The prescription for wellness and being able to live an active and independent life is to keep moving.

Health is not just the absence of sickness, but it is an optimal balance of mental, physical, emotional and spiritual wellness. Most times, being healthy is a choice. While it is true that some have larger obstacles such as family history of chronic disease or obesity, lingering effects from past illness, or an accident or injury that may cause long-term deficits, we can and should take control of our own health.

A healthy lifestyle is a proactive approach to taking control of your health in an effort to improve your quality of life. Whether you are recovering from an illness, an accident, or working toward prevention and maintenance of good health, understanding the role physical activity and other healthy habits play is important.

Research from the Centers of Disease Control and Prevention suggests up to 80 percent of chronic disease cases can be prevented through healthy living. The CDC says we should strive to meet the following healthy-living factors:

Maintain a healthy weight: A BMI of less than 30 is considered healthy.

Refrain from tobacco use: Do not start smoking, and quit if you actively engage in tobacco use.

Be active: Get 30 minutes or more of moderate to intense exercise to equal at least 150 minutes a week.

Diet: Include fruits and vegetables, whole grains and lean protein sources in your diet

Following this guidance can decrease risk for diabetes, heart attack, stroke and cancers. Aside from prevention, exercise can also be used to rehab many illnesses, improve mental health, maintain weight, ease osteoporosis or arthritis, and much more. Exercise can also help those suffering from lingering effects of COVID-19 such as fatigue, shortness of breath or difficulty breathing, fast or pounding heartbeat, anxiety or depression, concentration, memory loss and joint discomfort.

As you begin to exercise, remember to start slow and monitor your progress while being aware of how the movement makes you feel. Start with a slow walk and gradually progress. Walking, biking and swimming are great ways to improve your cardiovascular condition and breathing. Once you feel comfortable with light to moderate exercise, more intense movement such as running, hiking or cardio classes might be appropriate.

Muscle strengthening exercises are also important. Sit to stands, squats, basic upper extremity movements and core conditioning is especially beneficial. Remember to stretch each muscle through its range of motion as this will ease joint discomfort and help improve general movement.

The Sam B. Cook Healthplex has a team of professionals that can help you get started in the right direction. Cardiac nurses, occupational therapists, physical therapists, athletic trainers and exercise specialists will work together to get you safely on your way to improved health through exercise and movement.

Whatever your reason, exercise is right for you! Think about it as insurance for good health.

Kay Benward is an exercise specialist and supervisor at the Sam B. Cook Healthplex Fitness Center in Jefferson City. She has been with Capital Region Medical Center for 30 years and inspired many people to lead healthy lives through exercise. She continues to teach classes and enjoys training the mature adult for balance, posture and functional strength, as well as educating her clients, staff and community on exercise as medicine.

Read more:
Get Moving: Exercise is insurance for good health - Jefferson City News Tribune

About 15 million Indian children, i.e. 15% of Indian children are obese. That is the second highest number after China. Meanwhile, over 45 million children in India are stunted or underdeveloped, which is a third of all stunted children worldwide. In India, almost half of all deaths among children under 5 are a result of under nutrition.

It is also a fact that many children and youths consume packaged food on a daily basis. The World Health Organisation (WHO) considers that front-of-pack labelling (FOPL) is a form of supplementary nutrition information which serves as an important policy implementation tool to promote healthy diets through facilitating the consumers understanding of the nutritional values of the food and making healthier food choices and drive reformulation by the food industry.

Given the gravity of situation, the People's Vigilance Committee on Human Rights (PVCHR) is continuously advocating for the adoption of evidence-based nutrition standards and consumer friendly warning labels on all processed and packaged foods and drinks as per WHO standards in order to ensure a healthy future for children in India. PVCHR Founder and Convener, Dr. Lenin Raghuvanshi, wrote to Chairman and Members of the National Human Rights Commission (NHRC) in case no. 4227/90/0/2021 requesting a simple, explanatory and mandatory Front-of-Pack Label (FOPL) as per WHO standards so that the complete information about the contents is printed in front, not on the back of the packet.

