As the highly contagious coronavirus continues to run its course, the question on everyones mind is how to stay infection-free. There are the Centers for Disease Control basics, but eating well (or not) makes a difference, too. A healthy diet wont prevent the coronavirus, but it can help strengthen your immune system and a less healthy diet can undermine it.

Your immune system is like an army with very sophisticated weapons in the form of cells and other compounds. For this army to function optimally, it needs a steady stream of supplies, which you get through your diet.

The best diet for your immune system is a minimally-processed, mostly plant-based diet one that's about 75% plant foods. Keep in mind that youre also better off getting the nutrients you need from your plate rather than a pill bottle, though select supplements may be useful in some cases, such as to ensure you get the necessary amount of vitamin D, a nutrient thats only found in a limited number of foods.

Heres how to eat to support your immune system.

Various building blocks for your immune systems machinery come from fruits and vegetables. Some of the key immune-strengthening nutrients in these foods include vitamin C, beta carotene (the precursor to vitamin A) and certain B vitamins, like folate. Many fruits and veggies also supply polyphenols, antioxidants that get broken down into food and contribute to healthy gut bacteria. These compounds, which are also found in other plant foods (like extra virgin olive oil, whole grains, pulses, tea and coffee) help your beneficial bacteria flourish. They also help optimize your gut environment, which is where up to 80% of your immune cells are located.

Polyphenols work their immune-enhancing benefits in other ways too. For example, they calibrate pro- and anti-inflammatory cytokines. In severe cases of COVID-19, the pro-inflammatory cytokines take over and may be responsible for causing death in some instances.

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Fruits and vegetables are some of the best foods for the immune system. When choosing fruits and veggies, seek out a variety of options. Go for fresh, frozen, dried and canned fruits and veggies of all colors. Dont forget that juices like 100% OJ, pomegranate juice and vegetable juice can also help you reach your fruit and veggie goals, which for most people is a minimum of two cups of fruit and two and half cups of veggies each day.

Whole grains (including oats, quinoa, brown rice and whole wheat) do their part by supplying nutrients like folate, magnesium, selenium and iron to your immune system. A study published in BMJ Gut suggests that whole grains can help regulate inflammation, which contributes to the development of a multitude of diseases, including type 2 diabetes. The same study showed that eating whole grains instead of refined grains led to weight loss among overweight people. The authors suggested this swap may be a helpful strategy for reaching a healthier weight. Since we know that COVID-19 produces more serious illness among those with type 2 diabetes and those who are severely obese (with a BMI over 40), swapping refined pasta, bread, crackers, cereal and rice for a whole grain version is an easy and smart upgrade.

All types of nuts and seeds (plus their butters), avocados and olives (and their oils) and oily fish (such as salmon and sardines) help regulate your bodys inflammatory process. Depending on the specific food, it may also supply key nutrients (such as selenium, vitamin E, zinc, iron or magnesium) that are involved in optimal immune cell functioning. Use these foods to help punch up your meal. For example, saute veggies in extra virgin olive oil and top with some chopped nuts or hemp seeds.

Pulses, which include beans, legumes and dried peas, are whole food and shelf-stable forms of plant-based proteins that supply immune-optimizing nutrients, including fiber, magnesium and iron. Whether youre actively trying to cut back on meat or just trying to stretch your meat (and food budget) further, these foods will help. Other whole food forms of plant-based protein include tofu and edamame.

If youre new to these foods, try serving them in familiar ways. For example, make a black bean quesadilla, toss shelled edamame into a favorite stir-fry, or use hummus (a chickpea puree) as a sandwich spread. Though theres nothing wrong with the convenience of fake meat products (like the Beyond Burger), these foods are heavily processed, so its generally better to choose whole-food forms of plant-based proteins instead.

The US Dietary Guidelines recommend eating seafood twice a week and this advice can help your immune health too. Seafood supplies anti-inflammatory omega-3 fatty acids and other nutrients, including magnesium and zinc, that help support your immune system. Plus, when you replace red meat, which is high in pro-inflammatory saturated fats, with seafood you can help keep chronic inflammation in check.

Yogurt, sauerkraut, kombucha and kimchi are examples of fermented foods that supply beneficial bacteria to your gut. According to one review, supplementing with probiotics, such as the ones found in fermented foods, helped prevent upper respiratory infections and shaved about two days off of the recovery period among the people who did get sick compared with those who took a placebo (a fake treatment).

To keep your immune system strong, its also a good idea to limit these foods, which all play a role in weakening your defenses.

Whether from desserts, sugary drinks or sneakier sources like plant-based milks, whole grain cereals or yogurts, a high-sugar diet may tamp down your immune response.

Too much alcohol can weaken your immune system. It has also been linked with a higher chance of respiratory infections. Stick to a drink (for women) or two (for men) a day.

The majority of sodium in your diet comes from these foods and research suggests that excess salt might undermine your immune systems ability to cope with an invader. Heavily processed foods are also made with refined grains, which alter your metabolic response and can ultimately leave you more susceptible to serious infections. Some major culprits include fast food meals, pizza and chips.

