Category Archives: Diet And Food

Garlic is an easy flavor addition to many types of meals. And beyond its widespread use for taste and seasoning, garlic can actually provide notable health benefits.

Here are five benefits of garlic and how much you should add to your diet.

One raw clove of garlic has roughly 14 calories, 0.57 grams of protein, and about three grams of carbohydrates (one slice of white bread has 34 grams of carbohydrates, for comparison.)

Though one raw clove of garlic is pretty small, there is actually a significant amount of the following vitamins and nutrients:

One garlic clove packs a dense nutrient profile, but garlic's small size means we're not getting a large amount of nutrients from a single garlic clove. "The concentration is not as robust as we would think about, say eating a full salad," says Tom Holland, MD, a physician scientist at Rush University Medical Center.

You shouldn't add too much garlic to your diet, too quickly. "One to two cloves a day should be the maximum consumed by anyone," says Tracey Brigman, a food and nutrition expert at the University of Georgia. Eating more than that may cause upset stomach, diarrhea, bloating, or bad breath.

"If you opt for adding two cloves of garlic a day to your diet, you may also want to add fresh parsley, mint, or raw apples to your diet to help prevent the bad breath associated with garlic consumption," Brigman says.

The flavorful bulbs at the end of the garlic plant are also rich with nutritious compounds called allicin and alliinase. In fact, the presence of allicin helps garlic boost the immune system.

A 2015 review from the Journal of Immunology found that garlic fortifies the immune system by stimulating immune cells like macrophages, lymphocytes, and natural killer cells. Garlic may also help stave off colds and flu because of the plant's antimicrobial and antibiotic properties, Brigman says, which would stop the growth of viruses, bacteria, and other unwanted organisms.

However, Brigman notes that although some studies show a benefit, there is a lack of strong evidence that garlic supplements help prevent or reduce severity of the common cold and flu.

You should still wash your hands, avoid touching your face, stay hydrated, and practice other methods to prevent getting sick. Garlic probably won't prevent sickness, but it may provide a little extra boost if you want to strengthen your immune system.

"[Garlic is] also a good source of phytochemicals, which help to provide protection from cell damage, lowering your risk for certain cancers," says Brigman.

Phytochemicals are compounds in vegetables and fruits associated with a reduced risk of chronic illness. There is some evidence that consuming phytochemicals through garlic can have anticarcinogenic effects and potentially lower risk for stomach and colorectal cancers.

However, research in human subjects is lacking, and it's not proven that garlic consumption can actually prevent or treat cancer.

A 2019 study published in Experimental and Therapeutic Medicine found that consuming two capsules of garlic extract a day for two months can lower blood pressure and decrease arterial stiffness for people with hypertension.

"Garlic seems to lead to overall protection for your heart," Brigman says.

In addition, a 2013 report suggested that garlic can reduce lipids in the blood, which means lower cholesterol and thus a lower risk for plaque build up in the cardiovascular system.

The amount of garlic needed to achieve these heart healthy effects differ among individuals. However, looking at the research available on the subject, it's best to consume about four fresh cloves of garlic per week, says Puja Agarwal, PhD, a nutrition epidemiologist at Rush University Medical Center.

Historically, Ancient Greek athletes ate garlic before an event to improve their performance. That's because garlic releases nitric oxide, a compound that relaxes blood vessels and lowers blood pressure. This compound is often released while running to supply more oxygen to working muscles.

Some animal studies in rats and mice have also found that garlic can improve athletic endurance, finds a 2007 from Molecular Nutrition Food Research. However, Brigman notes the inconclusive data in human subjects means we can't draw definitive conclusions.

Brigman says to opt for whole garlic rather than the pre-minced version in jars, as you will get the most health and medicine benefits from raw garlic.

This is because the alicin in garlic, which contributes to many of its health benefits, is most potent briefly after it has been chopped, crushed, or chewed. In fact, the amount of allicin in garlic cloves peaks 10 minutes after chopping and is destroyed by temperatures over 140 degrees Fahrenheit.

"If you want to add garlic to hot meals, then add it when your food is almost finished cooking to limit the destruction of allicin," Brigman says.

Allicin can also be consumed in supplemental forms, such as in pills, but the most benefit comes from raw garlic, Brigman says. This may be due to the fact that garlic supplements do not have regulated manufacturing standards and may actually contain little to no allicin.

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5 health benefits of garlic and how much to add to your diet - Insider - INSIDER

Have you been experiencing headaches after making changes to your diet? Pavithra N Rai, Chief Dietician, Columbia Asia Hospital Yeshwanthpur explains the link between weight-loss diets and frequent headaches.

On your pursuit of weight loss, you must have tried a dozen of diets and exercise regimen to get rid of the stubborn fat. From symptoms of exhaustion to incessant cravings, you must have experienced an array of issues in the process. We know that losing weight isnt an easy job. A deficit in calorie consumption can also attribute to health issues such as headaches and lightheadedness. Is your weight loss diet giving you a headache as well?

From insufficient calorie intake to caffeine withdrawal, every subtle diet tweak can give you headaches, but the exact cause may differ from one individual to another. We talked to Pavithra N Rai, Chief Dietician, Columbia Asia Hospital, Yeshwanthpur, to help you understand the link between weight loss and headaches.

Dt Pavithra N Raj says, when a person thinks of losing weight and starting with either gym or other physical activity, they start cutting down on their food immediately, this can make them weak and prone to headaches. My simple advice would be to start dieting at least a week after you start exercising to let your body get adjusted with the routine. Then incorporate a healthy diet and tapering carbohydrate and sugar.

According to the dietician, a person trying to shed the extra kilos should avoid:

- foods high in sugar and sweets such as ice-creams, chocolates, and carbonated drinks.

- deep-fried or junk foods including namkeens, pizza, burgers, processed food and also restrict consuming oily gravies.

- refined foods like polished rice, maida (white flour), corn starch, et al.

Healthy tips for people trying to lose weight:

1- Eat at regular intervals and do not skip breakfast to avoid headaches. Try to include 5 meals comprising of three major meals and two snack (small) meals. Include healthy and protein-rich snacks like eggs whites, makhana, boiled sprouts, dhokla, roasted seeds and nuts.

