Steve Steeves shares how we should eat for our body, mind and soul to achieve abundant health

HOUSTON To order "The Trinity Diet: Lifestyle Balancing - Body, Soul and Spirit", click here.

For more information on Steve Steeves, CCN, ND, PscD., log on to NutritionandHealthCenter.com.

Debilitating back pain left Steve Steeves barely able to walk. He was later diagnosed with Ankylosing Spondylitis, an incurable form of Rheumatoid Arthritis. He was given drug therapy for pain management and told he would be in a wheelchair by age 40 -50. Steeves said it was hard to imagine a life in which he wasn't active. A small voice inside him said, "There's another way. Seek out another way." This inspired him to learn more about health and healing. Steeves set off on a journey studying the human body and learned in the process that our physical health is connected to our spiritual and mental health. Today, Steeves is experiencing the best health of his life and is active jogging, playing basketball and lifting weights.

Steeves works as a clinical nutritionist, naturopath and phytotherapist, and helps others find healing at the Nutrition and Health Center. He's also the author of "The Trinity Diet: Lifestyle Balancing - Body, Soul and Spirit". The book helps readers balance their body, soul and spirit through their food, and focuses on the trinity of macronutrients: proteins, carbohydrates and fats.

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The Trinity Diet - KHOU.com

There are a zillion reasons humans eat beyond capacity were bored, tired, distracted, starved for kindness, feel that leaving food behind is wasteful, or were once food insecure and do it instinctively, to name just a few. And if youve ever dieted to lose weight, restricting certain foods or trying to blot out hunger until your intermittent fasting window opens at precisely noon makes it really hard not to overeat on the rebound.

As for me, I had a serious eating disorder in my teens and early 20s (bulimia, if youre curious). With therapy and practice, I figured out healthier ways of managing my emotions than binging, purging, and obsessively dieting. My weight has been stable and mid-range for decades.

Still, food was always a thing I have had to be careful with, the way some are vigilant around alcohol. I dont consciously diet to be thinner, but I am preoccupied with eating "right," and often feel like I've screwed up when I dont follow my own rules. Even long recovered, the disordered mean-girl voices bicker with each other in my head, wagging a finger at me when Im up a few pounds, giddy when my jeans are a little loose. I tell them both to STFU, but they whisper in the background on a loop.

Then, after decades of being on the wagon when it came to bingeing, the wagon officially tossed me into a drainage ditch and landed on top of me. A debilitating divorce, perimenopause, raising two kids in an increasingly dystopian world, aging parents, and instability in my field saw me regularly eating to excess as a way to escape.

Anyone who has eaten compulsively knows what comes next: the shower of shame at losing control, a stab of panic over gaining weight, followed by a familiar resolve to do better. This usually includes avoiding foods that I think might trigger another binge which leads to feeling deprived.

I knew I needed a way off this shamey-go-round, and had heard of intuitive eating. So I picked up a copy of Intuitive Eating: A Revolutionary Program that Works, by dietitians Elyse Resch and Evelyn Tribole.

Introduced by Resch and Tribole in 1995, intuitive eating is a philosophy made up of 10 principles, which reject traditional weight-loss diets and encourage you to get in touch with how truly hungry or how satisfied you are in a given moment. You then use that information to inform how, what, and when you eat. The 10 "anti-diet" principles are:

Today, the benefits of intuitive eating are supported by lots of research and intuitive eating-certified nutritionists all over the world. One of them, Christy Harrison, MPH, RD, author of Anti-Diet: Reclaim Your Time, Money, Well-Being, and Happiness Through Intuitive Eating, adds that intuitive eating principles are often part of an eating disorder recovery treatment plan, although she cautions that if you do have an eating disorder, it can skew your hunger and fullness cues, so relying solely on these signals may not be wise until you're further along in your recovery.

Anyone feeling like they are suffering from an eating disorder can and should reach out for help immediately. The NEDA helpline at (800) 931-2237 is available daily, and officials also are on standby in digital chats, ready to help you find resources in your area. If you are concerned about a loved one, learn more about how you can help.

But for the rest of us, these principles are part of a process of learning how to listen to your body, and tuning out the drumbeat of "diet culture," which equates thinness with virtue and success and health, demonizes some foods and slaps a halo on others, and oppresses people who don't fit in to the skinny (white) ideal.

