By now, most of us accept that our mental and physical health are connected. But what you might not know is that what you eat can have an impact on your emotional well-being. As hard as it is to believe, certain foods can help support and soothe anxious feelings, while others may be agitators.

It all comes down to the microbiome. The gut-brain axis plays a vital role in our emotional status because a large percentageabout 95%of serotonin receptors (neurotransmitters) are found in the lining of the gut.

As this study mentions, back in 2013, reports from the World Health Organization (WHO) suggested that anxiety and related disorders would become the second leading cause of disability in both developed and developing countries by the year 2020and that was way before anyone knew a global pandemic was coming. It's safe to say that now we need anxiety-taming solutions more than ever.

RELATED: The One Vitamin Doctors Are Urging Everyone to Take Right Now

Dr. Uma Naidoo, a nutritional psychiatrist, Director of Nutritional & Lifestyle Psychiatry at Massachusetts General Hospital, and author of the book, This is Your Brain on Food, writes about food strategies that can help with anxiety and depression. She has said that "the relationship between food, mood, and anxiety is garnering more and more attention." And for good reason. Using food as medicine is a smart first line of defense for mild forms of anxiety. But as always, check with your healthcare practitioner to see what treatments are right for you.

Okay to go the edible route? Try this array of foods:

When you think of zinc, foods such as oysters and liver may come to mindbut those particular sources aren't for everyone. A more universally appealing choice? Cashews. Don't care for them either? Beef and egg yolks are also rich in zinc, which has been linked to lower anxiety.

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Leafy greens (think: spinach, parsley, kale, Swiss chard) are naturally rich in magnesium. As a result, they can help you feel calmer per research that found that mice with diets low in magnesium had more anxiety-related behaviors. Other sources of magnesium include legumes, nuts, seeds, and whole grains.

Fiber has a very unsexy reputation, but we need it in our diets. The great news is, you can get it from fruit, veggies, beans, and whole grains. Why so important? It feeds the good bacteria in your gut.

Omega-3 fatty acids have many reported health and beauty benefits, such as shiny hair and heart health. Some studies have also shown that omega-3 supplements may help reduce anxiety. Other sea-dwellers to consider: mackerel, herring, and sardines. Not into fish? Chia seeds are also rich in omega-3s.

If you aren't eating fermented foods, do you even care about your health? Kiddingbut not really. A study in the journal Psychiatry Research suggested a link between probiotic foods and lower social anxiety. Eating probiotic-rich foods such as pickles, sauerkraut, and kefir was linked with fewer anxiety symptoms.

When fortified with health-buoying vitamin D, which has the superpower of crossing the blood-brain barrier to enter brain cells, these milks can help ward off depression and anxiety.

Foods rich in B vitamins, such as avocado and almonds, help the body make several neurotransmitters, including serotonin, which influences mood, according to the mental health resource site Psycom. Deficiencies of B vitamins including thiamine, riboflavin, and niacin, have been linked to increased anxiety in some people.

Here is the best news you will read all day: Dark chocolate contains flavonoids, which are antioxidants that may benefit brain function and help your noggin respond to stress. In one study of highly stressed individuals (that's all of us now, right?), participants reported significantly lower levels of stress after consuming 40 grams of dark chocolate every day over a two-week period. Here's a potentially genius idea: Combine dark chocolate with avocado for an anxiety-busting chocolate-avo pudding.

Take your pick, literally: blackberries, strawberries, cranberries, raspberries, and blueberries are all packed with antioxidants. As Dr. Naidoo notes, "Since anxiety is thought to be correlated with a lowered total antioxidant state, it stands to reason that enhancing your diet with foods rich in antioxidants may help ease the symptoms."

Spices such as turmeric, which contains the active ingredient curcumin and boosts anxiety-fighting DHA in the brain, can easily be added to food and drinks. Ginger fits the bill, too.

Bright and juicy is usually a good thing when it comes to health. Fruits and veggies that are colorful and rich in vitamin C, like bell peppers and oranges, help reduce inflammation and are known to increase the production of the feel-good brain chemical dopamine.

Similar to citrus fruits, green tea is rich in a dopamine-boosting amino acid called L-theanine. It also boasts many other health properties that are anti-cancer, anti-viral, anti-obesity, and anti-bacterial. Learn how to brew the perfect cup and then, drink up!

