Worried about gaining weight this COVID-19 holiday season?

Fret not.

Experts say this pandemic December may be a perfect opportunity to break the holiday weight gain cycle.

They say the fact that traditions such as office parties, cookie swaps, and even holiday dinners are for the most part on hold presents an opportunity for change.

Its a chance, nutritionists say, to tweak things toward a healthier diet and lifestyle.

2020s circumstances do present a golden opportunity for people to conveniently practice healthy living as the worlds usual distractions are currently hard to reach, Brandon Nichols, NMAS, a personal trainer at The Fitness Tribe, told Healthline.

Nichols said he believes theres no wrong time to make a move toward better health and fitness.

That means that while many think the holidays wont work, they can with the right steps. And this year could be easier without those distractions, he said.

How does a person make this holiday season a healthy time of year?

Heres how experts weighed in.

First off, as much as most of us perceive that we gain lots of weight this time of year, the truth may be otherwise.

According to 2016 research, people in the United States gain slightly more than a pound, on average, during the Christmas season.

Studies done in previous years found similar results.

Part of the challenge is how we feel.

Its important to distinguish between weight gain due to an increase in body fat versus temporary bloating, said Kelli McGrane, RD, a nutritionist working with the fitness app Lose It, as well as a nutrition writer for Healthline.

Many holiday foods are higher in sodium, and we may not be drinking as much water, she told Healthline. So, its not uncommon for water weight to be behind the jump in the scale the morning after a celebration.

Solution?

Consider skipping your daily weigh-in for the holidays.

And when you feel bloated, drink more water and get some exercise.

Outdoor sports such as cycling and hiking as well as golf saw an increase during the 2020 pandemic summer.

Experts say winter doesnt need to be different.

Finding a new way to move or just setting up a regular schedule of activity in some way could be a great gift to yourself, according to Melissa Joy Dobbins, MS, RDN, CDE, who touches on the topic in her podcast Sound Bites.

Move your body for fun, not for weight loss, Dobbins told Healthline. Do it for stress management, fresh air, for fun.

How to stick with it?

Make it part of your holiday (and beyond) routine, Dobbins said. An after meal walk with a friend or alone can be great.

So, too, can a regular family bike ride, a weekly hike, and even a dance party in your living room.

In this unusual year, it may be natural to lean toward traditions we can still take part in when so many are at arms length.

But how we embrace that in a healthy way comes down to considering how important something is to you and, when you can, tweaking things for the better.

Ask yourself: Is it really important for me to have something normal or traditional? said Dobbins. Or, could you take a family favorite and lighten it up?

Its important, she added, for that effort to be fun.

For some, cooking and baking and finding new ways is fun, she said.

In other words, take the bake fresh bread fad of last springs lockdown and tweak it into a healthier favorite holiday food challenge.

It is important, too, Dobbins said, that you not deny yourself the treats that make the holidays special.

Find out what works for you in a way that does not make you feel deprived, she said.

If you can, choose traditional treats that you can have around the house without going overboard. But if you want something special, go ahead and indulge.

However, McGrane said, be careful not to overeat.

Make only your favorite baked goods, she said. Pick just one or two favorite holiday recipes, or make half-batches.

Also keep in mind that cookie dough generally freezes really well. So, if you cant easily halve your recipe, store half of your dough in the freezer to bake later in the year, McGrane recommended.

And what of that tradition of noshing on leftovers?

Cesar Sauza, RD, a registered dietitian with AltaMed Health Services, suggests rethinking how you enjoy them.

Use the components of leftovers as part of your meal prep for the next few days, Sauza told Healthline. We dont need to have a holiday meal for 5 straight days. However, the leftover turkey or chicken could be used for different dinners each day. Leftover side dishes can be added with protein to create a new main dish.

Little things do add up. Dont discount them, Dobbins said. Im talking about the positive little things.

Those wanting to lose or maintain weight tend to think in an all-or-nothing mode, she said, plunging them into despair should they eat something or do something they view as not positive toward that effort.

Rather, she said, we should all do little things and celebrate them.

Trust that every small choice helps, she said. Have that piece of pie but skip the last bite. One less bite is a positive.

Another little thing can be better monitoring of liquid consumption choices, said Sauza.

Avoid drinking your calories, Sauza said. Alcohol, hot chocolate, coffee, or other dessert drinks contribute a high number of empty calories during the holidays. Avoiding (or limiting) these drinks alone could be the difference between gaining or not gaining weight.

So too can drinking water between higher calories items you eat.

So how does one stay mentally healthy while trying to restrict typical activities?

Dobbins suggests that rather than look at maintaining or losing weight this holiday season as stressful, try to reframe it as a gift to yourself.

Attach a different meaning to your weight management, she said.

She suggests thinking about what it feels like to move better, feel better, sleep better, wear clothes you like, and other positive attributes.

When you really focus on the why, it clicks, she said.

And should you falter? Give yourself a break.

2020 should bring less parties and temptations, but it also brings more stress, boredom, and uncertainty, all of which could lead to emotional eating and decreased motivation to be active, Sauza said.

We should all be going outside and doing something active for physical health but even more importantly for mental health, he said. A simple walk around your neighborhood could be the difference that stops you from emotional eating at home. I encourage all families to plan daily activities (preferably outside if possible). This is safe as long as you wear a mask and practice social distancing.

Sauza also thinks that done correctly, this holiday is a rare chance to reset your holiday health choices for good.

For many of us, we may never have an opportunity like this for the rest of our lives, a time in which our typical hectic lives have actually slowed down, he said.

At the end of all this, there will be those people that took advantage and improved themselves. In my opinion, this rare opportunity is the silver lining of 2020, he added.

The rest is here:
How to Eat Healthy and Lose Weight This Holiday Season - Healthline

Members of the Restoring Shoshone Ancestral Food group: UW assistant professor Jill Keith, Caroline Mills holding chokecherry patties, Carmen Underwood with biscuitroot and Vernetta Pantzetanga with blue bells. (UW Photo)

CASPER, Wyo. The University of Wyoming said on Monday that the Restoring Shoshone Ancestral Food Gathering (RSAFG) group has been working to reclaim knowledge of traditional Shoshone methods used to gather and prepare foods.