"We are all born knowing how to eat," says Harrison. We un-learn it through what we're told by well-meaning parents, a culture that thinks fitting into your high school jeans is the highest feminine achievement, our own internalized quest for control, and other powerful economic and social forces. That's why paying attention to your body and not giving it celery juice when it wants a turkey sandwich with mayo or yeah, I said it an Oreo or three is critical, and yet so fraught for many of us. Hunger is a biological cue, similar to the urge to go to the bathroom," says Alissa Rumsey, registered dietician and certified intuitive eating instructor, who owns Alissa Rumsey Nutrition and Wellness. "We never say, I just peed an hour ago so Im not going to go again, but we do that with the need to eat. Hunger is designed to help our bodies get enough nutrients to stay alive.

Peace with food, no more bitter psychological aftertaste! Bring it, I thought.

As of this writing, Ive been eating intuitively for about eight months, and I can tell you that it is incredibly simple and it's gotten to be almost second nature to me. And the payoffs worth it. But easy, it wasn't, especially in the first few months. It took constant awareness of how I was thinking about food, because diet-type thoughts were so ingrained. I am not exaggerating when I say I could have used a diet culture deprogrammer (luckily there are some great resources out there.) Heres how it went down for me.

Following the advice of Tribole and Resch, I bought a bunch of things that I ordinarily wouldnt have in the house because I'm afraid Id hoover them. (This is in keeping with principle 3, giving myself unconditional permission to eat, and not elevating certain foods over others.) I picked up Nutella, trail mix, and that maple square cereal from Trader Joes, which Id last scarfed straight out of the box during an incredibly scary experience a while back. I told myself that these foods would be there if I wanted them, that no one is going to take them away, and that I can go out and get more if I need to. Im truly allowed to eat them.

I kid you not: The Nutella sat unopened because knowing I could have it whenever I wanted made me forget about it. When I was hungry and saw it raising its smooth, chocolatey hand in the cabinet, I asked myself if I wanted Nutella. The answer was simply never yes.

One afternoon I snacked on some cereal, which was sweet and yummy, and I ate it slowly and consciously so Id really enjoy it. But eating it with so much awareness rather than inhaling it, I noticed it was a harsh texture and awfully dry how had I eaten half a box without seeing how raw it left the roof of my mouth?

As for the trail mix, I had some every day until I lost interest in it. This has to do with habituation, or our natural tendency to find stuff we were once excited about kind of meh if its just a normal thing. Research has found that this makes us eat less of the foods were used to eating.

At work, instead of making sure my plate was three-fourths veggies and a quarter lean protein as was my ritual at my offices salad bar (this was pre-COVID), I asked myself what sounded good for lunch. The answer was variously sushi; hummus and pita; and one day, it was spinach salad with eggs and bacon bits with blue cheese dressing.

It was all satisfying (principle 5 talks about how striving for satisfaction helps you make good choices for your body). Each time, when I checked in with myself mid-meal, which is an intuitive eating suggestion, I often didnt see the need to have more than a couple more bites to feel full. I resisted the habit of judging food as "good" or "bad" and myself as "good" or "bad" for having eaten it, and noticed that overall, my body was telling me to make pretty decent choices. Principle 10, practice gentle nutrition, points out that you don't have to eat perfectly to be healthy.

I finished a bowl of formerly-avoided pasta at a restaurant. Principle 6 is to feel your fullness, that it's a signal to stop eating, but I ate the whole thing. I was full in a heavy kind of way, which made me want to do something about it. My mind sprinted to a plan to exercise more the next day, to cut back on "unhealthy" foods, to be more careful youre supposed to stop when youre satisfied, I scolded myself, not brick-in-the-stomach full.

Danielle DalyGetty Images

When I spoke with Harrison about it, she asked me if it felt like a fight-or-flight response. It had. She said that eating disorders are traumatic, and that dieting can be as well. If it happened again, she suggested doing whatever I needed do to calm down deep breathing, meditation. You might try a mantra fullness is okay, it doesnt mean anything bad about me, Im allowed.

She also pointed out that the diet culture has taught us to be so rule-bound that its natural for new intuitive eaters to turn the practice into another set of rules that weve failed at if we dont follow them.

