Some might think that just because we are aging that trying to eat well and lose weight is a lost cause.

Hi, this is Eunice from Diet Center.

That doesnt have to be the case. I have three things that anyone of any age can do.

Makeovers

You may have recipes that you use on a regular basis. Whether they are heirlooms or from a magazine, you can make them over to be healthier without much change in the flavor.

Its simple. Look at the ingredients and pick out high fat, high calorie ingredients. Make a list of these ingredients and their amounts. In a second column, list substitutes. For example, next to sugar and eggs write egg substitute and Stevia. For butter or oil, you can reduce the amounts up to half of what the recipe calls for. Or try using half as much of nonfat yogurt or mashed bananas. Cocoa powder can be used instead of baking chocolate. Use three tablespoons of powder and two teaspoons of water for each ounce of baking chocolate.

Use skim milk instead of whole milk, or evaporated skim milk instead of heavy cream. Use reduced fat cheese or nonfat sour cream instead of regular versions. Try low-sodium broth and add flavor with herbs and spices. You can also reduce portion sizes.

Five a Day

Research shows that consuming at least five servings of fruits and vegetables a day may reduce the risk of obesity, hypertension, heart disease, and 35% or more of all causes of cancer! Consuming a variety of fruits and vegetables helps provide many vitamins and minerals, as well as fiber and complex carbohydrates, all of which play a role in everyday functions of our bodies.

Never too late

Some people think that as we age, we become weaker, our metabolism slows down and our body composition is higher in fat. They also believe that these changes tend to make it more difficult to lose weight. That doesnt have to be the case!

These changes are a result of muscle loss that happens naturally with age. After age 40, adults lose.25 to .33 pounds of muscle a year and gain that much in body fat. Muscle loss and fat gain can be prevented with exercise. It doesnt matter how old you are, or how long it has been since youve been active, age-related muscle loss can be reversed!

A couple of 45-minute strength training classes weekly can increase your strength significantly. It will also help improve body composition so that you have less body fat and more lean muscle. You can feel and see the results from building more calorie-burning muscle, with increased energy and smaller clothing sizes.

Try to do strength training exercises regularly. Consult a physician before you begin. Its never too late to start and have your body benefit.

If youre struggling with weight loss call Diet Center at 928-753-5066 or stop by 1848 Hope Ave. in Kingman.

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Diet Center nutrition and exercise tips: 3 for the price of 1 - Kdminer

The 5:2 diet involves eating normally for five days a week, then cutting your calorie intake to between 500-600 calories per day for two days. This part-time dieting approach, or style of intermittent fasting, focuses more on when you eat, than what you eat.

Fasting, and intermittent fasting, have been around for years, and studies, such as a review published in the New England Journal of Medicine (opens in new tab), have found it can have many health benefits including weight loss, regulating blood sugars, cell regeneration and better brain health.

Its quite a flexible diet as for five days youre not restricted, so if you have a social event to go to you can plan to fast on the days that you arent eating out, says functional medicine practitioner Danny Ly. It also keeps you in a calorie deficit for the week meaning youre more likely to still lose weight.

If the 5:2 isnt your style, there are other plans you can try including intermittent fasting 16:8 and alternate day fasting. Read on to find out more about the 5:2 diet and whether its right for you.

The 5:2 diet is a form of intermittent fasting that suggests two very low-calorie days, usually no more than 500 calories, explains Ly. The other five days of the week you eat normally without having to track calories or restrict any types of foods.

Sometimes called the Fast Diet, the 5:2 was popularized by Dr Michael Mosley (opens in new tab). Since then, the diet has been developed and renamed The New 5:2.

When following The New 5:2, schedule two days a week as 800-calorie fasting days, and follow a healthy Mediterranean-style diet for the rest of the week, with no calorie restriction, just sensible portions, says Mosely.

Intermittent fasting, especially incorporating a Mediterranean diet, is a great tool for those wanting slower, steady weight loss or weight management. It has been shown to improve insulin sensitivity and reduce blood pressure and may be a supportive plan for people with these conditions. It provides more food freedom by only restricting calories for two days per week.

