Category Archives: Diet And Food

Tolga Akmen/Pool/Getty Images For my first duchess-themed breakfast, I kicked things off with a bowl of oatmeal with sliced pear.

I have to be honest and say that I'm not the type of person who usually puts effort into their breakfast. Usually, I'll grab a bowl of whatever cereal we have in the office kitchen, and scroll through my morning emails between bites.

The duchess, however, enjoys a bowl of oatmeal to kick start her day, according to Self. The breakfast meal is even said to have helped combat morning sickness while she was pregnant with all three of her children.

The royal family carries out 2,000 engagements each year. Since Middleton is a full-time senior royal, it's likely that she takes part in a great deal of these - and will need a boost of energy to do so.

Although my schedule isn't as jam-packed as Middleton's, as a royals reporter it sometimes feels like it. I found that changing up my breakfast routine and staying consistent with it really boosted my own energy levels throughout the week.

I managed to stick to oatmeal every day, and kept things interesting by adding different fruits each time.

Middleton's diet contains plenty of raw foods, so I made it my mission to eat a bowl of fresh fruit or vegetables every day.

Mango, kiwi, pomegranate seeds, and blueberries made for a refreshing post-breakfast snack, and I changed this up by adding strawberries, grapes, and oranges to the mix later in the week.

Middleton favors raw foods "to achieve radiant skin," a friend of the duchess told the Mail Online - and according to a dermatologist, it actually works.

"It's a no brainer that fresh fruits are good for your skin," dermatologist Elizabeth Geddes-Bruce MD, MS previously said.

"I try to have a little fruit with every meal. Fruits like oranges, strawberries, mangoes and papayas have high amounts of vitamin C," she added. "Vitamin C is essential to forming tight collagen fibers. It also works as an antioxidant protecting your skin from damage from UV radiation and pollution.

"And while many skin care products contain vitamin C, not all of them are formulated in a way that guarantees the vitamin C will remain stable and penetrate to the target areas."

The royal is said to favor watermelon salads for the same reason, according to Delish.

My version of watermelon salad, which consists simply of watermelon (of course), cucumber, tomatoes, peppers, goat's cheese, and lettuce, quickly became my go-to lunch.

Bear in mind, I wasn't eating just raw foods for the week, so this is difficult to have an opinion on.

However, I did notice that my skin stayed clear and bright for the entire week that I was on the Kate Middleton diet. Whether this was actually down to the watermelon salads and fresh bowls of fruit, I don't know - but I'll certainly be incorporating more of these into my diet in future.

However, things quickly went downhill after I tried green juice.

Like her sister-in-law Meghan Markle, Middleton is a fan of the green juice trend, according to the Mail Online.

Half-way through the week, I paid a visit to my local Pret for a 3.99 ($5) Super Greens juice, which included a blend of cucumber, avocado, baby spinach, ginger, and apple juice.

Unlike the royals, who often favor the drink as a breakfast option, I chose to have mine after my oatmeal - and let me tell you, I'm certainly glad this wasn't my only breakfast.

Look, I know green juice is supposed to come with a multitude of health benefits - but I couldn't even finish half of the drink I had in my hand, never mind one every day for half of the week.

The duchess loves spicy chicken curry - but like Prince William, I couldn't handle the heat.

I had originally planned to put my cooking skills to the test for my first Kate Middleton dinner, but after some (okay, a little) convincing from friends I ended up in Rosa's Thai Cafe in east London instead.

The restaurant's green curry, made with chicken, aubergines, bamboo shots, basil leaves, and chilies, was pretty tasty.

However, after eating light and mild food all day, it was a bit of a shock to the system to taste something so hot and spicy. I know they say the key to good health is a balanced diet, but this was a little too much of a contrast for me.

Like the green juice, I only ended up consuming half of the portion.

I didn't feel too bad, though, as Prince William has previously said he struggles keeping up with his wife's dining habits.

While Middleton said she likes her curry hot, William said: "Me and heat, not so good."

"I love spice but not the heat," he added.

With my taste buds still burning, I only dared to eat another curry (a much milder, homemade recipe this time) once later in the week. For the majority of the time, however, I stuck to chicken-based dinners - mostly chicken and rice, so I would feel like I was at least half-way eating like the duchess.

I redeemed myself with my final duchess-themed meal, which was sushi.

I may not have dined exactly like a duchess - but the results were still pretty great.

Now this is something I could easily keep up.

Sushi is one of the duchess' favorites, according to her husband. However, I can count on one hand the amount of times I have tried the dish over the years, so this was still a relatively new experience for me.

On a first glance at the supermarket-bought sushi I had taken back to my flat, I didn't think it would be filling enough for my final duchess dinner.

Surprisingly, though, it was an ideal portion. It obviously wasn't as heavy (or spicy) as a curry, or the chicken-based meals I had consumed previously in the week, but it also wasn't as light as the watermelon salads - a happy medium.

All in all, by the end of the week I was slightly disappointed in myself for not being able to stay consistent with some of Middleton's favorite meals, such as the green juice or the curry.

However, the meals I did eat were super easy to prepare, and left me feeling energized and revitalized throughout the working week.

