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Category Archives: Diet And Food

The Clean Eating Diet: Want to Feel and Look Your Best? Switch to Real Food – The Beet

Posted: March 17, 2020 at 12:49 am

For anyone who wants to feel better, look great and lose weight, clean eating is the way to go. It's easy to make the switch once you commit to only eating things that you can grow, or pick from a tree,orforage for (mushrooms come to mind). Want to make the change? Clean eating is very simple: Eat whole, natural, minimally processed foodsmostly or entirely from plants.

Clean eating is a plant-based way of approaching your food that embraces the wide variety of foods you can eat, not whole categories of food you have to eliminate. As Jackie Arnett Elnahar, RD, and founder of TelaDietitian explains, Think about the parts of the globe where people have the longest, healthiest lives, like Okinawa and some Mediterranean countries. The people living there eat a wide range of foods across a wide range of cultural traditions, but they have one consistent thing in common. They eat whole foods that are minimally processed and simply cooked.

With a good understanding of the basics, clean eating quickly and easily becomes a flexible and flavorful way of life. Its easily adapted to meet your individual dietary needs and preferences. Clean eating doesnt have to be gluten-free, low in calories, limited in food choices, or consist of only raw foodsunless you want or need it to be. And dont confuse clean eating with doing a cleanse! (Your body has natural cleansing functions that work.)

Try clean eating for a couple of weeks and youll see how easy it can be. Once your taste buds get reacquainted with the full flavors and textures of real food, you wont want to return to the ultra-processed foods that now make up nearly 60 percent of the typical American diet.

Whole foods are unprocessed or minimally processed foods with nothing added. So, for example, all fresh, frozen, and canned vegetables are whole foods. So far, so good. The prewashed salad mix and the trimmed green beans? Still good. That convenient bag of mixed frozen vegetables ready to stir fry? Also good, because its been minimally processed. But that pouch of microwaveable broccoli in creamy cheese-like sauce? Well, we think any vegetables are better than no vegetables, but the nutritional value of the broccoli has been largely stripped away, while lots of chemicals and industrialized dairy and fat have been added. Its way beyond minimally processedso skip it.

To be sure youre getting a clean food when you buy a packaged or prepared product, read the nutritional label. If you can pronounce everything on it and know what it looks like, the food is probably a good choice. Watch out for the weasel words that disguise added sugarevaporated cane syrup, for example.

Ideally, your clean eating menu would consist only of natural, healthy, organic foods. What does that really mean? Right now, natural and healthy dont have formal USDA or FDA definitions. These terms are often misleadingly used on food packaging for their halo effectthey make you think the food is good for you.

Organic was formally defined by the USDA back in 2000. A food can carry the official organic label only if it was produced without using conventional pesticides, petroleum-based fertilizers, sewage sludge fertilizers, genetic engineering, or irradiation. For processed foods, the regulations say all the ingredients need to be organic; the product cant contain artificial preservatives, colors, or flavors.

Unfortunately, the organic rules have some loopholes that let some highly processed foods slip through. Read the nutrition label and use your common sense before you choose these products and remember that organic junk food is still junk food.

Organic foods can be more expensive than conventional foods. Theyre also often harder to find in the typical supermarketyou may have fewer choices or even no choice at all. When the choice comes down to nonorganic vegetables and no vegetables, or between organic vegetables and your budget, choose nonorganic. Clean eating doesnt have to be perfect eating.

You can cut down on the cost of organic produce by supporting your local farmers. Their produce may not be officially certified organic (the cost is often too high for small farms to sustain), but you can talk to the farmers in person about their growing methods. By supporting local agriculture, youre cutting down on the carbon footprint of your food and helping to preserve open space in your neighborhood.

Clean eating takes some thought. You need to keep track of what you eat to make sure youre getting enough calories and good, balanced nutrition. Preparing and cooking your food when you eat clean takes longernot a lot longer once you have some experience, but certainly longer than microwaving a frozen dinner.

Eating meals away from home means either bringing food with you or being limited in your food options. And its hard to avoid pizza Friday at the office or eating at a social event. Plan ahead, make the best choices you can and accept that not every day is going to a completely clean day.

Is the extra time and planning worth it? According to Jackie Arnett Elnahar, without a doubt. She says, After just a couple of weeks of clean eating, youll probably notice that your energy level has zoomed! Youll feel more focused and engaged. Many of my clients lose weight even though they dont limit their caloriesthe high fiber content of whole foods is very satiating. I find that my clients also stop complaining about bloating and constipation.

Study after study has shown that people who eat a plant-based diet rich in whole foods are healthier overall. Theyre less likely to be overweight and have a lower risk of heart disease, type 2 diabetes, cancer, and other chronic health problems as they grow older. Because clean eating with a plant-based diet means all your calories are packed with nutrients, youre giving your body what it needs to help slow the aging process and have the energy to stay active and vibrant.

Want another great reason to eat clean? Youre helping the planet by cutting your consumption of environmentally harmful manufactured food, reducing the carbon footprint of food shipping, and supporting organic farming.

Try clean eating with an open mind and open heart for just a couple of weeks. Youll discover a whole new world of great food and better health. Sign up for The Beet's 2 Week Clean Eating Plan today for 56 Recipes and lots of great motivation to keep on track.

In a fascinating 2019 study from the National Institutes of Health, the role ultra-processed food in weight gain was proven for the first time by a controlled study. The researchers recruited 20 healthy adults, ten male, and ten female, to spend a month at the NIH, eating only foods provided to them. The participants were randomly divided into two groups of ten. For the first two weeks, one group ate a diet of ultra-processed food while the other group ate a diet of minimally processed foods. Both diets were matched in their calories and macronutrients (protein, sugars, carbohydrates, fats, fiber). After two weeks, the groups swapped diets. For both diets, the participants could eat as much or as little as they wanted.

The results were amazing. While they were on the ultra-processed diet, the participants ate about 500 calories a day more than they did on the minimally processed diet. They also ate faster. And they each gained, on average, almost two pounds in just two weeks. When they switched over to the minimally processed diet, they ate fewer calories, ate slower, and on average lost two pounds in two weeks.

Remember, both diets were balanced to provide the same calories and macronutrients. (To get the ultra-processed diet up to the same fiber content as the minimally processed diet, the researchers had to give them a lemonade drink laced with soluble fiber.) What it all comes down to is that on the ultra-processed diet, the participants overate and gained weight; on the minimally processed diet, the participants ate less and lost weight. This is the first study to demonstrate through a controlled experiment that eating ultra-processed foods leads directly to weight gain.

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5 ways nutrition could help your immune system fight off the coronavirus – The Conversation AU

Posted: March 17, 2020 at 12:49 am

The coronavirus presents many uncertainties, and none of us can completely eliminate our risk of getting COVID-19. But one thing we can do is eat as healthily as possible.

If we do catch COVID-19, our immune system is responsible for fighting it. Research shows improving nutrition helps support optimal immune function.

Micronutrients essential to fight infection include vitamins A, B, C, D, and E, and the minerals iron, selenium, and zinc.

Heres what we know about how these nutrients support our immune system and the foods we can eat to get them.

Read more: What is a balanced diet anyway?

Vitamin A maintains the structure of the cells in the skin, respiratory tract and gut. This forms a barrier and is your bodys first line of defence. If fighting infection was like a football game, vitamin A would be your forward line.

We also need vitamin A to help make antibodies which neutralise the pathogens that cause infection. This is like assigning more of your team to target an opposition player who has the ball, to prevent them scoring.

Vitamin A is found in oily fish, egg yolks, cheese, tofu, nuts, seeds, whole grains and legumes.

Further, vegetables contain beta-carotene, which your body can convert into vitamin A. Beta-carotene is found in leafy green vegetables and yellow and orange vegetables like pumpkin and carrots.

B vitamins, particularly B6, B9 and B12, contribute to your bodys first response once it has recognised a pathogen.

They do this by influencing the production and activity of natural killer cells. Natural killer cells work by causing infected cells to implode, a process called apoptosis.

