Almost every one of us shares an eternal bond with chocolate. No matter how bad the day is, a bar of chocolate can uplift our mood and bring smile on our face. Unfortunately, chocolates and chocolate-y desserts also contain huge amount of calorie and added sugar that often derail us from healthy diet and harm our overall well-being. But that doesn't mean we have to completely give up on chocolates. Instead, we must look for smart ways to include them in our diet, in moderation, of course. Keeping this in mind, we found some chocolate-based food options for you that can be a part of your healthy diet, without any guilt.

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About Somdatta SahaExplorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.

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Healthy Ways To Include Chocolate In Your Diet: Here're 4 Options For You - NDTV Food

If you struggle to get your recommended daily nutrient allowances through food, taking one of the best multivitamins for women might be the best course of action for you. Many women fall short on folic acid, calcium, and vitamin D, Laura Moretti, M.S., R.D., and clinical nutrition specialist at Boston's Children's Hospital, tells Woman's Day. Taking a multivitamin could help recuperate those nutrients. It can also help with gut, brain, and eye health, and keep your immune system in top shape.

If you're not sure whether you want to start taking a multivitamin or not, Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com, and author of Read It Before You Eat It - Taking You from Label to Table, suggest thinking of it like insurance. "You don't really want to have to rely on them, but you're happy that they're there when you need them," she tells Woman's Day. "Although they should not and cannot replace a well-balanced diet, they can help to fill in the gaps of our deficiencies."

There are a few things to keep in mind when searching for the best multivitamin for you. For starters, you should "avoid multis that have added herbs, mega-doses of select nutrients, or boosted antioxidants or proprietary 'formulas,'" Wendy Bazilian, DrPH, RDNACSM certified exercise physiologist, and sports dietitian tells Woman's Day. "Theres a time and place for properly prescribed herbs but not in your multi." She also recommends looking for a GMP, Good Manufacturing Practices, or USP, U.S. Pharmacopeia, seal on the vitamin's label, which ensures quality, purity, strength, and consistency of its contents.

You should also ask your doctor for options that could benefit you the most, since they have a better understanding of your health and do your own research on what other people or experts are saying about the brand and how it has improved their health.

To help you with your research, here are the some of the most popular or recommended multivitamins for women that will help you get the essential nutrients you need.

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Add These Expert-Approved Multivitamins to Your Diet ASAP - MSN Money

We have heard of a new diet craze for while now called the keto diet? Celebrities and influencers swear by this diet and for the most part, the before and afters look amazing. So why has this diet become so popular? And why are the old days of just lettuce as the diet choice long gone?

Food change

The way we look at food has changed drastically over the years. We have now discovered what organic food is although it has been around since the beginning of time and if you think of it the oldest type of food source as it is basically the same as living off the land organic food has become more popular over the years as it has been discovered that a lot of our growable food like vegetables are sprayed with pesticides and chemicals making it not the safest to ingest. When we take a look at how certain diets and food sources are hitting the market right now we couldnt help but think is this going to change the industry? As our elders are passing away and the 80s and 90s generation are starting to become the elite we have noticed a lot of changes from since we were younger. Most importantly food-wise. Years ago it was ok to eat fast food, it actually widely encouraged and the trend of salads and healthy food items were not as heavily advertised. But in recent years that have all seemed to change, and the healthy food items are coming out on top. When we take a look at the keto diet we will see why and how the food options are winner for anyone trying to diet healthier but enjoy some of the same foods that they have always loved.

What is the keto diet?

When exploring the keto diet we could not help but ask questions, after all, it is a really interesting diet. That takes things to a whole new level.

The first thing we should know is what exactly is the keto diet. The keto diet is a diet that uses a different type of fuel to energize your body. Instead of relying on sugars that come from carbs, it uses a fuel that is made by your liver from stored fats called ketone bodies. But to reach ketosis as it is called is not an easy process. When you are in ketosis your body is producing the right amount of ketone bodies. In order to get into ketosis, you must Depriive yourself of carbs. To be in ketosis you must consume no more than 20 to 50 grams of carbs a day. And eating too much protein can actually interfere with your ketosis levels.

Keto Supplements

A big trend with the keto diet is keto diet supplements. They basically ensure that you are reaching ketosis. The keto diet can be hard to follow perfectly. And if you are not in ketosis then you are essentially wasting your time on the diet. Using keto diet supplements can help push your body into ketosis where it might be hard to otherwise. When using keto diet supplements, you want to make sure that you do your research and that you are taking the correct amount of supplements. If you are not sure ask a professional on how much you should take.

Do I still need to work out?

We like to tell you that there is no such diet where you do not need to work out. There is a difference between being skinny and being healthy. Working out every day at least 30 minutes is highly recommended. Your body relies on physical activity to burn calories and fat. Diet just helps it in that area.

What can I eat?

When doing the keto diet, you are doing high fat low carb so you want to avoid foods that are high in carbs. You want to avoid bread, but actually still have a hamburger. You are just going to replace the bun with lettuce.

You are also going to gear towards foods such as leafy greens as they are low in carbs such as Brussel sprouts, asparagus, broccoli, spinach, kale.

Foods that are healthy unsaturated fat such as nuts, tofu, avocados are recommended in high amounts.

We hope that you have found this interesting. If you are interested in the keto diet you should definitely look into it more. It might seem difficult at first, but it will get easier for you to perfect later down the road. You also should look into food apps where you can input what you are eating and it will tell you how many carbs are in it. When dieting, make sure that you are giving yourself time to show results. The perfect body does not happen overnight. You might get frustrated at times, but keep pushing yourself.

