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Category Archives: Diet And Food
7 Vitamin A-Rich Foods For Lung Health; Fight The Effects Of Pollution With Healthy Diet – NDTV Food
Posted: November 16, 2020 at 8:55 am
Vitamin A is known to boost lung health.
Highlights
As the festive season begins in India, it brings immense joy with it but the drop in air quality puts a damper on the celebratory vibes. Many Indian cities, especially Delhi, see a sudden drop in the air quality, largely because of stubble burning in the neighbouring states. This year, it is no different except it is even more worrisome in the light of Coronavirus pandemic, which is known to impact the respiratory tract. Each one of us is worried about our lungs more than ever and it's time to take some serous measures to protect it in the best possible way.
Believe it or not, but the foods that we eat can play a big role in determining our lung health. Antioxidants-rich food help flush out toxins that we inhale every day. There are many kinds of nutrient-rich foods that may help your lungs perform better in one way or another; vitamin A-rich foods are one of them; rather an important out of the whole lot.
According to a study published in the journal 'Nutrients', "chronic Vitamin A-deficiency has been associated with histopathological changes in the pulmonary epithelial lining that disrupt the normal lung physiology predisposing to severe tissue dysfunction and respiratory diseases."
According to National Institute of Nutrition, 100 gms of carrots contain 8840 micrograms of vitamin A. With winters setting in, you can use this healthy vegetable to make gajar ka hawla, carrot juice, salad, sandwich and tons of Indian and international dishes.
(Also Read:Healthy Diet For Lungs: 10 Foods That Can Help You Breathe Better)
Carrots are a good source of vitamin A.
Spinach, cabbage, broccoli, methi and more such green vegetables are excellent sources of vitamin A and the good news is that the winter produce abounds with greens.
Light and tasty fish is a good choice to avail your fill of vitamin A. Grill it, saute it or steam it, and enjoy some healthy fish meals this season.
Pumpkin provides a good amount of alpha-carotene, a carotenoid that converts to vitamin A. You can get 2100 micrograms of vitamin A nutrient from 100 grams portion of pumpkin, as per National Institute of Nutrition.
The bright red vegetable contains loads of vitamin A and beta-carotene antioxidant that helps in flushing out the toxins and fight harmful radicals present in polluted air.
(Also Read:7 High Antioxidant Foods You Must Eat Regularly)
Tomatoes are rich in antioxidants.Photo Credit: iStock
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Most of us eat eggs almost every day but avoid egg yolks for their high fat content. Whole egg, including egg yolk, is a very good source of vitamin A. So, eat those yolks too, but discerningly.
Another winter-special food, green peas (matar) are universal in its usage in Indian and global cuisine.You may singularly not change the air around you but you can try to protect your lungs from the effects of the pollution. Include these vitamin A-rich foods to your diet.
About Neha GroverLove for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee.
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Food for thought: There are many ways to eat healthfully; find the right one for you – Las Vegas Sun
Posted: November 16, 2020 at 8:55 am
With so many diets purported as the one for optimal health and weight loss, it can be difficult to decide which method to try next. Here, weve rounded up a number of popular diets and lifestyle practices, breaking down the benefits and risks of each. Find which process best fits your lifestyle, so thatin conjunction with moderate exerciseyou can feel and look your very best.
Vegetarian
Vegetarians might follow a meat-free diet for health reasons, over animal rights concerns or both. Like pescatarians, vegetarians still eat dairy and eggs, but stop short at fish and seafood. Protein can come from a variety of sources, including eggs, cheese, milk, beans, tofu and soy products like tempeh, leafy green vegetables and meat substitutes. While the vegetarian diet at one time felt limiting, there are now many meatless options available at restaurants and grocery stores. Studies have shown that vegetarian and pescatarian diets can lower ones risk of heart disease, cancer and high blood pressure.
Whether youre an omnivore, a vegetarian or a vegan, nearly everyone can follow the ethos of intuitive eating. Intuitive eating isnt a diet; rather, its an anti-diet coined by dietitians Evelyn Tribole and Elyse Resch, and it emphasizes integrating mental and physical health. Intuitive eating is commonly used by people recovering from eating disorders, since it stresses the importance of being healthy at every size, eschews weight loss and promotes dignity and respect toward ones body.