Related video: You Should Probably Avoid 'Celebrity Diets' (Provided by Buzz60)

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I tried to eat like Kate Middleton for a week, but I couldn't get through it without cheating - msnNOW

Simon Cowell, 60, is a busy man being a successful talent manager and television producer, so much so, its surprise if he has any time to even sleep. But the arrival of his son Eric in 2014 led to the music mogul making some changes in his life.

In an interview with Terri Seymour on ITVs Lorraine, Simon revealed his lifestyle had led to him having an irregular sleep pattern.

He explained: I was like a vampire. I realised I was going to sleep between 5 and 7 in the morning, and then the trouble with that is no matter if you get six hours or eight hours you always wake up tired.

Thats the problem, because youre not supposed to do that.

But the star revealed hes now in a better sleep routine, going to bed and waking up at reasonable times.

READ MORE:Liam Payne health: I definitely wasnt ok Singer on his past health struggles [INSIGHT]

He said: I now go to sleep at 10, I now have breakfast at 8:30. Its almost like a complete reversal.

When asked about the impact his irregularly sleep pattern was having on Eric, he answered: That was a big part of it - it just didnt feel right.

I couldnt explain to someone his age Id been working all night and Im tired in the afternoon.

It bothered me, so I thought, Im just gonna do it, and once I did it, it was simple.

DON'T MISS

Alongside overhauling his sleep pattern, Simon said he decided to start eating better and to lose weight.

He said: You just know when youve got to make a change.

I just suddenly realised my hours, what I was eating had to change.

Also I got confused because theres so many different diets - Im never going to understand what all these things are.

Then I met this guy and he made it very basic, and I tried it, and importantly I really felt better.

Once I knew I felt better then it was just easy to stick to.

Everyone thought I had one of those gastric band things, but no, it really was just cutting out certain things.

As part of his diet overhaul, Simon has cut out many foods.

But the food he misses the most is pizza. He revealed: Of all the things I miss, I miss pizza.

Like when Erics eating a pizza Im staring at it like, I really want to eat that pizza.

Many effects of lack of sleep include feeling grump and not being able to work as well.

But the NHS warns regular sleep puts people at risk of serious medical conditions, including obesity, heart disease and diabetes. It also shortens life expectancy.

The health body advises: Most of us need around 8 hours of good-quality sleep a night to function properly but some need more and some less. What matters is that you find out how much sleep you need and then try to achieve it.

See more here:
Simon Cowell health: Why the X Factor star overhauled his sleep and eating habits - Express.co.uk

Oatmeal was the first meal of the day. Mikhaila Friel, Insider

I have to be honest and say that I'm not the type of person who usually puts effort into their breakfast. Usually, I'll grab a bowl of whatever cereal we have in the office kitchen, and scroll through my morning emails between bites.

The duchess, however, enjoys a bowl of oatmeal to kick start her day, according to Self. The breakfast meal is even said to have helped combat morning sickness while she was pregnant with all three of her children.

The royal family carries out 2,000 engagements each year. Since Middleton is a full-time senior royal, it's likely that she takes part in a great deal of these and will need a boost of energy to do so.

Although my schedule isn't as jam-packed as Middleton's, as a royals reporter it sometimes feels like it. I found that changing up my breakfast routine and staying consistent with it really boosted my own energy levels throughout the week.

I managed to stick to oatmeal every day, and kept things interesting by adding different fruits each time.

A bowl of fruit made for an early afternoon snack. Mikhaila Friel, Insider

Mango, kiwi, pomegranate seeds, and blueberries made for a refreshing post-breakfast snack, and I changed this up by adding strawberries, grapes, and oranges to the mix later in the week.

Middleton favors raw foods "to achieve radiant skin," a friend of the duchess told the Mail Online and according to a dermatologist, it actually works.

"It's a no brainer that fresh fruits are good for your skin," dermatologist Elizabeth Geddes-Bruce MD, MS previously said.

I changed things up with blueberries, grapes, and strawberries. Mikhaila Friel, Insider

"I try to have a little fruit with every meal. Fruits like oranges, strawberries, mangoes and papayas have high amounts of vitamin C," she added. "Vitamin C is essential to forming tight collagen fibers. It also works as an antioxidant protecting your skin from damage from UV radiation and pollution.

"And while many skin care products contain vitamin C, not all of them are formulated in a way that guarantees the vitamin C will remain stable and penetrate to the target areas."

Watermelon salad. Mikhaila Friel, Insider

My version of watermelon salad, which consists simply of watermelon (of course), cucumber, tomatoes, peppers, goat's cheese, and lettuce, quickly became my go-to lunch.

Bear in mind, I wasn't eating just raw foods for the week, so this is difficult to have an opinion on.

However, I did notice that my skin stayed clear and bright for the entire week that I was on the Kate Middleton diet. Whether this was actually down to the watermelon salads and fresh bowls of fruit, I don't know but I'll certainly be incorporating more of these into my diet in future.

Green juice at Pret. Mikhaila Friel, Insider

Like her sister-in-law Meghan Markle, Middleton is a fan of the green juice trend, according to the Mail Online.

Half-way through the week, I paid a visit to my local Pret for a 3.99 ($5) Super Greens juice, which included a blend of cucumber, avocado, baby spinach, ginger, and apple juice.