Mosley explains that on fast days, your body will enter a state of ketosis. You will lose visceral fat and achieve a better response to insulin, he says. This, in turn, will make it easier for you to keep to sensible portions, and avoid snacking, during the rest of the week.

According to Ly, a study in the Clinical Nutrition Journal (opens in new tab) found the 5:2 diet to be a safe and effective protocol for weight loss. It has generally been accepted by researchers as easy to follow too.

Adding in additional factors for dieters, such as group support, increased adherence and impact, research in PLOS One (opens in new tab) found.

While there arent many studies specifically on the 5:2 diet, research into intermittent fasting has revealed some great health benefits. These include changes in body composition, fat loss, improved heart health and lowered blood sugar levels.

One study published in the Canadian Family Physician (opens in new tab) journal found that intermittent fasting could aid weight loss in a similar way to calorie restriction, and it could also help to reduce cholesterol.

Research in the Journal of the Academy of Nutrition and Dietetics (opens in new tab) that looked into the health benefits of alternate day fasting, which is similar to the 5:2 diet, found it could reduce insulin resistance, asthma and even menopausal hot flushes.

Fasting can increase innate healing mechanisms in the body such as autophagy, which is where your body cleans out old and damaged cells, says Carolyn Nicholas, functional medicine certified health coach and director of Health Coaching app Able (opens in new tab). Fasting can also help you to become metabolically flexible, basically switching between burning glucose or ketones (fat) for fuel.

One of the big pulls of the 5:2 diet is that you only have to restrict your calorie intake for two non-consecutive days a week. Dieters should eat just 25% of their usual calories, which works out at around 500 for women and 600 for men. Depending on your preference, that can equate to three small meals or two larger ones.

Ly says: It is important to be savvy here and learn how to stretch a calorie. Eating high volume low calorie foods like vegetables, low calorie fruits like berries, lean protein like chicken, turkey or fish, cauliflower rice and low calorie soups are important, as well as having set meal times across the day so you are psychologically prepared better.

Another popular approach is to fast in the morning to save up calories for the evening meal, but this can lead to binges if you are too hungry, so I would be cautious about this approach. Using black coffee in the morning as an appetite suppressant works well for some too. Be sure to stay on top of water and fluid intake.

Why not invest in one of the best water bottles to help you to stay hydrated?

Nicholas adds: There is no real hard and fast rule when it comes to these fasting days apart from the number of calories, however, remember that not all calories are created equal. Start with mindset. Instead of thinking, What can I eat?, flip it around and ask yourself, What can I nourish myself with?

Fresh veggies, low glycemic fruits such as berries, nuts, seeds, olives, other good fats and high-quality proteins like wild fish or pastured meats and eggs are good options, she adds. Fresh vegetables will give you lots of fiber and they are naturally lower in calories so you could eat more of these. Good fats and proteins will help you feel fuller longer too, give you energy, and can also help with any cravings.

One of the biggest draws of the 5:2 diet is its simplicity that and the fact you can pretty much eat what you want five days a week, although a healthy and balanced meal plan is advised. Dieters can consume a normal amount of calories five days a week.

But Nicholas warns: This really isnt a hall pass to go crazy and binge on junk food. If you can stick with the fundamentals I mentioned eating fresh veg, good fats and lots of fiber then you will find yourself starting to look and feel your best faster and more sustainably.

You can expect to lose about 1lb a week on the 5:2 diet, which is a safe and sustainable amount as per the Centers for Disease Control and Prevention (opens in new tab) (CDC) guidelines.

The 5:2 diet might be a good option for healthy, well nourished people looking to lose weight but its not recommended for everyone, says Dr. Naomi Newman-Beinart (opens in new tab).

These include:

Dr Newman-Beinart says: To be honest, its also not a particularly safe option for people with mental health disorders, especially depression and anxiety, as a dramatic drop in calories can cause brain fog, dizziness and poor concentration, which could potentially exacerbate emotional disorders.

Intermittent fasting has been found to have certain health benefits, including a reduced risk of cardiovascular disease and improving insulin metabolism, however research has generally been based around a 16/8 or 14/10 diet.