As you might imagine, foods that contribute to poor health overall are best avoided when dealing with anxiety. We're talking highly processed packaged snacks, foods with added sugars, artificial sweeteners, caffeine, alcohol, and gluten. Here are the 17 worst foods for depression and anxiety.

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12 Best Foods to Eat When You're Feeling Anxious, According to Science | Eat This Not That - Eat This, Not That

Contributed by Dee Furlough, Family & Consumer Sciences Extension Agent with Dare and Tyrrell counties.

New Years always seems to bring lots of resolutions that focus on health quit smoking, drink more water, exercise regularly and the famous eat healthy/lose weight. Television, magazines and Facebook are especially full of advice at this time of year. But how much of that information is research-based and scientifically proven? We all know fad diets arent good in the long-run, but what is?

Have you heard of the Mediterranean way of eating? It has been researched since the 1960s and has been proven to be a diet associated with reduced risk factors for cardiovascular disease. It is one of the healthy eating plans recommended by the Dietary Guidelines for Americans and recognized by the World Health Organization as a healthy and sustainable eating pattern.

The Mediterranean-style eating pattern incorporates the basics of healthy eating that are traditionally practiced in countries that border the Mediterranean Sea. It is high in vegetables, fruits, whole grains, beans, nuts, seeds and olive oil. Fish, other seafood and poultry are the primary sources of meat, with red meat eaten only occasionally. Other features of the Med way of eating are slowing down to enjoy (safe) meals with family and friends, being physically active and even enjoying a glass of red wine!

If youd like to get started eating the Med way, here are some tips:

Get at least five servings of vegetables and fruits each day. Choose a variety of colors and eat more of the dark green, leafy vegetables such as collards, kale, spinach and turnip greens.

Eat primarily plant-based foods. Replace red meat with plant-based proteins such as beans and legumes often.

Choose whole-grain foods such as oatmeal, quinoa, brown rice and popcorn. When choosing bread and pasta, look for whole in the first ingredient on the ingredient list.

Choose at least three ounces of nuts and seeds each week, while keeping within your calorie budget. Avoid candied, honey-roasted and heavily salted nuts and seeds.

Choose olive oil. Replace solid fats like butter and margarine and other oils with olive oil. Use olive oil for cooking, in dressings and marinades. Aim to consume at least four tablespoons each day, while keeping within your calorie budget.

Use herbs and spices instead of salt to flavor foods.

Eat seafood at least three times each week. Include fatty fish, such as mackerel and salmon. Avoid fried fish. Eat white-meat poultry, such as turkey and chicken at least twice a week.

Be physically active. Aim for at least 150 minutes per week or 30 minutes per day.

Optional: drink red wine in moderation. No more than five ounces of wine a day for women of all ages and men older than 65 and no more than 10 ounces of wine a day for younger men.

Med Instead of Meds is an eight-week program created by a group of nutrition and health professionals from NC State University and NC Division of Public Health. Eating the Med Way has been proven to protect against chronic illness. In some cases, eating the Med Way may even result in decreasing medications taken for blood pressure, high cholesterol or diabetes. Hence the name Med Instead of Meds.

For lots of great information and Med recipes, go to medinsteadofmeds.com. You can also contact your North Carolina Family and Consumer Sciences Extension agent: Dare and Tyrrell dee_furlough@ncsu.edu, Currituck and Camden olivia_jones@ncsu.edu and Hyde catiejo_black@ncsu.edu.

Basil, Shrimp and Tomato Pasta with Feta

This dish is very versatile and can be made with any vegetables or proteins that you have on hand. The fresh basil and feta are the superstars in this dish.

Serves 6Serving Size: cupPrep Time: 20 minutesCook Time: 20 minutesTotal Time: 40 minutes

Ingredients:

Directions:

Nutrition Information per Serving:

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Published on February 5 2021 5:15 pmLast Updated on February 5 2021 5:15 pm

To score the most points during footballs biggest game of the year may mean scaling back your super Sunday plan.

As COVID-19 vaccinations continue to be given around the country, its important to keep Centers for Disease Control and Prevention (CDC) guidelines in mind during your game day celebration; including masking, social distancing and frequent handwashing.