Unlike the royals, who often favor the drink as a breakfast option, I chose to have mine after my oatmeal and let me tell you, I'm certainly glad this wasn't my only breakfast.

Look, I know green juice is supposed to come with a multitude of health benefits but I couldn't even finish half of the drink I had in my hand, never mind one every day for half of the week.

Green curry at Rosa's Thai Cafe. Mikhaila Friel, Insider

I had originally planned to put my cooking skills to the test for my first Kate Middleton dinner, but after some (okay, a little) convincing from friends I ended up in Rosa's Thai Cafe in east London instead.

The restaurant's green curry, made with chicken, aubergines, bamboo shots, basil leaves, and chilies, was pretty tasty.

However, after eating light and mild food all day, it was a bit of a shock to the system to taste something so hot and spicy. I know they say the key to good health is a balanced diet, but this was a little too much of a contrast for me.

Like the green juice, I only ended up consuming half of the portion.

I didn't feel too bad, though, as Prince William has previously said he struggles keeping up with his wife's dining habits.

While Middleton said she likes her curry hot, William said: "Me and heat, not so good."

"I love spice but not the heat," he added.

With my taste buds still burning, I only dared to eat another curry (a much milder, homemade recipe this time) once later in the week. For the majority of the time, however, I stuck to chicken-based dinners mostly chicken and rice, so I would feel like I was at least half-way eating like the duchess.

I thoroughly enjoyed my last meal. Mikhaila Friel, Insider

Now this is something I could easily keep up.

Sushi is one of the duchess' favorites, according to her husband. However, I can count on one hand the amount of times I have tried the dish over the years, so this was still a relatively new experience for me.

On a first glance at the supermarket-bought sushi I had taken back to my flat, I didn't think it would be filling enough for my final duchess dinner.

Surprisingly, though, it was an ideal portion. It obviously wasn't as heavy (or spicy) as a curry, or the chicken-based meals I had consumed previously in the week, but it also wasn't as light as the watermelon salads a happy medium.

All in all, by the end of the week I was slightly disappointed in myself for not being able to stay consistent with some of Middleton's favorite meals, such as the green juice or the curry.

However, the meals I did eat were super easy to prepare, and left me feeling energized and revitalized throughout the working week.

I may not have dined exactly like a duchess but the results were still pretty great.

Read more:

I ate like Meghan Markle for 10 days and could easily keep it up forever

I lived like Meghan Markle in London for a day, and it made me appreciate my life as a commoner

The most surprising confessions made by the Queen's dressmaker in her new tell-all book about life at Buckingham Palace

Original post:
I tried to eat like Kate Middleton for a week, but I couldn't get through it without cheating - INSIDER

High blood pressure happens when the force of blood pushing against a persons artery walls is consistently too high. Over time, the force and friction of high blood pressure damages the delicate tissues inside the arteries. This can lead to deadly cardiovascular complications. Fortunately, making simple dietary tweaks can lower a persons reading and according to experts there is a diet one can follow to help keep blood pressure readings normal.

What a person eats could majorly affect their chances of getting high blood pressure.

A healthy eating plan can both reduce the risk of developing high blood pressure and lower a blood pressure that is already too high.

For an overall eating plan, experts agree that the Dietary Approaches to Stop Hypertension (DASH) diet can help with the condition.

READ MORE: High blood pressure: Add this oil to your diet to lower your reading

The DASH diet contains foods that are low in saturated fat, total fat, cholesterol and high in fruits, vegetables and low fat dairy foods.

The DASH diet includes whole grains, poultry, fish and nuts and how low amounts of fats, red meats, sweets and sugary beverages.

The diet is also high in potassium, calcium and magnesium, as well as protein and fibre.

Eating foods that are lower in salt and sodium also can help in reducing blood pressure.

DONT MISS

Cut down on salt

An important part of healthy eating is choosing foods that are low in salt and other forms of sodium.

Using less sodium is key to keeping blood pressure at a healthy level. The recommended daily amount of salt intake is that it should not be more than 2.4 grams of sodium.

This equals to 6 grams of table salt a day.

For those who suffer with high blood pressure, your GP may recommend having less than that.

Choosing the right foods to help with lowering blood pressure

For those who have high blood pressure, paying close attention to food labels is key.

Sodium is found naturally in many foods. But processed foods account for most of the salt and sodium one consumes.

Processed foods that are high in slat included regular canned vegetables and soups, frozen dinners, lunchmeat, instant and ready-to-eat cereals and salty chips.

Its strongly advised that one should check food labels to help choose which products contain less sodium.

Alongside eating a healthy diet, the NHS recommends regular exercise to prevent or reduce high blood pressure.

It states: Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition. Regular exercise can also help you lose weight, which will also help lower your blood pressure.

"Adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week.

"Physical activity can include anything from sport to walking and gardening.

Limiting alcohol intake, losing weight, cutting down on caffeine, stopping smoking and getting a good nights sleep are also recommended.

Continue reading here:
High blood pressure: What is the best diet to follow to help lower readings? - Express

The menopause is a normal biological process and a natural part of ageing.

But for many women, it can come with life-changing symptoms including insomnia, hot flushes, and debilitating depression and anxiety.

And for every woman even those lucky enough to have minimal symptoms declining oestrogen levels increase the risk of long-term health conditions such as heart disease and osteoporosis.

