Category Archives: Diet And Food

World Health Day: The body needs around 1 gm of protein per kilo of body weight

World Health Day is observed on April 7. This global health campaign is an initiative of the World Health Organization in order to raise awareness about overall health and well-being of people across the world. As part of World Health Day 2020, we are going to talk about proteins and what happens if you do not consume sufficient protein in your diet. Protein is a macronutrient which is required by your body on a daily basis. Depending on your physical activity, diet and lifestyle, you need around 1 gm of protein per kg of your body weight.

From aiding weight loss to building muscles, proteins play multiple important roles in the body. Celebrity nutritionist Rujuta Diwekar, in her book Don't Lose Your Mind Lose Your Weight, says that the primary function of protein is to build and repair your body.

"When we are deprived of a nutrient like protein, weight loss occurs because the body breaks down its muscle to make up for the resultant lack of amino acids. Your lipid profile, cholesterol and triglyceride levels can go up because in the absence of a primary nutrient like protein, the body experiences stress," she writes in the book.

Also read:Khichdi With A Twist: You Have To Try This Protein-Rich Quinoa Khichdi By Shilpa Shetty Kundra

Diwekar says this with reference to one of her clients, who lost weight by being on a fruit-only diet. It helped him lose 20 kgs. At the same time, his haemoglobin levels reduced, his cholesterol levels increased and he also began to look much older.

His diet included no protein, but only carbs, that too in restricted amounts. Also, the diet gave him some fibre. Proteins and fats were being completely avoided.

"Haemoglobin is not just iron but iron (heam) + protein (globin)," she explains in the book.

According to Diwekar, the many preconceived notions about dieting-like dark circles, chopped nails, hair loss, frustration and anger-are all linked to protein deficiency.

Protein deficiency can lead to hair lossPhoto Credit: iStock

Also read:High Protein Diet: Top 4 Facts You Need To Know About High Protein Intake

When it comes to weight loss and eating healthy, you need to consume proteins, carbs and fats all in a balanced way. Carbs and fats are needed to enable the proteins to work properly.

"Our protein requirement stands roughly at 1 gm per kilo of body weight. So if you are a 60 kilo individual, you will need 60 gms of protein in a day," Diwekar says.

This World Health Day, know that eating protein-rich foods are important for weight loss and multiple other functions in the body.

Also read:Weight Loss Tips: Top 5 High Protein Vegetables That Should Be A Part Of Your Weight Loss Diet

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

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World Health Day 2020: What Happens When Your Diet Is Low In Protein? Nutritionist Explains - NDTV News

Just because youre stuck inside these days doesnt mean you cant eat well. But coming up with healthy meal ideas daily and actually having the ingredients you need can be a challenge.

Thats where healthy meal delivery services come in. There are so many options out there right now that can you pick one that meets pretty much any dietary need. There are meal delivery services designed for overall healthy eating, as well as ones created for people following diets that are gluten-free, all organic, Paleo and even vegan.

Theres even variety with the meal delivery services themselves. Some offer meal kits with recipes and ingredients that are already portioned out; others will send you meals that are already created. Some even feature everything you need to make smoothies at home.

Of course, there are a lot of options out there to choose from. Not sure where to start? Check these healthy meal delivery services.

Sakara Life sends users 1oo percent plant-based, organic ready-to-eat meals. The company has a slew of different options, ranging from getting breakfast, lunch and dinner delivered two days a week for $169, up to five days a week for $420. Sakaras meals come from a set weekly menu that rotates weekly and seasonally. Dishes include things like a sweet potato Thai burger, strawberry maca shortcake and lentil bowl with beets and macadamia feta.

Freshly send you healthy meals that you can heat in two minutes. Freshly customers simply choose their lunch and/or dinner from the companys weekly menu offering, and its delivered on the day of your choosing. Meal options include herbed chicken romesco, super pesto and sausage fusilli and slow-cooked beef chili. Meals show up fully cooled and all you have to do is heat them up. Freshly service will cost you anywhere from $46 a week for four meals to $96 a week for 12 meals.

Hungryroot takes a slightly different spin on meal delivery services. The company lets you choose how much food you want to receive 11 items for $69, 16 items for $99 and 21 items for $129. Its basically like a really nice grocery service that gives you the tools you need to make delicious, healthy food. Items include things like shaved Brussels sprouts, rainbow veggie mix, Beyond burgers and ancient grain pancake mix.