HSHS St. Anthonys Memorial Hospital Chief Medical Officer Dr. Ryan Jennings said even if youve already received the COVID-19 vaccine, you could still be able to spread it to others.

After you are vaccinated, your body knows what to do with the virus if you become exposed, so you dont get sick or at least as severely ill. However, we dont yet know if you can pass it to others while your immune system is doing its work, he said. Lets get to the goal line! Large gatherings could spread this disease, resulting in an unfortunate penalty that affects everyone. Help us achieve immunity!

Jennings recommendation is to keep your football party small and limited to only those who live in your household since you cant stay masked while eating game day treats! Additional tips:

Besides COVID-19 safety precautions, there are other things to keep in mind while celebrating on game day.

Jennings said it can be easy to stress out or get really excited during the game.

If you feel shortness of breath, chest pressure or chest pain, you need to get medical help right away, he said. St. Anthonys emergency department is safe and open 24/7 if you need care.

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Celebrating the Big Game Safely from HSHS St. Anthony's Memorial Hospital - Effingham's News and Sports Leader, 979XFM and KJ Country 102.3 -...

There's a lot of skepticism surrounding alternative sweeteners after several studies showed that sugar substitutes may cause a slew of health issues. But health experts say they're safe to use in moderationand even helpful for those who need to regulate their blood sugar levels.

Currently, eight alternative sweeteners are approved by the FDA, the most common of which include sucralose, saccharin, and aspartame. Alternative and artificial sweeteners are both terms used to describe sugar substitutes, according to Keri Gans, MS, RD, CDN, and Splenda nutrition consultant. These types of sweeteners are often low in calories or don't contain any calories at all, whereas traditional sweeteners like honey and table sugar are caloric.

As Toby Amidor MS, RD, CDN, FAND, the award-winning nutrition expert and author of "The Best 3-Ingredient Cookbook," previously told Eat This, Not That!that alternative and artificial sweeteners can be between 200 and 700 times sweeter than sugar. That means you really only need to use a small amount of sugar substitute to achieve that sweet taste. Plus, they may be a healthier alternative to real sugarespecially if you crave sweet on a regular basis. (Related: The 7 Healthiest Foods to Eat Right Now).

"Added sugars, which can be found in things like sweet teas and flavored yogurts, are a form of carbohydrate that contributes empty calories and can cause blood sugar levels to rise," Gans says.

When a food or beverage is said to have "empty calories," that means it doesn't have any nutritional value. As a result, these foods don't provide the body with any health benefits. The calories are still converted to glucose in the body, which then supplies energy to cells. But too much glucose can cause blood sugar levels to rise, which can lead to a variety of health issues.

"The body does not recognize sucralose as sugar or carbohydrate, for example, so the small amount of alternative sweetener that is absorbed is not broken down for energy in the body as table sugar does," Gans says.

Below, Gans debunks five common misconceptions about sugar substitutes.

Alternative sweeteners cause

Recent studies indicate that food items and beverages sweetened with alternative sweeteners may cause sugar cravings to decrease, according to Gans.

"In turn, that can help people manage their weight, reduce intake of calories from added sugars, and manage blood sugar levels," she says.

"Collective scientific evidence strongly supports that sucralose is safe for everyone and does not cause cancer," Gans says. "Also, in 2019, the International Agency for Research on Cancer (IARC) shared that safety tests on sucralose showed no harm when looking at consumption levels well above what most people would actually eat or drink."

While research has pointed to a possible link between aspartame and cancer, both the U.S. Food and Drug Administration (FDA) and European Food Safety Authority (EFSA) concluded that studies haven't established a clear connection. Again, you only need to add a very small amount of artificial sweetener in products to achieve that sweet flavor.

The EFSA's acceptable daily intake (ADI) of aspartame is 40 milligrams/kilograms/day, which means a person weighing 60 kilograms (132 pounds) would have to drink 12 cans of diet soda each day to hit the maximum limit.

For individuals who have prediabetes or are at risk of developing type 2 diabetes, non-nutritive sweeteners (meaning ones that are low-calorie or contain no calories) may be the best way to safely satisfy that sweet fix without causing blood sugar levels to spike.

And these sweeteners are great alternatives to sugar for some, according to the American Diabetes Association. "The potential decrease in calories and carbs could lead to better long-term blood sugar, weight and/or cardiometabolic health," it says.