At a football match, this role would be like security guards intercepting wayward spectators trying to run onto the field and disrupt play.

B6 is found in cereals, legumes, green leafy vegetables, fruit, nuts, fish, chicken and meat.

B9 (folate) is abundant in green leafy vegetables, legumes, nuts and seeds and is added to commercial bread-making flour.

B12 (cyanocobalamin) is found in animal products, including eggs, meat and dairy, and also in fortified soy milk (check the nutrition information panel).

When your body is fighting an infection, it experiences whats called oxidative stress. Oxidative stress leads to the production of free radicals which can pierce cell walls, causing the contents to leak into tissues and exacerbating inflammation.

Vitamin C and vitamin E help protect cells from oxidative stress.

Read more: Coronavirus: it's time to debunk claims that vitamin C could cure it

Vitamin C also helps clean up this cellular mess by producing specialised cells to mount an immune response, including neutrophils, lymphocytes and phagocytes.

So the role of vitamin C here is a bit like cleaning up the football ground after the game.

Good sources of vitamin C include oranges, lemons, limes, berries, kiwifruit, broccoli, tomatoes and capsicum.

Vitamin E is found in nuts, green leafy vegetables and vegetables oils.

Some immune cells need vitamin D to help destroy pathogens that cause infection.

Although sun exposure allows the body to produce vitamin D, food sources including eggs, fish and some milks and margarine brands may be fortified with Vitamin D (meaning extra has been added).

Most people need just a few minutes outdoors most days.

People with vitamin D deficiency may need supplements. A review of 25 studies found vitamin D supplements can help protect against acute respiratory infections, particularly among people who are deficient.

We need iron, zinc and selenium for immune cell growth, among other functions.

Iron helps kill pathogens by increasing the number of free radicals that can destroy them. It also regulates enzyme reactions essential for immune cells to recognise and target pathogens.

Zinc helps maintain the integrity of the skin and mucous membranes. Zinc and selenium also act as an antioxidant, helping mop up some of the damage caused by oxidative stress.

Iron is found in meat, chicken and fish. Vegetarian sources include legumes, whole grains and iron-fortified breakfast cereals.

Zinc is found in oysters and other seafood, meat, chicken, dried beans and nuts.

Nuts (especially Brazil nuts), meat, cereals and mushrooms are good food sources of selenium.

Read more: Health Check: should I take vitamin C or other supplements for my cold?

Its true some supermarkets are out of certain products at the moment. But as much as possible, focus on eating a variety of foods within each of the basic food groups to boost your intake of vitamins and minerals.

While vitamin and mineral supplements are not recommended for the general population, there are some exceptions.

Pregnant women, some people with chronic health conditions, and people with conditions that mean they cant eat properly or are on very restrictive diets, may need specific supplements. Talk to your doctor, Accredited Practising Dietitian or pharmacist.

Read more: Social distancing: What it is and why it's the best tool we have to fight the coronavirus

And beyond diet, there are other measures you can take to stay as healthy as possible in the face of coronavirus.

Stop smoking to improve your lungs ability to fight infection, perform moderate intensity exercise like brisk walking, get enough sleep, practise social distancing and wash your hands with soap regularly.

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3 Tested Ways to Achieve High Work Performance and Deep Thinking – The Advocate

Posted: March 17, 2020 at 12:49 am

3 Tested Ways to Achieve High Work Performance and Deep Thinking

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.

Related:3 Tested Ways to Achieve High Work Performance and Deep ThinkingA Former Editor of 'Cosmopolitan' On Her Secret to (Almost) Infinite EnergyDhvani Bhanushali - The Pop Sensation and Million View Queen

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Meet the meat-eating ducks of South Georgia – The Conversation UK

Posted: March 17, 2020 at 12:49 am

A meat-eating duck.

It sounds like something out of a bizarre horror movie or from the tall tales of an 18th-century explorer. But that is exactly what Captain James Cooks expedition found in 1775 when its members set foot on the remote subantarctic island of South Georgia. Not that the expeditions naturalists knew about the ducks diet at the time, simply that it was remarkable to have found a duck this far south.

What Cook had discovered is now known as the South Georgia pintail (Anas georgica georgica), a rare subspecies of pintail duck only found on this remote island in the Southern Ocean, and one that actively scavenges on dead seals.

As a conservation biologist, I was working on a Churchill Fellowship that involved time on a number of islands around the world where conservation strategies have been successful in halting biodiversity loss. This final leg involved heading to the southernmost tip of the Atlantic Ocean and then crossing the Antarctic circumpolar current, a band of cold water that flows around Antarctica and cuts it off from the rest of the world. Our target was the remote and mountainous British Overseas Territory of South Georgia and the South Sandwich Islands, more than 2,000km from South America.

Finding a duck at this latitude is a surreal experience. After vast colonies of king penguins and beaches of jousting bull elephant seals, encountering something that seems better suited to the ponds and gardens of Europe is quite remarkable. But there it was: just inland from a beach patrolled by aggressive skua birds and the vultures of the Southern Ocean, southern giant petrels.

What comes most as a surprise about the South Georgia pintail is its diet. The ducks meat-eating has only been witnessed a handful of times (and I only know of one photo) but one scientist who saw it reported that, as soon as there is a small opening in the seal carcass, the ducks dive headlong into the hole.

This is all the more remarkable because the South Georgia pintail possesses none of the morphological characteristics and adaptations usually associated with such behaviour: unlike mammals, it does not have teeth, and its duck bill and webbed feet are hardly the curved beaks and sharp talons possessed by birds of prey.

There is actually a precedent for this carnivorous behaviour in another, perhaps equally surprising, species. A well publicised study in northern Canada recently found that snowshoe hares scavenge on meat, especially in winter when food sources are limited. In an ironic twist to the tale, researchers found this even included the hares main predator, the Canada lynx.

This study may give clues to the South Georgia pintails meat-eating habits. Like their counterparts in northern Canada, species living in South Georgia experience extreme weather and challenging environmental conditions, and it may be that fresh meat simply provides these ducks with a readily available source of food and nutrients. The South Georgia pintails apparent lack of any particular adaptation to their unusual eating habits also supports the assessment that this is opportunistic feeding, possibly in response to environmental conditions, rather than being a core part of their diet.

Despite its remarkable adaptation to life in the subantarctic, the South Georgia pintail has an uncertain future. For a long time, the survival of the species was threatened by invasive rats, unwittingly brought to the island by sailors and whalers over the years since Cooks 1775 expedition.

But in 2018 the South Georgia Heritage Trust completed an ambitious project to eradicate all the rats on the island, something that had never been attempted on this scale before. Returning South Georgia to predator-free status was essential because, as there are no trees on the island, all of its unique birds including the pintail and the South Georgia pipit, the only songbird in Antarctic waters nest on the ground, meaning they are vulnerable to decimation by rodent invaders.

All around the world, wildlife populations are being pushed to the brink by human activities whether that is direct exploitation, the loss of habitat, or the introduction of invasive species. But here on South Georgia, the rat eradication programme shows how ambitious conservation interventions can help protect rare species and restore wild places. For the South Georgia pintail at least alone on its remote subantarctic island and little-troubled by humans the future may be looking bright.

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Gayle King’s Go-To Workout Routine and the Office Snack She’s Been Sneaking – Showbiz Cheat Sheet

Posted: March 17, 2020 at 12:49 am

CBS This Morning host Gayle King is renowned for her mastery during stressful interviews and, of late, knowing when to apologize after more awkward exchanges.

The 65-year-old morning show host looks easily ten years younger and thats thanks to her self-care routine thats obviously working for her.

Kings favorite diet seems to be Weight Watchers (WW), which makes sense, considering her best friend Oprah Winfreys stake in the company. The journalist has had success with the plan and goes back and forth on it depending on how shes feeling about her weight at any given time. She ended up losing almost thirty pounds on the program.