Read the original here:
GoI needs to constitute the FOPL regulations as per WHO standards - National Herald

A plant-based diet for beginners might be a good start if youve been tempted to eat less meat or want to get more fruit and vegetables into your diet. Being plant-based doesnt necessarily mean giving us meat or animal products completely, but it does mean concentrating more on plant-based foods, including whole grains, nuts, legumes and beans.

A plant-based diet for beginners is also beneficial if you want to lead a healthier lifestyle or lose weight. Studies have shown that those on a plant-based diet tend to have a lower BMI and are less at risk of heart disease or developing chronic health conditions.

Changing to a plant-based diet can be difficult to navigate, so well look at what foods you can eat, along with the best vegan protein powders to give you a helping hand. We also chat to nutritionist Rhiannon Lambert (opens in new tab) about how transitioning to a plant-based diet can be beneficial for the environment and our health.

A plant-based diet is one that concentrates on eating foods that are derived from plants, such as fruit, vegetables, wholegrains, nuts and seeds. Whether you opt to follow a plant-based diet for just a few months, or you want to cut out meat and eat more plant-based food to feel healthier, this way of eating is different to a vegan diet. Plant-based diets normally cut out processed foods and focus on plant-based whole foods, but you also have the option of eating some foods from animals. Vegans cut out anything that has come from an animal, including meat, poultry and dairy products, while not necessarily cutting out processed foods from their diets.

A plant-based diet focuses on foods primarily from plants, says Lambert. This includes not only fruits and vegetables, but also nuts, seeds, oils, wholegrains, legumes and beans. It doesnt mean that you are vegetarian or vegan and never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources.

Of course, one plant-based diet may differ to the other, depending on what your food preferences are. However, Lambert says to take it slowly if youre changing your diet to a plant-based one. Small and gradual change is often the best way to avoid any nutritional deficiencies or digestive discomfort from a potential increase of fiber, she says. Try swapping animal-derived produce for plant protein alternatives such as beans, pulses, and tofu, and gradually introduce different types of vegetables to each meal.

A plant-based diet can have many benefits for our overall health. According to US dietary guidelines, eating a diet derived from plants, and eating lean meats occasionally, can help you to lose or maintain weight. If losing weight is a concern, one study (opens in new tab) showed that those who didnt eat meat had a lower Body Mass Index (BMI) than those who consumed meat.

A well-balanced plant-based diet that is low in saturated fats can contribute towards managing a healthy weight, adds Lambert. This can reduce your risk of type 2 diabetes, cardiovascular disease, and even some cancers.

Saturated fats are found not only in meats such as bacon and sausages, but dairy products such as cheese and butter. The last few years have seen many studies undertaken on how saturated fats affect our health, but results are mixed. Some say that overeating saturated fats can raise our cholesterol, which could lead to heart problems, but other studies (opens in new tab) state that when saturated fats are eaten in moderation, such as on a plant-based diet, it can cut your health risks down considerably.

There is also a lot of evidence that points towards reduced blood pressure when omitting animal products from our diets, adds Lambert. One 2018 study (opens in new tab) found that plant-based diets, which included some animal products, were the most effective at reducing blood pressure, while another similar study saw blood pressure reduce considerably in two weeks when participants followed a plant-based diet.

Of course, cutting animal products from our diet and changing to a plant-based diet can also be good for our surroundings. These diets are also beneficial for the planet, suggesting that a reduction in animal products will help reduce our greenhouse gas emissions, says Lambert.

In fact, a 2019 report (opens in new tab) by the United Nations suggested that our obsession with meat and dairy products was fuelling global warming. The research, prepared by 107 scientists for the UNs Intergovernmental Panel on Climate Change, said that if we used land more efficiently, rather for livestock, we could store more of the carbon emitted by humans.

