Category Archives: Diet And Food

Plant-based diet in the recent past has grabbed the limelight for its several health benefits. From promoting weight loss to healthy functioning of kidney, the plant-based diet has been touted to be beneficial for several people. Adding on to the list of its goodness, a recent study has suggested that following plant-based diet, along with avoiding junk foods, can be heart healthy for people. As compared to people who do not eat plant-based diet, this other set of people can keep heart diseases at bay for a much longer span of time.

As per a report in IANS, the researchers of the study tracked more than 2,000 Greek adults over a 10-year period, beginning in 2002. Participants were asked to complete a detailed food frequency survey at the time of enrollment, after five years and after 10 years.

Also Read:7 Best Plant-Based Recipes To Try At Home: Oats Khichdi, Som Tam Salad & More Recipes to Check

At the end of the study period, researchers analysed the relationship between diet and the development of cardiovascular diseases using a dietary index that divided participants into three groups based on the number of animal-based foods (which included meats as well as animal-derived products such as eggs and dairy) they consumed per day, the report read.

As per the study's lead author Demosthenes Panagiotakos, Professor at Harokopio University of Athens in Greece, "The findings highlight that even a small reduction in the daily consumption of animal-based products - principally the less healthy foods, such as processed meat products - accompanied by an increase in healthy plant-based foods may contribute to better cardiovascular health.

Also Read:Planning To Go Vegan? You May Just Contribute To Global Climate And Economy

The study also suggested that even in plant-based diet, healthy foods can any day be beneficial to human health than snacking on the unhealthy ones that increase the cardiovascular ailments risks.

The research, as per the IANS report, is scheduled to be presented at the American College of Cardiology's Annual Scientific Session Together with World Congress of Cardiology on March 28-30 in the US.

Also Read:What Is Junk Food? Why Is It Bad For You?

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Say Yes To Plant-Based Diet And No To Junk Food For Healthy Heart, A Study Says - NDTV Food

Coronavirus cases continue to surge throughout the United States and experts say some portions of the country are beyond containment.

The wide-spread virus has a high person-to-person transmission rate and is beginning to seriously affect younger adults, not just older generations.

According to a reportby the Centers for Disease Control and Prevention that tracked the first 2,500 cases in the U.S., nearly 40% of COVID-19 patients who were hospitalized were between the ages of 20 and 54.

Those who are infected and dont require hospitalization are instructed to stay home, but that still leaves families androommates vulnerable.

So, what can one do to keep loved ones safe while recovering at home from COVID-19? And what can caregivers do to stay healthy?

Dr. Raphael Viscidi, an infectious disease specialist at Johns Hopkins Medicine, said respiratory viruses are commonly transmitted between people with the closest and prolonged contact.

Reports that are coming out of China suggest that many, if not most, of (coronavirus)transmissions are coming from family units, he said.

The goal is to reduce social contact, the duration of contact and the environmental space shared with a sick person on a day-to-day basis.

That starts in the bedroom.

Its a very small shared environment with a high probability the virus is present, Viscidi said. The bed itself is a surface where a sick person is depositing the coronavirus with just a cough or sneeze.

Harvard Medical School recommends caregivers use aseparate bedroom while the infected person issick. Viscidi said the recommended self-quarantine time is at least 14 days.

In addition to their own bedroom, Harvard is also recommending the sick person have their own designated bathroom so no one else in the house is exposed to contaminated surfaces.

You spend time in the bathroom, Viscidi said. Theyre trying to identify places where someone whos sick is more likely to be spreading the virus.

Bathrooms have surfaces touched on a daily basis, such as faucets, doorknobs, toilets and sink counters. Theyre also relatively small, increasing the risk ofexposure.

When a person is sick with coronavirus, they release the virus into the environment through coughing or just breathing.

The virus may remain infectious in the air for hours. A study published Tuesday in the New England Journal of Medicine found viable virus could be detected in the air for up to three hours.

Were not by any way saying there is aerosolized transmission of the virus but this work shows the virus stays viable for long periods in certainconditions, so its theoretically possible, study leader Neeltje van Doremalen at the National Institute of Allergy and Infectious Diseases told the Associated Press.

The virus is transmitted through droplets that fallquickly and can exist on surfaces as well, perhaps for as long as three days depending on conditions. Although, Viscidi noted that transmitting the virus through a surface is very low unless an individual is constantly touching the surface for a long time.

In order to minimize that risk, the CDCrecommends having good airflow or ventilationin the form ofair conditioning or a simple open window.

Dr. Joseph Khabbaza, a pulmonary and critical care physician at the Cleveland Clinic, said all standard rules apply when it comes to food preparation.

