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Tomatoes and carrots are considered some of the healthiest fruits and vegetables. Stevens Fremont/Getty Images

The healthiest fruits include blueberries, bananas, avocados, and citrus fruits.

The healthiest vegetables include kale, spinach, carrots, and sweet potatoes.

Fruits and vegetables are healthy because they're rich in vitamins, minerals, and phytochemicals.

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Fruits and vegetables are typically low in calories and high in nutrients, which means they're a great source of food to fuel your body.

We talked to dietitians to figure out what makes fruits and vegetables so healthy and which 10 fruits and vegetables you should start incorporating into your diet.

Fruits and vegetables are healthy because they are packed with essential nutrients your body needs to function normally. Here are the types of nutrients most fruits and vegetables offer:

Vitamins are a collection of organic molecules that are essential nutrients, meaning our bodies cannot make enough of them on their own and you have to get them from your diet, says Gina Keatley, RD, a certified dietitian-nutritionist based in New York City.

Vitamins are important for your overall health and support your immune system, help convert food into energy, and keep nerves healthy. Some common vitamins include:

Minerals are also essential nutrients. Unlike vitamins, minerals are inorganic elements that come from the soil and water and are absorbed by plants or eaten by animals.

Minerals promote bone, heart, brain, and muscle health. Some common minerals include:

Phytochemicals are chemical compounds found in plants that give fruits and vegetables their color, taste, and smell. Phytochemicals support immune function and have antioxidant properties, which means they prevent cell damage.

"[Phytochemicals are] not necessarily essential for our bodies to function like vitamins and minerals are, but they do provide benefits to our health," says Colleen Christenson, a registered dietitian-nutritionist with a virtual private practice.

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Common phytochemicals found in fruits and vegetables include:

Anthocyanins

Carotenoids

Flavonoids

The following table shows some of the nutrients you might find in common fruits and vegetables and how they can improve your health.

Here are 10 healthy fruits and vegetables you should consider adding to your diet:

Blueberries are loaded with antioxidants. Antioxidants protect cells from oxidative stress - a process in which too many free radicals accumulate in the body and damage cells. Free radicals form through normal bodily processes like metabolizing food or from outside sources like pollution or sunlight

A 2012 study compared blackberries, blueberries, and strawberries and found that blueberries had the highest antioxidant capacity.

Bananas are good sources of fiber and potassium. Fiber helps relieve constipation and can help manage weight. Potassium is a mineral required for muscles - like your heart - to contract.

"One medium-sized banana contains about 420mg of potassium, which is quite a bit more than other fruits such as blueberries which have closer to 60mg per cup," says Christensen.

Avocados are packed with healthy fats, like omega-3 fatty acids, which improve heart health.

It's important to consume healthy fats because, "some vitamins, such as vitamins A, D, E and K, are fat-soluble meaning that our bodies need fats in order to absorb and utilize them," says Christensen.

Tomatoes are high in a phytochemical called lycopene, which has strong antioxidant properties, possibly protecting against cancer and disease risk.

Most vegetables lose nutrients when cooked. However, cooking tomatoes actually boosts the lycopene concentration in the fruit.

Citrus fruits, like lemons and grapefruits, contain high amounts of vitamin C, flavonoids, and fiber.

They are especially rich in vitamin C, which has antioxidant properties and is known for keeping your immune system functioning.

Sweet potatoes are rich in beta carotenes, a form of vitamin A. Vitamin A is crucial for eye health as it prevents dry eyes and protects night vision.

Sweet potatoes also contain vitamins B5 and B6. Vitamin B5 breaks down fats while vitamin B6 helps with metabolism, brain development during pregnancy and infancy, and immune system function.

Kale is one of the most nutrient-dense vegetables. It contains vitamins K, A, and C, all of which benefit your overall health including your heart, blood, eyes, immune system, and skin. It also has minerals like calcium, potassium, copper, and manganese.

Spinach is a good source of potassium and magnesium, which are important minerals for electrolyte balance and regulating blood pressure. It is also rich in vitamins A, K, and folate - a B vitamin that promotes normal cell growth and division.

Carrots are high vitamin A, which is why they are known to strengthen your eyes. They are also a great source of fiber and antioxidants.

"Aside from making your food a little more flavorful with limited addition of calories, [garlic is] loaded with phytonutrients," says Keatley.

One of the phytonutrients found in garlic, called allicin, has antioxidant and antibacterial properties.

Fruits and vegetables are loaded with vitamins, minerals, and phytochemicals which offer tons of health benefits. Generally, it's better to get the nutrients you need through your diet, rather than through pills or supplements. Keatley says the key to making sure you're getting all the nutrients your body needs is to eat a variety of fruits and vegetables.