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Believe it or not, there is quite a bit of science behind stress eating. Stress and weight gain have been studied for many years, especially the link between stress and the obesity epidemic. According to this Global Emotions Report from Gallup, stress levels for Americans are significantly higher than the global average. And with updated government reports showing that more than 40% of people in the United States are obese, there very well could be a connection between this and our stress levels.

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Stress eating, often synonymous with emotional eating, is the act of eating food in response to feelings. This typically occurs when you may not even be truly hungry, but some sort of emotion triggers you to eat more. When we feel stressed (be it physical or psychological), our body releases a steroid hormone known as cortisol. This hormone has several roles in the body, including helping to control blood sugar levels and regulate metabolism. A short-term activation of your stress system is fine and can actually suppress your appetite. But chronic stress (think financial issues, constant bickering with a spouse or friend, or work pressure) can lead to high levels of cortisol that stay elevated, which subsequently increases blood sugar and appetite. This in turn can make you crave sugary foods or even fatty/greasy foods, which both tend to be very high calorically and can lead to excess weight gain, as well as a negative relationship with food.

I like to look at cravings by whether they are coming from above the neck or below the neck. Above the neck cravings are emotional, often come on suddenly and aren't satisfied even after a full meal. If you give in to above the neck cravings, they may sometimes trigger feelings of shame and guilt, and you may feel like you have absolutely no control over your food choices.

Below the neck cravings are not emotional, but rather a sign of physical hunger. It builds gradually and many food options sound appealing. Once you're sensibly full, the cravings go away. Below the neck cravings aren't associated with any feelings of guilt or anger, but rather you feel satisfied and maybe relieved after eating that particular food or meal.

Sometimes, these cravings may be hard to distinguish between. Has overeating sugary foods at night become a habit or does your body really crave them? Have you been training your body by giving in to those above the neck cravings every night to expect a surge of sugary foods, only to create almost a dependency and need for the food at a certain time of the day? Think back to when this habit started and try to practice mindful eating to be more in tune with your body and its true physical hunger needs.

The key to getting rid of emotional eating is to slow down, identify what's causing the craving, and make gradual changes. Try to keep those "temptation foods" in the back of the pantry where you can see them, and bring the healthy items front and center. You know your body and mind better than anyone else, so maybe that "out of sight, out of mind" mentality works best for you and keeping junk food out of the house is best. Make sure to eat three balanced meals daily and avoid skipping meals, as this can lead to overeating later on in the day. When it comes to any habit, it's hard to quit something cold turkey and not replace it with another action. Find something else to do that's more productive and can foster the creation of new healthy habits, like:

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Sun is bad for you. Everything our parents said was good is bad. Sun, milk, red meat college. Annie Hall

What Woody Allens character Alvy Singer uttered in his Academy Award-winning film is relatable since so much of what we believe is healthy has actually been deemed harmful for us. What should we consume? Are eggs essential, or are they cholesterol bombs? Does coffee help ward off ailments or cause the jitters? What activities should we engage in?

Dr. Gregory Charlop has much of it covered in his new book Why Doctors Skip Breakfast: Wellness Tips to Reverse Aging, Treat Depression, and Get a Good Nights Sleep.

Charlop, 45, an anesthesiologist and expert in wellness and nutrition, details why fasting is healthy and reveals what those with longevity have in common and what we should absolutely not skimp on in order to be at our best.

Most of us grew up with the adage that breakfast is the most important meal of the day. Whats with doctors skipping breakfast?

The concept that breakfast is the most important meal of the day came from Dr. (John Harvey) Kellogg, who invented corn flakes. He was a doctor, but he was also a brilliant marketer! He made a big deal out of breakfast so people would buy his cereal 100 years ago. But modern research indicates that we dont need breakfast, especially the sugary kind of food that is often for breakfast, and that fasting is good for you in so many ways. If you can go 16 hours between meals, youll be fine.

But that means set times for meals are out the door.

If you have dinner Monday at 6 p.m., then you can have lunch at noon. I understand its not ideal for everyone since some people like to eat with colleagues in the morning or families have a dinner at 6 p.m. every night.

Considering how on the go, pre-coronavirus, everyone was, its more feasible since busy families tend to be running everywhere.

Thats true, but its not so much about when you eat. My dad loves breakfast, but thats his big meal of the day. If you fast for much of the rest of the day, youre good.

So fasting is better for your body than say the paleo diet?

Yes. And people who fast lose weight easier. Youre consuming less calories. If you eat less and exercise more, youll have more energy. Regarding paleo, one of the reasons people do the paleo diet is to increase their ketone levels. A high level of ketones are good for your brain. Instead of going paleo, you can drink ketones. You can order ketone esters on Amazon.

Will fasting prolong your life?

Every indication indicates that fasting will give you a longer life span.

You have 7-year-old twins. Would you recommend that children, who are obviously developing, fast?

Children should not be fasting. Children are one of two groups who shouldnt fast. The other group is professional athletes who need to consume.

Were you a typical child when it came to nutrition?

No. I remember being at a birthday party when I was 9 at a skating rink. I refused to eat the birthday cake. I knew that I already had too much sugar. My parents couldnt believe this! I didnt like sugar! When I was 10, I got into a debate with my school principal about artificial sweeteners. I told him it was like eating poison.

What do we know now about aging that we didnt know in the past?