These options mean that you are not restricting important nutrients for two days out of five each week, and when combined with a healthy diet and lifestyle, they have been shown to be effective for weight loss.

This article is for informational purposes only and is not meant to offer medical advice.

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What is the 5:2 diet? - Livescience.com

3. Stay hydrated

Proper hydration is important any time of year but its especially so in the summertime sun and heat.

"Remember to boost your water take if you spend time in the heat particularly when exercising or exerting yourself in the heat," Suzie advised.

"Its recommended to drink 450-600ml of water one to two hours before a workout and then 200-250ml every 15-20 minutes you spend exercising in the heat or sweating."

Suzie regaled that summer is "one of the best times" to start a new wellness routine due to the longer days, brighter sunshine, and fresh air.

This all tends to help feel more energetic, optimistic and better able to set and reach personal goals, to improve both physical and mental health.

"That means its a perfect time to get started with a new healthy lifestyle habit that youd like to continue carrying into the colder, winter months too," she said.

"For the same reasons establishing summer wellness goals tend to be easier in the summer, the warmer summer months are also a great time to start (and stick with) a new exercise routine," Suzie suggested

Read more:
Diet: Seven 'key' tips to stay healthy this summer - 'great time to start' - Express

Kate Middleton is known to have a real passion for fitness and sport, whether she's playing a game of football against husband Prince William or becoming royal patron of rugby. Daniel Herman, founder of sports nutrition brand Bio-Synergy, spoke exclusively to Express.co.uk about the Duchess' likely lifestyle, diet and exercise habits.

Daniel toldExpress.co.uk: "Way back in 2007 I had the pleasure in supplying protein and energy drinks to Kate Middleton and the Sisterhood to fuel their training for their dragon boat charity race, so it is clear that health and fitness has very much been part of her lifestyle for many years.

"It is clear that her passion for sport and fitness has not diminished."

Indeed, tennis sensation Emma Raducanu called the Duchess' forehand "incredible".

As well as their London home in Kensington Palace, Kate and William also enjoy Norfolk country home Amner Hall.

READ MORE:How to 'lose a stone in 4 weeks' without 'crazy crash diet'

Daniel continued: "And with country estates at her disposal I am sure long walks are part of an active lifestyle."

As for how the Duchess stays in such great shape: "Consistency and a balanced diet is the key to long term health and fitness".

And according to the expert, it is "clear" that Kate has a "passion" for that.

The Duchess of Cambridge is undoubtedly an incredibly busy lady, so Daniel suggested that she relies on "home workouts" when she gets the chance.

DON'T MISS

Some of the perks of this "daily routine" is that the royal can fit it in between parenting her three children children and conducting engagements - "they can be done at any time and dont require any special equipment".

The expert continued: "This type of training is very effective for maintaining lean muscle and fitness, giving her a solid base for other activities that she enjoys."

While exercise is likely a fundamental aspect of the Duchess' life, abs are not built on exercise alone - she is also probably meticulous with her diet.

"I would expect that to keep her energy levels up, breakfast would consist of oats or porridge as this will provides the energy and nutrition that she will need to face a busy day and as it is low GI will provide sustained energy," Daniel suggested.

READ MORE:Michael Mosley weight loss: Remove three foods to stay slim

If paired with milk, this becomes a protein-rich start to the day, "great for maintaining lean muscle and boosting the metabolism".

As far as snacks go, it is unlikely that Kate reaches for chocolate and processed goodies.

Rather, Daniel imagines that she opts for fruits and nuts, which provide provide "essential nutrients for wellbeing".

What's more, they can be "enjoyed on the move", which is useful as Kate is always out and about.

Having snacks like these on hand is a great way for slimmers to get Kate's physique as they won't be tempted by unhealthy goodies.

When the Duchess finds herself at home for lunch, Daniel suggested she goes for "locally sourced produce" including a "good balance of protein and carbohydrates".

Shying away from carbs is not necessary for leading a healthy lifestyle and staying thin.

The fitness expert continued: "It has been widely reported that Kate enjoys cooking, and that one of Prince Williams favourite meals is roast chicken, which would no doubt be served with roast potatoes and vegetables, representing a good balance nutrients.