UW says that the groups efforts were supported by a National Institutes for Health grant through the IDeA Networks for Biomedical Research Excellence at the University of Wyoming in 2018.

The grant was used to study the effects of Shoshone ancestral foods on health, identity, culture and well-being, UW says. The NIH grant assisted community efforts to identify traditional Shoshone foods and how they were used; gathering and processing of the foods; and preparing recipes for participants.

Article continues below...

A three-month long health study began in January but was interrupted in March due to the COVID pandemic. Participants in the study received Shoshone foods each week for four weeks and were asked to keep food diaries and meet in person each month, according to UW.

The data collection included a survey; biometrics, including blood pressure, height, weight and waist circumference; and blood draws glucose, cholesterol and triglycerides through Wyoming Health Fairs, UW says.

The survey also asked participants questions about how the traditional diet affected their overall feeling of cultural connectedness and wellness.

Findings from the study will help determine whether traditional Shoshone foods make an impact on health. UW says results of the study are currently being analyzed.

In addition, the RSAFG group is developing a photo and recipe book and are working to create a traditional food database.

Recipes include teas made from wild berries and fir needles; biscuits made from root plant flour; and soups made with wild game such as buffalo, deer and elk, UW says.

The RSAFG group meets each month to to collect, process and preserve foods such as yampah root and fireweed. Those meeting have elicited some peoples childhood memories of preparing traditional Shoshone foods.

Back in the early days, we lived on all of the wild game, big and small, RSFAG avisory member Vernetta Pantzetanga said in UWs release. I remember watching my gah goo (grandma) cooking the food for her large family.

Whether it was game meat or berries, it was the healthy way. Now, as I look back, I find myself trying to prepare good, healthy food for my family just like my gah goo.

UW Department of Family and Consumer Sciences Assistant Professor Jill Keith has worked with members of the group on the project for the last four years.

She says the efforts have uncovered knowledge that wasnt known such as how to dig up biscuit root and prepare it to make biscuits. Keith says the the photo-recipe book and traditional foods database will be important to sharing the groups work with the community.

The traditional foods database will be added to the groups website upon project completion and identify the various plants and when to collect them; house information for what the plants are used; and offer traditional recipes, UW says. The database is intended for community members to reclaim traditional knowledge, and the RSAFG advisory group will guide the process of sharing the database.

UW says that an elder member of the RSAFG group provided cultural training early in the project to inform people on how to respectfully gather plants.

Keith says that food has spiritual and cultural significance for people.

I would not want to speak to the cultural value of the food because I dont have an Indigenous lens, Keith told UW. But, Ive gathered and processed and preserved foods alongside community members, and its more than just collecting and eating food. Its really connected. That aspect of it being very spiritual is very, very important.

Keith said that commodity foods that are provided to reservations across the United States tend to contain high amounts of refined carbohydrates. Meats tend to be higher in fat content and the foods provided make for a diet that includes more dairy and salt than a traditional diet.

Keith said that traditional diets were healthier and that more physical activity was involved in the act of gathering and preparing the foods.

She said that reclaiming knowledge of traditional diets is important to addressing health disparities that may have come about due to changes in colonization and changes to food supply.

RSFAG member Caroline Mills recalled that her mother gathered bitteroot when she was young.

It was a chore to help put food on the family table, Mills told UW. Eighty years later, I enjoy gathering healthy food for my familys table. This is food that is not available in the local grocery stores. And all of the various berries provide antioxidants.

The RSFAG group worked with the Eastern Shoshone Business Council and UWs General Counsel to develop a data use and sharing agreement for the project.

All reports or presentations about study results must be approved by the RSAFG advisory group and the Rocky Mountain Tribal Institutional Review Board before sharing, UW says.

Related Stories from Oil City News:

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Group works to restore knowledge and use of Shoshone ancestral foods - Oil City News

In 2011, Venus Williams was exhausted. The Grand Slam-winning tennis champion found herself out of breath and constantly tired. She was forced to pull out of the U.S. Open Tennis Championship, and for the first time since 1996 she was no longer ranked among the top 100 professional women tennis players in the world. It was then that a doctor diagnosed her with Sjgrens syndrome, an autoimmune condition that causes dry eye and dry mouth, as well as fatigue. Suddenly, everything made sense.

After taking time off from the pro tennis circuit, Williams began overhauling her lifestyle. She wanted to keep competing at the highest level of her sport. To do that, she had to keep her symptoms in check. Her first move was changing to a vegan diet. It worked: She entered the 2012 season ranked number 124 and finished 100 spots higher at number 24.

Now, almost a decade later, she is launching Happy Viking, a plant-based protein company, created in partnership with Dyla Brands, the maker of Stur Drink Mixes and Forto coffee. The first product is a protein shake made from the recipe she has relied on to sustain her when she exercises. The shakeavailable on the Happy Viking website and on Amazon todaycontains 20 grams of protein (made from pea and brown rice), as well as amino acids for protein synthesis and nutrient absorption and prebiotic fiber to help with digestion. The shake is available in two flavors made from all-natural ingredients: vanilla and chocolate.

[After my diagnosis] there were times I just couldnt play. Thats where my journey started, Williams says. I learned so much about the food system and how it can affect your body and your health. As an athlete if Im not at optimal performance, someone else will be.

[Photo: courtesy Happy Viking]Happy Viking is not Williamss first business endeavor. She has spent years quietly building up a small business empire. The famously fashionable tennis pro has a 13-year-old clothing and skincare line, EleVen by Venus Williams, as well as V Starr Interiors, a commercial and residential interior design firm in West Palm Beach, Florida.