Pescatarian
A pescatarian diet allows for the consumption of fish and seafood but not red meat or poultry. Dairy and eggs are also permitted, but the emphasis of the diet is on eating well-balanced meals that combine protein, vegetables, fruits, carbohydrates and healthy fats. People choose a pescatarian diet for health reasons or to reduce their consumption of animal protein without eliminating all meat sources. Salmon and mackerel provide healthy fats and omega-3 fatty acids, while other seafood options like shrimp and tilapia are good sources of lean protein.
Vegan
Like vegetarians, people may opt to go vegan for health reasons, for animal rights or both, but a vegan diet is often thought of as a lifestyle by many animal rights activists. Regardless, all dairy, eggs and meat products are off-limits in this diet. Whats the main difference between a vegetarian diet and a vegan diet? Dairy. If the thought of a life without cheese sounds devastating, rest assured there are a number of substitutes on the market that make a dairy-free life more palatable. While getting enough protein can be a challenge with a vegan diet, a healthy and balanced vegan diet is completely possible.
Mediterranean
The Mediterranean diet is very similar to a pescatarian diet, in that it emphasizes eating seafood, fish, eggs and dairy, vegetables, fruits, whole grains, healthy fats and nuts. It differs in that it allows for minimal red meat and poultry consumption. The Mediterranean diet is one of balance, and mirrors how people eat in seaside countries like Greece and Italy, where seafood is abundant and most food is fresh and unprocessed.
Paleo
Adherents of the paleo (short for paleolithic) diet believe that its essentially the nutritional blueprint of our ancestors from before agriculture was invented. Based on that hypothesis by keto diet founder Dr. Loren Cordain, the paleo diet excludes processed foods, grains and dairy, so say goodbye to both cheese and bread. Sometimes referred to as the caveman diet, the paleo diet claims to feed human DNAor provide humans with nutrition the way their bodies were designedand improve nutrient density, which reduces cravings for sweets and refined foods. Cereal, grains and breads, dairy, potatoes, processed foods, refined sugar and vegetable oils are not permitted on the paleo diet, but copious amounts of grass-fed meats, fish and seafood, eggs, fruits, vegetables, nuts, seeds and heart-healthy oils are allowed.
Keto
This diet has recently become one of the most popular ways to lose weight and is considered a low-carb diet similar to the once-touted Atkins diet. A keto diet focuses on putting your body in a reduced metabolic state, otherwise known as ketosis. By severely reducing carbs and replacing them with foods high in fat, the body enters ketosis and uses fat as an energy source, ultimately burning more fat in the process. While the keto diet can lead to weight loss and also increase insulin sensitivityaiding those with prediabetes and type 2 diabetesthe side effects of eating a high-fat diet can include low protein in the blood, extra fat in the liver and developing kidney stones, according to Healthline.com. On the keto diet, all fruits, root vegetables like potatoes, alcohol, sugar and grains are not permitted.
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Food for thought: There are many ways to eat healthfully; find the right one for you - Las Vegas Sun
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Why I Don’t Eat Protein Powder: To Fight Aging an Prevent Disease – The Beet
Posted: November 16, 2020 at 8:55 am
The plant-based protein market was valued at $16.5 billion in 2018 and is forecasted to triple, to $40.5 billion by 2025, with a myriad of varieties of vegan protein powder on the market. If you want to avoid soy, you have plenty of choices, whether you prefer pea- or rice- or hemp-based protein or some combination. If you dont care for glyphosate in your powder, you can now choose from dozens of organic options.
However, as more and more consumers are coming to realize, billion-dollar industries don't always optimize their products for human health. Perhaps the most common question posed to vegans or people who eat plant-based has been, Where do you get your protein? The more apt question might be: Do you really need all that protein? There is growing evidence that a low-protein diet is healthier, helps fight aging, and prevents disease. And yet, we are sold on the hype that getting an abundance of protein is a requirement of a fit, active body, and the more the better.
The USDA dietary guidelines appear to have a fixation on proteinit's a food groupand since meat products contain some of the highest concentrations of protein per serving among all foods sold at grocery stores, the requirement for protein has proven an invaluable marketing tool. No matter whether you're selling plant-based products or those from animals, our obsession with protein intake has been a powerful marketing tool. Americans have been taught that protein helps build muscle. No protein, no strong bodies. But what if I told you that we don't need nearly as much protein as we've been told? And in fact, there are significant health benefits from getting less?
