Category Archives: Diet And Food

YOU'RE eating well and exercising more, but the number on the scale doesn't budge. Sound familiar?

Trying to shed the pounds can be frustrating and disheartening - especially if you're not seeing the results you want.

However, according to top dietitian Susie Burrell, there might be another surprising explanation as to why you're hitting a wall with your weight loss.

It could be as simple as eating at the wrong time of the day or the fact you're trying to lose weight too quickly.

And simply by acknowledging those mistakes and making simple lifestyle changes can actually help you reach your weight loss goals.

Here, Susie outlines the five reasons why you're not losing weight and what to do about them...

During the past ten weeks in coronavirus lockdown, many people will have found themselves taking extra trips to the snack jar without realising.

However, Susie says that these extra snacks and treats can actually significantly up your calorie intake in a day.

Writing in her blog Shape Me, Susie says: "Mindless eating, or the calories we consume without even realising it can account for as much as 20-30 per cent of our total daily calories, which in turn can be the difference between weight loss and not.

"Extras tend to slip in each day via large portion sizes; extra serves of sauces and dressings; mindless munching via biscuits, lollies and individual chocolates we are offered throughout the day and the little treats we give ourselves and then justify."

Mindless eating can account for as much as 20-30 per cent of our total daily calories

Susie recommends keeping a food diary to give you a trueindication of exactly how much you are eating each day.

She adds: "As frustrating as this can be, simply writing down or recording every single type and amount of food and drink that you consume over a 24 hour period can give great insight into why, or why not your diet may be working.

"In some cases we are not eating enough, but in most cases the reason we are not getting the weight loss we expect is because we are eating more than we realise."

You must have sweated off hundreds of calories during that Joe Wicks P.E class, so its totally okay to indulge in a bowl of ice cream once you've finished, right?Not so fast.

Susie says people tend to reward themselves with rich foods and large portions after exercising, and they often actually end up eating back all of (if not more than) the calories they just burned - hindering weight loss.

"Not only can exercise increase your appetite, but psychologically it gives many of us permission to eat more, or foods we would usually not eat because we have been good and have already burnt off the extra calories," Susie says.

"This logic falls apart simply because it is so easy to eat a whole lot of calories and we often do not burn as many as we think.

"For example, a 30-40 minute gym workout may burn 300-400 calories, while a single piece of cake or fast food meal will contain at least 600 if not more calories.

"If you are exercising with the goal of weight loss, you do not need to eat more and rewarding yourself with food for exercising will simply undo all of your hard work."

The best online fitness classes in lockdown

1. P.E with Joe Wicks

While they're theoretically aimed at children, the Body Coach's 30-minute classesare straightforward, fun-packed and challenging enough for literally anyone to take part in.

2. Psycle

Psycle offer between four and six Instagram live workouts every single day, including abs blast sessions, revival yoga, HIIT, barre and meditation.

3. Barry's Bootcamp

Each of their Instagram live classes are a quick-fire combination of body weight training, cardio and intense aerobic exercise that keeps the heart rate elevated, meaning you burn more calories.

4. Peloton

The Peloton fitness app is jam-packed with easy-to-follow and high-quality fitness videos. Their classes included yoga, strength, meditation, cardio and bootcamp classes.

5. Pilates PT

Award winning pilates instructor and founder of 'The Pilates PT Method'Hollie Grantis live streaming her high demandclasses via Zoom.

When it comes to dieting, timing is everything - according to Susie.

She says: "Perhaps the most significant factor that will predict whether we are losing weight or not, busy lives which see us eating dinner at 8 or 9pm are not conducive to weight loss.

"The human body is programmed to burn more calories during the first half or the day, and this is also the time of day we tend to be most active.

"As such, the greater the proportion of calories we consume during the first half of the day, the better.

"For this reason if you regularly work late or go to the gym after work, you will be much better to eat your largest meal at lunchtime and choose light options such as soup, white fish and salad once it gets to 7 or 8pm or later at night."

When people first kickstart their weight loss journey, they can often go all out - in the hopes that the weight will drop off quickly.

However, Susie says weight loss never happens over night - and these types of diets are often ineffective.

"For the majority of us, who are looking to lose 5-10kg, weight loss is a marathon, not a sprint, which means you need to pace yourself," Susie says.

Weight loss is a marathon, not a sprint

"Following a very strict regime in which you consume minimal calories for days at a time may give you initial weight loss results, but this approach rarely works long term as we go off our diets, binge eat everything in sight and regain all if not more weight than we had initially lost.

"For this reason, whenever you commit to a new lifestyle plan, factoring in a couple of meals off each week, and ensuring you actually like the foods you are eating each day, and not feeling hungry is the key to long term success."