Excerpt from:
Plant-based diet for beginners: transition away from animal products - Livescience.com

Featured in the March 24, 2022 episode ofKG Certified, hosted by basketball Hall of Famer Kevin Garnett, on the SHOWTIME Basketball YouTube channel was Seattle Seahawks wide receiver DK Metcalf. In the episode, the topic of Metcalfs diet came up. According to the football player, he eats three bags of candy, drinks one coffee, and only consumes one full meal per day.

Metcalf has been in the NFL since 2019. Hes played three seasons at the time of this articles publication and posted some elite-level stats. According to NFL.com, in 49 career games, Metcalf has racked up 3,170 receiving yards via 216 receptions with 29 touchdowns. Thats an average of 4.4 receptions and 64.7 yards per game. Given that a processed sugar-fueled diet is not what many would expect from an athlete of Metcalfs caliber,BarBend reached out to Registered Dietitian Nutritionist & Sports Performance Dietitian Gianna Masi for a professional opinion on whether or not Metcalf is leaving potential gains on the table.

Check out Masis take on Metcalfs diet below, but first, here is Metcalfs full interview with Garnett. The discussion of Metcalfs candy diet starts at 26:25:

[Related: What Are Appetite Suppressants and Do They Work?]

Before diving into the specifics of his current diet, previous interviews with Metcalf suggest that his diet used to be closer to what might be considered normal for a professional athlete. In Metcalfs 2019 interview with GQ, Metcalf confirmed that he employed a private chef who cooked him low-carb meals with a lot of proteins and veggies. In was seems antithetical to his candy-heavy diet today, Metcalf steered clear of processed sugar:

I try not to eat a lot of fats and oils, and I stay away from carbs and sugars.

Even in the earlier days of Metcalfs career, he still found ways to curb his sweet tooth through caramel ice lattes from Starbucks. It seems he has allowed more leniency to his sweet tooth as three bags of candy per day Life Savers and Skittles gummies mentioned explicitly is a lot by most peoples standards to eat every day of the week.

[Related: Dr. Jim Stoppani on Healthy Levels of Body Fat and Benefits of Meal Prepping]

BarBendreached out to Registered Dietitian & Sports Performance Dietitian and founder of Gritty Nutrition, Gianna Masi, RDN, CISSN, about her take on Metcalfs choice of daily nutrition.

Its no secret Metcalf is in excellent shape. He stands six-foot-four-inches tall and is aesthetically shredded at 235 pounds. Masi suggests its highly unlikely that Metcalf can maintain a diet of candy and coffee year-round and especially with in-season travel andfood access during training.

Given how much of a professional footballers day-to-day life involves a lot of training, Masi is fairly certain Metcalf is consuming adequate carbohydrates, which will prevent his on-field performance from dropping even if the fiber and protein (i.e., macronutrient and micronutrient) amount is questionable.

Theres always going to be a spectrum of quality that an athlete is willing to try, from bananas to Sour Patch Kids. But those are all fast absorbing carbs for a pre/during or post-workout option.

While Masi isnt opposed to athletes eating candy if thats what they enjoy, she recommends limiting simple sugars in favor of complex carbohydrates like vegetables.

I dont think the amount of sugar or carbs is what would leave gains or performance on the table, Masi says. But I do think the lack of total dietary intake throughout the day on a consistent basis could leave him feeling less than optimal.

Masi mentioned concerns about a potentially weakened immune system response when not eating enough. This can lead to more frequent sicknesses like colds to being more susceptible to injuries.

If someone is under-fueling, I want to fix that immediately.

Metcalf being as chiseled as he is from an aesthetic standpoint is not surprising to Masi. Metcalfs daily activity is likely so high in volume and intensity that at age 24, his body composition may not be hindered from this style of eating right now.

[Related: Different Types of Protein Powder Explained Which is Best For You?]

Unless youre also a professional athlete, Masi says someone in the general population or lower-level athlete would not do well recreating this diet. Without an equivalent training regime to Metcalf to burn through those simple sugars, the diet leaves a ton of nutrition on the table.

Theres not enough fiber or total protein being eaten to prioritize muscle-building and satiation. Eating this way can also drop energy, impact the GI tract to be less efficient, and lead to bloating.