Some people dont eat pasta or bread or sweets ever, King wrote in 2004 about her eating philosophy in O magazine. I love those foods too much. So for the most part, I eat healthy, but if I go to a party or on vacation, Im going to enjoy it; then I work extra hard to get back to where I was.

The hardest part of a diet can be snacking and stopping at a small one, at that. Many nutritionists recommend having a healthy snack, and one that you know youll enjoy, at the ready for yourself. Otherwise, unplanned and excessive snacking likely will happen. Still, King admits to having her indulgences that simply wont melt away with the pounds.

Ive been on a raisins kick, she told Elle this month. But Im on WW and theyre not good for you in terms of points. And I dont keep it handy, but Ive been known to walk around the office saying, Does anybody have anything with icing? Anything?

For a woman of 65 years of age, and really any woman over 50, the battle with weight is an uphill one due to menopause and the slowing down of metabolism. In fact, for women of this age, its unfortunate, but true, that weight gain will take place, and that, with very little effort. For King, shes found an exercise routine that works for her and helps her to feel shes doing her part to keep her bones strong and heart healthy.

As she told her CBS This Morning colleagues in 2016, Once you go through menopause, it is hard to lose weight! She said of WW, Its slow, baby steps, but it definitely works.

In her conversation with Elle, she said, I try to figure out a way to get some kind of exercise. Ive been reading this book about the joy of movement, and I do think theres something to that. Im not saying Ilikeworking out. Im just saying I do it. I do the treadmill, I do the elliptical, and I do weights. But Im not going to sit here and say, Oh my god, I love it.

Read more: Should Gayle King Have Cast A Shadow On Kobe Bryants Legacy?

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How Dwayne Johnson got ripped for the Fast and Furious – Looper

Posted: March 17, 2020 at 12:49 am

It takes a ton of food to power the Rock's muscles. The number frequently cited in news stories is 6,000 calories, which he gets by eating somewhere between five and seven meals per day.

"It's all measured depending on what I'm training to achieve. Usually I start off my day with some dead cow and oatmeal for breakfast," he shared regarding his diet. "The other staples in my diet include chicken, steak fillets, egg whites, oatmeal, broccoli, halibut, rice, asparagus, baked potato, leafy salads, peppers, mushrooms, and onions, and then also some casein protein."

A post of a typical breakfast to his Instagram includes buffalo meat, eggs, and cream of wheat.

Hugh Jackman went through the Rock's diet to bulk up and explained that he was eating every two hours, scarfing down meals that included tons of protein and green vegetables.

"It was like, two chicken breasts, steamed broccoli, beans and maybe some carbs," Jackman said in an interview with Oprah.

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Mini masterchefs: the benefits of teaching children how to cook – The National

Posted: March 16, 2020 at 3:49 am

Daksh Mishra sometimes likes to make breakfast for his parents; he knows how to crack eggs, whip up waffles and arrange fruit platters. Slicing and dicing, too, are no challenge for the Jebel Ali School student. His list of talents include everything from deseeding tomatoes to tossing salads and baking cookies and cakes. What makes all this heartening, though, is that Daksh is only 8 years old.

He started out by watching me, his mother Mansi Thawani says. Being naturally inclined towards making food at home, I do a lot of baking, and he got interested. So I started looking for cooking classes around town and decided to enrol him in the mini masterchef programme at the School of Culinary and Finishing Arts [Scafa] Dubai and he loved it. He got really excited about learning to make a lot of these dishes.

Thawani adds that getting her son involved in the cooking process has reaped a lot of benefits. He is more interested in and has started trying a lot of new ingredients, including fruits and vegetables, as Ive told him chefs need to be able to taste everything, she says. Cooking has also made him more confident; he loves the fact that hes really good at it.

Thawani believes the key to getting children interested in cooking is to involve them in the kitchen at a young age. Marketing professional and Dubai food blogger Layal Takieddine agrees, and says thats what sparked her love for the culinary process. My earliest memory goes back to when I used to cook and bake with my mum in the kitchen, says the food enthusiast behind the Gemini Bakes blog. I clearly remember making sugar cookies when I was just 10 years old. The whole process of mixing the ingredients, putting the dough together, shaping the cookies and baking them was so rewarding to me. To this day, I like to watch my mum in the kitchen, and learn tips and tricks from her.

These are values the mum-of-three is now trying to instil in her children Razmi, 9, Wael, 7, and even Lea, 4. While the trio all seemed naturally interested in cooking, Takieddine worked on developing their interest by getting them actively involved. She says it all starts with sourcing the ingredients. If they come grocery shopping with me, I tell them what Im making and give them a mission to find the ingredients. I then give them tasks to do throughout the process, and Im also teaching them to trust themselves when it comes to chopping ingredients, cracking eggs and whisking.

Other tips she recommends to make cooking fun include making pancakes and cookies in unusual shapes; buying different cake batters; involving children with food decorating and garnishing; and putting on some music in the kitchen. It seems to be working. While Razmi sometimes prepares pancakes over the weekend, Wael is comfortable enough to get his own fruits. This is important to Takieddine, who wants her sons to learn to fend for themselves in the kitchen.

Ive lived in a culture where gender roles were predetermined and seeing a man in the kitchen was an exception. I want to change that for so many reasons. Both genders belong in the kitchen, both are responsible for preparing meals for themselves and, at some stage, for their families. I hope this is something they will carry with them and change societal perceptions, she says.

It may have long-term effects, but cooking with youngsters is no small feat, either. As Takieddine explains, it takes time, patience and, sometimes, giving children freedom to experiment and fail even if that means ruining a meal. I wont lie, I sometimes find it stressful. But I take a deep breath and a step back because this is the only way theyll learn.

Of course, getting children involved in the kitchen quite often translates to most parents worst nightmares a complete mess, especially in the beginning with clumsy, inexperienced hands. Takieddine emphasises this is to be expected, and creating a fuss over the mess can only lead to the children losing interest, perhaps for good. Instead, she recommends finding ways to even make cleaning up fun. They learnt a clean-up song in school at some point, so I bring that up as often as I can.

At the end of the day, the pros of teaching her children basic cooking deeply outweigh the cons. Cooking gives them a sense of accomplishment, and has taught them to be more independent because they are able to prepare their own meals. It also brings us closer as its a collaborative activity and, because Im a working mum, thats priceless to me.

Also of great value are the health benefits parents can impart from an early age. Nutritionist Magdalena Scriabine knows first-hand the importance of eating right. When she worked in the corporate sector, Scriabine found herself travelling extensively, eating processed foods from airports and hotels, and often skipping meals, all of which led to weight and hormonal imbalance issues. She has since decided to dedicate herself to healthy food. Now a mum of two, she not only gets her children involved in the cooking process, but also finds ways to educate them about the nutritional value of what they eat.

The main outcome is to improve their cooking habits, and make them taste new ingredients . It is also important to create a safe environment where mistakes are part of the learning experience.

Francisco Araya, director of Scafa Dubai

I believe that teaching healthy eating habits is a major challenge of our time, and I am trying to help parents and children achieve this goal, says Scriabine, who recently developed child-friendly recipes for Mum Mum Culinary School at KidZania Dubai. [Many] adults and children today dont really know what real food is any more the aisles of supermarkets are packed with attractive but unhealthy products, which children also see on [screens] during commercials. We think its healthy, but its not.

The solution, she believes, lies in buying fresh, simple ingredients and cooking them at home. The difference between home-cooked food and processed food is huge. To me, there is no such thing as unhealthy home cooking. There may be some days you cook healthier than others, but either way, its better than takeout with empty calories.

Scriabine recommends limiting a childs access to processed food in the house, while making dishes such as fresh fruits and home-made granola more accessible. As parents, we have a role in educating children about what is good for them and what should be eaten in moderation. Its not about forbidding food drinking a glass of soda at a birthday party is fine, but doing so everyday should be avoided.

A must when cooking with children, she says, is educating them about what is going into their food. With KidZania, I developed the sugar game, where children had to guess the number of cubes of sugar everyday products contained it was fun because the children could not believe it and, hopefully, these are lessons they will remember.

