When you're sick with the flu, it's no fun trying to figure out what to eat and drink. That's why we've put together a list of doctor-recommended foods and fluids to help.

Water is the best thing you can consume to help you get over the flu. "During an infection, the body's basal metabolic rate increases, which can lead to increased loss of fluids, and you need to increase hydration with water to mitigate these losses," Ian Nelligan, MD, of Stanford Health Care, tells Insider.

As for alternative low-sugar beverages like coffee and tea, opt for caffeine-free. Caffeine can cause headaches and jitteriness, which can make you feel worse, especially if you are combining it with over-the-counter cold and flu medications.

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The flu comes with a slew of nasty symptoms, including muscle aches, runny nose, vomiting, and diarrhea. These symptoms not only dehydrate you but deplete you of important nutrients and calories, which are key to fueling your body with the energy it needs to fight the infection.

Yogurt is abundant in protein, calcium, zinc, B vitamins, and Vitamin D, which can help decrease intestinal malfunction. It also contains a number of probiotics, which promote healthy digestion. This might help flu sufferers who are experiencing nausea or vomiting.

Leafy greens, broccoli, and fruits like oranges, strawberries, pineapples, kiwis, and mangoes are a rich source of vitamin C, which studies have shown can reduce the duration of your illness. Vitamin C is also particularly effective at helping fight off the common cold.

Preliminary studies suggest that some other promising remedies include garlic and ginseng, but more scientific evidence is needed for definitive proof that these remedies work for most people.

When you're sick with the flu, you might not feel like doing anything, including eating or drinking. So when push comes to shove, which is more important?

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What to eat when you have the flu, recommended by doctors - Business Insider India

Edging closer to the big 4-0 and worried that your best years are now behind you? Women often see their 40th birthday as a significant milestone that represents middle age and the beginning of the end. But should women be worried about getting older? Does the female body really change over 40? And can you influence the menopause by what you eat, drink and how much you exercise?

Dr Louise Wiseman, a former GP and one of our writers at Netdoctor, has recently published her first book Your Best Life A Doctors Secret Guide To Radiant Health Over 40. Here Dr Wiseman shares 10 expert tips so women of all ages can start living their best life:

How we think about ageing can affect how we actually age. Stereotyping in society can mean that many women actively dread the onset of old age. But studies have shown that if different generations interact together everyone benefits. Countries where communities support each other, regardless of age, have potentially longer living inhabitants.

We have two ages; felt age (how old we feel) and ideal age (what we want to be). If we feel positive about where we actually are now it can add 7.5 years to our lifespan! Spending time with older and younger people is great for health and being surrounded with expert ager role models is invaluable. Remember, the oldest lady in the room is inevitably the most fascinating.

Women over 40 often have many responsibilities including children, elderly parents, work and home life. Stress management is key. When we are stressed, we produce more cortisol (the stress hormone) and actually divert bodily pathways from making the hormones that help us oestrogen and testosterone.

There is now increasing evidence that making a conscious effort to relax can help management of stress. Meditation encourages less use of the part of the brain geared for action and stress (the amygdala) and more use of the prefrontal area instead that regulates emotions and calms panic. The amygdala was useful when we were cavewomen responding to being chased by a bear but is not so useful now!

There is increasing evidence that making a conscious effort to relax can help with stress management.

In the 21st century the amygdala is stimulated by traffic jams, texts and arguments. The result is uncensored adrenaline and cortisol on overdrive, leading to a higher chance of high blood pressure, heart disease, diabetes and obesity. This 21st century amygdala needs careful handling. Meditation, mindfulness and even simple pen to paper journaling can really help a woman over 40 sail easier through the rocky shores of midlife.

The tips of our chromosomes (our genetic material) are called telomeres. These are continually broken down by an enzyme called telomerase. The longer the telomere the better our health and lifespan, the shorter the quicker we may age. You can protect your telomeres against being broken down and reverse some of this 'shortening' or 'ageing' by making a few simple lifestyle adjustments including taking more exercise, yoga and relaxation. Even feeling safe in our homes and environment can help protect our chromosomes in this way. Seeking out a leafy park for a walk has a similar effect.

It is difficult to find good studies of dementia prevention in research because so many factors are at play in developing memory loss. A few pointers may help preserve memory as we age making sure our blood pressure is controlled from our 30s upwards, keeping our minds active by learning new skills and increasing our physical activity. Getting outside whether it is for a run or a creative pastime can also be great socially which may also enhance the sharpness of our minds. We tend to also learn from others, so socialising is key.

Women will have different experiences of menopause whether or not it is natural or induced by medical treatment they receive (eg chemo, surgery). For some women periods just stop effortlessly, for others periods may come closer and heavier before they reduce. Some women are symptom free, others suffer for a long time. Women feel changes in the perimenopausal period which can last many years (from the onset of cycle changes until one year after the final period) that can really affect their daily life.

Following a healthy diet of vitamin and mineral rich foods, healthy proteins and fats can all help energy levels.

Following a healthy diet of vitamin and mineral rich foods, healthy proteins and healthy fats can all help energy levels and wellbeing at this time. Hormones can be manipulated for the worse if you are having too much refined sugar, overly processed food and not managing stress.