"Overall, the diet would be a well-balanced, to meet her needs as a busy mum, royal and fitness lover."

Daniel Herman is the founder of Bio-Synergy.

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Kate Middleton: Fitness guru who provided royal with energy drinks opens up on her routine - Express

Our gut is connected to various bodily functions. Besides processing the foods that are eaten, a healthy gut helps keep our body running smoothly. If you often face problems like acidity, bloating, diarrhea and constipation, you make need to relook at your gut health. And if you want to improve your gut function, the easiest way to go about it is by making some minor changes in your lifestyle. We found some workable diet tips that can be easily followed by all of us to recuperate our gut and bring it back to form.

Health Coach Jasleen offers advice on how to take care of our gut with simple dietary and lifestyle changes. Take a look at the informative post she shared on her Instagram page 'healwithjasleen'.

Trillions of gut bacteria need healthy fats to stay agile. Feed them healthy fats like ghee, olive oil coconut oil and avocados. To our knowledge, nuts and seeds also provide healthy fats. What is to be really avoided is unsaturated fats.

(Also Read:These 7 Food Items Are Packed With Healthy Fats; Incorporate Them In Your Daily Diet)

Foods like avocado contain healthy fats.

Probiotics are known to boost the production of healthy gut bacteria. Foods like yogurt, kefir, kimchi, kanji, homemade pickles contain a good amount of probiotics.

Collagen not only improves skin health, it also helps gut work properly. Foods like bone broth, citrus foods and fish are excellent choices. Need more options? Here is a list of collagen-rich foods you can include in your diet.

Sugary foods, junk foods, packaged foods - all kinds of processed foods are not really good for your gut. Avoid them as much as you can.

There is a wide variety of herbs available for consumption. They not only add their piquant flavour to the foods but also lend in their gut-benefitting properties. So, add carom, basil, ginger, fennel and more herbs to your diet.

Fasting may be considered a good way to give rest to your stomach, but it doesn't suit all. So, listen to your body and fast the way your body can take it.

(Also Read:Weight Loss Diets: Types of Fad Diets That Are Popular These Days)

Fasting should be followed if your body allows it.

Pay attention to your gut if it's asking for it. Follow a good diet and lead a healthy lifestyle.

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These Simple Diet Tips May Improve Gut Health To Avoid Acidity, Bloating And Constipation - NDTV Food

During pregnancy, getting enough of this nutrient becomes even more essential as it plays a role in embryonic development, Shapiro said.

According to Jessica Cording, M.S., R.D., CDN, the average adult needs 30 micrograms, or 0.03 milligrams, of biotin each day. Pregnant or lactating women, however, need 35 micrograms.These are the baseline daily levels (i.e., Recommended Dietary Allowance, RDA) issued by the National Academies.

Biotin is important for overall health, with functions ranging from blood sugar to beauty benefits.* For example, it may help to normalize blood glucose levels, Shapiro explains, a role that has been supported by preclinical research demonstrating this B vitamins ability to support pancreatic beta cell function and improve glucose tolerance.*

Additionally, there are many mechanisms to support the hair, skin, and nail benefits of getting adequate levels of this B vitamin, but more research is needed to expand our understanding in these areas of health.

However, its most notable role has to do with cellular energy production: Biotin is a coenzyme for carboxylases, or enzymes that help metabolize macronutrients.* Carboxylases are involved in the process of insulin release and gluconeogenesis, or the synthesis of glucose.

So its safe to saygetting enough biotin for whole-body health is important. Here, youll find a list of biotin-containing foods to consume that will help you hit your daily goal (keep in mind: some are richer sources than others).

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Want To Up Your Daily Dose Of Biotin? 10 Foods To Add To Your Diet - mindbodygreen.com

By Julie JacobsonMaster Gardener

One of my favorite herbs is dill, Anethum graveolens, a member of the Umbelliferae family as are fennel, parsley and cilantro has diversity as a culinary herb.