To accomplish all this, Williams does what she is known for on the court: She plays to her strengths. She says that building strong teams and delegating tasks to colleagues so she can focus on what she is good at has helped her run her businesses. Williams says that she loves to focus on the creative aspects of her work and the design elements, delegating other areas to her employees.

Another key skill: multitasking, which she honed studying online for a BA in business administration from Indiana University Eastwhile also competing on the tennis circuit; she completed her degree in 2015. Thats not to say it was a cakewalk: I made the mistake of taking accounting over the summer, which is when there are a lot of tennis tournaments, she says. My eyes literally got so dry and my vision got blurry because I was studying and training so much. Eventually, she dropped the class and took it a semester later.

The pandemic has been a reflective period for Williams, who says that down the line she wants to give back to her community. I love teaching tennis, she says. I actually love teaching beginners. So if I can help young people use their skills or become confident and healthy . . . thats whats next for me.

Until then, Williams has some advice for anyone who feels overwhelmedby lockdowns or any aspect of life. I have a good rule for when I feel overwhelmed or Im panicking, she reveals. If something goes wrong, I have 10 minutes to feel it and then I shut it down.

[Photo: courtesy Happy Viking]Happy Viking Protein Shake

Williams has relied on the recipe for her Happy Viking protein shake to help her post-workout recovery for the past 10 years after getting diagnosed with Sjgrens syndrome and going changing to a vegan diet.

EleVen by Venus Williams On-the-Defense Sunscreen SPF 30

Williams launched clean mineral sunscreen EleVen in May. The reef-safe formula dries to a sheer matte finish and works on all skin tones: Williamss sunscreen doesnt leave any white residue and is designed to prevent skin from looking ashy.

[Photo: courtesy EleVen by Venus Williams]EleVen Wonder Woman collection

Asked to pick a favorite item from her clothing line, Williams says she loves the Wonder Woman collection. Shes a fictional character that embodies who we strive to be. She is powerful, and has good values. She is always questioning herself to make sure her actions live up to her [own] standards. Some of her favorite items include theWonder Woman Stay Fit Legging, the Peak Windbreaker, and the Grind Catsuit.

Read the rest here:
Venus Williams launches Happy Viking, a plant-based food company - Fast Company

Countless guides exist on how to lose weight, which makes it hard to figure out what approach is right for you. However, before you start trying to lose weight, it's important to consider whether or not you shouldlose weight and if so, how much is healthy.

Therefore, you should consult with your doctor before beginning any weight loss program, as they can help you decide if losing weight is right for you. They can also help you determine the safest way to lose weight based on your own unique health needs. While shedding pounds may help decrease your risk for heart disease and diabetes, losing too much weight can also come with its own set of health conditions such as fatigue, weak bones, and fertility problems.

Once you're in a healthy weight-loss plan, there's always the risk of not losing as much weight as you like. Adjusting your diet or activity level might be all you need to do to see results. But sometimes, your efforts can fall flat. Here are some common reasons why you may be struggling to lose weight:

To lose weight, you need to take in fewer calories than you burn. This is called a calorie deficit. If you're in a calorie surplus, your body stores those extra calories as fat.

To ensure you're consuming the right amount of calories, monitor your caloric intake, as well as physical activity. You can do this by keeping track of the calories you're eating and burning through fitness apps or in a food log. A large 2006 study found that those who planned meals and tracked calories successfully lost weight and maintained weight loss more than those who did not.

Alcohol is energy dense, meaning it contains a high amount of calories per volume, says Ariana Chao, CRNP, the medical director of the Center for Weight and Eating Disorders at the University of Pennsylvania's Perelman School of Medicine.

For reference, alcohol has about seven calories per gram, while a carbohydrate has four calories per gram. Alcohol can also reduce inhibitions about eating, making you more likely to choose high-calorie foods if you're drinking, Chao says.

A large 2018 study of overweight and obese people with type 2 diabetes found that people who drank heavily lost less weight over a four-year period than those who did not drink and decreasing alcohol consumption may improve weight management in people with diabetes.

Mixed drinks are especially high in calories due to the sugar-laden fruit juices and other ingredients often mixed in. For example, one pina colada can contain 526 calories. Therefore, if you're trying to lose weight, it's important to limit alcohol intake to stay within your calorie goals, Chao says.

Drinking water can help you lose weight by boosting your metabolism and suppressing your appetite, thus making you feel fuller.

A small 2007 study found that drinking 500 mL (two cups) of water increased energy expenditure by 24% in overweight or obese individuals. Additionally, a small 2015 study of obese people compared participants who drank two cups of water before meals with those who did not. It found those who drank water lost an average of almost three more pounds.

If you usually drink sugary beverages, replace them with water. This will not only keep you more hydrated, but you will also no longer be consuming those calories from sugar, Chao says.

Insufficient sleep can also make it difficult to lose weight, according to a small 2010 study of overweight adults. All participants ate a reduced-calorie diet, and those who slept 8.5 hours lost an average of two pounds more than those who slept 5.5 hours.

Also, a 2008 review found that sleep deprivation can harm metabolism the process your body uses to convert calories into energy. It found less sleep disrupts hormones that regulate appetite, possibly making people hungrier.

"If people are sleepy and fatigued, they're more likely to choose foods that are more energy dense," such as high-sugar or high-carbohydrate foods like ice cream and pizza, Chao says. And if people are awake late at night, "they might be more likely to reach for a snack or have something extra to eat," she says.

Stress makes it difficult to lose weight because it affects your metabolism. A 2011 study of obese adults found that people with lower stress levels lost more weight.

"Some of my work has shown that when people are stressed, they're more likely to choose energy-dense foods, compared to lower energy-dense foods, to help cope," Chao says. Also, if you're stressed, you may be less likely to find time to exercise or cook, instead, relying on fast food.

To reduce stress, try exercising. This will also help you burn more calories.

If you're sitting all day, you're not expending as much energy as you would if you were moving around, and "that in itself can contribute to not losing as much weight," Chao says.