Daily Harvest has a thing for stuff that comes in cups. The company focuses on serving up soups, smoothies, chia parfaits, oats, harvest bowls and lattes. Some dishes are gluten-free, vegan or keto-friendly, and Daily Harvest lets you pick and choose what will be delivered to your door. The company offers up both weekly and monthly plans that run from $48 for six cups to $168 for 24 cups.

Sun Basket serves up organic, non-GMO and sustainable meals that can meet the dietary needs of vegetarians, as well as those who are gluten-free or on a Paleo diet. the foods include things that have simple cooking instructions, as well as ones that you just have to heat up. Sample dishes include things like a southwestern turkey and sweet potato skillet, quinoa black bean tacos and butter chicken with basmati rice. The brand offers up different plan options, but four recipes a week for two servings each will cost about $88.

Factor75 sends prepped meals your way. All you have to do is heat them up in the microwave or oven. Dishes include Italian roasted pork, Paleo BBQ salmon and jerk jackfruit on coconut rice. Prices range from $60 for four meals a week to $198 for 18 meals a week.

Snap Kitchen sends you ready-to-eat meals that are healthy and delicious. Each meal comes in microwave- and oven-safe containers, so no need to dirty up dishes. Meals can be personalized to fit your dietary needs and include dishes like almond butter pancakes, cauliflower satay bowl, and chicken piccata. Plan options include your choice of six meals for $70 a week and 12 meals for $115 a week.

Cooking for kids can be a challenge, and thats where Yumble comes in. The meal delivery service is specifically geared toward kids (who are notoriously picky eaters) and serves up a range of fun, healthy meals that are fully cooked and ready to heat. Dishes include things like savory meatballs and veggies, pizza pockets with broccoli parmesan and gluten-free mac n cheese and veggie-packed nuggets. Prices range from $48 for six meals a week to $72 for 12 meals a week.

Veestros meals are 100 percent plant-based and organic, and theyre preservative-free. The meals arrive frozen just heat them up, and youre good to go. Entrees include options like carrot Osso Bucco, golden chickpea stew and Asian noodle salad. Plans include 10 meals for $117, 20 meals for $216 and 30 meals for $297.

More:
9 Of The Best Healthy Meal Delivery Services - Trailwatch

Stateside's conversation with Dr. Arash Javanbakht and Alison Miller

Pretty much everything about the COVID-19 pandemic has been stressful.

Dr. Arash Javanbakht, director of the Stress, Trauma, and Anxiety Research at Wayne State University, says situations COVID-19 has forced on us create major stress triggers. Stay-at-home orders and social distancing have caused abrupt changes, leaving us feeling a lack of control. Javanbakht and Alison Miller, associate professor of public health at the University of Michigan, gave some advice on how to cope with stress and some tips to get a handle on the situation.

Go on a news diet

Even before there was a worldwide pandemic, the news could seem overwhelming. Now, with countless hours to just sit and scroll, all of the new information can feel crushing. Javanbakht and Miller both recommend keeping a healthy news diet and not constantly checking on new updates.

Limit your exposure to news, just get what you want to know, Javanbakht said. Dont get obsessed with it. At least give yourself several hours of break from the news.

Stick to your routines

Working from home or being out of work completely have thrown many people for a loop. One way to mitigate this stress and confusion is for people to try and maintain the schedules they had before COVID-19. Javanbakht says that its important to go to bed and wake up as usual and eat at regular mealtimes.

He also heard a creative tip from one of his patients about maintaining a sense of normalcy: keeping your commute schedule!

In the morning and late in the afternoon, in the time we were supposed to be commuting to work, we now go for a walk every day.

Kids and parents alike have had their routines thrown off by schools being closed. This can be very stressful for both. Allison Miller recommends parents be aware that this is not a normal time period.

Take a moment for yourself to de-stress and give yourself a break. Also: to be kind to yourself and forgiving of parenting goals that you have under normal circumstances that you might let slide during these circumstances.

Stay social

Javanbakht and Miller agree the term social distancing can be misleading.

I would love people to call it 'physical distancing,' Javanbakht said. We can be physically distant and safe and not be asocial. The idea of social distancing from other people, not being connected to others is scary to us. We are social creatures.