As for building strong muscles, one of the mechanisms in the body that facilitate this process is the hormone known as insulin-like growth factor 1(IGF-1), which is synthesized by the liver and muscles in higher quantities in people who eat more protein. Vegans, vegetarians, and flexitarians alike may rejoice that there are so many plant-based protein powders to help them raise their IGF-1 levels, but they may also be interested to learn about some of the unintended consequences of elevated IGF-1 levels.
Perhaps the most concerning studies are those that show elevated levels of IGF-1 have been associated with cardiovascular disease and cancer, which respectively are the first and second most common causes of death for Americans (cardiovascular disease alone kills over 650,000 Americans a year if you include heart attacks and strokes). The cancer study specifically states: "Epidemiological evidence is accumulating and suggests that the risk of cancers of the colon, pancreas, endometrium, breast, and prostate are related to circulating levels of insulin, IGF-1, or both."
The cardiovascular study states "Numerous studies have investigated the effect of serum IGF-I concentration on aging and different aging-related diseases, e.g. cardiovascular disease (CVD) and cancer. Decreased as well as increased levels have been reported to be associated with reduced life expectancy in humans." Essentially, too much protein as we age is as deadly as too little.
Accelerated aging and high protein consumption have been measured since 1996 when a study in the American Journal of Epidemiology showed that dietary protein increases calcium loss in the urine, putting high-protein consumers at risk of osteoporosis. The study found that women who ate more than five servings of red meat a week had a significantly higher risk of forearm fracture than women who ate less than one serving of meat a week. The study notes that an increased risk of bone fracture was not associated with higher consumption of vegetable protein (the study makes no mention of vegetable-derived protein powder), so it appears that protein consumption in the form of whole vegetable sources is healthiest.
In most cases, Americans eat far more protein than they need each day. The recommended daily amounts are 45 grams for a woman and 58 grams for a man, per day, though you can safely add more if you are actively training for an event or hitting the gym daily. Protein deficiency is not a serious problem in the American diet, whereas overeating is. (For a handy calculator, enter your age and weight and find out how much you need.)
Dr. Joel Fuhrman, bestselling author, doctor, and plant-based lifestyle champion, takes the position on IGF-1 is that to be your healthiest, you should maintain lower levels throughout your adult life by eating plant-based. In his blog on the topic, he writes:
"Excessively low or high IGF-1 levels could lead to health problems. In adults, a high IGF-1 level is linked to accelerated aging and an increased risk of cancer and premature death. Maintaining a relatively low IGF-1 level throughout most of ones adult life is thought to be an important factor by which centenarians are able to live that long without developing cancer."
So what is the right amount? Furhman tackles that as well: "The European Prospective Investigation into Cancer and Nutrition (EPIC) study reported an average serum IGF-1 level of 200-210 ng/ml, suggesting that this is a typical level for adults on a Western diet. The amount of animal products consumed by most Americans drives their IGF-1 into this danger zone (above 200), increasing their risk of cancer."
Keeping your IGF-1 lower as you age is will minimize the risk of disease, including cancer, heart disease, and stroke, according to studies. To get the amount of protein you need (but not more) Dr. Furhman suggests you eat a varied plant-based diet incorporating more beans, greens, and seeds as you age to maintain healthy bone mass, muscle mass, and brain function.
Modern science has endowed us with the power to choose how high our IGF-1 hormone levels are and has also proven which choicehigh protein or low proteinis associated with longevity. If you decide not to consume protein powder from any source, you may live longer than your gym buddy who takes it by the scoopful. You'll also save money on groceries.
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Diets high in ultra-processed fats increase the risk of battling muscle pain – Study Finds
Posted: November 16, 2020 at 8:55 am
TARRAGONA, Spain Diets high in fats and sugars have been well connected to higher risks for obesity over the years, but a new study is now linking these foods to pain. Researchers in Spain say eating too much processed, fatty food can lead to the muscle nerves experiencing more inflammation.
A team from the Universitat Rovira i Virgili finds consuming a diet rich in fats and sugars from ultra-processed foods increases the number of inflammatory molecules in the body. This increases the excitability of muscle nerves, in a process called musculoskeletal neurotransmission.