With lockdown still rumbling on, you may find yourself stocking up on extra snacks and treats at the supermarket to give you that much-needed energy boost.

And with restaurants shut until at least July, you might find yourself using apps like Deliveroo and UberEATS a bit more than you normally would.

However, Susie points out that it's these choices that could actually be sabotaging your weight loss goals.

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Susie says: "It may be the choices you make at the caf, the foods you put in your trolley at the supermarket or what you order on UberEATS but if your regular food choices do not compliment your weight loss goals you are unlikely to achieve them.

"Human beings will eat the foods they buy and have easy access too, which means if you are buying treats for guests; or ordering pizza for another family member, you will eat it.

"If you are really committed to losing weight all of your food decisions add up and as such we need to make the food choices we have control of, good ones most of the time."

Read this article:
The 5 diet mistakes youre probably making and top tips for weight loss - The Sun

Add protein to each of your meal in order to increase its intake

Protein rich foods: There are many reasons to include protein-rich foods in your diet. Protein is a macronutrient which is required by your body on a daily basis. Proteins are also used to make enzymes, hormones and other body chemicals. This nutrient is the building block of cartilage, skin, blood, bones and muscles. The primary function of protein is to build and repair your body. Depending on your physical activity, diet and lifestyle, you need around 1 gm of protein per kg of your body weight.

In this article, we are going to talk about different ways to include protein-rich foods in your diet. Celeb fitness expert Kayla Itsines, in a recent Insta post, recommends that vegetarians and non-meat eaters must add other source of protein to meals and some extra veggies.

It is important to understand that eating protein-rich foods should be a part of an overall balanced diet.

Also read:Vegetarian Protein: Is Soy A Healthy Source Of Protein? Nutritionists Explain

Though it is commonly believed that getting sufficient protein can be tricky for vegetarians, there's a lot that can be done to add protein to your diet even if you are a vegetarian.

Itsines gives the following tips for ensuring that you get enough protein:

1.Add beans or lentils to your meal: Beans and lentils are considered to be healthy protein sources. 100 gms of baked beans can provide you with 6 gms protein, while 100 gms of boiled lentils can give you 9 gm of protein.

2. Use meat alternatives:If some of your favourite recipes are made with meat, you can make swaps with meat alternatives like cottage cheese, jackfruit, tofu and eggs if you are an eggetarian.

Also read:Jackfruit: Magical Health Benefits Of The Fruit And Why Rujuta Diwekar Suggests Eating It

3. Protein-rich snacks: An effective way to add protein to your diet is by having protein-rich snacks. Nuts, seeds, milk, cottage cheese, cheese, yogurt are all rich sources of protein. Snack on these foods to add protein to your diet.

Nuts and seeds are healthy sources of vegetarian proteinPhoto Credit: iStock

4. Eat protein with every meal: Lifestyle coach Luke Coutinho says that a healthy way to increase your protein intake is by adding some protein-rich food to every meal. It needn't be a big part of your meal but a portion of it.

Also read:Weight Loss: Homemade Protein Powder/ Protein Bars That Can Keep Your Weight Down

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

See the article here:
Protein-Rich Foods: Vegetarians, Here Are Interesting Ways To Add More Protein To Your Diet - NDTV

Highlights

Let us admit it, tart is the taste of summer! From imli (tamarind) to kacchi kairi (raw mango), this season brings along several fruits and fruit-based dishes that keep us cool, hydrated and help to fight the scorching heat. Another such fruit is plum (also known as aloo bukhara in Hindi). This fruit is available in different sizes and colours and has a plethora of health benefits. According to 'Healing Foods' by DK Publishers, plum is a rich source of antioxidants, which detoxifies our body and boost metabolism. They also contain vitamin C, beta-carotene, potassium, chromium and several other minerals.

The vitamin C-content of plums help in strengthening immunity and building the resistance power to fight infections and inflammations. Vitamin C also helps to boost skin-health and keeps it glowing and hydrated.

Plums are also considered good for eye-health due to its beta-carotene content. Beta-carotene helps our eyes to fight the extreme sunrays and protect them from the harmful effects of UV rays during the summer season.

Plums are also rich in fibre which not only keeps us full for longer time, but also promote better digestion.

Also Read:Love Fruity Tarts? Make Plum Tart At Home With This Recipe Video

Due to its sweet-tart taste, aloo bukhara can be included in our summer diet in various ways. From having it as is to making interesting summer coolers with it and to adding in curries, this fruit has several culinary usages.

