Category Archives: Diet And Food

Is there anythingKhloe Kardashian can't do?

TheKeeping Up With the Kardashian's star isn't letting quarantine get in the way of building her endurance and strength and she's using daughterTrue Thompson to build that stamina.

On Tuesday, the mother-of-one took to her Instagram Stories to share her morning workout routine. But what has everyone on Twitter in awe of the 35-year-old is a video in which she's running uphill with True's stroller strapped to her waist.

Bible, it's safe to say Khloe's one strong momma in every sense.

In 2018, following the birth of True in April, theKUWTK star revealed her plan to get "snatched" once again.

For starters, she cleared the air about allegedly following starvation diets to achieve her fitness goals.

"I truly dislike when people report I've lost a tremendous amount of weight in a short amount of time or when people claim I'm doing these ridiculous diets," she tweeted at the time. "It's really setting the wrong tone. I believe in making lifestyle changes when it comes to my food."

Instead, the reality TV star explained that she relies on a plan formulated by her nutritionist at the timeDr. Philip Goglia.

"He's not about fad diets or the latest crazes, just a healthy and nutritious diet," she said. "The protein-heavy menu provides enough energy for her to go beast mode in the gym. The best part is that I'm never hungry because I'm always eating."

Watch the video of Khloe below!

Aside from staying on top of her fitness game, Khloe has also spent time at home sharing adorable pics and videos of her baby girl. Most recently, Khloe celebrated True's second birthday with her fatherTristan Thompsonat home amid the ongoing coronavirus pandemic.

In April, a source told E! News that, "Khloe is going to have a special birthday party at home for True with Tristan. She'll make the day extra special for True, even though it will be just them."

"Khloe is going to go out of her way to make it a fun day for True with egg-dyeing and sweets," the insideradded. "She and Tristan are getting along well and it's been nice to have him around more than they expected."

The two are reportedly social distancing together as well.

Watch the Mother's Month Edition of Keeping Up With the Kardashians at 3:30 pm Saturdays, only on E!

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Watch Khloe Kardashian Run Uphill With True's Stroller Strapped to Her - E! Online

Childhood obesity is one of the biggest public health challenges facing the UK.

According to findings from the 2018/2019 National Child Measurement Programme, more than one in five children aged 4-5 years is overweight or obese. By 10-11 years of age, statistics rise to more than one in three.

In an effort to combat obesity rates, the UK Government initiated a Childhood Obesity Plan in 2016, with new chapters published in 2018 and 2019. Embedded in these chapters are food and beverage reformulation targets, which aim to reduce the amount of sugar, salt, and calories in finished products.

Yet to date, such targets focus on reducing specific unhealthy nutrients, rather than increasing the amount of healthy nutrients. Could, and should, the Government broaden its approach and set positive nutrition targets for industry?

According to Kate Halliwell, who heads up UK Diet and Policy at the Food and Drink Federation (FDF), a more holistic approach to tackling health concerns should look beyond singular ingredients, such as sugar and salt.

The Government has been challenging food manufacturers to reduce salt levels for several years, with salt reduction targets published in 2006, 2009, 2011 and 2014.

Concerning sugar, manufacturers were set a voluntary target to cut sugar across a range of products that contribute most to childrens sugar intakes by at least 20% by 2020. And a Soft Drinks Industry Levy (SDIL) was imposed in 2018.

Yet at the Westminster Food & Nutrition Forum yesterday (11 May), the trade organisation which represents food and non-alcoholic drink manufacturers operating in the UK urged policymakers and legislators to broaden this scope.

Considering the UKs existing targets, the diet and policy lead noted that there is no mention of positive nutrition, or positive elements in the diet.

This is at odds with findings from the Global Burden of Disease Study 2017, published in The Lancet last year, she suggested. The report tracked consumption of dietary factors on 195 countries between 1990 to 2017, concluding that one in five deaths are associated with poor diet.

If you break these down for the UK, I think its interesting to note that the top [four] contributors [to mortality] are all positive factors, Halliwell continued, citing low intake of whole grains, fruit, nuts and seeds, and vegetables.