People with type 2 diabetes must monitor how much sugar they take in each day to keep their blood glucose levels in check. Sugar substitutes appear to have no effect on blood sugar levelseven when consumed in large quantities.

A recent study conducted by The Ohio State University Wexner Medical Center and The Ohio State University College of Medicine found that saccharin, which is found in Sweet 'N Low, didn't have any impact on blood glucose (sugar) levels or cause any changes in gut microbiota. (It's important to note that participants in this study consumed double the amount of the average intake of saccharin.)

The effects that sugar substitutes had on gut microbiota were a bit inconclusive, according to the results of a 2019 study published in the journal Advances in Nutrition.

"The effects of sweeteners on gut microbiota have not been completely elucidated," the authors of the study wrote, noting that saccharin and sucralose were associated with a shift in gut microbiota in both animals and humans. "However, more human studies are needed to clarify these preliminary observations," they added.

A shift in gut microbiota is more likely attributable to changes in food choices more so than the use of alternative sweeteners, Gans points out.

In short, the best answer may be to limit your intake of alternative sweetenersjust as you would sugar.

For more tips on how to cut back on the sweet stuff, be sure to read 10 Easy Ways to Eat Less Sugar From a Celebrity Nutritionist.

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5 Myths About Alternative Sweeteners, According to a Registered Dietitian | Eat This Not That - Eat This, Not That

For 35 years the members of Choteaus St. Josephs Catholic church have hosted a Shrove Tuesday pancake feed.

Volunteers prepare the meat served at the St. Josephs Catholic Church Shrove Tuesday pancake feed in a wall tent outside the Pavilion.

This years event will look a little different but will feature the same great food. The dinner will be a take-out event only on Feb. 16. The church members will cook the meal at the church rectory at 320 Main Ave. Each container will include three pancakes, three slices of bacon, half a large brat and scrambled eggs along with maple syrup and butter patties. The meals will cost $8 each, will be served from 5-7 p.m. and can be picked up and paid for at the rectory door.

Lorraine DeBruycker, who has chaired the pancake feed since 2010, said some of the chairpeople of the various groups who help with the feed gathered to discuss options to still the hold event with the health concerns surrounding COVID-19. We wanted to find a way that would be safe for both those cooking and those who enjoying the meal, DeBruycker said. Changing the meal to a take-out only event reduces the number of workers needed to prepare the meal and allows for a safe environment for those volunteering to cook.

Unfortunately, with a smaller crew they will not be able to offer all the items traditionally served, such as the German pancakes. We felt this was a good compromise for everyone, she added.

David Hartman flips pancakes during a St. Josephs Catholic Church Shrove Tuesday pancake feed in a previous year.

DeBruycker explained the Pancake Day, Shrove or Fat Tuesday, is the traditional feast day before the start of Lent on Ash Wednesday. The name Shrove comes from the old middle English word Shriven meaning to go to confession to say sorry for the wrong things youve done. Lent always starts on a Wednesday, so people went to confession on the day before. This became known as Shriven Tuesday and then Shrove Tuesday.

The other name for this day, Pancake Day, comes from the old English custom of using up all the fattening ingredients in the house before Lent, so that people were ready to fast during Lent. The fattening ingredients that most people had in their houses in those days were eggs and milk. A very simple recipe to use up these ingredients was to combine them with some flour and make pancakes.

The date of the pancake feed varies depending on the date of Easter. According to ecclesiastical rules set centuries ago, there are 35 dates on which Easter can take place. The earliest possible date for Easter is March 22 and the latest possible date is April 25.

DeBruycker said the pancake feed has become a popular event to kick off the Easter season with anywhere from 250 to 300 people attending. Given the various time it can be held, there have been a few years where the weather hasnt cooperated, and attendance has been down.

The feed is enjoyed by friends and family from Choteau and the surrounding area and occasionally from out-of-state as well. It is also a fun tradition for the members of the congregation, DeBruycker said.

Dave Hartman, who has helped with the feed since the beginning, said it originally started when the priest at the time questioned why the congregation didnt do a community dinner. Hartman said most of the Choteau churches at the time were doing dinners in the fall. Given there wasnt a Shrove Tuesday meal in the community, it provided an opportunity for the Catholic Church to step up and provide this service.