He says there are many ways to be social and physically distant: having happy hours with friends over Zoom, exercising at home and FaceTiming their friends. Miller says its important to reach out, especially to friends and family you may not talk to as often in regular life.

Go outside

Miller recommends taking a walk, if possible, and thinking of it as a restorative activity.

If we can go outside, if we can be in a little bit of nature, we also know that from research, looking at nature and experiencing nature can be calming to the biological stress system.

If you do plan on going outside remember to practice physical distancing, which means staying at least 6 feet away from other people.

You can hear the full conversation above.

This article was written by Stateside production assistant Olive Scott

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Staying afloat during the mental health challenges of COVID-19 - Michigan Radio

A new report is urging New Zealand to reduce its reliance on animal agriculture in favor of plant-based farming.

The Green Protein Reportpublished by The Vegan Society of Aotearoaencourages New Zealands government to support plant-based farming for environmental, health, and ethical reasons.

We have one of the highest methane emissions per capita, our soils are being eroded, our native wildlife has been decimated and we are losing our clean and green image even further in the eyes of the world, the Vegan Society stated in a press release.

The report also explored the health benefits of a whole-food, plant-based diet.

As a result of our excessive consumption of meat and dairy, it continued. Kiwis have become obese and at risk of developing type 2 diabetes, we suffer heart attacks and get cancers, all of which can be reversed by a fully plant-based diet, using mostly wholefoods.

International nonprofit animal welfare organization World Animal Protection ranks 50 countries around the world based on their animal welfare standards. It recently ranked New Zealand in 30th place. In 2014, New Zealand was ranked in first place.

In spite of claiming that animals are sentient beings, we do not treat them as such. It is no longer acceptable to treat animals as commodities, the Vegan Society added.

New Zealanders are already shifting away from meat to plant-based foods.

A study from 2019commissioned by non-profit think tank Food Frontier and plant-based food brand Life Health Foodsrevealed that approximately one-third of New Zealanders limit their meat intake.

The report found one in three New Zealanders consciously limited the amount of meat they consumed. They primarily did so for health reasons, but also for animal welfare, cost, and the environment.

Studies show the environmental impacts of factory farming are much higher than the farming of whole, plant-based foods. New Zealanders shift in eating habits could help to reduce the countrys food-related greenhouse gas emissions (GHGs).

Recent research by the University of Otago found a population-wide shift to a plant-based diet could reduce the countrys GHGs by as much as 42 percent.

Summary

Article Name

New Zealand Pushed to Replace Animal Agriculture With Plant-Based Crops

Description

A report is urging New Zealand's government to reduce its reliance on animal agriculture in favor of plant-based farming for the sake of the environment.

Author

Audrey Enjoli

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LIVEKINDLY

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New Zealand Pushed to Replace Animal Agriculture With Plant-Based Crops - LIVEKINDLY

Easily one of the fastest-growing dietary trends of recent times, the Keto diet has now taken a backflip. According toa new study, Ketogenic dietmay cause harm if followedfor long periods, youngsters tend to do. Published in an online journal called Nature Metabolism, the study by Vishwa Deep Dixit of Yale School of Medicine, US, was carried out on mice which were put on a Keto diet. At first, the mice showed a reduction in blood sugar levels and inflammation. After a week, they started becoming obese.

The research went on to highlight the interaction between metabolism and the immune system, how these coordinate and maintain the functioning of healthy tissues.It was found that a Keto diet expanded gamma-delta T-cells, which leads to weight loss. But if followed for long periods, the diet program increases protein, and subsequentlyfat. This is because protective gamma delta T-cells are lostin the fat and, therefore, metabolism suffers. According to experts, in a Keto diet body gets 99 percent calories from fats and one percent from carbs. In the absence of carbs, thebody's glucose level starts plummeting and the body begins burning fat to raise the energy level.

This process produces a chemical called ketone bodies, that work as an alternative source of fuel. In a Keto diet, the pathway of metabolism changes as a source of energy production and energy consumption of the body changes. It adopts alternate metabolic pathways and uses stored carbs and fats as energy sources and one starts reducing weight fast. But when people start consuming unhealthy processed fats instead of heathy ones like nuts, cheese, whole eggs, seeds and others, the body starts storing fat that leads to obesity, saysDr Priyanka Rohatgi,Chief Nutritionist, Apollo Hospitals, Bangalore.