We dont have any formal government policies that are trying to encourage the consumption of these products. There are certainly no policies [currently being discussed] with industry, in [a similar vein] to sugar and salt reduction in products.

I think if we are looking at a holistic programme, then we should start to consider how we incorporate these elements in, as well as thinking about the elements we should be reducing.

While few positive nutrition targets exist in Europe, a strategy in Denmark has proved fruitful.

The Danish Whole Grain Partnership (WGP) was established in 2008 to create target-oriented and effective activities to encourage Danes to eat more whole grains, and consequently improve public health.

Since that time, Denmark has seen whole grain intake rise significantly. According to the WGP, Danes now have an average intake of 63g of whole grain per day, and 30% of the Danish population now eats the recommended intake of 75g of whole grain per day.

Danes with the lowest whole grain intake have now doubled their intake compared to the previous average.

For FDFs Halliwell, the WGP is a good example of multisectoral collaboration to achieve positive nutrition targets. It is a partnership across industry, NGOs, and government, she explained during the online conference. They actually have a whole grain recommendation in Denmark. We dont have that here [in the UK]. Our closest equivalent would be fibre, but they are not directly comparable.

They [instigated] a big consumer campaign, there is a logoand theyve managed to double the intakeacross all socio demographics.

A comparable initiative in the UK could be The Food Foundations Peas Please programme. Peas Please brings together farmers, retailers, fat food and restaurant chains, caterers, processors and government departments to make it easier for everyone to consumer more vegetables.

The project aims to secure commitments from industry and Government to improve the availability, acceptability, affordability and quality of vegetables on offer in shops, schools, and fast food restaurants.

At the conference, the general feeling was that Government can, and should, do more to combat childhood obesity.

Fran Bernhardt, for example, who coordinates UK charity Sustains Childrens Food Campaign, suggested that shifting industry to increase whole grain, fruit, and vegetable content through product reformulation, requires government guidance.

We really need a clear line, she told delegates. When we have had conversations with [actors] across the sector, from health experts [to industry players], we have heard that we need a clear line for everyone to work towards.

And prior to embarking on timely and expensive reformulation development, businesses want to ensure that such lines and targets will still be in place by the time the new product reaches shelves, Bernhardt continued.

We need to be making sure that there are clear lines for all and that [policymakers] maintains that policy line. So, I would say we need the Government to step in there.

This sentiment was reiterated by Professor Maggie Rae, President of the Faculty of Public Health in her concluding remarks.

It is important to recognise that weve just not seen enough from Government on policies and I was particularly pleased to see the point made that there is really no formal government policy except for salt and sugar, [as well as] the points made about the need toinclude other issues that make a healthy diet, and how we get more of those into our policy framework.

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Beyond sugar and salt reformulation: The case for 'positive nutrition' targets to help curb obesity - FoodNavigator.com

While, it is essential to eat mindfully and avoid foods that spike the sugar level in the body. As breakfast happens to be the first meal of the day after hours of sleep fasting, our body needs energy to sail through the day and only a nutrient-rich breakfast can help in striking that perfect balance. However, if you are a diabetic, then you would relate to the dizzy feeling and low energy level in the morning, which can only be managed, when you eat a high fiber and nutrient rich diet. Here are a few tips to help you effectively manage diabetes by just tweaking your diet.

These few simple tips will help you manage sugar levels effectively. Begin your day by drinking methi dana water (fenugreek water), make sure you soak the seeds overnight and only about 5grams a day. Next, chewing around 3-4 neems leaves daily will also help. Moving on to the breakfast, a high fiber breakfast like Oats Cheela, Oats pancakes, Dalia, poha, vegetables quinoa with whole egg bhurji, multigrain palak or methi roti, milk cereals with a handful of nuts and seeds; All these can make for a healthy diabetic friendly breakfast option,says Matharu.

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This is what Diabetics should eat in breakfast daily - Times of India

The COVID-19 crisis has transformed life as we know it and many people are struggling as a consequence.

Can Cook, a local social enterprise, has stepped up to the plate providing good, fresh meals to vulnerable members of our community.

Established 13 years ago, Can Cook began as a cookery school, teaching Scousers to cook from scratch.