Hartman said they had a large grill that was used by his wifes dad, Cal Southard, to cook hamburgers at the fairgrounds to 50 years. It would be perfect to cook pancakes for a feed, he added. It also was handy that Hartman had an excellent whole wheat pancake recipe they could use for the feed.

The pancake feeds have always been held at the Pavilion, as the church fellowship room is in the basement is a challenge for older residents to access with the stairs. Plus, the size wouldnt be able to accommodate the crowd, Hartman said.

It didnt take long for the pancake feed to grow in size. Hartman said after the first couple years, they couldnt keep up with making pancakes and a second grill was needed. He recalled Warren Malcott, who owned an auto body shop at the time had a grill from a caf that he wasnt using. Malcott had plans of using the grill at his home, but hadnt gotten around to it, so he donated it the pancake feeds, Hartman said. Legs were added and the two grills are still used today.

When it started, it was a way to involve more of the congregation, especially the younger members, in the church activities, Hartman said.

From the very beginning to now, the church members volunteer to help with everything from making the pancake mix to cooking the meat, setting up, cleaning and everything in between.

DeBruycker gave a few examples of volunteers: Hartman, who makes the whole wheat pancake mix from scratch; Bob Hodgskiss and Mark Walker, who oversee cooking the meat in the tent; Ben Wombacher and Anthony Ayers, who take care of the eggs; Char Heron, who handles the toppings and Jackie Weist, who is in charge of the German crepe pancakes.

There is just a long list of volunteers willing to help, DeBruycker said. When one volunteer steps back over the 35 years, there has always been some ready to step in and help.

Hartman said the crews have become specialized over the years. His crew oversees the pancakes. Most years, he grinds the whole wheat from Hodgskiss farms and makes the mix for the batter. He has a crew making the batter and others cooking. He estimates they cook at least 500 fairly thick pancakes each year.

Originally, the cooking was done in the Pavilion kitchen, Hartman said. Cooking the meat inside made the small room fill with smoke and it was a lot more mess to clean. The meat cooking crew moved outside to a wall tent, where they have been ever since. Like the pancake crew, the meat cooking crew has their selection of meats they cook year after year that are crowd favorites.

DeBruycker said it is hard to believe the pancake feed has been held for 35 years. This has become a social event for the members of congregation working and community members who attend, DeBruycker said.

In recent years they have added a cake walk for the children attending and free face painting, too. They will not be able to offer those events this year but look forward to having them again, with any luck next year.

The funds raised by the pancake feed are a bonus for the evening. They normally arent earmarked for something special, DeBruycker said. It helps out whenever needed as supplies for the Sunday School/education program. It gives a little breathing room when we need it, she said.

With so many activities being canceled or postponed this year, the parishioners at St. Josephs Catholic Church are excited they can still offer community members a delicious home-cooked meal.

We just keep cooking till there is no one left to feed and that will be the same this year too, said Hartman.

We hope you can join us for the 35th annual pancake feed, DeBruycker said. We are hoping by next year we can all come together to enjoy this event but for this year, we are happy we can still offer the meal in a safe way for everyone.

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Feb. 16 Shrove Tuesday meal will be take-out only - Choteau Acantha

MILWAUKEE In this dangerously frigid weather, people are working to make sure some of the most vulnerable in our community are not left out in the cold.

Were doing whatever we can to save lives, said Eva Welch, the Executive Co-Director of Street Angles Milwaukee Outreach. Well go find them and do whatever we can.

Welch has a van full of supplies, and just brought one more person to safety.

We got a call that there was a woman sleeping outside of a church, Welch said. We were able to go there, and get her to trust us enough to get in a car with us, and take her to one of the city-funded hotels.

At least 180 people with nowhere else to go are currently staying in rooms at three different hotels in the area.

The City of Milwaukee pays for the rooms through CARES Act funding - provided because homeless shelters have to operate at such reduced capacities to fight the spread of COVID-19.

Welch says more hotel rooms are needed though. She is dropping off clothes and snacks to some people staying at the hotels.

Volunteers like her, along with ten homeless outreach workers with Milwaukee County's Housing Division, will be traversing the county to reach people still out in this cold.

