A survey by Pew finds that more than half of people who shifted to work from home after the coronavirus hit would like to keep that arrangement, and many others would like the flexibility to work outside the office some of the time. Also in health news, your sleep may be affected by diet, flu shots are up this year and volunteering may have a surprise benefit.

Philadelphia Inquirer:Post-Pandemic, Most Americans Who Can Want To Continue Working From HomeMost Americans now teleworking from home want to keep doing so, with more than half saying they would work remotely after the pandemic, a new Pew Research Center report finds. The national survey of U.S. adults reveals that while the coronavirus may have changed the location of our jobs whether in an office or from home it hasnt significantly reshaped our work duties and culture for a majority of employed adults. (Arvedlund, 12/11)

The New York Times:How Foods May Affect Our SleepThis has not been a very good year for sleep. With the coronavirus pandemic, school and work disruptions and a contentious election season contributing to countless sleepless nights, sleep experts have encouraged people to adopt a variety of measures to overcome their stress-related insomnia. Among their recommendations: engage in regular exercise, establish a nightly bedtime routine and cut back on screen time and social media. But many people may be overlooking another important factor in poor sleep: diet. A growing body of research suggests that the foods you eat can affect how well you sleep, and your sleep patterns can affect your dietary choices. (O'Connor, 12/10)

CNN:Ellen DeGeneres Announces She Has Covid-19Ellen DeGeneres announced on Thursday that she has tested positive for Covid-19. The popular talk show host tweeted the news from her verified Twitter account. "Hi Everyone," DeGeneres wrote. "I want to let you all know that I tested positive for Covid-19. Fortunately, I'm feeling fine right now. Anyone who has been in close contact with me has been notified, and I am following all proper CDC guidelines. I'll see you all again after the holidays. Please stay healthy and safe." (Respers France, 12/10)

And in news on the flu --

The Hill:CDC Reports Record Flu Vaccine DistributionApproximately 188 million doses of the flu vaccine have beendistributedthroughout the U.S., the most ever during a single influenza season, according to data published Wednesday by the Centers for Disease Control and Prevention (CDC).The CDC noted that the country hit the record late last month, with an estimated 44.5 million adult flu vaccinations administered in pharmacies by Nov. 21, a 46 percent increase from 2019. (Castronuovo, 12/10)

Also

ABC News:Doctors Facing Burnout Could See Job Repercussions For Seeking AntidepressantsAs a freshly minted psychiatrist, the last step on my path to practicing medicine was to complete an application for medical licensing in my home state. Every physician, after completing residency training, is required by law to apply and obtain a license in the state he or she intends to practice. On the application, I came across the ominous question: Have you currently or in the past been diagnosed with a mental illness that might affect your ability to perform your job? (Safai, 12/10)

KHN:I Found My Secret To Feeling Younger And Stronger. The Pandemic Stole It Away.Back in early January, before COVID-19 was as familiar as the furniture, I went in for my annual physical. My doctor looked at my test results and shook his head. Virtually everything was perfect. My cholesterol was down. So was my weight. My blood pressure was that of a swimmer. A barrage of blood tests turned up zero red flags. What are you doing differently? he asked, almost dumbfounded. (Horovitz, 12/11)

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Heading Back To The Office After The Pandemic? Maybe Not So Fast! - Kaiser Health News

The coronavirus pandemic has dominated the headlines and our daily lives for most of this year. Medical News Today has covered this fast-moving, complex story with live updates on the latest news, interviews with experts, and an ongoing investigation into the deep racial disparities that COVID-19 has helped unmask.

However, this hasnt stopped us from publishing hundreds of fascinating stories on a myriad of other topics.

We begin with the good news that it may never be too late to start maintaining a moderate weight, even for people over 60 years old. And in related news, a plant-based diet might help people achieve weight loss, according to a new study covered by Medical News Today this week.

Vitamin D has made regular appearances in the Recovery Room throughout 2020, and this week it features again with news of its links with a healthy, diverse gut microbiome.

Meanwhile, a report finds that stevia, a sweetener of choice for millions of people, may also be entangled with the bacteria that live in our guts, and possibly not in a good way.