2- Instead of skipping meals, try to control your portion size. Do not eat more than what is required to avoid weight gain.

3- When hunger strikes in between meals, you can increase intake of free foods such as skimmed buttermilk, lime sugar (without sugar), clear soups, fresh homemade soups (without butter or cream or corn-flour).

4- Eat a protein-rich diet including foods such as egg whites, sprouts, nuts like almonds and walnuts, legumes (pulses), low-fat paneer, curd.

5- Dont forget to include more vegetables and raw salads to add fibre to your diet.

6- Keep yourself hydrated by drinking at least 3 litres of water every day. Keep a water bottle nearby to keep sipping it.

7- Do some kind of physical activity like walking, running or some other exercise for at least an hour every day.

8- Use cooking methods like baking, grilling, steaming, poaching, sprouting, fermentation, and use a non-stick pan for cooking.

ALSO READ:3 Food recipes to help lower your cholesterol level

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Is your weight loss diet giving you a headache? Heres what you need to know - PINKVILLA

Suzi Gerber went plant-based and lost 50 pounds, and cured her chronic pain linked to an autoimmune disease, and during her journey, she started a brand called Plant-Based Gourmet, began working with brands that needed vegan content and consulting,and changed her life for the better. So you might say she lost the animal product and found her true calling. But it's not the typical tale of discovery since first she had a stint as a vegan at a young age, then modified her views, and then returned to a plant-based lifestyle. Here is her story, including her five tips to help you eat healthier too.

SG: "I actually started out at a young age as an activist. I was a super rabid hard-core PETA vegan in the 90s, during my pre-teens. I started way back when I was about 9 and my sister moved to New York and I would visit her at Columbia, and since she went vegan shortly thereafter, I did too. She didn't stick with it long but I did, for several years, during most of the 90s. I was going to PETA protests and shouting at people coming out of fur stores.

"Back thenit was about animal rights and all I ate were french fries, fried rice and potato chips. There was little else available for vegans to eat, so it was not like today.

"When I think back on that time, all they had for vegans were Tofuti ice cream sandwiches, which were a big thing, and Tofurky, which made these Tofurky hot dogs. They tasted like rubber and were disgusting compared to what these products all taste like now. Then the only milk was soy or rice milk and even those were hard to find. Certainly, vegan or plant-based food was not served in restaurants or cafs. You'd be hard-pressed to find in grocery stores. Boca Burgers then were more like hockey pucks.

SG: "Toward the end of the 90s, Isa came out with 'Post Punk Kitchen.'It was the first project I'm aware of from Isa Chandra Moskowitz and she would post recipes on it. So back when blogging was an esoteric thing most people didn't do it she showed us how to eat this way.

I" stopped being vegan in 2,000 during my final year of high school, when my family doctor said I'll never be healthy if I stayvegan.I was overweight. And the implicit message was I'll never be thin. My mother is an accomplished doctor. She is petite and thin and blue-eyed and skinny. And to my mother, who is already worried [about my health], when she hears this she is now really worried that I will never be healthy, and its the end of the world. So overnight I gon on Atkins.

"I am on this diet that requires stacks of deli meat, muscle meat, and almost nothing else. Meat all of the time. That obviously didn't last very long. I didn't lose weight on that diet. It is possible that I losta small amount of weight, but it was so short-lived I don't even remember it. I definitely carried with me that if I dropped carbs, I should lose weight.

SG: "Abandoning that diet I sort of decided to try different things. I had lapsed into an omnivorous diet. Over the next couple of years, I experimented with different diets. As I got older, my tendency was to avoid certain things while still being an omnivore. I tried all the things, since I was living in Manhattan, training with Anthony Bourdain, and when you are doing that, you are not eating anything that looks like a healthy diet. It's a different approach to food. You focused on quality -- not nutritional quality but dietary quality.

SG: In my late 20s I started to exhibit some weird neuromuscular side effects. One day I was working at the textile museum and reshelving books and I started to feel an intense feeling. I expected to see my arm swollen to four times normal size since it was in searing pain and I looked down and my arm looked totally normal.

"So I went in for the Cadillac of medical testing: EEGs and EKGs and they looked for all of the inflammatory markers. Most of the tests were inconclusive. But anyone who said they had pain back then, was diagnosed with fibromyalgia. It's essentially central sensitization. Normal everyday activitiesthat most people do in working outcause what's known as "micro-tears" in the muscle which then builds stronger muscles and get fitter. These tiny tears are normaland happen when you're the gym and you work out and you get sore ... but with me these were felt so badly and I would be in such pain after doing anything, it felt like my immune system was attacking my cells. Central sensitization means your system is receiving all these pain signals at the same time and theyare unbearable. So someone just barely touchingmy toe would feel like an injury. My girlfriend just touching my arm felt like major pain.

"The first summer I became chronically illand by February it was debilitating and I spent the rest of the year basically bedridden. Still, I moved to New York for grad school and nobodythought I would be able to live on my own but I did. I chose an apartment within a block of where I went to school. I had to make those choices.

"Several years later I had tried everything under the sun, every diet and every treatment, and the last treatment I did was a book by Dr. Norman Marcus... End Back Pain Forever. His therapy was the only piece that was marginally helpful. You would go in every week and they would inject lidocaine in the muscles but you had to keep doing it. I even took ketamine, which is reallyintense. I felt betterbutit was reallyextreme, and I didn't want to keep taking all this stuff."

SG: "Yes! I read an early study about a plant-based diet for autoimmune diseases. I thought: This was new. My husband decided to do it with me. In one week I felt better. We both went plant-based and after years of dealing with pain, it got better.

I had been vegan before but I had done the wrong way, then I went omnivore and that's when I got sick, but it was when I went on a whole food plant-based healthy vegan diet that I got cured quickly.

"By the end of the second week, I had no symptoms and by the end of one month, I was off my medications, Including morphine, Neurontin and gabapentin, and all the other major narcotics. Vicodin ... for the years I had been sick. It was like I had flipped a switch I just didn't need all this pain medication anymore. I could have been off it within two and three weeks.And I mean entirely. I just didn't need it anymore."