Self-medicating with alcohol or caffeine can also make some menopausal symptoms worse (hot flushes and sleeplessness) and replacing nutrient dense foods with alcohol can further exacerbate symptoms. Avoiding triggers for flushes, using meditation, acupuncture and cognitive behavioural therapy (CBT) have all been proven to help. Some women suffer enough that a consultation with a GP with a good knowledge of HRT and other options is essential.

Being aware of your bone health is vital. The natural decline in oestrogen (which is protective of bone) after the menopause means women are more at risk of losing mineral and developing osteoporosis (bone thinning). Bone drainers and replenishers exist in our lifestyle and we can manipulate this to keep our bones strong and try and prevent fractures in later life.

Simple steps like stopping smoking, exercising, avoiding excess alcohol and gallons of caffeinated coffee can all help. Certain women are more at risk of bone thinning (eg due to medication such as steroids or early menopause) and doctors work with patients to prevent this. It can be in the form of medication or supplements but in all cases staying active is key and being aware of your vitamin D and calcium needs.

We lose a small amount of muscle every decade. We burn fat in our muscle and it helps preserve a good metabolic rate. By exercising you can reverse some of the ageing effects aerobic function improves, metabolic rate rises and effectively we are making our bodies act 'younger'. We are then at less risk of obesity, diabetes and muscle wasting and using large muscle groups keeps us healthily burning calories throughout the day.

Looking at the Blue Zones (areas where people live longest in the world) has provided a wealth of information about what to eat and how. Being social around food, eating mindfully and sharing all factor in how long people may live.

But what is the healthiest way to eat? A plate should ideally contain half vegetables, quarter carbs and quarter protein. Following a Mediterranean diet is great in preventing many diseases. Women gain greatly from specific food groups such as healthy protein, magnesium, iron and good fats. Omega 3 is another power punch in fighting inflammation and keeping us happy and all these things are best obtained safely from foods rather than a supplement.

Sleep is not only for beauty. Putting the screens down long before bed reduces our night time blue light exposure and the natural restorative and protective processes in our brain and bodies can help us recharge and balance hormones. Sleep can even be anti-ageing. Managing hot flushes might be part of the arsenal to gain sleep but a good sleep hygiene regime is vital for all women of all ages. Knowing what triggers a bad night (caffeine, excess alcohol, nicotine, spicy food) is as important as what makes for a good nights sleep (certain foods, bathing, magnesium salts, lavender sprays).

As we age our connections help us thrive and so developing and maintaining female friendship for women of all ages is vital. It has protective effects upon our health and evidence proves it can help us recover from diseases and live longer. Friendship is not frivolous but essential.

Dr Louise Wiseman believes that turning 40 is a beginning, not an end. She has used her clinical experience and the expertise of specialists in all fields of medicine to focus her research on what real women need. The result is a top-to-toe guide to womens health that should be on every woman's shelf. Your Best Life A Doctors Secret Guide To Radiant Health Over 40 is available now at Troubador.

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Women over 40: health and lifestyle advice - Netdoctor

It's the weekend before Election Day, which comes with a lot of mixed emotions: excitement, anxiety, fatigue, information overload. You name it, we've probably felt it in the last 48 hours.

To help you navigate all of these feelings, here's a little care package to help you self-soothe ahead of this major political moment.

In 2016, Dr. Ellen Slawsby told WBUR shed never seen her patients so stressed by an American election.

Today, amid a raging pandemic, a deepening recession, racial inequities and yet another unprecedented election year, shed like to update that remark: 2020 breaks the election stress record.

Im hearing true fear in the voices of the people I speak with, the Boston-based psychologist said. Plain and simple: They truly are afraid their lives and their worlds will crumble. Theyve already lost so much because of COVID their social support, often their jobs, their finances may be in shambles, their children arent in school.

And they just dont see how they can take one more blow.

The American Psychological Association warned that the nation faces a mental health crisis in its annual Stress in America report released earlier this month. Among several alarming figures, the study found 77% of adults up from 66% in 2019 say the future of the nation is a significant source of stress.

Oof. OK, lets take a breath, everyone. These stressors are heavy, and while breathing more mindfully wont magic problems away, Slawsby, a director at the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital, says small exercises like that can help people build resiliency, maintain control over what they can right now and ward off some of the tough physical, mental and social impacts of stress.

While much of the ultimate outcomes in both politics and the pandemic are beyond any one individuals control, WBUR thought it worthwhile to talk to Slawsby about what more people can do to help manage their mental health. She offered the following tips:

1. Carve out 20 minutes for breathing and mindfulness exercises.

Slawsby recommends practicing some sort of relaxation response for 20 minutes a day even twice a day to reduce your bodys fight or flight response. Even if you dont have much time, mini meditative sessions could help when a wave of stress hits. These exercises can be as simple as inhaling while uttering a word with a positive connotation (she uses peace) before exhaling a negative word (her go-to is tension), or as involved as guided meditations on YouTube or apps like Headspace. But dont get overwhelmed by how long you should inhale and exhale. Slawsby uses the analogy that its like picking an ice cream flavor: They are all generally pretty good, and youll have to find your favorite.