Don't worry there will come a time when youll choose to eat to Thanksgiving-full and it will feel like no big deal, she says, adding that Im in the hardest part of the adjustment. It makes sense: After 35-plus years of fullness equalling weakness in my own mind, It takes practice to get used to eating intuitively, says Harrison. It should feel gradually easier, she said.

Principle 1 is to reject the diet mentality, which Harrison says flows from the diet culture. Now that I am attuned to it, I see diet culture everywhere. Its always been on billboards and Instagram, but it is the water we're all swimming in, which is why we don't even notice.

Then, a friend from work said to me: "You look so thin! I reflexively said thanks, which immediately felt wrong. She meant it as a compliment, but if thin is a synonym for pretty it shouldn't be and I don't even believe it is. This is why principle 8 honor your body is so important. All bodies deserve dignity, Tribole and Resch write. If I said thank you and someone in a larger body heard me, it likely wouldve reinforced weight stigma in their minds, reminding them that thinner bodies are valued in our society and their bodies are not, says Harrison.

I havent had a full-on binge since I started this, and even better, I havent had the urge to. Harrison uses an the analogy of a pendulum when you dont pull it so far back into the deprivation zone, it doesnt swing so hard in the other direction. When I ate a little more than I intended and felt that pang of tsk-tsk, I kicked into nonjudgmental mode. I jotted down: I had more food at dinner than I meant to. But cmon, it was good. Its okay it happens to everyone. You didnt commit a crime.

With a little sadness at how hard Id been on myself for so many years, I then let it go.

Im gaining weight. Im not weighing myself but the leather pants Ive had since before my children were born are definitely tighter. Id be lying if I said Im comfortable with it. Im not. In fact, all day at work Im preoccupied with the waistband squeezing my belly. I unbutton my pants and pull my sweater down.

Not cool, I telepathically message the Goddess of Intuitive Eating. So totally not cool. Im giving my body what its asking for! Shouldnt that mean no weight gain? And maybe even a bit of weight loss, given that Im not eating whole pints of ice cream?

Some people gain weight with intuitive eating, some people lose weight, and some stay the same, says Harrison about her clients. I would say most people gain, because theyve been restricting. It stabilizes over time, but at first, most people do. I complete the sentence in my head and there's nothing wrong with that to help myself learn to believe it. Because there isn't.

I am surprised at how uncomfortable and scary even this little weight gain feels to me. I always have had and still have what Harrison calls thin privilege, which means I am not subject to the judgments and discrimination thrown at people who carry more weight on their frames. Why is even a few pounds freaking me out?

Harrison believes it has to do with a hard-wired sense of fear that well be expelled from the group. All of our security is threatened by not belonging, so a fear of weight gain is really fear of being rejected or ostracized, she says, even if you believe that wouldnt literally happen, especially among the people who care about you. A very irrational and childlike part of us is fearful, so try to parent that side of you and talk to yourself in a compassionate adult way.

Oh, and buy new pants, she adds.

I bought new pants. Theyre cute and have Lycra and it helps to not be reminded of my body every second by not being able to exhale. In fact, I dont think about my body at all.

And geez, since buying those now too tight leather pants, Ive aged 20 years and carried twins. Come on, already, with the ridiculous standards for women! Our bodies are not meant to stay the same year over year theyre meant to change, says Rumsey. Your weight at 25 is not going to be the same at age 45, and that is okay! God, that sounds so sane. Of course it's okay. And buying new pants rather than forcing myself to endure too-tight ones as a reminder/punishment that I'm out of control is in keeping with intuitive eating principle 7, which is to cope with your difficult emotions with kindness.

But you dont even need to adore every roll and pucker to have a healthy body image, says Rumsey. It starts by understanding and internalizing that your physical appearance is not what makes you worthy, she says. I'm proof that you can know that rationally but still feel you want your body to be cookie-cutter perfect, not that mine ever was. Ill keep reminding myself.

Im sitting at the Feast of the Seven Fishes with my boyfriends family. Its an Italian-American Christmas Eve tradition, and its more like 15 fish courses all amazing and 35 desserts. Normally, the combo of a crowded house, lots of socializing, and endless food would send me into a must try everything overwhelmed binge.

I felt zero compulsion. Eyeing the abundance, I ate what looked especially appealing, wasnt tempted to try what wasnt, and left the table solidly full but not sick.

