases.

According to some studies, including more plant foods in the diet could reduce the risk of developing diseases such as diabetes and cardiovascular disease.

Beans and pulses are a good source of protein for people on a plant-based diet. However, those who eat meat can eat them on a few meat-free days a week.

Beans and pulses also contain beneficial fiber, vitamins, and minerals.

Some research even says pulses may help people feel fuller and lose weight.

Drinking plenty of healthy fluids has numerous health benefits. Health experts recommend these tips:

Drinking enough water every day is good for overall health and can help manage body weight, according to the Centers for Disease Control and Prevention (CDC).

Drinking water can prevent dehydration, which can be a particular risk for older adults.

If someone does not like plain water, they can add some citrus slices and mint leaves to increase the appeal, or drink herbal teas.

A 2017 study suggests that moderate coffee consumption of 35 cups a day can reduce the risk of:

According to the same review, the recommended amount reduces to 2 cups per day for pregnant and lactating people.

According to research, catechins in green, black, and other herbal teas may have antimicrobial properties.

Herbal teas, such as mint, chamomile, and rooibos, are caffeine-free and help keep someone hydrated throughout the day.

It is important to cut back on food and drink that may have harmful health consequences. For example, a person may want to:

According to research, dietary sugar, dextrose, and high fructose corn syrup may increase the risk of cardiovascular disease and metabolic syndrome.

People should look out for hidden sugars in foods that manufacturers label as names ending in -ose, for example, fructose, sucrose, and glucose.

Natural sugars, such as honey and maple syrup, could also contribute to weight gain if someone eats them too often.

Dietary Guidelines For Americans recommend that if someone consumes alcohol, it should be in moderation.

They advise up to one drink per day for females and up to two drinks per day for males.

Excessive drinking increases the risk of chronic diseases and violence, and over time, can impair short and long-term cognitive function.

The CDC associate frequently drinking sugary drinks with:

People should limit their consumption of sugary drinks and preferably drink water instead.

A large prospective study in the British Medical Journal indicates that U.S. adults eating more red and processed meat had higher mortality rates.

Participants who swapped meat for other protein sources, such as fish, nuts, and eggs, had a lower risk of death in the eight-year study period.

According to a review in Nutrients, eating ultra-processed foods can increase the risk of many diseases, including cancer, irritable bowel syndrome, and depression.

People should instead consume whole foods and avoid foods with long lists of processed ingredients.

There are several steps a person can take to improve their health in addition to consuming healthful foods and drinks.

A 2019 review in Nutrients suggests that a high quality, balanced diet supports microbial diversity and can influence the risk of chronic diseases.

The authors indicate that including vegetables and fiber are beneficial to the microbiome. Conversely, eating too many refined carbohydrates and sugars is detrimental.

The recommended dietary allowance for vitamin D is 15 micrograms or 600 international units per day for adults.

Many people get some of their vitamin D from sunlight, while it is also in some foods.

People with darker skin, older adults, and those who get less exposure to sunlight such as during winter or in less sunny climates may need to take a vitamin D supplement.

Being aware of portion sizes can help people manage their weight and diet.

The USDA have helpful information about portion sizes for different food patterns.

People can adapt the guidelines to suit their cultural or personal preferences.

Using herbs and spices in cooking can liven up a meal and have additional health benefits.

A 2019 review suggests that the active compounds in ginger may help prevent oxidative stress and inflammation that occurs as part of aging.

Curcumin in turmeric is anti-inflammatory and may have protective effects on health, according to research.

Garlic has many benefits, including anti-inflammatory, antimicrobial, and antioxidant properties.

Intermittent fasting involves not eating either overnight or some days of the week. This may reduce energy intake and can have health benefits.

According to a 2020 review, intermittent fasting may improve blood pressure, cholesterol levels, and heart health.

The American Society for Nutrition say that keeping a food journal can help people track calories, see how much they are eating, and recognize food habits.

Keeping a food journal could help someone who wants to maintain a moderate weight or eat a more healthful diet.