We also explore how running and walking compare for achieving weight loss and fitness goals, with another article to help improve your athletic mobility before venturing out, which could help you avoid the dreaded shin splints.

Below are 10 recent stories that may have gone unnoticed amid all the COVID-19 fervor.

Its never too late to maintain a moderate weight, according to new research covered by MNT this week.

United Kingdom researchers analyzed how much weight people lost after participating in an obesity program. Those in the over-60 age group lost an average of 7.3% of their body weight, while participants in the under-60 age group lost 6.9%.

Age should be no barrier to lifestyle management of obesity, concludes the lead researcher. Our report proved popular this week, with nearly 30,000 sessions to date.

Learn more here.

Another of this weeks most popular articles looked at recent evidence supporting the role of a plant-based diet in weight loss.

In the study, researchers split 244 participants into two groups. One group followed a low fat vegan diet for 1 month, eating fruits, vegetables, pulses, and grains in serving sizes comparable to what they would normally eat. The second control group did not change their dietary habits.

The vegan diet group lost an average of 14 pounds and saw a decrease in insulin resistance and visceral fat, while the control group experienced no such changes. One participant in the study decided to make a permanent change to their lifestyle and diet.

Click below to read more about this study and its implications.

Learn more here.

Vitamin D has frequently appeared in the headlines this year, mainly relating to claims that it could help people resist the effects of COVID-19. However, there is mixed evidence for the benefits of widespread vitamin D supplementation.

This week, MNT reported on a new study that found people with the highest levels of active vitamin D in their blood have the greatest microbiome diversity. Their guts also hosted more friendly bacterial species.

This raises the question of whether high levels of active vitamin D support a healthful, diverse gut microbiome, or there is simply an association between the two. We taker a closer look at the study and its limitations in our third-most-popular news article this week.

Learn more here.

A recent Recovery Room featured a comparison of running vs. biking for fitness and weight loss. This week, our editors turned their attention to walking vs. running for heart health, weight loss, and more.

Both are excellent forms of exercise for weight loss and heart health, but the benefits and risks depend on a persons goals and current health and fitness levels.

This article looks at how walking and running compare for specific health benefits, before considering the risks associated with each form of exercise, and which a person might find most appropriate.

Learn more here.

One of the risks of running is the development of shin splints, a type of injury caused by overuse and stress. They can be painful, and while there is no known cure at present, doctors usually recommend rest and reduced activity levels for recovery.

However, it may be possible to reduce the risk of shin splints by performing exercises to improve athletic movement.

In this new article, our editors looked at the symptoms and possible causes of shin splints, before recommending 8 foot and ankle stretches that may help avoid them. Each exercise is illustrated with animations to help you complete each stretch correctly before your next run.

Learn more here.

Existing tests for Alzheimers disease can be inaccurate, invasive, or difficult to perform. For example, taking a sample of cerebrospinal fluid via lumbar puncture is one such technique, but it might put off some people.

PET scans are another method, but theyre expensive and require technology that might not be available.

This week, we reported on the potential discovery of a more accurate and noninvasive way of predicting Alzheimers that analyzes protein levels in a blood sample. The researchers have called for a larger study to replicate their findings, and also produced a related app for clinicians, pending confirmation.

Learn more here.

This week, MNT also reported news of the possibility of treating people less able to control impulsive or impatient behavior.

Previous research has linked low serotonin levels in individuals with such behavior, but now, scientists in Japan may have identified two regions of the brain responsible for this.

This discovery in mice could lead to the development of novel treatments for humans. Our article explains how the researchers measured impatience and used optic fiber implants to observe this in the brain.

Learn more here.

MNT marked World AIDS Day 2020 on December 1 with the launch of a new resource presenting the latest evidence-backed information and resources in one easy-to-access hub.

Though huge global inequality in the distribution of information and effective treatment remains, the success of antiviral therapy means that many people with HIV go on to live long lives following their diagnosis.

However, the increasing number of older adults with HIV still face challenges to their physical and mental health, as this new article reveals.

Learn more here.

Many people consider stevia a safe, zero-calorie alternative to sugar and artificial sweeteners. However, new evidence suggests that by disrupting our gut bacteria, stevia may be harmful to our health after all.