Study authors examined a group of mice as they consumed either a typical cafeteria diet (high in added sugars) or a high-fat commercial diet for six weeks. The team calculated the amount of intramuscular fat cells (adipocytes) each mouse accumulated during this time. Using electromyography, a process of measuring electrical activity in muscle tissue, researchers then determined how much musculoskeletal neurotransmission each mouse was experiencing.
The results reveal mice eating a cafeteria diet have more adipocytes in their muscles than those on a high-fat diet. Both groups however, displayed an increase in neuromuscular transmission levels which continued to last long after ending their diets.
Researchers say such diets, even when they only last six weeks, increases the development of muscle pain in the eater. Although the mice quickly returned to their normal weight, the pain caused by that food remained for several more weeks.
Researchers say Western cultures are particularly at risk since their obesity rates continue to climb. The study finds worldwide obesity rates have tripled between 1975 and 2016. By 2030, nearly 40 percent of the global population is expected to be overweight and 20 percent will be obese. These conditions are also some of the leading causes for developing more serious ailments such as diabetes, heart disease, metabolic syndrome, and musculoskeletal pain.
Scientists used to believe that most of the pain in obese or overweight patients was due to the added stress those extra pounds put on the joints. Study author Manel Santafe says in a media release this new report, reveals an association between pain and overweight that is independent of mechanical overload and it is probable that it involves systemic phenomena of the organism.
The study appears in the journal Nutrients.
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DHA Algae Oil for Dietary Supplements Market Size 2020 | Opportunities, Regional Overview, Top Leaders, Revenue and Forecast to 2027 – The Think…
Posted: November 16, 2020 at 8:55 am
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7 Low-Carb Diet Mistakes to Avoid When You Have Diabetes – Everyday Health
Posted: November 16, 2020 at 8:54 am
Carbohydrates increase blood sugar levels: This you know. So its only natural that cutting carbs and turning to low-carb diets is a common nutrition strategy for lowering blood glucose levels and improving management of type 2 diabetes.
For example, a study published in July 2020 in Clinical Nutrition ESPEN found that a low-carb, high-protein diet is an effective strategy to minimize blood sugar spikes in people with type 2 diabetes. And in a small study published in June 2019 in theJournal of Clinical Investigationa low-carb diet was shown to help people with metabolic syndrome a cluster of conditions including abdominal obesity and high cholesterol, triglyceride, blood pressure, and fasting blood sugar levels improve their numbers, even when they dont lose weight.
RELATED: 5 Ways to Lower Your A1C
That said, following a low-carb diet, especially if you have type 2 diabetes, isnt as straightforward as simply cutting carbs. Here are seven of the most common, most important low-carb diet mistakes to avoid for better blood sugar management and overall health.
What low-carb actually constitutes varies from person to person and researcher to researcher. No universally agreed upon recommendation exists for how many carbs you should eat on a low-carb diet, explains Patti Urbanski, RD, CDCES, a clinical dietitian at St. Lukes Hospitals Diabetes Care Program in Duluth, Minnesota, who has helped create past American Diabetes Association nutritional recommendations
That said, in broad strokes, getting less than 26 percent of your daily calories from carbs can be considered low-carb, according to an article published in January 2020 in StatPearls. For someone eating a 2,000-calorie diet, that would mean eating fewer than 130 grams of carbs per day.
Very low-carb diets involve eating as little as 20 to 50 total grams of carbs per day. Ketogenic diets, which have some overlap with very low-carb diets, can often require eating even fewer grams of carbohydrates per day. (Most Americans get about 45 percent of their total daily calories from carbs, she says.)
RELATED: How Do You Tell the Difference Between Good and Bad Carbs?
Which ones right for you? There are many factors that must be considered when deciding how many carbs an individual should consume daily, says Lori Zanini, RD, CDCES, whos based in Manhattan Beach, California. Some of these factors include how well controlled blood sugar levels are, current medications or insulin, additional health conditions, food preferences, budget, and health goals.
Your diabetes care team can help you determine the right low-carb approach for you, but it can also help to avoid any bad, potentially dangerous, or life-threatening side effects of going low-carb to help manage type 2 diabetes.