SG: Yes. As soon as I went on my normal diet but a plant-based version, the weight just fell off me. At my peak, I was 210 pounds, and my lowest, I was 140. I had never been lower than 150 in my life. It was unimaginable. Now my weight maintainsanywhere from 150 to 155 and I am at a normal healthy weight for my height.

"I was definitely overweightsince I weighed 50 pounds more than I do now. But when I went vegan (the healthy way) it just dropped off. The latest thing is now I hate the scale and it's just about whether I feel or look my best. The priority now has become about being healthy.

"I knew on some level this was better because It came together. ... things came together and reinforcing that is the goal,... I have now been a healthy vegan for 8 years.Myfavoritething to eat is a plate full of corn and broccoli. other times I'll use some vegan cheese and make a plate of mac and cheese. I don't log what I eat. I recognize that whole foods are the goal every day."

SG: "There are some mental hacks that you can use that come from key behavioral theory. The place I start is always: What does the behavioral theory around diet say, to help usimplement a new behavior that can show demonstrable changes depending on your goal?

Tip 1: Don't Expect InstantResults. "What I mean by that is definitely diet will give you ups and downs. And you need to know why you are doing it.Name some long term and short term goals.Having a plan for a short-term goal is important, and envision what that looks like. Don't just fantasize about eating Twinkies all night. Replace that short term goal with another image. Maybe it's how you'll feel in a new pair of jeans or something else that is a reward.

Tip 2: Prepare to prepare."Set yourself up for success. If you sit down to cook dinner, that's awesome and healthy and full of fresh vegetables and whole grains, that is a form of self-care. You're probably going to eat it then but that doesn't necessarily help you tomorrow. And it's easy to get off track with a busy day. Use Sunday to prepare. I get animperfect food box every week and when I open it and unpack it, I do a little bit of prep, like chop the veggies as I unpack the box. So instead of grabbing a frozen pizza out of the freezer, when dinner time rolls around you now have veggies and it's easier to throw together a healthy rice and pepper dish. I always say: Keep a salad bar in your fridge. This is what restaurants do by the way.

"You can do 30 minutes a day or 3 hours of cooking session on a Sunday. But prepare.

Tip 3: Shop for Success. "Keep a healthy supply of the foods that are good for you on hand. Today, all I had was truffle popcorn, so that is what I ate. I'm not going to beat myself up about it. My priority is to get back to work and to a meeting. But if I had set myself up for success... I would have eating better.

"That means for me, always have a fruit bowl on hand. Reach for a pear, or a piece of fruit. I try to go for foods that have high water and fiber content like fruits and vegetables. They're more filling, so a pear compared to a banana is more water. The banana will not leave you as full after eating it. The body digests it quicker .. but also the experience is that you will get thirsty before you get hungry, so water is helping to curb appetite. Discover what works for you rather than what you think is healthy.

"Celery a negative food and awesome for filling you up, but if you don't like celery, you are going to grab the Snickers bar instead. If not celery then figure out what you like to eat that's healthy: It may be carrots butthose have more sugar. But if you will eat the carrots and not the celery then have the carrots on hand. Same thing for fruit: If you will eat the banana and not the apple then have the banana. Otherwise, you're going to eat the Twix bar."

Tip 5: Know Your Goals vs Success. "This is a really hard concept to get at first but a really important one. When you say something is healthier or healthy you are comparing it to something else. But if you compare the nutritional benefit to a pear, then the pear has more nutritional benefits from the banana, but only in some categories.

"If your goal is to eat more potassium, then the banana helps more than the pear, but if it's fiber then it's the pear. Goals are individual and change hour to hour. But success is not defined by how you adhere to rules. When I think of a healthy diet vs. an optimal diet, a healthy diet is better for you, aiming at a certain set of goals. If the goal is weight loss then getting rid of some carbs works but is it an optimal diet? If you are not able to enjoy life then that is not right for you.

"A lot of diets are aimed at a comprehensive plan, of what you can or can't eat. If you have high cholesterol you take a statin. But there are nutritional ways to ameliorate damages to your blood vessels, but doctors don't recommend a plant-based diet because they don't think you are going to do it. Some doctors believe if they recommend something to you that you will not do that they are setting .the bar too high. So instead they give you a drug.

There is a tool for high cholesterol and hypertension and then there is diet. When we talk about a plant-based diet being the most optimal what we mean is that when you switch you will be able to declare your medical dependence. If the goal is to get off your medication and not see doctors all the time, then aiming for an optimal diet is what I call success. So the differentiation between a goal and success is crucial. You need to set your goal and know how you define success."

Here's a Bonus Tip:"Do what I call 'The Dailies' which is to take an inventory. Are you able to cook for yourself today? Answer Yes or No. Are you in need of a Netflix and ice cream night? People think you have to be good all the time. But that's not the case. Most people have a Sunday cheat day and that works for them, but for others, it's a slippery slope. Do you think that every time you eat a donut its a runaway train? Then put it all on Sunday [and make it the relaxed eating day] so it is not something that takes down the whole ship. But for me, I think you should give yourself permission to cheat, and not stress, because if you should understand it's a treat, and not an all-day everyday food choice it's easy to get back on track. So maybe get rid of the anxiety we sometimes get around eating that donut.

"So if you have a cup of coffee, did you also have a cup of water to balance it out. Caffeine and salt both lead to dehydration. So you need to keep an inventory of your day and ask yourself: Have I had enough water today? And if not, the question is what is your strategy for getting water into your diet. You can drink more or you can choose high-water foods or enjoy some sparkling water. I now have a Camelback hydration system, and I drink all day from it. So now my daily intake of water went from 3/4 of a liter to 3 liters. I have it all the time because I love the straw. iI's my new purse. Anything you can do to make life easier for yourself, just do it."

And I also do drink Lemon Water first thing every morning. Studies show that having it within 30 minutes of eating is beneficial to your digestion. So now I do that every day.

The dailies are the things you do every day, And they are the difference between short-term success and longer-term success.Give yourself a daily assessment. It's a mindfulness activity as well. Without saying meditateI would say be thoughtful about your food plan daily.

