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On Sept. 25, 2020, shoes and signs are seen lined up outside the National Diet Building in Tokyo's Chiyoda Ward as part of a "climate action shoe protest" demanding stronger global warming countermeasures. (Mainichi/Yuki Miyatake)

TOKYO -- A group of young activists held a climate protest and spread out some 100 pairs of shoes on a sidewalk outside Japan's National Diet Building on the evening of Sept. 25 along with messages demanding stronger global warming countermeasures.

As protesters were unable to gather in groups for a street march this year due to the coronavirus pandemic, they demonstrated their commitment by lining up sneakers, sandals, pumps and other footwear on the sidewalk -- to show that even though they were not physically present, they were taking a stand on climate change. Signs with messages such as "We are running out of time" and "No to coal" were left with the shoes in front of the National Diet in Tokyo's Chiyoda Ward.

The protest was part of simultaneous youth demonstrations held around the world on the "Global Day of Climate Action." Members of the organization Fridays For Future Japan held "climate action shoe protests" and other activities in 30 prefectures across Japan, including Tokyo and Kanagawa, south of the capital, as well as Aichi and Niigata in central Japan. The group also posted pictures of the shoes and messages on Twitter and other social media.

"Revolutionary change has been happening around the world, but Japan is still taking small steps," said Mutsumi Kurobe, 19, a first-year student at the Kunitachi College of Music who joined the protest outside the National Diet. "I would like to continue speaking out on the significance of making progress in climate change countermeasures, even during this coronavirus pandemic."

The FridaysForFuture student strike movement, in which young people skip class to protest in the streets, spread throughout the world after now 17-year-old Swedish climate activist Greta Thunberg began holding one-person demonstrations on her own every Friday in Stockholm.

(Japanese original by Mayumi Nobuta, Science & Environment News Department)

Originally posted here:
Japanese youth demand action on global warming in 'shoe protest' outside Diet - The Mainichi

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Markets are volatile, there can be no doubt. So far this month, the S&P 500 has fallen 9% from its peak. The tech-heavy NASDAQ, which had led the gainers all summer, is now leading the on the fall, having lost 11% since September 2. The three-week tumble has investors worried that we may be on the brink of another bear market.The headwinds are strong. The usual September swoon, the upcoming election, doubts about another round of economic stimulus all are putting downward pressure on the stock markets.Which doesnt mean that there are no opportunities. As the old saw goes, Bulls and bears can both make money, while the pigs get slaughtered. A falling market may worry investors, but a smart strategy can prevent the portfolio from losing too much long-term value while maintaining a steady income. Dividend stocks, which feed into the income stream, can be a key part of such a strategy.Using the data available in the TipRanks database, weve pulled up three stocks with high yields from 7% to 11%, or up to 6 times the average dividend found on the S&P 500 index. Even better, these stocks are seen as Strong Buys by Wall Streets analysts. Lets find out why.Williams Companies (WMB)We start with Williams Companies, an Oklahoma-based energy company. Williams controls pipelines connecting Rocky Mountain natural gas fields with the Pacific Northwest region, and Appalachian and Texan fields with users in the Northeast and transport terminals on the Gulf Coast. The companys primary operations are the processing and transport of natural gas, with additional ops in crude oil and energy generation. Williams handles nearly one-third of all US commercial and residential natural gas use.The essential nature of Williams business really, modern society simply cannot get along without reliable energy sources has insulated the company from some of the economic turndown in 1H20. Quarterly revenues slid from $2.1 billion at the end of last year to $1.9 billion in Q1 and $1.7 billion in Q2. EPS in the first half was 26 cents for Q1 and 25 cents for Q2 but this was consistent with EPS results for the previous three quarters. The generally sound financial base supported the companys reliable dividend. Williams has been raising that payment for the past four years, and even the corona crisis could not derail it. At 40 cents per common share, the dividend annualizes to $1.60 and yields an impressive 7.7%. The next payment is scheduled for September 28.Truist analyst Tristan Richardson sees Williams as one of the midstream sectors best positioned companies.We continue to look to WMB as a defensive component of midstream and favor its 2H prospects as broader midstream grasps at recovery Beyond 2020 we see the value proposition as a stable footprint with free cash flow generation even in the current environment. We also see room for incremental leverage reduction throughout our forecast period on scaled back capital plans and even with the stable dividend. We look for modestly lower capex in 2021, however unlike more G&P oriented midstream firms, we see a project backlog in downstream that should support very modest growth, Richardson noted.Accordingly, Richardson rates WMB shares as a Buy, and his $26 price target implies a 30% upside potential from current levels. (To watch Richardsons track record, click here)Overall, the Strong Buy analyst consensus rating on WMB is based on 11 Buy reviews against just a single Hold. The stocks current share price is $19.91 and the average price target is $24.58, making the one-year upside potential 23%. (See WMB stock analysis on TipRanks)Magellan Midstream (MMP)The second stock on our list is another midstream energy company, Magellan. This is another Oklahoma-based firm, with a network of assets across much of the US from the Rocky Mountains to the Mississippi Valley, and into the Southeast. Magellans network transports crude oil and refined products, and includes Gulf Coast export shipping terminals.Magellan's total revenues rose sequentially to $782.8 in Q1, and EPS came in at $1.28, well above the forecast. These numbers turned down drastically in Q2, as revenue fell to $460.4 million and EPS collapsed to 65 cents. The outlook for Q3 predicts a modest recovery, with EPS forecast at 85 cents. The company strengthened its position in the second quarter with an issue of 10-year senior notes, totaling $500 million, at 3.25%. This reduced the companys debt service payments, and shored up liquidity, making possible the maintenance of the dividend.The dividend was kept steady at $1.0275 per common share quarterly. Annualized, this comes to $4.11, a good absolute return, and gives a yield of 11.1%, giving MMP a far higher return than Treasury bonds or the average S&P-listed stock.Well Fargo analyst Praneeth Satish believes that MMP has strong prospects for recovery. [We] view near-term weakness in refined products demand as temporary and recovering. In the interim, MMP remains well positioned given its strong balance sheet and liquidity position, and ratable cash flow stream Satish goes on to note that the dividend appears secure for the near-term: The company plans to maintain the current quarterly distribution for the rest of the year.In line with this generally upbeat outlook, Satish gives MMP an Overweight (i.e. Buy) rating, and a $54 price target that implies 57% growth in the coming year. (To watch Satishs track record, click here)Net net, MMP shares have a unanimous Strong Buy analyst consensus rating, a show of confidence by Wall Streets analyst corps. The stock is selling for $33.44, and the average price target of $51.13 implies 53% growth in the year ahead. (See MMP stock analysis on TipRanks)Ready Capital Corporation (RC)The second stock on our list is a real estate investment trust. No surprise finding one of these in a list of strong dividend payers REITs have long been known for their high dividend payments. Ready Capital, which focuses on the commercial mortgage niche of the REIT sector, has a portfolio of loans in real estate securities and multi-family dwellings. RC has provided more than $3 billion in capital to its loan customers.In the first quarter of this year, when the coronavirus hit, the economy turned south, and business came to a standstill, Ready Capital took a heavy blow. Revenues fell by 58%, and Q1 EPS came in at just one penny. Things turned around in Q2, however, after the company took measures including increasing liquidity, reducing liabilities, and increasing involvement in government-sponsored lending to shore up business. Revenues rose to $87 million and EPS rebounded to 70 cents.In the wake of the strong Q2 results, RC also started restoring its dividend. In Q1 the company had slashed the payment from 40 cents to 25 cents; in the most recent declaration, for an October 30 payment, the new dividend is set at 30 cents per share. This annualizes to $1.20 and gives a strong yield of 9.9%.Crispin Love, writing from Piper Sandler, notes the companys success in getting back on track.Given low interest rates, Ready Capital had a record $1.2B in residential mortgage originations versus our $1.1B estimate. Gain on sale margins were also at record levels. We are calculating gain on sale margins of 3.7%, up from 2.4% in 1Q20, Love wrote.In a separate note, written after the dividend declaration, Love added, We believe that the Board's actions show an increased confidence for the company to get back to its pre-pandemic $0.40 dividend. In recent earnings calls, management has commented that its goal is to get back to stabilized earnings above $0.40, which would support a dividend more in-line with pre-pandemic levels.To this end, Love rates RC an Overweight (i.e. Buy) along with a $12 price target, suggesting an upside of 14%. (To watch Loves track record, click here)All in all, Ready Capital has a unanimous Strong Buy analyst consensus rating, based on 4 recent positive reviews. The stock has an average price target of $11.50, which gives a 9% upside from the current share price of $10.51. (See RC stock analysis on TipRanks)To find good ideas for dividend stocks trading at attractive valuations, visit TipRanks Best Stocks to Buy, a newly launched tool that unites all of TipRanks equity insights.Disclaimer: The opinions expressed in this article are solely those of the featured analysts. The content is intended to be used for informational purposes only. It is very important to do your own analysis before making any investment.