Try this lip-smacking plum chutney at home. This chutney can be made with a few basic ingredients like sugar, salt, chilli powder, cinnamon, cloves and vinegar. It tastes the best with the red-coloured tangy plums. You can also store this chutney for days in an airtight container. You can enjoy this chutney as an accompaniment to your lunch menu. You can also have it with parathas in the morning. Click here for the recipe.

What are you waiting for? Get some aloo bukharas today and prepare this flavourful plum chutney at home. Happy summer!

About Somdatta SahaExplorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.

Originally posted here:
Summer Diet: This Sweet-Tart Plum Chutney Is All You Need To Refresh Yourself During This Season - NDTV Food

By TO Acorn Staff | on May 28, 2020

Thanks for the letter from Terry Brown (May 21) about the difference in COVID-19 deaths in Japan versus in America, attributed to wearing masks. The situation is much larger than that. Japan has the second-highest life expectancy of any country on earth at 84.43 years. The U.S. is 47th, with a life expectancy of 78.8 years.

One of the largest differences between the U.S. and Japan is our poor food quality and a diet that causes some of the largest numbers of deathsin particular, diabetes. Also, Americans, due to a diet high in sugar, processed foods containing toxins, etc., the Standard American Diet or SAD, are more likely to be obese, which has enormous adverse health consequences on any other condition.

People who are basically healthy either dont get the coronavirus at all or get over it if they do.

Your health is your responsibility. The government is not going to fix it for you, nor is the pharmaceutical industry. American physicians are not trained in nutrition; they are trained to diagnose and prescribe or do surgery.

In fact, a very high number of people die yearly from medical errors and overdoses on drugs they were taking as prescribed.

Start with your own medications make a list and look them up and read the uses and possible adverse reactions. Make sure to look up any word used that you dont know, so that you really understand what is written.

Have a look at the labels of things youre eating: Sugar? Weird words you dont know? Look them up.

Likely to contribute to diabetes? (Check the glycemic index how fast the sugars get into your system and cause an insulin reaction). These are places to start.

Cassandra AuerbachThousand Oaks

See the original post here:
Poor diet and exercise the worst killer of all - Thousand Oaks Acorn

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Simons, Juan Carlos Sisul, Brigita Sitkauskiene, Ingelbjorg Skrindo, Tanja Sokli Koak, Dirceu Sol, Talant Sooronbaev, Manuel Soto-Martinez, Milan Sova, Franois Spertini, Otto Spranger, Sofia Stamataki, Lina Stefanaki, Cristiana Stellato, Rafael Stelmach, Peter Sterk, Timo Strandberg, Petra Stute, Abirami Subramaniam, Charlotte Suppli Ulrik, Michael Sutherland, Silvia Sylvestre, Aikaterini Syrigou, Luis Taborda Barata, Nadejda Takovska, Rachel Tan, Frances Tan, Vincent Tan, Ing Ping Tang, Masami Taniguchi, Line Tannert, Jessica Tattersall, Maria do Ceu Teixeira, Carel Thijs, Mike Thomas, Teresa To, Ana Maria Todo-Bom, Alkis Togias, Peter-Valentin Tomazic, Sanna Toppila-Salmi, Elina Toskala, Massimo Triggiani, Nadja Triller, Katja Triller, Ioanna Tsiligianni, Ruxandra Ulmeanu, Jure Urbancic, Marilyn Urrutia Pereira, Martina Vachova, Felipe Valds, Rudolf Valenta, Marylin Valentin Rostan, Antonio Valero, Arunas Valiulis, Mina Vallianatou, Erkka Valovirta, Michiel Van Eerd, Eric Van Ganse, Marianne van Hage, Olivier Vandenplas, Tuula Vasankari, Dafina Vassileva, Maria Teresa Ventura, Ccilia Vera-Munoz, Dilyana Vicheva, Pakit Vichyanond, Petra Vidgren, Giovanni Viegi, Claus Vogelmeier, Leena Von Hertzen, Theodoros Vontetsianos, Dimitris Vourdas, Martin Wagenmann, Samantha Walker, Dana Wallace, De Yun Wang, Susan Waserman, Magnus Wickman, Sian Williams, Dennis Williams, Nicola Wilson, Kent Woo, John Wright, Piotr Wroczynski, Paraskevi Xepapadaki, Plamen Yakovliev, Masao Yamaguchi, Kwok Yan, Yoke Yeow Yap, Barbara Yawn, Panayiotis Yiallouros, Arzu Yorgancioglu, Shigemi Yoshihara, Ian Young, Osman B. Yusuf, Asghar Zaidi, Fares Zaitoun, Heather Zar, Mario Zernotti, Luo Zhang, Nanshan Zhong, Mihaela Zidarn, Torsten Zuberbier, Celia Zubrinich.