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What is the Keto Diet? | Ask The Experts | dailyuw.com - Dailyuw

To study how the microbiome affects their host behavior, a group of researchers at the Champalimaud Centre used the fruit fly combined with high-tech tools to show that two gut bacteria establish a metabolic cross-feeding that enables them to grow in diets that lack the nutrients that are essential for their growth and to allow them to change host decision making and reproduction. Results reveal a mechanism through which the right combination of bacteria can lead to microbiome resiliency to dietary perturbations and changes in brain function.A balanced intake of essential amino acids is crucial to ensure the well-being and health of all animals. The essential amino acids are the building blocks of proteins but they also influence how much offspring animals produce, and what animals decide to eat. Intriguingly, researchers at the Champalimaud Centre had previously shown that the microbiome plays an important role in dictating how amino acids affect the brain. What was most puzzling was that bacteria could only affect the decisions of the animal when they were present in specific combinations. It is widely known that the microbiome often contains many different species of bacteria but why different types of bacteria are needed to influence brain function and alter host physiology remains a mystery.

This is the puzzle Carlos Ribeiro and his team set out to tackle. "To study how bacteria affect their host physiology is a daunting task in organisms with very complex microbiomes. This is where the fly and its less complex microbiome emerges as a powerful tool. It allows us to precisely dissect the mechanisms used by the microbiota to change the host's feeding decisions," points out Slvia Henriques, post-doctoral researcher and author of this study.

In the laboratory led by Carlos Ribeiro, principal investigator and senior author of this study, it was previously found that flies deprived of single essential amino acids develop a strong appetite for protein rich foods. However, in flies that were associated with two bacteria that are very abundant in the microbiome (Acetobacter pomorum and Lactobacillus plantarum) their preference for protein was drastically reduced and they preferred to eat sugar. "Interestingly, the association of flies with any of these bacteria alone could not reduce yeast appetite. Thus, in this new study our main focus was to understand why these two particular bacteria need to be present to change the feeding behaviour of the fly," says Ribeiro.

Work from several groups working on the microbiome, including the Ribeiro Lab, has shown that it is typically necessary for a community of bacteria, rather than isolated bacteria, to produce an effect on the host behavior and this was most likely due to specific substances bacteria produce, so called metabolites. Therefore the team set out to measure the metabolic interactions established between the bacteria within the microbiome and to map how specific bacteria and their metabolites affect the animal.

To tackle these, the authors ran a series of elegant experiments. To follow the feeding choices of the flies, researchers took advantage of a sensor developed in the lab the flyPAD and used it to measure with great detail the feeding pattern of individual flies. Then they used bacterial mutants to understand the impact of specific functions of the bacterial cells in the behavior of the host. And at last with collaborators at the University of Glasgow, they have also used a sophisticated technique called 'Isotope-resolved metabolomics' that enabled them to track the metabolites that were exchanged between the two different bacteria.

"We found that the two bacteria exchange metabolites and that this cross-feeding (syntrophy) enables them to grow and act on the animal even if diets lack the nutrients that are essential for them. Specifically, we now understand that Lactobacillus strains produce lactate which is used by the Acetobacter strains to synthetize amino acids and other metabolites. These are then used by the Lactobacillus strain which cannot synthetize them to continue to produce lactate. Furthermore, these bacterial amino acids are very likely used by the animal for egg production. But most importantly, we now understand that the lactate is also used by the Acetobacter bacteria to change the behaviour of the fly," explains Darshan Dhakan, post-doctoral researcher and author of this study.

By establishing this cross-feeding relation, the bacterial community becomes resilient to drastic dietary changes enabling their growth in the intestines of animals that ingest diets that lack nutrients that are essential to their survival. Ribeiro adds, "It is well established that our diet affects both the microbiome and our brain. What makes it complicated is the microbiome then in turn affects how diet affects us and what animals decide to eat. This makes it a very complex puzzle to solve. But by combining the right technologies with the right experimental system we can get at the heart of the mechanisms by which the microbiome interacts with our diet to affect our brain and our body. Importantly we show that the right associations of bacteria can make the microbiome resilient to dietary perturbations explaining why some animals and people might be more sensitive to the nutrient content of food than others. It is also a beautiful example of how nature establishes circular economies where nothing gets wasted and everybody gains."

In conclusion, this study emerges as an important example of how model organisms can be used to disentangle the influence of diet on the microbiome and to understand the individual contributions of gut bacterial species on brain function and behavior. "The methodologies that were used in this study will allow us to identify all the metabolic interactions established amongst bacteria and will allow us to understand the precise mechanisms responsible for altering what animals decide to eat and brain function. Those insights can then be used to guide the search for similar mechanisms in animals with much more complex microbiomes, including in humans," concludes Ribeiro.Reference: Henriques SF, Dhakan DB, Serra L et al. Metabolic cross-feeding in imbalanced diets allows gut microbes to improve reproduction and alter host behaviour. Nat. Commun. 2020;11(4236). doi: 10.1038/s41467-020-18049-9

This article has been republished from the following materials. Note: material may have been edited for length and content. For further information, please contact the cited source.

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When Host Diets are Lacking, Gut Bacteria Pull Together To Survive - Technology Networks

Eight-weeks, after taking a nutrition course to learn about how to eat a whole-food, plant-based diet, over half of the participants with high blood pressure and type 2 diabetes showed significantimprovements in their health.

A newfree online nutrition coursestarts tomorrow, August 25th Sign uphereto start.