In this article, our editors dig deeper into the study, which looks at two forms of the sweetener, and how the findings may shape future guidelines for stevia intake.

Learn more here.

Finally this week, we published an in-depth article on group therapy. This form of psychotherapy aims to help people manage a range of mental health concerns, such as anxiety, post-traumatic stress disorder, depression, substance use disorder, and many more.

We explore how it works, who might find it useful, the different types of group therapy, its effectiveness, and how to find sessions, along with information on costs and Medicare coverage.

At a time when in-person group therapy may not be possible in many locations, the article also shares evidence that web-based sessions are effective.

Learn more here.

We hope this article provides a taste of the stories that we cover atMNT. Well be back with a new selection next week.

We publish hundreds of new stories and features every month. Here are some upcoming articles that may pique our readers interest:

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The Recovery Room: News beyond the pandemic December 11 - Medical News Today

You might remember the freshman 15 that first-year college students gain after months of boozing and poor diet choices without Mom looking over their shoulders.

Well, after months of spending a lot more time at home than usual, we now have the COVID 19.

Nineteen might be an exaggeration. But a study from Weight Watchers over the summer found that Americans had gained 12.5 pounds on average during the pandemic.

The start of a new year is always a time for resolutions to get in shape.

But with so many Americans having spent the last nine months or so at home and gyms closed or offering limited access well, I expect New Years resolutions to take on a new sense of urgency in 2021.

For many of us, getting back to normal will mean a newfound commitment to shed the pounds we put on in 2020. And for most of us, shedding the COVID 19 starts with eating better.

One diet stock is well-positioned to benefit from a flurry of New Years resolutions.

Its a smart way to play the generational trend of healthier living. One of the largest players in a booming beverage market, it boasts an estimated 30% market share:

This diet-friendly beverage was a $3.5 billion business back in 2015. By 2022, sales should top $7.3 billion.

The trend toward healthier living didnt start with COVID-19, of course. But the pandemic gave it a major boost and a major sense of urgency.

People struggling with obesity and diabetes are at higher risk for COVID-19. That was enough to convince my father-in-law to quit drinking and lose weight.

Hes lost close to 30 pounds since all of this started, and hes not done.

And now that he knows how it feels to be healthier, he has little interest in putting on the weight again. His lifestyle changes are permanent, or at least long-lasting.

Once the immediate crisis of the pandemic passes, well see public health officials making a newfound push to tackle obesity. We may not see another true pandemic for another century. Only time will tell.

But this year made clear that the obesity epidemic is a major threat to public health. You can expect the folks in charge to help nudge people away from junk food and into healthier choices.

The trend in this diet-friendly beverage is only getting started.

The company that weve identified to benefit from the trend rates a 97.8 in Adam ODells Green Zone Ratings system, meaning it scores higher than all but about 2% of stocks in our universe:

This stocks impressive Green Zone Rating.

Now, the story gets even better.

Not only is this highly-rated stock well-positioned to benefit from healthier living in 2021 and beyond but there is a potential catalyst to make it skyrocket and soon.

You see, this is a heavily-shorted stock. That sounds bad. If traders are selling it, it must be at risk of a major decline, right?

Not exactly. Remember: When you short a stock, you eventually have to buy it back. Youre hoping it falls so you can buy it back cheaper.

But if the stock rises, youll have to buy it back at a higher price. And here is where it gets fun. If several short sellers try to cover their positions at the same time, you end up in a buying frenzy that can cause the shares to rocket higher.

This is what traders call a short squeeze, and its caused the untimely heart attack and death of many a short seller.

I believe were on the verge of something like that today. The short interest in this stock is super high. The most recent data from late last month shows 7.7 million shares sold short, which represents 36 days of average trading volume.

A days-to-cover figure of even 5 can be cause for concern. And again this stocks figure is 36.

Imagine the potential pent-up buying here. If we get a proper short squeeze which isnt unlikely if the shares keep pushing higher we could see a major move higher.

Throughout this Holiday Investment series, weve told you about stocks that we recommended and are up big (one as much as 240%!)