Since then it has taught over 16,000 people to cook and donated over 200,000 freshly made meals to families in crisis across the city.

Naturally, when schools began closing, and elderly residents were told to stay indoors, the city started to mobilise, searching for ways in which theyd be able to get food out to vulnerable adults and families across Liverpool.

Can Cook passionately believes in feeding people well. To them, it is more important to maintain a healthy diet when you are struggling, than it is when you are not.

Now, as we all prepare to fend off a life-threatening illness, healthy diets are more important than ever diets that will satisfy our hunger, diets that will support our immune system.

It is this that underpins the Can Cook COVID-19 food response.

Each week Can Cook has been prepping, cooking and delivering over 4,000 fresh meals across Liverpool and Flintshire. Whether this be its innovative slow cooker bags, a freshly made spag bol, sausage and mash or one of its veggie dishes, each meal is handmade by chefs and comes with a guarantee that the ingredients are nutritionally balanced.

Working in Liverpool with the Mayors office and local charities, it is delivering a 12-week programme that will provide a total of 20,000 fresh meals in Liverpool alone.

For those who cannot leave their homes, as they are high risk or vulnerable, Can Cooks service has been their lifeline. For those who are in financial crisis as a result of COVID, Can Cooks healthy food provision takes away the worry of no food on the table.

Can Cooks approach to COVID-19 offers dignity and choice to those who most need it.

The food being delivered is food that we would all choose to eat ourselves.

More importantly, it is food that will help protect everyones wellbeing, not compromise it.

Above all it is a service predicated on the needs of those who require the food in the first place.

For more information about the work Can Cook is doing, and the current campaigns, follow @foodpoverty on Twitter, like the Facebook page @CanCookWellFed or email faith@cancook.co.uk.

Cherise, a kinship child who has experienced many of her own childhood illnesses, took inspiration from fundraiser Captain Tom Moore.

She recently took up the challenge of walking 100 laps of her garden in aid of the NHS.

In her own words she explained: As a baby I was under the cardiology department of Alder Hey because my heart kept stopping and I was later told I had holes in my heart.

Being a kinship child means that Cherise lives with her nan and siblings after their mum was unable to take care of them.

Cherise and her siblings are extremely engaged with the Liverpool kinship programme and attend many events and activities.

Cherises nan said: The support and contact we get from Kinship Carers Liverpool is second to none, I would be lost without them.

Kinship Carers Liverpool is the oldest and largest charity working with Kin Families. They support any family who are raising somebody elses child (mainly grandparents) when their biological parents are unable to do so.

They provide practical and emotional support to both the Kin Carer and the Kin Child, via group work, one-to-one sessions and training.

During Covid-19, they have continued to support virtually via WhatsApp groups aimed at particular needs i.e. education, health and wellbeing and general discussion groups which has led to great supportive networks.

They have fun quizzes, activities and themed projects e.g. potting and planting, VE Day and time capsules.

Telephone contact remains, with bespoke support packages for families depending on need.

They also do doorstep visits one day a week, delivering fresh fruit and veg plus activity resources like gardening equipment, and prizes for quiz winners.

A representative from Kinship Carers said: We as a charity are in awe of the resilience this family has shown, especially in these uncertain times.

For more information email eve@kinshipcarersliverpool.co.uk; telephone 0151 270 2108; or visit kinshipcaresliverpool.co.uk or their Facebook page facebook.com/kinshipcarelpool

The Make CIC Maker Meetup is back and bigger, and theyre taking their platform online!

Join on May 26 for the opportunity to get together with the Liverpool City regions community of makers, artists, hobbyists and business owners to showcase work, meet other makers, and discuss the maker movement happening in the city.

Anyone who is interested in listening to a makers journey is welcome! Find out more on https://www.makeliverpool.com/events-courses/

Semble is the UKs most active platform for community projects. We help local projects get the support they deserve by partnering them with brilliant businesses and volunteers to help them grow their impact.

In this section, youll find the latest news about people taking action in your local community scene and sharing

updates about developments, events and opportunities to inspire others to get involved.

Be part of the action, make change happen.