The Physicians Committee Responsible Medicine (PCRM) offered a free eight-weekprogramonline to educated people about plant-based nutrition, called Fight COVID-19 with Food. This course is aimed at helping people who are at the highest risk for severe symptoms from COVID-19 if they catch the virus, due to the fact that they need to lose weight and improve their health to minimize risk factors associated with the worst cases of coronavirus.

A plant-based diet is one of the most powerful tools we have in medicine, says Vanita Rahman, MD, class instructor. Within weeks of making a diet change, class participants saw their blood pressure and blood sugar improve, lost weight, and reported other profound benefits to their health.

Doctorsdesigned this course to teach participants the health benefits ofa plant-based diet in dialing back chronic diseases like hypertension, diabetes, heart disease andinflammation, all associated with the most dangerous symptoms of COVID-19. The course included tips, a guide to meal planning and interactive Q & A'sto set participants up for success.

The course has been life-changing for many participants especially those with diabetes and high blood pressure, according to the organizers.PCRM surveyed the participants after the course ended and the results were impressive: 53% of those who were diabetic reported improvements and 54% with high blood pressure saw improvements. Out of all class participants who wanted to lose weight, 67% of those eating plant-baseddid.

PCRM designed thiscourse after assessing its local community in Washington D.C. Though it is meant to be accessible to all, PCRM ishoping communities hit the hardest bychronic diseases and COVID-19, especially communities of color, will take advantage of this course. PCRM is actively trying to offer communities at disadvantage resources to be their healthiest. PCRM founder Dr. Neil Barnard said:

D.C.s Black residents make up 46% of the population, but an overwhelming 80% of COVID deaths. Thats unacceptable. While there are many factors involved in health disparities, as doctors, we know that a healthy diet can be an important part of the solution. We want to do everything we can to get this free information into the hands of people who need it.

People around the globe are taking a hard look at their diets and health overall. We're all trying to stay healthy and for some, that means eating plant-based.Whether you live or die from COVID-19 often depends on whether you have heart disease, diabetes, high blood pressure, obesity, and other underlying conditions. A plant-based diet can help tackle these conditions, and our goal is to share this lifesaving information with as many people as we can, Dr. Barnard emphasized.This free course may be the opportunity to offer more the tools they need for a healthier lifestyle.

PCRM is bringing the free online nutrition course back after its success. Sign up here to start on August 25th.

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Doctors Offer Plant-Based Diet Classes to Improve Type 2 Diabetes - The Beet

Indian Army gets ready for a long winter deployment along the 826-km Line of Actual Control in Ladakh and has plans of sending in additional troops. The Indian Army is already in the process of procuring gloves, sleeping bags, special world class boots as well as layered jackets which would help the troops to deal with the extreme cold. Besides the need additional habitat for more troops being deployed, winter clothing, rations, there is going to be a huge need for fuel and equipment to last through the deadly winters. According to experts while there is expected to be additional expenses involved, maintaining a supply chain too will be a challenge.

Though there are heated facilities with bunker beds for around 10,000 troops who are already there, with additional troops the Army is also working on special diet plan and special arctic tents as the temperatures in the night are expected to touch almost -30 C in winters. The soldiers will be given multiple pair of clothing including shoes which often get wet due to snow.

New sleeping habitat like arctic tents and special high-nutrient diet are to be provided for almost 30,000 troops who have been in the region since May with heavy equipment to respond to any action by the Chinese side.

During the winters patrolling has always been curtailed, however, this time with the tensions mounting between India and China, and the heavy presence of the Peoples Liberation Army (PLA) across the LAC, India is not ready to take any chances.

Special Diet

The troops have to be fed special diet as they will be staying in low oxygen areas where there are no trees in Eastern Ladakh. The Defence Institute of Physiology and Allied Sciences study has done a calorie intake study and concluded that the requirement could be anything between 4,270 and 4,550 calories per day per person. So the ration going for them would include energy bars, chocolates, more fruits and vegetables.

Expert View

An army marches on its stomach; this idiom has been attributed to Frederick the Great (1712) and Napolean Bonaparte (1760-1821). It is an English version of the French phrase cest la soupe qui fait la soldat or its the soup that makes the soldier.

Sharing his view with Financial Express Online, Lt Col Manoj K Channan (Retd), says, The current standoff along the LAC is a nightmare for the Operations and Logistics staff, as modern armys require much more than a piece of bread and soup. The super high altitude and desert terrain, sparse vegetation entails that all items need to be transported both by road and air. While the winter stocking must have been carried out, the lines of communication for logistics need to be kept open irrespective of the weather.

This is a daunting task for the Border Roads Organisation (BRO) as in addition to carrying out the construction of new roads it now has to ensure that the passes are kept open despite the heavy snowfall and minus thirty degree temperatures. While the man is being looked after the machine equipment management will be tested to its extremes as the extreme cold weather conditions have its impact on perishable parts. Make shift shelters need to be created with heating and protection from the moisture.

There is a need to ensure that the troops deployed are sent on rotational rest and recuperation so that mental fatigue of deployment in a cold frigid region does not affect the moral of the troops.

I am sure that the Military Leadership is well seized of the challenges that are being faced and have pragmatic solutions with years of experience, having done such deployments in areas akin to the present deployment, Lt Col Manoj K Channan concludes.

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India-China standoff: Special clothing, diet for the Indian Army troops this winter along LAC - The Financial Express

Now more than ever, athletes are reaching for lentils, edamame, and chickpeas instead of biting into steak dinner, to raise their strength, fitness, and overall performance levels. Here are twenty athletes who creditswitching to a vegan or plant-based diet with improving their fitness and results--through faster recovery time between workouts, quicker healing from injury, and being able tobuildleaner, strongermuscles. These superstars say that their dietshelped them get to where theyare today,such as preparing for Olympic Gold or becomingthe number one tennis player in the world.