Thanks to groundbreaking research from Harvard and USC, we understand what causes us to age and how we can reverse aging. My book tells you what foods, medicine and lab tests you need to take to look and feel great. What we thought was that the body gradually decays. We were right about certain things, such as smoking definitely shortens your time. But in terms of aging, there are certain factors. There are zombie cells. You develop those as you get older. You have more of those because of your diet, but you can get rid of those with the right supplements. Another important factor is telomeres, which are structures at the end of a chromosome. Shorter telomeres are markers for old cells. You can do things to prevent the shortening telomeres, and you can lengthen them.

What can we do to lengthen them?

Meditation can lengthen them. I discovered that the common denominator between many successful people and those who live a long life is they meditate. Its very good for the mind and body.

There are two schools of thought on sleep. Theres the notion that seven to eight hours a night is necessary. And then there are those who insist that as little sleep as possible is what drives them. I have a friend who boasts about how much he accomplishes by sleeping four hours a night, but it sounds like hes killing himself slowly. Proper rest seems essential. What should we do about sleep?

You hit the nail on the head regarding sleep. It is critical for people to get enough sleep. We all need seven to eight hours a night. People who wear lack of sleep as a badge of honor are fooling themselves. Getting enough sleep isnt just important for humans but also for animals.

Aside from the obvious, what are the negative effects of lack of sleep?

Sleep deprivation increases the risk of dementia, Alzheimers and cancer. Sleep deprivation also ages a person and causes depression. Your friend is slowly killing himself.

How harmful is soda consumption?

Soda is pretty poisonous. If you have just one can of soda a day, it increases your risk of death. Thats so for regular and diet soda.

Diet soda is full of chemicals, which obviously are bad for you. Whats another reason to avoid diet pop?

The artificial sweetener causes your brain to crave sugar. You might drink a diet soda and shortly thereafter have an overwhelming desire to eat a pie. Artificial sweeteners and sugar cause obesity.

Sparkling water is a good substitute for soda, which takes us to what can we drink during a 16-hour fast.

You can certainly drink sparkling water, chamomile tea and coffee. Black coffee is very good for you.

Thats interesting since coffee was like the egg since years ago the question was if caffeinated coffee was harmful.

Black coffee is very healthy. Coffee reduces the chances of getting Parkinsons disease and certain types of cancers. It decreases the risk of auto-immune deficiency.

What else should we add to our diet?

Herbs and spices, such as turmeric, oregano and garlic. Add it to your food. It adds flavor and is so good for your body. Also, olive oil is very good for you. So get enough sleep, fast, and enjoy moderate exercise.

So does that mean that extreme exercise, such as running a marathon, is bad for us?

Running a marathon doesnt lengthen our lives. It shortens our life. Our ancestors didnt run marathons. There was a reason for that.

How do we deal with depression?

Ketamine with good diet and lifestyle choices are the ways to deal with depression. Oral antidepressants arent very effective.

So we can alter the course of our lives.

You control your own destiny. If you alter what you do, you can change your mind and body for the better.

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What the health? Doctor prescribes tips for wellness in his new book - The Spokesman-Review

Sports

Lorena Torres, performance director for the Philadelphia 76ers, shares how shes making sure the team is supported at home.

Sixers performance director Lorena Torres in the weight room with Ben Simmons before the coronavirus pandemic. / Photograph by 76ers photographer Alex Subers.

Over two months ago, the NBA announced it would be suspending the remainder of the season due to the coronavirus pandemic. The decision came minutes after the Sixers beat the Pistons at home, leaving players, staff, and fans wondering when or if games would ever resume.

Since the hiatus, Sixers players and staff have pivoted their in-person operations, so that the team could continue working out and eating well in the comforts of their own homes. To find out how exactly the Sixers have adjusted their fitness and nutrition routines, we chatted with Lorena Torres, the teams performance director, about keeping the players healthy amid a suspended season. Shes also tweeting out exercise training plans, so if youre looking to work out like the Sixers, head to her Twitter.

Philadelphia magazine: In a pre-COVID world, what did your typical day look like?Torres: My role involves overseeing everything related to performance that isnt basketball itself: running both our strength and conditioning program and our sports science program, balancing players intensity and recovery loads, tracking their nutrition, and monitoring their mental health.

Because my job is very player-centered, I spend a lot of time with the guys. If I didnt, I wouldnt know how to best serve their individual needs or build trust. With that said, I typically spent my days [prior to the suspended season] supervising players in the weight room and on the court, eating breakfast with the team, meeting with coaches to discuss progress and get feedback.

How did your role change once the pandemic hit?When the NBA first suspended the season, my main role was to support the organization in every way I could. The focus shifted from having a successful season to supporting the health and safety of the team.

The night of the announcement, I was drafting up individualized workout plans for each player, making sure theyd have their supplements, working to get them at-home gym equipment, and coordinating meal planning with our team executive chef, JaeHee Cho. Basically, I was making sure the team had everything they needed regarding fitness and nutrition while at home.

Watch 76ers Executive Chef JaeHee Cho teach you how to whip up a French omelette here:

So what kind of nutritional guidance are they following?Weve provided individualized nutritional guidelines and support for all of our players, whether theyve remained in the Philadelphia area or returned to their homes across the country. Across the board, they are all eating a diet thats rich in vitamins and nutrients, low in sugar and includes a combination of protein and healthy carbohydrates. For those who remain in market, we offer a service that delivers balanced meals prepared by our team kitchen staff.