Suzi Gerber is a chef and the founder of the Plant-Based Gourmet. To pre-order her new cookbook, Plantbased Gourmet: Vegan Cuisine for the Home Chef, clickhere.

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5 Tips to Eat Healthier by a Chef Who Lost 50 Lbs on a Vegan Diet - The Beet

World Heart Day 2020 also aims to raise awareness about rising heart ailments.

Highlights

World Heart Day is celebrated on29th September globally and there's no better time to discuss how our lifestyle and diet choicesaffect our health in a big way. Lifestyle choices, we all know, is the only way to keep ourselves healthy. It is very true for heart's health too. The steep increase in non-communicable diseases in recent decades has been attributed to poor choices that we make daily. Intake of foods that are unhealthy, nutrient-free, sugary as well as full of saturated, coupled with a sedentary lifestyle, smoking and stress have adverse effects on your heart. A recent study has shown that by just improving our lifestyle choices, we can reduce the risk of heart-related diseases by 50%.

World Heart Day 2020 aimsto encourage a healthy lifestyle and healthy eating habits. One of the objectives is to also raise awareness about the importance of engaging in physical activity to reduce the risk of heart diseases. According to the World Heart Federation, this yearin the light of the Coronavirus pandemic,the theme of World heart day is '#UseHeart to beat cardiovascular disease'. World Heart Federation stresses on the fact that in the time of COVID-19, CVD patients are faced with a double-edged threat. They are not just more at risk of developing severe forms of the virus, but they may also be afraid to seek ongoing care for their hearts. Thus, taking care of our hearts right now is more important than ever.

Heart-related diseases (cardiovascular diseases) are on the rise globally and India is right at the forefront. Today, when we are facing a pandemic, there are certain limitations that we face to achieve a healthy lifestyle, so how do we protect our heart? Let me take you through easy things that will improve your overall health and keep your heart in top shape.

Healthy food is basically food made with fresh ingredients, less oil and salt. Very easy to achieve right now, especially when we are eating home-cooked food. Let me detail this using the 5 food groups:

- Whole grains should make up at least half your grain servings. So, ensure that two major meals contain whole grains in the form of millets, parboiled rice/ brown rice, multigrain flour. Keep the refined for one meal. Whole grain fibre is the most effective in controlling Lipids, as a number of researches have shown

(Also Read:7 Best Heart-Healthy Breakfast Recipes)

World Heart Day 2020:Whole grain fibre is the most effective in controlling Lipids.

- Protein: Choose healthy plant-based protein sources like legumes, nuts and seeds. Whole dals like rajmah, lobia, chickpeas come with lots of fibre, heart protective minerals and phytonutrients. They add satiety to the meal preventing overeating and keep the food longer in our system - meaning you avoid binging. Proteins are also the cornerstone for a healthy immune system. Add one protein to every meal. Other than whole dals, egg, chicken breast, and fish made in less oil are also healthy.

- Oils and Fats: Choose healthy oils from peanut, rice bran, and sunflower. Change the oil source every month or two. Plant-based oils are good sources of heart-healthy monounsaturated fats, poly-unsaturated fats and are also low in saturated fats. Adding a mustard oil or sesame oil in combination to the above makes it perfect. Quantity of 500mls/person, including all sources of added oil, is the thumb rule!

- Vegetables and Fruits: Fresh seasonal, locally-grown vegetables are freely available. Fill up half your plate with different colours daily. They add fibre and phytonutrients that protect the heart from degeneration and keep it healthy. Rich in antioxidants, they protect the heart from oxidative stress. Whole fruits are where the health is. Fresh juices leave out a lot of nutrients and packaged juices add extra sugar calories.

World Heart Day 2020:Rich in antioxidants, fruits and veggies protect the heart from oxidative stress.

- Milk and Milk Products: Best source of calcium, which is an important nutrient for heart muscle health, drinking two glasses of fat free or double toned milk is necessary. Dahi, the fermented form of milk, is rich in probiotics, which keep our gut healthy and also add up to a healthy heart and lower Lipids.

In conclusion: While planning a major meal, make sure that you have at least one component from a minimum of four food groups. For snacks, choose proteins over carbs and roasted over fried. Avoid anything that is packet, because you will invariably add extra sodium and fat into your day.

Do stationary aerobic exercises daily for at least 30 minutes unless contraindicated by your doctor.

- Working from home: Walk and talk. Use every opportunity to walk at home.

- Chair Yoga: Do your stretches while working, it will keep you from feeling crampy.

- Count your steps: 10,000 is a good target for the day. 15,000 is where you start to protect your heart. If you are nowhere near this, no need to worry. Start today, walk at one spot, increase your steps every 2-3 days.

I would not advice you to go out or join a gym just yet, but all of the above are achievable at home.

World Heart Day 2020: One can do simple exercises at home.

Deprivation of sleep has a direct effect on heart health, irrespective of other risk factors. While staying at home, we may have got into a habit of sleeping during the day and staying awake at night. You may be getting 7-8 hours of sleep, but the circadian clock in our brain works on solar time, so night is when it matters the most.

World Heart Day 2020:Deprivation of sleep has a direct effect on heart health.

There are variou reasons to get stressed - from the scare of getting infected to job uncertainty and to being away from friends and family. All of these things may add up to the list and you may hamper your heart health too. Take control, talk to family and friends, talk to a life coach if necessary, but work on your feelings (reasons for stress) before they get the better of your heart.

Take any medications prescribed religously and reach out to your doctor, if required. Even a video consultation will be good.

It is very important to take care of our body and mind during these Covid times. Eat healthy and maintain a sustainale lifestyle to keep your body, mind and soul happy.

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The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

About Rupali DattaRupali Datta is a Clinical Nutritionist and has worked in leading corporate hospitals. She has created and lead teams of professionals to deliver clinical solutions for patients across all medical specialties including critical care. She is a member of the Indian Dietetic Association and Indian Association of Parenteral and Enteral Nutrition.