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Is diet partly responsible for differences in COVID-19 death rates between and within countries? - BMC Blogs Network

Highlights

Come summers and our eyes hover in search of juicy and pulpy mangoes; but for some reason over the years mangoes have gained an ill-repute in the world of health and nutrition. Many people, who are trying to lose weight, are unsure of mango's impact on their regime. There are myths that mangoes induce weight gain. Fact: any food in excess could lead to weight gain. Mangoes, if consumed in moderation, are perhaps one of the best things you can include your diet.

Experts often recommend eating local and seasonal fruits, and in this season - when you are seeing mangoes all across you - it would be a crime of sorts to give it a miss. Mangoes are replete with nutrients such as fibre, vitamin C, vitamin A and beta carotene. It also helps boost gut health and keeps cholesterol in check. In other words, there is absolutely no reason to fear the mangoes. You can tuck into it raw, or you can combine its goodness with other nutritious foods, say for instance sprouts.

(Also Read:11 Best Raw Mango Recipes | Kaccha Aam Recipes | Easy Raw Mango Recipes)

Mangoes are replete with nutrients such as fibre, vitamin C, vitamin A

Moong dal sprouts are profuse with protein, fibre and immunity-boosting antioxidants. Protein helps keep you satiated, if you are satiated you do not feel hungry soon, you eat in moderation and thus reduce chances of calorie overload.

(Also Read:16 Benefits Of Sprouting And The Right Way To Do It)

Moong dal sprouts are profuse with protein

Here is a delectable recipe mango and moong spout salad that is sure to amp up your breakfast spread.

The best bit about this salad is that you can customise it the way you want, add and omit ingredients according to your will. This not only makes for a satiating breakfast but also give you an energetic kick-start to the day.

Try this easy-peasy breakfast recipe at home and let us know how you liked it in the comments section below.

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

About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.

Excerpt from:
High Protein Diet: Amp Up Your Breakfast With This Mango And Moong Sprouts Salad - NDTV Food

Express News Service

Platelets are some of the smallest cells in the bloodstream that protect the body from excessive loss of blood, in case of an injury. These cells look like plates in their non-active state. In the case of a wound, these cells travel to the site of injury and bind the damaged blood vessels, thereby forming a blood clot. In its active state, the platelets develop tentacles like a spider.

There are various reasons why ones platelet count may be low. It can be caused by viral infections, vitamin deficiencies and aplastic anaemia or even a drug-induced state as in the case of chemotherapy.Now, that you know how important platelets are, you certainly dont want your count to be low, at any time. Here are a few food options that you can incorporate into your routine to improve your platelet count:

Papaya leaf juice/extract:It has the ability to increase platelet production, which takes place in the bone marrow. Papaya leaf extract has been shown to increase arachidonate 12-lipoxygenase in the body and this particular enzyme promotes platelet production with an increased number and differentiation of megakaryocytes.You could wash the leaves, take out the centre vein and crush the leaves in a grinder, add a little bit of water and consume every six hours daily. Half cup, thrice a day, is advised.

Wheatgrass:Wheatgrass is rich in chlorophyll, which helps to renew red blood cells, white blood cells and platelets. Drink around 50 ml of fresh wheatgrass juice or mix a teaspoon of wheatgrass powder in a glass of water and consume in order to increase the low platelet count.

Sesame oil:The cold-pressed oil version is beneficial in increasing platelet count. Sesame oil has properties that can raise platelet levels naturally. It helps in reducing free radical damage, inflammation in the body, and helps improve blood circulation. Drink around one tablespoon of high-quality cold-pressed sesame oil at least once a day. It can be rubbed externally on the lymph node areas as well several times a day to help increase platelet count. In addition to this, cold-pressed sesame oil can be used for cooking.

Amla:Indian gooseberry/amla is a rich source of Vitamin C that helps in increasing the immunity as well as the platelet count. It is advisable to drink 150 ml of fresh salsa juice or mix a teaspoon of amla powder in a glass of water, and have it once a day.

Omega-3 fatty acid:Omega-3 fatty acid-containing foods include fish, eggs, walnut, flaxseed and flaxseed oil, tuna and wild salmon, etc. Omega-3 fatty acid foods boost the immune system and can naturally increase your platelets.

Pumpkin:Pumpkin is a vital food to improve low platelet count. It is a good source of Vitamin A that supports the bone marrow for proper platelet development. It also regulates the proteins produced in the cells, which is important to raise the platelet level. You can consume pumpkin soup/juice once a day.