If they're not willing to come to the shelter, we're making sure we're leaving them with hand warmers, hats, gloves, extra jackets, and zero-degree sleeping bags," Welch says.

St. Benedict the Moor is opening an emergency shelter every night through this weekend. But because of COVID-19 protocol, it can only take in 12 people.

Usually in this case, St. Benedict would open its meal hall to keep dozens of people warm every night. But that space has no ventilation system, so they can't use it in this pandemic.

Guest House of Milwaukee is also stepping up to take in 12 extra people every night, while Repairers of the Breach is adding space for up to 40.

"We have to open the second and the third floor in order to get our capacity which means more heat, more staff, more money, but a better chance of making sure no one freezes," said Pastor James West, Executive Director at Repairers of the Breach.

Pastor James West, Executive Director at Repairers of the Breach, said lately they have averaged 17-21 people per night but with the impending subzero weather they are prepared to meet capacity.

"Dont let pride, dont let embarrassment, or whatever youre going through cause you to stay outside in this temperature. This is not the temperature you want to play with. You come on inside. Let us save your life and well take it one day at a time," West said.

Most shelters are only open 7 p.m. to 7 a.m., so were left with what do you do at 7 a.m. for the rest of the day? Welch said. Before COVID-19, there were so many things that would be open like libraries. In this kind of weather, libraries and other community centers would typically open as daytime warming rooms, but theyre closed right now. But were talking zero-degree temperatures by 8 a.m.

Here's something all of us can do - if you see someone homeless in this cold, call Street Angels Milwaukee Outreach at 414-369-3688. Leave a message telling them the location of where you saw someone, and they will go try and make contact with that person and get them to safety.

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Homeless outreach workers scrambling to get everyone a safe place to stay in this bitterly cold weather - WTMJ-TV

While getting to March 2020 on NCIS meant revealing just why Gibbs (Mark Harmon) shot McGee (Sean Murray) to save his life it also means that the CBS procedural is now moving into COVID times.

And the agents are being safe wearing masks at crime scenes as seen in the photos for the February 9 episode, The First Day. (Theyre not wearing them in the office, however.) Theyll be investigating the murder of a Navy officer killed while driving a recently released inmate home.

Also glimpsed in the images below, McGee is back in the field after helping the team from home in the previous episode while he recovered. Meanwhile, Palmer (Brian Dietzen) looks happy about something, but the logline also warns us that Gibbs helps him deal with a personal trauma. Uh-oh?

NCIS, Tuesdays, 8/7c, CBS

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'NCIS' Moves Into COVID Times as McGee Returns to the Field (PHOTOS) - TV Insider

By Maggie Ireland, for The Gazette

As the pandemic forges on and flu season peaks, many people are hoping to focus on one of the few things they can control and that is what they eat. If youre hoping to boost your immunity and stay healthy, experts have some advice on what foods may help.

Terri Clark is a clinical outpatient dietitian at Mercy Medical Center in Cedar Rapids who helps clients develop healthy nutrition habits.

I like a quote by Ann Wigmore it says, The food you eat can either be the most powerful form of medicine or the slowest form of poison. This really holds true for our health and how our bodies respond to the foods that we eat, Clark said.

Our immune system is a network of different cells and tissues in our body that work together to prevent disease and infection. Diet is one of the many factors that affects our immune system.

As with many aspects of life, its all about balance.

Its important to get a variety of foods that are rich in vitamins and minerals, Clark said. They work together to help our immune system run smoothly.

For starters, fruits, vegetables, whole grains, protein and healthy fats are essential.

Theres no one nutrient that will provide immunity in itself, but zinc, selenium, iron, vitamins A, C, D and E, omega-3 fatty acids and phytonutrients these all work together to build a healthy immune system, Clark said.

Vitamin C is likely the vitamin people most commonly associate with the immune system. And for good reason, according to Stephanie Vande Brake, a dietitian for Hy-Vee in Cedar Rapids.

She recommends foods rich in vitamin C as it helps slow the aging process.

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In her role, Vande Brake meets with customers in person and virtually to answer questions and often makes specific recommendations.

This time of year, the best budget-friendly picks in the produce aisle are citrus fruits, including clementines, grapefruit and oranges, to name a few, Vande Brake said.