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How Nicole Rokita Is Introducing the Keto Diet With Her Restaurant niKETO - Yahoo Finance

Inflammation is one of those things the body needs it signals the immune system to heal and repair damaged tissue, for example but its also a key factor in countless diseases.

While a number of things can play a role in individual inflammatory responses, food researcher, biochemist and author Dr Barry Sears believes diet can be a powerful tool for helping manage inflammation and its all about balance.

By eating the right mix of protein, fat, carbohydrates and vitamins, people can keep their body in a unique resolution zone, he says, where genes that cause inflammation can be silenced and genes that reduce it can be switched on, leading to better health.

Sears, who researches the hormonal effects of food at the Inflammation Research Foundation in the USA, explores this further in his latest book The Resolution Zone.

Inflammation is like the weather. We talk a lot about it, yet we know little about how to control it. We often think of inflammation as something to avoid. In reality, to maintain your health, you have to keep inflammation in a zone. You need to turn on inflammation to protect your body from infections and injuries, but also need to turn off inflammation, so it doesnt continue to attack your body, he explains.

There is no drug to maintain this balancing act, but your diet can. Treating your diet as a super-drug keeps inflammation in such a zone, Sears claims. Theres no magic bullet in nutrition, only the constant orchestration of the hormones and genes that reduce, resolve, and finally repair the damage caused by inflammation.

Inflammation is a topic thats cropped up a lot lately, as its cited as being a key factor in Covid-19 and why some people may become far more unwell than others.

While Sears says an anti-inflammatory diet can be beneficial for many things including pregnancy health, athletic performance and fighting off illness some experts say the notion of an anti-inflammatory diet can be misleading, and striving for a healthy balance is generally better than following regimented diet plans.

We know chronic inflammation can play a role in ill-health and that it can be affected by many factors, including the diet, obesity, diabetes, high blood pressure and smoking, says Sarah Coe, a nutrition scientist with the British Nutrition Foundation (nutrition.org.uk). But as yet, there is a lack of scientific evidence to support an anti-inflammatory diet, so we need a better understanding of the relationship between the foods we eat and inflammation.

Diets that have been claimed to be anti-inflammatory tend to be a Mediterranean-style diet or diets rich in particular nutrients (e.g. vitamins A, C and E, selenium, zinc and omega 3s), which we can get from eating a healthy, balanced diet, she adds. While the evidence isnt there to recommend a specific diet, having a generally healthy diet and lifestyle may help to reduce levels of chronic inflammation, as well as having other benefits for health.

So how does Sears think people should be eating? Here are five dietary strategies for eating your way to the resolution zone

1. Follow an anti-inflammatory diet

Your diet can either cause inflammation or reduce it, says Sears, who recommends the Zone Diet an anti-inflammatory diet he developed more than 25 years ago. Its a highly-personalised plan but the basic premise is to eat the right balance of low-fat protein and carbohydrate (such as non-starchy vegetables), plus a little fruit and mono-unsaturated fat, like olive oil or nuts, at every meal.

Most females, he says, will need about 90g of low-fat protein per meal, while males will need around 120g. Once you know how much protein you need, you can then determine the exact amount of carbohydrates and fat required.

A typical Zone meal might consist of about a 120g portion of chicken, fish or a plant-based meat substitute for vegans, three servings of non-starchy vegetables plus a small serving of berries for dessert, and 10ml of olive oil for fat.

2. Eat the right amount of fermentable fibre

A primary source of diet-induced inflammation comes from a leaky gut, says Sears. Your best defence is consuming adequate levels of fermentable fibre to produce metabolites in the gut that also reduce inflammation, he explains. This means at least 30g of fibre per day from non-starchy veg (primarily the ABCs: artichokes, asparagus, broccoli, cauliflower, and spinach) and limited amounts of fruits (ideally berries) to maintain good gut health.