According to recommendations of the Indian Council of Medical Research, one kg body weight requires one gram of protein. If someone is 50 kg then he/she needs 50 grams of protein daily.For growing children, we recommend one and a half grams. Similarly, for those who play sports we advice two grams. But in Keto diet, stones in the kidney can be formed if followed continuously and to absorb this access in protein, the kidney has to work very hard, thus harming the organ, says Dr Arvind Bagga, Paediatric Nephrologist, AIIMS, Delhi.

In addition to this, when fat starts burning in the body, too many ketones start getting stored. The condition is called ketoacidosis. Due to this, the blood becomes acidic and could lead to liver, kidney, and brain damage. Keto diet leads to a deficiency of minerals and vitamins in the body as a low-carb diet lacks key nutrients like magnesium, calcium, potassium among others. Deficiency of these leads to nausea, vomiting, and constipation. It also disturbs metabolism, says Dr Shreekant Sharma, Senior Consultant, Internal Medicine, Moolchand Hospital, Delhi, adding, Carbs are also essential for maintaining a healthy gut. They are a good source of fibre that promotes clean gut but most of the fibre rich foods such as banana, grapes, savoury beans, crunchy peas and others are excluded from the diet.Keto is completely discouraged for the elderly, diabetics, those with static lifestyles or ones suffering from any kindof kidney ailments.

The picture is not completely bleak. Keto has advantages too such as being healthy for children suffering from an epileptic seizure. Its also observed to work well for certain types of cancer as it stresses cancer cells. People with acne and PCOD may benefit as it reduces the production of hunger hormones. The bottom line is to choose wisely. Think about your bodys requirements and practise balance.

WATCH OUT

Keto diet leads to a deficiency of minerals and vitamins in the body as a low-carb diet lacks key nutrients like magnesium, calcium, potassium among others. Deficiency of these leads to nausea, vomiting, and constipation. It also disturbs metabolism. Keto is discouraged for the elderly, diabetics, those with static lifestyles or ones suffering from kidney ailments.

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Keto takes backflip after new study finds it may cause harm if followed for too long - The New Indian Express

Ad Age is kicking off a new series, Creative Under Quarantine, in which were asking agency execs to document their lives in isolation from the COVID-19 pandemicthe good, the bad, the frustrating, the funny and the mundane.

For the first edition, we have Gustavo Lauria, co-founder of agency We Believers, the shop behind the multiple Lion-winning "Edible Six-Pack Rings" and notable work for Burger King like the "Traffic Jam Whopper." Here, he tracks a week of his life in isolation across two continents, in which he went from his home in New York City (before the pandemic hit hard) to Buenos Aires, Argentina to be closer to his family. For his shop, working remotely is the norm. Headquartered in "the cloud," We Believers' 27 staffers are spread out across New York, Buenos Aires, Mexico City, Miami and Houston. But being isolated during the crisis threw a new hitch into the process, at least for its founder.

If you have a quarantine story to tell, get in touch with Ad Ages Creativity Editor Ann-Christine Diaz at [emailprotected].

THURSDAY4 PM (NYC) The kid who lives in apartment 6H just asked if anyones told me I look like Tony Stark. Id heard the comparison before, but this time it rang truer than others. While Im clearly not the kind of guy who would risk his life just to save the universe, at this particular moment I feel Im tapping into a superpower. The power of keeping cool while staying home all day every day. Thats basically my routine since we founded We Believers. The whole company works remotely from home. Six times a week between waking up and going back to sleep, I write, bounce ideas around, videoconference with the team, do a little meditation, try to stretch out the pain in on my left side, watch comedies, eat ham andcheese, sometimes burgers, perhaps a little ice cream (always stracciatella) then drink a beer or two. Its a far cry from fighting Thanos, but if whats being asked of everyone is staying indoors, it wont freak me out in the least.5PM I have to run to JFK. My mom convinced me that New Yorks gearing up to be the next hotbed of coronavirus. Plus, she needs me in Buenos Aires and the Argentine government will be closing the countrys borders first thing tomorrow morning.8 PM I cant believe Im cleaning the row of my 27K seat with a 99.9% effective alcohol-based wipe. What if this COVID thing is part of the other 0.1%?9 PMBEER! Thats what I said three times to the flight attendant with no success. I wonder if its my accent or the facial mask Im wearing 9:15 PM I just realized Im hiding from a pandemic virus behind a paper mask that the super of my building forgot after painting my apartment.