Washing hands and disinfecting kitchen surfaces are common practices in the kitchen, even if no one is sick in the house.

The frequent cleaning of surfaces is really the key in those settings, he said.

Khabbaza also said its important to maintain the recommended distance of six feet away from a person in all rooms but especially in the kitchen.

There are a number of ways to serve an infected person food, Khabbaza said. It can be left by the door to be retrievedor leftin the kitchen for the sick person to comeout and eat.

Caregivers can enter theroom as long as the patient is wearing a mask. The caregiver alsocouldwear a mask if more are available.

Although there is no specific diet for coronavirus patients, Khabbaza said they may not have an appetite and may only want soup or crackers.

Harvard Medical School advises family members not to share household items such as dishes, drinking glasses, cups or eating utensils with the sick. After use, they should be washed thoroughly.

Keeping the sick person's bedroom and bathroom door closed can provide an extra layer of precaution.

Its an extra physical barrier that no droplets are leaving that space, Khabbaza.

However, he points out its not likely a particle is able to travel far, surviveoutside the bodyand infect a healthy person.

Wiping surfaces, frequenthand-washing and avoiding the face are more crucial to minimize transmission of the virus even in settings that arent contained.

Limiting contact is the name of the game, and in our modern world, its become much easier with the use of technology.

Family members can limit contact by using computers, cellphones and tablets to message and call loved ones while they are sealed safely inside their designated bedrooms.

Khabbaza stresses the importance of comforting sick people in their time of need.

Its almost impossible not to feel that anxiety just with this climate and environment, he said. Theres a big benefit of minimizing that anxiety, making sure that youre relaxed around your loved one is important.

Hesuggested using FaceTime or Skype to communicate with people who are sick instead of just messages and calls.

Thats one way you can have lots of conversation and laugh together and see each other smile while still being at very low risk of transmission, Khabbaza said.

The CDC and Harvard Medical School advise caretakers to place all used disposable gloves, facemasks and other contaminated items in a lined container before disposing of them with other household waste.

While Viscidi said its not necessary to double-bag garbage, Khabbaza said extra bags couldnt hurt and its never a bad idea to use gloves while handling waste.

Tissues shouldnt be harmful after theyve already made it to the bottom of a wastebasket.

"Particles and droplets shouldnt just be aerosolized as a tissue in the wastebasket," he said."Once it'sin there, it won't go anywhere."

However,he said it could behelpful if the sick person tiesup the garbage bag before the caregiver comes in and takes it out. This could minimize anxiety when entering the room.

"Youwon't be able to take care of your lovedone as well if your nerves are taking over," he said.

Although there havent been reports of pets or other animals becoming sick, the CDC recommends restricting contact with them while sick with COVID-19 until more is known about the virus. This includes petting, snuggling, being kissed or lickedand sharing food.

If possible, have another person in the house whos not sick to care for the animals. If thats not possible, make sure the sick person washes their hands before and after interacting with pets and wear a face mask.

Viscidi said limiting pet interaction benefits people in the house more than the pet itself.

If youre having severe symptoms and youre petting them constantly, theres going to be some virus on the dog, he said. And then somebody else comes by and pets the dog.

The dog isnt going to get infected, but it can act like a contaminatedsurface for other people to get sick.

As many public health experts have reiterated, the key to keeping people healthy is hygiene.

The CDC defines cleaning as the removal of germs, dirt and impurities of surfaces, and defines disinfecting as using chemicals to kill germs on surfaces. The agency recommends disinfecting surfaces after cleaning to further lower the risk of spreading infection.

The CDC recommends taking the following precautions when disinfecting the house while a family member is sick with COVID-19:

Be aware that there can be contaminated residue on used tissues, masks and gloves from someone sick with the coronavirus that can be dangerous to others that live in the home. Here are some ways to correctly dispose of the contaminated items.

SOURCE USA TODAY reporting; Stanford University; World Health Organization; Centers for Disease Control and Prevention

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Sick at home with COVID-19: How to care for your loved ones infected with coronavirus - USA TODAY

Amid the still on-going crisis, where globally more than 210,000 cases have been reported and more than 9,000 people have lost their lives, there are also successes.

Wuhan in China, where the outbreak of the coronavirus started, reported no new cases on Friday for the first time since the outbreak.

Wuhan provides hope for the rest of the world, that even the most severe situation can be turned around, said WHO Director-General Dr Tedros Adhanom Ghebreyesus at yesterdays (20 March) virtual press conference.

Of course, we must exercise caution the situation can reverse. But the experience of cities and countries that have pushed back this virus give hope and courage to the rest of the world, he added.