These champion players report that eating a plant-based diet increasesenergy levels, provides more than enough clean protein to refuel and rebuild, reduces inflammation, and improves recovery time. Eating plant-based also helps them with mental clarity, andevenabates allergy symptoms like asthma during the most intense allergy season.

In the nearly one yearsinceThe Game Changerswasreleased last September and became one of the most-watched documentaries, and showed that some of the world's strongest and accomplished athletes don't need meat or dairy to succeed, more and more players are limiting their animal protein intake and are going all or mostly plant-based.

The number one tennis player in the world, Novak Djokovic, went plant-based more than twelve years ago to enhance his athletic performance and win more matches. In recent interviews, he has creditedgoing vegan with helping him rise from third place in the world to first in the world because it helped clear his allergies. Before changing his diet,Djokovic had searched for cures to the breathing issues that cost him matches and focus which caused him tostruggled during his most intense matches. The allergies used to make him feellike he couldnt breathe and would be forced to retire from competitive matches as he did in Australia.

"Eating meat was hard on my digestion and that took a lot of essential energy that I need for my focus, for recovery, for the next training session, and for the next match," he said. Djokovic emphasized he does not eat foods that require a lot of digestion, especially in the morning, when he needs all of his energy for training. Instead, he starts the day with hot water and lemon, then celery juice, and some superfood supplements.

Tia Blanco wongold at the International Surfing Association Open in 2015 andcredits her success to her vegan diet.Blanco reports thata vegan diet helps her stay strong and she enjoyseating different forms of vegan protein like nuts, seeds, beans, and legumes.

The professional surferwas influencedby her mother, who is a vegetarian andgrew up in a veggie-forward household, Blanco hasnever eaten meat in her life,which made the plant-based switch much easier. And speaking of making things easier,Blanco has an Instagram cooking page called @tiasvegankitchen where she shares her favorite simple vegan recipes so all of her fans can eat like their favorite professional vegan athlete. In addition to her home-cooked meals, Blanco recently became an ambassador for vegan company Beyond Meat and now she posts Instagram stories and highlights of her favorite meatless meat recipes.

Steph Davis has been vegan for 18 years now and says, "theres nothing in my life that hasnt become better as a result, from climbing and athletics to mental and spiritual well being." Davis has competed on some of the most challenging verticle routeson the planet likeConcepcion (5.13), which is known to be one of thehardestpure climbsanywhere. Davis holds the third overall ascent and is the first female to ever make the ascent of theroute. Davis described it as her "most technically demanding climbever."

Davis explainedwhy she went vegan eight years ago when she partnered with PETA."What can we do to start making changes in a positive way? And if it just so happens that changing our lifestyle leads to environmental benefits, health benefits, economic benefits, and positive social change, then all the better. One thing Ive learned is you dont have to do or be anything you dont want to be, and you can change anything in your life just by starting to do it. Its you who chooses who and what you are, by the things you think and the things you do."

She goes on to add,"no one says you have to become a perfect vegan overnight. But why not start making small changes and see how it feels? I believe its the small choices people make that have the biggest power to change, and nothing is more simple yet also more far-reaching than changing how and what you choose to eat. Were all here for a short time, in the end, and living a well-intentioned and compassionate life seems like what ultimately matters the most, the only real goal that I aspire to."

Tennis champion Venus Williams swearsthat making the switch to veganism was one of the factors that helped to improve her performance and get over an auto-immune disease. Thetennis star went vegan back in 2011when she was diagnosed with Sjgren's syndrome, a debilitating autoimmune disease with a range of symptoms from jointpainto swelling, numbness, burning eyes, digestive problems, andfatigue.She chose to eat plant-basedto recover to herformerly healthy self, and it worked so she stuck to it.

The seven-time Grand Slam singles champion recovers faster on a plant-based dietnow, compared to how she felt backwhen she ate animal protein. When you have an auto-immune disease you often feel extreme fatigue and random body aches and for Venus, a plant-based diet provides energy and helpsher reduce inflammation.

The Beet reported on Willaim's diet and what she normally eats in a day to stay healthy, fit, and win more matches. Talking about her favorite dinner meal, Williams adds,sometimes a girl just needs a donut!"

Mike Tyson recentlysaid he is "in the best shape ever" thanks to his vegan diet. The boxing legend then announced he's getting back into the rings after 15 years,to fightagainst Roy Jones, Jr. in Californialater this fall.

Tysonwent vegan ten years ago after dealing with health complications and in the wake of having cleaned up his life: I was so congested from all the drugs and bad cocaine, I could hardly breathe."Tyson said, I had high blood pressure, was almost dying, and had arthritis."

Now, the 53-year-old powerhouse is sober, healthy, and fit. "Turning vegan helped me eliminate all those problems in my life, and "I'm in the best shape ever." His new trainer agrees:Watching Iron Mike's speed during recent training sessions, observed: "He has the same power as a guy who is 21, 22-years old."

Oklahoma City's point guard Chris Paul decided to ditch meat and dairy and was asked join on as a co-executive producer for the popular documentary,The Game Changers.

For breakfast, Paul enjoys oatmeal with plant-based milkand nut butter. For lunch, hefuels up with pasta or brown rice with Beyond Meat sausage, grilled vegetables, and a curry sauce. His chef toldUSA Today,"The main thing is, we try to keep it as light and clean as possible for his normal routine, with organic ingredients. Anything that can minimize body inflammation. Chris is always worrying about what he can and can't eat." So far it appears he's getting it right.