3. Be mindful of calories

Calories are not all created equal and counting them is not the be all and end all of maintaining a healthy weight. However, Sears says its important to be aware of them. The most proven method to live longer with less chronic disease is to restrict calories without malnutrition, he says. Those calories have to be balanced in protein, carbohydrate, and fat to generate the correct levels of hormones needed to reduce inflammation as well as to prevent hunger and fatigue.

This doesnt necessarily mean feeling deprived of food though for example, Zone meals can typically contain 400 calories each, yet quite a lot of volume if you have the balance of veg right. So some people may even find consuming enough food every day is actually quite tricky!

4. Consume more omega-3 fatty acids

Omega-3 fatty acids are building blocks for the hormones that turn off inflammation, says Sears, who explains youll need to eat at least 3g of good omega-3 sources per day to make enough of these hormones. The average Brit only consumes about 150mg of omega-3 fatty acids per day, so many of us might not be getting quite enough. Oily fish, nuts and seeds are good sources.

If you cant turn off inflammation, its unlikely you can repair the tissue damage caused by that same inflammation, says Sears, who points out that unless youre eating enough fatty fish regularly, you may need to take omega-3 supplements.

5. Consume more polyphenols

Polyphenols are the chemicals that provide vegetables and fruits with their colouring, and Sears says they also activate the genes that repair tissue damage caused by inflammation. Youll generally need to consume about 10 servings of non-starchy vegetables and fruits per day to get adequate levels of polyphenols, he says.

This is why its challenging to consume all the food [you need], even though youre restricting calories, says Sears, who suggests the ABCs and berries are among the best sources of polyphenols.

The Resolution Zone by Barry Sears is published by Hammersmith Books. Available now.

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Healthy Living: Reduce inflammation through your diet - Leinster Leader

Diabetes is a chronic condition that affects how your body uses insulin. This hormone controls how much blood sugar, also known as glucose, is released into your cells to be used as energy.

Over 34 million people in the US have diabetes, according to the Centers for Disease Control and Prevention (CDC). While there is no cure for diabetes, it can be managed with lifestyle and dietary changes, or medication like insulin.

Here's what you need to know to manage diabetes and lower blood sugar levels.

With all types of diabetes, your body either doesn't produce enough insulin, or isn't able to use insulin effectively.

Insulin is necessary to move blood sugar into your cells, where it is stored and used for energy. Without insulin, a condition called hyperglycemia can occur, where blood sugar builds up in your bloodstream instead of traveling into your cells.

Type 1 diabetes makes up just 10% of all diagnosed diabetes cases in the US, according to the CDC. It is most commonly diagnosed in children, teenagers, and young adults.

Although the cause is unknown, type 1 diabetes may be due to an autoimmune response caused by an infection or other trigger. Your body mistakenly attacks and damages the beta cells in your pancreas that make insulin, so little or no insulin is produced.

There are not many risk factors for type 1 diabetes, though genetics is believed to play a role. The odds of the children of men with type 1 diabetes developing the condition is 1 in 17, according to the American Diabetes Association (ADA). For the children of women with type 1 diabetes, the odds are 1 in 25 if the woman is under the age of 25, or 1 in 100 after the age of 25.

A type 1 diabetes diagnosis requires some important lifestyle changes. You must take insulin every day in order to survive. Your blood sugar level needs to be frequently monitored. It's essential to carefully plan your meals and count carbohydrates.

"This can be a frustrating and tiresome adjustment, but it is crucial that patients educate themselves on how certain foods impact glucose levels," says endocrinologist Rocio Salas-Whalen, MD, of New York Endocrinology.

Type 2 diabetes makes up about 90% of all diagnosed diabetes cases in the US. It is most often diagnosed in adults, but the CDC notes that it is becoming increasingly diagnosed in children and teenagers.

With type 2, your body can produce insulin, but it is not able to use it effectively. This is called insulin resistance, which happens when your liver, muscle, and fat cells don't effectively take in the blood sugar from your blood to use it for energy. As a result, your blood sugar level increases, which can eventually lead to type 2 diabetes.

You are more at risk for type 2 diabetes if you:

In addition to eating a healthy diet, it's very important for people with type 2 diabetes to maintain a healthy weight, Salas-Whalen says, because this can also help them control blood sugar levels.

Pregnant people may develop gestational diabetes, which is caused by the body's inability to produce the extra insulin needed during your pregnancy. Gestational diabetes can put your baby at risk for health problems later in life, such as obesity or type 2 diabetes.

About 7% of pregnant people in the US are diagnosed with gestational diabetes. It usually begins in the middle of your pregnancy, without any symptoms. You should be tested for it between your 24th and 28th weeks of pregnancy. It typically goes away after your baby is born, but you will have a higher risk of developing type 2 diabetes later in life.

If you have gestational diabetes, you'll need to work with your doctor to develop a healthy eating plan, and you should also remain physically active to help keep your blood sugar levels low. If a healthy diet and exercise don't lower your blood sugar levels, you may need to take insulin.

Prediabetes is a condition where your blood sugar levels are elevated, but not yet high enough for a diabetes diagnosis. However, if left untreated, prediabetes can develop into type 2 diabetes.

More than a third of all US adults over 88 million have prediabetes, yet 84% of them don't know they have it, the CDC notes.

With lifestyle changes like a healthy diet, losing weight, and getting regular exercise, it's possible for prediabetes to be reversed or delayed. Your doctor may also prescribe medication to help lower your blood sugar level.

"A prediabetic still has the potential to avoid diabetes, which should be avoided in every possible way," Salas-Whalen says.

The signs of all types of diabetes can include the following:

However, these symptoms develop slowly over time, and it may be difficult to recognize them, especially if you have type 2 diabetes. The signs of type 1 diabetes may be more severe, and can also include nausea or vomiting.

Target blood sugar levels are different for those with diabetes. The follow chart depicts normal blood sugar levels for diabetics and non-diabetics:

Yuqing Liu/Insider

Many people with diabetes with need to learn how to check their blood sugar multiple times a day using a glucose meter or a continuous glucose meter.

"Try not to think of blood sugars as 'good' or 'bad' or as a reflection of how well or bad you are doing," says Shelley Nicholls, DNP, APRN, CDCES, director of patient education at the Diabetes Research Institute. "Having a good understanding of what affects blood sugars and which of them a person can control or influence is the best tool a person with diabetes can have."

To treat diabetes, it is important to lower your blood sugar level and make sure it stays in a healthy range.