2. Avoid knee-jerk reactions to bad news.

Language, and the logic we apply behind it, can impact our ability to build resilience in times of stress. Slawsby explains with an example: A knee-jerk reaction is, The world is falling apart. A response might be, Let me wait and see what happens. Stress, by its definition, is about "the perception of a threat" and the belief that one cannot cope with that threat, Slawsby says. She suggests that the next time you're under stress, notice the language you use and see if you could find other words to capture the facts of the situation.

3. Move your body outdoors, if you can.

Exercise, or even less intensive forms of movement like walking, increase endorphins, which help the body cope with stress. Slawsby recommends things like yoga or stretching. Here & Now, earlier in the pandemic, created this list of simple exercises you can try.

4. Get creative about connecting with others.

We are social creatures whose mental health gets a boost from connecting with others. Slawsby acknowledged that this can be a real challenge because living in a pandemic completely upends what is considered a safe hang out. Earlier this fall, she installed a TV in her garage so friends could be outside but still watch games or shows safely together. She said several clients were at the time innovative about meet ups with loved ones, making park lunches safer by asking everyone to bring their own supplies.

Now, as the weather gets colder and the state faces a rise in cases, Slawsby said people should try to remember that for their mental health, social distancing does not mean social isolation. If in-person gatherings are unsafe, she encouraged people to set up Zoom or phone dates and make them more fun by centering them around an activity like tea time or, as one client of hers did, making get-out-the-vote postcards in a group. She recommends marking these hangs on your calendar, so that all parties can be best set up to be relaxed when the conversations begin.

5. Seek out (like-minded) company. Set boundaries.

While Slawsby said it would be disappointing for people to forever avoid loved ones with different political views, in the days around the election, its more than OK advisable even to seek out those with similar perspectives and cut down on stress related to political disagreements. It may, she acknowledged, be hard to shut out parents. So she suggested taking steps to politely set boundaries by being strategic. You could say you only have 10 minutes to tell them something specific that is non-election-related. Or, even say directly, We can talk, but not about politics.

6. Tend to basic needs: good nutrition and sleep are essential right now.

Slawsby said difficulty sleeping is the most common symptom of stress she hears about. She recommends getting a solid eight hours. Here & Now explained earlier in the pandemic why sleep disruptions due to anxiety are so common as well as a few tips on how to cope with them. On sustenance, she says: Try to provide yourself with a good diet and not load up on carbs that are going to give you a big high and crash. (If youre craving more on how to have a healthy relationship with food, check out our podcast, Food, We Need To Talk.)

7. Get a pet.

Ah, cats, dogs and other animal friends really are the greatest. Theres quite a bit of science backing up the idea that pets improve ones mental health, and throughout the pandemic, weve seen lots of people seeking out new furry companionship. Slawsby says that simply petting your animal can function as a form of mindful relaxation.

As a final acknowledgement of how difficult times may be, Slawsby says that if stress is so unmanageable it is interfering with your daily life in a significant way, there is help available. The pandemic has expanded remote access to health care services like therapy. In the heaviest of moments there are also emergency resources at hospitals and people willing to help those in a crisis.

What better way to get into the Election Day spirit than a podcast? WBURs podcast team has compiled a list of interesting listens that cover all things politics, from the basics on voting and polling, to the obscure moments in political history that speak to the current moment.

Civics 101:Yep, it's what it sounds like, but not nearly as sleepy as your average college introductory course. The show helps you understand clearly and simply how civic engagement works in the U.S. A recent breakout episode,Civic Action: Voting, Part 1,is a great place to start, especially if you want a guide from three experts on how voting works in the U.S. and what you should know as a voter in this presidential election.

Endless Thread:This episode,QAnon Casualties,delves deep into the reality of the QAnon conspiracy theory and its followers, but with a different angle than much of the media coverage about the group of people supporting President Donald Trump. Listen to the story of a follower who got in deep, and then, got out. (Yes, this podcast is a WBUR original another reason to listen!)In the Thick:This podcast from Futuro that looks at the latest political news through the perspective of journalists of color will change the way you think about the political landscape in 2020. Try starting with the episode Free The Vote.The episode unpacks Floridas recent court decision that restricts returning citizens eligibility to vote and voter suppression nationwide.Left, Right and Center:"Diaries of a Divided Nation: 2020"is a special project from this KCRW podcast. "Over the past year, a team of audio journalists have documented the lives of seven ordinary people with different views, living in different places, and with different stakes in politics. Each participant has recorded their thoughts and experiences as the extraordinary events of 2020 have unfolded. These are their stories." Give it a listen.

This Day In Esoteric Political History: This Radiotopia show tells you a ton about the present by exploring strange and specific moments of the past. We recommend starting with Wilson Gets The Flu.

FiveThirtyEight:When it comes to the polls and horse race coverage of the election, these guys are your experts. Listen to this episode on how early voting affects the forecast (in addition to other listener questions).