The WHO Director-General said that the world is learning more about the virus every day. Although older people are the hardest hit, younger people are not spared. Data from many countries clearly show that people under 50 make up a significant proportion of patients requiring hospitalization.

Today, I have a message for young people: you are not invincible. This virus could put you in hospital for weeks, or even kill you, he warned. As I keep saying, solidarity is the key to defeating COVID-19 solidarity between countries, but also between age groups. He repeated the word solidarity three times.

Individual advice

During this difficult time, its important to continue looking after your physical and mental health. This will not only help you in the long-term, it will also help you fight COVID-19 if you get it, the WHO Director-General explained.

First, eat a health and nutritious diet, which helps your immune system to function properly. Second, limit your alcohol consumption, and avoid sugary drinks. Third, dont smoke. Smoking can increase your risk of developing severe disease if you become infected with COVID-19. Fourth, exercise. WHO recommends 30 minutes of physical activity a day for adults, and one hour a day for children. If your local or national guidelines allow it, go outside for a walk, a run or a ride, and keep a safe distance from others. If you cant leave the house, find an exercise video online, dance to music, do some yoga, or walk up and down the stairs. If youre working at home, make sure you dont sit in the same position for long periods. Get up and take a 3-minute break every 30 minutes.

Need of medical equipment

WHO is working actively to support all countries, and especially those that need its support the most. But there is not enough protective equipment, test kits and respirators.

The collapse of the market for personal protective equipment (PPE) has created extreme difficulties in ensuring health workers have access to the equipment they need to do their jobs safely and effectively.

Luckily, WHO has identified some producers in China who have agreed to supply WHO with protective equipment and is currently finalizing the arrangements and coordinating shipments so it can refill its warehouse to ship such equipment to whoever needs it most.

WHO is also working hard to increase the global supply of diagnostic tests, the Director-General said. There are many companies globally that produce diagnostic kits, but WHO can only buy or recommend kits that have been evaluated independently, to ensure their quality.

The World Health Organisation is working with the Foundation for Innovative New Diagnostics (FIND) to contract additional labs to evaluate new diagnostics. In parallel, it is working with companies to secure the supply and equitable distribution of these tests.

Another important issue is how to take care of all patients when hospitals, in many countries underfinanced for years and totally unprepared for the outbreak of the coronavirus, are overwhelmed by the increase in infected persons. Doctors risk having to take decisions who shall live and who shall die.

To tackle this dilemma, WHO has published guidelines on life-saving treatment as health systems are challenged, without compromising the safety of health workers. The guidelines detail actions all countries can take to provide care for patients, regardless of how many cases they have, he assured.

The Brussels Times

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Coronavirus: WHO on how to stay safe - The Brussels Times

As the coronavirus pandemic continues to spread across the globe, more and more people are being encouraged to work from home, stay inside and self-isolate.

But with panic-buying leaving Australian supermarket shelves empty, people are worrying more about their pantries than anything else at the moment.

READ MORE: Follow 9News' full coverage of the coronavirus pandemic here

9Honey Coach spoke with nutritionist Kathleen Alleaume to get the low-down on how to store food during social isolation, plus how to keep your work from home diet balanced and more.

A: While we may all be feeling the urge to overstock the kitchen cupboards to the brim, it's also important to use up the fresh stuff (and keep purchasing fresh produce) before turning to reserves of frozen and shelf-stable food".

It's important to check the use-by or best-before dates. Also check the packaging to see what can be safely refrigerated or frozen after opening foods that come in certain packages, cans or jars can become high-risk foods once opened and should be handled and stored correctly thereafter. Correct food storage practice will prevent spoiling and make sure the quality of pantry remains fresh.

Dry ingredients such as wholegrains and rice should be transferred to an air-tight container. Ideally label each container and record use-by-date to help you keep track. Always use up the contents of the entire container before refilling it with new supplies.

While correct storage may help prolong shelf-life once opened, there still a maximum period of time for basic pantry items.

For example, dried pasta up to one year, sugar up to two years, flour and rice up to eight months, legumes up to one year, fats such as nuts and oils can be kept up six months and should be kept out of direct sunlight to avoid fats going rancid. Canned items, once opened, should be transferred to air-tight containers and refrigerated and used within three days.

A: There are three major things I'd suggest; taking inventory, planning your meals and keeping thins in order.

Take inventory. If there are pantry staples that are way past by their use-by-date, clear them out and don't be tempted to buy that same item if you know you will not use it.

Pantry staples, including cereal grains, nuts, dried fruit, extra virgin olive oil, canned vegetable/legumes/fish, for example, are super nutritious and are on regular rotation in my household, providing a solid base for most of my family meals.