In an exclusive interview with The Beet'sAwesome Vegans columnist Elysabeth Alfano, Paul said eating a plant-based diet helps him keep up with players half his age.

In 2016,Kaepernickmade the switch to veganismwith his longtime girlfriend to recover froma series of injuries that had him down for the count.The Beetrecentlyreported onhow this dietary switchhasallowedKaepernick to stay strong and healthy. Now, he's in the gym building muscle and looks fitterthan ever. But will he be picked up? The professional football player claims that a vegan diet makes him feel "always ready" to perform his best on the field.

Cam Newton just replacedTom Brady, who also follows a mostly plant-based diet, as the New England Patriot's QB, after havingmade the plant-based switch back in March 2019. The NFL Star first decided to ditch meat and dairy to recover quicker from injurieswhen he learned that a plant-based diet is proven to help reduce inflammation."I've seen such a remarkable change in the way my body responds to the food that I eat," Newton told PETA for his recent partnership for a new campaign called, "Built Like a Vegan," proving that you don't need to eat meat to be strong. Newton enjoys a meat-free burger on a pretzel bun, heavy on pickles and sauce.He adds: "People often ask, 'How do you get your protein?' I just say, 'I get it in the same way you do, but it's fresher and cleaner.' "

Newton shares how to do it: "My advice to a person who wants to become vegan is to eat on schedule. If you can eat on a schedule, you won't miss [a meal or crave meat] or think anything different, and you'll be alright."

Elijah Hall says about his vegan diet:"Going vegan was the best decision" he has ever made.Hallholds records in the indoor 200 meters and was training for the Tokyo this summer when it got postponed by a yeardue to the pandemic. Hall said "the effects that its having on my body are amazing. Becoming a plant-based athlete has opened many doors to my health and my training." We predict he'll only get faster in the next 11 months and break records, come home with golf and be the world champion in 12 months.

Five-years ago, Morgan Mitchell went vegan and it made her faster, leaner and happier. Last year she was featured in the plant-based athletes documentary The Game Changersand said,Being vegan has helped me immensely. I dont feel sluggish like I did when I was eating meat, and my recovery from training really took off. It felt like an overall cleanse for my body, and I started seeing greater results on the track.

Now Michelle is committed for the planet as well.Ultimately helping the environment and not contributing to animal cruelty was a big thing for me, too. That was my initial reason for going vegan, and the rest of the benefits were just added bonuses.

Mitchell describeswhat she eats in a day for enhanced performance and more energy to win sprints. I like to make sure I have three different types of protein in there. I use tofu, beans, and mushrooms, along with spinach, vegan cheese, and hash browns, she says. I also love to add Beyond Meat for more flavor, which is a great source of plant protein as well. That usually keeps me full for the better part of the day," she told Well + Good.

"We were taught that eating animal products was good for us but we've been lied to for hundreds of years," said Lewis Hamilton. The Beet reported on Hamiltion'svegan diet quotingThe New York Timesthat he credits his new plant-based diet with making the difference in his career. Hamilton gave up processed food and animal products for vegetables, fruit, nuts, grains, because of his strong compassion for animals, for the benefit of the environment, and his own health. Hamilton isn't the only vegan in his family. His dogRoccois fully vegan and Hamilton says he's "super happy" on Rocco's very own IG post.

Earlier this year, Hamilton gave up his private jet because he said it's a big pollutant and aims to live a sustainable lifestyle. Back in February, he started a line of sustainable clothing with Tommy Hilfiger at London Fashion Week.

Featured in The Game Changersfor his elite strength and his superhuman ability to lift a car, Patrik Baboumiam is one of the strongest men in the world and also happens to be vegan. Baboumian lifted 358 poundsin the 2009 German log lift nationals.

Back in 2014, Baboumiam partnered with PETA in his campaign "Want to be Stronger" describing powering yourself with plants and how you can build muscle without eating meat.

One of his 2019 PETA campaigns showed him posing with crossed arms and leaves in his mouths with the text:"The world's strongest animals are plant-eaters: Gorillas, buffaloes, elephants and me."

Bahoumiam's diet consists of a dairy-free shake for breakfastwith 8 grams of protein and 0 carbohydrates. For lunch, he enjoys vegan sausage, falafel, low-fat oven fires, peppers, and more grilled veggies. He normally eats 250 grams of carbs and 90 grams of protein just for lunch. Dinner includes vegetables cooked potatoes, and tofu. If you want to eat like Boubanian, he reports his food diary onhis blogBarBend.

Here's a guy who has worn many hats: Bodybuilder, Terminator, California Governor, and now vegan and advocate for the plant-based lifestyle. Arnold Schwarzenegger ditched meat and dairy and has proven that you don't need to eat animal products to be strong, healthy and reverse symptoms of heart disease. Now 73, he had a pulmonary valve replacement 1997 due to a congenitaldefectandunderwent emergency open-heartsurgery in 2018 to replacethevalve again. He thenchanged his eating and fitness habits and now extolls the virtues of plant-based eating for the environment as well as health reasons.

He is a producer of The Game Changers (a movie with many masters) and an advocate for going vegan for health, the environment and the sake of animals (he posts on IG with his pet donkey and miniature pony, both household dwelling animals).

Schwarzeneggersaid last year: "Right now, seven million people are dying every year. That is alarming and everyone in the government has the responsibility to protect the people.... 28 percent of the greenhouse gasses come from eating meat and from raising cattle, so we can do a much better job."