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World Heart Day 2020: 5 Diet And Lifestyle Tips To Keep Your Heart Healthy Post COVID - NDTV Food

Kate Hudsons diet is all about balance. After she had her youngest daughter, Rani, she was more rigid and followed a Weight Watchers program (shes a partner for the brand), but now, she embraces flexibility and grace. I like living my lifeIm not highly regimented, she told SELF in 2016. I want to indulge! I want to do things that are not necessarily healthy sometimes.

That said, she still tries to start most mornings with celery juice, and always incorporates nutritious choices. In a new video for Harpers Bazaar, the 41-year-old actress broke down exactly what she eats in a day and her general mindset when it comes to fueling her body.

I do not eat first thing in the morning, she said in the video. After drinking water, she makes a b-line to the juicer. If anybody does celery juice on an empty stomach they know why, she added with a smirk. Cause its a joyous morning activity. (Keep the juicer close and the bathroom closergot it!)

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This is typically one of two meals: two soft-boiled eggs with sourdough, butter, avocado, olive oil, and sea salt or oatmeal with almond butter and banana, and maybe some blueberries, some maple syrup, cinnamon, chia seeds, she added. Shell also throw some type of nut in the mixwalnuts or almonds. Walnuts areI feel like theyre underrated, she scoffed. I feel like more people use almonds or cashews but a walnut? A walnut in your oatmeal is really yummy.

A smoothie for me would be like a protein-based drink. I like the chocolatey type flavors, like banana and almond butter and chocolate, she said. (Hudson actually just launched her own line of nutritional powders.)

If its a salad Ill eat anything really, she added, but a chopped salad is her favorite. Here in L.A., La Scala is like a staple and they do the most amazing chopped salad; I do extra salami, no cheese, cucumbers, no tomatoes, basil and extra dressing.

I always try to find at least a half-hour to work out. In fact, today I didnt work out and its getting late. And Ill still find time to work out, she said. Hudson told SELF that she likes to switch it up (Change is my constant.), but dancing and Pilates are her two favorite ways to move. Nothing, literally nothing, makes me feel like Im back to my body more than Pilates, she added.

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Chips and salsa. Anytime Im like, Oh, Im kind of not fitting into my jeans, its usually because Ive been on a big chips and salsa kick, she explained. And Simple Mills makes an amazing cheddar almond flour cheddar. Its like a Cheez-It, but healthy. Thats big in our house.

Which means she often eats early. Rani eats around 5:30 but then my boys will eat around six so I try to get everybody to do between 5:30 and 6:00, she said. One of her favorite easy meals to cook is chicken with nutmeg gravy and rice. Its shallots, its lemon, fresh herbs that you put in there and you kind of brown the chicken in the oven, she said. It sounds extensive but it's actually simple. You make like this nutmeg gravy and rice and its so insanely yummy.

And she wont count calories while reading the menu. If I want to go out and eat at a restaurant with amazing food, Ill do that, like, once a week where Im not thinking about it, she told SELF.

If Im in a health mode its sparkling water all day long. If Im not on a health kick, which happens every other week, I might do a pre-dinner cocktaila martini or Ill do a Moscow mule, she explained. Sometimes Ill do some tequila. If Im feeling really fancy, I do love a Negroni and I love something called Boulevardier. Its bourbon and campari. Cocktails are good but Im a good responsible cocktail person. Like Ill go a good two weeks and be like, Oh, I havent had a cocktail.

But it has to be dairy-free. My late night snack is always going to be in the ice cream department, she said. And as much as Id love it to be like an old school Haagen-Dazs, they do great oat milk ice creams now. So I try to stay non-dairy because its a little bit better for me. And mint chip I love because its refreshing. But I really like a dulce de leche type with chocolate chips.

Because her routine is always changing, Hudson appreciates being part of wellness communities that keep her in line. Ive always said that community is essential to wellness, thats why Fabletics is a community, thats why Ive partnered with WW, which has an amazing community of members who support each other, she recently told E! News. Your communityno matter who it iscan help you find balance! Dont expect yourself to be a super-human! Its just not possible.

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Heres Exactly What Kate Hudson Eats in a Day to Stay in Shape at 41 - Prevention.com

Every good and bad experience in life always comes with its set of valuable lessons. The coronavirusinduced pandemic, though having taken away a lot from us, has also given us the opportunity to elevate ourselves. Along with making us understand the importance of living in harmony with nature, it has also helped us slow down and understand what really is important in life. Before the lockdown was imposed, it seemed we were running a rat race aimlessly. We were surely earning a lot of money and leading a sedentary lifestyle, but at the same time, we were neglecting that crucial part of ourselves for which we were working in the first place health.

In the fourth part of our Mirror Recommends series, Additional Chief Secretary (Forest and Environment Department) Dr Rajiv Gupta, who is also overseeing Covid management in the city, reminds us of the significance of maintaining good health in the present scenario.

He recommends exercise, meditation and a balanced diet as the keys to everyones well-being. He says, I would recommend doing good amount of exercise every day to keep lungs healthy and eating healthy food besides taking in vitamin D3, zinc and vitamin C supplements for good health. Exercise and meditation would also help one in diverting ones mind.

The motivation that god and government have chosen me to save the lives of people keeps me going. That is why I could work for 150 days at a stretch without taking a single leave.

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Meditation, balanced diet keys to health - Ahmedabad Mirror

New Delhi, Sep 29 (PTI) A nutritious diet costs twice as much as an energy-only diet, a Save the Children study in Jharkhand has found.

A nutrition-based diet costs Rs 194 per day for a family of six as compared to Rs 92 a day for a basic energy-only diet, the Cost of Diet Study has found.

The study is based on data collected from West Singhbum district of Jharkhand, where the NGO is implementing an integrated health, nutrition and child development programme, supporting the governments and the NITI Aayogs Aspirational District Programs.

Nutritious diet in a standard Indian household of six members, factoring their food habits, costs at least INR 194/day as against the basic energy only diet costing INR 92/day, a statement from Save the Children said, quoting the study.

It states that a diet that meets a typical households nutrient requirements, while taking into consideration the local dietary practices, is two times more expensive than one that meets the households energy requirements only.