Meal plan. The next step is work with what you have, then make a weekly meal plan, including the items that you have in stock. Work out meals that will pair well with your pantry staples, such as quality proteins (e.g. meat, fish, tofu) and fresh vegies to help improve the efficiency of your meal planning efforts.By planning ahead you'll avoid buying unnecessary items at the supermarket, saving you both money and potential food waste. Once you've figured out a few easy meals, make a weekly shopping list and stick to it.

Keep it in order. It helps to gets your pantry in order. This will help with meal planning and panic buying. Section out the proteins (i.e. tuna, kidney beans, baked beans, chickpeas); wholegrains (e.g. rolled oats, wholegrain breakfast cereals, rice, pasta, cous cous, quinoa, barley), healthy fats (olive oil, nuts, seeds), along with canned vegetables and fruit, and healthy snacks.

A: Despite the backlash on carbs, wholegrain varieties, such as brown rice, wholegrain cereals and wholemeal pasta provide a good foundation to most meals and also provide many nutrients, including fibre which is great for gut health. However, in order to obtain balance in your meals pair quality carbs with lean sources of protein and fill the rest of your plate vegetables for well-rounded meals.

A: Working from home is no different to working in an office if you stick to regular routines and meal-times. However, with not as many disruptions, you may be inclined to eat at sporadic times. That said, make sure you always eat breakfast before you start work as this will set the eating tone for the rest of the day and avoid unhealthy quick-fixes later on or too many cups of coffee.

Whilst spending more time at home is a great opportunity to release your inner MasterChef and test out new recipes, many of us are still up against the clock particularly in the morning as we settle in at our work spaces. For a quick but satisfying brekkie fix, I like the Uncle Tobys Oat Breakfast Bakes, which dish up wholegrain goodness and low GI for longer lasting energy. Couple it with a glass a water, a tub of yoghurt and a piece of fruit, and you're set for the morning.

I also make sure I schedule regular breaks, including an efficient break for lunch or mid-afternoon to re-energise and help with productivity. Staying hydrated is also important.

A: Most of all, be careful of what you're snacking on. Keep a healthy stash of snacks. Have cut up fruit and vegetables in fridge to pair with hummus. Or wholegrain crackers with cheese, or a handful of nuts, fruit smoothie.

Where possible, cook in bulk and keep leftovers in the fridge over freezer for ready-made meals.

Read more:
Nutritionist-approved hacks to store food during isolation instead of panic buying - 9Coach

Choosing to add certain types of food to your diet can benefit your cardiovascular health.

Published: April, 2020

Looking to keep your heart in top shape? You need to feed it well, by choosing nutritious foods that help keep your arteries clear and protect against damage. Researchers have consistently found that opting for a Mediterranean-style diet rich in fruits, vegetables, beans, nuts, and healthy fats is best for cardiovascular health, says Teresa Fung, adjunct professor in the Department of Nutrition at the Harvard T.H. Chan School of Public Health. With this in mind, she recommends aiming to put some specific heart-healthy options on your plate each day. Here are five foods you can add to your diet to benefit your heart.

Drizzle it over a salad, or use it to saut an assortment of colorful vegetables; either way, this oil has a proven track record when it comes to your heart health. Olive oil is loaded with monounsaturated fatty acids, which can help lower your "bad" LDL cholesterol. Extra-virgin olive oil is also rich in antioxidants, which work in your body to prevent damage caused by unstable molecules called free radicals that can harm cells, including those that make up the walls of your arteries. When the arterial walls are damaged, it's easier for fatty deposits to stick and form blood-blocking plaques, says Fung. So, keeping them healthy should be a priority.

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5 foods to eat to help your heart - Harvard Health

Keto evangelists have popularized the high fat, low carb diet as a lifestyle. But for the majority of people, the keto diet is restrictive, making it hard to maintain.

Now Speed Keto, an even more extreme form of keto, has arrived on the diet scene.

The newest twist on keto promises to tap into the bodys fat-burning system faster by integrating a controlled version of fasting.

Its common for people to pair the keto diet with intermittent fasting, usually 16:8, which means someone only eats during an 8-hour window each day and fasts for 16 hours.

Speed Keto takes this further by advocating for one meal a day. The meal should be keto-approved, of course.

Potential weight loss is the primary selling point for a majority of the keto curious. Its also been found to lower the risk of diabetes, heart disease, and cancer, but it may have negative health effects for other people.

We asked two nutrition experts to review Speed Ketos protocols for benefits and dangers and answer the question: Should you try this diet?