Doing this will not only increase your energy, but according to the ADA, each percentage point of A1C lowered reduces the possibility of long-term health complications which could include serious heart, kidney, brain, eye, or foot problems by 40%.

These are some of the best natural ways to lower and manage your blood sugar levels over time:

It's important for people with diabetes to be careful about the foods they eat because they can impact your blood sugar levels."Some foods can worsen diabetes, while other foods can actually improve diabetes control," Salas-Whalen says.

Carbohydrates and fiber especially affect your blood sugar levels in the following ways:

It can be helpful to follow a diet to manage your diabetes, as planning out your meals and snacks will help you control blood sugar levels effectively.

"Every person has different needs, so there is no one diet that is recommended for people with diabetes," Nicholls says. "The best option is to meet with a dietitian to determine individual needs and goals."

Here are some of the best diets for diabetics:

The Mediterranean diet includes plant-based foods, lean meats, and healthy fats.

According to a 2009 study published in Diabetic Medicine, people who strictly followed a Mediterranean diet for three months had lower A1C percentages and lower blood sugar levels after meals than those who followed it less strictly.

The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is mainly used to lower blood pressure, but it can also help lower blood sugar.

A 2017 study published in the ADA journal Diabetics Spectrum suggests that the DASH diet can lower insulin resistance and help you lose weight. A 2016 study published in the journal Nutrition found that a DASH diet can also help lower the risk for gestational diabetes by as much as 71%.

This high-fat, low-carb diet limits carbs to 20 to 50 grams daily in an effort to put your body in the metabolic state of ketosis, where you burn fat instead of carbs for fuel.

A 2017 study published in Nutrition & Diabetes found that overweight adults with type 2 diabetes or prediabetes who followed a keto diet had lower A1C levels and lost over 4% more weight after one year than those who followed a moderate-carbohydrate/low-calorie/low-fat diet.

There are also some health risks associated with the keto diet. If you have type 1 diabetes, your lowered blood sugar level may lead to hypoglycemia and serious brain, kidney, or liver complications.

Another issue associated with this diet are "keto flu" symptoms that may include headache, nausea, and vomiting. It's important to consult with your doctor or a registered dietitian before starting a keto diet.

People with type 1 diabetes need to take insulin every day in order to survive. If people with type 2 diabetes are unable to reach their blood sugar target levels with diet and exercise, they may also need medication like insulin or metformin.

People with type 1 diabetes generally need to take three to four doses of insulin every day, according to the ADA. Women with gestational diabetes may need to take insulin daily during their pregnancy if their bodies aren't producing enough of it naturally. Many people with type 2 diabetes may need one dose each day with or without other medications.

Insulin is injected in the fat under your skin using a syringe, insulin pen, or pump. It should be injected in the same area of the body, but not the same place each day. It's best to inject insulin at mealtime so it is more effectively processed in your body.

There are many different types of insulin, and your doctor may even prescribe two or more of the following types:

"The challenge with taking insulin is that it's tough to know precisely how much to take," Nicholls says. The amount is based on factors that may change throughout the day, such as food, exercise, and stress. "So, deciding on what dose of insulin to take is a complicated balancing act."

Taking an extra dose of insulin can also help you lower blood sugar fast if it's an emergency, though you may want to check in with your doctor beforehand.

If you have type 2 diabetes, your doctor may prescribe metformin, a medication that lowers blood sugar by slowing your liver's production of glucose. It is the drug most commonly prescribed to treat type 2 diabetes.

Metformin is available in a liquid, pill, or extended-release tablet. You take it orally at mealtime two to three times a day. The extended-release tablet only needs to be taken once daily.

According to a 2012 scientific review published in Diabetes Care, metformin can effectively reduce A1C levels for people with type 2 diabetes by an average of 1.12%.

Although it's possible to control your diabetes and lower blood sugar levels, there is no specific cure.

"Because of this reality, lifestyle changes must be permanent and not temporary in order to avoid the potential long-term complications of diabetes," Salas-Whalen says.

To develop the best plan of treatment for diabetes, it's important to meet with your doctor for individualized recommendations.

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What is diabetes? A comprehensive guide to lower blood sugar and manage the condition - Insider - INSIDER

When it comes to gut health, prebiotics play an important rolebut what exactly is prebiotic fiber, and how do you get it into your diet?

Many of us have heard ofprobiotics, the beneficial bacteria that live in our gastrointestinal tract.Probiotics have countless health benefits; they help our bodies with nutrient absorption, maintain digestive health, and even play a part inregulating our mood. Its no wonder so many health experts recommend consuming probiotic-rich foods likeyogurt and kefir, and other fermented foods.

Related Reading:A Diet Rich in Kimchi and Sauerkraut Could Help Fight Coronavirus

Probiotics are important for overall health, but theres another component to a healthy gut that is equally important. Its called prebiotic fiber (also known as just prebiotics), and it might just be the most important type of dietary fiber you can eat.

Prebiotic fiber is a type of indigestible fiber that cant be completely broken down in your stomach. Instead, these fibers are fermented by probiotic gut bacteria in your small intestine and colon where they provide food for those same bacteria. If youve never heard of prebiotic dietary fiber, youre not alone. Probiotics tend to get all the fame and glory but this process of probiotics eating prebiotics is incredibly important. Without prebiotic food for probiotics to eat, you dont receive their benefits.

Prebiotics and probiotics work together to support your health in almost countless ways. For one, when the bacteria ferment prebiotic fibers, it produces important byproducts, including the production of essential nutrients and short-chain fatty acids, which are incredibly important for colon health. Studies have even shown that low levels of short-chain fatty acids are linked to digestive disorders like irritable bowel syndrome andulcerative colitis, and supplementation with foods that produce short-chain fatty acids (aka, prebiotics) can lead to a decrease indiabetesandheart disease. Consuming prebiotic fiber has also been associated with fewergut infections, healthiercholesterol levels, andweight loss.

Clearly, probiotics arent the only important factor in the gut microbiome, and its about time we learned about prebiotic fiber-rich foods and how to make sure were eating enough of them.

Photo Credit: Anfisa Kameneva / EyeEm / Getty Images

We can eat all thekefirandkimchiwe want, but without prebiotic fiber for these probiotics to ferment, they wont be able to thrive and do their job of supporting our health and digestion. And unfortunately, according to the Cleveland Clinic, most Americans arent getting the25 to 25 grams of fiberthats required for our gut bacteria to really thrive.