My boyfriend got me one of those giant Hersheys Kisses for Christmas, and Ive been chipping mindfully away at it. One night, however, it looked especially like our country was falling to fascism, and when I peeled my terrified eyes from the TV, I saw that the Kiss was mostly gone.

The bad news? Id binged (and we still might lose our democracy). The good news? I didnt panic, at least about food, or even feel bad about it.

Instead, an automatic compassionate response came to me: I asked myself, with nonjudgmental curiosity, why I ate so much chocolate. The answer was obvious: anxiety, and a fear on some level that we would end up in a nuclear war and this would literally be the last chocolate I ever ate. Its okay, I told myself. It's a scary time. And then I forgot about it. Progress.

UPDATE: Its been five months since that last entry, and intuitive eating is happening more, well, intuitively. Unless I'm under great stress, I dont contemplate every bite or think about it after, and my discomfort with my extra couple of pounds has diminished noticeably (or it could be that they've gone awayI'm not weighing myself, which is part of intuitive eating.) That Nutella in my pantry eventually got eaten, and enjoyed, rather than guiltily snarfed. Im not eating 100% freely like a little kid again, but I do have that sense of control that you have when there really isnt anything to control at all.

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Does Intuitive Eating Work? What Happened When I Tried Intuitive Eating - GoodHousekeeping.com

The coronavirus is affecting the lives of Japans nationally protected species, the Nara deer, which live by Nara Park in Nara City, Nara Prefecture.

Tourists have largely disappeared from the historic tourist destination due the pandemic. And although some of the deer have left the park for a more wild and healthy life, others are becoming malnutritioned due to their dependence on the Shika Senbei rice crackers that tourists feed them.

Approximately 1,300 deer live near the Nara Park. Roughly 13 million tourists visit the park annually, and up to around 20 million deer crackers are sold each year. Excluding the 400 that are housed in the Rokuen deer shelter, around 900 deer roaming the park consume the rice crackers, meaning each deer generally eats more than 60 crackers per day.

The rice crackers weigh about 3 to 4 grams each, and are considered a snack for the deer, who eat about 5 kilograms of grass everyday. However, the nutritional value of the crackers is higher than grass, making them attractive to the deer. Therefore, the deer are often seen hovering around the food stands where the crackers are sold, waiting to entertain the tourists who feed them.

Since the outbreak of the coronavirus, however, tourist numbers have significantly decreased. Crackers sales have plummeted. with their daily lives upended, the deer themselves started showing signs of change as well.

According to a research conducted by The Nara Deer Preservation Foundation (NDPF) and Assistant Professor Shiro Tatsuzawa of Hokkaido University (Conservation Ecology Department), it was discovered that there has been a decrease in the number of deer staying inside the central grounds of Nara Park.

In January this year, before the pandemic outbreak caused a drop in tourists, 71.9% of the deer population was recorded as present in the park during daytime. In contrast, only 50.2% of the deer were found in the park during the daytime in June. Nighttime numbers were recorded at 56.5% in January and 34.9% in June, showing an estimated 20% drop in both cases.

Perhaps the deer decided to roam around looking for grass to feed on since there were much fewer tourists to feed them the crackers, suggests Assistant Professor Tatsuzawa.

While the deer population in Nara Park has decreased, the number of deer sitting on the grass during daytime has increased from 19.3% to 59.1%.

Deer are ruminants, meaning they digest their food, such as grass, by bringing it back from their stomachs to chew on it again, making rest time after meals essential. Tatsuzawa states that this increase may be a good indication that the deer are eating more grass and are returning to a more natural healthy diet.

There have already been signs of improvements. Normally, deer droppings are dark and round in shape, but before the pandemic, there were loose feces found all around the park. NDPFs veterinarian, Rie Maruko explains that the deers intestinal bacteria will become out of balance from eating too much Shika Senbei and human snacks, often resulting in loose droppings.

Like humans, deer need to eat a balanced diet to maintain a healthy stomach. Lately, loose droppings have been greatly reducing, and the overall health of the deer population has improved.

On the other hand, a segment of the deer population is becoming extremely thin, apparently due to its dependence on rice crackers. Assistant Professor Tatsuzawa believes some deer might be addicted to the rice crackers, as they are seen roaming around the once populated tourist sites, such as the Nara National Museum, but are not seen eating any grass.

According to a previous survey, some deer ate more than 200 crackers a day, leading the Assistant Professor to speculate that perhaps these deer have become so accustomed to eating the crackers given to them by people that they are unable to adapt to the changes.