There's a difference between being sedentary and being physically inactive. For example, if you sit all day for work, but also meet the recommended 150 minutes of weekly physical activity, you're still considered sedentary.

Obese people are more likely to be seated for 2.5 more hours per day than their normal-weight counterparts, according to a 2006 study. The study suggests spending 2.5 more hours separate from exercise standing and walking per day to help fight obesity. This could include holding work meetings or watching TV while standing.

If your weight loss has stalled for no apparent reason, you've hit a plateau. As you lose weight, your metabolism starts to decline, so you burn fewer calories than you did initially.

A small 2014 study found that people's failure to adhere to their reduced-calorie diet caused them to hit a weight loss plateau earlier. "What happens is it's harder and harder to maintain that low caloric intake an intake that is less than you're expending and the hunger mechanisms kick in stronger and stronger," Dale Schoeller, professor emeritus of nutritional sciences at the University of Wisconsin College of Agricultural and Life Sciences.

People often hit a weight loss plateau at around six to 12 months, Chao says. "Usually, what I recommend people start with is to self-monitor again, to track their food intake as well as their physical activity, and to track it pretty closely." That way, they can make modifications, she says.

To get past a plateau, you may need to increase your exercise. "We know that having higher amounts of exercise is really important for keeping weight off long term," Chao says.

If you need help losing weight, you can see a doctor or dietitian who specializes in weight loss. They can help you find a plan that works for you. "A lot of long-term weight loss is really about being able to adhere to something that they'll be able to stick with for their whole lifetime," Chao says.

Some underlying medical conditions can make weight loss more difficult, such as hypothyroidism when your thyroid isn't functioning properly. Certain medications, such as some steroids and antidepressants, can also make weight loss challenging, Chao says. Your doctor can treat these conditions or change medications.

Sometimes, you're taking the right steps to lose weight, but you might not realize how sleep or stress are preventing your progress. By paying attention to your daily activities what you're eating and drinking, how much you're moving, your feelings, and your sleep schedule you can get back on track for weight loss.

Read more:
7 common reasons why you're not losing weight and tips to help you shed stubborn pounds - Insider - INSIDER

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Catherine Gill has followed her conscience when it comes to her diet since she was a young girl growing up in East Haven. That decision has since inspired her career with a longtime blog, thedirtyvegan.com, and having recently published her third cookbook with her fourth on the way.

Catherine, whose maiden name is Katie DOnofrio, remembers the first time she realized that meat came from animals.

When I was young, I put two and two together: I was eating chicken and there was a bone and I realized it was the animal, says Catherine. Wed go to farms to visit animals like this and I didnt understand why those animals were friends and others were on the dinner table.

From an early age, Catherine leaned toward vegetarianism, which was sometimes a challenge in her traditional Italian family, though she is quick to say that her family has always been supportive of her beliefs. After graduating from East Haven High School, Catherine spent two years at Sacred Heart University before transferring to UMass-Dartmouth to study literature and social sciences.

During her college years, she fully delved into a vegan lifestyle. Catherine was 19 when she decided to adopt a vegan diet after learning more about health and animal agriculture. At that time in 2003, there were not many resources for those with a vegan diet. With limited resources, Catherine made her own cheeses, egg substitutes, and more.

It was such a long time ago and it was tough, says Catherine. Now you can go anywhere and get vegan products, stuff we couldnt even dream of then.

With years of experience in creating vegan ingredients and cooking vegan meals, more and more people began to ask for Catherines advice. When she saw the demand, she decided to start thedirtyvegan.com blog on top of working her full-time job. After she was laid off from her job in 2010, she moved her blog to the front burner

It had been a nights and weekends hobby, but in 2010, I went full force with it, says Catherine. I wanted to make it easier for people for people to live a healthier lifestyle.

Catherines blog continued to gain followers as the vegan lifestyle became more mainstream. In addition to writing for her blog, Catherine also wrote for various health websites.

She also spent several years running Dirty Vegan Foods, a vegan bakery that sold its products to Whole Foods Markets in Rhode Island and Massachusetts, health food stores, farmers markets, and festivals. The name Dirty Vegan stems from Catherines early forays into veganism.

I started out as a junk food vegan, with plant-based junk food, so dirty was a reference to that and it grew into my nickname, says Catherine. You can find tons of vegan junk food, but now I like to eat a little bit healthier and incorporate more salads into my diet.

Since starting her blog, Catherine has also started a family. While Catherines diet is plant-based, the rest of her family is flexible in their diets. She not only enjoys sharing her recipes with her family, but with her followers as well.

Over the years through blogging and social media, Catherine has met many people in the vegan circle. She has been asked to consult on various projects, including projects at Disney World, such as reviewing the vegan options on menus for the resorts as well as at various festivals at Epcot.

As a trend toward healthy lifestyles has grown, Catherine has gotten more and more questions about how to approach a vegan lifestyle. She suggests starting small and staying positive.

When I started, I was one of few vegan bloggers, but now there are a countless number of vegan blogs so there are more resources out there, which is great, says Catherine. I always suggest people go slow with it and take small steps like substituting a meatless product or a regular cheese with a vegan cheese. With small steps like that, you eventually adjust and get there.

Catherine says that a vegan diet is kinder to animals, kinder to the environment, and kinder to your body, as many vegan foods are naturally free of cholesterol. She says that one way that people can work toward being vegan is by adopting Meatless Monday and growing from there, noting that any time you can add a plant-based meal to your diet, its such a plus.

As the demand for her recipes grew, Catherines blog began to garner more attention. In 2015, Catherine connected with Hatherleigh Press in New York, which approached Catherine with a book deal. Catherine began to work with the company on ideas for her first cookbook, The Dirty Vegan Cookbook: Your Favorite Recipes Made Vegan.

Catherine has since published The Complete Hummus Cookbook and the revised and expanded version of her first cookbook was just released. Her fourth book, The Complete Quinoa Cookbook, with more than 100 recipes, is due to be released in March.