The nutritionist recommends that parents lead by example. Children, especially younger ones, mimic adults. If they see you drinking soda and munching on crisps, they wont understand why they cant do the same. Be healthy and they will be healthy as well.

These may seem like small steps, but they pave the way for lifelong habits. A 2012 study of grade five students in Canada, conducted by researchers at the University of Alberta, demonstrated that children who got involved in the cooking process also made healthier food choices.

Luckily for young food enthusiasts in the UAE, theres no dearth of programmes, classes and workshops designed to help nurture talent. From learning how to make chicken katsu curry with Wagamamas hour-long childrens classes and enrolling young ones into the Little Chefs After School programme at Fairmont The Palms Cooking Studio, to picking up Fuchsia Urban Thai restaurants Thai Tots Cooking Kit (complete with chopped ingredients, signature sauces and child-friendly instructions delivered to your doorstep), theres something to suit all tastes.

Francisco Araya, director of Scafa Dubai, says feedback for its mini masterchef programme is very positive. When they join, its mainly for fun, but many take it seriously and decide to take it further, he says. For us, the main outcome is to improve their cooking habits, and make them taste new ingredients that make their regular diet healthier. It is also important to create a safe environment where mistakes are normal and part of the learning experience.

Safety is also a hot topic when it comes to children in the kitchen; after all, big sharp knives in slippery little hands can be a recipe for disaster. Scafas programme uses induction hobs, small knives and tools, and spends time informing children how they can be most safe in the kitchen.

Nadira Benaissa, of Top Chef Cooking Studio Dubai, adds its important to supervise classes at all times. Her studio in Jumeirah, which runs cooking classes for children between 6 and 17 years, are monitored by a chef and three assistants. It is also important, she adds, to teach children correct cooking methods. We want children to be responsible. If we try to make them do without knives, it could lead to accidents when they actually have to learn to cook. Its better to teach them how to safely use all the tools, she adds.

Top Chef Cooking Studio has conducted childrens classes since it opened in 2012, and roughly 20 per cent of its clients are below the age of 18. While its important to have fun at the classes, Benaissa says these also help development in the long run. We treat our students like adults, and you should see how much satisfaction they get when they see the dishes theyve made.

Sugar-free banana muffins

Makes 10

Ingredients

3-4 ripe bananas

cup coconut milk

1 tbsp lemon juice

115g butter

1 egg

cup whole wheat flour

cup all-purpose flour

1 tsp baking powder

1 tsp baking soda

Method

Pre-heat the oven to 180C.

In a bowl, smash the bananas with a fork. Add the coconut milk and lemon juice. Mix well and set aside.

Cream the butter with a whisk in a bowl. Add the eggs and mix until smooth.

Combine both preparations. Then add the flours, the baking powder and the baking soda, and mix well.

Fill a muffin baking tin to two-thirds capacity and bake for 18 to 20 minutes.

Source: nutritionist Magdalena Scriabine

Updated: March 15, 2020 07:25 PM

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Inside the daring mission to reach the bottom of all Earth’s oceans – Wired.co.uk

Posted: March 16, 2020 at 3:49 am

Victor Vescovo is ready to make history. Its 12.37pm on Saturday August 24, 2019, and the 53-year-old Texan is about to attempt to pilot his bespoke submersible to the bottom of the Molloy Deep, a nodal basin (one that is unaffected by tidal movements) 5,550 metres deep, located in the Fram Strait, between the Arctic Ocean and the Norwegian and Greenland Seas. To arrive here, 48 crew members and passengers on the research vessel DSSV Pressure Drop have sailed 17 hours from the Norwegian archipelago of Svalbard into the open expanse of the Arctic Ocean. By diving down to the seabed, Vescovo hopes to become the first person in history not only to touch down on the bottom of the Arctic Ocean, but to have explored the deepest point of all five of the Earths oceans.

The Five Deeps expedition got under way in December 2018, when Vescovo took his submersible, called Limiting Factor, to the 8,376m depths of the Atlantic Oceans Puerto Rico Trench. Since then he has made contact with the Antarctic Oceans 7,433m South Sandwich Trench, the Indian Oceans 7,192m Java Trench, and the Pacific Oceans 10,925m Mariana Trench, en route to his last stop at the top of the world.

This final Five Deeps dive is the culmination of over four years of planning. It is an odyssey that has seen Pressure Drop cover 46,262 nautical miles, employing hundreds of research scientists, expedition staff, engineers and ships crew at a cost of millions of dollars a bill footed by Vescovo, who operates a private equity firm when he isnt venturing to the Earths most remote places. The success of the project depends on this final dive. Vescovo has a three-day window before a storm is set to arrive over the Molloy, bringing with it three-metre waves and 40-knot winds. Miss this opportunity, and he will have to wait another year. Today, dive day, the wind chill factor contributes to an air temperature of -8C, and the water temperature is just 0.4C. It is, as a crew member remarks, as cold as water gets before it freezes. Before Vescovo even begins his descent to the bottom of the ocean, the pressure is immense.

Limiting Factor a titanium machine that resembles more a squashed milk carton with two eye-like portals than a traditional cylindrical submarine has been manoeuvred into position by a huge metal A-frame launcher, and is now suspended securely over the back of the ship, awaiting its lone passenger. With safety and systems checks completed, Vescovo emerges on to the aft main deck, dressed in blue overalls with a cream cardigan visible at the neck. A patch on his chest reads "Vescovo"; on his right arm are the Texas and US flags. His metallic blonde hair is tucked beneath a black beanie, and his grey beard is split by a sharp-toothed smile. He moves around the deck, shaking hands. Last one, he repeats to each crew member. It is easy to picture him, in a parallel life, preparing to blast off into the far reaches of space.

Vescovos submersible is the first to be designed for repeat visits to such depths. On the darkness of the ocean floor, this 11.7-tonne vessel, 4.5 metres long, will be his single link with the world above. Should anything go wrong, there will be no escape. More than 5,000 metres below the surface of the ocean, there are no footsteps to follow in, no safety ropes for guidance. This final dive must be undertaken alone.

With the submersible ready to launch, Vescovo clambers onboard. Before he climbs inside, he holds up an index finger "one", representing the last dive standing between him and history. He disappears inside the shiny white hull. Hatch secured, Limiting Factor is lowered into the iron-green ocean, a current buffeting its sides. A swimmer, encased in a thick, Arctic-proof wetsuit, balances on top of the vehicle, disconnecting safety lines before diving into the ocean and swimming to a waiting Zodiac boat. With all eyes watching, the submersible begins to sink beneath the swell, its hull disappearing, an orange flag waving above the surface to indicate its position. Soon there is only a brief patch of oxidised teal ocean where the sub once was. Then that too washes away, as submersible and pilot sink into the depths.

Reeve Jolliffe and Enrico Sacchetti

Vescovo operated his first vehicle in 1969, when he was just three years old. Stealing away from his parents at the family home in Dallas, Texas, he climbed into the front seat of their car, put it into neutral, and rolled on to a nearby highway. What happened next was, he says, a really bad accident. Miraculously, no one else was hurt, but the three-year-old Vescovo was crushed inside the car. He spent six weeks in intensive care, his skull was fractured in three places, and he required 100 stitches. Although he slowly recovered, he still does not have any feeling in the side of his right hand. My dad said the Lord saved me, he says. But I just thought Id been lucky. I realised then that we were all living on borrowed time.

Were talking inside Vescovos generous cabin on board Pressure Drop. On the walls are half a dozen photographs of waves by French photographer Pierre Carreau. The bookshelves hold a selection of sci-fi titles; both Pressure Drop and Limiting Factor take their names from sentient spaceships in Iain M Bankss Culture series.

