Category Archives: Diet And Food

The very low carb, high fat, moderate protein ketogenic diet has been linked to a long list of potential health benefits, ranging from improved blood sugar control to decreased hunger levels (1, 2).

However, its effect on athletic performance remains a subject of controversy.

While some claim that keto can boost fat burning and enhance endurance, others note that it could drain energy levels and make muscle growth more challenging.

This article reviews some of the ways that the ketogenic diet could affect your workout.

Studies show that the ketogenic diet may improve several aspects of athletic performance.

Although the ketogenic diet may not be suitable for high intensity bursts of activity, some studies have found that it may enhance performance for endurance athletes.

For example, one study in 39 athletes noted that being in a metabolic state of ketosis improved physical endurance due to the bodys ability to use fat as an alternative source of energy (3).

However, this was observed in the context of providing ketone supplements not through following the ketogenic diet.

Another study in 20 endurance athletes had similar findings, reporting that following a ketogenic diet for 12 weeks improved performance, body composition, and fat burning during exercise (4).

Whats more, one review reported that increased levels of ketone bodies from supplements may speed muscle recovery and reduce the breakdown of protein following endurance exercise (5).

On the other hand, some research has found that it could negatively affect performance in endurance athletes by impairing energy utilization and speeding time to exhaustion (6, 7).

Therefore, more studies are needed to determine whether the ketogenic diet offers any added benefits over other diets for endurance athletes.

Some research indicates that following a ketogenic diet may help boost fat burning during exercise.

In fact, one small study in competitive race walkers showed that the diet increased the bodys ability to burn fat while working out, even during a range of different intensities of physical activity (6).

However, the ketogenic diet ultimately impaired exercise performance in these athletes.

Another study in 22 athletes found that switching to a ketogenic diet increased fat burning over a 4-week period (8).

Of course, its important to keep in mind that the ketogenic diet comprises mostly fat, which may explain why more fat is burned during exercise.

Additionally, note that fat contains a significantly higher number of calories per gram than carbs or protein (9).

Therefore, just like any other diet, creating a calorie deficit by adjusting your intake to consume fewer calories than you burn is still necessary if youre looking to lose weight on the ketogenic diet (10).

Several studies have found that the ketogenic diet could help speed up post-workout muscle recovery.

For instance, one small study reported that the ketogenic diet led to self-perceived improvements in recovery and inflammation after exercise in five athletes (7).

However, its important to note that they also experienced reductions in other measures of performance, and there was no control group, which could skew results (7).

Another study in off-road cyclists noted that the ketogenic diet reduced levels of creatine kinase and lactate dehydrogenase two enzymes used to measure muscle damage (11).

Furthermore, a mouse study showed that following a ketogenic diet for 8 weeks increased muscle recovery following exhaustive exercise (12).

Limited research suggests that the keto diet could benefit endurance, fat burning, and muscle recovery but may impair other aspects of performance. More research is needed to determine whether it may be more beneficial than other diets in this regard.

Although there are several potential benefits of the ketogenic diet for exercise performance, there are a few drawbacks to consider as well.

The ketogenic diet involves severely restricting your intake of carbs, which are your bodys main source of energy.

Therefore, switching to a ketogenic diet can negatively affect athletic performance and energy levels, especially as your body first begins adapting to using fat for fuel instead of carbs.

One small study in five people evaluated the effects of the ketogenic diet on athletic performance over 10 weeks. At the beginning of the study, athletes experienced decreased energy levels, which gradually increased back to normal over time.

Although they also experienced weight loss and self-perceived improvements in recovery and inflammation, they had difficulty performing high intensity bouts of activity throughout the study (7).

Whats more, other research suggests that increased levels of ketones in the blood could increase feelings of fatigue and decrease the desire to exercise (13, 14).

While the ketogenic diet may be fine if youre looking to maintain muscle mass, maximizing muscle growth may be a bit more challenging.

This is partially because muscle growth requires a good amount of protein, which is necessary to promote muscle synthesis and tissue repair (15).

Although exact macronutrient ratios can vary on the ketogenic diet, some versions of the diet may involve restricting protein intake.

Additionally, ketogenic diets are often low in calories, which can make it more difficult to consume enough protein and build muscle mass.