Choose an orange that feels heavy for its size to indicate that its full of juices inside. Look for finely textured skin, and dont worry so much about the color as it does not indicate ripeness or taste, she added. Avoid citrus fruits with soft spots or those that feel spongy this indicates bruising.

Vitamin A is also recommended and can be found in carrots, sweet potatoes, cantaloupe and dark leafy greens.

As for vitamin D Clark said this one can be trickier to get enough of through diet alone.

I encourage people to check with their physician to see whether a vitamin D supplement might be a good option for them, she said.

As for good sources of zinc and iron, Clark recommends nuts, seeds and dairy.

Protein, another essential element of a balanced, healthy diet, can come from many sources but experts recommend being mindful about what proteins you consume.

I really encourage people to choose lean meats like chicken, fish or beef that is grilled or baked with a marinade for flavoring, Clark said. More of a plant-based diet is a healthy choice not vegetarian, but making meats and proteins more of a complement to the main dish of vegetables and fruits.

Some sources of protein also can provide a good intake of fat.

Omega-3 fatty acids are healthy fats proven to play a part in helping the immune system and decreasing inflammation, Vande Brake said. Salmon and tuna are two common fish high in omega-3 fats. Consider enjoying these seafood choices twice per week to optimize your bodys ability to fight off illness and disease.

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While there are plenty of healthy options to choose from, it can be easy to eat too many processed foods, which can have a negative impact on your immunity.

The majority of Americans consume an excess of sugar, refined carbohydrates and saturated and trans-fats, Clark said.

Pop, sweets and candy its really important to be careful with how much youre getting of those, she said. A diet high in processed foods or fast foods that are quick and easy to grab, tends to be higher in sodium and sugar and low in the nutrients your body needs.

When you are looking to incorporate healthy eating habits, both Clark and Vande Brake recommend keeping things simple and focusing on eating whole foods.

If a recipe is too difficult, we tend to put it off or make poor decisions, Clark said. For breakfast, maybe a slice of whole grain toast with avocado and cooked egg or Greek yogurt with fresh fruit and some chopped nuts. Lunch or dinner could be as simple as a soup filled with vegetables and beans.

One major, but often overlooked, component of a healthy immune system is water.

Make sure youre drinking an adequate amount of water. When its cold outside, sometimes you dont drink as much as you should, Clark said. That, along with getting adequate sleep and keeping your stress levels in check, will go a long way.

Vande Brake added, Choosing good healthy foods, getting moderate exercise daily and getting adequate sleep are pillars to optimizing your bodys defense against viruses, bacteria and inevitable aging.

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Boost your immunity with what you put on your plate - The Gazette

The 55th Super Bowl is happening this Sunday, and while everyone else is working on getting their list of snack table ingredients, YouTuber Aseel Soueid is going in a different direction. The bodybuilder and fitness influencer regularly tries out the diet plans of some of the world's fittest athletes, from soccer star Lionel Messi to NBA legend LeBron James, and in honor of the upcoming Super Bowl Sunday, Soueid just spent a day eating like none other than quarterback and GOAT Tom Brady.

Brady's diet consists of 3 meals and 3,000 calories, coming from 306 grams of carbs, 125 grams of fat, and 185 grams of protein. The first meal is a protein shake made with unsweetened almond milk and almonds, which Soeuid downs before his workout.

The second meal is much heartier: 9 ounces of chicken breast, pasta in bechamel sauce, and a side of steamed broccoli and spinach. This meal, which comes to a total of 1,092 calories and accounts for the only lean meat in Brady's largely plant-based diet, is a "certified banger" according to Soueid.

The third and final meal of the day consists of a protein shake made with a banana and blueberries, an almond butter and grape jelly sandwich, and a bar of dark chocolate. "This is an absolute treat," he says. "This is apparently also Tom Brady's pre-game day meal, that's what he says. This could be the secret to him winning six Super Bowls."

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Soueid concludes the video by saying that this has been perhaps his favorite eating challenge yet, thanks to the enjoyable foods in the diet. This is actually by design; Brady doesn't believe in restrictive diets for their own sake, preferring to eat high-quality versions of the foods he likes.

"You should never restrict what you really want. Were humans, here for one life," he told Men's Health. "Whats changed as Ive gotten older is now if I want pizza, I want the best pizza. I dont eat a slice that tastes like shit and then wonder, 'Why am I eating shit pizza?'"