You and your doctor may need to lower or change your meds to avoid low blood sugar, or hypoglycemia; cardiovascular complications; and diabetic ketoacidosis (DKA), which is a health emergency. This is especially true for people taking insulin, insulin-promoting drugs, or blood pressure medications, Urbanski says. Additionally, SGLT2 inhibitors, oral medications that assist the kidneys in lowering blood glucose levels, push some people into potentially fatal DKA, with low-carb intake further exacerbating that risk, she says. Its recommended that someone on SGLT2 inhibitors should not go on a low-carb diet or should first discontinue and change medications under their doctors supervision, she says. According to the Food and Drug Administration, examples of SGLT2 inhibitors include canagliflozin, dapagliflozin, and empagliflozin.
For the best results, though, working with your healthcare team shouldnt be limited to simply seeking clearance before starting a new diet. As Urbanski explains, Medicare covers two hours of diabetes education and two hours of nutritional services every year for people with type 2 diabetes. Medicare tends to only pay for things that are thoroughly proven to work, so getting at least those four hours per year is a good goal. She notes that some people need only annual appointments, while others can benefit from seeing a registered dietitian or diabetes educator every two to three months.
To find a registered dietitian nutritionist, log on to the Academy of Nutrition and Dietetics national referral service. You can also look for certified diabetes care and education specialists through the Certification Board for Diabetes Care and Education.
RELATED: What Are the Pros and Cons of SGLT2 Inhibitors?
Following a low-carb diet can help stabilize blood sugar levels, but following a low-carb diet doesnt guarantee theyre stable. Without careful monitoring, periods of hyperglycemia as well as hypoglycemia can occur, explains Vandana Sheth, RDN, CDCES, a Los Angelesbased spokesperson for the Association of Diabetes Care and Education.
When you go on a low-carb diet, monitoring your blood sugar can provide important information that you can use to adjust meal portions as well as medication dosages, she says. To get the most complete info and make the most-informed decisions, try continuous glucose monitor (CGM), which takes a blood sugar measurement every five minutes or less. Medicare covers CGM for people who use insulin, and so may your private insurance.
For the best health, following a low-carb diet shouldnt just be about what you cut, it should also be about what you add into your nutrition plan, Zanini says. After all, a healthy diet meets all of your bodys nutritional needs and doesnt exceed your bodys caloric needs.
But when people become narrowly fixed on reducing carbs, they can easily wind up replacing those carbs with high-calorie fats, as well as chemically laden sugar-free foods and artificial sweeteners. When following a low-carb diet, the more you can focus on whole, unprocessed foods, the better. These foods can certainly include high-fat foods such as olive oil, avocado, walnuts, and salmon, but the exact amount of fat you should eat depends on whether you are following a ketogenic diet or trying to build lean muscle through an increase in dietary protein, Urbanski says. Again, keeping an open dialogue with a registered dietitian is helpful.
Still, you dont have to work directly with a registered dietitian to take advantage of their knowledge. The Academy of Nutrition and Dietetics is a great resource for expert nutritional information, eating strategies, and healthy recipes.
RELATED: 12 Low-Carb Diets and Their Pros and Cons
The lower you make your carb intake goal, the more difficult sustaining the diet 24/7 can become, Urbanski says. In some cases, you may be tempted to save your carbs for dedicated high-carb treat meals or snacks, but resist the urge. Evenly distributing carb intake throughout the day is critical for preventing large dips and spikes in blood sugar, as well as keeping energy levels up and the brain working at top speed. Sheth recommends that most people with type 2 diabetes aim to consume 30 to 45 grams of carbs per meal; to figure out the right balance for you, divide your goal number of daily carbohydrates by the number of meals you plan to eat throughout the day. Snacks also count toward this total but should generally be lower in carbs compared with meals.
Fiber is critical to overall health, lowering blood pressure, improving insulin health, and encouraging weight loss by stabilizing blood sugar levels and increasing satiety levels, Zanini says.
Problem is, most Americans arent getting enough fiber even when eating carb-rich diets. According to an article published in January 2017 in the American Journal of Lifestyle Medicine, on average, American adults eat 10 to 15 grams of total fiber per day, while the USDAs recommended daily amount for adults up to age 50 is 25 grams for women and 38 grams for men. Women and men older than 50 should have 21 and 30 daily grams, respectively.