Eating three bags of candy might also do a number on ones dental health. Metcalfs high-volume intake of candy is likely sustainable because of how much he trains he mentioned to Garnett that he trains twice before consuming any food. On the flip side, his ability to train at a higher intensity for so long is doable, in part, because of how many carbs hes consuming.

Having candy in moderation every so often is still likely the best course of action. Its best to leave the daily mass consumption of candy to the pro athlete sprinting down the football field.

Featured image: @espn on Instagram

See the original post:
A Sports Nutritionist Reacts to NFL Player DK Metcalf's Diet of Three Bags of Candy and One Meal per Day - BarBend

Springtime has a funny way of making us want to clean up our act. From tidying up our spaces to eating better, the message that you can usher in a fresh start through smarter choices is everywhere.

Still, you may be wondering where and how to begin.

In a culture that promotes detoxes and cleanses up and down social media feeds, some might be led to believe that to achieve a summer body or kickstart fitness goals, extreme alterations to your lifestyle must be made. What may come as a comforting reality is that making small adjustments as a first step can lead to long-term results that go beyond a fleeting fad or trend.

Prioritizing proper nutrition and exploring healthier foods doesnt have to be daunting. Thats why weve solicited the insight of Kim Rose, registered dietitian for the food tracking app Lose It!. She offers five easy ways to spring clean your diet with these healthy food swaps.

To start, Rose encourages us to look for alternatives to meat by switching to protein-rich, plant-based options.

A common misconception is that protein only comes from animal products. While its true that meats contain protein, they arent the only protein-rich foods on the market, she says. Legumes like quinoa, chickpeas and black beans can serve as tasty additions to your favorite meals while still leaving you full and satisfied. A cup of lentils packs almost 18 grams of protein while a cup of pinto beans yields 15 grams of protein. So, the next time you participate in Salad Sunday or Meatless Monday, swap out your chicken, beef and fish for a cup of beans, she adds.

For snacking, nothing beats a savory dip. While salsa, melted cheese, and other sauces have a way of pleasing the palate, one healthier option and superfood can serve as a creamy companion to your chips or veggies of choice.

Avocados are a nutrient-dense food that contains heart-healthy fats, Rose says. You can replace those calorie-rich dips for nutrient-packed avocados.

Weve all heard that a dollop will do in reference to servings of condiments like sour cream. But Rose suggests an alternative you can enjoy without limits.

Non-fat Greek yogurt can be used for any breakfast, dinner or a lunch entree, she shares. Use it as a replacement for sour cream, heavy cream or buttermilk to marinate your poultry.

And then there are oils. The versatility of coconut oil continues to be impressive. Per Roses recommendation, you can reduce your intake of saturated fats and opt for oils, like coconut, that support heart health.

Swap out your regular cooking oil for coconut oil. When consumed in moderation, not only will it accentuate the flavor of any dish, but it may also be a healthful addition to your meals, she says.

Lastly, you may be surprised to learn theres a stealth seasoning that can sweeten up any dish. Although sugar adds an extra dose of sweetness to treats and toppings, Rose shares that you can grab some cinnamon as a replacement for added flavor. Instead of sweetening your tea, smoothies, or oatmeal with sugar, swap it out for a dash of cinnamon instead, she says. This warm aromatic spice contains a hint of sweetness to leave your tastebuds satisfied.

Heres to more flavor, less calories and zero guilt this spring!

TOPICS: Diet health and wellness healthy eating plant-based diet

Originally posted here:
5 Food Alternatives To Clean Up Your Diet This Spring, According To A Dietitian - Essence

Kroger store at University Plaza on Jefferson Avenue.

The University of Cincinnati (UC), UC Health, Cincinnati Childrens and Krogerannounceda partnership last week to conduct a first-of-its kind study to improve health outcomes through retail-based dietary interventions.

The clinical trial titled Supermarket and Web-based Intervention Targeting Nutrition(SuperWIN) found shoppers given in-aisle nutrition education and shopping practice showed improved adherence to the Dietary Approaches to Stop Hypertension (DASH) diet.