Native to the Mediterranean region, dill was used by the ancient Romans and Greeks to crown returning war heroes; they also used it medicinally for digestive problems (a use that persists even to today) and burned the seeds as incense. (The aroma of the plant is delicate tones of anise, parsley, and celery while the scent of the seeds is reminiscent of anise and caraway.) Dill later spread north through Europe to the British Isles and Scandanavia where leaves were used to add flavor to fish dishes and the seeds were used to preserve pickles as well as to flavor breads, sauces and salads.

Dill was brought to America by the European colonists. In the 19th and 20th centuries, the Shakers sold dried seed as a medicinal herb to brew into digestive infusions and to carry in ones handkerchief to chew like gum. In Colonial America dill seeds were often called Meetin seeds to help quiet fussy children and suppress hunger pangs during sermons that could last as long as three hours. Dill seed tea was also given to colicky babies. Today it is used in salads, egg dishes, breads, butters, with chicken and fish dishes and pickles.

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There are a number of varieties of dill on the market. They are all annuals and the seeds of all germinate easily. Some of the most popular are: Bouquet, which is fairly compact for the home garden; Delikat, which is compact with bushy growth and thick dark green leaves; Dukat is best known for its strong flavor; and Fernleaf, a dwarf plant and slower to bolt, is good as a potted plant. New introductions for this year are Green Sleeves purported to be very resistant to bolting and Monia said to be the best variety for growing in pots.

Since dill likes cool weather and long days, when a minimum 25 degree Fahrenheit night temperature is reached, direct seed dill on a smooth, slightly acidic, well-prepared field every few weeks (in a spot somewhat sheltered from the wind) from early spring to late summer.

A medium to heavy, well-drained, organic soil is preferred, as is six to eight hours of full sun. To help with germination, you can soak the seeds for four days in water with 50 milligrams of ascorbic acid (vitamin C). Plant 15 to 20 seeds per foot of row and thin to three or four plants per foot. Dill is sensitive to water stress, so when the plant reaches 2 feet tall, stop overhead sprinkling and water at ground level. Early fall dill plantings will produce leaves for several weeks, even after the first light frosts. Late-fall sowings will germinate the following spring. If grown in a greenhouse, it will need full sun. There is no truth to the rumor that you cannot plant dill and fennel near each other; they will not cross-pollinate.

Dill does not compete well with weeds, so must be weeded regularly. It may also be subject to Fusarium root rot, as well as aphids (especially in the dill heads). Insecticidal soap may help. Dill may be harvested throughout the season, but seeds should be harvested as soon as they start to turn brown. Although dill weed is best used fresh, it can be chopped and frozen for later use. Dill has a frustratingly short 8 to 10 day season of foliage production before flowering and dying. Any seeds left on the ground from spring plantings will germinate in the fall when the weather has cooled off. To harvest the seeds, allow the umbels (flower heads going to seed) to form and the seeds to turn light brown. Cut the tops with about a foot of stalk and hang upside down in a paper bag to catch the seeds. Be sure they completely dry.

If you plant dill with parsley, fennel, oregano and nasturtiums near sunny paved areas they will attract butterflies. Dill is a valuable food source for black swallowtail butterfly larva, so please plant plenty to share with those beautiful striped caterpillars. While youre at it, plant enough for the rabbits, too (helps to lure them away from the rest of the garden if the dill patch is off to itself.)

I use dill in so many ways in the kitchen from sauces, marinades, breads or salads. A simple dill dip/sauce can be used to accompany grilled salmon/fish dishes or vegetable crudities. Stir together 1 cups low fat mayonnaise, 1 cups fat free sour cream or Greek yogurt, 2 tablespoons of pickle juice, 1 tablespoon of dried parsley, 2 tablespoon of dried dill, 1 tablespoon of dried onion, -teaspoon of garlic powder and a -teaspoon of black pepper.

Heres a couple of other dill favorites:

2 cloves quartered garlic

2 generous handfuls of dill.

Simmer the brining liquid in a saucepan over medium heat until salt and sugar are dissolved. Remove from heat and allow to cool.

Combine the ingredients for the beans and split equally in the 2 pint jars. Trim ends from green beans before placing vertically to fit in the jar until full.