We have some players who are vegetarians, others with allergies, so each meal plan is adapted to make sure they are getting what their bodies need. For those out of market, we give them general recommendations for calorie intake and the type of foods they should be eating. And something often overlooked that is so important is hydration. When theyre training they must be consuming even more water to recover and stay hydrated.

Torres with Matisse Thybulle before the coronavirus pandemic. / Photograph by 76ers photographer Alex Subers.

What do the players at-home workouts look like?Our goal has been to provide our players with as many resources as possible to train in these unique circumstances. This includes providing players with both strength and cardio equipment, as well as workouts they can do in their homes. Its important to remember that each workout is personalized to fit the individual needs of our athletes, and some plays prefer stationary bikes, others like ellipticals or step machines.

In general, though, their daily workouts include a combination of cardio and strength training. We also recognize that this situation has required all of us to make substantial changes to our lives, so weve also encouraged players to include meditation and yoga to prioritize their mental health, too.

What do you imagine the first day back to basketball will look like?Everything is so uncertain in the world right now, and we are constantly asking, When are we coming back? and Who is going to be allowed to play? [Despite the unknowns,] the health and safety of our players and staff will remain paramount as we move forward. Im in daily communication with my staff and we are scenario planning for what a safe return to play may look like. Its truly a collaborative effort between the coaches, trainers, medical staff, front office, and the NBA.

When we do return, the first thing we will do is assess the players with technology to see where their bodies are physically and then well go from there. Theyve been at home for a long period of time, and were just making sure that when they come back, the players are protected and progressing safely, and that were supporting their long-term health and wellness.

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COVID-19 pandemic has spread across more than 180 countries with more than 4 million infected and 250,000 casualties. Covid-19 has created havoc on the national health system of all the affected countries and the economy has come almost to a standstill. People have been forced to stay in lockdowns across most of the affected nations. People who have got infected are facing a tough time and the people who are so far safe from catching it are struggling as well.

It has affected the mental health of most of the world population. People have to follow a new norm of social distancing, washing hands repeatedly. Behavioral changes required to fight this pandemic are taking a toll on mental well-being. Due to lockdowns, physical activity has reduced and that is going to harm your physical well-being.

We must be active mentally and physically in whatever possible ways. During these uncertain and equally distressing times, you need to follow all the strategies that minimize your stress levels and helps you to eliminate anxiety.

An adequate good quality sleep daily is essential for your physical and mental well-being in the normal world, with the world facing COVID-19 pandemic and its impact is adding to the anxiety and increasing stress levels for people, getting adequate amounts of good quality sleep is more important now than ever.Here are five proven tips that you should follow to have a good nights rest amid the COVID-19 pandemic.

You should set a schedule and make it a routine to help you to ease your mind. In uncertain times, following a routine is going to be of great help for your mind and body to set to a pattern and avoid anxiety and increased stress levels.You should follow a schedule for work, eating, exercising, entertainment, and most importantly sleep.You should follow good sleep hygiene, have a bedtime ritual like brushing your teeth, washing your face, applying lotion.Since most of us are at home during the lockdowns, you should not fall prey to the temptation of taking naps during the day. Daytime naps are bad for your good quality sleep during the night.

Your bedroom should serve as a perfect sleep environment that helps you to relax, helps you in reducing stress levels, and get rid of the anxiety that has been forced upon you due to pandemic.As per some sleep experts, your mind must create an association between bed and sleep. They recommend that the bedroom should only be used for sleep and intimate moments.

During pandemic forced lockdowns, if you are working from home, you should ensure that work stays out of your bedroom. Also, you should ensure that your bedroom doesnt become your entertainment zone, all the electronic gadgets like TV, laptop, gaming devices, and tablets should be kept out of the bedroom for getting good quality sleep.

Your bedroom should be cool, no external lights should pierce in and no outside noise should enter to disturb your sleep.Above all, your bedroom should have a perfect bed with a good mattress. A good mattress should be able to support your body perfectly and should be able to regulate air to keep you cool and not sweat when you are asleep. Check out this article from Sleep Standards to find the right mattress for yourself.

With you being stuck at home under the lockdown, it becomes imperative that you get enough natural light. You should ensure that you expose yourself to natural light and dont stay indoor under artificial lights. Exposure to light helps your brain to regulate your circadian rhythm so that your body follows a regular sleep cycle. As you are dealing with disruptions to your usual daily life, you should ensure that your brain is exposed to light-based cues to have a positive effect on your sleep cycle.

You should open windows, close the curtains and blinds to let the light come inside your home during the day.

One important that you need to take care of is that you should avoid exposing yourself to blue light emitted from your electronic gadgets very close to your bedtime. You should avoid using electronic devices (Laptop, cell phone, etc) at least an hour before your bedtime.

During uncertain times it becomes more vital that your mind stays calm, alert, and sharp. You should meditate and do mindfulness activity to keep stress and anxiety out. You wont be able to get a good nights rest if your mind is stressed and anxious.