When following a low-carb diet, make a point to integrate plenty of high-fiber foods in your meals. Low- to moderate-carb options include leafy greens, berries, legumes, chia seeds, and low-carb, high-fiber breads and tortillas, Sheth says. If you still have trouble meeting your protein needs or you start to experience constipation a sign that your digestive system needs more fiber you can try adding in fiber supplements. The key is using them as supplements; dont use them as a crutch to get out of eating high-fiber plants, Sheth says. While fiber supplements certainly deliver on fiber, they dont contain the array of vitamins and minerals that fruits and vegetables also contain.
RELATED: Why Is Fiber Important for Your Digestive Health?
Left unchecked, going low-carb can increase the risk of dehydration, as well as electrolyte imbalances, Urbanski explains. This happens because when the body stores carbohydrates, it stores water along with it. Furthermore, in response to reduced blood sugar levels, the body doesnt produce as much insulin. In turn, the kidneys expel both water and sodium from the body, she says.
Also, if your low-carb plan involves removing a lot of sodium-laden foods like potato chips from your diet (which is a good thing), it can also lower sodium levels.
Both dehydration and too-low sodium levels can bring on lightheadedness and dizziness, as well as keep the cells throughout the entire body from optimally functioning, she says. Keep open lines of communication with your healthcare team before loading up on salty foods, however. In people with uncontrolled high blood pressure or congestive heart failure, for example, increasing sodium intake may not be a healthy option, she says. As for water intake, the National Academies of Sciences, Engineering, and Medicine recommends 13 cups of fluid per day for men and about 9 cups per day for women, but ask your healthcare team about the optimal amount of fluid for your individual health.
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7 Nutrients and Foods That Help Boost Productivity – Money Talks News
Posted: November 16, 2020 at 8:54 am
Yuri Shevtsov / Shutterstock.com
This story originally appeared on FlexJobs.com.
Even though we all know that you are what you eat, there are times when that doesnt stop us from reaching for a candy bar.
Nutrition plays a huge role in how our brain functions, which can affect how were able to comprehend and answer questions and can help increase productivity on the job.
Including foods that support performance and productivity in your diet doesnt mean a lifetime of bland health foods, though. There are plenty of tasty superfoods you can eat to boost mental awareness and improve productivity at work.
Responsible for the healthy functioning of our brains, omega-3 fatty acids can help reduce inflammation, balance blood sugar, build better brain cell membranes and help in the formation of new brain cells. They can also put you in a happier mood, improve memory and focus, and fight depression and dementia.
You can find omega-3s in fish (like salmon), wild game, eggs, flaxseed, kale and avocado.
Antioxidants may help protect your cells from free radicals molecules your body produces when it breaks down food or when youre exposed to things like tobacco smoke. Flavonoids are a type of antioxidant that can help your body regulate cellular activity.
Widely recognized for their antioxidant properties, berries (like strawberries, blueberries and raspberries) have a history of improving brain health. A study published in the Annals of Neurology found that those who consumed large amounts of strawberries, blueberries and other members of the berry family experienced a slower decline in memory and focus.
Blueberries, in particular, contain flavonoids that can improve cognition. One study found that school children who ate wild blueberries improved their executive function, short-term memory and mood.
B vitamins can help put you in a better mood. They help the body produce mood-boosting serotonin, dopamine and GABA, all of which balance your brain chemicals and optimize you for better mental well-being and increased energy levels. You can get a B vitamin boost from eggs, peas, broccoli, spinach, pecans, whole grains and meat.
And speaking of B vitamins, a key member of the B vitamin family, B-12, is known for supporting a healthy nervous system, metabolic processes, adrenal function and DNA synthesis. B-12 is also important for increasing energy levels and improving ones overall mental health.
Unfortunately for us, our bodies dont produce B-12. So, we need to get it from animal sources, such as eggs, fish, dairy products and meat. Or, we can take it in a supplement form.
Another powerful antioxidant, lutein, can help protect against cognitive decline. Lutein also helps protect your eyes from potential problems like cataracts and age-related macular degeneration (AMD).
Spinach is rich in lutein and has been linked to lower rates of cognitive decline, according to a study at Harvard Medical School. If spinach isnt your thing, you can eat other leafy green vegetables like kale, broccoli, peas and lettuce. Or, try egg yolks!