Luckily, prebiotic fiber is found in a bunch of healthy, delicious foodsand all we have to do is eat them. According to the Harvard TH Chan School of Public Health, thehighest amounts of prebioticsare found in raw versions of the following foods:

As a general rule, most fruits, vegetables, beans, and whole grains are decent sources of prebiotic fiber. By consuming a diverse mix of these foods every day, theres a good chance youll be providing your gut bacteria with everything they need.

Photo Credit: Chowhound

Like with probiotics, many people assume they need to take a prebiotic supplement to make sure theyre getting enough. But as gut microbiome expert Gail Cresci, Ph.D., R.D.,told Cleveland Clinic, You can buy prebiotic supplements, but you dont need them if you eat the foods that fortify the army of friendly bacteria in your intestines. Therefore, most of your prebiotic needs can be satisfied with a healthy diet offresh fruits and veggies, especially if you throw in a few of the high-prebiotic foods mentioned above each week.

If you do decide to supplement, rest assured that prebiotics and probiotics are very safe. As Katherine Zeratsky, R.D., L.D.wrote for the Mayo Clinic, side effects are rare, and most healthy adults can safely add foods that contain prebiotics and probiotics to their diets.

Related Reading:Do You Need a Probiotic Supplement?

To make sure youre supporting the environment in your digestive tract the best way possible, its also recommended you consume probiotics and prebiotics at the same time, either in food- or a combined supplement-form; that way, youre providing the good bacteria and the fiber they require to thrive, all at the same time.

To get started on adding prebiotics to your routine, try ourTangy Banana Smoothie recipe, which incorporates bananas and Greekyogurt; ourJerusalem Artichoke recipe with Crispy Prosciutto; or ourAsparagus with Sweet Onions recipe.

Gretchen Lidickeris a writer, researcher, and author of the bookCBD Oil Everyday Secrets: A Lifestyle Guide To Hemp-Derived Health & Wellness. She has a masters degree in physiology and complementary and alternative medicine from Georgetown University and is the former health editor at mindbodygreen. Shes been featured in the New York Times, Marie Claire, Forbes, SELF, The Times, Huffington Post, and Travel + Leisure.

Article provided by ViacomCBS propertyChowhound.com. All featured products are curated independently by Chowhound editors. When you buy something through their retail links, Chowhound may receive a commission.

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Prebiotics 101: Discover Why Prebiotic Fiber Is The Most Important Thing Missing From Your Diet - CBS Las Vegas

Olive oil and avocado are smart choices when you're following a keto diet.

Image Credit: Claudia Totir/Moment/GettyImages

Many keto diet followers swear by the trendy eating plan for weight loss, and hey, getting to a healthy weight is important. But what if, while slimming your waistline, the diet was also increasing your risk of heart disease, stroke and high blood pressure?

Unfortunately, that could be the case if you're choosing the wrong fats on this high-fat, low-carb plan.

Going heavy on the bacon and cheese may work for fat loss, but the true key to keto is eating fat from anti-inflammatory sources. Here's how to get it right.

The idea behind the keto diet is to severely restrict carbs so your body enters a state called ketosis, in which it shuns sugar and instead burns fatty acids for fuel (which are created when your digestive system breaks down the fat in your food into tiny particles for energy).

But those fatty acids do more than simply provide energy to hungry cells. They also play a role in cell signaling and gut health, which affect inflammation. Inflammation is a complex buzzword, but think of it like fire in the body: Less fire makes for a healthier human. That's why it's so important to choose the right fats to fuel your body.

Prioritize Monounsaturated Fats (MUFAs)

Monounsaturated fat intake has been linked with improving cholesterol, lowering blood pressure and reducing overall body fat mass. In particular, consuming MUFAs from plant-derived sources provides the benefits of additional compounds, which also help to reduce inflammation.

Good monounsaturated fat sources include:

Animal lard and beef tallow also contain a significant amount of monounsaturated fat in addition to saturated fat.

To incorporate more MUFAs into your keto diet, try making salad dressing at home with olive oil, cook with high-heat-stable avocado oil instead of corn or soybean oil, and add macadamia nuts and almonds to salads or snacks.

Be Strategic About Polyunsaturated Fats (PUFAs)

These fats fall into two categories: omega-6 and omega-3. Both types play important roles in cell signaling and are essential for health, but the ratio is important. As a November 2018 paper in Open Heart points out, reducing intake from omega-6 fats while boosting omega-3s creates a more favorable level of stress in the body. A little stress is OK, but a lot of stress is not!

Limit Omega-6 Fatty Acids

Omega-6 fats promote inflammation that has beneficial effects for the body, such as blood clotting, but it can quickly become too much of a good thing. Omega-6s break down into arachidonic acid, a fatty acid that is thought to increase inflammatory markers in the body and contribute to plaque on the arteries, which can lead to heart disease.

Examples of foods rich in omega-6 rich include:

Corn, soybean and vegetable oils are common ingredients in processed foods and commonly used in restaurants, so it's easy to accidentally meet (or exceed) your body's omega-6 requirement without even trying. That's why it's important to read labels and avoid products containing omega-6-rich oils; never cook with corn, soybean or vegetable oils (opt for olive or avocado oil instead); and choose meat and dairy sourced from grass-fed animals (more on that in a minute).

Get More Omega-3 Fatty Acids

Omega-3 fats promote anti-inflammatory markers in the body and have been associated with protecting against heart disease, stroke and high blood pressure, according to a January 2014 position paper from the Academy of Nutrition and Dietetics. Basically, the more omega-3 you can get from your diet, the better.

Omega-3s exist in vegan food sources such as nuts and chia, flax and hemp seeds, but this form of omega-3 is less beneficial for the body. The really powerful omega-3s are found in:

Keto dieters especially should make sourcing grass-fed meat and dairy a priority. An April 2017 study of conventional versus organic and grass-fed dairy in Foods showed that organic and grass-fed milk provided a healthier fatty acid profile higher in omega-3 fatty acids.

It may be more expensive, but there are a few tricks to drive down the cost: Consider investing in a deep freezer and purchasing a quarter of a whole cow from your local farmer, or check out wholesale chains like Costco to buy grass-fed meat or dairy in bulk.