Once brining liquid has cooled to room temperature pour approximately half of the liquid into each jar. Cover and swirl slightly to disperse spices. Refrigerate beans until ready to use, they are not intended for long term pantry storage without processing.

1 package active dry yeast

cup warm water (110-115 degrees)

2 cups all-purpose flour

All ingredients should be room temperature except water. Soften yeast in water and set aside. In bowl combine cottage cheese, sugar, onion, butter, dill seed, salt, soda, and egg. Mix until blended then stir in yeast. Gradually add flour, dough will be stiff. Cover and let rise in warm place for one hour. Stir down dough, turn into 8-inch round casserole dish. Let rise for 40 minutes. Bake at 350 degrees Fahrenheit for 35 minutes. Brush with additional butter and cut in wedges.

For additional information or questions about herbs, the community gardening project and the Master Gardener Program please contact Nebraska Extension, West Central Research and Extension Center at 308-532-2683.

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Jacobson: Dill is a diverse addition to your garden, and diet - North Platte Telegraph

MINNEAPOLIS (PRWEB) June 24, 2022

Blue Zones, LLC and Diet ID, Inc. announced today a strategic partnership to bring powerful innovations to the fields of health promotion, disease prevention, and well-being improvement. Blue Zones empowers people to live better and longer lives by applying their research of the worlds longest-lived cultures blue zones. Diet ID is a digital health platform whose mission is to make diet quality a vital sign by providing a fast and elegant way to measure and manage nutrition. This partnership will combine the patented, clinically validated Diet ID assessment and platform with the Blue Zones transformation model, a first-of-its-kind approach to improving the well-being of entire populations and communities.

The Danish Twin Study established that only about 20% of life span is genetic, while the other 80% is controlled by lifestyle and environment. Improving lifestyle, and especially nutrition, is critical because poor diet has now surpassed smoking as the leading cause of preventable death. Diet quality is the single leading predictor variable for both premature death and chronic disease in the United States and much of the world but is rarely measured or managed effectively.

This partnership is powerful because it combines the synergies of two innovations, said Ben Leedle, CEO of Blue Zones and Co-founder of Blue Zones Project. Blue Zones takes a systems approach to improving well-being at the population level with semi-permanent and permanent changes to the environment our humanmade surroundings - that make healthy choices easier and more accessible; Diet IDs visual assessment and intervention platform can measure and manage diet quality at scale and give individuals a powerful, proven tool that makes healthy eating easier. This unique and dynamic combination of assets will allow us to measure and deliver personalized, precision community health and nutrition interventions at scale. The focus on nutrition, which has been traditionally challenging, solves a critical need in community and population health initiatives.

The plan will include integrating Diet IDs unique assessment and intervention platform into all future Blue Zones transformation initiatives to inform strategies and tactics that will improve the health and well-being of entire cities, campuses, and organizations.

Blue Zones work is based on their identification and research of the worlds blue zones, where people live extraordinarily long and happy lives. The company applies their research to improve well-being at the population level; instead of focusing solely on individual behavior change, the Blue Zones model is an upstream solution that makes permanent and semi-permanent changes to the humanmade surroundings so that healthier choices are easier in all the spaces and places people spend the most time.

Diet ID, Inc. has designed the first fundamental advance in dietary assessment methods in decades, with unique-in-the-world, patented intellectual property. By using pattern recognition rather than recollection of details, Diet ID can complete a comprehensive dietary assessment in as little as 60 seconds. This image-based method, invented by CEO Dr. David L. Katz and developed with input from world-leading nutrition experts and a team of dietitians, is leveraged to offer personalized dietary guidance based on health goals and dietary preference.

Diet ID is to diet what a blood pressure cuff is to blood pressure, said Katz, a whole new, quick, easy, and reliable way to measure whats essential. It is also a way to increase awareness of and access to healthful foods that are fresh, affordable, and culturally relevant.

Programs to promote health rarely include personal attention to dietary quality, which is foundational for wellbeing. The partnership of Diet ID with Blue Zones will fill this critical gap and open the discussions and actions that are needed to help individuals and communities shift toward diets that are healthy and sustainable, said Walter Willett, MD DrPH, Professor of Epidemiology and Nutrition at the Harvard T. H. Chan School of Public Health.