10 PM Its a bumpy ride. So bumpy, I worry I might die before the virus has a chance to kill me. Meanwhile, theguy with a ponytail sitting in 26G is loudly sharing his pseudo-scientific theory that the planes AC is so cold that it will kill any virus.

Originally posted here:
Creative Under Quarantine: Gustavo Lauria on DIY haircuts, CBD and working remotely with BK and Corona - AdAge.com

Did you know that the popular Diet Coke and Mentos soda geyser experiment works better at higher altitudes? Or that the average size of the bubbles formed on the scotch mints is about 6m? Now you do, thanks to the wonders of science and those with a bubbling passion for it.

A chemistry professor and a high school teacher climbed mountains and hiked across deserts in America to find the perfect spot to spike bottles of Diet Coke with Mentos.

I decided to do these experiments because I not only love the Diet Coke and Mentos experiment, but I have been studying all about it for 15 years now, Tom Kuntzleman, a chemistry professor at Spring Arbor University, Michigan, told The Register this week.

This made me wonder if the decreased air pressure at higher elevation allowed the experiment to work better

A few years ago I did the Coke and Mentos experiment at a friends house who lived at 6,000-feet elevation in Colorado. I was surprised at how well it worked compared to my normal experience. I live in Michigan at about 1,000-feet elevation. This made me wonder if the decreased air pressure at higher elevation allowed the experiment to work better.

The chewy confectionery acts as a catalyst, accelerating the release of carbon dioxide dissolved in the fizzy drink as a gas in a process known as nucleation. This rapid production of CO2 gas bubbles, particularly after the candy has sunk to the bottom of the bottle, forces the liquid out of the coke bottle, and forms a Coca-Cola geyser. It's a physical rather than a chemical reaction.

Now, the aforementioned duo have gathered enough data to figure out the equation that measures the critical size of the bubbles that have to form on the piece of candy to create the frothy eruption. They have to be larger than 3m any smaller and they wont grow big enough to rise up and out of the bottle.

Fizzy drinks including Diet Coke are pumped with carbon dioxide and sealed under pressure. Cracking open a can of the stuff releases that pressure and some of the CO2 dissolved in the sweet liquid makes its way back out as gas, creating the hissing sound. Most of it stays inside the drink, creating the tingling foamy sensation when its consumed.

Adding a Mentos candy to the Diet Coke causes more carbon dioxide to escape. The rocky surface of the candy has countless little cavities to trap little bubbles of gas, giving them a space to accumulate until they become buoyant enough to float to the surface. After each bubble escapes, another forms in its wake; the process is repeated numerous times to create a powerful release of carbon dioxide gas. This is amusing to many internet users.

Kuntzleman and his school teacher colleague Ryan Johnson teamed up to see if higher altitudes did indeed produce more powerful soda geysers. Johnson trekked up Pikes Peak, part of the Rocky Mountain range in Colorado 14,108 feet above sea level, and recorded his results.

Meanwhile, Kuntzleman drove across the Death Valley desert, 43 feet below sea level, and up Mount Mitchell, the highest peak in the Appalachian Mountains, 6,638 feet above sea level to perform more experiments.

"If you only count Diet Coke, Mentos, and materials associated with running the experiments it probably cost around $150," Kuntzleman said. "If you start factoring in travel, payment for entrance to national and state parks, cost of gas Id rather not think about it."

The Diet Coke bottles were kept at 27 degrees Celsius (80.6 degrees Fahrenheit). Each one produced much more foam at higher elevations, likely due to lower air pressures that allow the bubbles to expand more easily, though that explanation is not confirmed.

The duo measuring the foam output at a low altitude, left, and high altitude. Credit: Kuntzleman and Johnson

The study has been published in the Journal of Chemical Education. While it may not be Nobel Prize worthy research, Kuntzleman said the experiment is still a neat way of demonstrating fundamental processes like the ideal gas law.

Because Im a chemistry teacher, I find the results to be very useful in my classroom. For example, the Diet Coke and Mentos experiment is strongly related to how CO2 gas pressure affects the amount of CO2 that dissolves in water," he told us.