Not only has the coronavirus pandemic drastically changed peoples lives, but the lives of the Nara Park deer as well.

(Find access to the story in its original Japanese, here.)

Author: Hiroto Kuwajima

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Naras Deer Miss the Tourists: Some Relearn Natural Diet While Others Grow Thin - JAPAN Forward

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Impact Of Covid-19 on Diet Water Market 2020, Size, Share, Global Industry Challenges, Business Overview and Forecast Research Study 2025 - Crypto...

A prominent Israeli endocrinologist says proper nutrition may be the best way we have of readying our bodies to fight off the coronavirus

By: Dr. Mariela Glandt Israel 21C

It is widely known that Covid-19 most cruelly afflicts people who are already in poor health. Along with advanced age, a higher risk of severe illness and death is associated with obesity, diabetes, high blood pressure and heart disease.

What is less commonly noted is that most of these conditions are diet-related diseases, which are largely caused by and can be cured by what we eat.

In other words, nutrition is the biggest coronavirus risk factor that nobody is talking about.

Over the years, Ive helped hundreds of patients with diet-related diseases lose weight and drop their medications, primarily through diet and lifestyle adjustments. I never expected my medical expertise to have any relevance in a viral pandemic.

But Ive come to believe that proper nutrition may be the best way we have of readying our bodies to fight off the coronavirus. The overlap between poor metabolic health and vulnerability to Covid-19 has become impossible to ignore.

Why is metabolic dysfunction so uniquely damaging to people infected with the coronavirus?

Researchers are still racing to identify all the different mechanisms at play. We know that insulin resistance and obesity wreak general havoc with the immune system. Affected individuals get sick more frequently, and when they do get sick, its more debilitating.

Fat cells spill into the bloodstream and accumulate in the tissues of the immune system, disrupting the activity of leukocytes, lymphocytes and T-cells. Abnormal hormonal function leads to chronic inflammation, which may be particularly dangerous when Covid-19 provokes a hyperinflammatory response.

All these changes not only have a negative impact on immune response but also, chillingly, on the efficacy of many vaccines.

Beware sugar, carbs, seed oils

These dysfunctions can be changed with remarkable speed.

One of the most important but little-known medical breakthroughs of the last several decades was the discovery of the hidden connections between most metabolic diseases.

Few of my patients, before I saw them, had ever been told that symptoms such as excess abdominal fat, high cholesterol and hyperglycemia were all profoundly related. In fact, they can all have the same causes, mechanisms and pathways, and its difficult to tell where one of these conditions ends and another begins.

In recognition of these connections, doctors on the vanguard will diagnose patients who exhibit three or more signs of significant metabolic dysfunction with metabolic syndrome.

The fact that all these conditions are related is great news for most patients: it means we can treat them all with a single strategy.

Diet-related diseases require diet-related solutions, and metabolic disease is caused primarily by an excess of sugar, dietary carbohydrates, and seed oils.

Carbs especially those found in sugars and highly refined grains prompt huge spikes of the hormone insulin, the first step in a vicious cycle that leads to insulin resistance and other hormonal imbalances and derangements. Seed oils (often referred to as vegetable oils) like canola and corn oil increase insulin resistance.

Israeli diet: healthy or not?

Many books and articles have celebrated theIsraeli dietas one of the worlds healthiest. True, Israel is metabolically healthier than many Western nations, but that isnt saying much.

Nearly half of Israels adults are overweight, at least one-third have hypertension, and nearly one-third of those between the ages of 65 and 84 have diabetes. An unacceptably large percentage of our population is at an especially high risk of death from Covid-19 due to diet-related illnesses.

The local emphasis on fresh vegetables, lean protein and olive oil is a wonderful and very nutritious thing, but Israel is still very much at the mercy of the global trends that are driving the twin pandemics of diabetes and obesity.

Fast food and American cuisine are on the rise here as elsewhere. We eat too much nutrient-free junk food, food thats processed and full of sugar and seed oils. We drink too much soda and fruit juice. (Juice is pure sugar, even if its natural!) Every Israeli, no matter the age or health condition, should be reducing consumption of these metabolically destructive foods.

Go keto

For adults who already have known metabolic risk factors, even certain elements of the otherwise healthy traditional Israeli diet may be worth reviewing.