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The top 10 healthiest fruits and vegetables to add to your diet, according to nutritionists - Yahoo News

The Bronze Age (2200 to 800 BC) marked a decisive step in the technological and economic development of ancient societies. People living at the time faced a series of challenges: changes in the climate, the opening up of trade and a degree of population growth. How did they respond to changes in their diet, especially in Western Switzerland? A team from the University of Geneva (UNIGE), Switzerland, and Pompeu Fabra University (UPF) in Spain has for the first time carried out isotopic analyses on human and animal skeletons together with plant remains. The scientists discovered that manure use had become widespread over time to improve crop harvests in response to demographic growth. The researchers also found that there had been a radical change in dietary habits following the introduction of new cereals, such as millet. In fact, the spread of millet reflected the need to embrace new crops following the drought that ravaged Europe during this period. Finally, the team showed that the resources consumed were mainly terrestrial. The research results are published in the journal PLOS ONE.

Today, archaeological resources for studying the Bronze Age are limited. "This is partly down to changes in funeral rituals," begins Mireille David-Elbiali, an archaeologist in the Laboratory of Prehistoric Archaeology and Anthropology in the F.-A. Forel Department in UNIGE's Faculty of Sciences. "People gradually abandoned the inhumation practice in favour of cremation, thereby drastically reducing the bone material needed for research. And yet the Bronze Age signals the beginning of today's societies with the emergence of metallurgy." As the name suggests, societies began working with bronze, an alloy consisting of copper and tin. "And this development in metallurgy called for more intensive trade so they could obtain the essential raw materials. This increased the circulation of traditional crafts, prestigious goods, religious concepts and, of course, people between Europe and China," continues the archaeologist.

The Neolithic Age marked the inception of animal husbandry and the cultivation of wheat and barley. But what about the diet in the next Bronze Age? Archaeobotany and archaeozoology have been routinely used to reconstruct the diet, environment, agricultural practices and animal husbandry in the Bronze Age, but these methods only provide general information. "For the first time, we decided to answer this question precisely by analysing human and animal skeletons directly. This meant we could study the stable isotopes from the collagen of the bones and teeth that constitute them and define their living conditions," continues Alessandra Varalli, a researcher in UPF's Department of Human Sciences and the study's first author. "In fact, we are what we eat," points out Marie Besse, a professor in the Laboratory of Prehistoric Archaeology and Anthropology in the F.-A. Forel Department at UNIGE. Biochemical analyses of bones and teeth will tell us what types of resources have been consumed." Forty-one human skeletons, 22 animal skeletons and 30 plant samples from sites in Western Switzerland and Haute-Savoie (France) were studied, ranging from the beginning to the end of the Bronze Age.

The study's first outcome showed that there was no difference between the diets of men and women, and that there were no drastic changes in diet between childhood and the adult phase of these individuals. "So, there was no specific strategy for feeding children, just as men didn't eat more meat or dairy product than women. What's more, when it comes to the origin of the proteins consumed, it was found that although Western Switzerland is home to a lake and rivers, the diet was mainly based on terrestrial animals and plants to the exclusion of fish or other freshwater resources," adds Dr Varalli. But the main interest of the study lies in plants, which reveal societal upheavals.

"During the early Bronze Age (2200 to 1500 BC), agriculture was mainly based on barley and wheat, two cereals of Near Eastern origin that were grown from the Neolithic Age in Europe, explains Dr Varalli. "But from the late Late Bronze Age (1300 to 800 BC), we note that millet was introduced, a plant from Asia that grows in a more arid environmen." In addition, nitrogen isotopes revealed that manuring was used more intensively. "The analysis of several plant species from different phases of the Bronze Age suggests that there was an increase in soil fertilisation over time. This was most likely to boost the production of agricultural crops."

These two discoveries combined seem to confirm the general aridity that prevailed in Europe during this period, which meant agriculture had to be adapted; and that there was heightened trade between different cultures, such as Northern Italy or the Danube region, leading to the introduction of millet into Western Switzerland. These new cereals might have played an important role in the security of supply, and perhaps contributed to the population increase observed in the Late Bronze Age. In fact, these cereals grow more quickly and are more resistant to drought, at a time when the climate was relatively warm and dry. Finally, the use of fertiliser went hand-in-hand with a general improvement in techniques, both agricultural and artisanal. "This first study on changes in diet in Western Switzerland during the Bronze Age corroborates what we know about the period. But it also demonstrates the richness of the widespread intercultural exchanges," states Professor Besse with enthusiasm. We still have much to learn about this millennium, in spite of the scientific problems related to the paucity of available material. "This is one of the reasons that led me to excavate the Eremita cave with UNIGE students. Located in the Piedmont region of Italy, it is dated to the Middle Bronze Age around 1600 BC," concludes Professor Besse.

ReferenceVaralli A, Desideri J, David-Elbiali M, Goude G, Honegger M, Besse M. Bronze Age innovations and impact on human diet: A multi-isotopic and multi-proxy study of western Switzerland. PLOS ONE. 2021;16(1):e0245726. doi:10.1371/journal.pone.0245726

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

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What Were Swiss Diets Like in the Bronze Age? - Technology Networks

Updated Feb 03, 2021 | 13:41IST

A balanced diet that includes foods containing antioxidants, vitamin A, E, D, C, and mineral such as magnesium and calcium can keep lung function healthy. Some herbs and spices can also boost lung health.