Speed Keto is a means of achieving faster ketosis and was created by Harlan Kilstein, who is not a medical professional or nutrition pro, but a coach, said Cynthia Thurlow, NP, who specializes in nutrition and intermittent fasting.

The Speed Keto program is similar to the traditional keto diet in that it requires individuals to eat a high fat, low carb diet.

Similarly, it also focuses on putting the body in ketosis, a metabolic state when your body burns fat instead of glucose for energy. When your body is in ketosis, its basically a fat-burning machine, thus giving keto its reputation as a weight loss tool.

The difference with Speed Keto? You can only eat one meal a day. The meal should follow the traditional keto guidelines of high fat and low carb macronutrients.

Its main goal is to attempt to become fat-adapted faster than a more traditional ketogenic diet, Thurlow told Healthline.

Fasting can help speed the process of getting into ketosis, explained Tony Castillo, MS, RDN, LDN, nutrition consultant for RSP Nutrition.

It can typically take 2 to 4 days to enter ketosis if you have less than 50 grams of carbs per day, he continued, pointing out that several factors, from what you eat to age and activity level, can extend the amount of time it takes to enter ketosis.

Even though you may enter fat-burning ketosis more quickly on Speed Keto, seeing a lower number on the scale might be misleading.

Since the traditional keto and Speed Keto focus on [eating] fats, your body will excrete more water because fats do not like water. This means the weight loss you see is most likely water weight or even muscle weight, not true fat loss, Castillo said.

While you might enter ketosis more quickly, the experts we talked to mention several downsides to Speed Keto.

Diet programs like these are typically unsustainable and can be challenging to follow long term, Castillo said.

Even just sticking to keto protocols when youre dining out with friends can be challenging. With Speed Keto, dieters face the added test of only eating one meal a day.

Castillo also points out long-term effects of the keto diet, and therefore Speed Keto, are unknown.

Its also important to review your health goals before choosing a program. For example, Speed Keto and the traditional keto diet can make it more difficult to build muscle.

Its also likely to give you the keto flu, temporary flu-like symptoms caused by going into ketosis, and make you feel lethargic.

According to Thurlow, Speed Keto is not a healthy or sustainable nutritional philosophy and should only be considered short term, if at all.

My concern would be that most people would get insufficient macros in during their feeding window, and that could contribute to muscle breakdown, such as catabolism or sarcopenia, and stressors to the thyroid, adrenals, or sex hormones, Thurlow said.

[This diet] is highly bio-individual, meaning that everyone has different factors that can make this a successful or unsuccessful strategy, she said.

Beyond keto protocols, the one meal a day (OMAD) requirement doesnt work for everyone.

Thurlow notes that while there are people who thrive on OMAD, many cannot get all of their macros for an entire day in one meal, and others are way too full and uncomfortable consuming that much food in one sitting.

In addition to the physical effects, the cycle of fasting then eating a large meal may not be good for some peoples mental health.

When diet programs incorporate intermittent fasting, its important to consider past eating history, as intermittent fasting may not be ideal for someone with a history of binge eating disorder, Castillo pointed out.

If youve identified that the intermittent fasting or OMAD elements of Speed Keto work well for you, know that you could apply it to a more balanced diet, too.

Intermittent fasting can be combined with most nutrition programs with great success, not just keto, Thurlow said.

See more here:
Speed Keto One Meal a Day: What You Should Know About This Diet - Healthline

While staying healthy should be your number one prerogative right now, it is also a good time to take stock of your weight loss and fitness goals. If you are confined to working from home, include these 10 exercises as a part of your daily routine to stay fit, and if youre looking for some weight loss motivation, keep scrolling to read 25-year-old Arjun Guptas inspiring weight loss journey.

Gupta tells us that at his heaviest, he weighed 100 kg and was prompted to get in the best shape of his life after he came back from a vacation and found everyone around him discussing their fitness plans and healthy lifestyle goals. I weigh 68 kg now. I lost 32 kg in 7 months by following the below weight loss plan and making simple changes in my daily life.

I was able to lose weight with a combination of both dieting and exercising."

My earlier diet was full of carbohydrates and sugar. I never exercised. But now, sugar (artificial) is out of my diet. I workout 6 days in the week and also weigh myself every single day in the morning just before I head to the shower.

Weighing myself every single day helped me understand what were the things that I was doing (and eating) correctly and what was not working for me. I held myself accountable if my weight on a given particular day was significantly higher than the previous day's weight - this helped me avoid eating out as well because I knew that if I ate out, the next morning I would see an increased number on the weighing scale. This self-accountability helped me a lot in my journey along with the below workout plan.