Apps, such as MyFitnessPal, can also help someone achieve their goals.

Raw fruits and vegetables can contain harmful germs that could make someone sick, according to the CDC. They advise that Salmonella, E.coli, and listeria cause a large percentage of U.S. foodborne illness.

Always wash fresh produce when eating them raw.

Research suggests that microwaving food in plastic containers can release phthalates, which can disrupt hormones.

Experts recommend heating food in glass or ceramic containers that are microwave-safe.

Many people eat the same meals regularly. Varying foods and trying different cuisines can help someone achieve their required nutrient intake.

This can be particularly helpful when trying to eat a broader range of vegetables or protein.

In a 2017 study, mindful eating helped adults with obesity eat fewer sweets and manage their blood glucose.

Another study suggests mindfulness can bring greater awareness to food triggers and habits in people with diabetes.

Nutrition is an essential part of health, and people can start leading a healthful lifestyle by making small changes to their diet.

It is also important to remember other key aspects of health, such as exercise and activity, stress strategies, and adequate sleep.

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29 nutrition tips to improve health for everyone - Medical News Today

Rebel Wilson became tearful as she opened up about her weight loss of over four stone in what she is calling her "year of health". The actress, 40, posted a lengthy Instagram Live video.

She claims she had failed to treat her body with "love and respect" in the past.

The Pitch Perfect star - who earlier this year set herself a target of reaching 11.8 stone or 75kg in body weight - said she was on her way to developing "self love".

Holding back tears, she told her 9.3 million followers: "It's hard when I talk about the emotional stuff. It's hard. I can do this.

"I wasn't valuing myself and telling myself negative things. That was hard.

READ MORE: Slimmer shares update on transformation after losing 19st in 11 months

"I'm trying to change those patterns, so you're more loving and treating yourself with respect.

"I'm working on self love, and that's a hard concept to master."

In the video, titled "Year of Health 2020", Wilson said she was motivated to improve her diet by the desire to freeze her eggs in case she wanted to start a family in the future.

She said: "I was thinking about fertility and having good quality eggs in the bank, so I was like, 'OK, I'm going to do this. I'm going to get healthy.'

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"And how I started is I did go to a professional place to do a detox."

The actress credited a stay at Austria's VivaMayr wellness centre with leading her to change her diet and start exercising more.

"I wrote a little letter to myself about how I'm really gonna give it my all this year, and then I did," she said.

In the video, Wilson also revealed that she has been consuming under 1,500 calories a day while exercising "like a beast".

She said: "Nutritionally, the only thing is I do try to stay under 1,500 calories because of my body type.

"If want to lose weight in that week, I kind of have to stay under the 1,500 each day."

Rebel has appeared in films such as Pitch Perfect, The Hustle and Isn't It Romantic.

She is currently dating businessman Jacob Busch.

Another star who has slimmed down drastically in a British comedy actress.

Dawn French's weight loss saw her shed over seven stone.

Speaking about her weight loss on her 30 Million Minutes tour, Dawn revealed she had no choice but to slim down after having surgery.

She said: When I was due to have my hysterectomy the doctor told me that if I could lose some weight before the op, they would be able to do it via keyhole, and I would recover in three weeks or so.

Otherwise it would be big open surgery, and three months to recover.

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Rebel Wilson tearful discussing 4.4 stone weight loss and 1,500 a day calorie diet - Express

A new study of older pet dogs found that problem solving, sociability, boldness and dependency decline with age, and reported no associations between an enriched diet, lifelong training experiences, and measures of behavior and cognition after a one-year diet period. A team of researchers at the University of Veterinary Medicine, Vienna, Austria, and University of Liverpool, UK present these findings in the open-access journalPLOS ONEon September 16, 2020.

Like humans, dogs can experience cognitive decline and behavioral changes as they age. For instance, they may display less curiosity about novel objects and show decline in social responsiveness, memory and attention. Also like humans, individual dogs vary in their rates of cognitive decline. Some research suggests that lifelong training and an enriched diet could slow cognitive aging in dogs. However, few studies have explored aging in pet dogs, as opposed to dogs in laboratory settings.