Consuming a higher number of calories than you expend throughout the day is necessary to maximize muscle growth (16).

The ketogenic diet can be low in calories, which could make it harder to increase your muscle mass. It may also decrease energy levels, especially when first getting started.

Carbs are the main source of energy for high intensity activities, such as sprinting, boxing, swimming laps, or jumping rope (17).

Therefore, following a low carb ketogenic diet may not be well suited for these types of activity.

Instead, try incorporating a variety of low intensity, steady state activities into your workout routine to get the most bang for your buck on the ketogenic diet.

Jogging, biking, rowing, and doing yoga are just a few examples of physical activities that may be especially beneficial on keto.

While you can also include any other activities that you enjoy as part of your workout routine, you may find some high intensity exercises a bit more difficult on the ketogenic diet.

The ketogenic diet may be better suited for low intensity, steady state forms of physical activity than high intensity bursts of exercise.

Some research suggests that the ketogenic diet might speed muscle recovery, boost fat burning, and enhance endurance.

On the other hand, it could impair muscle growth and reduce energy levels, especially during high intensity bouts of physical activity.

Sticking to low intensity, steady state activities during your workout is a simple strategy that can help maximize the many potential benefits of the ketogenic diet.

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Working Out on Keto: All You Need to Know - Healthline

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No more commuting and the opportunity to wear your pyjamas to work.Working from home might sound like a dream come true on paper. But if youre not used to the structure of setting up a home working routine, it can be difficult to keep things in order.

Aside from the isolation and lack of structure, diet can be one of the biggest challenges when you work from home. Nutritionist Kim Pearsonis here to help, with advice to ensure working from home doesnt derail your diet.

Keep Structure

With easy access to your kitchen, cupboards full of snacks and nobody else waiting until 1pm to eat their lunch, it can be easy to eat your way through your new working from home day. But just because your day isnt broken up by commutes, meetings and lunch hours doesnt mean you shouldnt structure it as if it is. Set a time for breakfast, lunch and to finish working and stick to them.

Repurpose Your Commute

If you are used to a lengthy commute, it can be tempting to use this time to lie in bed scrolling for pandemic updates. Instead, aim to use this time productively. Get out for a walk in your nearest park or use your commute time to meal plan and prep. How about switching that 30-minute central line journey for putting on a healthy slow cooker dinner that you can enjoy that evening?

Stock Up

Buy (a sensible amount of) healthy ingredients to stock up your cupboards for the week so that you can throw together something quick and easy for lunches. Boil eggs and roast some veg (in your repurposed commute slot) to throw together with salad leaves and olive oil dressing for a quick lunch later in the day.

Clear Out

As well as making sure your cupboards are stocked with healthy essentials, if there are trigger foods that will tempt you to snack or over-indulge, make sure theyre not in the house. In an office full of people around its a lot easier to just take one biscuit, but when youre working from home, once you open the packet the people to biscuit ratio isnt so favourable from a health point of view.

Beat Boredom

Its normal to break up your office working day with coffee breaks, chats with teammates, trips to the shops and meetings. Your at-home work day will look very different, and boredom can turn into snacking. Learn what your triggers are for eating when youre not actually hungry and break up your working day with things like meditation, going for a short walk or domestic tasks like putting the washing on or doing the hoovering.

Dont Eat at Your Desk

Turning your home desk into a snack table is not the best idea. Eat any meals in the place youd usually eat and avoid grazing, set out times for eating and try to avoid getting into the habit of completing a task and rewarding yourself with a snack.

Home alone: how to cope with self-isolation

If your desk is right by the kitchen this will be even harder if you can position yourself further away you might want to consider this. Overcoming the urge to snack really is the biggest challenge. If you are a chronic snacker, make sure you have healthy options, such as olives, unroasted nuts and vegetable crudits, all of which are better than crisps, nuts and biscuits.

Coffee Breaks

As well as constant grazing, it can be easy to punctuate your new working day with a lot of coffee breaks. Try to be mindful of how much caffeine youre consuming, and when, as drinking it too late into the day can affect your sleep. Try switching to decaf or try some new herbal teas.