Growing up, a sci-fi obsessed Vescovo had hoped to graduate from purloined cars to fighter jets. A failed eye test put the brakes on that plan, so he made a detour into aerospace design at Stanford. But it wasnt for him. I could do it but I wasnt that good at it, Vescovo shrugs. He switched to a double major in economics and political sciences, and has continued detouring ever since. He has worked in finance on Wall Street and in Saudi Arabia, management consultancy in Dallas, and at a dotcom era startup in San Francisco. He served as a reserve intelligence officer in the US Navy from 1993 to 2013, supporting combat operations in Serbia from the Nato HQ in Naples, Italy, as well as rear-area HQs in South Korea and the Persian Gulf.

In 2002, he finally settled in private equity, amassing enough money to fund a climbing hobby that took him to the Seven Summits the highest mountains of each continent followed by expeditions to both poles. Having thus completed the Adventurers Grand Slam, Vescovo alighted on the idea of diving thanks to the influence of another affluent businessman with a thirst for adventure. Richard Branson had been talking about his plans for Virgin Oceanic, a commercial project designed to take customers to the deepest parts of the five oceans, since 2009; he saw it as the last great challenge for humans. Although the Virgin project was mothballed in 2014 due to difficulties in developing the necessary technology, Vescovo knew he had found his next mission.

Reeve Jolliffe and Enrico Sacchetti

Branson chose a technology that was going to be based on carbon fibre. It was a little out there, Vescovo says. But I couldnt believe no one had ever tried it that no person had ever been to the bottom of four of our oceans. It was obviously possible, because James Cameron did it in the Mariana Trench in 2012. I thought, how hard could that be?

Initially, Vescovo thought hed just buy Camerons sub, refurbish it, and dive in it to the bottom of the oceans. But he judged Camerons tech to be out of date, requiring too many costly upgrades. Deciding that what he really needed was his own craft, he reached out to Patrick Lahey, president of Florida-based Triton Submarines.

Born in Ottawa, Canada, in 1962, Lahey has been diving since 1975 and has almost 40 years of commercial underwater experience. He co-founded Triton in 2008. When Vescovo got in touch about building a deep-sea vehicle that could reach the bottom of five oceans, he saw it as a chance to realise a long-held ambition. Its something we always wanted to do, he says.

Their first meeting took place in May 2015, when Vescovo flew to the Bahamas to attend a dive with Lahey and Tritons principal design engineer, John Ramsay. Vescovo outlined his desire for a submersible that could simply go down and come back up again; anything else was superfluous. I said: The design needs to be the AK-47 principle. It needs to be functional and reliable, and work. Dont go off the reservation with bells and whistles. Make it simple and reliable, Vescovo says.

As far as Triton was concerned, this initial brief was a little too simple. His original concept was a steel sphere with no windows, Lahey says. We werent interested in building that. For Triton, the submersible (officially designated the Triton 36,000/2) had to have commercial applications so that further models might be sold after Vescovos dives. For this to happen, it would need two seats (to accommodate a pilot and a scientist), a manipulator arm and, crucially, windows instead of the system of external cameras and internal screens Vescovo initially proposed. The whole point of a human-manned submersible is that its a visual tool, Lahey says. Theres no way you can duplicate our sense of sight. When youre down there looking out that window, its like youre hardwired to your eyeballs. You drink information in in a different way. Theres an immediacy to it, and an effectiveness. Eventually Vescovo agreed, and signed Triton up to design his one-of-a-kind machine.

Reeve Jolliffe and Enrico Sacchetti

As principal design engineer, Ramsay, a 39-year-old from north Lincolnshire, was tasked with bringing Vescovos vision to life starting with the windows. Every submersible contains a pressure hull in which the pilot is encased. In this instance, the most protective shape was a spherical control centre, with the wiring, mechanics and foam buoyancy aids stored outside in the main body of the vessel. The difficulty Ramsay and his team faced was that, if you punch a hole in this sphere for windows, you create an uneven shape, which is at risk of buckling under oceanic pressure. And at 11,000 metres, Vescovos deepest dive, that could be fatal. Windows are a monstrous design exercise, Ramsay says. Making sure they dont pop the viewports out, or collapse in, is a literal balancing act of stresses.

He opted for a unique solution: three 200mm-thick conical windows made from acrylic. To accommodate the immense 110.3 megapascal pressures acting on the window surface at 11,000 metres, the windows taper, with a degree of empty space between them and the sides of the window casing. This means that, by a depth of 6,000m, the windows have been forced inward 7mm due to outside pressure. Without this ability to move, stress would collect at certain points, potentially causing fractures that would compromise the subs integrity.

Another consideration was the shape of the submersible. Most are organised lengthways, with a narrow viewing portal and the pilots sphere at the front of a long tube, but this limits the vehicles movement to left and right. On commercial or oil industry dives, this doesnt matter so much, but in the mostly un-plunged depths of the five oceans, it was important that Vescovos sub had as much manoeuvrability as possible, both to aid navigation around uncharted terrain and to offer the best viewing opportunities of sea floor flora and fauna.

To that end, Ramsay searched for shapes that were streamlined in both directions, eventually taking inspiration from rugby balls and bullet trains. We spun the sub 90 degrees and had it totally symmetrical, he says. That means you can get amazing manoeuvrability and maintain that elliptical shape. When youre on a vertical dive site its easy to shift side to side and up and down, as its streamlined in those directions.

Triton outfitted Limiting Factor with ten thrusters, allowing it to move up and down, to port and starboard, forward and back. But even the thrusters presented a new challenge. The biggest fear of any submersible pilot is nets or ropes getting sucked into the thrusters, Ramsay explains. Usually, youd have a rescue sub that could get down with a manipulator arm and cut you free; with the Limiting Factor thats impossible. By the time you're past 6,000 metres, no one is going to rescue you. Get tangled on a bit of fishing net hooked on some rocks and you have no chance.

The solution was simple but elegant. The submersible already had external battery packs which could be separated from the body by an explosive bolt (one that can be electrically actuated to break), in case it needed to shed weight quickly to return to the surface. The thrusters would be attached by the same type of bolt. Should the sub become entangled, all Vescovo would need to do is activate the eject mechanism, and the thrusters would separate and float away, casting the vessel free.

Reeve Jolliffe and Enrico Sacchetti

As for the interior components, designers can usually borrow off-the-shelf parts from the oil and gas industry. But their subs rarely dive deeper than 6,000 metres, meaning Ramsay and Tritons principal electrical design engineer, Tom Blades, had to look further. When it came to one particular element needed for the pressure-tolerant motor controllers, a device used to control the speed and torque of the subs motor, Blades and his team had to test each component manually. They found that the quality differed even in parts from the same manufacturer, depending on the factory they came from. The manufacturer had no way of differentiating them, he says. We could tell a slight difference in the shade of green. We had to buy twice as many, manually look at the colour, then put them all though individual testing before we built the circuit boards.

Another niggle was background noise interrupting communications between Limiting Factor and Pressure Drop. At 11,000 metres, an audio signal takes seven seconds to travel one way, meaning Vescovo was frequently waiting upwards of 15 seconds for a reply and thats without interference. To demonstrate the problem, Blades pulls out his phone and plays a recording. Heard loud and clear over the airwaves, instead of Vescovos messages, is the hunting sonar of a school of whales. The solution? Install a filtering circuit, or try again when the oceanic traffic has died down.

[Designing subs] is great, because there arent many people doing it, Ramsay says. Think how many generations cars have been through, everything is so refined. You sit in a car any car and you know where the steering wheel is going to be, you know where the three pedals are going to be, where the gear stick and door handles are going to be. You dont have to look. A sub is totally different; there are no set rules.

The last hurdle was testing at depth. To do this, the team travelled to the Krylov State Research Centre in St Petersburg, Russia the only facility in the world capable of replicating full oceanic pressure in early 2018. The pressure hull was placed in the facilitys DK-1000 hydraulic pressure test tank, where it was exposed to pressure in the region of 60,000 tonnes 1.2 times the pressure at the maximum possible diving depth of the Mariana Trench. During testing, the pressure hull was filled with water, with a pipe allowing water to come out as they increased the pressure, explains Ramsay. They do this because if the sub hull imploded during testing, the amount of energy released would be enough to destroy the entire facility.