For journalists, nothing says election night like newsroom pizza. But alas, many of us like many of you arent working from the office yet. So does that mean no pizza? Of course not! Pizza on election night is the little taste of normalcy I think we all need right now. So celebrate voting and making your voice heard with a slice on Tuesday. If youre feeling more adventurous than ordering from your local pizza joint, try making it yourself! Here & Now resident chef Kathy Gunst has some tips for making really good pizza at home:

Making pizza at home doesnt have to mean heating up a pie from your local pizza joint. Its actually way easier than you might think. Pizza dough in the grocery store used to be inferior, but things have vastly improved in the past few years. Look for a locally-made dough. You can also make your own dough or buy some from your favorite local pizza parlor. In terms of toppings, you can use virtually anything.

Here are two dough recipes from Kathy (one for beginners and one for advanced cooks), as well as three ideas for toppings.

- The Atlantic wants to help you de-stress with an election anti-anxiety playlist.

- And if you want a throwback, earlier this year we asked our readers what tunes were getting them through the challenging times of 2020. We got so many suggestions that we broke them out into two playlists one for quiet days and one for loud days so you'd have something to listen to regardless of your vibe.

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Your Election Weekend Care Package | The ARTery - WBUR

This is Eater Voices, where chefs, restaurateurs, writers, and industry insiders share their perspectives about the food world, tackling a range of topics through the lens of personal experience.

When peak blackberry season arrived at the end of August, wildfire smoke soon followed, casting a claustrophobic haze in martian shades of orange, red, and yellow. I wheezed behind my mask, squinting to find ripe fruit through the razored canes in West Seattle. My arms felt grimy, coated in a fine layer of ash. This was not the idyllic Instagram scene that berry picking normally elicits, but months of quarantine had elevated my anticipation of blackberry season to a level of excitement that rivaled all the summers canceled concerts.

Once inside, I washed away the berries gray sediment and prepared a fillet of salmon to be served with a white wine shallot blackberry sauce. After sauting the shallots, I deglazed the pan with a splash of chardonnay. I pressed the blackberries through a mesh sieve to remove the seeds, then simmered the sauce on low heat. I missed restaurants and going out, but cooking at home with seasonal ingredients had been a welcome alternative to punctuate the monotony of sheltering in place. Seeking small joys like this helped me navigate the searing isolation of COVID. It also reminded me of when I was a homeless teenager, foraging and dumpster diving to survive.

At age 14, I was homeless, living alone in the woods of the Olympic Peninsula. Before hitchhiking to Seattle, I lived in the woods south of Dungeness Bay. I also found shelter in other places: a cave above the Elwha River; near Lake Angeles and Hurricane Ridge; Salt Creek; an abandoned house in Eden Valley; the banks of the Hoh River; and in the goat barn of a hippie commune.

I could not stay in a shelter or ask for help: I would have been arrested as a runaway or returned to my abusive family, who had kicked me out for being gay, although I am bi. Until you turn 18, it is essentially illegal to be on your own unless you have the resources for a lawyer to help you legally emancipate.

Cooking with a compact backpacking camp stove, I foraged for roughly half my food and kept the rest locked in a bear canister. Misidentifying species and unknowingly eating something poisonous can be deadly, so I only consumed wild plants that I could confidently identify.

Occasionally, I returned to check on my two younger siblings in Port Angeles, and I continued attending high school so my mom wouldnt get in trouble with Child Protective Services. I worked seven days a week, rotating between jobs as a caterer, maid, pastry chef, landscaper, barista, caregiver, and organic arugula farmhand. I also worked for a Sequim deli, where I prepared salads and sandwiches in between German-American retirees ordering head cheese. I stole precious moments to sit in the walk-in freezer, my favorite perk of working in food service. In the summer, I worked for a catering company that cooked for the Sequim Lavender Festival, where the purple perfumed haze made me dizzy. Feeling nauseous from the pounds of fragrant flower spices, I escaped out the door of the prep kitchen to gasp for breaths of unscented air.

When I realized that living feral in the forest would not be sustainable forever and that I wanted to go to college, I hitchhiked to Seattle. The first night, I cowered from the rain beneath the eaves of Pike Place Market. In the morning, an elderly homeless man found me in the Westlake tunnel. He jostled me awake and warned that I would get arrested for sleeping. He bought me coffee and advised me to go to the U District, where I could safely blend in as a disheveled-looking freshman.

I hid in the basement of the University of Washington undergrad library, where I scavenged for discarded bagels and pizza, and dodged security guards when they did their nightly rounds. (I would later be diagnosed with celiac disease, but when I was homeless I subsisted on whatever I could find.) During summer months, I looked forward to blackberries in the U District and Capitol Hill to supplement my diet of dumpster-dived pastries tossed out by cafes. Decades later, I would work for the UW as an administrative specialist, inundated with imposter syndrome as I walked past the places where I used to sleep as a teenager.