Think of all that pita bread, and all those dateswhat are they but highly concentrated blasts of carbohydrate?

To my own patients, I recommend a more extreme change: a very low carbohydrate (or ketogenic) diet. Very little fruit, no rice, no hummus.

Avoiding carbs almost entirely is the one surefire way to quickly break the vicious cycle of insulin spikes and insulin resistance.

My patients enjoy vegetables, chicken, fish, eggs, meat, olive oil and dairy in abundance, they lose weight, and their metabolic health recovers with extraordinary speed.

Im not the only doctor to see these results. A 2019 experiment, to give one example, showed that in just four weeks the majority of participants on a low-carb diet reversed their metabolic syndrome. Imagine: four weeks to undo a lifetime of damage!

Now, as the coronavirus sweeps across our communities, diet may be a more important intervention than ever.

(Israel 21C)

Dr. Mariela Glandt, trained at Harvard and Columbia, is an endocrinologist with extensive experience in the treatment of diabetes. She is the author of the Amazon bestselling e-book How to Eat in the Time of Covid-19. She is the founder and director of the Glandt Center for Diabetes Care in Tel Aviv, where she uses the ketogenic diet as one of the main tools for treating diabetes. Dr. Glandt worked in New York in private and hospital practice.

Read more at: http://www.israel21c.org

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Diet The Biggest Covid Risk Factor that Nobody Talks About - The Jewish Voice

Garlic is an easy flavor addition to many types of meals. And beyond its widespread use for taste and seasoning, garlic can actually provide notable health benefits.

Here are five benefits of garlic and how much you should add to your diet.

One raw clove of garlic has roughly 14 calories, 0.57 grams of protein, and about three grams of carbohydrates (one slice of white bread has 34 grams of carbohydrates, for comparison.)

Though one raw clove of garlic is pretty small, there is actually a significant amount of the following vitamins and nutrients:

One garlic clove packs a dense nutrient profile, but garlic's small size means we're not getting a large amount of nutrients from a single garlic clove. "The concentration is not as robust as we would think about, say eating a full salad," says Tom Holland, MD, a physician scientist at Rush University Medical Center.

You shouldn't add too much garlic to your diet, too quickly. "One to two cloves a day should be the maximum consumed by anyone," says Tracey Brigman, a food and nutrition expert at the University of Georgia. Eating more than that may cause upset stomach, diarrhea, bloating, or bad breath.

"If you opt for adding two cloves of garlic a day to your diet, you may also want to add fresh parsley, mint, or raw apples to your diet to help prevent the bad breath associated with garlic consumption," Brigman says.

The flavorful bulbs at the end of the garlic plant are also rich with nutritious compounds called allicin and alliinase. In fact, the presence of allicin helps garlic boost the immune system.

A 2015 review from the Journal of Immunology found that garlic fortifies the immune system by stimulating immune cells like macrophages, lymphocytes, and natural killer cells. Garlic may also help stave off colds and flu because of the plant's antimicrobial and antibiotic properties, Brigman says, which would stop the growth of viruses, bacteria, and other unwanted organisms.

However, Brigman notes that although some studies show a benefit, there is a lack of strong evidence that garlic supplements help prevent or reduce severity of the common cold and flu.

You should still wash your hands, avoid touching your face, stay hydrated, and practice other methods to prevent getting sick. Garlic probably won't prevent sickness, but it may provide a little extra boost if you want to strengthen your immune system.

"[Garlic is] also a good source of phytochemicals, which help to provide protection from cell damage, lowering your risk for certain cancers," says Brigman.

Phytochemicals are compounds in vegetables and fruits associated with a reduced risk of chronic illness. There is some evidence that consuming phytochemicals through garlic can have anticarcinogenic effects and potentially lower risk for stomach and colorectal cancers.

However, research in human subjects is lacking, and it's not proven that garlic consumption can actually prevent or treat cancer.

A 2019 study published in Experimental and Therapeutic Medicine found that consuming two capsules of garlic extract a day for two months can lower blood pressure and decrease arterial stiffness for people with hypertension.

"Garlic seems to lead to overall protection for your heart," Brigman says.

In addition, a 2013 report suggested that garlic can reduce lipids in the blood, which means lower cholesterol and thus a lower risk for plaque build up in the cardiovascular system.