But this one is a little different. You see, even our premium Green Zone Fortunes subscribers dont know about this stock yet.

Chief Investment Strategist Adam ODell and I are working on the December issue of the newsletter right now. Well release the details to our readers next Wednesday, December 16.

That means you can join today and be in this stock from the beginning!

When we reach out next year to tell Money & Markets readers how well this diet-friendly beverage stock performed as Americans tried to shed the COVID 19, youll already be in the know.

Click here now to find out more. Youll get the details on each of the stocks we covered in this weeks Holiday Investment series and youll get first dibs on this New Years stock next Wednesday!

Plus you can get exclusive access to Adam ODells Millionaire Master Class special report today for only $1.

While were planning for the new year, why not make your portfolios health a priority for a low price that you have to see to believe?

Money & MarketscontributorCharles Sizemorespecializes in income and retirement topics. Charles is a regular onThe Bull & The Bearpodcast. He is also a frequent guest on CNBC, Bloomberg and Fox Business.Follow Charles on Twitter@CharlesSizemore.

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New Year, New Me A New Way to Profit From Resolutions - Money and Markets

Ryan Garcia has quickly transitioned into one of the best in the lightweight division. Garcia remains undefeated inside the boxing ring and has registered 20 straight wins inside the squared circle. 17 of those wins have come via way off knockout. Garcia continues to be a top name in the world of boxing.

Needless to say, boxing fans around the world are always interested in knowing more about their favorite boxers. They wish to be completely immersed in their lifestyle, starting from how they lead their life. Based on their insane physiques, their diets also become a subject of interest.

Heres taking a look at Ryan Garcias diet and what makes him one of the most devastating punchers in the lightweight division. Garcia is coming off impressive back-to-back first-round KO wins. He is scheduled to take on Luke Campbell for the interim WBC lightweight championship in next month.

Garcia revealed what he eats to stay in shape and keep his body right. Garcia also introduced his chef, Manny Duran, who specifically takes care of Garcias diet which begins with yogurt early in the morning.

KingRy said,Usually I dont eat anything before my five-mile run. I go on a five-mile run before any day starts and then I come back and do eight rounds of shadow boxing.

Garcia revealed that it depends on how he is feeling after work-out in order to decide whether he needs to eat. He said, Sometimes I wont eat at all.

Garcia savors on avocado b-rolls. Garcias personal chef especially cooks the avocado b-rolls by adding Turkey, two ounces of cheese, mixed with an egg along with whole grain bread in breakfast for The Flash.

I feel good. I perform good. So I want my food to taste good You need a little bit of salt to retain that water you want to keep.

Jumping to snacks, Ryan Garcia likes to have hard-boiled eggs. However, even that is hard to get by because according to Garcias chef, King Ryan rarely gets hungry. Duran revealed, Sometimes I am just staying around, waiting for him to order something and he just doesnt feel hungry.

Guacamole. ground turkey, pico, and fresh sauce together from mouth-watering turkey lettuce wraps comprise Gracias lunch. However, if you were wondering what Ryan Garcia eats for dinner. Well, some of you might be surprised to know he doesnt. Garcia doesnt have dinner, and thats that.

Continued here:
Everything You Need to Know About Ryan Garcias Diet - Essentially Sports

Your morning mocha or favorite spaghetti dish may be doing more than providing fuel, nutrition, and calories to your daily diet. Over time, foods and drinks with a dark pigment and high acidic content can also lead to stains on your teeth.

So what types of foods and beverages are the biggest tooth-staining culprits? In this article, well take a closer look at the top offenders that can cause your pearly whites to lose their sparkle and become discolored.

According to Joseph Salim, DMD, acidic foods and drinks like red wine can roughen and open up the pores within the enamel of your teeth.

As the enamel becomes rougher and its overall surface area increases, this can pave the way for the colors found within foods and beverages we consume to become etched to the surface of your teeth, Salim says.

He explains that this phenomenon can happen when drinking red wine. The acidic nature of this beverage can etch the enamel and allow the dark red particles of wine to adhere to its surfaces.

Your morning brew might be one of the main culprits behind your stained teeth.