Id post pictures on by blog and people would request recipes and began to say, We need a cookbook, says Catherine. For so many years, I wrote the blog as a hobby. I met such amazing people and online friends in the vegan community, but seven years later, when you finally get your foot in the door to write books, its like your dreams finally came true.

For information, visit http://www.thedirtyvegan.com.

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East Haven Native Catherine Gill Publishes Third Vegan Cookbook - Zip06.com

Living well with the inflammatory bowel diseases (IBDs) Crohns disease and ulcerative colitis consists of a lot of trial and error.

Finding your perfect treatment and lifestyle combination is like putting together a puzzle. Finding a piece that fits is exciting, but sometimes it feels like you try piece after piece that does not fit.

A few of these puzzle pieces are:

Sometimes, you might feel like you want to give up when all your energy is going into figuring out this puzzle. If youre at that point, these practices may help.

If you find yourself saying youre fine when youre not and never addressing the mental or physical toll your condition has on you, you might be suppressing your emotions.

This is common for anyone living with a chronic illness, since we learn to live through the hard days while trying to go through life normally.

Instead of ignoring these emotional cues, try:

Expressing emotions is different from dwelling or complaining and is a normal, healthy part of being human. Check in with yourself: Are you bottling emotions and feelings or allowing yourself time and space to let them out?

Whether you love making lists for every little thing in life or youre a bit more spontaneous, lists are helpful when you feel like youve exhausted all options when it comes to your health.

Try making lists of:

Keep these on your fridge or tacked on a bulletin board. These reminders of tangible tips can be grounding when you feel lost and overwhelmed.

Its true that the little things can mean so much. If you can find these small moments (hint: they are everywhere) and enjoy them, the hard-hitting days that IBD brings will hurt a little less.

Here are some ways to create moments of joy:

Even when it feels like youve exhausted all options, there are always some things in your power.

Focusing on what you can change to improve how you feel while loosening your grip on what you cant change takes a lot of stress and pressure off of you.

Here are some ways to take back control:

Whether its changing where you live, switching up your workspace, or going for a walk, a new physical location can help clear your mind and help you think in new ways.

Sure, everyone needs to pay bills, but are there things you are committed to or people that you see that are not adding to your life?

Chicken soup might not fix everything, but theres a reason we turn to it when were not feeling well.

In times of stress you might let your food choices fall to the wayside. Staying hydrated and well fed is a basic need that will support you mentally and physically.

Talking with other people who live with IBD can feel validating when you feel like you are going out of your mind.

Some ways to find connection include:

Sometimes its also great to just talk to a friend who doesnt have IBD who is good at listening and being there for you.

Living with an autoimmune disease like IBD is like running a marathon, not a sprint.

Bad days will come and go, and taking on these practices and tools can help you be a more resilient IBD warrior.

Alexa Federico is an author, nutritional therapy practitioner, and autoimmune paleo coach who lives in Boston. Her experience with Crohns disease inspired her to work with the IBD community. Alexa is an aspiring yogi who would live in a cozy coffee shop if she could! Shes the Guide in the IBD Healthline app and would love to meet you there. You can also connect with her on her website or Instagram.

Read the original:
5 Things to Do When You're Feeling Defeated by IBD - Healthline

Most weeks, we love to share the plant-based products that we are obsessed with, and we make sure to let you know about the best new plant-based products and healthy or vegan launches that are worth buying. Since today is Giving Tuesday, launched by the 92nd Street Y in our hometown of New York City, 12 years ago, it seemed like the perfect time to flip it and reverse it and let you know where we will be giving today, and in the weeks to come, as the world appears to need more of a helping hand than ever.

Our charities are personal choices, and span from the environmental to the social, saving wilderness and public spaces and offering vegan meals to families in need of healthy food now, during a worldwide pandemic. We hope that you feel good (or great) when giving to causes you care about in your own lives and that you see this as a helpful idea-generator for deciding where you want to lend your dollars today and your hands every day. Here's to giving, and to feeling so good.

When I learned that one of the most beautiful wildlife preservations on the world, the Arctic Refuge, would possibly be threatened by drilling, I got upset. It turns out this is not the only pristine wilderness that needs our help right now, and the Wilderness Society has made it its mission to protect outdoor spaces and prevent private companies from developing land or drillingor otherwise ravaging the natural beauty of our dwindling wild places: Bears Ears National Monument, Tongass National Forest and other threatened wild places need your help, the society tells us. If you have always loved polar bears and other magestic creatures, now is the time to come to their aide.

The Wilderness Society is working hard to preserve the world's open spaces and defend the natural world against deregulation that would allow private interests to destroy the wilderness, across the continent and beyond. Today the Wilderness Society is matching 5 times your gift today. So $20 becomes $100 due to the generosity of their supporters. You don't have to give a lot to have a big, icy impact. Polar Bear hugs all around!

Freedge is an international organization that works to implement community fridges stocked with free food and produce in neighborhoods that typically have less access to healthy options in an effort to promote equal access across areas in the US, Canada, and South America.

Food insecurity is an important issue to me, and I believe it should be at the forefront of the vegan movement because although preaching to others that they should adopt a diet free of animal products is easy, due to socioeconomic circumstances that include a disproportionate amount of food deserts and food swamps in low-income and minority communities, a vegan or plant-based diet is not a realistic option for everyone.

Freedge also strives to educate community members about healthy options, which is equally important, because education is another barrier to developing a well-rounded diet. The work that Freedge is doing seeks to supply underserved neighborhoods with a take what you need approach which not only fosters the development of healthier lifestyles but also deepens a sense of community. You can donate directly to Freedge, or visit the organizations website to learn how to implement a community fridge in your neighborhood.

Award-winning singer and longtime vegan Billie Eilish, helps to the word about her mother's nonprofit, Support+ Feed. Maggie Baird is the creatorof the organization which supplies plant-based food to hospitals, shelters, and first responders across Los Angeles and New York City.