Get involved in projects like this - visit http://www.semble.org, email stories@semble.org or follow us @SembleUK

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Fresh meals to help beat the struggle - Liverpool Echo

The list goes on. If you didnt read de Tocqueville, you probably dont understand your own country. If you didnt study Gibbon, you probably lack the vocabulary to describe the rise and fall of cultures and nations.

The wisdom of the ages is your inheritance; it can make your life easier. These resources often fail to get shared because universities are too careerist, or because faculty members are more interested in their academic specialties or politics than in teaching undergraduates, or because of a host of other reasons. But to get through life, youre going to want to draw on that accumulated wisdom. Today is a good day to figure out where your college left gaps, and to start filling them.

Finally, students, let me say the thing I cant say to you in front of yourselves.

Its about your diet. No, I dont mean your physical diet. Our culture spends an awful lot of time talking about food, celebrity chefs, craft beers, and so on, so I suspect youre covered when it comes to thinking about your physical diet. Gluttony is the shallowest of the vices and being a gourmet is the most bourgeois of the virtues, and Im just not that interested.

Caitlin Flanagan: You thought you were free but history found you

Im talking about your mental diet. What are you putting into your mind? Our culture spends a lot less time worrying about this, and when it does, it goes about it all wrong.

When people do worry about your mental diet, they tend to fret about the junk youre pouring into your brainthe trashy videos, the cheap horror movies, the degrading reality TV, and all the hours of Tiger King and Love Is Blind you binge-watched when this pandemic started.

Im not so worried about the dangers of mental junk food. Thats because Ive found that many of the true intellectuals Ive met take pleasure in mental junk food too. Having a taste for trashy rom-coms hasnt rotted their brain or made them incapable of writing great history or doing deep physics.

No, my worry is that, especially now that youre out of college, you wont put enough really excellent stuff into your brain. Im talking about what you might call the theory of maximum taste. This theory is based on the idea that exposure to genius has the power to expand your consciousness. If you spend a lot of time with genius, your mind will end up bigger and broader than if you spend your time only with run-of-the-mill stuff.

The theory of maximum taste says that each persons mind is defined by its upper limitthe best that it habitually consumes and is capable of consuming.

A few years ago, I was teaching students at a highly competitive college. Simultaneously, I was leading seminars for 30- and 40-somethings, many of whom had gone to that same college. I assigned the same essay to both groups, an essay on Tolstoy by the political philosopher Isaiah Berlin. The college students found it easy to read; its not that hard of an essay to grasp. The 30- and 40-somethings really struggled. Their reading-comprehension ability had declined in the decades since college, and so had their ability to play with ideas. The upper limit of their mind was lower than it used to be.

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A Commencement Address Too Honest to Deliver in Person - The Atlantic

Submitted by The Outer Banks Hospital

The coronavirus has created an intensely stressful environment, requiring everyone to confront unprecedented unknowns and deal with major changes to their way of life from healthcare professionals to the general public. The uncertainty requires coping skills, but many individuals are unsure exactly what that entails. What is resilience building, and how can you start to implement it in your own life?

What I mean by building resilience is minimizing the impact of stress on your emotional, mental and physical well-being. It doesnt mean youre impervious to stress. Youre still going to feel your stress, but its how you adapt to that stress and develop coping strategies within those stressful situations, states Dr. Christina Bowen, medical director at the Outer Banks Hospital Center for Healthy Living.

How to cope with the isolation of social distancing

One of the most unfamiliar aspects of the pandemic is social distancing. While critical for preventing the spread of the virus, many are struggling with the isolation. Unable to make human connections, extroverts, in particular, are having a difficult time adapting to this new normal.

Dr. Bowen assures that social distancing doesnt have to mean social isolation. Its a blessing we have social media. Were able to FaceTime our loved ones. Were able to use Zoom to have Bible study, still have book clubs and connect with those people we love, she notes.

Other ideas Dr. Bowen says you might find helpful include:

Going out onto your porch a certain time every day to greet your neighbor from a safe social distance.

Walking outside in the neighborhood and being able to wave to your neighbors as you walk by.

Finding a positivity partner that you connect with.

The Outer Banks Hospital and Vidant Health offer an employee assistance program thats available for patients and team members, designed specifically for those having a difficult time with social isolation.