To better understand aging in pet dogs, the authors assigned 119 pet dogs--aged over 6 years and of varying breeds--to receive either an enriched diet (including nutrients such as antioxidants, omega-fatty acids, Phosphatidylserine and tryptophan) or a control diet over the course of one year. They also asked the dog owners to report their pets' previous training experiences. After one year of dietary treatment, the researchers evaluated the dogs' cognition and behaviors in a newly developed battery of tests known as the Modified Vienna Canine Cognitive Battery (MVCCB).

The analyses showed that, in general, the aging dogs experienced declines in four out of six total factors addressed by the MVCCB: problem solving, sociability, boldness, and dependency. The two other factors, trainability and activity-independence, showed no change with age. Previous training experiences and an enriched diet showed no significant association with the observed cognitive declines.

These findings suggest that additional research is needed to determine whether and how training and diet might impact aging in pet dogs. The authors highlight that the MVCCB could be a useful tool to detect age related changes in dogs for future research.

Author Durga Chapagain adds: "Modified Vienna Canine Cognitive Battery can be used as a tool to determine behavioural changes and cognitive deficits in aged dogs."

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Diet and prior training show no impact on cognitive decline in aging pet dogs - Jill Lopez

Venus figurines are one of the world's earliest examples of art. It was carved over 30,000 years ago in which most of them are found in Europe, but some were found in Siberia and some parts of Eurasia. It was the very firstPalaeolithic sculptural representation of a woman found in modern times.

At some point, Venus figurines were seen as symbols of fertilityor a mother goddess. It also depicted an obese or pregnant woman. But scientists have been intrigued and puzzled by this prehistoric art ever since it was discovered.

A researcher from the University of Colorado Anschutz Medical Campus has offered a new explanation for Venus figurines. He believes that he has gathered evidence regarding the mystery behind these sculptures.

According to an article inPhys.org, the lead author of the study Richard Johnson, MD, said that the key to understanding the Venus figurines lies in understanding the climate change and the people's diet during the time it was created.

Johnson said that some of the earliest art were these mysterious Venus figurines that looked overweight women when it was less likely to be found during the Ice Age in Europe because it was a time of great nutritional stress.

The figurines measure about 6 to 16 centimeters in length and are either made in stone, ivory, horn, or clay. Some of these figurines were even worn as amuletsin the past.

Johnson and his c-authors from various universities around the world measured the waist-to-hip ratio of the Venus figurines and discovered thatthose found nearest the glaciers were the most obese, but are less obese in the areas where the climate is warmer and glaciers retreated. They believe these figurines were the representations of idealized body types back then.

Read Also: Climate Change May be Responsible for the Increase of Shark Attacks in Australia

According to the researchers, obesity during that time was the desired condition. After all, an obese pregnant woman has more chances of carrying the child to full-term than thosesuffering from malnutrition.

That being said, it means that people in the pastsee these figurines with spiritual; meaning that could protect the woman during pregnancy and birth.

Science Dailyalso reported that the figures looked worn out, an indication that it has been passed down from mother to daughter, becoming a family heirloom. Perhaps women in the past were given hopes by wearing one of these figurines as it was their desired body type.

"Increased fat would provide a source of energy during gestation through the weaning of the baby and as well as much needed insulation," the authors said. therefore, ensuring that the family line would carry on until the next generation.

The success of amassing evidence to explain the Venus figurines came from applying medical science and measurements to the archaeological data, as well as the behavioral models of anthropology.

Read More: Awareness on the Impact of Climate Change on the Spread of Infectious Diseases

Check out for more news and information on Climate Changeand Fertilityat Science Times.