Theinitiative was created in Los Angeles on March 27th and in New York City in April due to the coronavirus hardships on vegan restaurants and frontline workers. The mother-daughter-duo who actively promote the nonprofit on social media has served nearly 50k plant-based meals to people in need, with the help of volunteers and donations.

Support + Feed provides plant-based meals prepared by local restaurants and businesses to people experiencing food insecurity in BIPOC and other communities, with several goals: nourish those in need, provide education, support the small business community, and positively impact the climate crisis.

The easiest and most effective ways toplay a partin saving the ocean includereducing your waste such as cutting back on plastic, conserving water and donating to charitiesthat aretaking huge steps in saving the ocean such as Ocean Conservancy.

Ocean Conservancy is a nonprofit organization that has been devoted to making the ocean a healthier environment for marine life and coastal communitiessince 1972. Overfishing, climate change and pollutionare just a few reasons that marine life and the ocean have been put at risk.Ocean Conservancy has developeddifferent programs to combat climate change such as organizing the world's largest effort to remove trash from beaches, working with scientists, indigenous communities and legislators to protect the Arctic, and restore the Gulf of Mexico from the damage it still faces from the BP oil disaster.

Ocean Conservancy takes action in both communities and in government relations pushing for funding and attention in at-risk areas.In honor of Giving Tuesday, Ocean Conservancy is pledging that every donation will be triple matched up to 100K by the board of directors and donors. You can donate to Ocean Conservancy here.

EcoHealth Alliance is a nonprofit global environmental health organization that is present in over 30 countries including the United States. It is dedicated to protecting the health of people, animals and the environment from infectious diseases. This organization is incredibly important especially since the current coronavirus pandemic has shown the potential for both humans and animals to be at risk from the virus and the impact the coronavirus has had on everyones health globally.

This organization is an environmental science and public health leader that works to prevent pandemics in global hotspot regions. EcoHealth Alliance has a wide variety of programs that focus on bio=surveillance, deforestation, one health, pandemic prevention, and wildlife conservation. You can donate to EcoHealth Alliance here.

The Food Trust works with farmer's markets across the US to provide nutritioneducation, with corner store owners to stock healthy food and encourages grocery store development in underserved communities.

If you're able to give support to the Food Trust, you'll be helping their mission to ensure underserved communities have access to affordable, nutritious food and provide education about how to live a healthier life. The organization combines policy change with community-based programs like farmer's markets that accept SNAP benefits, providing local foods in school cafeterias, and increasing the availability and awareness of healthy foods in corner stores.

With just a$60 donation, you can help fulfill the Food Trust's mission by funding 40 free produce bags for kindergarten families, along with healthy recipes to make at home.

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For Giving Tuesday, Here are Plant-Based Charities to Support - The Beet

Nuts make a delicious, protein-rich snack or addition to meals.

Theyre versatile, easy to eat on the go, and a good source of plant-based protein, especially for those who eat few or no animal products.

Eating nuts can help you meet your needs for protein, which is necessary for building bones, muscles, and skin. Protein also increases feelings of fullness, helping you stay satisfied and energized (1).

While all nuts contain protein, some provide more than others. This article reviews 8 nuts that are high in protein.

Protein: 7 grams per 1/4-cup (35-gram) serving of almonds (2)

Almonds are actually a seed. However, people often group them with nuts and consider them to be a high protein option.

In addition to being high in protein, almonds are loaded with antioxidants. These plant compounds protect the body from free-radical-induced oxidative stress, which can lead to aging, heart disease, and some cancers (3).

The brown layer of skin surrounding almonds contains the highest concentration of antioxidants, so its best to eat almonds with the skin for the most benefits (4).

To make a balanced snack with almonds, pair them with a piece of fruit.

Almonds provide 7 grams of protein per 1/4-cup (35-gram) serving. Theyre also packed with antioxidant compounds that can help protect your cells from damage.

Protein: 4.5 grams per 1/4-cup (29-gram) serving of chopped walnuts (5)

Eating walnuts is a delicious way to boost your protein intake.

Walnuts are also a source of heart-healthy fats. Specifically, they contain more omega-3 fatty acids, in the form of alpha-linolenic acid (ALA), than any other nut (5).

Some observational studies have linked ALA intake to a lower risk of heart disease (6).

With their fatty texture and mouthfeel, walnuts are a good addition to ground meats and can further increase the protein content of meat-based dishes.

Walnuts contain 4.5 grams of protein per 1/4 cup (29 grams). Adding walnuts to your diet is a good way to boost your intake of protein and heart-healthy omega-3 fatty acids.

Protein: 6 grams per 1/4-cup (30-gram) serving of pistachios (7)

A serving of pistachios provides as much protein as one egg (8).

These nuts have a higher ratio of essential amino acids relative to their protein content, compared with most other nuts (9).

Essential amino acids are those that need to be obtained through the diet so that the body can use them to build proteins that are necessary for important functions (10).

For a fun way to eat pistachios, try blending them into a nut butter to eat on toast, apples, or crackers.

With 6 grams of protein per 1/4 cup (30 grams), pistachios contain as much protein as an egg per serving, plus a high amount of essential amino acids.

Protein: 5 grams per 1/4 cup (32 grams) of cashews (11)

Cashews are technically seeds. Theyre not only high in protein but also contain several important vitamins and minerals.

A 1/4-cup (32-gram) serving provides about 80% of the Daily Value (DV) for copper. Copper is a mineral that supports immunity and aids the creation of red blood cells and connective tissue (11, 12).

Studies have also found a link between low copper intake and an increased risk of osteoporosis, a condition characterized by weak and brittle bones (12).

Thus, getting more copper in your diet by eating cashews may be one way to help protect against this condition.

To enjoy more cashews in your diet, eat them as part of a balanced snack on top of plain yogurt with fruit.

Cashews contain 5 grams of protein per 1/4-cup (32-gram) serving. Along with protein, cashews contain essential micronutrients like copper.