Coffee contains tannins, a type of chemical compound called a polyphenol, that can cause color compounds to stick to your teeth.

Like coffee, tea contains tannins that can stain your teeth. The good news is that theres a simple way to cut down on teas tooth-staining abilities.

One 2014 study found that adding 2 percent milk to tea can significantly reduce the ability of tea to stain teeth. More specifically, researchers determined that casein, a protein in milk, was responsible for preventing tea-induced stains.

Blackberries, blueberries, pomegranates, and other dark berries contain a dark pigmentation that can cause staining on teeth.

Salim says tiny organic particles can penetrate the pores in your tooth enamel and remain attached. If your teeth have a higher porosity, this will lead to more persistent stains. Thats why your teeth can turn purple and may continue to have a purplish hue after eating blueberries.

Like deep-colored fruits, dark-pigmented juices like cranberry, grape, beet, pomegranate, and blueberry can also discolor your teeth.

Regularly sipping on a can of sugar-laden cola can also cause your teeth to become discolored. Thats because acidic drinks like soda can cause erosion of your enamel.

When enamel is eroded, it wont only make the tooth more susceptible to staining. It will also allow the dentin of the tooth, which is naturally darker and yellower than the enamel, to show through, Salim explains.

According to one 2012 study, both energy drinks and sports drinks are associated with the breakdown of enamel, which contributes to stains.

This study also indicated that energy drinks seem to have higher acidity and enamel dissolution associated with them than sports drinks.

If you want to keep your pearly whites looking their best, you may want to take precautions when eating tomato-based sauces like the kind you typically have on pizza or spaghetti.

Not only are tomato-based sauces bright in color, but theyre also acidic. Rinsing your mouth out with water after eating this kind of sauce can help prevent your teeth from getting stained.

Dark-pigmented sauces like soy sauce and balsamic vinegar are also known to stain teeth.

According to Rene Y. DellAcqua, DDS, the high acid content in foods like vinegar can cause the enamel to break down, allowing a stain to set in.

Basically anything you put into your mouth that can stain a linen napkin has the ability to cause stains on your teeth, she says.

Sweets and candy, especially dark varieties like chocolate, can cause mild staining to your teeth, Salim says.

Additionally, a lot of hard and gummy-type candies contains colored dyes that can settle on your enamel.

Your favorite foods and beverages might not be the only thing to blame for tooth stains. If youve noticed discoloration on your teeth, the following offenders could be responsible, too.

Tobacco stains can be caused by smoking cigarettes, pipes, cigars, or chewing tobacco.

Salim explains tobacco products can affect the color of your teeth because of the presence of the following two chemical compounds:

You can get intrinsic stains from antibiotics such as tetracycline if taken before the age of 7, says Jennifer Jablow, DDS.

Tetracycline chelates the calcium deposition while your adult teeth are forming. This can cause bands or stripe-like dark discoloration that can be very hard to get rid of, she explains.

Wear and tear on your teeth over time can also cause your teeth to look discolored. After years of brushing your teeth, the enamel gradually wears down and gets thinner. This allows the yellowish-colored dentin underneath to show through, which can make your teeth look darker and stained.

An infection in your tooths pulp the soft core or tissue beneath your tooths enamel and dentin layers can cause your tooth to become discolored.

Advanced tooth decay can cause a breakdown of the pulp which, in turn, can damage the root of your tooth and give it a grayish-black appearance. A root canal may be needed to clean out the decay and infection.

Trauma to a baby tooth can affect the growing adult tooth, which can sometimes make the adult tooth look yellow if the enamel doesnt form properly.

Trauma can also make an adult tooth look darker if the enamel chips away, exposing the naturally yellower dentin layer underneath.

Preventing stains or at least minimizing them is possible with a few at-home tricks and tips. If youre dealing with stubborn stains and discoloration, you may need to see your dentist for an in-office procedure.

Food and drinks with darker pigments, tannins, or high acidic content can lead to tooth staining or discoloration over time.

The good news is you dont have to give up your favorite foods and beverages to keep your teeth looking good.

By brushing your teeth after eating and drinking, swishing with water, practicing good dental hygiene, and opting for tooth-whitening procedures or kits, you can help ensure that your smile stays white and bright.