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Here's What a Bodybuilder Thought After Trying Tom Brady's Game Day Diet - menshealth.com

Jeff Green has come quite a way since being picked 5th overall by Oklahoma City in the 2007 draft. For his 13th season in the league, the veteran is suiting up for the Brooklyn Netswhich is, with a healthy Kevin Durant and a newly-arrived James Harden, suddenly one of the best and most-fun teams in the NBA.

GQ recently caught up with the Maryland native and father of two to get the ins and outs of his diet and how he's fueled for the long game. Hes big on hydration, light on red meat, and going to need your New York pizza slice recommendations ASAP.

For Real-Life Diet, GQ talks to athletes, celebrities, and everyone in between about their diet, exercise routines, and pursuit of wellness. Keep in mind that what works for them might not necessarily be healthy for you.

GQ: What time are you up in the morning and whats the first thing you eat?

Jeff Green: Normally during the season Im up by 7:30, not by choice. I have two kids, so when they are up, I am up and so is my wife. Thats when the day starts. Im at the gym by 9:00 or 9:15, and obviously now there are a lot of COVID testing and precautions we have to take. Ill get upstairs and get a good breakfast, which is usually some eggs, and Im also a pancake lover so those are always in the mix too.

Do you take any supplements?

You know what? No. Its kind of like how I feel about coffee. I love the smell, but Ive never been the kind of guy to have any issues with my energy, so Ive never been someone to drink it. With supplements, I dont like to rely on things. Id rather be drinking a lot of water and just putting the right stuff in my body so that I dont need any.

Is it then straight to practice?

Well, I always try to get in a good 30-minute lift before practice. Im also big on doing corrective work for my hips using resistance bands. Thats a routine for me, at least three to five times per week. Then, with about 25 minutes left before practice, Ill do some on-court work, like shooting, ball handling, making sure Im in a good rhythm for practice. Then, practice lasts about an hour and a half. Afterward, Ill do some more on-court work like shooting, and then its time to slow down a bit.

Whats for lunch?

Lunch is a good amount of protein to recuperate from the lifting, running, and drills. Also a lot of carbs. Its a mixture of both. Im big on vegetables. I used to eat a lot of red meat when I was younger. But my wifes a super healthy eater and you know: happy wife, happy life. So, Ill have red meat maybe once a week, but otherwise Im more on salmon and chickenthat stuff.

After lunch, is there more work?

Usually its treatment and recovery stuff, and then back home where the kids await my arrivalI run around with them and release whatever energy I have left. When they go to bed at 8:00, thats when my wife and I have some time to unwind and relax, get or cook dinner, and then watch a show and unwind. Dinners the same kind of thing as lunch, protein and carbohydrates with a focus on vegetables.

Are you a big water guy?

Oh yeah. I drink at least a gallon a day, and to be honest thats usually down by noon at the latest. Since Im an early bird, I get up early, get my workouts in, drink a lot of water. After the waters done, sometimes Ill have a couple Gatorades.

Have you always been this good at hydrating?

Ive never been bad at it, butt when I was younger I didnt think about this much. Now, I understand what it can do and how it can helpI notice when I dont hydrate.

Do you snack?

I usually have a protein shake after practice with chocolate protein, banana, peanut butter, and almond milk. Other than that, other snacks would be mainly fruits. I like blueberries, I freeze them. Watermelon, depending on the time of the year, is a must-have in my house. Grapes, strawberries, banana, blackberries, all of that. Eating these sweet fruits takes the craving away for other kinds of snacks that arent as good for you.

So, you like sweet?

I do. I have a sweet tooth. Like todaywe had the kids out and we went to Magnolia Bakery.

You got the banana pudding, right?

Ohthen you know. That banana pudding is amazing. The girls wanted cookies after the museums, and while Im not a big chocolate lover, that banana puddingit just makes me think of my childhood.

Any other indulgences?

I get pizza here and there, and now that were in New York theres so many options. I gotta find the best wood fired pizza spot, but right now with COVID, its been tough.

The OG biohacker combines a formidable supplement lineup with vegetables and meat from his own farm.

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Jeff Green Tries to Drink a Gallon of Water Before Noon - GQ