Also, you should not allow challenging circumstances to throw your work-out schedule out of gear. You should ensure that you do enough exercise at home, it will also take your mind of what is happening around the world due to the COVID-19 pandemic. Staying active always helps to achieve good quality sleep during the night.

You should ensure you maintain social distancing if going out for a walk, or jog as part of your exercise routine.

You should do heavy exercises only in the morning and should only do light stretching or light exercises in the afternoon or evening.

There are lots of resources available online that should be able to guide you in meditation and exercising.

During COVID-19 pandemic forced lockdowns you have to adjust to what you can buy and what is available for you to eat. With no restaurants or bars open, you cant go out to eat or drink.

You should maintain a healthy diet that will help you to get a good nights rest.

You should be very cautious with the intake of caffeine-laden foods and drinks and, alcoholic drinks. You should avoid caffeine-laden food and drinks in the evening as they may spoil your sleep.

You should avoid binge eating as well as not having more meals than your usual intake.

The world is going through difficult times because of the COVID-19 pandemic. Being constantly at home due to lockdowns takes a toll on your mental and physical health, it is highly required that you follow these proven tips for having a good nights rest daily.

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5 proven-tips to have a good night's rest amid COVID-19 pandemic - Big Easy Magazine

Dates, a symbol of abundance and a rich source of fiber, potassium and calcium, have been the staple food of Ramadan tables ever since Prophet Muhammad advised fellow Muslims to break their fasts with the sacred fruit. Native to the Middle East and tropical and desert climates, dates have many types from sweet and fleshy Safawis and flaky yet chewy Khudris to juicy Medjools aka the "queen of dates," there is a type for everyone out there.

Besides being delicious, dates are truly a remedial reserve, especially when it comes to fasting. Thanks to their high carbohydrate content that packs a lot of energy in such a small volume, they help to quickly renew empty carbohydrate stores, suppress sugar cravings and thus help you control your appetite throughout the day.

High in body-building amino acids, vitamins A, B and C, as well as many minerals such as potassium, magnesium, calcium, sodium, iron, zinc, copper and selenium, dates are truly a powerhouse of nutrients. However, they are also mostly made up of simple carbohydrates, mainly glucose and fructose, therefore like all foods, moderation is key when it comes to eating dates. Nutrition and dietetic specialist Demet Cerit of Acbadem Atakent Hospital said excessive consumption of the sweet, syrupy fruit can lead to weight gain and imbalances in blood sugar.

Consuming a portion of dates, which is just two to three pieces, 1-1.5 hours after dinner is fine though, she said but cautioned to watch out for added sugars in the form of glucose syrup, which is used to sweeten and brighten dates.

Bar diabetics and those with insulin resistance, the health benefits of dates far outweigh its naturally high sugar content. Here are a few reasons why we should eat dates regularly, according to Cerit.

Helps you feel full

Dates are fruits rich in soluble dietary fibers, especially pectin. So how does this prolong satiety? Well, these fibers, which attract water, increase the fluidity of stomach content, therefore prolonging the time it spends in the stomach and provides a feeling of fullness, Cerit said. By including food high in fiber, such as dates in your iftars and sahurs and overall diet, as well as support this fiber intake by consuming plenty of water, you will have greater control over your appetite and be fuller for longer, she added.

Supports immunity

Studies show that dates can have a stimulating effect on the immune system. This effect of dates is associated with their beta-glucan content, which is a polysaccharide, the better and more complex type of carbohydrates doctors advise we should consume. In addition, dates also contain high amounts of phenolic compounds and carotenoids (both which have great cancer-fighting properties) as well as vitamins, all of which are thought to play a role in supporting the immune system thanks to their antimicrobial effects and antioxidant properties.

Sugar cravings no more

After prolonged periods of hunger or fasting, our body directs us toward sources with high carbohydrates, namely sweet foods, so that our blood sugar can rapidly return to its normal levels and replace those empty food stores.

However, to prevent weight gain and avoid irregularities related to blood sugar, using the natural sugar content of fruits (instead of artificial sweets) to meet our needs for something sweet. With their distinctive flavor and rich sweetness, dates can be a good choice for all your dessert needs, Cerit said.

Constipation relief

Foods such as dates with high dietary fiber should have an important part in a healthy diet. To keep everything running smoothly, dieticians recommend consuming at least 20 to 30 grams of fiber a day. Studies have shown that upping your dietary fiber intake increases stool volume and shortens its intestinal transit time, thereby helping prevent dreaded constipation. In Ramadan, you might as well take advantage of the rich fiber content of dates to aid digestion and prevent consideration, which is a frequent and unfortunate side effect of reduced food and water consumption during this period.

Good for the heart

Dates are known as an excellent source of potassium, an essential mineral responsible for maintaining fluid and electrolyte balance in the body. Potassium is involved in ensuring neural conduction, regulating our pulse and blood pressure. Research reveals that a diet rich in potassium helps to lower blood pressure, maintain cardiovascular health and reduces the risk of stroke.

Protect against eye diseases

Dates also contain compounds that help stop age-related eye diseases from developing. Studies have shown that dates are a strong source of zeaxanthin and lutein, which are types of carotenoids present in eye tissue and have antioxidant properties. Therefore, these compounds are thought to be useful in preventing the development of cataract and macular degeneration (macula: the central part of the retina) in elderly individuals.