Though symptoms can be challenging, menopause is a great opportunity to take stock of your overall health.

It can be a time of discovery, to try new things and introduce habits that will help you enjoy a healthy and happy second half of life.

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During menopause, eating well can help to manage symptoms, protect bones and maintain a healthy weight.

If you get your eating habits in order during this time, you set yourself in good stead for strong bones, healthy heart, bouncy skin and plenty of energy, well into later life.

Here are my tried and tested tips for eating well during menopause and beyond.

SKIP SUGAR

Its best to cut back on sugar as much as possible as it can trigger a sharp rise in blood glucose levels, followed by an inevitable crash.

As well as wreaking havoc with mood and energy levels, these highs and lows can encourage the body to convert excess calories into fat that is stored around the abdomen, increasing the risk of developing type two diabetes and heart disease.

To curb sugar cravings, swap refined carbs such as white bread and pasta for wholegrain alternatives.

If youre desperate for a sweet treat in the afternoon, snack on antioxidant-rich dark chocolate and plain almonds.

PROTEIN POWER

As oestrogen levels decline during menopause, the body starts to store more fat, while at the same time losing bone density, muscle mass and strength.

One of the best ways to combat this is by increasing the amount of protein in your diet.

Protein is filling, so will keep you feeling fuller much longer, helping ward off weight gain.

It can also help your body hold on to muscle.

So aim to include a portion of high-quality protein with every meal.

This could be fish, poultry, eggs and red meat, as well as vegetable proteins such as chickpeas, lentils and tofu.

FILL UP ON FIBRE

In addition to eating plenty of protein, fibre can also help suppress cravings and prevent weight gain.

There is also strong evidence to suggest eating a fibre-rich diet is associated with a lower risk of heart disease, stroke, type two diabetes and bowel cancer.

The Government recommends 25g a day for women find it in green veggies, wholegrains, lentils and beans.

BONE BOOSTERS

When it comes to strengthening bones, there are two main nutrients to be aware of calcium and vitamin D.

Dairy, egg yolks, kale, spinach and cabbage are all excellent sources of calcium.

But theres no point loading up on calcium if youre not getting enough vitamin D, as this vital vitamin is essential for calcium absorption.

Some food sources of vitamin D include oily fish, red meat, eggs, mushrooms and fortified breakfast cereals.

However, the bodys primary source of vitamin D is the suns UV rays and, for this reason, its recommended you take a supplement from September to March, when its dark and grey outside.

FANTASTIC FATS

A diet rich in healthy fats helps the body produce hormones, which is essential in mid-life. So much so that a low fat diet should be avoided during menopause.

As well as helping with hormone production, omega-3 fatty acids have also been shown to have anti-inflammatory benefits in the body. And a particular strain, known as DHA, may even help ward off cognitive decline and Alzheimers in later life.

Research also suggests omega-3 may help reduce the occurrence and severity of hot flushes and night sweats.

You can find healthy fats in avocado, oily fish such as sardines, salmon and mackerel, olive oil, nuts and seeds.

SMILE VITAMINS

B-complex vitamins have also been shown to boost brain health.

Theyre are involved with mood regulation in the brain and are essential for the production of serotonin the happy hormone that may well be in short supply after sweaty, sleepless nights.

Good sources of B-complex vitamins include meat, fish, dairy products, fortified cereals and nutritional yeast.

GOOD GUT HEALTH

Research suggests gut health is hugely influential when it comes to our mood. In fact, up to 90% of serotonin is produced in the gut.

So its important to look after the friendly bacteria that live there by eating a diet rich in probiotic and prebiotic foods.

Probiotic foods contain live friendly bacteria that help populate the gut and improve its diversity, keeping it healthy.

Find them in fermented foods such as sauerkraut, kefir and yogurt.

Prebiotic food feeds the bugs in your gut and helps them thrive. Good sources are fibre-rich foods including wholegrains, legumes, vegetables, nuts and seeds.

HORMONE HELPERS

Phytoestrogens and isoflavones are compounds that are found in plants and plant-based foods such as soya, flaxseeds, lentils and oats. There is some evidence they can improve menopausal symptoms by mimicking oestrogen.

However, they dont work for everyone, as only some women are able to digest the phytoestrogen in what they eat and you have to eat a large amount to notice any benefits.

When it comes to balancing hormones, HRT clearly remains the most effective option.

MIGHTY MAGNESIUM

It helps the body deal with stress, promotes good sleep and strengthens bones. Yet many people have a magnesium deficiency, and this is especially common in people who eat a lot of meat, dairy and processed foods.

Regular coffee and alcohol consumption can also inhibit the bodys ability to absorb the mineral from food.

Good sources of magnesium include leafy greens, nuts and wholegrains.

Though we should be able to get enough from our diet, many women, especially those who sleep badly, find taking a supplement can improve wellbeing during menopause.

Choose one that contains magnesium citrate, which is more easily absorbed by the body.

The Truth About Menopause from Liz Earle Wellbeing Magazine by Liz Earle MBE, 4.99, can be downloaded here

Deliciously good for you, this is packed with ingredients that are high in phytoestrogens, the oestrogen-like compounds found in soya, linseeds and some dried fruits.