Kim Pearson is a qualified nutritionist and weight loss expert based on Londons Harley Street. She consults clients in London and internationally via her virtual consulting room. For more information about Kim and the services she offers, visit her website kim-pearson.com.

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Stay healthy at home: the nutritionist-approved working from home diet | London - Evening Standard

What do you do when a strength program is reaching its peak? That's the question facing Penn State strength and condition coach Dwight Galt as the Nittany Lions continue to rise up the physical charts in the weight room as well as the rankings on the field.

Of course it is true that a team can always be in better shape, a little faster or a little strong, but as James Franklin and his staff recruit higher and higher profile athletes, there is less work to be done on Day 1, and less work to get the entire team to where it needs to be.

At some point it becomes about maintaining that high level. And then it becomes about seeing around the next curve.

"We always want to grow," Galt said earlier this month. "You know, we've done some decent things in the past, and we like where we are now, but we kind of said every year,, this is where market changes and how we approach it."

"So you know the world we live in with the NFL being such a dominant thing. I think we will definitely continue to grow. If I can see anything happening. I think it's velocity based, speed based, and not just speed by linear speed but speed of movement, whether it's how fast you can punch the guy across from you how fast you can come over cut. You know those kind of those are things that we will probably continue to push even more, and find more creative ways to get guys we maximize the potential there."

According to Galt the areas that Penn State and all programs can improve and innovate within is the area of recovery. Sleep, nutrition, diets and mental health all coming into play on the physical side of the things. The goal, the quicker you can recover, the sooner you can work out. The quicker you can recover from a game, the sooner you'll be ready for the next one.

Penn State, like many athletic programs, has made hires over the past several years in this area. Josh Nelson was hired in 2019 Director for Applied Health and Performance Science, after six years at Baylor. Nelson is a regular on Twitter with mini videos about theimportance of sleep among otherimportant facets of the recovery process. He works alongside JohnFleury in a similar role.

"Nelson has done an incredible job," Galt added. "Giving them this this heavy workload and being able to get them to recover so you can do it again. And we now have these tools, these methodologies that we use that you can recover faster so you can train harder the next workout. So in the recovery, regeneration and nutrition, all these things are things that we're really trying to embrace, so we could put out a better product. Because to be honest, the thing we're working on is making sure when Saturday comes when it's 12 o'clock, 3:30 or whatever it's that they're at their absolute peak for that week."

"We don't want their peak to be on Tuesday at practice we want to peak right before that game. So that's kind of where we're going is really trying to assimilate the Sport Science into the strength conditioning and merge them fully together to be able to maximize your training."

Penn Statealso hired Kayla Matrunick as assistant athletic director for Performance Nutrition Services in 2017.CarlOhlson is also a keycontributor to the mentalhealth side of a studentathlete's well-being as theassistant AD forPerformancePsychology.

Will you notice a difference on the field? Probably not, but next time Sean Clifford throws a great pass, it's worth remembering that there was a workout, a diet, a conversation and a good night's rest behind it. In truth, that the key to a great performance might not be working harder, but simply more efficiently.

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Penn State Football: For Galt The Next Step Is The Recovery, Not The Workout - State College News

We've all done it. We've chosen a diet or workout plan that will get us in shape; said we're going to spend less time on our cellphones and more time reading; or committed to making the most out of our day by being as productive as possible.

But now, as the coronavirus continues to spread across the globe, it can be difficult to find the motivation to set and achieve goals, especially when the future feels uncertain.

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.

The typical advice for finding motivation is to "keep your eyes on the prize," to remind yourself of your ultimate goal. However, a recent study found that the secret to accomplishment may be to focus on effort first and rewards last.

"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.

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.

If you've achieved a goal to eat healthy, science says that a healthy diet may help you to stay motivated by reducing inflammation in the body. Inflammation has been found to have an effect on the brain's dopamine system, which determines motivational drive and how the brain perceives the value of investing effort in the pursuit of rewards, according to a 2019 report.

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.

Foods that can increase dopamine levels include almonds, bananas, avocados, eggs, fish, beans and chicken. Exercising, getting enough sleep, meditation and listening to music can also help raise dopamine levels, according to recent studies.

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.