Protein: 4.5 grams per 1/4 cup (34 grams) of pine nuts (13)

Pine nuts are the seeds of certain varieties of pine cones. Theyre prized for their mild, sweet taste and buttery texture, which comes from their high fat content.

In addition to providing 4 grams of protein, a 1/4-cup (34-gram) serving of pine nuts has 23 grams of fat (13).

The fat in pine nuts mostly comes from unsaturated fats, which may help reduce risk factors for heart disease. One of the fatty acids in pine nuts may also exhibit anti-inflammatory effects and help prevent cancer from spreading (14, 15).

Toasted pine nuts are a delicious way to add some extra protein to salads, grain bowls, or vegetables. To toast pine nuts at home, cook them in a skillet over medium heat for a few minutes until fragrant.

Sweet, buttery pine nuts have more than just a delicious taste. They also provide 4.5 grams of protein per 1/4-cup (34-gram) serving, as well as healthy fats.

Protein: 4.75 grams per 1/4 cup (33 grams) serving (16)

Brazil nuts come from the seeds of a rainforest tree and are easy to spot in a bag of mixed nuts, as theyre usually the biggest ones.

Along with protein, they provide healthy fats, fiber, and an assortment of micronutrients. Whats more, Brazil nuts are one of the best food sources of selenium, an essential mineral that supports thyroid health and protects the body from infection (17).

Just one Brazil nut (5 grams) has almost 175% of the DV for selenium (16).

Try mixing Brazil nuts with other nuts and seeds, dried mango, and dark chocolate chunks for a protein-rich trail mix.

Brazil nuts contain 4.75 grams of protein per 1/4-cup (33-gram) serving. Eating Brazil nuts is an excellent way to add more protein to your diet and meet your daily needs for selenium.

Protein: 9.5 grams per 1/4-cup (37-gram) serving (18)

Peanuts are a legume but considered a nut from a nutritional and culinary standpoint.

Like most legumes, they provide a lot of plant-based protein. In fact, peanuts have the highest protein content out of all commonly consumed nuts.

Peanuts are also one of the best food sources of biotin, a vitamin that helps convert food into usable energy in the body (19, 20).

For a balanced snack that provides protein, fats, and carbs, combine peanut butter and bananas on their own, or assemble them on top of toast.

With 9.5 grams of protein per 1/4 cup (37 grams), peanuts beat out all other nuts on the list in terms of protein content. They likewise provide a healthy dose of biotin and other nutrients.

Protein: 5 grams per 1/4-cup (34-gram) serving (21)

Hazelnuts have a slightly sweet, buttery, and toasted flavor, making them a particularly delicious source of protein.

Studies have also found that adding hazelnuts to your diet may help reduce LDL (bad) cholesterol and increase HDL (good) cholesterol, thereby lowering the risk of heart disease (22, 23).

For a high protein snack, make some homemade Nutella spread. Blend 1 cup (135 grams) of hazelnuts with 2 scoops (60 grams) of chocolate protein powder, 1 tablespoon (6 grams) of cocoa powder, and two tablespoons (30 mL) of maple syrup.

Hazelnuts contain 5 grams of protein per 1/4-cup (34-gram) serving. In addition to boosting protein intake, consuming more hazelnuts may help improve heart health and lower the risk of heart disease.

Nuts are a healthy source of plant-based protein. They make a convenient snack, and you can add them to many dishes to boost their protein content.

The nuts on this list are all good sources of protein, with peanuts providing the most protein per serving.

If you cannot eat peanuts or want to try some different protein-rich nuts, cashews, hazelnuts, and Brazil nuts are a few interesting options.

See the rest here:
8 High Protein Nuts to Add to Your Diet - Healthline

It's easy to see from television commercials, magazine spreads and internet articles why you may think carbohydrates should be blacklisted from your meals. In a time where you're used to hearing low-carb diets for this or low-carb diets for that, the truth is, your body needs carbohydrates.

But, not all carbs are created equal. The type of carbohydrates you consume is more important than the amount you consume. In other words, think quality over quantity. To help set the record straight, we're here to explain how carbohydrates work, outline which healthy carbs you can add to your diet and provide easy recipes to try at home.

Many of the foods and drinks you consume contain carbohydrates, a macronutrient that plays a critical role in how your body functions. When you eat, the carbohydrates break down and enter your blood as glucose during the digestion process. The glucose helps fuel your body's cells to carry out everyday activities.

Carbohydrates, which consist of sugar, starch and fiber, occur naturally and are added to processed foods. When you think of carbs, your brain may picture unhealthy foods. But, you'll find carbs in fruits, vegetables, nuts, grains, seeds and foods such as beans.

Sugar is a simple carbohydrate, meaning it breaks down faster in your bloodstream. That's why sugar rushes exist where you feel a short burst of energy.

Many simple sugars, including candy, syrups and non-diet sodas, come from added or refined sugars that contain calories and little nutritional value. On labels, check the ingredient list for sucrose (table sugar), fructose (fruit sugar) or lactose (milk sugar). These are fancy chemical names for different types of sugar.

Meanwhile, starch and fiber are complex carbs that have several sugar units bonded together. Your body needs more time to break down these complex carbs; thus, the energy produced is longer lasting. You'll find complex carbs in starchy vegetables, whole grains, high-fiber fruits and dried beans.

This is where we can debunk the "all carbs are bad for you" myth. In short, you can classify any complex carb as a healthy carb.

Why? It goes back to how your body processes carbs. The length of time it takes your body to turn carbs into glucose is called the glycemic index. Complex carbs are low on the glycemic index, signifying a longer digestion process. Conversely, simple carbs are high on the glycemic index.

Your body's craving for carbs isn't so much about the sweet taste of a chocolate chip cookie or the satisfaction of salty french fries as it is about the need to boost your blood sugar. But, soon enough, your body runs out of fuel and needs more carbs, which is why you can feel hungry or sluggish after eating fast food or desserts.

As the name suggests, processed or refined foods are stripped of their nutrients and fiber. Complex carbs aren't refined and are full of starches and fibers your body uses for energy.