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Creation of Venus Figurines Might Be Due to Climate Change and Diet - Science Times

High blood pressure is so common these days that almost half of American adults have it. While medication may be necessary, there are lifestyle habits that can help bring it under control, including eating most or all of your diet from plant-based foods such as vegetables, fruits, legumes, whole grains like oats, nuts, seeds and pretty much anything you can find in the produce aisle. You also may want to limit your intake of red meat, dairy and eggs. Here is the whole story, and how these foods work to bring down that blood pressure that's increasing your risk of stroke and other life-threatening conditions.

If you or someone you love has recently been diagnosed with high blood pressure, the only consolation may be that you're not alone. An unprecedented 45 percent of all American adults have hypertension, the technical term for elevated blood pressure. according to the Centers for Disease Control and Prevention (CDC).

While medication is often the first line of defense, it may only be necessary for a short time, ifyou take the necessary steps to alter your lifestyle.Thats because you can lower and even reverse high blood pressure with the help of plant-based foods and other lifestyle habits such as daily exercise, even simply walking in the morning. Heres how to do it.

Just a few years ago, you might have thought high blood pressure was something you didnt have to worry about until you were older. That's no longer the case. High blood pressure is hitting almost every age group, even kids, teens, and young adults, according to Dana Simpler, M.D., primary care practitioner and board certified internist with Mercy Medical Center in Baltimore, Md.

Blame the modern American lifestyle, and diet,for driving up blood pressure in younger people. The American lifestyle is progressing in the wrong direction, says Andrew Freeman, M.D., cardiologist with National Jewish Health in Denver, Colo., whos been dubbed the Vegan Cardiologist. Not only are people under more stress, theyre also eating poorly younger in life, theyre not physically active, and theyre heavier than ever. All of these factors contribute to high blood pressure.

Surprisingly, the cause of high blood pressure changesas we age. When Simpler sees high blood pressure in youngerpatients, its often because of their being overweight. Yet blood pressure increases with age, and thats related more to what people are eating, namely the standard American diet, as opposed to weight, she says.

Chances are you may have high blood pressure and not even know it, according to the CDC which is why itis called the silent killer. Left unchecked and untreated it can get out of control, Simpler says, andhave devastating consequences. High blood pressure is damaging to the cardiovascular system and can lead to heart failure, heart attacks, strokes and kidney failure.

Thats why you need to get your blood pressure checked regularly, Simpler says. If youre not overweight, check it yearly after age 40. If, however, you are overweight, start getting it checked now, no matter what your age.

How high is too high? Whats considered healthy blood pressure has been a moving target in recent years, but in general, ideal still remains 120/80 mm Hg. If its 140/90 mm Hg, you should be on medication, Simpler says.

Fortunately, lifestyle strategies can help you keep blood pressure at that optimal level or even work to lower it. Yet do note: If youre currently taking blood pressure medications, work with your doctor to wean yourself off of them under his or her supervision. The effect of these lifestyle changes can be quick, and they need to be done under the supervision of a physician, Dr. Andrew Freeman, the cardiolgist says.

One of the most effective things you can do is shift your diet toward plant-based foods, especially if youre still eating a standard American diet comprised of red meat, dairy and daily animal products and processed foods. Theyre high in fat, sugar and salt, which can increase blood pressure, Simpler says. In fact, one study from JAMA Internal Medicine found that compared with meat eaters, vegetarians tended to have lower blood pressure.

Instead, focus exclusively or almost exclusively on a whole-food, plant-based diet. The evidence is clear that people who are near vegan get most or all of the same health benefits as people who are perfectly vegan, Simpler says, adding, though, that this doesnt include vegan junk food which can still be loaded with unhealthy ingredients and push blood pressure up. If you are going to eat animal products, limit them to under five percent of your diet.

By eating plants, youll dramatically cut your salt (fat and sugar, too) intake and increase your potassium intake, which can counter the effects of blood pressure. Freeman says.

Potassium has been shown to lower blood pressure, according to research published by the American Heart Association, since potassium counteracts the effects ofsodium in the bloodstream and reduces the tension in the walls of the blood vessels.