In addition to a routine and a healthy diet, working toward a goal with others can also help you to stay motivated, as it keeps you accountable to someone other than yourself. Focusing on what the achievement will mean to you once it happens is also productive, according to ReachOut, an Australian mental health organization for youth.

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.

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

It came as a necessary precaution but also as quite the blow to Louisiana restaurants: Gov. John Bel Edwards announced Monday, March 16, that restaurants would be forced to limit restaurant service to takeout and delivery orders only.

Restaurants across the state took to social media to share their delivery menus and sanitation standardsand stories of already having to layoff employees.

We put a callout on 225s Instagram stories: We wanted to talk to local restaurants about how the pandemic and its latest restrictions are impacting them. Three restaurants found time to chat with our reporter yesterday, and heres what they had to say.

Editors note: We are continuing to work on stories about COVID-19s impact on the Baton Rouge restaurant industry. If youre a restaurant employee, chef or owner and are willing to talk for a future story, please email us at [emailprotected].

Its definitely stressful. Im really hopeful that there will be some sort of cut for small businesses. We dont have anything set aside for a rainy day, says MJs Cafe owner Mary-Brennan Faucheux. Were going to get a little more creative about generating income. One idea shes working on: stocking coolers with healthy soups patrons can buy to reheat at home. On Tuesday, March 17, the restaurant shut down temporarily so its staff could work on fine-tuning its delivery model.

At local bakery Counterspace BR, owner Sarah Joy Hays is used to hosting birthday parties and baby showers. Those opportunities are becoming increasingly limited. Being a small business is hard, but [we can be] way more adaptable and can change quickly as needed, she says. For example: Shes shifting her typically dessert-heavy menu to include more items families need now, like breakfast options and bread for sandwiches.

Rocca Pizzeria executive chef Jourdan Fulbright says the restaurant has seen a dip in sales but a boost in to-go orders, even before the restrictions were announced. The team is working on launching an in-house delivery service soon, complete with tamper-proof bags so they can seal all packaging for deliveries and build customers confidence.

If you are smart in the food industry, you are already washing your hands a ton and wiping things down a ton, says Counterspaces Hays. In this time of heightened cleanliness, theyre taking extra measures to wipe down all surfaces and use gloves.

Weve always been aware of cleanliness, agrees MJs Cafes Faucheux. Her team has been wiping down door knobs, pens, tablets and anything else that gets touched frequently by staff.

At Rocca, employees are required to wash their hands every 20 minutes. When the restaurant was still open Monday, March 16, the team was sanitizing menus after every use.

Restaurants are increasingly offering curbside pickup, which means touch-free payment and decreased contact with restaurant staff and the general public. But does that equate to a less personal dining experience?

Social distancing doesnt mean relationships are lost. It just means that we do them smarter and safer, says CounterspacesHays. Were trying to think of creative ways to generate and build community in a time where community is the first thing to go. Hays has started live at-home baking classes on Instagram Live.

Over at Rocca, the team is already thinking about the greater impacts on industry workersand trying to think of ways to help its staff financially. When employees had health problems in the past, we would always take up a collection envelope and make sure the staff had whatever they needed, Fulbright says. We care about our employees, our guests and the community-at-large. We want everyone to be healthy and safe and go through as little financial hardship as possible.

At MJs Cafe, which has always been known for its vegetarian and vegan options, Faucheux has been trying to keep alive conversations about maintaining healthy diets. Shes been posting tips on social media about how people can stay healthy in terms of both habits and diet. Were here for the community, she says. Were part of it.

Click here to read about all the ways you can support local restaurants, and see our list of restaurants providing delivery, takeout and/or curbside pickup options.

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Baton Rouge restaurant owners talk dealing with new COVID-19 restrictions - 225 Baton Rouge

Here is how you can feel closer to limitless.

March16, 20205 min read

Opinions expressed by Entrepreneur contributors are their own.

My wife and I just had our firstborn child, so figuring out how to maintain high performance while on limitedsleep makes a ton of sense for me right now (there isnt enough coffee in Starbucks to keep me caffeinated).Andwhile we all want to walk around like Bradley Cooper in Limitless, operating at stunningly efficient levels in a state of total human optimization, the reality is, well, were human.