For example, bread or pasta made from whole grains take longer to digest since the grain is whole and not already separated. The longer the process takes to break down into a simple carb, the longer you'll feel full. This explains why high-fiber foods are more satisfying.

You can think of complex carbs in three categories: high-fiber fruits and vegetables, whole grains and legumes. While you can get complex carbs from fruit and vegetable juices, you should opt for the whole version whenever possible.

Generally, you should steer clear of a diet high in simple carbs, but avoiding them altogether isn't as easy as it sounds. You'll find lactose in milk, but that doesn't mean you should cut cereal, yogurt and other dairy products out of your diet. Enjoy them in moderation or opt for low-fat versions such as skim milk or part-skim cheeses.

Fruit contains simple sugars, but the fiber in each serving boosts the nutritional value. You may not enjoy the texture of edible fruit skins, but they're a great source of fiber. Leave your apple or pear skin on the next time you eat breakfast or fix a snack.

As for whole grains, swap your white bread, rice and pasta for products that list wheat, rye or another whole grain as the main ingredient. Making sandwiches with 100 percent whole-grain bread is a good start. If brown rice isn't for you, you can try quinoa or wild rice as a side dish. For breakfast, opt for a high-fiber cereal or a bowl of steel-cut or old fashioned whole oats with yogurt or fruit.

Legumes, such as nuts, beans and lentils, carry a dual benefit of providing carbs and protein. They also contain several nutrients, such as potassium and iron. Chickpeas, also known as garbanzo beans, are versatile enough for you to feature in an entree or serve as a side dish.

Some snacks can be good for you, too. Popcorn is a complex carb and has health benefits when eaten without added butter or salt. The kernels come from corn, the same type you eat off the cob or buy frozen or in a can. Viewed as a starchy vegetable when eaten whole, corn is actually a grain.

Switching to a diet full of healthy carbs and avoiding simple sugars and refined carbs may seem boring, but it doesn't have to be. You can still eat well by simply making a few modifications. Here are some quick and easy recipes that incorporate healthy carbs such as chickpeas, oats, black beans and whole wheat tortillas.

Healthy carbs should fill up anywhere from one-half to two-thirds of your breakfast, lunch or dinner plates. This diagram from the Healthy Eating Plate shows vegetables and whole grains should account for most of your meal. This means load up on starchy vegetables, beans or lentils or a whole grain such as brown rice or quinoa, which is a seed even though it resembles rice and other grains.

Regardless of age, the Dietary Guidelines for Americans (DGA) recommends taking in carbs that amount to 45 to 65 percent of your daily caloric intake. This is further proof carbs aren't evil as long as you're putting healthy ones in your body. Everyone should consume at least 130 grams of carbs each day. That's the baseline to maintain healthy functions.

The range of calories the DGA recommends in a day varies by age 1,000 for children ages 1-3; 1,600 to 1,800 for teens; and anywhere from 1,600 to 2,000-plus calories for younger and older adults. For example, somewhere between 900 and 1,300 calories should come from carbs if you abide by a 2,000-calorie diet. That adds up to 225 to 325 grams.

Sticking to these guidelines may prove to be helpful in the long run. The dietary fiber found in whole grains is often associated with a strong heart and digestive health. It can also help regulate your weight by preventing overeating and constant snacking.

According to the American Heart Association, excess amounts of simple sugars can raise triglyceride levelsover time and lead to heart disease, diabetes and liver problems.

If you have further questions about carbohydrates or you're considering modifying your diet, connect with an INTEGRIS Health primary care physicianto learn more about how to implement changes.

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Healthy Carbs to Add to Your Diet | INTEGRIS - Integris

Iron deficiency anemia can lead to constant fatigue and dizziness

Iron deficiency anemia is the most common form of anemia. In this condition, the blood lacks healthy blood cells that are responsible for carrying oxygen to the body. Insufficient levels of iron in the body can lead to several issues. Weakness, fatigue, pale skin, dizziness, brittle nails, poor appetite and weakness are some common symptoms of iron deficiency anemia. Inadequate intake of iron is one of the possible causes of this type of anemia. Adding enough iron-rich foods can help prevent anemia. If you are wondering what to eat for optimum intake of iron, here's a list of iron-rich foods for you. Along with these, it is important to consume enough vitamin C for better absorption of iron from the diet consumed.

This green leafy vegetable is loaded with several essential nutrients. It is rich in iron as well. Spinach can help in weight loss, boost eyesight, enhance bone health and control hypertension. You can add spinach to salads, curries, smoothies and more.

A cup of boiled spinach can help in maintaining a healthy weightPhoto Credit: iStock

There are several legumes to choose from like beans, chickpeas, lentils and soybeans. These are loaded with fibre which can help in weight loss. Adding legumes to your diet will not only provide you with iron but other essential nutrients as well.

Also read: All About Anemia

Red meat is also a good source of iron, protein, B vitamins and much more. You can add red meat to your diet to prevent iron deficiency anemia.

Also read:Iron Deficiency: Watch Out For These Signs And Symptoms; Know Treatment Options For Anemia

Pumpkin seeds are well known source of magnesium. But this tasty and healthy snack is also loaded with iron. According to studies, pumpkin seeds are beneficial for diabetics as well.

A healthy diet can help prevent iron deficiency anemiaPhoto Credit: iStock

Quinoa is a well-known source of plant-based protein. It is a gluten-free source of iron. Quinoa is also loaded with fibre and aids in weight loss. It is also beneficial for diabetics due to a low GI score.

Also read:Anemia During Pregnancy: Symptoms, Risk Factors And Prevention Steps Every Woman Must Know

Daily requirement- Adult men (19-50 years) require 8 mg per day. On the other hand adult women (19-50 years) require 18 mg. Requirement of iron during pregnancy is little higher for healthy development of the unborn child. During pregnancy, women should consume 27 mg of iron daily.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Add These Iron-Rich Foods To Your Diet To Prevent Anemia - NDTV