Link:
Foods That Stain Teeth: 9 Tooth-Staining Foods and Drinks - Healthline

For many who can afford it, burgers, steaks or frozen pizza form a regular part of their diet. In many supermarkets unhealthy fast food is often cheaper than vitamin-rich fruit and vegetables. But what we eat impacts not only our health, but the environment. A quarter of all climate-damaging emissions currently come from agriculture.

However, not all food production has a negative effect on the climate. Meat for example, contributes more to warming our planet than fish, eggs or plant-based foods, in large part because cattle emit the greenhouse gas methane, and because forests are often cleared to create land dedicated to beef production. But other factors, such as how often we eat it and whether we source it from a local farmer or from far away, also play a role in the CO2 footprint of meat.

ClimatechangeandfoodproductionBecause the consequences of climate change such as drought or extreme rainfall can destroy harvests and are impacting crop growth in ever more places around the world, we need to find alternatives. Not just alternatives to meat, but food sources that are available to people all over the world and which ensure sufficient supply.

The learning pack Food for the future feeding the world in a climate-friendly way offers solutions to questions such as: How do we ensure food production doesnt exacerbate global warming or take up too much space? How can farmers adapt to the unavoidable impacts of climate change? How can I create a climate-friendly diet that allows me to eat my favorite foods?

Environmentally-friendlyfoodinclassThe materials are suitable for children and young people from the age of 12 and enable teachers to tackle the topic of environmentally-friendly food in a playful and interactive way. The material can be used free-of-charge for non-commercial purposes.Thislearningpackincludes:

For in-person lessons:Please begin by downloading the "booklet for teachers" when you are preparing your lessons. There you will find copies of all of the worksheets, including explanatory handouts and solutions. You will find the booklet available as a PDF file below under "Downloads."

Fordistancelearning:When conducting lessons online, please also download the interactive "workbook for participants" along with the "booklet for teachers." You will find both under "Downloads." You may then send the workbook PDF file to participants as an email attachment. The workbook includes the worksheets but not the solutions. Participants may then complete their work alone on their computers, save the work and mail it back to you. Participants will require Acrobat Reader to complete the booklet. It is available here to downloadfor free.

WritetousIf you have questions about our Global Ideas learning packs or if you need a print version of the material including the DVD, please contact us at: globalideas@dw.com

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Food for the future feeding the world in a climate-friendly way - Deutsche Welle

By TPN/Lusa, in Algarve 11-12-2020 01:00:00 0 Comments The classification of the Mediterranean Diet, as an intangible Heritage of Humanity for the past seven years has benefited the development of sectors such as gastronomy and tourism in Tavira, the mayor told Lusa.

The Mediterranean Diet is rooted in the habits of Tavirenses and this is reflected in the development of some sectors, namely gastronomy, tourism, culture, sports and education, said Ana Paula Martins.

After Fado, the Mediterranean Diet was the second Portuguese item to be included in the list of intangible heritage of the United Nations Educational, Scientific and Cultural Organization (UNESCO) on 4 December, 2013, and Tavira was chosen in Portugal as the representative community.

Speaking to Lusa on the occasion of the anniversary of the classification, Ana Paula Martins considered that it was an honour for Tavira to represent Portugal in the candidacy that brought together localities from several Mediterranean countries, but stressed that the distinction brought a responsibility to the municipality.

The mayor of Tavira stressed that since 2013, a safeguard plan has been created that aims to preserve and transmit this millennial experience to current and future generations, in order to ensure a priority of the municipality.

The aim of the plan, she stressed, is the protection and appreciation of Mediterranean cultures, knowledge and local products, cultural landscapes, traditional cuisines and gastronomies, festivities and the promotion of community health.

By ensuring the preservation of the Mediterranean Diet and the values associated with it, it is also ensured that knowledge, creativity, identity and sustainability of the territories and the environment are enhanced, argued Ana Paula Martins.

We will continue to stand firm in our mission to defend and spread the essence of this lifestyle. On the occasion of the celebration of another anniversary, it is important to remember that the Mediterranean Diet is a cultural model that incorporates ancient social values and practices, said the Mayor.