"Therefore, discussing the results of my Coke and Mentos experiments provides a great platform to introduce students to various impacts such as ocean acidification associated with increased CO2 in the atmosphere from burning fossil fuels.

Sponsored: Webcast: Build the next generation of your business in the public cloud

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Where's the best place to add Mentos to Diet Coke for the most foam? How big are the individual bubbles? Has science gone too far? - The Register

What does your trainer always tell you at the end of the workout?

In your exercise routine, do that last squat if you want to achieve your goals. But you skip the final reps because youre afraid youll later feel pain. Well, inflammation is part of muscle training because as you exercise you generate small tears and cause muscle damage. The consequence is that the tissues grow back stronger and with higher intensity, but the repair process is quite painful, especially when you hit the gym hard. Gym enthusiasts often state that no pain, no gain. But should you suffer to get that 6-pack ab? You should no longer skip the last exercise because finishing a good workout brings you a sense of empowerment and triumph.

Pain is a part of building muscle mass. And where do you count that nowadays you can use many methods to relieve side-effects? CBD is one of them. Lets find more about it.

Why are you sore after working out?

No matter how long youre working out, it can be a month or 10 years, you still feel sore after workouts. Some sessions leave you sore for days. The NHS states that according to how extensive the damage to muscle fibres is, the intensity and longevity of pain can vary. After exercising the muscles, they become inflamed and trigger your body to respond and repair. The entire process generates stiffness and soreness.

How CBD promotes muscle recovery after exercise

CBD has many documented health benefits, and one of the most known ones is that it helps to alleviate post-exercise inflammation. In 2018, specialists published Frontiers in Neurology, and they revealed that CBD is effective in improving overall health and reducing inflammation related to exercising.

Specialists still explore the benefit of CBD oil for exercise-induced inflammation, but research shows promising results, so it makes sense to use products containing CBD to lower inflammation and speed muscle recovery.

Does it influence pain perception?

Sports enthusiasts have many reasons to think CBD can speed muscle recovery in people who train regularly. CBD Oil is effective in reducing exercise-induced inflammation and supporting muscle recovery.

CBD oil also can help promote a sense of calm which can help with sleep patterns. And everyone knows that sleep helps support overall wellness in athletes who are looking to promote muscle recovery.

CBD encourages restorative sleep

If you work out regularly, you know its important to rest after a strenuous session. Your body integrates the aspects of the exercises you perform while you catch a wink, and a lack of sleep can undermine all your efforts. When you sleep properly, you offer your body and mind time to recover, boost energy levels, and restore muscle fibers. But sometimes, a herculean workout stops you from falling asleep. CBD can help you when sleep is a challenge.

Incorporating CBD oil in your post-workout recovery routine can help your body relax and will even support your healthy sleep cycles. You can also use it an hour before bedtime or try a gummy with CBD and melatonin if youre looking for additional support. Sports enthusiasts often drink a sleep cocktail that contains tart cherry juice, grape juice, and CBD oil.

You can also combine CBD with any tea you like to drink. Its recommended to try mint tea because its a natural relaxer, and a warm drink helps your body unwind.

Sleep is crucial for muscle recovery because during workouts you use them extensively and only sleep can help them heal.

Can athletes use CBD?

Athletes should always check with their doctor if they can include CBD products in their diet. They need to consider their tolerance and body size because CBD comes in many forms, from oil to balms, tinctures and creams.

Athletes often drink a post-workout smoothie to improve their energy levels after exercising. But they should know that a healthy diet balanced in carbs and protein is the key to building strength and restoring muscles. Adding the recommended serving size of CBD oil in their smoothie can give their body a boost after an exhausting workout.

A great post-workout smoothie recipe includes 1 scoop of chocolate protein powder, a cup of Greek yoghurt, 1 T of natural peanut butter, 1 oz milk, 5 ice cubes and CBD oil.

How should you use CBD for recovery?

Most fitness enthusiasts use CBD oil because they can easily add it to their smoothies and take it after a workout. But beyond this form, its also sold in capsules, creams, hemp infused balms and edibles. So you need to determine what form is the most helpful for you. But before using any CBD product determine how much CBD you can take according to your weight and age. Check the providers suggested serving size guidelines and get in touch with your doctor to find out if you can use it. It reacts differently in different bodies, so take a small amount first and then gradually build up to the recommended daily serving size.