Saturated fat, found in fatty cuts of meat, coconut oil, palm oil, eggs and milk fat, was once thought to be harmful due to its supposed effects on cholesterol. But an April 2016 review in the British Medical Journal concluded that while saturated fat may increase total cholesterol, it does not affect the risk of developing coronary heart disease. In fact, a small randomized trial of 54 participants published in an October 2017 issue of Elsevier showed that replacing saturated fat with carbohydrates actually harmed participants' good cholesterol markers.

While saturated fat does not have harmful effects, its potential health benefits pale in comparison to those of omega-3 and monounsaturated fats. Saturated fat should not be avoided on a ketogenic diet, but it should not replace omega-3 or monounsaturated fats.

Trans fats are manmade fats that have no redeeming nutritional qualities. The U.S. Food and Drug Administration has banned them for the most part, but they still exist in some foods, including:

Wait, There's One More Thing You Should Know

You know all the bacteria in your colon so fondly named the "microbiome?" Well, it turns out your microbiome may not like high-fat meals as much as you do.

According to a 2019 article in Nature Communications, eating a high-fat diet may hinder your microbiome's ability to protect the body from absorbing toxins. Those toxins, in turn, may contribute to inflammation in the body.

While the above theory holds true in mouse studies, it is unclear if the same would hold true in humans. In the meantime, a good way to improve your microbiome's health and diversity is to include low-carbohydrate, fiber-rich, non-starchy vegetables in your keto diet. By doing so, you feed the healthy bacteria in your gut while keeping your carbohydrate intake low. Some perfect low-carb vegetables include:

Sosauteed kale in avocado oil, anyone?

Anti-Inflammatory Keto Meal Plan

Start your day with a dose of healthy MUFAs.

Image Credit: bhofack2/iStock/GettyImages

2 free-range eggs1 avocado

Handful of macadamia nuts

1/2 can tuna in olive oil1 slice humanely raised bacon, cooked and chopped roughly1/2 tomato, diced1/4 cup olivesLemon juice to taste2 cups kale, chopped1 teaspoon fresh parsley leaves, chopped

Grilled Portobello Cheeseburger

2 large portobello mushroom caps6 oz grass-fed ground beef1 slice grass-fed cheese of choice1 tablespoon avocado oilSalt and pepper

Follow this link:
Your Guide to Healthy Fats for the Keto Diet - LIVESTRONG.COM

When it comes to predicting health risk, what's more important: what you eat or what you weigh?

It looks like it could be the former, according to a large new study from Sweden, published in PLOS Medicine last week.

Researchers from Uppsala University followed 79,000 people in a 20-year study which looked at the link between body mass index (BMI), adherence to a Mediterranean-style diet, and risk of death.

It turned out that of those who followed the Mediterranean-style diet, people who were in the "overweight" category had the lowest risk of dying.

And those in the "obese" category did not have a significantly higher risk of death compared to those regarded as having a "normal" BMI.

But people in the "normal" weight category who didn't stick to the Mediterranean diet had a higher risk of death than people in any weight category who did follow the diet.

"The single most important finding in my mind is that the Mediterranean diet seemed to compensate the negative effect of [high] BMI on longevity," says Karl Michaelsson, who led the study.

"I assumed that some sort of compensation was likely, but I was a bit surprised to see the degree of compensation."

For the purposes of this study, a Mediterranean-style diet was characterised by a variety of fruit and vegetables, legumes and nuts, unrefined or high-fibre grains, fermented dairy products, fish and olive or rapeseed oil.

People who were classed as adhering to the diet also kept red meat and alcohol to a minimum.

Shifting the focus away from body size and onto behaviours would make us all healthier.

While we may subconsciously surmise someone's health based on the size of their body, this research fits with a growing body of evidence that BMI is a blunt instrument when it comes to indicating health, according to Australian dietitian Fiona Willer.

"I think we really need to take our focus off BMI as some kind of ring to rule them all, because it's really bad at any of those jobs that it tries to do," says Ms Willer, whose PhD research deals with attitudes to weight and diet.

"It's really not great at a population level, and it's really damaging at an individual level when somebody goes to a health provider and they're judged on the size of their body, rather being asked about what their health behaviours actually are."

Professor Michaelsson says the study demonstrates that we focus too much on body size at the expense of what we put into our bodies.

"Our results indicate that a healthy diet is a good measure [of health risk], independent of your body stature."

The truth is, most people don't follow the dietary guidelines, regardless of what BMI category they fit into, Ms Willer points out.

"We've only got a small proportion of people who eat to the dietary guidelines in each of the BMI categorisation," she says.

"Certainly if you were trying to predict somebody's eating habits from their BMI, you would get it wrong ... more frequently that you'd get it right."

Get the latest health news and information from across the ABC.

As for why a Mediterranean-style diet seems to be so protective, Professor Michaelsson speculates that it lowers inflammation and oxidative stress.

"The future will tell us whether other types of healthy diets will have the same effects."

Ms Willer says studies like this reinforce the need for health systems to promote healthy diets to everyone, regardless of their weight, and make sure quality food is widely available.

"It doesn't serve people in the healthy weight range to believe that it wouldn't make any difference if they changed their dietary patterns to one more consistent with the Mediterranean style, for example," she says.

"We really should, if we're really interested in public health, be focussing on how to make a diet with the foods in this kind of dietary pattern more accessible for the population."

More here:
A healthy diet is more important than your weight when it comes to risk of death, study finds - ABC News

According to researchers from the from the World Cancer Research Fund and the American Cancer Research Institute, the risk of postmenopausal breast cancer is greatly reduced by being physically active and maintaining a healthy body weight. In this 2019 file photo, execise instructor Jennifer Breedlove leads students in a U-Jam classes.

According to researchers from the from the World Cancer Research Fund and the American Cancer Research Institute, the risk of postmenopausal breast cancer is greatly reduced by being physically active and

According to researchers from the from the World Cancer Research Fund and the American Cancer Research Institute, the risk of postmenopausal breast cancer is greatly reduced by being physically active and maintaining a healthy body weight. In this 2019 file photo, execise instructor Jennifer Breedlove leads students in a U-Jam classes.

According to researchers from the from the World Cancer Research Fund and the American Cancer Research Institute, the risk of postmenopausal breast cancer is greatly reduced by being physically active and

Reduce the risk of breast cancer through a targeted diet and an active lifestyle

Breast cancer is the most commonly-diagnosed cancer among women and the second most common cancer overall with over two million new cases in 2018. While there are many hereditary and genetic factors thought to contribute to developing breast cancer, strong evidence exists the risk of many different types of cancer can be greatly reduced through an active lifestyle, maintaining a healthy body weight and adopting a diet that limits sugar, fast foods, processed foods and favors a plant-based approach, according to researchers from the World Cancer Research Fund and the American Cancer Research Institute.