Since COVID-19 first shut down Seattle, I have tried to creatively stretch ingredients to reduce trips to the grocery store and practice social distancing. In spring, I carefully cut stinging nettles for a cassoulet, blanching the greens so they would be safe to eat before adding them to the haricot beans. The herbaceous spinach flavor added a brightness to the cassoulets rich flavor. Although nettles are not a classic ingredient, they added a contrasting color and texture to the humble dish that was traditionally composed with whatever was available. In summer, I gathered thimbleberries, salmonberries, and osoberries that looked like tiny clusters of cherries and tasted like grassy plums. But no matter how much I forage and cook during quarantine, I cant distract myself from thinking about how so many of the places I relied on for shelter as a teenager are closed now.

Libraries, cafes, and college campuses saved me and provided a safe place to rest when I was overwhelmed and without a home. There is only so much I can do to help now that I am housed, but I pack lunches for homeless neighbors who have no choice but to live outside during pandemic months that have included violent clashes between protestors and police, as well as blanketing wildfire smoke. I help friends who are homeless search for housing and jobs and navigate college. It is daunting and feels insurmountable, but I do whatever I can because I know that I did not survive and make it off the streets alone.

When it finally rained this year, the blackberries dripped with soot. I reached to pick a berry and the dregs of West Coast wildfires ran down my wrist in a brown river. Birds that had fallen silent for a week during the heavy smoke cover began to sing again. I felt hopeful. And not just because I could breathe again. Fall is my favorite season, and I looked forward to chanterelle hunting as the weather turned colder and precipitation slowed alerts of new wildfires. In areas that have burned this summer, it is unlikely there will be any chanterelles this year, according to Paul Stamets, Olympia mycologist and author of Mycelium Running: How Mushrooms Can Help Save the World. When I asked Stamets if ash from distant fires might have any impact on soil acidity or mycelial fruiting bodies, he told me that it should not have any influence because ash and wildfire smoke is quickly neutralized by rain. Most hopeful is Stametss forecast of a bountiful morel harvest when it warms enough after winter months in late March or April.

Last week I left extra kale, tomatoes, and tomatillos that I grew on my neighbors doorstep to safely socially distance, and I made food for local homeless neighbors because I bought way too many beans in March. For now, this is how I can stay connected. After surviving homelessness, I know what it feels like to be completely alone and isolated. Cooking for others and foraging makes me feel calm, especially when all the stresses of this year can make it difficult to concentrate or feel like anything I do is enough.

Now, when I make salmon with blackberries or hunt for mushrooms, I do it more for the meditative qualities and less out of the resourceful necessity it was when I was a homeless teenager. Like everyone else, I look forward to someday throwing dinner parties and going out to restaurants again. But for now, reconnecting with the skills that helped me survive keeps me from burning out when it feels like the world is burning. I love how cooking cultivates a hyperfocus and the rest of the world melts away, much like searching for the first yellow pop of a chanterelle through the autumn leaves.

Fall mushroom season began a little late this year because of how dry September was, but I still hope to gather enough that I can share with my neighbors.

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What Foraging in the Pacific Northwest Means in a Time of Uncertainty - Eater Seattle

At a time when many of us have put on a quarantine-15, this specialized diet says it can help you eat healthier.

SAN ANTONIO Like many of us, Carey Anderson is at home more due to the ongoing coronavirus pandemicso much so that the retail company district manager has found a new hobby in recent months.

Anything called a cookie or any type of ice cream. Those are my favorite pastimes, Anderson said.

His sweet tooth, though, has led to some extra weight.

Probably gained a good 15 to 20 pounds since COVID, he said.

He's not new to dieting...or to ditching a diet.

Ive done a vegan diet at one point," he said. "I actually did that for a year. Ive done low-carb diets. I havent tried Keto, but Ive done some Keto dishes. Its really hard to be consistent with it. Its easy to get really discouraged if you dont(know) if its really working.

A health condition creates an extra eating challenge for Anderson.

I found out I had Type 2 diabetes, he said. I was doing a good job of managing it, however, this is what happened: I was managing it with diet and exercise, but then the gym closed.

He is now trying a DNA-based diet from Genopalate. The test kit asks you to swab your cheek and then drop the sample in the mail.

It was really easy, Anderson said.

The results takes a few weeks to come back. The report he will receive includes recommendations for the quantities of fat, protein, sugar and carbohydrates he should intake, as well as which vitamins and minerals. He will also get a list of 100 foods from which he can benefit by eating.

Its really the starting point of a journey versus the endpoint, said Sherry Zhang, the founder and CEO of GenoPalate.

Zhang created the DNA test to help people eat healthier by better understanding which foods are best for their individual bodies. She makes it clear Genopalate is not a diagnostic tool or treatment; it's one part of a healthy lifestyle.

Zhang said genetics play about a 30% role in weight, while behavior plays 40%.

We hear a lot of different trends all the time, she said. People are being bombarded. Its making the decision-making even harder.

She said the DNA test can help people looking to lose weight make decisions about food that are science-based. It can take some of the experimenting out of healthy eating.

If you drink coffee. we have insights for how slow, how fast you are metabolizing your caffeine, your cup of tea or coffee, alcohol, Zhang said. We also touch upon lactose intolerance. So we have insights for lactose intolerance or tolerance and sensitivities or gluten sensitivities. We also provide you your personal ranked food list that you can use to shop for your genetic nutrition.