Responsible for both satisfying your appetite longer and keeping you alert, protein is a must-have food that increases productivity. When compared to eating a high-carb breakfast, protein knocked it out of the park in terms of keeping people awake, as it contains lower tryptophan levels than carbs.
Foods that contain high levels of protein include nuts, beans, fish, meat and eggs.
Theres a reason why so many people start their day with a cup of joe. Caffeine has been shown to increase alertness by enhancing dopamine signals in the brain. That means caffeine doesnt just make you more alert; it can improve your mood.
Being more alert and in a better mood is bound to make you more productive! Just remember that the effects are temporary and too much caffeine can cause you to crash.
Last but not least on our list is the source of all life, water. Many place too much emphasis on boosting their caffeine levels in the morning and not enough on just plain water intake. Staying hydrated helps physical performance and energy levels, among other things. The recommended daily water intake is two liters, a half-gallon or eight 8-ounce glasses.
Theres nothing wrong with reaching for the candy jar every once in a while. But if you want to improve your job performance (and health) over the long term, eating a diet that includes these healthy nutrients and foods that increase productivity is a better bet.
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6 Black Influencers to Follow for Healthy-Eating Inspiration – Everyday Health
Posted: November 16, 2020 at 8:54 am
Mila Clarke Buckley lived with a type 2 diabetes diagnosis for four years before learning in August 2020 that she actually had another type of diabetes: latent autoimmune diabetes in adults (LADA). She wants people to know that a diabetes-friendly diet doesnt have to be boring or leave one feeling hangry (a state of irritability that can result from a dip in blood glucose).
Thats why she shares such delectable images with her 37,000 Instagram followers and visitors to her Hangry Woman blog. Her recipe posts for grilled fish tacos and Jamaican jerk chicken wings are accompanied by mouthwatering photos.
Type 2 diabetes results when the body cannot properly process insulin, causing blood sugar (glucose) to rise too high. LADA, on the other hand, is an autoimmune disease that is similar to type 1 diabetes, in which the bodys immune system attacks and destroys the cells that make insulin which is why it's also known as type 1.5 diabetes. LADA tends to happen later in life and much more gradually than type 1 diabetes.
People with any form of diabetes can experience blood sugar dips that produce that hangry feeling, also known as hypoglycemia. But rather than coming off as irritable, Buckley, a Houston resident, has a gregarious persona to match her blogs mission, which she says is to help people with diabetes feel less alone in their management but to also show them that you can live a happy, healthy life with diabetes and enjoy your favorite foods.
She says her new diagnosis wont change that mission. I lived with a type 2 diabetes diagnosis for four years that includes the feeling of shame, stigma, and being judged for what other people deemed my fault, and lack of access to the tools that would help me manage diabetes best. Although my [diagnosis] changed, it doesn't take away any of those experiences, and it doesn't mean that I experience them less. To me, it means having the opportunity to bridge the gap a bit more, and help all people with diabetes understand each other.
Buckley includes recipes for those who follow a ketogenic or keto diet, but before you try them, check with your doctor to make sure the regimen is right for you. If you take oral diabetes medication, the diet may increase your risk of hypoglycemia, and this high-fat, low-carb diet can pose other health risks to some. Plus, more studies are needed before keto can be recommended for everyone with type 2 diabetes.
Buckley's personal favorite blog post is titled, Diabetes Is Not a Joke, and it takes aim at the stigma that can be attached to the disease because of its link to diet. People often think diabetes deserves to be a punch line, but it's more serious than the jokes it often sets off, she says.
RELATED: What People With Type 2 Diabetes Must Know About the Keto Diet
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WWE Wrestler Ryback Reeves Announces His Switch to a Vegan Diet – The Beet
Posted: November 16, 2020 at 8:54 am
Former WWE wrestler Ryback Reeves posted a gym selfie, with his t-shirtyanked up to show off aneight packas herevealed tohis 1.4 million Twitter followers: "7 weeks Vegan and bodyweight is 292 lbs." Ryback has always beenactive on social media and was never shy about his interest in veganism. He tweeted: "I just keep seeing improvements and energy increasing even more. Conditioning is at a very high-level cardio wise and doesnt have any intentions of eating animal or dairy products. Lab work completed yesterday so will see where we are at."