The submersible was given a pressure rating of 116.7 megapascals, essentially certifying it to an unlimited diving capacity (a commercial sub might have a rating of 17 megapascals). Finally, after almost four years of work, Limiting Factor was ready to go.

Reeve Jolliffe and Enrico Sacchetti

Before the Molloy dive, Vescovo gives a tour of the finished sub. The pilots sphere measures 1.76 cubic metres. There are two seats, with the viewing portals at knee height. At chest height, a row of ten spun-carbon-fibre oxygen tanks allow for four days oxygen for two people, should the worst happen. The craft is controlled via a joystick, not unlike a helicopter. Behind us is an array of switches controlling everything from lights to comms to air temperature. To help Vescovo get to grips with the sub prior to launch, Lahey built a simulator on which he would practice in his garage in Dallas. By the time he got into the real vehicle, he knew exactly where everything was, and what the procedures were.

Vescovos first action on a descent is to use ballast pumps to make the sub negatively buoyant. Depending on the depth of the dive, he may then spend up to the next three hours sinking to the ocean floor. On one dive, he watched the Netflix film Outlaw King on his phone to pass the time, alongside the usual system checks and radio updates with Pressure Drop every 15 minutes. Around 200 metres from the bottom, Vescovo ejects a series of 5kg weights to become neutrally buoyant and so control the final stage of his descent. With Limiting Factor safely on the bottom, Vescovo will spend the next two to four hours using the manipulator arm to take rock samples, then travel around the ocean floor, videoing as much biological, geological and cartographical information as he can. To return to the world above, he ejects a series of 10kg weights, which makes the sub buoyant enough to return to the surface.

Despite his dives lasting up to 12 hours, Vescovo says he never gets claustrophobic: I like diving solo. On the Mariana Trench dive, he even took time to use some advice imparted by James Cameron. I got my tunafish sandwich, sat back in my chair with my feet up, drinking my Coke, and just looked out the portal, Vescovo says. I was just drifting at the bottom of the ocean, thinking This is so cool.

To Vescovos surprise, the depths of the ocean were far from empty, eerie deserts. The Southern Ocean was a darn grocery store, he says, describing seeing krill, micro-shrimps, jellyfish and plankton; and, on the Mariana Trench dive, human contamination in the form of a three- to four-inch scrap of either plastic or fabric with a printed "S" on it. As Vescovo did not retrieve this, he cannot be sure what it was, but he remains adamant that it was not, as widely reported, a carrier bag floating around at 11,000 metres.

Over the course of the expedition, Vescovo has become increasingly interested in science, occasionally carrying out subsequent explorations alongside Alan Jamieson, a marine ecologist at Newcastle University, and Heather Stewart, a marine geologist at the British Geological Survey. Together, they have found multiple new species of fish, which are analysed in Pressure Drops wet and dry labs. Vescovo says that invisible micro-plastics are the real, pernicious danger to humankind the micro and nano-plastics that will get into the very smallest bases of the food chain.

The mission hasnt always been plain sailing. The two most dangerous things that can happen inside a submersible at depth are a leak or a fire. Either situation is, Vescovo says, the stuff of nightmares. Vescovo and Lahey were on an early test dive in the Bahamas, cruising at about 5,000 metres, when they smelled smoke. They were two hours from the surface. Wed just powered up the manipulator and it must have burned out some insulation in one of the circuit boards, Vescovo says. Patrick and I just looked at each other, both thinking, What do we do? We turned off the offending circuit, and thankfully the problem went away. Although confident the danger had passed, Vescovo and Lahey followed protocol and immediately began their ascent.

All hell broke loose [in the Pressure Drop control room], says Rob McCallum, founding partner of EYOS Expeditions, and the man responsible for running the logistical side of the Five Deeps operation. It became apparent about halfway through the ascent that it was just a popped fuse. For a submersible, a fire inside is the worst scenario. Even a popped fuse in an oxygen-rich environment can be a real problem; look at the Space Shuttle Challenger. It was an early warning, and exactly what test dives are for. To Vescovo, it hammered home that, despite rigorous testing, there is always room for error.

You know the maths, but you do have in the back of your mind, What if its wrong? he says. Even though we tested it, what if theres something different in the real ocean? You just dont know. Youre watching the depth tick down 7,000, 8,000, 9,000 metres, and you know how much pressure is out there. Youre just hoping you dont spring a leak or something.

Reeve Jolliffe and Enrico Sacchetti

Each dive has presented its own unique problems. The second voyage, to the Antarctics South Sandwich Trench, required a gruelling 30-day journey from Montevideo, Uruguay to Cape Town, South Africa, with a few days allowance for the dive in the middle. Despite an extra level of caution around icebergs, the dive was successful.

On the Mariana Trench dive, the sheer length of time it took Vescovo to travel 11,000 metres down meant the ships crew were often working around the clock. Theres no time to rest the crew, or swap them out, McCallum says. After 10 days of doing a deep dive every second day, people are shot.

But the first dive, in the Atlantics Puerto Rico Trench was undoubtedly the most difficult. The first dive was different, because it was the final step in a gruelling series of sea trials, says McCallum. As the team was preparing to tick off the first dive, the submersible experienced systems failure three days in a row. It was our first real test out of a trial situation, and it was ugly. It got to the point where Victor sat in my office and said: Either it works tomorrow or Im scrapping the whole thing.

On the fourth day, McCallum briefed the team. I said: We dont want miracles, were not going to give you a big rah-rah, yay team speech. But weve had four months of practising, you all know what to do, so go out there and do it. No more, no less. And they did.

There was applause, cheers, hugs and tears when Vescovo radioed to say he had finally made it to the bottom of his first ocean. He came up at sunset, you had this big orange sky, and he surfaced right on dusk with the lights on under the water, McCallum says. It was a magic day.

Ahead of his final Five Deeps dive in the Molloy Deep, Vescovo is feeling confident. One can never be complacent diving 5,000-plus metres, but by this point we have refined our launch and recovery procedures, diving protocols, and emergency procedures, and are confident that things will go smoothly, he says.

Reeve Jolliffe and Enrico Sacchetti

Back in the Arctic Ocean, at 3.34pm three hours after Vescovo started his descent word arrives from Limiting Factor that sub and pilot have safely touched down at the bottom of the Molloy Deep. There are cheers and claps in the control room. Vescovo and his team have made history. But there is still the small matter of returning to the surface.

Limiting Factor surfaces 150m away from Pressure Drop, just before 8.40pm. The ship adjusts its course, launching the Zodiac and a 28ft protector RHIB boat as all hands make ready to receive the submersible, a flat white shape buffeted by the waves. The swimmer climbs aboard and attaches the safety lines, then Limiting Factor is winched out of the water, up to the back of the mothership's aft main deck in a fluid reverse of the launch some eight hours earlier.

The cockpit opens, and Vescovos hand emerges, five fingers splayed: five dives completed. He may be one of 416 people to have completed the Seven Summits and one of 12 Americans to have climbed the Summits and skied to the two poles but he has just become the only person in the world to have dived to the bottom of the five oceans. As he climbs down, the Zodiac lets off flares while the ship blows its horn in celebration. Vescovo hugs the crew members one by one.

Later, when the initial celebration has died down and he has had time to decompress and shower, he sits alone in the ships galley with a large plate of spaghetti and a Diet Coke. On the walls are vintage film posters for Mystery Submarine and 20,000 Leagues Under the Sea. Surrounded by them, and considering what he has just done, Vescovo is in a reflective mood.

I dont know why I want to do this. Why did Shackleton have a compulsion to go the South Pole? Some people want to go to the blank spaces on the map, its just something deep inside of us, he says. I remember reading Jules Vernes The Mysterious Island when I was a little kid. I kept going back and looking at the map. The scenes of exploration sang to me, and they still resonate with me. As I grew up I never lost that. Im still that kid that always loved looking at maps and going there.