100g wholemeal or spelt flour

100g medium rolled oats

100g soya flour

100g linseeds

100g raisins

200g pitted dates, chopped

100g apricots, chopped

50g sunflower seeds

50g flaked almonds

2 tbsp honey

2 tsp ground ginger

2 tsp cinnamon

5 pieces stem ginger in syrup, chopped

750ml soya milk

1 Whizz linseeds in a food processor to crack open, then place all dry ingredients in a large bowl along with the chopped stem ginger.

2 Stir in 550ml soya milk, and the honey, and mix until combined.

Leave to soak for half an hour, then add remaining soya milk to loosen the mixture to a dropping consistency from the spoon, if needed.

3 Preheat oven to 190C/375F/Gas Mark 5.

Line a small loaf or round cake tin with baking parchment and spoon the mixture into the tin.

4 Bake for about an hour or until a sharp knife comes out of the centre cleanly, showing the cake is cooked.

Tip out onto a wire rack, and leave to cool completely before slicing with a very sharp knife.

Originally posted here:
Liz Earle's menopause diet with tips and tricks to help your health and wellbeing - Mirror Online

(Source: Pinkyone / Shutterstock.com)

by Katie Bryan | November 3, 2019

A long-time staple in homes around the world, bread seems to go with just about everything! From quick on-the-go meals like sandwiches to more elaborate dishes such as french toast, this is a food as versatile as it is popular. Oh, and did we mention its delicious?

Whether its slathered with nut butter and topped with banana slices or piled high with avocado, veggies and herbs, it can be nearly impossible to resist.

That said, its got a pretty controversial reputation. While some say its part of a healthy breakfast, others condemn it, lumping it in with sugary cereals, donuts, and other not-so-great-for-you carb sources.

Bread can be packed full of fiber, flavor, and nutrition and has been fueling humans for over 30,000 years!

That said, the way in which technology, lifestyle, and culture have evolved over time has changed how we get most of our food bread inclusive. Because of this, people are likely to flock to the grocery store or bakery to get their local and not-so-local loaves, but to they still pack a valuable nutritional punch?

When reading the ingredients on bread these days, youre likely stumble across a few things you cant pronounce, let alone recognize. You will often see much more than just the four traditional ingredients of flour, salt, yeast, & water. Products such as soybean oil, monoglycerides, and DATEM are increasingly prevalent in packaged bread products.

Suffice it to say not all bread is created equal, and many of the ingredients lists are enough to leave most of us feeling unsure.

Aside from the worries around (perhaps unnecessary) additives, theres the flour to consider. Many loaves pass up hearty whole grain flour for bleached, refined or enriched flours which arent the best option when it comes to our health. These ingredients can cause a spike in our blood sugar, lead to weight gain, or even promote diet related ailments such as type 2 diabetes.

To help you avoid all these less-than-ideal results, many nutrition experts recommend that you bring yourself back to the basics. Search for loaves that are as close to the traditional four-ingredient recipe as possible, and ask how the bread is baked. Be sure flours are unbleached and not refined or enriched. The idea is to keep the grain as close to how it was harvested as possible with the least amount of processing which can make the difference between bread being hinderance and help.

In fact, whole grains are one of the things included in the 6 foods Michael Greger, M.D. recommends eating every day for a long life. Things like oatmeal, rice, amaranth, buckwheat, quinoa, cooked pasta, corn kernels, ready-to-eat cereal, tortillas, bread, bagels or even English muffins are all endorsed by the plant-based diet expert, so looks like your toast stays!

You might just want to make it whole wheat.

True whole grains are nutrient-dense and satiate your hunger for longer. But also be aware of packaging keywords like multigrain, whole grain and whole wheat. They show up on nearly every package of bread these days, but may not be truly representative of whats inside.

So, how do you break through the jargon? Well, one route recommended by Dr Gregor is to examine the nutrition facts to ensure a ratio of carbs to fiber equal to or less than five-to-one or, in other words, to follow what he calls the five-to-one fiber rule. When the fiber is higher, its reasonable to assume that the wheatgerm and bran are still included in your bread, making it a true whole-grain option.

Bread can play an important role in your diet, but those focused on health should pay close attention to the kind of bread they are putting in your body.

Remember to read ingredients, dont give into gimmicks, use the 5:1 rule by dividing carbs and fiber, and dont be afraid to ask questions!

Follow these simple steps, and for those without special dietary restrictions there shouldnt be any reason to give bread the boot.

What are some great bread brands have you found in your local grocery? Leave a comment below and keep the conversation going!

Follow this link:
Bread: A "Bad Carb" or Part Of A Healthy Diet? - Raise Vegan

High blood pressure means a person's blood pressure is consistently too high and that their heart has to work harder to pump blood around their body. It is easy to ignore high blood pressure as the condition doesnt reveal any symptoms initially, but, if left untreated, it can lead to heart and circulatory diseases such as heart attack or stroke. Lifestyle factors strongly influence a persons risk of developing high blood pressure, with poor diet being a key contributor.

Salty foods are particularly risky, as Blood Pressure UK explained: Salt works on your kidneys to make your body hold on to more water. This extra stored water raises your blood pressure and puts strain on your kidneys, arteries, heart and brain.