Beetroot:This is one of the best dietary methods of increasing platelet count. Being high in natural antioxidants and homeostatic properties, beetroot can not only raise haemoglobin levels, but also your platelet count within a few days. Incorporate it in smoothie form or salad form to get maximum benefits.

Aloe vera:Aloe vera gel stimulates macrophages that combat viruses and other foreign bodies. The antioxidant of aloe vera also makes it an effective remedy for increasing low platelet count.

Deepika RathodThe writer is a clinical nutritionist with a focus on healthy lifestyle choices

Read more:
Here's what you can add to your diet to maximise self-defence - The New Indian Express

POPSUGAR Photography / Matthew Kelly / Claudia Totir I've Lost 15 Pounds on the Noom Diet App, and Here's What I Eat in a Day

Editors note: The opinions in this article are the authors, as published by our content partner, and do not necessarily represent the views of Microsoft News or Microsoft. MSN Health Voices features first-person essays and stories from diverse points of view. Click here to see more Voices content from MSN Lifestyle, Health, Travel and Food.

I'm a fitness editor, and I live a pretty healthy lifestyle - I exercise five to six days a week, eat a whole-foods-based diet, and get at least seven hours of sleep a night - but in January of this year, I found my weight creeping up on the higher end of what I find comfortable. I've struggled to keep weight off my whole life, and thanks to my bipolar II medication, general stress, and love of happy hour, this has only gotten harder as I've gotten older.

I also have PCOS (polycystic ovary syndrome), which means I need to be careful with my weight: women with PCOS are more likely to develop type 2 diabetes and insulin resistance (and women with PCOS have a harder time losing weight, which makes this all a fun cycle).

All of that being said: I wanted to check out the Noom weight-loss app to see if it could help me shed some pounds and get back on track with a healthy lifestyle. Created with the help of registered dietitians and other experts, the Noom app aims to not only help you lose weight, but also change your behaviors and reevaluate the thought processes behind the decisions you make. Each day includes new articles on topics such as portion control, staying motivated, identifying your social triggers, and how to decode a restaurant menu.

Noom also includes a daily calorie target, which adjusts based on how much activity you got that day (you manually log your exercise or sync up to your Fitbit or Apple Watch). One of my favorite features of Noom is the comprehensive food log where you type in what you ate and track your daily calories. If your food isn't in Noom's database, you can manually add the nutrition information. It also provides a color-coded breakdown of your food based on how calorie-dense they are: green (fruits, veggies, most whole grains, complex carbs), yellow (lean meats, starches, eggs), and red (typically processed junk food but also healthy calorie-dense foods like oils and nuts). You are supposed to aim to eat as many green and yellow foods as possible and limit your red foods to 25 percent or less of your diet.

The biggest adjustment for me was keeping track of everything I ate. Sure, I eat a pretty well-balanced diet, but I'm often tempted by treats in the work kitchen or all of the tasty snacks sent to my office. After hours, it's easy for me to let one glass of wine turn to three and get carried away with the free chips and salsa. Signing up for Noom really helped me figure out where I tend to overeat and track the true size of a healthy portion: 1/4 cup of almonds is a good-sized snack. Half a bag is not.

Video: How to avoid gaining the COVID-19 pounds (Courtesy: Buzzs60)

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After four months on Noom, I'm down 15 pounds! Not as fast as I would have liked, but I do realize that slow and steady wins the race. I didn't do anything radical aside from read the Noom articles, log my food, work out, and pay attention to my daily calorie budget. Although every day is different for me food-wise, here is an example of what a typical day of eating looks like.

My daily calorie target depends on how much activity I've done that day. If I've worked out and walked 10,000 steps, my calories will be closer to 1,500-1,600 a day. If I skipped a workout and laid on the couch all day (hello, hungover Sundays), my calorie target is closer to 1,200-1,300 a day. Here is an example of a day where I had a moderate workout:

Breakfast: protein smoothie (430 calories)

1 scoop Vega One All-in-One Nutritional Chocolate Shake (170 calories)

1/2 banana (52 calories)

1 tablespoon Perfect Keto Pure MCT Oil (130 calories)

1.25 cup 365 Organic Almond Milk Unsweetened (50 calories)

1 cup baby spinach (7 calories)

3 flowerets of raw cauliflower (9 calories)

3 giant frozen strawberries (12 calories)

Lunch: breaded chicken breast with quinoa and broccoli (405 calories)

3 ounces chicken breast (175 calories)

1/4 serving 365 Everyday Value Whole Wheat Bread Crumbs (25 calories)

1 teaspoon olive oil (40 calories)