Zhang said she studied obesity for more than a decade and saw people living in the same household had different responses to food, which is why she created the test.

Each of us are born into this world with nutritional ancestry, she said. Those are the genetic codes that our ancestors figured out for us during the 2.5 million years of evolution.

Zhang said she tested the kit on herself.

I have a principle that I will not let other people try our products until Im confident and proud of it, she said.

Test kits range from $40 to $180. The less expensive plans allow you to upload your data already on 23andMe or AncestryDNA. Other plans include the kit to do your DNA analysis. You can also get recipes with your kit. Zhang said the company offers continued support to clients through newsletters.

Do you think you are counting your carbs? Jennifer Wimpee, a dietitian and diabetes nutrition educator, asked a client during a phone consultation.

Wimpee said some people might find the DNA test useful, but everyone basically has the same general nutrition needs.

What I saw was exactly what we recommend towards our patients and clients, she said after reviewing a sample report. So keeping your saturated fat less than 10%, limiting your sugary foods, making sure youre getting high-fiber foods. The reason people want something like this is because they like rules and regulations; however, its nothing new. Nutrition really hasnt changed over the years.

She said the results could be limiting for some people.

Its not going to give you the whole gamut because it lists 100 foods that are good for you. Wimpee said. Theres a lot more than 100 foods out in the world. So it might give them a list where they might not actually try eating other foods that are not on the list.

She said another draw back could be the level of support offered after getting results.

Youre just getting information, Wimpee said. No one is sitting down with you and going over with you what this actually means and how you can make it work for you. I think you get five recipes with it. I mean, I want to have more than five recipes in my list.

Anderson said his drive to take off the weight has changed. He is ready to ditch his quarantine 15. He wants to see if a personalized food list will help him slim down.

You know, sometimes the food is just like really bland and not very tasty, he said.

He knows he will have to do without the sugary, tasty treats he loves. Yet he is encouraged the results will provide him with some delicious and healthier alternatives.

Before starting any diet, make sure you consult your doctor first to find out what is best for you.

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DNA-based diet says it can take the guesswork out of deciding what food is and isn't good for you - KENS5.com

Your healthy lifestyle might not be that healthy after all - especially if diet and exercise become extreme.

Dr. Deborah Michel, regional clinical director of Eating Recovery Center and Pathlight Mood and Anxiety Center, The Woodlands, explained that what appears to be a healthy habit on the surface could, in reality, be obsessive exercise and disordered eating.

The difficult part is knowing the difference, she said.

Compulsive exercise, sometimes referred to as exercise addiction, occurs when physical activity becomes too much. Injury, illness, socializing with friends or an incoming storm cannot stop an individual who exercises obsessively.

Similarly, what begins as a restrictive diet can become obsessive and result in disordered eating and heightened concerns about body image.

Another area of concern is nervosa orthorexia - an obsession with eating healthy, explained Dr. Sophie Schneider, assistant professor in the Menninger Department of Psychiatry and Behavioral Sciences at Baylor College of Medicine.

Individuals with this disorder become so preoccupied with eating right that it actually becomes damaging.

Schneider agreed that it is tricky to identify when exactly a behavior goes from improving health to hurting an individual.

We dont have well-defined definitions of when we cross the line, she said.

And quitting is complicated.

You can stop drinking alcohol, but you cant stop eating or exercising, Schneider said.

Dr. Kimberly James, at Stepping Stone Therapy, said that increasing awareness of disordered eating and compulsive exercise is critical to early intervention by licensed psychologists and medical professionals.

Here, these three local experts offer advice for staying healthy - and avoiding extremes:

Watch for warning signs. Exercise becomes obsessive, when it interferes with other important activities, like work, school or relationships, Michel said. Individuals might treat exercise as permission to eat or to purge when they consume too many calories.

Exercise becomes something that you must do, Michel said. When you dont work out, you become angry, your mood changes. You exercise regardless of whether youre sick, exhausted or injured.

While exercise can help lift moods and manage stress, too much physical activity can result in more anxiety.

It becomes a way to escape at the cost of everything else and negatively impacts interpersonal relationships, Michel said. Exercise is part of a healthy lifestyle, but it cant become the only way to cope. You need to have a wide array of coping skills.

Disordered eating can manifest in overly restrictive dieting, as well as bingeing and purging.

Symptoms of orthorexia include eliminating entire categories of food from a diet, believing self-esteem is directly tied to ones ability to stick to a diet, spending too much time planning meals, restricting calories or hiding food from others.

Reach for more realistic expectations. Schneider said both men and women feel pressured to not only be trim but also muscular.

For women, its not enough to just be skinny anymore, she said. You also have to be toned.

Men are also trying to lose weight and bulk up simultaneously. Theres been a heightening of this message to men, Schneider said. With male movie stars, for instance, theyre not just muscular, theyre cut down and have a physically not-possible body.

She said that younger generations are often more aware that photos are retouched. Still a number of people aspire to look like the images of actors and models in magazines, movies and social media, she added.