I began with gymming for 2.5-3 hours daily. This included 1 hour of walking. I began with slow walks on the treadmill, then slow running, then fast running. This finally led to - 20 minutes running + 40 minutes walk + 20 minutes cycling.

QUICK READ: Expert tips on how to start running everyday -- and its benefits

Post this, I did simple weight training and 50 squats, 50 toe-touch and 50 sit-ups. Apart from my cardio and weight training, I usually clock in 17-18000 steps on any given day. So that helps as well!

He also breaks down all the changes he made in his diet plan, below.

I began with avoiding artificial sugar. Tea/Coffee were to be consumed without sugar which was too hard in the beginning. Chocolates/pastries/cakes/ice creams/chips/biscuits/soft drinks were totally stopped. I increased the fruit and vegetable content in my food as well. This is what my diet comprised:

Breakfast: I began with having 1 banana, 4-5 blackberries and plain cold milk in the morning followed by coffee without sugar before lunch.

Lunch: One bowl of yogurt, salad, 2 chapatis and 1.5 cups of protein like dal/soybean vegetable.

Dinner: Salad or sandwich.

Self-accountability is crucial. Also, while having a cheat meal, the only person being cheated is YOU. A cheat meal can spoil the entire week's efforts. So try and avoid cheat meals as much as you can. Push yourself and you will reach your goal.

Disclaimer: The fitness journey, diet and workout routines shared by the respondents are purely for inspirational purposes and in no way intend to propagate a specific body type. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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Weight loss tips: How to lose weight like this guy who lost 32 kg by making these 2 simple changes in his life - GQ India

The New York Post calls it the Quarantine 15. As insensitive as it sounds to worry about gaining weight while working from home when people are getting sick andare worried about loved ones, it's our responsibility to stay strong and healthy, to take care of others. And part of being healthy is choosing healthy foods, exercising, andnot stress-eating our way through this crisis.

If mynumber of trips to the kitchen is any indication,15 is the least of what I'm likely to gain. I literally have not stopped eating since I moved my work to my home last week. Breakfast generally starts out okay,of a little granola and almond milk (unsweetened) but then by mid-morning I am pulling out the chips, leftover (plant-based) pasta with Gardein crumbles, vegan party mix, and before I know it I've eaten the equivalent of four or five meals before 4 p.m.

What? How did I let this happen? Every day I resolve to do better, make a healthy protein-packed, green and berry smoothie, and I start out feeling like I have the best of intentions. And every day, whether on conference calls or just sittingwriting and editing, answering emails or straightening up (I do a lot of that), I find myself traipsing back to the cupboard, looking for something healthy, reaching for something carb-ladenlikethe bag oftortilla chips that never seems to go into the garbage. Salty, stale and crunchy, they hit the spot.

For help in this situation (I can't even blame stress eating, since I think it's more "bored eating" I sent a plaintive missive asking for "help" to my new favorite diet doctor, Dr. Jason, Fung, MD, anephrologist (kidney specialist) and one of the world's leading Intermittent Fasting experts, who has written three best-selling health books and founder of The Fasting Method. His newest book, Life in the Fasting Lane,co-authored with Eve Mayer and Megan Ramos, tells you everything you need to know to use this technique to get to and maintain a healthy weight and stay energized.

Dr. Fung's first interview with The Beethad put me on the right track. I started eating during a window between about 2 p.m. and 8 p.m. and then not eating for the other 16 hours on the clock. This method helped me slim down, fit into my jeans better and find myself with more energy and focus. I don't weigh myself but I can always tell how my maintenance plan is doing by how myclothing fits.

The Intermittent Fasting method helped me fit into my jeans better, without craving junk foodand this way of eating lets me feel like I was in total control of my body, my diet, and my health. I have never been a keto dieter, but IF is the most searched term of the past year, so it's safe to say more people are using IF, either with or without their keto approach, because it works.

Then, I put myself on what feels like house arrest. It's isolating and food is small comfort. So is babysitting my brother's snuggly Italian Sheep Dog, Bonnie. She actually creates a distraction and keeps me calm and less bored, so I end up eating less when I am watching her, which would be my tip. Dog sit!

Yesterday I did not exit out of myfour rooms all day. Which meant more time to circle past the kitchen and pantry for snacks. So here is what Dr. Fung has to share. And what I share with you. The idea is to put me back on track and help you avoid the inevitable desire to eat our way through the lockdown.

1. Drink Tea, and lots of it!"I've been self-isolating and drinking lots of tea. The antioxidants in green tea may suppress the appetite, but it gives me something to 'do' instead of eating. I've replaced a bad habit with a harmless habit. I have gone back to drinking tea like an Asian, which is to brew a pot of tea and keep sipping it throughout the day."