Eat high-potassium foods like bananas, kiwi, potatoes andavocados, which are high in potassium. Simpler recommends shooting for about 4,000 milligrams a day (a banana has about one tenth of that). Other high-potassium foods are Honeydew melon and cantaloup, mushrooms, sweet potatoes and beans.

Next, add in nitrate-rich foods such as dark leafy greens and beets, which help your body producenitric oxide, which helps relax the arteries to normalize blood pressure. Aim for at least two cups of leafy greens per day, more if you can tolerate and desire it, Simpler says.

Other foods that benefit blood pressure are berries, and in a study of 34,000 people with hypertension, those who at the highest levels of anthocyanins, found in blueberries and strawberries, reduced their high blood pressure risk by 8 percent.

Garlic has been shown to lower blood pressure, and a studydivided subjects with hypertension into seven groups and the one group that ate the most amount of garlic also saw the greatest improvement in their blood pressure over 24 weeks.

Hibiscus tea has been shown in studies to help lower blood pressure,due to its high antioxidant content, saysSimpler. She recommends cold steeping hibiscus tea in eight to 16 ounces of cold water for five minutes.

If you want to avoid the meds, then make sure youre logging 30 minutes of breathless or cardio exercise a day, which studies show can prevent and improve high blood pressure, Freeman says. Onestudy from the journal Hypertensionfound that women who met physical activity guidelines of 30 minutes of moderate activity (mainly through walking) per day had a significantly lower risk of developing high blood pressure. Choose any activity you enjoy but just work hard enough that you lose your breath. Then quell stress by engaging in whatever helps you ease your worries, whether thats meditating, walking your dog or listening to music.

By following these strategies, you should see improvements in your blood pressure within a few days to a few weeks.

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How to Lower Blood Pressure Naturally through Diet and Exercise - The Beet

One of the greatest challenges faced by people who have spent the past several months in self-isolation is certainly the extra pounds they have put on. This was inevitable given the time we have all been spending on the couch and confined to the house with minimal movement. However, there is no better time than this to focus on our health to achieve optimal fitness.

Lets take this opportunity to try out some of the many nutrition and diet systems that are trending for losing weight, feeling energetic and feeling younger.

Following are some of the most popular diet and nutrition trends of 2020.

1. Intermittent fasting (IF): This is currently one of the worlds most popular health and fitness trends. People everywhere are observing it to lose weight, improve their health, and lifestyles in general. When you look it up online, you will find many studies that show it can have powerful effects on your body and your brain. It could also help you live longer. So, how does this diet system work? The beginners guide to intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It doesnt emphasize the types of foods you should eat, but rather when you should eat them. In this respect, its not exactly a diet in the conventional sense but more accurately a sort of nutritional regime. The most common intermittent fasting methods involve 16-hour fasts daily or fasting for 24 hours, twice a week.

2. Plant-Based Eating: Although often confused with veganism, plant-based diets dont necessarily eliminate animal products. This diet focuses on eating plants for the most part, such as fruits, vegetables, nuts, seeds, and whole grains. Plant-based diets also emphasize eating whole foods or foods that have undergone little to no processing and are as close to their natural state as possible.

3. The Ketogenic diet (Keto Diet, Ketofy Diet, Ketosis): Another popular nutrition regime is the keto diet. Its a low-carb, high-fat diet that offers numerous health benefits. In fact, many studies show that this type of diet can help you lose weight and improve your health. Ketogenic diets may even have benefits that include reducing the chances of developing diabetes, cancer, epilepsy, and Alzheimers disease. Here are some of the basics of the keto diet.

Firstly, it shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrates and replacing them with fat in your meal plan. This reduction in carbohydrates puts your body into a metabolic state known as ketosis. Your body then becomes incredibly efficient at burning fat for energy. It even turns liver-fat into ketones, which can supply energy to the brain.

Ketogenic diets can cause significant reductions in blood sugar and insulin levels and there are several versions of the ketogenic diet. However, only the standard and high protein ketogenic diets have been studied extensively.