Michel encourages patients to view these images with a critical eye and recognize that societal messages of what is perfect are often unattainable.

This thin ideal is unrealistic, she said. Everyone has to accept their own body types. When a person is trying to mold their body into someone elses ideal, that is a problem.

Consider your whole body. Individuals might say they only want to fix their arms or drop five pounds. In the meantime, they arent paying attention to their whole body and how they feel in general.

Take a patient who doesnt like their nose, says Schneider: Suddenly, thats all they see in the mirror.

It distorts the way they see themselves, she said. Only paying attention to your flaws can stop you from seeing your whole appearance.

Does a day off from diet or exercise make you nervous? It shouldnt. When exercise becomes obsessive, it can affect an individuals ability to get enough sleep, Michel said. Maybe they stay up late or wake up early to fit in a workout.

Or they totally ignore that a body needs time to rest or recover after a workout, she said.

That time off from exercise shouldnt be a problem, she explained.

Schneider added that anxiety can also result when people stray from their diets. She recommends seeking balance in both exercise and nutrition.

Group exercise might be the solution, she said. Not only will individuals learn healthy routines from trainers, they also benefit from the social aspect of a class.

Jamesworks with a professional trainer - and in her practice, often focuses on the relationship between nutrition, fitness and mental health.

The trainers help James work on different muscle groups during each session - and also time the routines.

Im not there for three or four hours, she said. I go, and I love the way I feel afterwards. But if a friend is in town or a family member - or theres a ballet I want to see, I go. Exercise does not stand in my way.

Make decisions that are sustainable. Schneider suggests asking Is this something I could continue for a while? when making a change in diet or exercise.

For example, walking a certain amount of steps or exercising for a certain amount of time can be a sustainable goal. Its easy to want to continue these healthy habits. But ruling out an entire group of food items like carbs is unsustainable, Schneider added.

Balance is key, she said.

There are no such things as good foods or bad foods, Michel added.

Diets dont work, she said. We really encourage a balanced and healthy lifestyle. Its about lifestyle, not slashing calories or fad diets.

Is negativity part of your program? If so, get rid of it. Exercise should be fun, Michel said. People sometimes lose the ability to see exercise as something that can be enjoyable, she cautioned.

Consider it a warning sign if you no longer enjoy a stroll with friends and family or walking out in nature, because you would rather be pounding the pavement instead. Michel said to be careful if a workout routine shifts from being pleasant to being a punishment.

Theres a difference between I shouldnt have eaten that donut and Im a really bad person because I ate that doughnut, Schneider explained.

Individuals who have struggled with weight can carry criticisms they have heard from others, even after losing weight.

There are also fears of regaining weight, or a desire for the positive reinforcement that comes with shedding pounds.

If youre being unkind to yourself mentally thats a good sign that you could use some support, Schneider said.

James recommends giving yourself grace. You have to be compassionate with yourself, she said. Get out of that punishing mentality.

Remember, were still in a pandemic. Stress, anxiety and depression caused by COVID-19 can also exacerbate obsessive exercise and disordered eating.

For example, individuals can exercise continually at home without anyone knowing, or miss miss eating with others who can model healthy behaviors.

Isolation can also increase risk of eating disorders and compulsive exercise. The Eating Recovery Center, is currently experiencing a higher number of patients than normal.

The demand for treatment right now is incredible, Michel said.

Build a team. James recommends working with a physician, a registered dietitian who can check nutrition plans and a psychologist or therapist to address issues that could come into play.

You need a team, she said. Then youre operating from a place of knowledge.

Stress from work or school could be behind obsessive behaviors. And if a person is an emotional eater, its impossible to kick the habit without addressing its root cause.

My job is to get in there and find out why, to help you feel more aligned, James said.

Individuals sometimes carry fear that if they gain weight, they will no longer be attractive or loveable, she added.

Weve got to tackle those issues - and unpack all of that, she said. You have to recognize whats stirring up inside of you, to know it, to name it and move onto something else.

Lindsay Peyton is a Houston-based freelance writer.

Originally posted here:
How to know if eating healthy and exercising crosses the line to compulsion or worse - Houston Chronicle

For such a small fruit, apples pack a huge health punch, potentially helping with:

Apples are packed with a variety of disease-fighting phytochemicals, says Kristin Kirkpatrick, RDN, a dietitian at Cleveland Clinic in Ohio. There are many lifestyle forces working against your health, like stress, lack of sleep, or sitting too much, that generate free radicals. Of course, an apple cannot alone make up for any of those, but getting more antioxidants into your diet will help support your bodys defenses against diseases like cancer, notes the American Cancer Society. (3)

Whats more, apples contain vitamin C (one medium-size fruit has 9 percent of your DV). Thats not as much as an orange, but vitamin C is important for immunity, says Kirkpatrick. Because maintaining a healthy immune system is likely on your mind as you head into winter, when cold and flu season is in full swing, any extra bump in C helps.