CBD is crafted in nature and perfected by science and every fitness passionate recommends choosing the path with the fewest risks when training. You need something to speed muscle recovery and reduce inflammation post-exercise, so try something natural first. Even if theres still much to be discovered about CBD products, they have beneficial effects for the body.

CBD for exercise-induced inflammation is an interesting subject, and more and more scientists have focused on it lately because they want to find out how it influences inflammatory biomarkers.

More:
Do that last squat CBD can help reduce exercise-induced inflammation - SF Weekly

Claudia TotirGetty Images

If you're into the gym in a big way, specifically bodybuilding, you may already be familiar with a new eating plan that's gaining traction, known as 'The Vertical Diet'. We asked registered nutritionist and dietician, Susie Bond, from Health First, to explain whether or not the diet is safe, who typically does it and what foods are included.

The Vertical Diet was designed as a muscle-building, performance-based diet for bodybuilders. However, it's recently been marketed as a weight-loss diet for casual gym-goers. "For background, the diet was developed by pro powerlifter/body builder Stan Efferding to help build muscle and fuel athletic performance," says Susie. "To do this, the diet consists of nutrient-dense foods that meet the body's need for vitamins and minerals and easily digested carbohydrates for energy."

The Vertical Diet is named as such because it's pictured graphically as an upside-down T. "Imagine that the base of the T is represented by foods rich in vitamins and minerals, and the vertical portion of the T is made up of red meat and white rice," notes Susie. Essentially, the basis of the diet is that it allows people to consume larger amounts of food without getting full, resulting in higher calorie consumption and more energy. It's also very heavily focussed on meat, so isn't suitable for vegetarians or vegans.

"To follow the diet as written, a person would consume small amounts of a limited selection of foods daily, with the primary source of calories coming from red meat and white rice," explains Susie.

Foods you can eat on the Vertical Diet:

Foods to avoid on the Vertical Diet:

Fans of the eating plan say one major benefit is that it allows athletes to consume high amounts of calories and nutrients to increase energy, muscle growth and strength, without causing digestion issues. "However, the diet is extremely restrictive and doesn't allow room for all the necessary nutrients your body needs," adds Susie. "Many of which are essential for digestive health."

The cons include:

"The Vertical Diet is more of a short-term, performance-focused diet, not necessarily a lifestyle change," says Susie. "It's important to note that the main reason people follow it is to support muscle growth and digestion in bodybuilders." Bodybuilders, weightlifters, and athletes see the diet as a way to increase calorie consumption, but maintain gut health, on a temporary basis.

"Generally speaking, the Vertical Diet is highly restrictive and doesn't allow for enough of the nutrients your body needs to stay healthy," says Susie. "The diet places a focus on red meat as the primary source of your protein, but high red meat consumption is linked to heart disease, some cancers, kidney problems and digestive issues." Overall, a more balanced and nutrient-rich diet is a healthier option for the average gym-goer.

"Depending on the individual's nutritional needs, the Vertical Diet can be helpful for bodybuilders, competitive weightlifters and athletes that need to support muscle growth," notes Susie. "It could be useful to people looking to lose weight but there are healthier diets that can help someone lose weight that don't cut out so many beneficial nutrients."

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The Vertical Diet: a nutritionist explains all you need to know - cosmopolitan.com

As cases of coronavirus continue to rise, taking daily precautions such as washing your hands, social distancing, exercising and getting enough sleep is key to lowering risk of infection.

But maintaining a healthy diet to help boost your immune system may also give you an edge. It's important to note that no research has been done on foods that help fight against COVID-19 specifically.

However, previous studies have found that eating certain foods can improve your health and strengthen your body's ability to fight other invasive viruses.

Here are nine expert-approved foods to stock up on during your next grocery store trip, along with creative ideas on how to add them to your diet:

Broccoli is also rich in vitamin C. Just half a cup contains 43% of your daily value of vitamin C, according to the NIH.

"Broccoli is packed with phytochemicals and antioxidants that support our immune system," says Sarin. It also contains vitamin E, an antioxidant that can help fight off bacteria and viruses.

According to the Dietary Guidelines for Americans, vitamin C is one nutrient Americans aren't getting enough of in their diet, so finding simple ways to add it in is crucial.