Everybody knows that great habits lead to better results if you're looking to change your habits. That means getting a good nights rest, eating healthyand having a positive attitude. Habits are important, given that 69 percentof American adults say that health care is a significant source of stress, according to a November 2019 survey by the American Psychological Association. Moreover, 56 percent reporting beingstressed over the nations political climate. Americans also dont get enough sleep. A 2018 survey by National Sleep Foundation found that only 10 percentof U.S. adults prioritize sleep over other daily activities. For people who have excellent sleep health, 90 percentsaid they are very effective each day.

A nutritious diet, ample rest and a positive outlook are what remindus thatwe can determine ourquality of life more than external stimuli or events beyond our influence. Here are ways to boost your performance at work and life in general.

Speaking of Limitless, increasing numbers ofpeople are taking supplements to ensure their mind and body can accomplish more. Smart drugs, or nootropics, are particularlypopular among individuals who seek an edge in daily performance. The global dietary supplements market will grow 7.8 percentannually to $195 billion by 2025, according to Grand View Research, and North America leads the way as the largest market for these products. The market is driven by the hectic work schedules among working individuals coupled with fluctuations in diet intervals, according to the firms May 2019 report.

As we all know, a full day requires concentration, dedication and nutrition.AsMau Pan, co-founder of Nuoptimal, explains,Nootropics can be the catalyst to achieving greater productivity and happiness in your daily life. When taking the right combination of ingredients, they can boost work output and even promote long-term brain health." I agree.

Planning how you spend time leads to better results. More importantly, youre less likely to get overwhelmed by a chorus of tasks. Peak performance isnt possible when youre interrupted by emails, texts and social-media notifications.I like the Pomodoro Technique for staying on track. Its a time-management strategy created by Francesco Cirillo in the 1980s that uses a timer to break down work into intervals, traditionally 25 minutes in length, separated by short breaks of five-to-10 minutes. My preferred cycle is 40 minutes of work followed by 10 minutes of rest.

Everyone has 24 hours a day, but planning actually increases your productive time. By focusing on important tasks, youre able to reject less impactful and less meaningful activities. Think of it this way: Youre constantly saying no to alternative actions. If you choose unproductive activities, then youre saying no to working, to parenting, to running errands.

A January 2018 study by the University of Minnesota in Minneapolis (UMM) found that workers lose efficiency when they constantly switch from one task to another. Planning your day helps you to focus on the key task at hand until its finished. Our brains process tasks better one at a time, says the study'sco-author, Sophie Leroy, a former faculty member at UMM. Our brain truly tries to keep the interrupted work on our mind so that we dont forget about it.

Related: 7 Steps to Peak Performance in Business and Life

Interruptions lead to a downward spiral of frustrations, stress and ineffectiveness. Multitasking is destroying your ability for long, deep, cognitive thinking.Most of your distractions probably come from your phone and mobile apps, which steal an enormous amount of time, attention and productivity. Ive definitely felt, at times, an addictive tendency towards my phone, and I'm not alone. The average U.S. adult now spends three hours on their mobile devive each day. This study from Behavioral Health compares smartphone distractions to cocaine, suggesting startlingly similar side effects. Let that sink in.

This sounds somewhat counterintuitive, butI do enjoy a handful of mobile apps that help me focus and stay productive. Brain.FM is a cool one that gives you music that helps you focus, stay productive or sleep. Freedom is another one I like that lets you block any appor site that is a distraction.

The more time you spend on distractions, the less time youre spending on constructive acts. Dont let your smartphone make you dumb. Remove unnecessary apps so you can declutter your day and streamline your life, anddelete all notifications. And when working, set your phone to airplane mode.

Id love to hear your tips. Give me a shout on Twitter @andrewmedal.

Originally posted here:
3 Tested Ways to Achieve High Work Performance and Deep Thinking - Entrepreneur

MUNCIE, Ind. Practicing social distancing to mitigate the COVID-19 pandemic may sound scary or impossible to do, but there are ways to appropriately handle the process, said Jagdish Khubchandani, a health science professor at Ball State University.

The Centers for Disease Control and Prevention has issued guidelines to limit the spread of COVID-19 that include recommendations for social distancing a term epidemiologists use to refer to a conscious effort to reduce close contact between people and hopefully stymie community transmission of the virus.