We do see increased feelings of anxiety and sometimes feelings of depression. Were lucky we have tele-health services and were able to connect our team members with an employee assistance program should they feel they need a bit more counseling and help during this time, explains Dr. Bowen.

Build a base with immune-boosting nutrition

Its tempting to turn to comfort foods, especially when those feelings of fear and anxiety take hold. However, its important to eat the foods that will both support your immune system and keep you in an overall healthy state of being.

Dr. Bowen advises eating a diet that is centered on plants, getting five to seven servings of fruits and veggies per day, as well as beans, seeds, grains and nuts. She also encourages people to incorporate more fermented foods into their daily regimen, which will help bolster the immune system. Options include yogurt, kimchi and kombucha.

And, as difficult as it may seem, Dr. Bowen recommends staying away from processed foods and sugary drinks. Try to really think about everything you put in your body during this time. You really want it to nourish your body and to serve your body, to help it be as strong as it can be.

Three additional steps to well-being

Three additional practices Dr. Bowen encourages are mindfulness, proper sleep and creating structure. All three contribute to a healthy body and a healthy mind.

Mindfulness: A lot of this starts with self-compassion and nurturing ourselves; being in the present moment. We are going to have fear, we are going to have some anxiety and thats okay. Were grieving the loss of normal. Mindfulness allows us to sit with those feelings without any judgment. And then to move forward in a positive way and think about what you can do right now to take care of yourself, improve your environment or to stay connected.

Sleep: The bedroom should be a sacred place for sleep and sleep mostly. Avoid watching TV, especially the news, before heading to bed. Instead, use that time to journal or listen to a sleep story or calming music. Keep your bedroom cool, clean and crisp. And dark. Sleep is one of the number-one things we know that really helps to keep our immune system healthy and is one way were going to fight off infection.

Structure: Being at home all day, even if youre working, has its own considerations. You dont want to get into the habit of sleeping late or wearing your pajamas all day. Dr. Bowen suggests approaching each day with intention making time for exercise, meal-prep or even home projects. Make a list and stick to it. Set reminders on a mobile app if that helps you stay on track. Its a wonderful time to really start making some very intentional and mindful choices with taking care of yourself.

To listen to an interview on this topic with Dr. Bowen, visit theobh.com/podcast.

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How to build resilience during the COVID-19 pandemic - The Coastland Times - The Coastland Times

Dr David Glass - MBChB, FCOG (SA)

Last week we gave an introduction to the importance of the gut in health and immunity. We discovered that it is also related to the brain in fact some researchers claim it produces more neurotransmitters than the brain, and thus has a profound effect upon brain function. We did a brief overview of the anatomy and physiology of the gastro-intestinal tract (GIT). This week we want to present a short history lesson about discoveries relating to lifestyle diseases and diet. We will report the role of three influential clinicians/researchers who elucidated the role of dietary fibre in the causation of disease, comparing Western diets with that of more traditional African societies.

Three names that stand out in history are Dr Denis Burkitt, Dr Hugh Trowell, and Dr ARP Walker.

Dr Burkitt, a surgeon in Uganda, was best known for identifying a particular lymphoma caused by the Epstein-Barr virus in people with chronic malaria, and affecting many people in that part of the world. The tumour was eventually named after him Burkitts lymphoma. But not only was Dr Burkitt a competent surgeon head of surgery for almost 20 years at Makerere University in Kampala, one of Africas leading universities at the time he was also a keen observer and researcher of the differences in the patterns of diseases between the West and more traditional societies.

He identified dietary fibre deficiency as a significant contributor to the high risk of coronary heart disease, obesity, diabetes, dental caries, various vascular disorders, appendicitis and large bowel conditions such as cancer and diverticulosis found in the West.

Simply grouping these diseases together as having a common cause was groundbreaking.

In fact Burkitt came to be known as the Fibre Man and later in his life travelled around the world lecturing on this hypothesis. He died in 1993 after having received many awards and citations. Here is a video of an interview with him.