As the health body explains, an adult should eat no more than six grams of salt a day, but most people eat much more than this.

The problem often lies in hidden salts, which are found in processed foods such as bread, biscuits and breakfast cereals, and prepared ready meals or takeaways.

While it is important to cut down or avoid processed foods altogether to lower blood pressure, certain dietary choices have been shown to lower a persons reading.

READ MORE:High blood pressure: Five exercises proven to lower your reading

Studies suggest including pumpkin seed oil in ones diet can help to lower blood pressure and promote good heart health.

Animal studies investigating the effects of pumpkin seed oil on high blood pressure have shown that pumpkin seed oil may reduce high blood pressure and high cholesterol levels major risk factors for heart disease.

Research also suggests that pumpkins ability to increase nitric oxide generation in a persons body may be responsible for its positive effects on heart health.

Nitric oxide is a compound in the body that causes blood vessels to widen, and narrowing blood vessels is the primary cause of high blood pressure and its associated risks.

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Pumpkin seed oil can be taken in supplement form and Holland Barrett recommends taking one to three 1000mg soft gel capsules daily, preferably with meals.

Certain snacks have also been linked to lowering a persons blood pressure, including walnuts, according to a study published in the Journal of the American Heart Association.

In a randomised, controlled trial, researchers examined the effects of replacing some of the saturated fats in participants' diets with walnuts.

They found that when participants ate whole walnuts daily in combination with lower overall amounts of saturated fat, they had lower central blood pressure.

Saturated fats can raise cholesterol levels, and too much cholesterol in a persons blood can build up on the sides of a persons arteries, narrowing them and increasing their risk of a heart attack or stroke.

It is therefore important that people swap out saturated fats for unsaturated fats, such as nuts, as unsaturated fat helps to improve blood cholesterol.

In addition, another way to lower blood pressure and keep cholesterol levels in check is to try to eat fish at least two to three times a week, advises Blood Pressure UK.

The health site said: Oily fish is rich in Omega-3 essential fatty acids which may help reduce blood pressure, reduce the tendency of blood to clot, regulate the rhythm of your heart beat and reduce triglyceride levels.

It is also important to exercise regularly to reduce the risk of developing high blood pressure, and if a persons blood pressure reading is already high, exercise can help a person lower it.

As Mayo Clinic explained: Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure.

Furthermore, becoming more active can lower your systolic blood pressure by an average of four to nine millimetres of mercury (mm Hg) - thats as good as some blood pressure medications, notes the health body.

High blood pressure is measured with two numbers - systolic and diastolic. Systolic is the highest pressure when your heart beats and pushes the blood round your body and diastolic blood pressure is the lowest pressure when your heart relaxes between beats.

As Blood Pressure UK explained: Systolic blood pressure is more important than diastolic blood pressure because it gives the best idea of your risk of having a stroke or heart attack.

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High blood pressure: Add this oil to your diet to lower your reading - Express

While resisting food might be quite a task, decreasing and limiting the intake helps both humans as well as animals to better theirhealthin old age and extend the lifespan.

To do so, the pattern of diet consumption must be established earlier in life in order to improvehealthin old age, according to a study published in the journal Nature Metabolism.

Researchers showed that mice only become healthier if they start food reduction early and eat less before entering old age. They concluded that healthy behaviour must be established earlier in life in order to improvehealthin old age and extend lifespan.

How can we stay fit and healthy in old age for as long as possible? Researchers into ageing have a simple answer: eat less and healthily.

But when do you have to start and is it enough if you only manage to do this for a short time? To investigate this, researchers led by Linda Partridge, Director at the Max Planck Institute for Biology of Ageing, in an animal study have put young and old mice on a diet with varying degrees of success.

Mice live longer and are healthier in old age if they are given 40 per cent less to eat after reaching adulthood than animals who are allowed to eat as much as they want.

The dieting mice are fed with food enriched with vitamins and minerals to prevent malnutrition. But if food intake is first reduced in mice first start eating less food when they are already seniors, the researchers observe little or no effect on the life expectancy of the mice.

On the other hand, when mice are allowed to eat as much as they like after a period of reduced food intake, they have no long-term protection, so reduced food intake has to be sustained for mice to reap the benefits.

Reduced food intake must, therefore, be implemented early and be sustained until the end of their lives to have positive effects on health in old age.

One should establish healthy behaviours early in life. It may not be as good for your health to change your diet later in life. Health in old age is a lifelong affair, explains Linda Partridge from the Max Planck Institute for the Biology of Ageing and UCL.

But why do older mice no longer react to the change in diet? Oliver Hahn, the first author of the study and doctoral student in the Partridge department, investigated gene activity in different organs.

While the gene activity in the liver quickly adapted when mice are transferred to a restricted diet, researchers observed a memory effect in the fat tissue of older animals.

Although the mice lose weight, the activity of the genes in the fat tissue is similar to that of the mice that continue to eat as much as they want.

In addition, the fat composition in old mice does not change as much as in young mice. This memory effect mainly affects mitochondria, which play an important role in the ageing process.

Usually, reduced food intake leads to increased formation of mitochondria in fatty tissue. But the study showed that this is no longer the case when older mice are switched to a lower calorie diet. This inability to change at the genetic and metabolic levels may contribute to the shortened lifespan.