Our evidence shows that fruit and vegetables, as well as wholegrains and fibre, play a crucial role in protecting us against certain cancers, as well as weight gain, overweight and obesity, Dr Giota Mitrou, World Cancer Research Fund Internationals Director of Research wrote in a 2018 report entitled Diet, Nutrition, Physical Activity and Cancer: A Global Perspective.

The 2018 report detailed evidence that a diet that includes many non-starchy vegetables is believed to decrease the risk of oestrogen-receptor-negative breast cancer. Medical experts now recommend adopting a diet that includes mostly plant-based foods such as whole grains, vegetables, fruits, and beans as a goal toward a healthy lifestyle as plant-based foods are high in the types of fiber, nutrients, and phytochemicals (natural substances) thought to prevent cancer. Researchers say foods rich in fiber, vitamins, and other natural substances called phytochemicals are known to help protect against cancer.

What types of food should be avoided?

Researchers recommend avoiding processed foods high in fat and refined starches such as white bread or pasta, biscuits, cakes and pastries. A diet that includes large amounts of processed foods and fast foods high in fat, starches or sugars also often causes weight gain and obesity, which is known to cause cancer. While most foods undergo some form of processing before consumption, fast food and highly processed foods have generally undergone industrial processing and are often higher in energy and lower in micronutrients. In general, researchers say it is best to avoid potato products such as chips and crisps, products made from white flour such as bread, pasta and pizza, cakes, pastries, biscuits and cookies. Strong evidence also exists that the consumption of either red or processed meat also increases the risk of cancer. Although medical experts dont recommend avoiding red meat completely as it can be a valuable source of protein, iron and other micronutrients, in particular protein, iron, zinc and vitamin B12, but avoiding processed meat that has been transformed through salting, curing, fermentation, smoking or other processes to enhance flavor or improve preservation is advised. Processed meat can include ham, salami, bacon and some sausages such as frankfurters and chorizo. Minced meats such as fresh sausages may sometimes, though not always, count as processed meat. But, a healthy diet doesnt necessarily include meat and those who choose to meat-free diets can adapt their protein selections to include fish or chicken and obtain nutrients through careful food selection.

Related: Online support groups offer hope, support to worldwide sisterhood of breast cancer patients

Medical experts also recommend avoiding sweetened drinks and fruit juices. As for artificially sweetened drinks, researchers say there is no strong evidence in humans to suggest that artificially sweetened drinks, such as diet sodas, are a cause of cancer and the evidence that artificially sweetened drinks help prevent weight gain, overweight and obesity is not consistent. Ultimately, researchers maintain that the available evidence is insufficient to make a recommendation regarding artificially sweetened drinks.

On HoustonChronicle.com: New genetic, genomic tests allow personalized treatment options for breast cancer patients

One of the major problems with sugar sweetened drinks is that they provide energy but do not fill you up. This can promote overconsumption of energy and thus weight gain. This effect is compounded when there are low levels of physical activity, Professor Martin Wiseman, World Cancer Research Fund Internationals Medical and Scientific Adviser wrote in the 2018 report.

Renew Houston: Get the latest wellness news delivered to your inbox

Basic research findings

Exercise and physical activity are key to a healthy lifestyle and researchers recommend a minimum of 150 minutes of physical activity per week. A healthy diet and a healthy body weight are key to reducing the risk of all types of cancer. In terms of a healthy diet, doctors recommend eliminating fast foods, processed foods and sugary drinks as much as possible and advise concentrating on a diet that includes plenty of vegetables whole grain foods.

Link between breast cancer and a healthy heart

The risk of postmenopausal breast cancer is greatly reduced by being physically active and maintaining a healthy body weight. In addition, a sedentary lifestyle and premenopausal obesity not only increase the risk of breast cancer, both are known to contribute significantly to heart disease, according researchers from the American Heart Association (AHA).

Dr. Cindy M. John, a cardiology specialist at he Richmond Medical Center, advises her patients transitioning to a healthier lifestyle to make gradual changes.

You dont have to start by running a marathon every year, John said in an interview Monday (Sept. 21). You can start out by walking 20 minutes five times a week. I also tell my patients that dietary changes dont have start out as extreme changes. For example, instead of having dessert with every meal, start by limiting yourself to dessert once a week.

In addition to healthy lifestyle choices, John says its also crucial to schedule a yearly mammogram and visit a health care provider for regular medical screenings.

Women are often the caregivers in a family, which means we focus on caring for others and often forget to take care of ourselves. But, its just as important to slow down and remember to care for your own health and your own body.

Dr. Cindy M. John is a Board Certified Cardiologist who specializes in preventive medicine and risk factor modification. For appointments, call the OakBend Medical Group Cardiology office at 281-622-4925.

knix@hcnonline.com

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Reduce the risk of breast cancer through a targeted diet and an active lifestyle - Chron

Country singer Jessie James Decker has major heart eyes for foodand is damn proud of it. "I am such a lover of food," she tells Women's Health. "Everyone around memy friends, my familyknows it; I am a foodie. I think about food when I wake up and I go to bed thinking about if I could have another snack. I just love to eat." Relatable...

The mom of three, Kittenish designer, and newly-minted cookbook author has a lot on her plate, and she's figured out exactly what she needs to fuel all of her projects and stay balanced. "I like to be in shape and feel that energy," Jessie says. "I use food as my fuel."

Just how Jessie eats, though, really depends on the day and she doesn't typically follow a specific diet. "There are some weeks when I'm following more of a strict diet because I have something coming up," she says. "But, you know, for the most part, I'm always enjoying food and I always say 'everything in moderation' on a day-to-day basis."

That said, though she doesn't use the term "intermittent fasting," Jessie's eating habits fall roughly into a 16:8 fasting routine. "I eat what I want to eat within that time frame but don't overdo it," she says. "The timing really is important to me."

Here's what you'll usually find Jessie James Decker eating and enjoying throughout the day.

"When I wake up, I start with some coffee and a little cream and stevia. I drink it all morning long," Jessie tells Women's Health. "I don't like to eat until I'm actually hungry, which is usually later, around 11 a.m."