In an interview with the news outletGive Me Sport, Ryback said, I always ate a lot of vegetables, my main thing was that I never really looked at how I could replace or cut down on animal protein. He goes on to say, All I had to do was switch out my meats, I was already halfway vegan without knowing it I look better and Im stronger than Ive been.
Ryback recently captioned a picture of himself eating a plant-based meal with, Amazing dinner tonight with Jazmyne. Im learning so much about the Vegan community and they are truly unbelievable people with such compassion and loving hearts. So blessed to have been given the gift of full health back and am releasing the last bit of hate I have held onto.
It seems like every day another major athlete has been speaking out aboutditching meat and dairy and gainingphysical benefits from their new-found love of a plant-based approach. Cam Newton, David Beckham, Novak Djokovic, and Venus Williams have all recently touted how much they love their plant-based lifestyles. Another professional athlete, wrestler Austin Aries,recently spokeabout how he gets his protein on a plant-based diet.
Weekend warriors considering making the switchto plant-based proteincan find new meatless alternatives and great plant-based products hitting the shelves daily. Even without those substitutes, it'seasy to hit your fitness goals on a diet high in legumes, nuts, grains and vegetables.
For more on how to get your protein on a plant-based diet, check out Top 10 Sources of Plant-Based Protein and How to Get Your Protein From Plant-Based Meals.
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A Calisthenics Athlete Shared the 5 Workout and Diet Tips He Wishes He’d Known as a Beginner – menshealth.com
Posted: November 16, 2020 at 8:54 am
To look at calisthenics athlete and fitness influencer Chris Heria, you'd think there's nothing he doesn't know about working outbut that wasn't always the case. In a new YouTube video, Heria shares five pieces of advice for people who are just starting out on their own fitness journey, inspired by the mistakes he made himself as a gym beginner.
"If you're not already doing so, being very aware of your macronutrients and having a balanced diet will immediately give you results," says Heria.
"When I first started working out, I was abut 135, 140 pounds, and I always knew you needed to eat to grow, and the importance of protein, and I would increase my calories and my protein intake to gain more muscle mass. But in the beginning I wouldn't track my macros; it was a lot of trial and error for me in the beginning, but if I had counted my macros, I probably would have gained a lot more muscle a lot faster."
Knowing how and when to breathe during a workout can make a huge difference in terms of your rep count and ability to lift heavier, Heria explains. "If you exhale all your air going down in a heavy squat, you may not be able to come back up," he says. "But if you exhale going up on your squat, you're going to be able to deliver more power, which is going to increase your repetitions. And if you're increasing repetitions, you'll be able to build more strength and muscle."
Ensure you are breathing in through your nose and filling up your diaphragm, then breathing out through your mouth, emptying out the diaphragm. "Breathing like this allows more oxygen into your body, which is needed for your brain and muscles while you're working out," he says.
When Heria first started working out, he had the common misconception that he couldn't start training for more advanced calisthenics exercises until he was at an advanced level. However, there are plenty of beginner-friendly progressions which can help you to prepare for those more complex moves.
"If I'd known exactly what progressions to do, in the exact order, I would have achieved these exercises way sooner, and I would have hit way less plateaus in the process," he says. "On the same note, knowing when to progress onto the next progression and not staying on one progression for too long, is very important."
Having a better understanding of your own body and how each muscle works is key to maximizing the effectiveness of your workouts, says Heria. "Without a proper understanding of physiology and anatomy, you can be walking into the gym thinking that you're going to get big arms just by doing dumbbell curls, not understanding that there's many muscle groups in your arm that make up and help the strength in your arms."
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"Find a physical activity that you're passionate about, and use it as natural motivation to work out," Heria advises. Prior to starting his calisthenics training, he was involved in skateboarding and martial arts, and he found that improving his performance in one area tended to have a positive impact on other aspects of his fitness too.
"Every time I would see improvements in my strength and workouts, I would see it transfer over into my other physical activities, like having more powerful legs for skateboarding, improved cardio for endurance, and more explosive power for martial arts," he says. "This mindset of having another purpose changed the whole mood for my workouts; instead of dreading my cardio sessions, I was actually excited and pumped to work out, because every time I would train and get stronger I would get better at my craft. That was easy motivation for me to be more consistent and train harder."
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