1/2 cup cooked quinoa (111 calories)

1 cup roasted broccoli (54 calories)

Afternoon snack: almonds and collagen water (180 calories)

17 Blue Diamond Gourmet Almonds, Rosemary and Sea Salt (120 calories)

Vital Proteins Collagen Beauty Water, Strawberry Lemon (60 calories)

Dinner: baked salmon with quinoa and broccoli (397 calories)

3 ounces cooked salmon (195 calories)

1/2 cooked quinoa (111 calories)

1 cup steamed broccoli (55 calories)

1 pat of butter (36 calories)

Daily total calories: 1,412

Image source: Noom app

On this day, I did a pretty good job of loading up on mostly green foods, a nice amount of yellow foods, and limiting my red foods. I know some of my diet staples are red (like MCT oil and almonds), but I'm going to keep eating them - I just pay attention to the portion sizes.

I tend to eat the same things over and over, which is one way people find weight-loss success: it takes the guesswork out of having to plan so many meals each week. I also try and meal prep on Sundays, and on this particular day, I made big batches of quinoa in the rice cooker and broccoli (both steamed and oven-roasted) to last for lunches and dinners. I also baked breaded chicken breasts for lunch and salmon fillets for dinner to get my protein in.

My protein smoothie can sometimes be my biggest meal of the day. I make a calorie-dense smoothie like this after my big morning workout to refuel my body and keep me full well until my late lunch. Sometimes I need to supplement with a mid-morning snack, but most days I'm satisfied until 2 p.m. or so.

If I have a day where I know I'm going to be getting drinks after work or want to make room for a delicious chocolate chip cookie from the break room, I make adjustments in my diet the rest of the day. Maybe I'll skip the MCT oil in my smoothie or forgo an afternoon snack. Sometimes I'll trade in my quinoa at lunch for double the veggies or leave out the butter on top. Every little tweak or adjustment counts toward my daily calorie target. And while I didn't reach for something sweet after dinner on this day, I usually have some type of dessert each day that's less than 100 calories: a square of dark chocolate or a dark chocolate peanut butter cup from Trader Joe's.

I have never felt deprived doing Noom and I always listen to my hunger cues. Noom has really opened my eyes to what an accurate portion size is and how to plan your meals around your daily calorie target. I still have a little ways to go to hit my goals, but tracking everything in Noom makes it easier.

Slideshow: Healthy and inexpensive ways you can de-stress at home (Provided by PopSugar)

Excerpt from:
I've Lost 15 Pounds on the Noom Diet App, and Here's What I Eat in a Day - MSN Money

As US cases of COVID-19 near 1.7 million, we continue to learn more about the nature of the disease, including the factors that influence susceptibility to COVID-19 and the severity of symptoms.

Some of these risk factors, like age and certain health conditions, are beyond our ability to control.

Others, we have a shot at improving.

For example, reports of new cases continue to show that the people bearing a disproportionate burden of COVID-19 infections are people of color, including Black and Hispanic populations. The Navajo Nation now has the highest per-capita infection rate in the US. Importantly, the risk factor here is not race, but rather racism, a tenacious feature of most social and political systems in the US. Aggressively addressing systemic racism would have innumerable benefits for communities throughout the countrynot the least of which would be improved health outcomes in the face of a pandemic.

Another population with increased susceptibility to COVID-19 is composed of individuals with poor nutrition and higher rates of diet-related conditions like type 2 diabetes. This is no small populationnine in ten adults fall short of daily recommendations for fruits and vegetables, and about six in ten US adults are living with one or more chronic diseases. Again, people of color are disproportionately represented, reflecting deeply rooted racism within the food system. And again, the potential benefits of reducing this risk factor go far beyond COVID-19: an abundance of research supports the notion that better nutrition translates to better overall health and longevity and lower healthcare costs.

Tackling big issues like racism, poor nutrition, and resulting diet-related health disparities may seem daunting in the midst of meeting the immediate needs of a country in crisis. But its critical that we act nowand theres a policy opportunity ready and waiting that could help.

While the government scrambles to find solutions to the sudden financial instability and food insecurity facing millions of families, another process is quietly proceeding in the background that could have enormous implications for diet and health for years to come. By the years end, scientific experts and federal agencies will have developed the 2020-2025 Dietary Guidelines for Americansan opportunity to take decisive action to address diet-related health disparities for good.