"When it is finished, I simply add more hot water to the tea leaves. I use a cup with a lid that keeps the tea hot. This is actually what I used to do as a student, when I spent many hours in my room studying, and the way my parents drink tea. I've also been changing up tea flavors every now and then. Pique Tea has some great fasting teas (I helped them develop them) with flavors like Bergamot Green and Cinnamon."

2. Stay busy."The key question to ask yourself is this: Are you hungry or are you just bored? Most of the time, we are simply bored, and that has us scrounging around the kitchen for lack of something to do. I bought myself a paint by numbers kit (surprisingly relaxing) and downloaded two ebooks from the library. I subscribed tochess.comand decided that I would try to learn the game, which I've always meant to do, but never had time for. I've also decided to spend a bit more time working out."

3. Stay out of the kitchen."Whatever you do, do NOT do your work or read or calls, etc. in the kitchen. That's an open invitation to snack. I like to go into my study and allow my natural laziness to keep me from going into the kitchen. My other favorite thing to do is to snuggle up in a warm blanket to read or watch a movie, and my natural reluctance to get out of my warm 'nest' overcome my inclination to snack."

4. Don't snack. Stick to eat in windows. Meaning set a time when you are allowing yourself to eat, and then another time window when you are not eating. Every time you snack you cause your body to produce some insulin, which we know is a major driver of weight gain. Eat those almonds but eat them with your lunch or dinner, not in between.Hunger comes in waves, so justride them out! If you feel hungry, try to distract yourself by doing something you've been puttingoff in your house like hanging a shelf or cleaning out a closet. Not only will your hunger pass, but you'll also feel relief from being able to organize your clutter!

5. Stay connected. We might have to practice social distancing in person, but that doesn't affect how we interact on the web. Connect with online communities to keep you feeling motivated. Dr. Fung and Megan Ramos offer support through their community,The Fasting Method. They offer live and interactive support groups as well as eating and fasting group challenges that are sensitive to what's going on.

6. Have a glass of water. Before you reach for something to eat,when you feel a hunger pang, drink a glass of water. We often mistake thirst for hunger. Many people find that carbonated or mineral water is especially good at suppressing appetite.

7. Practice stress reduction. Breathe, Meditate, do Yoga.with activities like deep breathing, yoga, and mediation instead of reaching for the pantry. These are stressful times and you may not even realize that you're thinking about your job, your paycheck, the market, the economy, and how long all this will last. If you are stressing you are sending cortisol through your body and that can lead you to self-soothe with carbs and other serotonin-boosting foods. Yes, there are reasons to be stressed, but being unhealthy or eating bad food won't help. Breathe. To alleviate stress before it starts, create a daily routine and stick with it. Having a routine reduces stress on the body, which can keep cravings for comfort foods at bay.

Okay. I am trying these tips!Letmeknowyour bestadviceabout staying healthy during theCOVID-19 lockdown in the comments below. I would love to hear them. I need to hear them. And of course, stay healthy out there! Write and lend me your best tipswe may even publish themat info@thebeet.com.

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Worried about gaining weight during coronavirus isolation? - The Beet

Maybe now, due to restrictions on some activities, there are some goals you can't pursue. But for others, this could be an ideal time to work on yourself.

You suddenly have the opportunity to spend more time exercising outside, to pick up the book you've been meaning to read or get your attic organized. If your goal has been to eat a healthier diet, you can now focus on learning how to nurture yourself with homemade meals instead of gravitating toward sugary snacks at work.

While it can be hard to find and maintain the motivation to make a habit stick, experts have some motivational secrets to propel you through the quicksand of inertia to achieve your goals.

Finding motivation

"Rewards are not always enough, because when we move on from deciding to do [something], our focus changes," said Agata Ludwiczak, lead author of the study and research fellow from Queen Mary University of London.

"When deciding, we tend to concentrate on and base our decisions on rewards. When executing an action, we switch our attention to the effort required," Ludwiczak said. "If this effort is more than we anticipated, we might abandon the task, deciding it's not worth it."

To investigate the relationship between effort and reward, researchers presented participants with an exercise of physical effort (squeezing a joystick), and a form of mental effort (solving mathematical equations). They were also presented with combinations of high or low effort and high or low financial rewards and asked to choose which they wanted to attempt.

The study found that although participants were guided by high effort and high financial reward, their performance ultimately depended on the amount of effort they had to expend rather than their initial desire for that reward.

The authors hypothesize that the parts of the brain involved in reward processing seem to be particularly active during choice, but less active during execution.