Dr Hugh Trowell also worked in East Africa as a specialist physician for 30 years and together with Burkitt studied the differences in disease patterns between the West and Africa. He was also the pioneer in the identification of the childhood nutritional deficiency condition called kwashiorkor, and later published original work on the cause and cure of adult-onset diabetes. He died at the age of 84 in 1989. He and Burkitt co-authored the seminal book Refined Carbohydrate Foods and Disease; Some Implications of Dietary Fibre, published in 1975 (the year I graduated from medical school). He was honoured with an OBE from the Queen. Dr Trowell, as with Dr Burkitt was a deeply spiritual man, and after his retirement became an ordained Anglican minister.

Dr ARP (Alec) Walker was a giant in medical research in South Africa. Although not a medical doctor, he worked extensively in diagnostic laboratory and nutritional research. He had a total of 900 published journal articles and letters attached to his name, and I believe he was the head of the South African Institute for Medical Research for many years. In fact he published over 500 articles after the age of 60. There is very little on the internet about him as a person but very much about his research. He died at the age of 94, on the 21st May 2007 (almost exactly 13 years ago) one year after retiring from his post in the National Health Laboratory Service in Johannesburg! Denis Burkitt acknowledged him as the originator of the fibre deficiency/disease theory, but the three doctors worked closely together. There were others involved in the development of this theory, but the above 3 men were the main proponents.

The importance of dietary fibre will become obvious in further articles, but it is noteworthy that the processing of foods as found in many Western foods is responsible for stripping this vital ingredient and thus contributing greatly to many of the Western chronic diseases, now also affecting formerly traditional societies in Africa and the East.

Dietary fibre is found exclusively in plant-origin foods, and is completely absent in animal products such as meat, dairy products and eggs. This is one of the main drawbacks in ketogenic diets, such as the Banting and Atkins diets.

Doctors tend to downplay the observations and research done by people in the past as being unsophisticated, but many of these scientists had keen observation powers and much patience and persistence. Dr ARP Walker also considered South Africa to be a wonderful living laboratory as Western society and traditional African society intersected, and as Westernisation impacted traditional lifestyles, it was possible to monitor and record the changes in disease prevalences resulting from these societal changes.

So, the take-home message for this week is dietary fibre is important. In fact the greatest nutritional deficiency in the West is fibre deficiency. Make sure you get enough each day around 30 gms per person. It may be worth gradually increasing this to allow your bowels to adapt, otherwise you may suffer from a lot of bloating and gas to begin with. Next week we will tackle the controversial concept of leaky gut.

Stay safe.

Kind regards,

Dave Glass

Dr David Glass MBChB, FCOG (SA)

Dr David Glass graduated from UCT in 1975. He spent the next 12 years working at a mission hospital in Lesotho, where much of his work involved health education and interventions to improve health, aside from the normal busy clinical work of an under-resourced mission hospital.

He returned to UCT in 1990 to specialise in obstetrics/gynaecology and then moved to the South Coast where he had the privilege of, amongst other things, ushering 7000 babies into the world. He no longer delivers babies but is still very clinically active in gynaecology.

An old passion, preventive health care, has now replaced the obstetrics side of his work. He is eager to share insights he has gathered over the years on how to prevent and reverse so many of the modern scourges of lifestyle obesity, diabetes, ischaemic heart disease, high blood pressure, arthritis, common cancers, etc.

He is a family man, with a supportive wife, and two grown children, and four beautiful grandchildren. His hobbies include walking, cycling, vegetable gardening, bird-watching, travelling and writing. He is active in community health outreach and deeply involved in church activities. He enjoys teaching and sharing information.

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Turning the Tide: The importance of fibre in your diet - South Coast Herald

By: Lifestyle Desk | Updated: May 13, 2020 4:29:38 pm Ensure you boost your immunity in natural ways. (Source: File Photo/Representative Image)

No one likes falling ill. But for that, you must ensure your immune system is strong. We know that exercising, not smoking, and reducing alcohol intake are some things one can do to stay healthy in the long run, but in addition to this, our diet also plays a crucial role. Eating the right food is half the job done. However, you should know exactly what to eat to keep yourself healthy and your immune system strong, advises Dolly Kumar, founder and director, Gaia, while recommending five superfoods you can consume to boost your immunity and stay at the peak of your health.