Atlantic Productions is making a five part series for Discovery Channel called Expedition Deep Ocean which will air later this year.

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Inside the daring mission to reach the bottom of all Earth's oceans - Wired.co.uk

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Is coffee good for you? It depends on the kind of coffee and the quantity – Borneo Bulletin Online

Posted: March 16, 2020 at 3:49 am

Dawn MacKeen

CNA/THE NEW YORK TIMES Weve come a long way from the cans of Folgers that filled our grandparents cupboards, with our oat milk lattes, cold brews and Frappuccinos.

Some of us are still very utilitarian about the drink while others perform elaborate rituals. The fourth most popular beverage in the country, coffee is steeped into our culture.

Just the right amount can improve our mood; too much may make us feel anxious and jittery.

IS COFFEE GOOD FOR ME?

Yes. In moderation, coffee seems to be good for most people thats three to five cups, or up to 400 milligrammes of caffeine.

The evidence is pretty consistent that coffee is associated with a lower risk of mortality, said Erikka Loftfield, a research fellow at the National Cancer Institute who has studied the beverage.

For years, coffee was believed to be a possible carcinogen, but the 2015 Dietary Guidelines helped to change perception. For the first time, moderate coffee drinking was included as part of a healthy diet.

When researchers controlled for lifestyle factors, like how many heavy coffee drinkers also smoked, the data tipped in coffees favour. A large 2017 review on coffee consumption and human health in the British Medical Journal also found that most of the time, coffee was associated with a benefit, rather than a harm.

In examining more than 200 reviews of previous studies, the authors observed that moderate coffee drinkers had less cardiovascular disease, and premature death from all causes, including heart attacks and stroke, than those skipping the beverage.

In addition, experts say some of the strongest protective effects may be with Type 2 diabetes, Parkinsons disease, and liver conditions such as cirrhosis, liver cancer and chronic liver disease.

For example, having about five cups of coffee a day, instead of none, is correlated with a 30 per cent decreased risk of Type 2 diabetes, according to a meta-analysis of 30 studies.

The potential benefit from coffee might be from the polyphenols, which are plant compounds that have antioxidant properties, according to Dr Giuseppe Grosso, an assistant professor in human nutrition at University of Catania in Italy and the lead author of an umbrella review in the Annual Review of Nutrition.

However, coffee isnt for everyone. There are concerns about over consumption. This is especially true for expecting mothers because the safety of caffeine during pregnancy is unclear.

While the research into coffees impact on health is ongoing, most of the work in this field is observational.

We dont know for sure if coffee is the cause of the health benefits, said Jonathan Fallowfield, a professor at the University of Edinburgh, and co-author of the British Medical Journal review.

These findings could be due to other factors of behaviours present in coffee drinkers.

DOES THE WAY COFFEE IS PREPARED MATTER?

Yes. Do you prefer a dark or light roast? Coarse grinding or fine? Arabica or robusta?

All of these different aspects affect the taste, but also affect the compounds within the coffees, said Neal Freedman, a senior investigator with the National Cancer Institute. But its not clear at all how these different levels of compounds may be related to health.

Roasting, for example, reduces the amount of chlorogenic acids, but other antioxidant compounds are formed. Espresso has the highest concentration of many compounds because it has less water than drip coffee.

A study in JAMA Internal Medicine examined the coffee habits of nearly 500,000 people in the United Kingdom (UK) and found that it didnt matter if they drank one cup or chain-drank eight regular or decaf or whether they were fast metabolisers of coffee or slow. They were linked to a lower risk of death from all causes, except with instant coffee, the evidence was weaker.

The way you prepare your cup of joe may influence your cholesterol levels, too. The one coffee we know not suitable to be drinking is the boiled coffee, said Marilyn C Cornelis, an assistant professor in preventive medicine at the Northwestern University Feinberg School of Medicine and co-author of the JAMA Internal Medicine study.

Examples of this include the plunge-happy French press, Scandinavian coffee, or Greek and Turkish coffee the kind commonly consumed in the Middle East. (When poured, the unfiltered grounds settle on the tiny cups bottom like sludge. To peek into the future, elders in the region have a tradition of reading the sediment of an overturned cup, like a crystal ball.) However, the oil in boiled coffee has cafestol and kahweol, compounds called diterpenes. They are shown to raise LDL, the bad cholesterol, and slightly lower HDL, whats known as the good kind.

If you filter the coffee, then its no issue at all, said Rob van Dam, a professor at Saw Swee Hock School of Public Health at National University of Singapore. For people with cholesterol issues, its better to switch to other types of coffee. Hes been studying coffee for two decades. (And, yes, hes had a lot of coffee in that time.)

However, other researchers say not to throw out the boiled coffee just yet. The clinical significance of such small increases in cholesterol may be questionable, given that its not associated with an increase in cardiovascular deaths.

Many consumers have also swapped loose grounds for coffee pods.

While there are environmental concerns with single use pods, researchers believe them to hold the same benefits as, say, drip coffee. The latter applies to cold brew, too, but more research is needed.

DO ALL KINDS OF COFFEE HAVE THE SAME AMOUNT OF CAFFEINE?

No. Espresso has the highest concentration of caffeine, packing about 70 milligrammes into a one-ounce shot, but is consumed in less quantities.

By comparison, a typical 12-ounce serving of drip coffee has 200 milligrammes of caffeine, more than instants 140. And, yes, brewed decaf has caffeine, too eight milligrammes which can add up.

When buying coffee, you never really know what youre going to get. At one Florida coffee house, over a six-day period, the same 16-ounce breakfast blend fluctuated from 259 milligrammes all the way up to 564 which goes beyond federal recommendations.

But for some of us, knowing how much caffeine is in our coffee can be especially important. Youve probably noticed it before. How a friend can pound quadruple espresso shots at 10pm and sleep afterward, while you cant have any past noon, or youll be watching Seinfeld reruns until dawn.

Some of us have a polymorphism, a genetic variant that slows our metabolism for caffeine. Its these individuals that Dr Grosso recommends limit their refills.

They take a coffee, and then they have the second and the third, and they still have the caffeine of the first, he said.

You can even find out whether you are a fast or slow metaboliser through a variety of direct-to-consumer testing services.

IS COFFEE ADDICTIVE?

Evidence suggests there can be a reliance on the drink, and tolerance builds over time.

Withdrawal symptoms include a headache, fatigue, irritability, difficulty concentrating, and depressed mood.

Indeed, caffeine is a psychoactive drug, and coffee is its biggest dietary source. About a half-hour after sipping a cup of joe, the caffeine kicks in, and is quickly absorbed.

Blood vessels constrict. Blood pressure increases. A moderate amount of caffeine can wake you up, boost your mood, energy, alertness, concentration and even athletic performance. On average, it takes four to six hours to metabolise half the caffeine.

For those knocking back more than 400 milligrams of caffeine a day, theres not enough evidence to assess the safety, according to the Dietary Guidelines.

Higher doses can lead to caffeine intoxication, with its shakiness, nervousness, and irregular heartbeat. Caffeine is also linked with delaying the time it takes for you fall asleep, how long you stay there, and the reported quality of that shut eye.

I think that caffeine is so common and so ingrained in our culture, and daily habits, that we often dont think about it as a potential source of problems, said Mary M Sweeney, an assistant professor of psychiatry and behavioural sciences at the Johns Hopkins University School of Medicine.

Cutting down coffee may help with gastroesophageal reflux, too.

A new study found that women drinking caffeinated beverages coffee, tea, or soda were associated with a small but increased risk of symptoms, like heartburn.

The studys authors predicted fewer symptoms when substituting two servings of the drinks with water.

Current available research hasnt determined what amount of caffeine can be safely consumed during pregnancy, according to the American College of Obstetricians and Gynecologists.

Caffeine does cross the placenta so some doctors may recommend pregnant women stay below 200 milligrammes of coffee daily. Extremely high doses of caffeine can be fatal.