4. The Primal Diet: This is an eating pattern thats high in protein and fat, low in carbohydrates, and designed to closely resemble the diet of early humans. Like the paleo diet, the Primal Diet is based on the idea that dietary habits diverge too greatly from those of traditional hunter-gatherers.

Advocates of this diet claim that it aids weight loss, reduces inflammation, helps improve sleep, and also improves heart and skin health. In fact, the Primal Diet includes recommendations for more physical activity, mental stimulation, exposure to nature, and regular sleep. It also tends to be less restrictive than the paleo diet, allowing for moderate amounts of coffee, and raw or fermented whole fat dairy. The Primal Diet is based on Mark Sissons book The Primal Blueprint. The diet includes vegetables, fruits, meat, fish, and poultry. It discourages the consumption of grains, heavily processed foods, and refined oils.

5. The MIND diet: It aims to reduce the chances of dementia and the decline in brain health that often occurs as people get older. This diet combines aspects of two very popular diets, the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet. Many experts consider the Mediterranean and DASH diets as some of the healthiest you can follow. Research has shown that they can lower blood pressure and reduce the risk of heart disease, diabetes, and several other diseases as well.

However, researchers wanted to create a diet that specifically helps improve brain function and prevent dementia. Thus, they combined foods from the Mediterranean and DASH diets that had been shown to benefit brain health. For example, both the Mediterranean and DASH diets recommend eating a lot of fruit. Fruit intake has not been correlated with improved brain function, but eating berries has been. Hence, the MIND diet encourages you to eat berries but does not emphasize consuming fruit. It is worth noting that currently, there are no set guidelines for following the MIND diet.

The conclusion

To sum up, nearly all the diets that health experts keep encouraging to have a variety of food groups and moderations. Whereas, diets that restrict what you eat or when you eat it could inhibit keeping weight off in the long run. Remember, anything that seems questionable, probably is. Try to look for any scientific credentials within the question, and see if the diet's name has been attached to any scientific research published in journals. There are no one cap suits all when it comes to diets. So, make an educated decision and stick to it. Happy dieting!

Views expressed above are the author's own.

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The top 5 diet & nutrition trends of 2020 - The Times of India Blog

The health benefits of the Mediterranean diet are already widely known. By eating vegetables, whole grains, nuts, fruits, and beans with only a moderate amount of animal protein incorporated, followers can not only lower their cholesterol but also their chances of developing chronic illnesses, such as diabetes and certain types of cancer. Last but not least, the popular diet has also been touted for its weight loss benefits.

A new study published in the medical journal Heart showcased the weight-loss potential of the popular diet. It also found that followers can shed even more pounds by following a "green" Mediterranean diet which further reduces meat intake. (Related: 15 Underrated Weight Loss Tips That Actually Work.)

Researchers assigned moderately obese participantsmostly men in their 50sto three different diet regiments. The first group adhered to basic guidelines for a healthy diet, while the second group was put on a calorie-restricted traditional Mediterranean diet. The third group followed the green Mediterranean diet and were guided to avoid red and processed meats altogether. The green Mediterranean diet was richer in plants and polyphenols, which are plant-based micronutrients.

The results showed that minimizing consumption of animal protein and maximizing intake of plant-based foods supercharged weight loss. The green Mediterranean diet group lost more weight than the other two groupsan average of 13.7 pounds. Those following the regular Mediterranean diet still lost a good amount of weightan average of 11.9 poundswhile those following the general healthy diet only shed an average of 3.3 pounds.

Additionally, the green Mediterranean diet group lost more inches from their waist. The group shed 3.4 inches in comparison to the 2.7 inches lost by the traditional Mediterranean dieters and the 1.7 inches shed by the general dieters.

This is another piece of evidence that plant-based and vegan diets have tremendous weight-loss benefits for both men and women. Check out 7 Major Weight Loss Findings You Should Know to learn about new science-backed tips on weight loss.

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How to Supercharge the Mediterranean Diet to Lose More Weight - Yahoo Lifestyle