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Photo: JLwarehouse (Shutterstock) guy running at night

Exercising outdoors in the winter often means exercising in the dark, whether youre getting up before dawn or lacing up after work as the sun is going down. Thats no problem, as long as you know how to stay safe.

Nights are colder than days, so dont expect your pre-dawn runs to be as warm as your midday ones. Check the hourly weather forecast with an app like DarkSky (make sure to look at the feels like temperature, too). Then take our advice on dressing to stay warm while you run.

If youre cycling, you have to deal with the wind as well. Glasses or goggles can keep wind out of your eyes, and dont forget to layer up on gloves, too. Consider glove liners or windproof gloves.

How to Run in the Winter Without Freezing Your Butt Off

I learned this one the hard way when I was into trail running. If the sun was due to set at 6 p.m., I would make sure to have a flashlight in my pocket if Id be in the woods anytime after five. Light would start fading well in advance of the official sunlight time, thanks to all those hills and trees, or sometimes Id be out longer than I expected. And when I lost even a little bit of light, it was suddenly a lot easier to stub my toe on roots and rocks in the path. Now I always carry a pocket-sized flashlight, even if I dont think Im going to need it.

Even if youre just walking in your neighborhood, its good to be seen. Ive been in pitch-dark parks where I didnt realize another jogger was there until they were right in front of me. Carrying some kind of light can help you see people, but it can also help you avoid terrifying everyone else.

Light is also important if youre cycling. You especially want to make sure cars can see you, so put on your front and back lights even if its not fully dark yet. The convention (which is also the legal requirement in many areas) is to put a bright white light at the front of your bike, and a red light for visibility at the back. That back light could be mounted to your bike or to another convenient spot, like clipped onto your jacket or helmet.

Gallery: Gifts For Your Fitness Obsessed Friends and Family (Redbook)

If youre a runner, a hand-held flashlight is great, but a headlamp is often more useful. Whatever you use, know the battery life and make sure your light is fully charged before you go.

Light colors are more visible than dark ones, and neon-colored high-visibility fabrics can help you appear brighter as the sun is going down. But neither one is a replacement for reflective gear, which shines straight back at a light source like the headlights of a car.

If youre cycling, your wheels and pedals may already have reflectors on them; if not, you can buy some at a bike store.

Running shoes and jackets often have reflective accents on them, but theyre often small. Use a flashlight to find out just how reflective your gear is.

You dont have to buy a fully reflective jacket or pants, although thats a good option. Reflective spots on your head, body, and feet can help drivers recognize that youre a person-shaped object they shouldnt hit. You can buy reflective tape to add to what you already own, or buy accessories like a reflective hat and reflective ankle bands or wrist bands. You can also strap on a reflective, high-visibility vest over whatever youre wearing.

When you head out, pay extra attention to your surroundings. That flashlight will help, and its best to run without headphones, or to keep the volume very low.

Bring a buddy if you can. In the Before Times, I would have suggested going out with a cycling group or a running group; while COVID outbreaks are flaring, its probably best to stick with buddies in your household. If you have a dog, you can probably train them to run with you, but remember that they may need to improve their fitness over time to keep up.

The Beginner's Guide to Safe Urban Running

Run on the correct side of the road (the left, facing traffic) and stay alert to your surroundings. Plan out your route before you leave to make sure youre not going anywhere youre not comfortable with. A nighttime run is not the best time to find yourself lost in an unfamiliar neighborhood or unsure of whether theres a safe crossing over a busy road.

For extra reassurance, make sure somebody knows where you are. Any time I run in a new place or on a trail, I use the location sharing on Google Maps so my husband can find me in case of an emergency. (Call me a worrier, but I have visions of falling down a hill and breaking a leg. Its never happened, of course.) You can set up the equivalent feature on an iPhone with Find My Friends.

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How to Safely Exercise in the Dark - msnNOW

If you're eating vegetarian during pregnancy, it's important to take the proper steps to ensure you're still getting the right levels of nutrients.