Nutrition programs have become front-page news in recent months as more of us face financial strain and struggle to put food on the table. Anti-hunger and public health groups have petitioned the federal government to meet the burgeoning need by providing more funding and flexibility for the Supplemental Nutrition Assistance Program (SNAP, formerly known as food stamps), school meals, and other nutrition programs. And it appears that The Heroes Act, the new stimulus package passed by the House last week (now awaiting a response from the Senate), would deliver. The bill would boost maximum SNAP benefits by 15 percent, provide additional pandemic benefits to families with school-aged kids, and help schools cover the costs of adapting their food preparation and service to provide grab-and-go meals for kids and community members, among many other things.

The importance of the federal safety net in mitigating the effects of this public health crisis cant be overstated. But we would be foolish to assume that even the strongest safety net is anything more than thata safeguard that prevents people from hitting the ground when they fall.

But what if we could also plan ahead by making substantial investments in addressing diet-related health disparitiesparticularly for conditions like obesity, heart disease, and type 2 diabetesthat would not only improve the health and quality of life for millions of people today, but could also better protect our most vulnerable populations from future pandemics?

In other words, what if we could develop nutrition policies that prevented more people from falling in the first place?

The federal government has been publishing new editions of the Dietary Guidelines every five years since 1980. The primary purpose of these recommendations is to inform the national nutrition programs, like SNAP and school meal programs, that serve millions of children, families, seniors, and veterans every year and are now helping many more weather the COVID-19 crisis.

The Dietary Guidelines is based on the work of a committee of leading health and nutrition experts, the Dietary Guidelines Advisory Committee, and typically reflects the best available science. In fact, the core advice of the guidelines has changed little over the last 40 years: recommendations typically call on Americans to consume more fruit, vegetables, and whole grains; limit foods that contain high amounts of sugar or sodium; and develop healthy eating habits based on moderation and variety.

But anyone who eats can tell you that knowing whats healthy and eating whats healthy are two different things entirely. There are dozens of barriers that can keep your plate from looking like MyPlate, not least of which are the accessibility, affordability, and appeal of healthy foods. It doesnt help that a multi-billion dollar food industry can (and does) spend an inordinate amount of money on research, development, and marketing to best exploit human psychology and physiology to make sure we keep eating whats in the best interest of food companies, rather than our health.

At the risk of redundancy: all of these challenges are magnified by systemic racism that often keeps communities of color in poverty, living in neighborhoods inundated with fast food options and lacking in quality food choices, disproportionately exposed to junk food marketing, and subject to experiences of discrimination throughout systems ostensibly designed to support them.

And the guidelines havent ignored these factors entirely. Recent editions have begun to acknowledge the role that the systems and environments around us play in guiding decisions about our diets. The 2015-2020 Dietary Guidelines dedicated an entire chapter to this issue, outlining the roles and responsibilities of the public and private sector (like ensuring that places like schools, workplaces, and other food service establishments make it easy for people to eat healthfully) and identifying sector-specific solutions to help address household challenges to healthy food access. If fully implemented, these interventions could go a long way toward improving public health and resilience to outbreaks of contagious disease.

But heres the thing: five years after making these recommendations, the federal government still hasnt invested a dime in them. All the while, poor diets continue to plague the US population and diet-related disparities persist. The Dietary Guidelines is a rigorous, science-based document. But when it comes to addressing diet-related health disparities, thats all it is.

Im not the first person to speculate that the current COVID-19 pandemic will leave lasting impacts on our daily lives long after its most immediate threats have passed. Nor am I the first to suggest that, if were thoughtful, we might be able to shape this new world order to reimagine, rather than restore, the social and economic conditions that have left so many communities uniquely vulnerable to its consequences. But unfortunately, foresight is not the Trump administrations forte. Absent significant political pressure, our federal government is not likely to make the investments needed in nutrition research and practice to ensure that the future looks different when the next pandemic arrives.

Thats why its critical that the public speaks up and demands that investments in national nutrition become a public health priority. If we want the 2020-2025 Dietary Guidelines for Americans to leave us better prepared for the next pandemic and to help see us through this one, we need to ask our elected officials to start investing in actionable recommendations to address diet-related health disparities now. For the guidelines to achieve their full potential impact, there needs to be a robust and consistent implementation effort across all federal agencies, including federal nutrition programs; better coordinated and funded federal nutrition research; and comprehensive proposals to effect policy, systems and environment changes that support the social determinants of diet and health.

Well know more about the recommendations included in the next edition of the Dietary Guidelines on June 17, when the Committee previews the findings of its scientific report via webcast. By mid-July, the public will have the opportunity to view the scientific report in full and provide comments to the federal agencies that will develop the final guidelinesincluding input on the importance of thorough implementation. Check back on our website, or visit dietaryguidelines.gov, to stay up-to-date and learn how to make your voice heard in this critical process.