The DASH diet has been well researched and shown to help lower blood pressure and modify lipids and to help with weight loss if its calorically controlled in adults, said Dr. Sarah Couch, who designed the dietary portion of SuperWIN. We know it works but getting people to change their diet to comply and keep following this dietary pattern long term has really been a challenge nationally.

The study is the latest evidence showing that retailers, like Kroger, can support the health and well-being of shoppers by leveraging food and nutrition education, said the announcement.

SuperWIN is probably the most scientifically rigorous study of a comprehensive health care intervention ever conducted with the retail industry, said Dr. Dylan Steen, the studys lead author.

The trial, which dates back to 2019, studied UC Health patients with at least one cardiovascular risk factor obesity, hypertension or hypercholesterolemia. They completed a medical nutrition therapy visit with a Kroger Health dietitian, according to the announcement.

Next, participants were provided a new Kroger loyalty card and randomized into three separate groups control, which received no further education, and strategies one and two, both of which received six additional in-store, personalized food product-directed education visits.

The participants were taught to shop better, right in the aisles of their home stores, based off each individuals unique tastes and needs, said Steen.

On average, participants in both Strategies one and two had a greater increase in their adherence to a DASH diet than the control group, according to the study. The trial also showed that strategy two, whose participants were also introduced and trained on new technologies, had an even greater increase in adherence to the diet.

Patients with cardiovascular risk linked to dietary choices face enormous challenges, said Dr. Bernard Lenchitz, vice president of the UC Health Primary Care Network. This landmark study clearly demonstrates that retail-based interventions augment traditional office-based primary care.

Steen added: A transition to value-based care is urgently needed. Retail-based interventions, like those studied in SuperWIN, can be integrated into clinical care provided by primary care clinicians and specialists to support this transition. We already know that consumers want high-quality healthcare with greater convenience, access, and lower costs. If you ask yourself how we, as a society, are going to extend the reach of healthcare beyond hospitals and traditional medical settings, it becomes readily apparent that this is the most promising path forward.

Continued here:
UC and Kroger partner for study, retail dietary interventions in 'first-of-its kind' trial - The News Record

Eating habits, nutritionists say, are an important aspect of dietary quality and long-term health. Eating your greens or salad first is one good eating behaviour that people should adapt to.

Alexis Mucumbitsi, the head of the Nutrition and Hygiene Department in the National Early Childhood Care and Development Program (NECDP), says one way to ensure that you eat greens is to enjoy them as a starter.

In doing so, he says, you will most likely finish all of the greens because you are hungry. This may cause one to eat a reduced amount of less healthy components of the meal later.

More importantly, studies revealed that consuming vegetables during the early phase of a meal led to not only reduced meal energy intake but also increased vegetable intake.

Filling up on vegetables can help slow your carbohydrate digestion and possibly help with eating smaller portions too. Photos/Net

Mucumbitsi says consuming greens before meals can lead to eating fewer and healthier calories overall, which could result in weight loss.

Eating vegetables, especially before a carb-rich meal, has been shown to have beneficial effects on blood sugar levels. It slows down the speed at which carbs are absorbed into the bloodstream and may benefit both short and long-term blood sugar control in people with diabetes, he says.

Studies have also shown that similarly to protein, vegetables can help with keeping your weight down as your insulin spike is inhibited and you feel fuller faster.

Emmy Ntamanga, a Kigali-based nutrition consultant, says vegetables are full of fibre and when you consume the greens first, everything you eat after gets covered with this fibre, which is believed to slow down insulin spikes and the speed that sugar is transported into the blood.

He goes on to note that greens also make one full fast because the fibre in them is absorbing all the liquid in the stomach.

Ntamanga says raw vegetables contain a certain digestive enzyme that helps break down proteins, so one may consider eating more raw greens than cooked. Vegetables are also said to be good for healthy skin.