For vegetarians who become pregnant, the fear of not getting enough vitamins and nutrients to sustain a growing baby can be quite daunting. While there are many naysayers who discourage vegetarian diets during pregnancy and the postpartum phase, most experts agree that a vegetarian mom can meet all of her pregnancy's nutritional needs with the right amount of attention. Having a vegetarian lifestyle offers many health benefits, and the risks of complications usually arise when a woman is eating an unbalanced diet.

As such, being a vegetarian requires a bit more effort and monitoring during pregnancy, but a very healthy mom and babyare totally within reach as long as you make sure you are following some important steps.

While traditional meat-inclusive diets rarely lack in protein, a vegetarian generally consumes less grams of protein per day. While there are many sources of protein available to vegetarians, they need to be consistent with their intake. According to BabyCenter, a pregnant woman will need anywhere between 40 and 70 grams of protein per day, depending on her body mass. In order to reach this minimum requirement, a pregnant woman's diet should include things like tofu, lentils, cheese, peanut butter, eggs, Ezekiel bread, and nuts. Each meal should include a healthy serving of protein, and snacks during the day can include some nuts, seeds, or slices of cheese to add additional sources.

One of the golden rules of pregnancy is to take folic acid. In fact, many doctors recommend that women who are trying to get pregnant start taking a folic acid supplement. Folic acid, also known as Vitamin B9 or folate, is not naturally produced by the body and needs to be sourced from food or supplements.

Folate is found in many green veggies, like broccoli, spinach, kale, and asparagus. When not pregnant, eating a variety of greens generally gives us enough folate to remain healthy. When we are pregnant, we require a higher dose of folate or folic acid to maintain healthy levels, since our bodies only naturally process about 7% of the amount we get from food. Too little Vitamin B9 can lead to low iron levels, which can cause anemia in pregnancy, and in severe cases, can exacerbate the occurrence of certain birth defects. Pregnant women should aim to take 600 mcg/day, which can easily be reached with a prenatal vitamin with folic acid.

One of the biggest mistakes vegetarians make is falling into the habit of eating the same types of meals, and not getting enough vitamins and minerals from their food. When pregnant, it's critical to make sure you are including as many vitamin and mineral-rich foods in your diet as possible. Fruits and vegetables are important, but so are legumes, rice, grains, nuts, and seeds. Getting into the habit of sprinkling various nuts and seeds on top of salads or yogurt bowls is a great idea during pregnancy in order to get an extra dose of nutrients. Pumpkin seeds are a favorite, as they are loaded with fiber, zinc, magnesium, and Vitamin K.

While eating a balanced vegetarian diet and taking a good quality folic acid supplement is crucial during pregnancy, you will need to keep up with regular blood testing during pregnancy. Most OB/GYN's test women for low iron periodically throughout pregnancy, and it's important that you call your doctor if you feel that you might have a low iron count. Signs of this can include weakness or lightheadedness, no energy, extreme fatigue, chapped lips, or feeling cold.

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A basic blood test can tell if your iron count is lower than it should be, and if so, your doctor might prescribe an iron supplement to take. These capsules might be hard on the stomach, so make sure you take them with food. The iron is more easily absorbed in your system when taken with Vitamin C, so drink it down with a glass of orange juice, for example. In rare cases, your doctor might recommend an iron transfusion, but this is a very quick and painless procedure, and usually leads to you feeling much better in the aftermath.

Vegetarians can safely and easily get through pregnancy without making any dramatic changes to their diets; they just need to be more aware of what they are eating! Keeping up with regular prenatal visits and discussing your diet with your doctor is a great way to ensure health during your pregnancy.

NEXT:Plant-Based & Vegan Recipes Your Toddler Will Love

Sources: BabyCenter, HealthLine, TheBump

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Ariane Signer has been writing her thoughts, fears and dreams in journals since the early 90's. A personal development and self-help junkie, she has been working as a creative freelance writer since 2016. A native Canadian, she has found her home in small town Switzerland, where she lives with her husband and two young sons. She published her first book, Things That Shine: Poems, in 2019. For collaborations, reach her at broughtbacktolife@hotmail.com

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4 Things You Have To Do Differently While Eating Vegetarian During Pregnancy - BabyGaga