Finally, apples are impressive in their 4 g of fiber. This comes from a combination of both insoluble fiber (from the peel) and soluble fiber (from the pectin in apples), explains Kirkpatrick. Fiber in general slows down digestion to help keep blood sugar balanced. Insoluble fiber will promote bowel movement regularity, while pectin is associated with both cardiovascular and gut health, according to research in June 2015 in the journal Nutrients. (4)

See the rest here:
Apples 101: Benefits, Weight Loss Potential, Side Effects, and More - Everyday Health

The first question people ask when you tell them you are vegan or eat a plant-based diet is Where do you get your protein? The average American diet has ledmost of us to believe thatwe have to eat meat to get enough protein in our diet, but that is simply not the case. Many plant-based foods contain more than enough protein to feel satisfied and meet the daily protein goal, which is roughly 46 grams a day for women and 56 grams a day for men. (Add up to 10 more grams if you are extremely active or training for an event.) By eating a well-balanced plant-based diet you can easily get the recommended amount of protein you need, without a steak or chicken breast in sight. Plant-based protein comes from foods such as nuts, legumes, vegetables, grains, seeds, and manyunlikely sources, like Brussels sprouts or onions or mushrooms. This means that as long asyou eat a variety of differentfruits and vegetables, grains, and legumes,youwill easily makeyour daily protein goals, and probably surpass it.

Here we have 4 days worth of eating vegan or plant-based meals and snacks, that in the course of a full day of healthy eating meet or exceed the daily protein recommendation. Each of the days contains one breakfast, lunch, dinner, and a snack with protein values of each. If your biggest concern about trying out a plant-based (or vegan or vegetarian) diet is whether you will be able to get enough protein without animal products; after trying these meals you will realize how easy it is, and how delicious and filling the food tastes, without leaving you feeling like you need to take a nap

These recipes can also be used as inspiration, so feel free to add ingredients to them, especially if you want to get even more of a protein kick.

Formore tips and easy ideas ofhow to get your proteinfrom plant-based sources,and what to shop for the next time you head to the supermarket. You'll never need to go to the meat and dairy section again.

The first day starts with oatmeal and plant-based milk. This alone will start your day right with nearly27 grams of protein and bysimply adding in some pumpkin seeds or fruit you willspike that protein infusion well into the 30s. Over halfway there and it's still early!

Lunch is a kidney bean and arugula salad, which is not only well balanced and filling but contains 23 grams of protein.

For an afternoon snack grab a handful of spicy roasted cashews with turmeric this snack will give you an extra 6 grams of protein and this recipe is also immune boosting with turmeric. Immune-boosting foods is always helpful especially during the colder months and with the current pandemic.

Dinner is a warm and cozy recipe of lentil meatballs, this meal will fill you up and packs 34 grams of protein.

On this first day, there are 90 grams of plant-based protein that tastes amazing but is surprisingly easy to reach a high level of protein. A note: You actually can get too much protein and if you are not careful you can end up gaining weight or bulking up and since this generally is not the goal of any healthy diet plan, you may want to pick and choose which meals and snacks you eat in this plan, and substitute out lighter choices to bring your protein totals more in line with the daily guidelines of 45 grams for women and 56 grams for men.

For Breakfast, start your day with overnight chia pudding with fresh fruit and granola. It is easy to prepare the night before andquick to grab and go in the morning before work or school. This breakfast contains 15 grams of protein for a great start to the day.

Lunch is gluten-free tortillas with fresh salsa, beans and guacamole. This is easily shareable and to serve for lunch that your family and friends will love and contains 14 grams of protein.

For a sweet snack try the low-calorie vegan birthday cake protein bites, and as it says in the name they pack a lot of protein or about 5 grams of protein per ball so if you eat three of them you're racking up 15 grams.

Dinner is a filling sweet potato and lentil tandoori curry. This dinner has a ton of flavor and has 27 grams of protein.

Your day just got you well above the goal, to 71 grams of protein if you ate all of that.

The third day starts with a superfood smoothie with plant-based protein, this lets you start your day with a quick 17 grams of protein.

Lunch is a buddha bowl with tofu that has an easy almost 30 grams of protein. Buddha-protein-bowl

A snack of healthy oil-free beet hummus helps hold you over until dinner and contains 23 grams of protein.

The final meal of the day is curried quinoa and vegetable tacos with a garlic-tahini dressing that will finish your day off with 14 grams of protein.

This brings your daily total to84 grams of protein, this satisfies the daily recommendation for both men and women.

The fourth day starts with a tofu scramble with spinach and sun-dried tomatoes for breakfast that contains 27 grams of protein.

Lunch is an easy everyday lentil soup that can easily be stored and kept. This soup provides 19 grams of protein.

A yummy snack of crunchy toast with fresh spinach, avocado and tomato contain 6 grams of protein.

The final dinner is a crispy tofu satay bowl that packs a ton of protein in the tofu containing 40 grams.

The grand total of protein for day four is 92 grams!

The take away from this is that it is surprisingly easy for anyone to reach or even exceed the recommended daily protein intake on a plant-based or vegan diet. As long as you eat a variety of well-rounded meals and eat enough during the day you don't need to think twice about getting enough protein.

Originally posted here:
How to Get Your Protein from Plant-Based Foods: 4 Days of Meals - The Beet