To combat this mental tendency and achieve a goal, the study's results suggest following two steps: First, when deciding between goals, consider how much work each option involves so you're mentally ready for the degree of difficulty. Second, when things get hard as we work toward our goal, we should focus on the end reward, rather than the effort.

Imagining the reward in these moments can help you to push through when you need the help.

What could also work at this stage is distraction -- taking your mind off effort and focusing on something else -- or giving yourself small rewards as you exert effort, Ludwiczak said.

"Some people already intuitively implement this advice -- they listen to music when studying or exercising, which provides distraction and immediate rewards," Ludwiczak said.

Keeping the fire burning

After you've finally accomplished your goal, getting hit by life's problems can make it difficult to stay on track and remember why you started working toward your goal in the first place.

Dopamine release creates feelings of satisfaction and reward, which motivate you to repeat a specific behavior.

Inflammation may alter dopamine by depleting an enzyme called BH4, which helps regulate functions of the heart, brain, gut and reproductive systems, and is also essential for the synthesis of dopamine, the report said.

In this way, it's not that the reward becomes less valuable or alluring -- it's that inflammation may reduce the amount of effort the brain expends by increasing the perceived cost of the effort itself. In this case, motivation becomes less related to a matter of preference -- "Will I?" -- and more related to perceived ability -- "Can I?"

Studies testing the strengthening or reduction of dopamine in humans have shown "a real shift in an individual's willingness to expend efforts for rewards," said Michael Treadway, author of the study, a clinical psychologist and associate professor in Emory University's Department of Psychology.

Engaging in these activities and eating a healthy diet can set you off on a cycle in which being healthier helps you to stay motivated and vice versa.

Hitting goals on a continuous loop

Finding a reward you want to aim for is key in maintaining motivation, Ludwiczak said, as we want rewards, but usually not at all costs, so making sure we don't waste our effort is important.

"Think about hiking," she said. "When you're setting out on an adventure, you need your backpack, supplies and equipment, but you also need a compass to tell you where you're heading. Without one or the other it is not likely to be a very successful trip."

By putting in effort every day, reminding yourself of the rewards when life gets rough and utilizing diets or activities that raise your dopamine levels, you may increase your chances of staying motivated, turning tasks from difficult to doable, even during a global pandemic.

Read more:
Motivation: How to get it, keep it and use it, even during a pandemic when you may need it most - CNN

The Alabama Bright Light series is taking a different approach during the COVID-19 crisis. Were talking with experts who can offer advice on things we may not consider in these days of school and business closings and self-sequestering.

Auburn University Nutrition Specialist Katie Funderburk said good nutrition is crucial during the pandemic.

Plenty of foods will boost your immune system. Funderburk said. Theres no one food that will do that. Instead, a varied diet with balanced food groups is the best way to stay healthy, especially during such a crisis.

As part of her job, Funderburk works with the Alabama Cooperative Extension System.

We have an office in every county of the state, and during this challenging time we are working online and disseminating the information that way, she said. We are all working remotely to support social distancing and to ensure that we are prepared.

Funderburk stresses that cooking for yourself is usually healthier than eating sourced food or picking up from a restaurant.

A big reason a lot of people dont cook is because they dont have time. Right now, time is a resource we actually have a lot of, Funderburk said. A great use of this extra time would be to help your kids get involved in the kitchen. Research shows that if kids help prepare something, theyre more likely to eat it as well as develop a preference for those healthy foods.

Auburn University nutritionist Katie Funderburk offers healthy eating tips during COVID-19 crisis from Alabama NewsCenter on Vimeo.

The Alabama Cooperative Extension System website, http://www.aces.edu, has lots of nutrition and cooking information, such as:

When caring for a sick family member while quarantined, keep a steady supply of tummy-friendly foods. Remember to follow your physicians dietary orders at all times. Foods that can be introduced as permitted include clear liquids and broth, ice pops and gelatin snack cups, electrolyte replacement drinks, dry toast, saltine crackers and pretzels, bananas, white rice and unsweetened applesauce.

When people heed professional advice about eating well and dealing with emergencies like COVID-19, Funderburk feels she has done her job.

Hearing stories from the community about how the work that weve done has helped children eat more fruits and vegetables, and how weve helped families afford healthy food on a budget, it makes it all worthwhile, she said.

Alabama Bright Lights captures the stories, through words, pictures and video, of some of our states brightest lights who are working to make Alabama an even better place to live, work and play. Award-winning journalist Karim Shamsi-Basha tells their inspiring stories. Email him comments, as well as suggestions on people to profile, at[emailprotected].

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Alabama Bright Light in the COVID-19 crisis: Advice from a nutritionist - Alabama NewsCenter