The amount of garlic needed to achieve these heart healthy effects differ among individuals. However, looking at the research available on the subject, it's best to consume about four fresh cloves of garlic per week, says Puja Agarwal, PhD, a nutrition epidemiologist at Rush University Medical Center.

Historically, Ancient Greek athletes ate garlic before an event to improve their performance. That's because garlic releases nitric oxide, a compound that relaxes blood vessels and lowers blood pressure. This compound is often released while running to supply more oxygen to working muscles.

Some animal studies in rats and mice have also found that garlic can improve athletic endurance, finds a 2007 from Molecular Nutrition Food Research. However, Brigman notes the inconclusive data in human subjects means we can't draw definitive conclusions.

Brigman says to opt for whole garlic rather than the pre-minced version in jars, as you will get the most health and medicine benefits from raw garlic.

This is because the alicin in garlic, which contributes to many of its health benefits, is most potent briefly after it has been chopped, crushed, or chewed. In fact, the amount of allicin in garlic cloves peaks 10 minutes after chopping and is destroyed by temperatures over 140 degrees Fahrenheit.

"If you want to add garlic to hot meals, then add it when your food is almost finished cooking to limit the destruction of allicin," Brigman says.

Allicin can also be consumed in supplemental forms, such as in pills, but the most benefit comes from raw garlic, Brigman says. This may be due to the fact that garlic supplements do not have regulated manufacturing standards and may actually contain little to no allicin.

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5 health benefits of garlic and how much to add to your diet - Insider - INSIDER

Have you been experiencing headaches after making changes to your diet? Pavithra N Rai, Chief Dietician, Columbia Asia Hospital Yeshwanthpur explains the link between weight-loss diets and frequent headaches.

On your pursuit of weight loss, you must have tried a dozen of diets and exercise regimen to get rid of the stubborn fat. From symptoms of exhaustion to incessant cravings, you must have experienced an array of issues in the process. We know that losing weight isnt an easy job. A deficit in calorie consumption can also attribute to health issues such as headaches and lightheadedness. Is your weight loss diet giving you a headache as well?

From insufficient calorie intake to caffeine withdrawal, every subtle diet tweak can give you headaches, but the exact cause may differ from one individual to another. We talked to Pavithra N Rai, Chief Dietician, Columbia Asia Hospital, Yeshwanthpur, to help you understand the link between weight loss and headaches.

Dt Pavithra N Raj says, when a person thinks of losing weight and starting with either gym or other physical activity, they start cutting down on their food immediately, this can make them weak and prone to headaches. My simple advice would be to start dieting at least a week after you start exercising to let your body get adjusted with the routine. Then incorporate a healthy diet and tapering carbohydrate and sugar.

According to the dietician, a person trying to shed the extra kilos should avoid:

- foods high in sugar and sweets such as ice-creams, chocolates, and carbonated drinks.

- deep-fried or junk foods including namkeens, pizza, burgers, processed food and also restrict consuming oily gravies.

- refined foods like polished rice, maida (white flour), corn starch, et al.

Healthy tips for people trying to lose weight:

1- Eat at regular intervals and do not skip breakfast to avoid headaches. Try to include 5 meals comprising of three major meals and two snack (small) meals. Include healthy and protein-rich snacks like eggs whites, makhana, boiled sprouts, dhokla, roasted seeds and nuts.

2- Instead of skipping meals, try to control your portion size. Do not eat more than what is required to avoid weight gain.

3- When hunger strikes in between meals, you can increase intake of free foods such as skimmed buttermilk, lime sugar (without sugar), clear soups, fresh homemade soups (without butter or cream or corn-flour).

4- Eat a protein-rich diet including foods such as egg whites, sprouts, nuts like almonds and walnuts, legumes (pulses), low-fat paneer, curd.

5- Dont forget to include more vegetables and raw salads to add fibre to your diet.

6- Keep yourself hydrated by drinking at least 3 litres of water every day. Keep a water bottle nearby to keep sipping it.

7- Do some kind of physical activity like walking, running or some other exercise for at least an hour every day.

8- Use cooking methods like baking, grilling, steaming, poaching, sprouting, fermentation, and use a non-stick pan for cooking.

ALSO READ:3 Food recipes to help lower your cholesterol level

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Is your weight loss diet giving you a headache? Heres what you need to know - PINKVILLA