Social distancing can be tough on people and disrupt the social and economic fibers of our society, Khubchandani said. Given the existing crisis of isolation in societies with probably the loneliest young generation that we have today social distancing can also take a personal health toll on people, causing psychological problems, among many others.

Khubchandani recommended 15 ways to counterbalance the effects of social distancing:

1. Maintain a routine. As much as possible, social distancing should not disrupt your sleep-wake cycle, working hours and daily activities.

2. Make social distancing a positive by taking the time to focus on your personality and personal health, reassessing your work, training, diet patterns, physical activity levels and health habits.

3. Carve time to cook for yourself and others in need. Add more fruits, vegetable, vitamins and proteins to your diet (most adults in the United States do not consume enough fruits and vegetables). Get two-three meals a day.

4. Go for a walk or exercise at home. Definitely go out in nature as much as possible. Only half of American adults today get enough exercise.

5. Do not let anxiety or being at home lead you to indulge in binge eating or alcohol and drug use. Dont oversleep, but do sleep at least seven hours. Ball States recent study found that more than a third of Americans sleep less than seven hours.

6. Social distancing can cause anxiety and depression due to disruption of routines, isolation and fear due to a pandemic. If you or someone you know is struggling, there are ways to get help from a distance.

7. Think forward and try to make best use of technology to finish your work, attend meetings and engage with coworkers with the same frequency that is required during active office hours. The good news: Working from home can make people more productive and happier.

8. Small breaks due to social distancing are also times to reassess your skill and training think of an online course, certification, training, personality development or new language to learn.

9. Engage in spring cleaning, clear that clutter and donate non-junk household stuff. Household clutter can harbor infections, pollutants and create unhygienic spaces.

10. Social distancing should not translate to an unhealthy life on social media. While you can certainly become a victim of myths, misinformation, anxiety and fear mongering, you also may inadvertently become a perpetrator, creating more trouble for communities.

11. Based on American Time Use Survey and leisure related time-spending patterns worldwide, people spend too much time on screen. Except for one-two times day to watch national news for general consumption and local news to check spread of COVID-19 in your own community, you are likely over-consuming information and taking away time from yourself and friends and family.

12. Reach out to people and offer help. Social distancing also should help reinvest in and recreate social bonds. Consider providing for and helping those at risk or marginalized (e.g. the elderly, disabled, and homeless; survivors of natural disasters; and those living in shelters). You will certainly find someone in the neighborhood who needs some help, this can be done from a distance, on phone or by online activities and giving.

13. Check your list of contacts on email and phone. Certainly, there are people you have not talked to in a while time to check on their well being and connect. This also will help you feel more connected, social, healthier and engaged. Be kind to all; you never know who is struggling and how you can make a difference.

14. Engage in alternative activities to keep your mind and body active such as: listening to music and singing, trying dancing or biking, yoga or meditation, taking virtual tours of museums and places of interest, sketching and painting, reading books or novels, solving puzzles or engaging in board games, trying new recipes and learning about other cultures, etc.

15. Do not isolate yourself totally (physical distancing should not become social isolation). Dont be afraid, dont panic and do keep communicating with others.

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Social distancing tips: 15 ways to stay both sane and safe - sidneydailynews.com

In his latest YouTube video, British bodybuilder and YouTuber Matt Morsiaaka, MattDoesFitnessdecides to try out UFC fighter Conor McGregor's MMA workout and diet, which supposedly includes a strict, 3,500-calorie per day regimen.

According to various sources, McGregor apparently starts his day by stretching and rehydrating, drinking water, and having an Americano coffee. After that, McGregor gets in a 30-minute cardio workout, which includes skipping (aka jump rope), slow jogging, and stretching.

"As if I'm going to do 30 minutes of skipping," Morsia says, as he attempts to jump rope. "I can't skip." So, Morsia decides to run instead. Then it's breakfast time, which consists of avocado, eggs, and apple slices with peanut butter.

"The foundation seems to be raw foodcompletely no processed food, or fast food," he says. Next, his wife whips up McGregor's Peanut Butter Energy Balls for a later snack that consists of flax seeds coconut flour, peanut butter, and chia seeds. Before he can eat them, however, he's off to the gym, where he has a snack of 4 strawberries and an apple. McGregor doesn't take pre-workout, but instead relies on the fruit to fuel him.