Protein is hard to digest, so it stays in the stomach too long, forcing other foods to remain in the stomach, and slowing down digestion, he says.

Nutritionists advise that with this plan, start with vegetables and then go on to the rest. The most important thing is to always strive to eat vegetables first before any other meal.

editor@newtimesrwanda.com

See the original post here:
Veggies first: Healthy habit to get more from your diet - The New Times

Jada Pinkett Smith has always been an icon, but recently the actress made headlines with an Oscar slap to defend her honor by none other than her husband Will Smith. Smith apologized to Chris Rock after the incident, but now all eyes are on Jada and we must say, Oscar incident or not, Jada looked stunning that night.

The actress has long been known to stay fit, but that emerald gown really showed off her slim figure and toned legs. So what does Jada eat to look this good at 50?

Well, Jada recently made a few changes to her diet, including cutting out gluten. "Once I got rid of the gluten, I started to realize how happy I became," she told Red Table Talk. She also shared that she stopped eating eggs, chicken, and oatmeal.

Jada feels better than ever after eliminating these foods: "Now I wake up in the morning ready to go, happy, let's get this done," she said in her Red Table Talk interview. So we know what Jada doesn't eat, but what does she eat?

Read on to find out the star's typical breakfast, lunch, and dinner, and next, check out 16 Celebs Share How They Make Oatmeal.

Jada's go-to breakfast used to be oatmeal, chicken, and kale, so she's had to make a few adjustments to her morning meal. She told Essence that she always tries to incorporate "lots of greens" into her diet, so after eliminating other foods, she's leaned into the greens even more. She posted on Facebook a video enjoying leafy greens: "Just a bunch of kale. That's breakfast, baby!" she said. Jada will often saute her kale with sesame seeds to add a hint of flavor. Then she'll complement her kale with an herbal tea. She shared a video on Instagram with the caption: "Ain't nothing like sipp'n on a lil tea I just happen to enjoy the herbal kind."6254a4d1642c605c54bf1cab17d50f1e

Although the actress doesn't eat gluten anymore, she told Essence that she sticks to "healthy carbs." So a typical lunch for Jada might be a sweet potato, mixed veggies, and a portion of nuts for protein. After learning from the Red Table Talk episode that olive oil is considered a "gut-healthy" food, Jada likely also incorporates it into her midday meal, either to saute her veggies or drizzled on her potato. Throughout the day, she stays hydrated drinking Just water, a sustainable and recyclable company founded by her son Jaden. She posed with the water in an Instagram reel with the caption: "C'mon @just water get me through this Monday ."

Dinner will look pretty similar to lunch for Jada. She doesn't get too creative with her meals because of how she was raised: "I probably had the only West Indian grandmother that could not cook," she told Essence. "She was an awful cook, and she taught me that you don't eat for taste, you eat for nourishment." Jada might whip up a green salad with cashews or peanuts and grilled fish on top, such as salmon.

Jada now reaches for gut-healthy foods when she's craving a snack. The Red Table Talk episode recommended berries, bananas, and prunes for good digestion. Kiwis were also mentioned, but Jada didn't seem too fond of the fruit by itself. However, she might blend it up in a fruit smoothie, sugar-free of course as she told People that she does not eat sugar. "I would have a spark of happiness for one second, the rest of my day was crap," she explained. Now Jada sticks to only natural sugars in fruit.

The Smith family's former private chef Kathleen O'Brien-Price, nicknamed "Chefleen" by the Smiths, has a few smoothie recipes in collaboration with Harlem Cycle. They vary based on fitness goals, but since Jada has stuck to a pretty consistent fitness routine over the years, it's likely that she drinks the "build muscle" smoothie before or after workouts. The blend has bananas, cacao chips, mint leaves, almond milk, spinach, and cashews.

Want to read more about celeb diets? Check out Blake Lively's Exact Breakfast, Lunch, and Dinner.

Sign up for our newsletter!

Read the original post:
This is Jada Pinkett Smith's Exact Breakfast, Lunch, and Dinner Eat This Not That - Eat This, Not That