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Posted in: Food and Agriculture Tags: child nutrition programs, COVID-19, COVID-19 and the Coronavirus Pandemic, Dietary Guidelines 2020-2025, nutrition, public health, SNAP

Support from UCS members make work like this possible. Will you join us? Help UCS advance independent science for a healthy environment and a safer world.

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Investing in Dietary Guidelines Will Leave Us Better Prepared for the Next Pandemic - Union of Concerned Scientists

Dealing with a lot of change right now? That doesn't have to be a bad thing. As a registered dietitian, I know that a new routine can help create positive lifestyle changes. Even though life is crazy and stressful at the moment, it's still a good time to focus on your health.

In fact, its more important than ever to eat a balanced diet and exercise. Such healthy habits not only strengthen your immune system, but they also help you maintain a healthy weight and stay physically fit. The Centers for Disease Control and Prevention has indicated that individuals with severe obesity are at a higher risk for complications of the coronavirus.

This is a difficult time for a lot of people. Many of my patients are struggling with getting access to healthy foods, either because they're trying to eat on a reduced budget or simply because they cant get the ingredients from the store. But there are ways to eat healthy on a tight budget and there are a few advantages to being stuck at home. Here are some tips on why now is the perfect time to focus on eating more fruits and veggies.

This is a time to focus on progress, not perfection. Frozen fruits and vegetables can be just as healthy as their fresh counterparts and can easily be added to other frozen options, like chicken breast or fish. Canned beans and legumes can be used as a protein or carbohydrate source for meals and snacks. Staples such as brown rice can easily add a budget-friendly source of fiber. The key here is not overthinking your meals. You dont have to be a gourmet chef.

Dietary habits have been found to improve once a temptation is removed. Think about the progress and change you can implement simply from being home more. The lure of the fast food option at every corner, the temptation to order a pastry with your coffee because it just looks so good and the dinners out during the weekend can all be left in the past (for now, anyway).

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If youre struggling with changing the types of foods you're eating, perhaps you can focus on the frequency. Time-restricted eating, a form of intermittent fasting, has been shown in multiple studies to benefit health. Reductions of cravings and hunger, weight loss and even improvements in blood sugar and lipid profile have all been demonstrated. Time-restricted eating involves eating during a feeding window of eight or 10 hours a day. One study, in fact, showed that delaying breakfast by 90 minutes and eating dinner 90 minutes early helped to reduce overall fat mass in participants regardless of what they ate.

If you're now working from home, you have control over your physical location. Move your place of work to an area of the home not associated with food. Consider working outside if you can. Scheduling your trips to the kitchen can also help create a positive new routine.

Supporting local business is important, but now is not the time to be eating takeout every night. Focus on what you have in the house. Have some frozen broccoli, brown rice and canned chicken? You have a meal. Whole-wheat spaghetti and tomato sauce? Another meal. Dont overthink your kitchen creations. Focus on nutrient density, which means colorful produce, healthy fats, fiber and lean sources of protein. Many chefs, both professional and amateur, have taken to social media to show quick and easy meals as well. Use them as examples of how to be creative with ingredients.

In your typical everyday life, you have happy hours and dinners out with friends. Now, most of us are connecting over Zoom or FaceTime but not every virtual interaction needs to include alcohol.

Excess alcohol can disrupt sleep patterns, making you more likely to make poor dietary choices the following day. Further, it can increase your risk for disease and obesity both of which have been shown to make you more vulnerable to the effects of COVID-19. Finally, studies show that binge drinking can weaken the immune system. A glass of wine at the end of the day is fine, but keep your intake within the CDC guidelines.

The silver lining to being stuck at home is the fact that it may make you want to get outside more. If you have a neighborhood or park close to your home where you can engage in walking, do it. A recent study found that getting outside for just 20 minutes helped in lowering stress hormones which in turn, can help in making better dietary choices.

Binging all day on TV may sound like a way to pass the time, but it will most likely result in poorer mental health outcomes and an inability to fit into your pants once you get back to work.

When it comes to changes in diet and weight loss, community can be a blessing or a curse. Find individuals who share your desire to adopt a healthier lifestyle and connect with them through socially distant means of communication. Alternatively, rethink relationships that are surrounded by overeating and excess alcohol.

Use this time to change habits so that you can live longer and better.

Kristin Kirkpatrick

Kristin Kirkpatrick is the lead dietitian at Cleveland Clinic Wellness & Preventive Medicine in Cleveland, Ohio. She is a best-selling author and an award winning dietitian.

Link:
When to start a diet: 7 reasons why now is a good time from a dietitian - TODAY