Jurek is an extreme ultra-marathon runner who has won the Hardrock Hundred, the Badwater Ultramarathon, the Spartathlon, and the Western States 100 Mile Endurance Run (you get the idea). Jurek has been vegan for almost two decades, after easing intoit by cutting out meat in college, heslowly stopping seafood and finally giving up all animal products once he realized that eating this way made him feel healthier and happier.

To run such an extreme amount of miles, you need to fuel your body with plant-based foods that will give you enough energy and carbohydrates to go the distance.The goal is to eat 5,000-6,000 calories of plant-based foods daily.

Jurekoutlined his plant-based diet in an interview with Bon Appetite. Instead of waking up to a hot cup of coffee to boost energy, he prefers to drink tea anda green smoothie with spirulina or chlorella and a host of other ingredients. He adds bananas, frozen pineapple slices, or mangoes, brown rice and pea protein, (for protein) to rebuild what's lost in training. This is not just any smoothie.

Soccerstar, Alex Morgan is one of the beloved members of the USA National Team that won the World Cup and has shown that the female players deserve to get equal pay as their male counterparts by the US Soccer Federation.She is also an animal rights advocate and longtime vegan, having given up meat when she decided that "it didn't feel fair to have a dog, and yet eat meat all the time, referring toher adorablepup Blue.

Morganaims to eat 90 grams of plant-based protein daily to stay fit and lean, especially for her workouts and on the field.Morgan admitted that breakfast was difficult because "a lot of the things I love like pancakes and French toast had dairy and eggs." But now she enjoys oatmeal with nut butter and berries, smoothies, rice, quinoa, veggies, black beans, protein shakes, Mediterranean food, Impossible burgers, Mexican beans, and sauteed veggie burritos, she told USA Today.

Paul Rabil who played for the Boston Cannons and the New York Lizards of Major League Lacrosse, ditched meat and dairy after his 2019 season ended and revealed he's now "officially" vegan on YouTube. "At first [switching to a plant-based diet] was to help solve some pain and trauma that I was going through. Over the last two years, I've had two herniated discs.... and that has led to a ton of shooting pain down my legs, its called sciatica," Rabil explains the purpose of his diet switch.

Headds: "I've tried to a lot of things; I've had a number of cortisone shots; I've done physical therapy for two years. And I reached a place where I was thinking 'okay maybe I can solve this with nutrition because a lot of our pain stems from inflammation.Within a few weeks, I started noticing a lot of alleviation so I started focusing and doubling down more on veganism"

Hannah Teter won Olympic gold and silver in the halfpipe and is also a seven-time XGames medalist. She changed her diet after watching the documentary,Earthlingswhen she discovered how "horrible" factory farming is. After a strict vegetarian diet, Teter liked the way she performed and believes that her diet helped her win gold at the 2006 games.

She now considers herself "plant-based" and in an interview with theHuffington Post, Teter said, "I feel stronger than Ive ever been, mentally, physically, and emotionally. My plant-based diet has opened up more doors to being an athlete. Its a whole other level that Im elevating to. I stopped eating animals about a year ago, and its a new life. I feel like a new person, a new athlete."

Djokovic is not the only tour player to go plant-based. Nick Kyrgiosshared that he does not eat meat anymore because of his strong compassion for animals.

During the time of the Australian wildfires, the Aussie native explained: "I've been passionate about animal welfare for some time now. I don't eat meat or dairy anymore. Thats not for my health, I just dont believe in eating animals."

"I tried a vegan diet a couple of years ago but with all the travel I do, it was hard to stick to it. Since then I've managed to make it work, and I've been vegetarian for quite a while.

"Seeing the footage of these animals suffering from the fires only reinforces why I've chosen this diet. When I see these terrible photos, I cant comprehend eating meat."

Matt Frazier has run 27 ultra-marathons in his career so far and continues to write about the endurance strength of being a vegan athlete in his personal blog, which he started 11 years ago: No Meat Athlete.

The Beet recently interviewed Frazier about his vegan journey and howto be a successful athlete on a plant-based diet. Whenasked about the first time he ditched meat Frazier replied, "I had already cut 90 minutes off my first marathon time. I was still 10 minutes away from the Boston Marathon qualifying time.I had plateaued, and I was not sure how I was going to find 10 minutes. [Plant-based eating] was what I was missing. Thats what it took. The other big noticeable difference to me [after going vegan] was I stopped getting injured. Injuries had always been a big part of my running journey. When I became vegan, it was around the time I ran three 50-milers and a 100-miler. I didnt have any injuries. If its done right, [plant-based diets] can really help you recover faster."

Rowing is grueling. It's known as the toughest endurance sport in the world. The world record-breaking female rower, Michaela Copenhaverwent vegan in 2012 for ethical reasons, she toldGreat Vegan Athletes.Initially, I just wanted to eat more vegetables. Those things are super good for you, and they're delicious. Beingvegetarianandveganmade me more conscious of how many servings I was getting a day (or not).

When she switched from vegetarian to vegan it was almost accidental: I was traveling for a regatta in the fall of 2012. I had been vegetarian for 1.5 years already but relied pretty heavily on dairy and eggs. While I was traveling, I was bouncing from couch to couch and had no way to safely store dairy or eggsso I decided to try a week without them. I felt great, and it wasnt nearly as scary as I thought. Ive been vegan ever since.

Now it's a value system: Once I stopped eating and using animals, I felt I could finally address a question that had been bothering me for a long timewhat right do we have to exploit other creatures? Now, I understand that we have no right, and my motivations are primarily ethical.

Read the rest here:
What You Can Learn From 20 Athletes Who Went Vegan to Get Stronger - The Beet

There are a number of different types of dementia, and the most common in the UK is Alzheimer's disease.