Michael Wakelam, co-corresponding author and Director of the Babraham Institute commented, The experimental power of integrating data about lipid metabolism and metabolic pathways with the tissue-specific understanding of gene expression in mice of different ages and diets has allowed us to demonstrate clearly the importance of a nutritional memory in contributing to healthy ageing.

Published : November 4, 2019 8:28 am

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Diet reduction can improve health and prolong life - TheHealthSite

The Mavs are 3 2 after five games, and looking like a playoff contender in the crowded Western Conference. The return of Kristaps Porzingis is a major upgrade comparing to last years roster, but the biggest thing has been Luka Doni going to another level from a Rookie of the Year season Whats the secret?

Pasta. Well, lack thereof. Lukas rookie year came after a long season in Europe, a lot of minutes on his legs and a different level of physicality. Nobody doubted his basketball IQ, basketball skillset or love of the game. Luka faced skepticism most European players face when arriving in the NBA. Is he committed to matching his opponents athletically? It was obvious a change in diet and dedication to the weight room was needed.

Luka will probably never be ripped like Caruso. Shaq explained it by saying some guys are not salad eaters. meaning as much as they eat right and work out, they wont get ripped. But, it became obvious Luka needs to improve his conditioning and strength to reach his maximum. This is where playing next to Dirk helped (via ESPN):

I was so happy to get drafted to Dallas to be with Dirk. It was one of the best experiences of my life. I would say there are two things (I learned): his leadership and his work ethic.

Luka went on to talk about professionalism several times. He said changing his body and being a professional was hard at first, but he fell in love with it during the process. You realize every meal you have isnt off hours but directly impacts your performance on the court. The key for him? Saying farewell to pasta.

Luka never based his game on athleticism (even though he is more athletic than youd think), but for him getting in shape is just removing obstacles to do what he does best. If hes not thinking about his spleen or his lungs, he can think about the game. More minutes of Luka on the court means more games in the win column for the Mavericks.

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Luka reveals the hardest change in his diet - Basketball Network

Serious incidents, deaths and failure to keep elderly residents safe.

These are just some of the concerns emerging from the latest reports into some of the worst care homes in and around Birmingham.

Two deaths, one as a result of a resident choking, and several accidents in which investigations were ongoing has led to inspections by the Care Quality Commission.

One person complained about a man masturbating in the communal area and said the staff didn't intervene while another said their family member often had dirty feet and dirty fingernails.

At one home residents told inspectors they could be left waiting for up to three hours for help.

These are the worst-rated homes in Birmingham and nearby areas based on the most recently published inspection reports.

The ratings were handed out by health watchdog the Care Quality Commission (CQC) and the data was taken from its website on October 1, 2019.

Inspectors assessed each care home on five categories based on safety, effectiveness, caring, responsiveness and leadership, before an overall rating was given.

Analysis of 809 care homes within 15 miles of Birmingham city centre highlighted the state of care across the region.

Twelve were rated inadequate and 148 listed as requires improvement.

This year 11 were classed as outstanding and 609 care homes were rated as good.

In total 592 were residential homes with the remainder nursing homes with 383 of the total number, caring for people with dementia and Alzheimer's.

The vast majority were for adults aged 65 and over and only 16 provided care for children and teenagers.

Below is the list of the 12 care homes currently rated inadequate following CQC inspections and a summary of what was published in the reports which followed. BirminghamLive has contacted each care home for comment.

Address: 135-137 Church Lane, Handsworth, B20 2HJ

Latest report: 17 September 2019

Inspection date: 17 April 2019

The inspection was prompted in part by the death of a resident but the incident is under criminal investigation so the CQC did not examine the circumstances of it.

It was accused of not effectively managing peoples risks to help keep them safe.

Investigators said they found a breach of the regulations because of serious concerns around fire safety, the premises and managing people's choking risks.

The report said the care home did not learn from a previous choking incident where a person died in September 2018 and that people were exposed to a significant risk of harm.

Altercations between people at the care home were not always responded to appropriately to help protect people from harm and abuse.

The inspector wrote: Medicines management and infection control processes were not consistently safe.

We also found staff were not always suitably deployed to meet all people's needs.

Kitchen staff didnt have enough knowledge of peoples dietary risks and preferences, including one persons religious needs, according to the report.

What did the care home say:

Birmingham Live made repeated attempts to contact the care home for comment but has been unable to reach anyone.

Address: Johns Lane, Tipton, DY4 7PS

Latest report: 15 July 2019

Inspection date: 15 May 2019

The care home was inspected because of an incident where a person using the service died. The inspection did not reveal the circumstances of the incident because of an ongoing investigation at the time.

The report said people were not safeguarded from abuse as allegations were not always investigated.

The care home was accused of not consistently managing risks to people and left them at risk of harm.

Staff said they had not received the training they needed to support people effectively.

One employee said: "We aren't trained in restraint so when someone is being disruptive, there is nothing we can do.

The investigator said people were not consistently treated with dignity as one person's care records showed that staff were told to remove game consoles until a person acting aggressively finally engaged with staff.

What did the care home say:

A spokesman for Oak House said: Since this report was published in the spring we have a new senior management team and we are already improving that quality of care.