It also analyses the potential contribution of nutrition sensitive programmes on the cost and affordability of a nutritious diet for individuals and households, the statement said about the study.

The study recommended that the cost of food habits nutritious diet (FHAB) should be used as a benchmark to observe changes in the affordability gap to assess whether new social protection initiatives have worked.

The study also stated that the availability of nutrient-rich food is not the main barrier for accessing nutritious diets among poor households.

Our study found more than 196 different types of food products in West Singhbhum. Promotion of kitchen gardening, forest foods and household food production will improve access to low cost nutritious foods, thereby minimising the cost and affordability gap, the statement said.

The statement also quoted Rakesh Ranjan, DDG (Evaluations) and Senior Consultant NITI Aayog, as saying that since coronavirus hit the country, the government has created empowered groups to oversee the post-pandemic recovery and one of the mandates of this group is to garner the support of the private sector and NGOs to overcome the post-pandemic effects.

Through this empowered group, we have reached out to the District Administration and asked them to monitor this issue as an indicator and evaluate the gap areas to understand the challenge.

We look towards NGOs to support us in identifying this gap area and recommend what more needs to be done to create a behavior change that can enable us overcome the problem of nutrition across the country, with special focus on these aspirational districts, he said.

Anindit Roy Chowdhury, Director, Programmes & Policy Impact, Save the Children, said Save the Children is working with Government and communities in addressing the nutritional needs of marginalised families and making sure that affordable, nutritious and indigenous food are promoted and made easily available for children and families in need. PTI ASG TIRTIR

Disclaimer :- This story has not been edited by Outlook staff and is auto-generated from news agency feeds. Source: PTI

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Nutritious diet costs twice as much as energy-only diet: Save the Children study in Jharkhand - Outlook India

Garlic is an easy flavor addition to many types of meals. And beyond its widespread use for taste and seasoning, garlic can actually provide notable health benefits.

Here are five benefits of garlic and how much you should add to your diet.

One garlic clove packs a dense nutrient profile, but garlic's small size means we're not getting a large amount of nutrients from a single garlic clove. "The concentration is not as robust as we would think about, say eating a full salad," says Tom Holland, MD, a physician scientist at Rush University Medical Center.

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"If you opt for adding two cloves of garlic a day to your diet, you may also want to add fresh parsley, mint, or raw apples to your diet to help prevent the bad breath associated with garlic consumption," Brigman says.

However, Brigman notes that although some studies show a benefit, there is a lack of strong evidence that garlic supplements help prevent or reduce severity of the common cold and flu.

You should still wash your hands, avoid touching your face, stay hydrated, and practice other methods to prevent getting sick. Garlic probably won't prevent sickness, but it may provide a little extra boost if you want to strengthen your immune system.

Phytochemicals are compounds in vegetables and fruits associated with a reduced risk of chronic illness. There is some evidence that consuming phytochemicals through garlic can have anticarcinogenic effects and potentially lower risk for stomach and colorectal cancers.

However, research in human subjects is lacking, and it's not proven that garlic consumption can actually prevent or treat cancer.

In addition, a 2013 report suggested that garlic can reduce lipids in the blood, which means lower cholesterol and thus a lower risk for plaque build up in the cardiovascular system.

Historically, Ancient Greek athletes ate garlic before an event to improve their performance. That's because garlic releases nitric oxide, a compound that relaxes blood vessels and lowers blood pressure. This compound is often released while running to supply more oxygen to working muscles.

This is because the alicin in garlic, which contributes to many of its health benefits, is most potent briefly after it has been chopped, crushed, or chewed. In fact, the amount of allicin in garlic cloves peaks 10 minutes after chopping and is destroyed by temperatures over 140 degrees Fahrenheit.

"If you want to add garlic to hot meals, then add it when your food is almost finished cooking to limit the destruction of allicin," Brigman says.

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5 health benefits of garlic and how much to add to your diet - Business Insider India

Plant-based eating has grown in popularity due to its benefits for health, the environment, and animal welfare (1, 2, 3, 4).

From milk alternatives to vegan cheese, numerous plant-based products are on the market, including plant-based butter.

Plant-based butter, also referred to as vegan butter, is a nondairy butter substitute thats typically made by combining water with a plant-derived oil, such as olive, avocado, coconut, palm kernel oil, or a combination of oils.

These products often contain additional ingredients, such as salt, emulsifiers, colorings, and natural or artificial flavors, to more closely resemble the taste and texture of real butter.

While it may seem similar to margarine, the main difference is that margarines may still contain small amounts of dairy, whereas plant-based butters are free of animal products (5).

As more plant-based butter products become available, you may wonder whether theyre healthy.

This article reviews the nutrition content of plant-based butters, their potential benefits and downsides, and how they compare to real butter.

Given that theyre primarily made from plant-derived oils, plant-based butters are generally high in calories and fat.

Earth Balance is one of the original and more popular brands of vegan butter. One tablespoon (14 grams) of the brands Vegan Buttery Sticks provides (6):

Earth Balance Vegan Buttery Sticks are made from a blend of palm fruit, canola, soybean, flax, and olive oils and also contain salt, natural flavor, soy protein, soy lecithin, lactic acid, and annatto extract (for color) (6).

Its important to note that the nutrition content, particularly the fatty acid composition, of plant-based butter can vary, depending on the types of oils and additives used.

Most plant-based butters are high in calories and total fat. The types of fats found in vegan butters can vary depending on the ingredients in each product.

As plant-based butters are made from plant-derived oils and free of animal products, using these products may have some benefits for your health and the environment.

Monounsaturated fats are a type of unsaturated fat that has just one double bond in their chemical structure. Theyre often found in plant-derived oils and nuts (7).

Diets high in monounsaturated fats have been linked to benefits for heart health, blood sugar control, and body weight (7, 8, 9).

In fact, several studies have found that replacing monounsaturated fats with saturated fats in the diet is linked to a reduced risk of obesity and heart disease (10, 11, 12, 13).

As several vegetable-derived oils are rich sources of monounsaturated fats, such as olive and avocado oil, plant-based butter tends to be higher in monounsaturated fats than traditional dairy butter (6, 14).