Diagnosing the condition early could help to slow down the conditions progress.

Making some small lifestyle changes could lower your chances of developing Alzheimer's in later life.

One of the easiest ways to protect against dementia is to steam your vegetables instead of frying them.

READ MORE: Dementia symptoms - watch out for this sign when cooking

"When molecules collide within the bloodstream, sometimes sugars such as glucose, or fructose, stick themselves onto protein or fat particles," she told Express Health.

"AEGs are produced by cooking for long periods and at high temperatures such as roasting, frying or barbecuing.

"When blood sugars are high, for example in prediabetes and diabetes, increasing numbers of AEGs are formed. AEGs are found in large quantities in the brains of people with Alzheimer's disease.

"Boil, poach, steam, bake, or grill when cooking. Steaming reduces AEGs by 75 percent."

Theres no certain way to prevent dementia from developing, but there are ways to lower your risk, said the NHS.

Eating a healthy, balanced diet should help to lower your chances of developing dementia.

Its also important to do enough exercise. Everyone should aim to do at least 150 minutes of moderate-intensity activity every week.

There are around 850,000 people in the UK with dementia, and the condition affects one in every six people over 80 years old.

More here:
Dementia - the simple vegetable cooking hack to lower your risk of developing Alzheimer's - Express

Many weight loss diets claim that eating lower quantities can help you lose weight fast. But, this can actually lead to potential adverse health effects because you are not eating enough quantities of food that is needed to support the basic functions of your body.Unlike many other weight loss diets that deprive you of food, the volumetrics diet emphasises on eating more nutrient-dense foods while still losing weight. Yes, you've read that right- you could eat a lot and still lose weight.

The volumetrics diet is an eating plan that promotes weight loss by eating more foods that are high in fibre, water and low in calories such as fruits, vegetables and soups that will keep you feeling full. The volumetrics diet is based on a book by Dr.Barbara Rolls, a nutrition researcher at Pennsylvania State University. She co-authored the book based on her research.

In her first book, Volumetrics: Feel Full on Fewer Calories, she suggests limiting high-calorie foods and eating various nutrient-dense foods that will keep you satiated with fewer calories.

Her second book, The Volumetrics Eating Plan is a lifestyle guide and cookbook that follows the same principle - eating a lot of low calorie, nutrient-dense foods to lose weight.

The Ultimate Volumetrics Diet is another book that provides new information, recipes and additional tips and tools for readers who want to follow this diet.

The volumetrics diet works by limiting high-calorie foods and eating more nutrient-dense foods which are low in calories that will keep you feeling full for longer so that you don't have any hunger pangs often. This diet focuses on healthy eating patterns rather than restricting any foods.

You also need to exercise for 30-60 minutes every day if you are following the volumetrics diet.

In the volumetrics diet, foods are divided into four categories based on their calorie density:

Category one (very low calorie density) - This category consists of foods that are very low-density such as fruits, non-starchy vegetables like broccoli, tomato and mushroom, non-fat milk and broth-based soups.

Category two (low calorie density) - This includes eating reasonable portions of whole grains, legumes, lean protein and low-fat dairy.

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Category three (medium calorie density) - This includes eating small portion of foods like desserts, bread, cheese, ice-cream, high-fat meat, etc.

Category four (high calorie density) - In this category foods are eaten occasionally, which includes nuts, oil, butter, fried foods, cookies and candy.

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Very few research studies have shown the association of volumetrics diet with weight loss.

According to a study, low calorie density foods such as fruits and vegetables contain a lot of water which when eaten in large quantities can aid in managing weight because the water content in these foods will keep you feeling full for longer [3].

Another study published in the journal Eating Behaviours showed that eating a diet low in calorie density that includes foods such as vegetables and whole grains may help in weight management [4].

As per another study, consumption of foods with low calorie density has been linked to an increase in weight loss in obese people [5].

Another study showed that overweight and obese women who consumed low calorie density foods increased feelings of fullness and decreased hunger, which contributed to losing weight [6].

Nutritional foods that are low in calories are high in fibre and other essential nutrients which will provide your body with essential vitamins and minerals and may prevent nutritional deficiencies. As mentioned earlier, along with healthy eating the diet also encourages physical activity which can help boost your weight loss efforts [7].

Also, when you are following the volumetrics diet, you have to limit the consumption of processed foods as they are high in calories and they lack essential nutrients. And studies have shown that eating processed foods can increase the risk of obesity, heart disease and several other health problems [8] [9].

However, there are few drawbacks to the volumetrics diet as well. It requires a lot of time and energy when it comes to planning and preparing meals at home and calculating your meals calorie density as suggested in the book. People with a busy lifestyle may find it difficult to follow this diet.

Also, this diet restricts foods high in healthy fats such as nuts and oils. These foods contain monounsaturated and polyunsaturated fats which are beneficial for your body [10] [11].

Indian Diet For Weight Loss: Foods To Eat, Foods To Avoid And More

The volumetrics diet can work for people who are looking for long term sustainable weight loss plan. Also, this diet doesn't restrict any foods; it suggests eating high calorie foods in smaller portions, so it can be considered a good option for people who are trying to lose weight. However, before you start following this weight loss diet, it is recommended to consult your doctor first.

Fresh fruits like apples, oranges, bananas, peaches, berries and pears. Fresh non-starchy vegetables like broccoli, tomato, carrot and kale. Broth-based soups like chicken soup, vegetable soup and lentil soup. Non-fat dairy products. Black coffee Unsweetened tea Foods that can be eaten in moderation are whole grains, legumes, starchy veggies and lean protein.