Nervous system and energy

Dates, which contain moderate levels of B1, vitamin B2 and niacin (B3), as well as vitamin B6, help us meet our daily vitamin B needs. The aforementioned B vitamins are involved in metabolizing carbohydrates, proteins and fats, i.e. getting energy from these nutrients. They also play an important role in the healthy functioning of the nervous system. When you are running low on these vitamins, you will most likely complain about fluctuating and decreased energy levels, weakness, fatigue and concentration problems. This is all the more important when you are fasting when brain fog is a real challenge.

Key for strong bones

When it comes to bone health, the first mineral that comes to mind is calcium. Cerit said calcium absorption is just as important as its intake.

Calcium and phosphorus are two minerals that work together to protect bone health and their absorption increases when taken together. Consuming dates, which contain minerals such as calcium, magnesium and zinc as well as phosphorus, daily helps us improve our bone health and prevent conditions such as osteoporosis, Cerit said.

Fresh or dried, eat year-round

Though the nutritional value of dates depends on their type, whether they are fresh or dried, their degree of maturity and their growing conditions, dates are nutrition superstars. Thanks to their accessibility and long shelf life, they are mostly consumed when ripe and then dried.

Stating that while fresh dates are richer in protein and phenolic compounds, they do slightly lose some antioxidants and have a higher carbohydrate content when ripe and dried, Cerit said they are still highly beneficial for our overall health and the loss is minuscule. So consume this fruit "not only in Ramadan but also year-round, both fresh and dried," she added.

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8 reasons you should be eating dates, the fruit of Ramadan year-round | Daily Sabah - Daily Sabah

Baby news!Joaquin Phoenix and Rooney Mara are expecting their first baby, and everyone wants to know: Will they raise theirbundle of joy vegan? It seems we will find out soon enough since the couple is rumored to be expecting. Reports say that their first child is duethis fall.

Page Six (our go-to site for celebrity news) reported on Monday thatMara "may be as far as six months along in her pregnancy." Phoenix and Mara went under the radar after awards show season ended and have been rarely spotted during the quarantine.We last saw the couple when Phoenix and Mara showed up at a farm in California and rescued a cow and her newborn calfnamed then Liberty and Indigo, and asked fans to fund them on the occasion of Mother's Day.

The super-privatecouple hasn't confirmed the exciting news, but Mara was seen out and aboutwearing a baggyoutfit that got the rumor mill churning. Twitter fans were immediately piecing together if The Girlwith the Dragon Tattoostar was actually pregnant or just hiding a Quarantine tummy (unlikely). One Twitter commenter said, "Rooney Mara may be pregnant but it may also simply be that she enjoys dressing like a hobo."

Phoenix and Mara started dating in 2018 and shortly after moved in together. Phoenix gushed to Vanity Fairlast Fall, "She's the only girl I ever looked up on the Internet... We were just friends, email friends. I'd never done that. Never looked up a girl online."

The couple is rumored to be engaged and noannouncement has come from their teams, but the engagement seemed to be confirmed after Mara was seen wearing aring on her engagement finger. It seems the couple will stay engaged and aren't rushing down the aisle. A source told Us Weekly, Theyre never going to get married because they think marriage is too mainstream.

Though Phoenix and Mara are known as private people, they have never been shy about their role as animal rights activists.Phoenix has been vegan since he was three-years-old andconsistently is using his platform to encourage people to ditch the dairy and go vegan.Rooney Mara, also a long-time vegan, as is her sister Kate Mara, shook the farming industry after joiningforces with Animal Equalityto expose factory farming.

Together, the couple wrote an op-ed in The Washington Postcritically raising awareness aboutwet markets in Chinaas well as inthe U.S. Phoenix got the nation's attention in his heart-wrenching Oscar acceptance speech where he asked people to consider switching from dairy to plant-based milk in their coffee and understanding the decisions we make as consumers affect the natural and animal world.

After the Oscars, Phoenix and Mara were photographed enjoying a well-deserved break at a plant-based burger joint in a rare moment of pulling the covers back on their relationship.

This past Mother's DayPhoenix and Maraurged people to"adopt the cow and calf" by funding them. We now know that Mother's Day was more special than we thought. The couple may be adopting another calf in honor of new mom, Mara next Mother's Day.

Phoenix and Mara wouldn't be the first to raise their child vegan. LisaBonnet brought up her daughter,Zoe Kravitzon a vegan diet and she stilleats"mostly plant-based." Check out the article below for more plant-based inspiration and to learn how some of your favorite stars liveand eat.

The Beet has also coveredhow to haveahealthy, plant-based pregnancy and raise a child on a vegan diet.

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Joaquin Phoenix and Rooney Mara Expecting Their First Baby - The Beet

Not so long ago, there was an open, healthy dialogue about the way news media worked Hollywood even made movies about it with big stars, Oscar-nominated hits like Broadcast News and Absence of Malice. That was around the time that I was studying to become a journalist, and questions of bias and media ethics were openly, enthusiastically discussed.

It's barely a generation later, and we've evolved with astonishing speed from serious, probing explorations of the news media to casual (and insidious) dismissals of "fake news" an epithet that is no longer the domain of extremist, but is used with alarming frequency by centrist Americans.