Compared with regular butter, plant-based butters are generally lower in saturated fat (6, 14).

Despite common recommendations, research hasnt found a significant link between saturated fat intake and the risk of chronic conditions like heart disease or stroke (15, 16, 17).

However, studies have shown that saturated fat can increase risk factors for heart disease, including LDL (bad) cholesterol levels, the LDL (bad) to HDL (good) cholesterol ratio, and levels of a protein called apolipoprotein B (apoB) (18, 19).

Theres also concern that a high saturated fat intake may increase markers of inflammation, which is linked to an increased risk of several chronic diseases. Still, more research is needed (20, 21, 22, 23).

In contrast, plant-based diets have been associated with a reduced risk of heart disease and chronic inflammation (24, 25, 26, 27).

While more research is needed on the role of saturated fat on overall health, its worth noting that some plant-derived oils, such as coconut and palm oil, are rich sources of saturated fat.

As a result, some plant-based butters may contain higher amounts of saturated fat than others.

A reduced intake of animal products and the adoption of a more plant-based eating pattern has been associated with benefits for the environment, such as reduced greenhouse gas emissions and land and water usage (4).

One review of 63 studies found that switching from a traditional Western diet to a sustainable, plant-based eating pattern could result in a 2030% reduction in greenhouse gas emissions and land use (4).

However, palm oil, which is mainly obtained from the Elaeis guineensis tree thats grown in West and Southwest Africa and found in several plant-based butters, is controversial.

Increased demand for the oil has been shown to have several negative consequences for the environment, including deforestation and the loss of wildlife diversity (28, 29).

Still, organizations like the Roundtable on Sustainable Palm Oil (RSPO) are committed to finding ways to make palm oil production more environmentally friendly and sustainable.

If youre concerned about the environmental impacts of palm oil, be sure to look for products that are free of palm or palm kernel oil.

As many products are designed to have a flavor and mouthfeel similar to those of regular butter, plant-based butters can be a convenient vegan substitute on toast and when cooking.

They can also be a good butter alternative for individuals who are lactose-intolerant or have an allergy to dairy. As these products are vegan, theyre also suitable for those with an allergy to egg, fish, or shellfish.

However, its important to note that butter plays an essential role in the final texture and taste of baked goods and pastries due to its water content and unique chemical properties.

Fortunately, there are plant-based butters that have been manufactured to have similar effects in baking. If you plan on substituting vegan butter for regular butter in recipes, be sure to research which brand or product will work best.

Plant-based butters are often lower in saturated fat and higher in heart-healthy monounsaturated fat, compared with regular butter. Depending on the product, vegan butters can be a convenient substitute when cooking and baking.

When buying plant-based butter, its also important to consider any potential downsides, such as the quality of ingredients, omega-6 content, and price.

As is the case with other plant-based alternatives like oat milk or vegan cheese, some products are more highly processed than others.

Observational studies have shown that diets high in processed foods tend to be lower in important nutrients and may increase your risk of obesity and heart disease (30, 31, 32).

When shopping for plant-based butters, look for products that are low in highly refined oils and free of artificial additives, such as preservatives, colorings, and flavors.

Furthermore, as plant-based butters dont provide substantial amounts of essential nutrients, its important to still use these products in moderation as part of an overall healthy diet.

In addition to containing monounsaturated fats, many of the vegetable oils used in vegan butter products are high in polyunsaturated fats specifically omega-6 fatty acids.

Omega-6s and omega-3s are two types of polyunsaturated fats that your body cant make on its own. As a result, you have to obtain them through your diet.

While both types of fat are important, diets that are high in omega-6s but low in omega-3s have been shown to increase levels of inflammation (33, 34).

Research has found vegetable oils to be one of the main contributors of omega-6 intake in the diet (35, 36).

Therefore, to help encourage a balance of these essential fats, make sure to also include plant-based sources of omega-3s, such as chia seeds, flax seeds, and sea algae oil, regularly in your diet (37, 38, 39).

If you arent strictly vegan, fatty fish like salmon and sardines are also excellent sources of omega-3s (37).

Another potential downside of plant-based butter is that it may be more expensive than regular butter.

While some brands are more competitively priced, others can be nearly twice the price of regular butter. Additionally, some brands may be more difficult to find than others.

Therefore, depending on your location and budget, your options for plant-based butter products may be limited.

While plant-based butter is a good option for those with dairy allergies or lactose intolerance, they may still contain other possible allergens.

In particular, these butters may contain soy, tree nuts, or gluten.

For example, Miyokos Kitchen Cultured Vegan Butter isnt suitable for those who are allergic to tree nuts, as its made with cashews.

If you have a food allergy, its important to check the ingredient list for possible allergens.

Plant-based butters are often high in omega-6 fatty acids, and some may be more highly processed than others. Additionally, certain brands can be more expensive and difficult to find. Some also contain food allergens.

Plant-based butters are similar to regular butter in terms of their calorie and total fat contents.

Heres a nutrient comparison of 1 tablespoon (14 grams) of unsalted butter and the same serving of Earth Balance Vegan Buttery Sticks (6, 14):

Butter is also a good source of vitamin A, with 1 tablespoon (14 grams) providing 11% of the Daily Value (DV) (14).

Nutritionally, the major differences between plant-based and regular butter are that plant-based butters are cholesterol-free, generally lower in saturated fat, and higher in healthier monounsaturated and polyunsaturated fats (6, 14).

Still, while plant-based butters contain a healthier fatty acid profile, theyre just as calorie-dense as regular butter. As a result, eating too much of either can result in excessive calorie intake and potentially weight gain over time.

Additionally plant-based butters may be higher in sodium than unsalted butter, depending on the brand.

Overall, plant-based butters generally provide healthier types of fats. However, as they shouldnt be a primary source of calories in your diet, choosing plant-based over regular butter alone is unlikely to significantly affect your health.

Furthermore, many plant-based butter products are more highly processed and contain refined oils that may be inflammatory. Contrarily, butter is often made from just cream and salt.

Therefore, depending on the product you choose, butter may be the less processed option. Of course, that doesnt mean that there arent healthier plant-based butter choices. Look for products with fewer processed oils and artificial additives.