We are beautifully aligned with Blue Zones, Katz went on, and are proud and thrilled to partner with the Blue Zones team in the mission to make the blessings of those populationsa bounty of years in life, a bounty of life in yearsaccessible to millions more people here and around the world.

"Both community-level change and personal empowerment are important to disease prevention, health promotion, and foundational lifestyle-based treatment. This partnership represents a novel and exciting combination of the two, said Michael Parkinson, MD, MPH, Past President, American College of Preventive Medicine.

This partnership has great potential to advance the goals of lifestyle medicine by matching an efficient and effective nutrition assessment tool with a powerful longevity plan, said Beth Frates, MD, President-Elect American College of Lifestyle Medicine and Director of Lifestyle Medicine and Wellness at Massachusetts General Hospital.

This partnership represents a whole new opportunity to help people achieve better quality diets, and better quality health, said Christopher Gardner, PhD, Nutrition Scientist and Professor of Medicine at Stanford University.

About Diet ID Diet ID is a patented advance in dietary assessment based on pattern recognition, rather than recall. The system, accessible via any web-enabled device and available in English and Spanish, generates a comprehensive assessment of dietary intake- diet type, diet quality (using the Healthy Eating Index 2015), daily servings of all major food groups, and levels of 150 nutrients- in as little as 60 seconds. For more information, visit dietid.com.

About Blue Zones Blue Zones employs evidence-based ways to help people live longer, better. The companys work is rooted in explorations and research done by founder and National Geographic Fellow Dan Buettner in blue zones regions around the world, where people live extraordinarily long and/or happy lives. The original research and findings were released in Buettner's bestselling books The Blue Zones Solution, The Blue Zones of Happiness, The Blue Zones, Thrive, and Blue Zones Kitchenall published by National Geographic books. Blue Zones works with cities and counties to make healthy choices easier through permanent and semi-permanent changes to human-made surroundings and systems. Participating communities have experienced double-digit drops in obesity and tobacco use and have saved millions of dollars in healthcare costs. For more information, visit bluezones.com.

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Blue Zones and Diet ID Partner to Empower Well-Being Improvement at Scale - PR Web

1.Quinoa is gluten-free

It is naturally free of gluten and helpful to those who are intolerant to gluten. Quinoa is the best for such people as when it is replaced with white rice it is a wholesome meal as it provides your body with protein, iron, fibre and calcium. So you can eat a balanced dish that is also gluten-free.

2.GI value of quinoa is low

Since the glycemic index value of quinoa is low, it does not raise your blood sugar levels. So quinoa provides lasting energy due to low GI value and good for your health.

3.Quinoa is full of minerals

Quinoa has minerals like zinc, magnesium and iron which are essential for a healthy body. These minerals prevent the body from fatigue, insomnia, headache, muscle cramps, anemia, diabetes and many more.

4.It helps in weight loss

The high protein content in quinoa keeps you full for a long time and aids in weight loss. The insoluble fibre in it gives a feeling of satiation, therefore its advised to eat quinoa for breakfast. It also increases the metabolic rate and helps to decrease food cravings and calorie intake thus supporting the weight loss process.

5.Plant- based protein

Quinoa is a source of plant-based protein and amino acids. 100 grams of Quinoa has all 9 amino acids and 8 grams protein, that are essential for a healthy body. It makes a complete diet which also helps in weight loss while retaining the muscles at the same time.

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Quinoa for weight loss: Advantages of including quinoa in your diet and top three recipes to try! - Times of India

If youre looking to slip more nutrition into your diet without even trying, you might want to befriend flaxseed.

"Flaxseed is widely available and is sold in its whole or milled form," says registered dietitian nutritionist Heather Shasa. "Opt for the milled, ground, or crushed options as the milling process helps to unleash the power from the flaxseed, giving you access to its amazing nutrients.

And those amazing nutrients do a lot.

Flaxseeds are good for your heart, hormone, and gut health, plus they are a plant-based omega-3 food, says Amanda Sauceda, M.S., R.D. As Sauceda notes, if you buy flaxseeds in whole form, you can use a coffee grinder to pulverize them before consuming the seeds.