But researchers said thats more likely to occur accidentally with caffeine powder or pills. You dont see a lot of people going into the emergency room because they accidentally drank too much coffee, said Dr van Dam.

WHAT IS A COFFEE BEAN?

Inside the red fruit of coffea lie two coffee beans. Green in colour, the duo spoon together, the rich brown hue to appear only after roasting.

In fact, they arent beans at all. Its like a cherry, you pick off the tree, said Patrick Brown, a professor of plant sciences at University of California, Davis.

Unlike the cherry, though, the seed is the prize, and the flesh is discarded.

In addition to caffeine, coffee is a dark brew of a thousand chemical compounds that could have potential therapeutic effects on the body. One key component, chlorogenic acid, is a polyphenol found in many fruits and vegetables. Coffee is also a good dietary source of vitamin B3, magnesium and potassium.

People often see coffee just as a vehicle for caffeine, but, of course, its a very complex plant beverage, said Dr van Dam.

With coffees estimated 124 species, most of flavours remain untapped; and perhaps will be forever, with an estimated 60 per cent under threat of extinction, largely from climate change, disease, pests and deforestation.

What fills our mugs at cafes, the office, and on road trips are from two species: Arabica and canephora, known as robusta. Arabica fills specialty cafes, and costs more than robusta, which fuels instant coffees and some espressos. For all of the pomp swirling around arabica, the fact remains it is an extremely homogeneous little seed.

Almost all of the worlds arabica coffee progeny traces itself back a few plants from Ethiopia, coffees birthplace, or Yemen.

DOES ADDING MILK OR SUGAR CANCEL OUT BENEFITS?

Doctors dont know. One 2015 study found that those adding sugar, cream or milk had the same associated benefit as those who preferred it black. But the coffee industry has exploded since the 90s when the older adults in the study filled out their dietary history. It was only about a tablespoon of cream or milk, and a teaspoon of sugar, said the studys lead author, Dr Loftfield, with the National Cancer Institute. This is very different, potentially, than some of these coffee beverages you see on the market today. Sweet coffee and tea are the fourth largest source of sugar in the diets of adults, according to the October survey from the USDA. That includes dessert-like beverages, like Dunkin Donuts 860-calorie creamy frozen coconut caramel coffee drink, with 17 grammes of saturated fat, and 129 grammes of total sugars. Experts said some of these drinks bear little relation to the two-calorie cup of black coffee of the past, worrying health officials.

When you talk about a drink that has that load of unhealthy fats and that much sugar, cant possibly be a healthy beverage on balance, Dr Jim Krieger, a clinical professor of medicine and health services at the University of Washington. That amount of sugar alone is astronomical compared to the current recommendations of US Dietary Guidelines of 50 grammes of sugar a day.

The concern is heightened, experts said, especially because an estimated 43 per cent of teens are now drinking coffee nearly doubling since 2003 according to the research firm Kantar, driven partly by sweet drinks.

SHOULD I START POUNDING DOWN MORE COFFEE?

Depends on your goals in life. If you are enjoying the drink in moderation, doctors say continue onward, and savour those sips. And for those patients with a sensitivity to the beverage, Dr Sophie Balzora, a gastroenterologist, weighs the benefits and risks very carefully. The clinical associate professor of medicine at NYU School of Medicine understands its cultural significance, and knows to tread lightly. As she put it, Robbing people of their coffee seems cruel.

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This Dietitian Wants to Burn Diet Culture to the Ground – Outside

Posted: March 16, 2020 at 3:47 am

Forty-fivemillion Americansdiet every year, and though they might see short-term success,90 percent of those people regain the weight they lost. Thats because dieting, at least as weve been doing it,doesnt work.

Were made to believe that diets fail because welack willpower or discipline. But the odds are stacked against a person trying to lose weight through dietary restriction. Recent research has shown that our bodies have a set weight range largely determined by genetics, and a2013 study found that if you dip below your natural weight, your brain triggers changes in metabolism and energy output to get you back to normal and prevent further weight loss.

Fixating on appearance and weight also affects our well-being. A 2015 articlepublished in the journal Social and Personality Psychology Compass indicates that many of the poor health outcomes associated with obesitycould instead be traced to the stigma against bigger-bodied people and the stress it causes.

In short, what ails us isnt weightits our obsession with it, according toChristy Harrison, a registered dietitian nutritionistand New York Times contributor. In herbook,Anti-Diet: Reclaim Your Time, Money, Well-Being, and Happiness, which came out in December, Harrison proposes that the solution isnt weight lossits burning diet culture to the ground.Were trained to believe that being thin means youre healthy and being fat means the opposite, Harrison says, when you can actually be healthy at any size.

Weight bias explains much if not all of the excess health risks in people with larger bodies, Harrison says. Framing peoples body size as an [obesity] epidemic is weight stigma.

The overzealous pursuit of thinnessunder the guise of a visual indication of healthhas an unfortunate byproduct: the foods, lifestyles, and body types that dont fit into thisnarrow paradigm are demonized, Harrison argues. When a low-carb diet or a juice cleanse is dubbed clean eating, the natural assumption is that other ways of eating are dirty. Before-and-after photos celebrate weight lossbut also imply that a bigger body is a problem to be solved or a project to be worked on. Complimenting someone on looking thin suggests that something was wrong with their body before. Harrison also notes that our physical spaces reflect these ideals, like how bus and airplane seats only accommodate people of a certain size. Clothing stores often dont carry sizes that accommodate larger bodies, andif they do,the options are typically few.

The way [wellness and diet culture] conceives of health is bound up in healthism: the belief that health is a moral obligation, and that people who are healthy deserve more respect and resources than people who are unhealthy, Harrison writes. Healthism is both a way of seeing the world that places health at the apex and a form of discriminating on the basis of health.

Anti-Diet explains that discrimination itself can leadto a wide array ofnegativephysical and mental health outcomes: a2015 study from Obesity Reviewsfound that repeated weight loss and gain can lead to blood pressure and heart problems. A2009 study in Obesityfound that people who had experiencedweight stigma in the past year were twice as likely to have a mood or anxiety disorderand 50 percent more likely to have a substance-use disorder than those who had not.

Institutional fatphobia can also affect the quality of health care thatlarger-bodied people receive, Harrison explains. Women with high BMIsabove 55are almost 20 percent less likely to get gynecological cancer screeningsand have to deal with disrespectful treatment, unsolicited weight-loss advice, and inappropriately sized medical equipment in the doctors office, a 2006 studyfound. That kind of treatment leads larger-bodied people to avoid spaces where they can expect to be stigmatized, like doctors offices or gyms, according to research from theUniversity of Nevada and theUniversity of New South Wales. While there is a correlation between higher BMI and health outcomes like hypertension or heart disease, high weight alone doesnt necessarily cause poor healththere are other risk factors to take into account.

It is possible to change what and how you eat without becoming a part of diet culture yourself. Instead of going keto, quitting sugar, or committing to Whole30, Harrison suggests her readers try something a little simpler:intuitive eating, which basically means eating what you want without stress, shame, or restrictionbut with careful attention to how your body feels. (If youre looking for a how-to guide on the approach,check out Evelyn Tribole and Elyse Reschs1995 book.)

Diet culture convinces us that honoring our hunger, seeking satisfaction, and feeling full will send us down the road to perdition. It tells us our instinctsarebad and wrong, Harrison writes. We have the capacity to get back to a place where our relationships with food are as simple as they were when we were babieswhere hunger and pleasure are nothing to be ashamed of, and where fullness is a signal that we can take our minds off food for a while.

Anti-Diet offers a much-needed unbrainwashing for anyone feeling stress, stigma, or shame about their appearance, diet, or activity levels. Even the socially conscious reader will have an ahamoment when Harrison debunks something they have accepted as truth. Though some of the more nuanced concepts are tricky to absorb, like the ways in which diet culture infiltrates progressive movements like food activism, Anti-Diet is an approachable read for anyone ready to untangle their eating habits from their self-worth.

Buy the Book

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