Additionally, its important to consider what you plan on using the butter for, as the taste and texture of plant-based butters may not always be able to fully replicate those of regular butter.

While there are pros and cons to each, both plant-based and regular butter are calorie-dense foods that should be used in moderation along with an overall healthy diet.

While Earth Balance is one of the original vegan butter substitute brands, its far from the only option at the grocery store.

Here are some common plant-based butter brands you can find in stores or online:

There are plenty of plant-based butter brands available.

While plant-based butters are a convenient way to mimic the taste and texture of butter on your toast or in cooking, there are other more nutritious vegan alternatives as well.

For example, mashed avocado is rich in several essential vitamins and minerals and provides a creamy texture on sandwiches and toast. It can also be used as a butter substitute when making certain chocolate baked goods like brownies (40).

When baking and cooking, try one of these healthier alternatives:

For use as a spread on toast or sandwiches, try one of these plant-based ingredients:

In addition to vegan butter products, there are other less processed, more nutritious plant-based butter alternatives to incorporate into your meals and baked goods.

Plant-based butter is a vegan alternative to regular dairy butter.

In general, plant-based butter products are lower in saturated fat and higher in monounsaturated fat than regular butter. They may also be better for the environment.

However, some brands are more highly processed than others. As a result, its important to choose products that contain fewer refined oils and artificial additives.

Moreover, some products may be more expensive or difficult to find than regular butter.

Overall, plant-based butter is a calorie-dense food thats low in important nutrients. Therefore, its best to consume these products in moderation and get the bulk of your calories from nutritious, whole foods like fruits, vegetables, nuts, and legumes.

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Is Plant-Based Butter Healthy? Nutrition and How It Compares - Healthline

With flu season approaching and the coronavirus epidemic still very much a threat, a healthy immune system is one of the most important defenses we have to stay resilient and strong.

Our bodys immune response depends on a complex series of steps aimed at identifying, attacking and eliminating substances that invade our bodies and threaten our health. The overall immune system involves different cell types that work together to defend the body. We have innate immunity, which is the hand of the immune system that acts quickly to fight off threats but does not have the ability to specify those targets. The other hand of the system is our adaptive immunity, which takes longer to develop, but does act on specific targets and potential threats. Our adaptive immunity also has the ability to remember previous threats and act accordingly.

Its no secret that improving lifestyle habits around exercise, sleep and nutrition can result in a host of health benefits, one of those being immune protection. Nutrient status correlates with immune status, and it is important to note that overnutrition and undernutrition can equally impair immune response and function. Overnutrition, or the consumption of excessive amounts of some nutrients, may especially inhibit our bodys immune response when paired with an inactive lifestyle. Undernutrition, or inadequate consumption of some nutrients, can be a result of too few calories or not enough intake of the vitamins and minerals we can obtain through food. Its important to fuel our immune systems with adequate energy in the form of calories, while strategically including certain micronutrients, to be armed and ready for attack against illness.

Here are some immunity-boosting vitamins and nutrients than can help keep you healthy this flu season:

Vitamin A is a fat-soluble vitamin that enhances immune function by helping to regulate the overall immune response. Vitamin As precursor, beta carotene, is a powerful antioxidant and phytonutrient. You can find vitamin A in carrots, sweet potato, butternut squash, pumpkin, spinach, apricots and dried herbs.

Vitamin D is another fat-soluble vitamin that plays a role in both the innate and adaptive immune responses. Through sunlight, cholesterol in our bodies is converted to vitamin D. Midday sunlight exposure for 10-30 minutes several times a week can boost vitamin D levels, but this may not be possible for individuals in self-quarantine. In research studies, low vitamin D intake has repeatedly been associated with increased risk of respiratory tract infection and common cold. Look for vitamin D in mushrooms and oil-rich fish such as salmon, trout and mackerel. Because there is not a huge selection of food sources high in vitamin D, many products, such as cereal, juice and milk, have vitamin D added, or fortified. When grocery shopping, look for food labels that clearly say fortified with vitamin D.

Zinc is a element that cannot be produced or stored by the body; therefore, we must get zinc through food. Zinc plays an important role in growth, development and immune maintenance. As with other nutrients, zinc deficiency is associated with increased susceptibility to disease and infection. Foods high in zinc include lean beef, lean lamb, cooked oysters, tahini, legumes, dairy foods and natural cocoa powder.

Selenium is also a trace element that boasts a wide variety of antioxidant and anti-inflammatory effects. Inadequate selenium levels lead to a greater risk for poor immune function and cognitive decline. Lentils, Brazilian nuts, spinach and most proteins such as beef, chicken, turkey, fish and eggs are all high in selenium.

Omega-3 fatty acids are anti-inflammatory powerhouses that exert favorable health benefits on a number of biological processes, including improved immune status, enhanced cognition and optimized neuromuscular function. EPA and DHA are the most studied omega-3 fatty acids, which can be found in oily fish, such as salmon.

Phytonutrients are foods with strong antioxidant and anti-inflammatory properties. The unique pigment that comes with a particular fruit or vegetable signifies different phytonutrient powers. All phytonutrients are equally important and work together to provide maximum health benefit, which is why it is crucial to consume a variety of fruits and vegetables every day. Phytonutrients can also be found in herbs, spices, onions, garlic, red wine and natural cocoa.

To set your immune system up to be strong and resilient, it is recommended to regularly consume a variety of the foods listed into your diet to achieve better immunity. A great starting point is to incorporate one of these foods into each meal. Try to get nutrients through food before turning to pills and powders. Scientific evidence suggests that the health benefits of fruits and vegetables are because of the interactions of phytonutrients working together to target potential physiologic threats this cant be replicated by supplements.

The role diet plays in promoting a strong immune system begins before you get sick eat for immunity to prevent illness and infection this fall.

Emma Willingham is a registered dietitian who practices in an outpatient hospital clinic and through her private practice, Fuel with Emma. Willingham specializes in sports-performance nutrition, weight management and nutrition counseling, and aims to promote a resilient relationship between food, mind and body.

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Here's what to eat to stay healthy this flu season - Houston Chronicle