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When the grumbles kick in, Jessie has her first meal. "I'll have some bread from a local bread company. I get fresh honey wheat bread every week," she says. "That's honestly what we all eat for breakfast: Toast and butter. We have salted butter that we leave out, so it's really nice and mushy when we're spread it on on our bread. We love our toast in the morning."

Jessie's buttered toast is really like a lunch appetizer, because she's ready for her midday meal around 12:30 or 1 p.m.

Exactly what you'll find on her plate varies from day to day. "I've been making these little bowls with tuna on top of salad and a scoop of hummus and a handful of pita chips."

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Or, if she skips her morning toast, Jessie gets that local bread in on her lunch action. "I'll have a tuna sandwich with a handful of barbecue chips, or something similar."

When she needs to whip up something quick, Jessie also keeps a stockpile of frozen meals from Trader Joe's. "They are so good if I don't have time to make myself lunch," she says. "I get the Indian curry or butter chicken and rice meals, and they are so delicious and filling. I have stashes of them in the freezer in the garage. I never want to run out."

Because she gets all the nourishment she needs from her two main meals (lunch and dinner), Jessie isn't much of a snacker. "For me, it's all about eating a bigger lunch," she says. "I don't want to eat anything till dinner and I don't really need a snack."

Unless she and her husband (ya know, Eric Decker) are having a date night, Jessie says her fam always eats a home-cooked dinner and sits down early. "We eat dinner every day between 5 and 5:30 p.m."

Typically, she whips up something from scratch, like pasta, chicken tacos, gumbo, or lasagna. "We get creative" Jessie says. Another family favorite: Grilled steak with a side of grilled corn and tomato salad.

She doesn't restrict herself at dinner, either. "When you're cooking at home and you know what you're putting in your food, I don't think you have to be that strict," she explains. "I don't always think it needs to be grilled chicken over greens. A lot of times I make my homemade pasta so I know what's going in the pasta. It's not that challenging and it's worth it."

Amazon

Just Feed Me: Simply Delicious Recipes from My Heart to Your Plate

You'll find lots of her go-to's in her new cookbook Just Feed Me. "Literally everything in that book is something I have made in my kitchen," Jessie tells WH.

Although she may not be a snacker, Jessie does leave room for some sweet nibbles and sips after dinner. In fact, they're non-negotiable.

"I gotta have dessert one way or the other," she says. "I'll have a handful of chocolate-covered almonds or make chocolate chip cookies. I always want dessert, and the kids always want ice cream, so we get the gallons of ice cream from a local place. I'm not a big ice cream girl, so I don't really join in with them on that one."

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Otherwise, Jessie loves finishing out the day with a little vino. "Or, I'll have a glass of red wine, which kind of takes care of cravings for me."

Usually, this goes down pretty early, so Jessie has plenty of time to digest before bed. "I don't like to eat past 6 p.m. at night," she says.

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Jessie James Decker Basically Follows An Intermittent Fasting DietBut She Doesnt Call It That - Women's Health

With lifestyle changes, our diets lack basic and necessary nutrients. The Rainbow Diet is a nutrient-dense diet that helps the body gets its full of nutrients and a stronger immune system.

Our lifestyle in this fast-paced era leads to leading a nutrient-deficient diet. We rely on restaurants and fast food to a large extent. At times, our intake of caffeine and sugars is exceedingly high. It is during such times, that we need to review our eating habits, introduce healthy changes and do away with unhealthy foods.

The Rainbow Diet is a nutrient-dense diet that demands us to include fruits and vegetables of all colours. This colourful diet helps build a stronger immune system, helps your body fight existing diseases, and ensures optimum intake of minerals, vitamins, fats, proteins, and carbohydrates.

Lets dive into what constitutes the Rainbow Diet and what are the benefits of each of these foods.

Red and Pink

Red fruits and vegetables just like its colour helps with healthy heart, healthy blood vessels and healthy skin. It contains powerful nutrients like phytochemicals that are known for their cancer-fighting effects like prostate cancer in men and Alzheimers disease. Red peppers, tomatoes, strawberries, watermelon, apples, cranberries, cherries, red onions, radish, grapefruit, pomegranate, beetroots are great sources of phytochemicals, folate, fibre and Vitamin C. These are also known to help with vision and good eye health.

Blue and Purple

Blue and purple foods get their rich and deep colour from anthocyanin and resveratrol that have numerous health benefits. These foods have rich disease-preventing properties as well as anti-ageing and memory-boosting properties. Blue and purple foods just like their colour keep heart vessels strong, boosts memory and reduces the risk of Alzheimers in the longer run. Brinjal or eggplant, blackcurrants, prunes, grapes, berries, and plums are just a few easily available options.

Green

The chlorophyll that is responsible for giving plants their green colour is rich in anti-oxidants. These anti-oxidants are responsible for body detox, boosting immunity and restores energy levels. Broccoli, spinach, beans, cabbage, zucchini, kiwi, lettuce, and herbs like kale, parsley, celery are all packed with nutrients.

White and Brown

White and brown foods may look very boring if compared to what we have already talked about. Well, they arent even a part of the rainbow but they have a load of health benefits. White foods contain allicin that keeps cholesterol and blood pressure levels under check. Potatoes, mushrooms, cauliflower, garlic, white onions, bananas, all contain phytonutrients.

Orange and Yellow

Yellow foods contain bromelain and papain that help with digestion, reduce swelling and inflammation. While, orange foods potassium, vitamin C and beta-carotene, are good for eyes, skin, heart and bones. Sunny coloured foods are high in fibre and vitamins. They help protect the skin against the sun, improve immunity, and reduces the risk associated with heart-related diseases. A small tip that will go a long way - Opt for whole foods instead of juices as it can cause a spike in blood sugar.

A great start to adapting to the rainbow diet is to begin by introducing fruits and vegetables of all colours to each meal. Create a colour chart classifying foods based on their colour and their benefits to make your diet more exciting. The Rainbow Diet is designed to be a holistic wellness diet. It allows you to try out explore a variety of local and seasonal fruits and vegetables, trying out different combination of your own salads daily and much more. Give yourself a week or two and you will begin enjoying this simple and sustainable method within no time!

About the author:Dr Rashmi Rai is an Integrated Lifestyle Medicine Expert, BHRT Specialist and Regenerative Medicine Specialist.

ALSO READ:6 Calcium rich foods other than milk that you should include in your diet

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What is the Rainbow Diet and why should you try it? Lifestyle expert Dr Rashmi Rai opines - PINKVILLA

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