There's a suspicion, championed and encouraged by the president himself, that news media are biased, and an assumption that that bias is tilted toward the left. That appears not to be true.

A scene from Broadcast News

An objective analysis of bias in the media shows the reality most mainstream news sources aren't particularly biased, and most do a good job of filtering out their individual perspectives. The problem is that the ones with the biggest audience, the ones that grab the headlines and that get shared on social media, don't have that filter.

Through the late 1990s, there were only a handful of sources for information about what was happening in the world. You could pick up your local newspaper; watch a network newscast; tune in to round-the-clock "headline news" on CNN; or listen to news radio, the primary home of conservative and liberal commentators. In the newspaper or on TV, opinion-driven editorials were clearly labeled as such.

That's not to say there weren't biased sources of information they just weren't considered mainstream "news." This landscape dominated America's information and communication network when I was studying to become a journalist. When I finally became a newspaper reporter, it was only after years of intense training to learn how to write and edit in ways that limited the encroachment of personal thinking into the news.

We were taught how to identify words, phrases, thoughts and ideas that could be misinterpreted as bias and perspective in the news we were covering. When I worked as a city-government reporter, assigned to cover hot-button issues affecting redevelopment of a medium-sized city in Florida, the newspaper I worked for ran a full-page ad in which the publisher endorsed a particular ballot measure. I was incensed; the efforts I had made to be balanced and unbiased about the issue had been undone by the paid endorsement.

Photo by Fred Kearney on

"You can be angry about this," my editor told me. "You should be angry about this. But your job is to report on what happened, not how you feel about it." I was given the task to write, as objectively as I could, about the newspaper's decision to inject itself into local politics. I talked to sources who were shocked and angry about the ad, and I talked to the publisher, who gave me his perspective.

Then we left it for the reader to decide. It was our place to tell readers what had happened, not to decide for them if it was right or wrong.

I've thought about that incident a lot lately, because it's not far off from the challenge the media continue to have: How can you be angry or sad or enthusiastic or excited about the news you see happening, yet report it fairly? How can you keep in mind that there are readers and viewers who don't share your perspectives?

Most news media rise to that challenge a daily basis. But scroll through your social-media feed and it's dominated by CNN, MSNBC, Fox News. These are the equivalent of 24-hour editorial pages, filled with hastily (often angrily) rendered opinions.

Alex Jones of Info Wars

A news diet that consists solely (or mainly) of those outlets is like a nutritional diet that exists only of fats and sugars; it's possible to live on it, but you'll end up desperately sick. And to assume all news outlets exhibit such extreme bias based on watching those news outlets is like assuming all food is unhealthy based on eating at Burger King.

Reporters are human. Because they're human they bring their own perspectives and biases to the work they do. And then, if they're well-trained as journalists, they filter out those biases. They listen. They watch. They observe and report. They question. They analyze and evaluate what is said, and find others who can counter a single voice or perspective.

Theirs is the work that everyone should seek out. "Look for the helpers," Mr. Rogers famously said about dealing with calamity. "You will always find people helping."

When it comes to journalism, look for the fact-tellers. They are at your local newspaper, at your network news affiliate, at news wire services, at network news shows. They are at websites large and small. You can usually tell their work because it is filled with quotes from sources (even anonymous ones, who are never, ever anonymous to the reporter and their editor) and with citations for the information it imparts. Their work will almost always seek multiple perspectives and opposing views. It is information that is carefully gathered and often times hard won by people who are trained to do what they do for a living.

Their facts may or may not be your truth. Whether you like the facts as they are is a different issue altogether. But if you want the best information from which to draw your own conclusions, then do as Mr. Rogers exhorted: Look for the fact-tellers. You will always find them.

J. Joseph Watson is a writer and former journalist, who has worked for daily newspapers in Ohio, Texas, Florida, Pennsylvania, California and Oregon. He is a graduate of the Annenberg School for Communication and Journalism at the University of Southern California.

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Yes, news media bias is very real. And it's harder than ever to separate fact from fiction. - GOOD Magazine

ROME Coronavirus may push an additional 10 million of the worlds children into acute malnutrition. The United Nations World Food Programme (WFP) estimates that the number of young children suffering from this life-threatening form of undernutrition could increase by 20 percent as a result of the COVID-19 pandemic.*

The virus can have a devastating effect on small bodies already weak from poor nutrition. At the same time, the pandemic is having a ruinous effect on vulnerable families relying on a daily wage or a remittance. COVID-related lockdowns and movement restrictions are severely undermining livelihoods, exacerbating existing threats like conflict and weak health systems, making it especially hard for families in poorer nations to afford a nutritious diet.

If we fail to act now, well face devastating loss of life, health and productivity in future generations. Getting nutrition right today will determine whether the consequences of COVID-19 for children will be felt for months, years or even decades to come, says Lauren Landis, WFPs Director of Nutrition.

This years Global Nutrition Report highlights the inequalities inherent in nutrition, with stunting and wasting being most prevalent amongst the poorest communities. Malnourished children, especially those under five years of age, are at risk of being among the primary victims of the pandemic and its socio-economic fallout.