The workout starts with 30-second stretches, then moves to 'animal' mobility walks, including a duck walk, horse walk, and a lizard walk. "Conor McGregor does not do this," Morsia laughs.

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Then he's into the actual workout, which includes a bodyweight circuit, 5 sets of each move for 1 minute, which includes: muscleups, pushups, pullups, and air squats. After that, he rehydrates with coconut water and his protein balls, just as McGregor does.

Once he finishes his snack, he's back home and eating again. This time, it's a protein-packed midday meal consisting of chicken with mustard, honey, paprika, and lemon, alongside rice and corn with greens and flaxseeds. "This is a really good meal," Morsia says. "7.5-8 out of 10 meal."

And in true McGregor fashion, Morsia has another snack and cracks open a bottle of McGregor's triple-distilled Irish whiskey called Proper Twelve with some dark chocolate. "I've probably drank whiskey once, so I'm probably not a good gauge," he says. For his last meal of the day, he eats cod, sweet potato, green beans and kalewith a shot of whiskey.

"I'm done and I'm full," he says. "Not a lot of calories, but lots of volume. My stomach is pretty full." His final dessert/snack is yogurt, fruit and nuts. While he was a fan of the diet, the training was a bust, and not likely correct. "The training was terrible," he says in conclusion. "I'm gonna wager the training source was not very reliable."

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Watch This Bodybuilder Review Conor McGregor's MMA Diet and Workout - menshealth.com

Highlights

There are several ingredients that are irreplaceable in an Indian kitchen; and one of the most common ingredients is garlic. Other than its rich taste and aroma, garlic is touted as one of the most efficient foods to treat health issues and provide benefits like detoxification and weight loss. Garlic, as per the 'Healing Foods' book by DK Publishers, is universally recognised for promoting health benefits; "aiding the circulatory and digestive systems, boosting the immune system, lowering blood pressure, and fighting heart disease". Other than these, garlic is low in calorie and fat content, which helps in shedding those extra kilos. As per experts, garlic is also packed with vitamins, minerals, antiviral and antibacterial compounds. This immunes our body and helps to fight several seasonal infections, including the common cough and cold.

Also Read:8 Of Our Best Recipes For Garlic Lovers To Try!

Garlic is one of the most important ingredients in any Indian cuisine. It helps to enhance the rich flavour of the dishes cooked in our kitchens. Other than its usage as a spice, garlic can also be consumed as-

1. Consumption of one clove of raw garlic every morning with a glass of lukewarm water helps to boost metabolism.

2. Raw garlic also helps in burning fat. Chop it and mix with honey and eat a teaspoon every day.

3. Burnt garlic can also work well to garnish salad.

4. Make detox water with crushed garlic, lemon juice and honey, mixed well in lukewarm water.

Also Read:Eat This Combination On Empty Stomach To Lose Weight Fast

Ingredients:

Garlic cloves: one cup

Onion: half cup (finely sliced)

Kalonji (nigella seeds)- two teaspoons

Green chilli- one to two (use more if you want)

Oil (preferably mustard oil)- two tablespoons

Salt- to taste

Black salt- to taste

Preparation:

Peal the skin of the garlic cloves, clean them and keep aside.

Heat a kadhai and add a tablespoon of oil in it.

Put the garlic and fry them until they turn light brown in colour. Take it in a mixing bowl.

Mash the garlic with hand.

Put the rest of the oil in the same kadhai and heat it well.

Add kalonji, onions, chillies and salt, and fry them till the onions are well caramelised.

Now put the mixture in the same mixing bowl.

Now mix all the ingredients well with black salt.

Enjoy the bharta with hot chapattis or parathas or as an accompaniment with the very comforting dal-chawal.

Also Read:Add Some Protein To Your Baingan Bharta With Soya Keema (Recipe Inside)

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

Excerpt from:
Healthy Indian Food: Add The Goodness Of Garlic To Your Diet With This 'Lahsun Bharta' - NDTV Food

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Build Muscle And Lose Fat On The Keto Diet With Help From Real Ketones - Men's Journal