High-fat meat Refined carbohydrates like white rice, white bread and white pasta Full-fat dairy products Nuts Oils Processed foods

What Is Kate Middleton's Weight Loss Diet?

Common FAQs

Q. When was the volumetrics diet created?

A. Dr. Barbara Rolls, a nutrition researcher at Pennsylvania State University developed the volumetrics diet based on her research. She co-authored the first book Volumetrics: Feel Full on Fewer Calories, which was published in 2000.

Q. What can you eat on the volumetrics diet?

A. Apples, oranges, bananas, peaches, berries, pears, broccoli, tomato, carrot, kale, chicken soup, vegetable soup and lentil soup.

Also Read:

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Link:
What Is The Volumetrics Diet? Does It Work For Weight Loss? - Yahoo India News

Start your day on a healthy foot by meal prepping these three high-protein breakfast recipes ahead of time.

Image Credit: VeselovaElena/iStock/GettyImages

Our Breakfast Meal Prep series streamlines mornings by giving you the shopping lists and recipes you need to prep easy, nutritious breakfasts for the whole week.

If you're trying to get lean, you know eating enough protein is important for plenty of reasons.

Of the three macronutrients, protein can boost your metabolism the most, as explained by an April 2015 study in the American Journal of Clinical Nutrition. Compared to carbohydrates and fats, protein is also the most satiating.

But when it comes to eating protein, our diets are askew.

We usually backload our diets with protein-rich foods as in, lunch and dinner are higher in protein and our breakfasts tend to be carb-heavy, a June 2014 study in the Journal of Nutrition confirms.

Are You Getting Enough Protein?

Track your macros by logging your meals on the MyPlate app. Download now to fine-tune your diet today!

This is a problem because spreading our protein intake throughout the day versus eating most of it at lunch and dinner helps keep us lean and allows our muscles to grow more effectively.

By meal prepping high-protein breakfasts in advance, you're setting yourself up for success.

You'll actually eat a more balanced breakfast no, chomping on a sugary granola bar on the way out the door isn't the way to go and have a greater chance of reaching your health goals.

To get you started, we've created three high-protein breakfasts recipes and the best part is you only need eight ingredients to make all three.

Each recipe has 25 grams of protein or more per serving, so you can count on these breakfasts to keep you satiated throughout the morning.

This week, you'll be making Buckwheat Pancakes With Blueberry Compote, Blueberry-Banana Smoothie and Creamy Kale and Buckwheat Breakfast Bowl.

You can count on these breakfasts to last you all week. All you need to make them are eight easy-to-find ingredients (and a few more common staples, such as spices, you probably already have at home) to make all three meals.

Either buy these online or shop for them at your local grocery store. Click here for a printer-friendly version of this week's grocery list!

Make sure you've got your containers, so you can save your meal prep leftovers properly. For this week's recipes, we recommend the following containers.

1. Buckwheat Pancakes With Blueberry Compote

These dietitian-crafted pancakes ditch the sugary toppings and call for an easy and delicious homemade blueberry compote.

Image Credit: Serbogachuk/iStock/GettyImages

Most pancakes are high in refined carbs and added sugar but we gave these a healthy makeover by using buckwheat as the base and sweetening with blueberries instead of syrup.

Buckwheat is a whole grain that provides both protein and fiber. Eggs, milk and protein powder are what help bump up the protein in this dish as well each fluffy stack has 27 grams!

Recipe yields 3 servings for 3 days of the week.

Store pancakes in an airtight container for two to three days in the fridge or up to three months in the freezer.

You'll also want to store the blueberry sauce separately to keep the pancakes from getting mushy. The OXO 2-cup Smart Seal Glass Round Container will do the job.

2. Blueberry-Banana Smoothie

You'll need to grab a large mason jar or tall cup for this fruity smoothie one serving is generous and more filling than your average cup.

Image Credit: Amguy/iStock/GettyImages

If you grab a smoothie on the way to work, there's a good chance it's filled with juice, sweetened milk, honey and other sugary ingredients.

We made this a fruit-and-veg-packed smoothie that's high in fiber and low in added sugar, all while providing 27 grams of protein per large cup. We used frozen blueberries in this recipe, but any frozen fruit you like will do.

Recipe yields 2 servings for 2 days of the week.

Store the fruits and vegetables in an airtight freezer bag, like the Stasher Reusable Silicone Stand-Up Bag. That way, when you're ready for a smoothie, all you have to do is dump the ingredients into the blender with some liquid and press on.

The smoothie ingredients will keep in the freezer for eight to 12 months.

3. Creamy Kale and Buckwheat Breakfast Bowl

While this recipe calls for kale, you can definitely add sauteed mushrooms to this bowl to bump up its hearty factor.

Image Credit: bhofack2/iStock/GettyImages

We love cooking with buckwheat because it's a hardier whole grain and it's high in fiber 6 grams per cup cooked.

By preparing the grain with milk instead of water, you're not only adding extra creaminess to pair with the cheese, but you're also adding a hefty dose of filling protein. Each serving has 25 grams of protein.

Recipe yields 2 servings for 2 days of the week.

Store your cooked buckwheat bowl in an airtight container, like the Pyrex Simply Store 3-cup Rectangular Glass Food Storage Dish, for three to four days in the fridge or up to two months in the freezer until you're ready to enjoy.

Click below to pin and save these recipes for later.

Image Credit: LIVESTRONG.com Creative

Continue reading here:
How to Meal Prep for a Week of Metabolism-Igniting Breakfasts With 25 Grams of Protein or More - LIVESTRONG.COM