Twenty-two million children under the age of five and pregnant and nursing mothers rely on WFP to provide them with specialised food and micronutrients for the prevention and treatment of malnutrition. WFP is working with governments to monitor populations vulnerable to COVID-19, adapting nutrition support where required. WFP is also working to ensure production of specialized nutritious foods is not disrupted by trade restrictions and is using its deep-field presence to pass information on COVID-19 to communities beyond the reach of fragile health systems.

WFP is ready to scale up its response to prevent and treat acute malnutrition and improve nutritious diets of children but urgently needs US$300 million to do so.

Acute malnutrition is caused by inadequate food consumption or illness, or both, resulting in sudden weight loss that, if untreated, can lead to death.

For an interview with WFPs Director of Nutrition, email Ljubica: ljubica.vujadinovic@wfp.org

Nutrition-related content available:

* WFP projections indicate acute malnutrition in children under five could rise by 20% due to the socio-economic impacts of COVID-19 on food security. This number is a result of food insecurity alone. Impacts from the closure of health facilities will increase the rates even further.

# # #

The United Nations World Food Programme is the worlds largest humanitarian organization, saving lives in emergencies, building prosperity and supporting a sustainable future for people recovering from conflict, disasters and the impact of climate change.

Follow us on Twitter @wfp_media

For more information please contact (email address: firstname.lastname@wfp.org):

Isheeta Sumra, WFP/ Rome, Tel. +39 347 1814398

Bettina Luescher WFP/ Berlin, Mob. +49 160. 9926 1730Elisabeth Byrs, WFP/ Geneva, Mob. +41 79 842 8057

Jane Howard, WFP/ London, Mob. +44 (0)796 8008 474Shaza Moghraby, WFP/New York, Mob. + 1 929 289 9867

Steve Taravella, WFP/ Washington, Mob. +1 202 770 5993

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Coronavirus threatens global surge in malnutrition, jeopardizing future of an extra 10 million children - World - ReliefWeb

Quade Cooper has revealed he and ex-All Black Sonny Bill Williams are only tucking into steak and oysters to keep themselves in top shape.

Getty-Images

Quade Cooper and Jack McInnes trade blows during their heavyweight bout at Adelaide Oval on February 3, 2017 in Adelaide.

Former Wallaby Cooper, who is now contracted to Japanese club Kintestu Liners in the Top League competition, said he and Williams have spent the last eight months ignoring vegetables, fruits and carbohydrates because they are trying a diet that better suits their requirements.

And Cooper, who previously represented the Melbourne Rebels and the Queensland Reds in Super Rugby, reckons hes in the best shape of his life.

The 32-year-old, who like Williams is also a handy pugilist, told the Daily Telegraph he wouldn't recommend the diet for everyone but believes its doing the trick for him as he prepares for another season playing rugby in Japan.

Getty-Images

Quade Cooper of the Rebels gets tackled during a Super Rugby match against the Chiefs last year.

"I'm no expert in this field, this is my science, it's what works for me," Cooper told the Daily Telegraph.

"Others might try it and say, 'It's not for me'.

"I've been on the carnivore diet for eight months, before that I wasn't a full vegan but I was trying to eat healthy like that, trying to stay low on my meat and eat more veggies, no dairy.

Getty-Images

Quade Cooper congratulates Sonny Bill Williams after winning his fight against Francois Botha in their heavyweight bout at the Brisbane Entertainment Centre in 2013.

"But I felt like I got quite lean but also soft in my muscles. Although I was training really hard, anytime I'd take contact I'd find I was getting hurt.

"Now I've combined this diet with pre-hab, looking after my body before I get on the field, before I leave the house, that has been a game-changer.

"The way I feel physically and mentally right now, it's much better than 2016 or 2017. It's a good feeling to know the things you're doing and put time and effort into are paying off.

"This is just how I eat now."

While Cooper is contracted to play in Japan, Williams is locked into a deal with Canadian rugby club the Toronto Wolfpack.

Both men are renowned for their work ethic in the gym, and Cooper often posts photos of his trim physique on social media.

Getty-Images

Quade Cooper is tackled while representing the Rebels against the Sunwolves at Prince Chichibu Memorial Ground in Tokyo in 2017.

Cooper is no stranger to controversy, and accepted people will have their opinions about the diet he has committed himself to.

That's what I say to a lot of the boys that ask me about diet, I'm in no place to be giving advice, this is just what I do, and what works for me," Cooper told the Daily Telegraph.

"I've been in professional sport for 15 years, I've gone through stages where I'm only eating what our dietician says and I didn't feel great, feeling bloated and getting reflux.

"I've tried being vegan three times a week, vegetarian three times a week, tried eating normal, then I've gone no carbs, I've played around with certain things and found out what's worked best for me at the moment.

"I've really enjoyed the benefits of this meat diet. It does seem strange to a lot of people because what we're told is normal 'eat vegetables otherwise you can't digest your food' I've had no problems whatsoever."

Quade Cooper's daily menu:

7am: Bulletproof coffee (2 cups of coffee, 2 tablespoons of butter, 1 tablespoon of MCT oil)

9am: Sip bone broth throughout workout

10.30am: Two rib-eye steaks with salt and butter

6pm: 800 gram tomahawk steak with roasted bone marrow, a dozen oysters.

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Quade Cooper and Sonny Bill Williams' bold new diet regime - Stuff.co.nz