But before going all-in on flaxseeds, take note of this advice from Sauceda: "Flax is so fiber-packed that your gut may not be a fan of it at first, she says, advising to add flaxseed into your diet slowly and to drink more water.

As Sauceda says, if you eat whole flaxseeds, you may see whole flaxseed appear in your stool (wee!) due to its fibers making it harder for you to digest. This shouldnt be a problem as long as you dont find a lot of undigested food in your poop and your gut is tolerating the fiber, says Sauceda.

But theres much to explore about flaxseed, too, like what flaxseeds actually are, why theyre so healthy, and the sort-of-complicated nature of those omega-3s.

Heres what nutrition experts have to say about all thatand more.

"Flaxseeds are the edible seeds of the flax plant and are used to make flaxseed, or linseed oil, says Shasa, noting that flaxseeds have a slightly nutty flavor. Flaxseed is among the richest sources of lignans, a compound naturally found in plants. Lignans can act as an antioxidant, which may reduce damage to our cells, decrease inflammation, and help reduce your risk for certain diseases.

Yes.

Heres the nutrition breakdown: Two tablespoons of ground flaxseed is roughly 15 grams and that would give you almost three grams of protein, three grams of ALA fatty acids (a type of omega-3 found in plants), and 3.5 grams of fiber, says Sauceda, referencing the USDAs FoodData Central. A two-tablespoon serving of ground flaxseed has approximately 75 calories.

Michelle Arnold / EyeEmGetty Images

And flaxseeds provide a variety of health benefits. First, theyve got good-for-you fat. Flaxseed is an excellent source of alpha-linolenic acidthe aforementioned ALAwhich is an omega-3 essential fatty acid, said Shasa.

That said, the levels of omega-3 fatty acids in flaxseeds pale in comparison to fatty fish like salmon, mackerel, and sardinesso take label language on flaxseed products with a grain of skepticism.

"The fiber found in flaxseed may enhance its lipid-lowering effects," Shasa says. "Research shows that 30-50g of flaxseed daily reduces total cholesterol by 5% to 15% and low-density lipoprotein (LDL) cholesterol by 8% to 18%. Evidence from small clinical studies with individuals with prediabetes and diabetes shows a modest decrease in fasting blood sugar and insulin levels. The potential health benefits dont end there. Preliminary clinical research shows that flaxseed may affect the prostate by reducing markers of prostate cancer levels, specifically prostate-specific antigen (PSA) and may also help slow the growth of prostate cancer cells.

The best way to eat flax seeds is ground because you will get more of their nutrition that way.

As previously mentioned, flaxseeds lignans content is also a boon for health. Theres an interesting paper that discusses a connection with lignans interacting with our gut microbiome and being converted into a compound that has anti-cancer properties and possibly impacting our brain health as well through the gut-brain axis, says Sauceda.

Lastly, flaxseeds may play a role in supporting cardiovascular health. While ground flaxseed might be easier to digest, there is also research looking at the benefits of whole flaxseed on heart health, says Sauceda. Whole flaxseed has been found to positively impact total cholesterol and the bad cholesterol a.k.a. LDL." She also notes flaxseed oil may also have some anti-inflammatory effects.

While they arent something youll want to eat as a snack, flaxseeds can be added to a variety of dishes. It bears repeating: The best way to eat flax seeds is ground because you will get more of their nutrition that way. Whole flaxseeds are hard to digest and grinding them makes it easier for your body to access its nutrients, says Sauceda.

A couple of ways Sauceda suggests using flaxseeds is to sprinkle ground flax into your morning bowl of oats or in your smoothie. Ground flax can also be used as your crumb for chicken tenders, she said. Because flax seeds have a lot of fiber they can also be used as a thickening agent like in a creamy salad dressing.

Shasa also highlights that you can use flaxseed as a vegan replacement for eggs in baked goods. Just combine one tablespoon of flaxseed with three tablespoons of water, letting the mixture thicken for five to 10 minutes.

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Flaxseeds Are Loaded With Health Benefits, According to Science - Men's Health