Also known as gooseberry, amla has long been used in Indian households to prepare dishes and achaar/murabba. But it is equally well-known for combating common ailments such as cold, sore throat, digestive issues etc. Apart from being rich in antioxidants, amla is enriched with micronutrients which help increase immunity. It acts as a detoxifying agent for the body and is great for eyesight, hair, heart and diabetics as well. Amla also has high fibre content that can aid in weight loss. It can be consumed in various forms like juice, candy or even the raw fruit.

Natures sweetening agent, honey is rich in minerals such as iron, calcium and magnesium. Organic raw honey contains numerous medicinal properties. Its rich antibacterial properties soothe the throat and protect the body against bacteria and fungi, and also boost gut immunity. Honey can be used as a substitute for refined sugar, which is unhealthy and void of nutrients. It is also an energy-boosting food as the fructose and glucose in honey combine to give a sustained boost. Mix honey in warm water and drink it regularly for weight loss, increased immunity and to cleanse the digestive system.

Well-known for being an abundant source of antioxidants, drinking green tea on a regular basis flushes out the toxins from the body. Coupled with polyphenols, catechins in green tea help boost immunity. Although most of us are accustomed to drinking milk tea and might find the taste of green tea bitter and bland, it is known to be one of the healthiest beverages one can consume. Besides, green tea has been known to assist with weight loss too. A warm cup of freshly brewed green tea in the morning will leave you feeling refreshed. Also, aside from improving your immunity by cleaning your body, green tea is a rich source of essential nutrients for glowing skin.

While vitamins and antioxidants are key to a healthy body, proteins and fatty acids are equally important. Spirulina capsules are one of the richest sources of naturally-derived proteins and fatty acids. Along with vitamins and minerals, they protect your eyesight and build your immunity. Spirulina capsules are also known to lower blood pressure levels and maintain healthy levels of cholesterol in the body.

Commonly found in most Indian households, turmeric is treasured for its antibacterial properties and medicinal value. Organic turmeric, which has high curcumin content, is an anti-inflammatory ingredient. These healing properties of turmeric help strengthen your immunity and ward off illnesses.

Apart from consuming these foods to build your immunity, remember to have a balanced diet and drink plenty of water and get adequate sleep for a long-lasting good health!

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5 superfoods to boost your immunity - The Indian Express

Heres yet another reason to try the Mediterranean diet, which is actually not a strict diet at all but a pattern of eating that focuses on fresh, whole foods and avoids highly processed foods.

New research finds it may support healthy aging. And who among us doesnt want to live a long, healthy life? Research published in The BMJ in February 2020 found that the Mediterranean lifestyle helps alter gut bacteria, which, in turn, helps reduce frailty and promote healthy aging.

The gut microbiota of more than 600 people in five European countries were profiled before they began a one-year-long Mediterranean diet. When their gut bacteria were checked at the end of the year, they had better bacterial diversity in the gut, and the bacteria that increased in volume were associated with reduced frailty (improved walking speed, hand strength and cognitive function, and less inflammation).

Just what is a Mediterranean diet? It is based on the dietary habits of people in Italy and Greece. Much of the diet consists of vegetables, fruits, whole grains, beans, herbs, nuts, seafood and olive oil. Poultry, eggs, cheese and red wine are consumed in moderation. Red meat, refined grains, processed foods and sugar-sweetened beverages are only consumed in small amounts.

How can you get started? Start the day with a bowl of oatmeal with fresh berries. Have some tuna over a leafy green salad for lunch and a piece of salmon over brown rice with vegetables for dinner. Enjoy a glass of red wine with dinner, too.

Think fresh, whole foods. As you age, youll be happy you did.

Q: Is it better to eat a bigger breakfast or bigger dinner?

A: It turns out eating a big breakfast compared with eating a big dinner has a significant effect on metabolism, according to research published in the Journal of Clinical Endocrinology & Metabolism in February 2020.

Researchers used a process called diet-induced thermogenesis, which is a marker for metabolism, to measure how the body uses energy after eating. When people ate more for breakfast than dinner, their diet-induced thermogenesis was more than twice as high as when they ate the same number of calories for dinner. A bigger breakfast resulted in lower peaks in blood sugar and insulin.