"To get the most out of this powerhouse vegetable, eat it raw or just slightly cooked," says Sarin. "I love sauteing broccoli with garlic and Parmesan, or stir-frying with bell peppers, ginger, garlic and mushrooms."

Chickpeas contain a lot of protein, an essential nutrient made of amino acids that help grow and repair the body's tissues. It's also involved in synthesizing and maintaining enzymes to keep our systems functioning properly,according to the Academy of Nutrition and Dietetics.

"Chickpeas are also packed with zinc, which helps the immune system control and regulate immune responses,"Emily Wunder, a dietitian and founder of the nutritious recipes siteHealthier Taste, tells CNBC Make It.

Roasted chickpeas are great as a quick great snack or salad topper. Make sure they're completely dry before roasting. Then add a few tablespoons of oil (vegetable, canola or grapeseed oil all work well) and bake at 400 degrees Fahrenheit, stirring halfway through until they're crispy.

For a nice kick, Wunder suggests adding some salt and paprika.If you're using canned chickpeas, she says you'll want to rinse them thoroughly to cut down on sodium content.

Wunder enjoys half a cup of strawberries to get 50% of her vitamin C needs for the day.

"Vitamin C is great for strengthening your immune system," she says, because it can help protect cells from damage caused by free radicals that we're often exposed to in the environment.

Wunder recommends adding chopped strawberries to yogurt, oatmeal or on top of whole wheat toast with peanut butter. "Of course, they go well with smoothies, too," she says.

"Not only is garlic full of flavor, but it's packed with health benefits such as lowering blood pressure and reducing risk of heart disease," according to Sarin. "Garlic's immunity-boosting abilities come from its heavy concentration of sulfur-containing compounds, which can help fight off some infections."

Garlic has been shown in the past to help ward off the common cold. In a 2001 study published in Advances in Therapy, participants who took garlic supplements were less likely to catch a cold. And those who did get infected recovered faster than participants in the placebo group.

It's an easy vegetable to work into your diet, says Sarin. You can add to it anything from pasta sauce and salad dressings to soups and stir-fry dishes. She suggests aiming to consume two to three cloves per day.

"While sun exposure is the best source of vitamin D, it can also be provided by some foods, including mushrooms," says Wunder.

A 2018 review of mushrooms as a vitamin D source found that the "sunshine vitamin" can help enhance the absorption of calcium, which is good for bone health, and may also protect against some cancers and respiratory diseases.

Mushrooms are great as a side dish or appetizer. Wunder recommends roasting them at about 350 degrees Fahrenheit, using one to two tablespoons of oil, minced garlic and a dash of salt and pepper. For something more flavorful, bake button mushrooms stuffed with cheese, onion andartichokehearts.

"Spinach is rich in vitamin C and full of antioxidants that help shield our immune cells from environmental damage," says Sarin. "Plus, it has beta carotene, which is the main dietary source of vitamin A an essential component of proper immune function."

Like broccoli, it's best to consume spinach raw or slightly cooked. To incorporate more spinach into your diet, Sarin suggests blending it in a smoothie, cooking it with your morning eggs or, as an easy side dish, lightly sauteing with garlic.

"Yogurt is a great source of probiotics, which are good bacteria that can help promote a healthy gut and immune system," says Sarin.Recent studies have also found probiotics to be effective for fighting the common cold and influenza-like respiratory infections.

Sarin recommends choosing plain yogurt rather than anything too flavored or sweetened and topping it with fruit and honey. "Or, you can add it to your favorite post-workout smoothie," she says.

Those on a dairy-free diet can still benefit from almond-milk and coconut-milk yogurt options.

"Sunflower seeds are high in vitamin E, which works as an antioxidant and helps boosts the immune system," says Wunder.

Small but mighty, just one ounce of dry-roasted sunflower seeds can give you 49% of your daily value of vitamin E, according to the NIH.

Line a baking pan with parchment paper and roast unshelled sunflower seeds at 300 degrees Fahrenheit until they're lightly browned. Then add the seeds to your salad or toss them with roasted vegetables. You can also use raw seeds in place of pine nuts for some homemade pesto.

Brittany Anas is a health and nutrition reporter. She has written forHealthDay, Women's Health and The Denver Post. Follow her on Twitter @BrittanyAnas.

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Stock up on these 9 healthy foods to boost your immune system during coronavirus, says doctor and dietitian - CNBC