Address: Mill Farm Road, Harborne, B17 0QX

Latest report: 10 August 2019

Inspection date: 19 March 2019

The inspection was prompted in part by notification of a serious incident where one resident had choked on their food and needed staff to help them stop choking.

The registered managers did not always record when incidents occurred - including the choking incident one week before the inspection.

Staff were also accused of not administering medicine safely and one person said: There was one occasion when I took too many tablets, staff gave me the wrong instructions and so I took too many.

This made me ill. I take my own medicine now, as staff were doing it wrong.

Staff at the Kenrick Centre have not been offered training in caring for people with dementia since 2014, despite the fact people with dementia live in the care home, the report said.

The investigator said people were not always treated with dignity and on one occasion saw a person being supported to go to the toilet with the door left open.

The reported said there was not a culture of open and honest dialogue, when mistakes were made, to ensure staff reported errors when they happened.

What did the care home say:

A spokesman for Birmingham City Council, the care provider, said: Representatives from the commission stated that they were reasonably assured that BCC as a provider has addressed the concerns that were raised in the inspection and has a robust plan to monitor the proposed changes.

A mid-point review was undertaken in October 2019 and it was identified that significant improvements have made been in respect of risk management, activities, training, leadership of the service, and medicine management.

Address: 29 Nordley Road Wednesfield, Wolverhampton, WV11 1PX

Latest report: 12 March 2019

Inspection date: 17 December 2018

The inspection was prompted by concerns received from agencies, including Wolverhampton City Council, about people not receiving the appropriate care that kept them safe and ensured their needs were met.

A social worker had been told by relatives that one persons feet were often dirty and they could be left to walk in bare feet, and had dirty fingernails.

There was also an unexpected death at the care home which was being investigated at the time.

At the time there was not a sufficient number of staff on the dementia care unit.

Staff were not always able to respond to these people and ensure their safety.

In the report an employee at the care home said one person enters the bedroom of other residents and urinates on the floor regularly.

A relative of a resident said: Two weeks ago, there was a [person] in the communal area masturbating, no staff intervened, they need more staff.

The report reads: People did not consistently have their medicines in a safe way. For example, we saw that an agency nurse on the second day of inspection, where it was their first shift at the home, had been asked to carry out the medicines round without an induction.

Meal time at the dementia unit was not relaxed and they observed a delay in the serving of lunches and people were sat down for up to 30 minutes before the meal arrived.

What did the care home say:

A spokesman for the care home said: "Bentley Court was re-inspected by the CQC in October. We have received the final report and the site is now rated Requires Improvement and is out of special measures.

"There remains further work to be done, but we are seeing strong progress under the leadership of a new manager and we are continuing to work with residents and relatives to implement more improvements which includes a considerable refurbishment, improved activities and more staff training.

"Our foremost priority remains delivering high quality care for all of our residents.

Address: Cedar Park Road, Batchley, Redditch, B97 6HP

Latest report: 29 August 2019

Inspection date: 2 July 2019

The inspection was prompted by concerns received about safe clinical care and capability of the staff.

The care home was accused of not always monitoring or reviewing risks to peoples safety and residents told investigators their care needs were not met in a timely way.

The report also found people's medicines were not always managed and stored in a safe way.

One resident was asleep and didnt receive medicine for their heart and the nurse didnt try and offer the medicine later and destroyed it, according to the report.

Some people were at risk of dehydration as systems in place were not effective in making sure people who required support were received this.

Residents told the investigators they had to wait their turn for support and could be left waiting for up to three hours.

What did the care home say:

The care home refused to comment.

Address: Bourne Street, Woodsetton, Dudley, WV14 9HN

Latest report: 23 August 2019

Inspection date: 5 June 2019

The inspection was a result of an incident, under investigation at the time, so the circumstances of it were not included in the report.

The report said people in the care home had not been safeguarded from alleged abuse.

Where they received serious allegations of abuse against people and been provided with evidence, effective action had not been taken to protect people while it was being investigated.

The investigators saw in records that staff had witnessed people being placed at risk of harm and not reported this to the manager.

During the inspection there were occasions when people had not received their medicines, received the wrong dose of medicine or received their medicines at the wrong time and this caused some people pain.

Investigators were told by people that there were not enough staff to meet their needs.

A resident said: "There aren't enough staff, they don't come quickly when you press the buzzer, you have to wait a long time, they are so busy and you think they are never going to come.

There were mixed reviews of the food served, one person said the food was rubbish and wouldn't give it to their dog while another said the food is very good.

The care homes records showed an ambulance had to be called for one resident after they experienced diabetic symptoms when they decided not to follow their tailored diet plan.

What did the care home say:

The care home has refused to comment.

Address: 16 Dudley Park Road, Birmingham, B27 6QR

Latest report: 4 October 2019

Inspection date: 11 July 2019

The care home was accused of allowing a member of staff, who was at the centre of a safeguarding issue at the time, to return to work before the investigation was complete which did not help protect people.

The investigator said one person had a known risk of making allegations of abuse but the person's claims were not monitored and logged.

Staff knew how to report concerns but appropriate action wasnt taken to respond according to the report.

People did not have dementia care plans and staff had not received training and support to help meet the needs of people in the care home living with dementia.

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The worst rated care homes in and near Birmingham - Birmingham Live