Researchers found a smaller breakfast was associated with increased sugar cravings throughout the day. Go ahead; have that omelet and whole-wheat toast in the morning. Then go lighter in your evening meal to burn more calories.

We all know whole grains are good for us (and part of the Mediterranean diet plan), but how do you incorporate them into meals? Heres a tasty breakfast using wheat berries. Its from Food & Nutrition magazine.

1 cup raw wheat berries, rinsed

1 cup red pear, diced

1 cup red grapes, diced

1 teaspoon ground cinnamon

teaspoon ground nutmeg

2 cups vanilla yogurt

Rinse wheat berries in strainer and place in a pot with 2 cups water. Bring to boil, and then cover and simmer until wheat berries are tender and most water is absorbed, about 15 minutes. Remove from heat, and drain any remaining water.

Place wheat berries in a medium bowl. Mix in pear and grapes. Stir in cinnamon and nutmeg. To serve, place cup wheat berry blend in bowl, and top with cup vanilla yogurt.

Serves 10 (Serving size: cup wheat berry blend with cup yogurt)

Per serving: 140 calories; 6 grams protein; 28 grams carbohydrates; 1 gram fat; 3 milligrams cholesterol; 4 grams fiber; 12 grams sugar; 38 milligrams sodium

Charlyn Fargo Ware is a registered dietitian at Hy-Vee in Springfield, Ill., and the media representative for the Illinois Academy of Nutrition and Dietetics. Contact her at [emailprotected], or follow her on Twitter: @NutritionRd, or click here for additional columns. The opinions expressed are her own.

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The coronavirus-induced lockdown has given people ample time to follow their creative pursuits. However, it has also given rise to this new wave of quarantine cooking. From trying out the now viral Dalgona (whipped) coffee to making rasgullas and baking cakes, people are constantly sharing pictures of recipes on different social media platforms, demonstrating how they are utilising their time. This quarantine cooking is not just for sustenance, but also for entertainment and stress busting.

With the trend gaining followers every minute, experts have a word of caution for people. They say that as physical activity has reduced now that everyone is indoors, it is better to limit the frequency of high-calorie food items and stick to healthy options.

From trying out the now viral Dalgona (whipped) coffee to making rasgullas and baking cakes, people are constantly sharing pictures of recipes on different social media platforms, demonstrating how they are utilising their time.(Getty Images/iStockphoto)

Dr Vinu Kumar, a Ludhiana-based clean eating and lifestyle mentor, said, In this time of global health emergency, one should try to increase their immunity by opting for healthy alternatives.

Along with staying inside, people should keep a tab on their health. Indulging in a high-calorie diet on a daily basis with no physical activity will only lower the immunity, making one vulnerable to infections. Rather than following the trend, one should set an example by including seasonal fruits and vegetables in the diet, she said.

Eating seasonal fruits and vegetable prepare the body to handle the extreme temperatures. Fruits such as papayas and watermelons have high water-content, causing a cooling effect on the body. Moreover, the fibre is great for the digestive system. Similarly, chutneys made from mixed seasonal fruits and herbs are also beneficial. Indian homemade drinks such as thandai and aam panna should also be included in summer diet, she added.

Rather than following the trend, one should set an example by including seasonal fruits and vegetables in the diet as these prepare the body to handle the extreme temperatures, say experts.(Getty Images/iStockphoto)

Dr Ritu Sudhakar, chief dietician at Dayanand Medical College and Hospital (DMCH), said that anything in excess can be harmful.

One of my acquaintances told me that she has been baking cakes on a daily basis since the lockdown, which is obviously harmful for health. While preparing pizza or desserts at home is a better option than ordering from outside, it should not be frequent. For healthier options, one can use jaggery or honey in place of sugar, add less cheese and more vegetables to a pizza and try different fruit smoothies. Nuts, sprouts, dry fruits and eggs should be added to ones diet to boost the immunity, she said.

To benefit from this trend, one can try new dishes at home rather than eating outside after the lockdown is over, she added.

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Boost your immunity with a healthy diet, say experts - Hindustan Times