Add these 5 herbs and spices to your diet to keep your lungs healthy, reduce risk of respiratory disorders  |  Photo Credit: iStock Images

New Delhi: Lungs have become one of the most important and talked about organs in the human body, especially after the COVID-19 pandemic. Lungs are still primarily affected organ due to the viral infection. In fact, not just COVID-19, but most viruses cause damage to the lungs and can lead to respiratory infections. Other problems that commonly affect the lungs include lung cancer, which is one of the most common cancers around the world.

However, even as the lungs can be at risk of various such deadly infections and disorders, they can be taken care of with a healthy diet, and regular exercise. A balanced diet that includes foods containing antioxidants, vitamin A, E, D, C, and mineral such as magnesium and calcium can keep lung function healthy. Simultaneously, an exercise routine ensures your lung capacity is at its best. Certain herbs and spices can also help boost lung function.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

Get the Latest health news, healthy diet, weight loss, Yoga, and fitness tips, more updates on Times Now

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Add these 5 herbs and spices to your diet to keep your lungs healthy, reduce risk of respiratory disorders - Times Now

As a Patriots fan, it's going to be weird watching Tom Brady compete in his 10th Super Bowl -- the first not in a New England uniform. I'll forever be grateful for Brady's contributions to a dynasty that spanned nearly my entire childhood. Still, it's always hard to see an ex thrive.

But since Brady is Super Bowl bound and one of my strongest personality traits is an ability to punish myself at any given opportunity, my bosses here at CBS Sports thought it would be a good idea for me to embrace this personal crisis. What better way to prepare for the uncomfortable experience of watching Brady in Super Bowl LV than by living the TB12 lifestyle for a week leading up to the game?

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For those unaware, TB12 is Brady's lifestyle brand built around his method of living that has allowed him to find an unparalleled level of sustained success at the NFL level. Exercise, nutrition, expensive pajamas ... it's all part of the Brady method. For this experiment, we're going to focus on the diet and pliability aspects of the TB12 method, and I'll be documenting my experiences along the way.

And for the record: I used to live a somewhat respectable lifestyle of my own before the world shut down last March. I used to work out frequently, attempt to eat well and at least make a casual effort to pretend that I take care of myself. However, over the last year or so, my brand has essentially become cigarettes, cheap beer, frozen pizza, marathon video game sessions and deteriorating hygiene. This project from my bosses may very well have be an intervention masked as a "work assignment." Here's how it went.

There's a good chance you've already heard about Tom Brady's absurd diet. The checklist of things he can't/won't eat is seemingly longer than the things he can/will. Here's a glimpse at the insanity from Brady's personal chef:

"No white sugar. No white flour. No MSG. I'll use raw olive oil, but I never cook with olive oil. I only cook with coconut oil. Fats like canola oil turn into trans fats. ... I use Himalayan pink salt as the sodium. I never use iodized salt.

[Tom] doesn't eat nightshades, because they're not anti-inflammatory. So no tomatoes, peppers, mushrooms, or eggplants. Tomatoes trickle in every now and then, but just maybe once a month. I'm very cautious about tomatoes. They cause inflammation.

What else? No coffee. No caffeine. No fungus. No dairy.

The kids eat fruit. Tom, not so much. He will eat bananas in a smoothie. But otherwise, he prefers not to eat fruits."

Yeah, so it's safe to say I didn't follow Brady's diet exactly as the quarterback does -- I'd rather have declined the assignment and be unemployed. However, I did follow the loose outline provided by the TB12 website. Here's a basic outline of the rules:

My goodness, we made it. The diet journey has officially reached its end and I lived to tell the tale (if you need help envisioning me in this moment, I am Andy Dufresne standing in the rain after crawling through a sewer pipe in "The Shawshank Redemption.") I'm not going to say it was fun or enjoyable, but I will admit it wasn't quite as difficult or insufferable as I thought it might be. You can still eat pretty well in this lifestyle.

Admittedly, I didn't really get too creative with the meals, as you may have noticed by now. That's partially because I am an idiot who is lucky to not burn down my house every time I try to make a meal, but also partially because I knew I was never going to be long for this way of life.

I did finally take a break from chicken on Sunday, deciding instead to bring steak tips into the mix. I seasoned with some rosemary and pink Himalayan salt and then paired with green beans and carrots. Not super flashy, but a consistent, reliable player.

I wish I could provide you with some grand takeaway after all of this, but really all I've got is:

Again, I only did it for a week, and a lot of these diets need a bit more time/commitment than that. That being said, I certainly don't feel like I could go out there and win six Super Bowls under center, but maybe if I kept going a little longer?

Honestly, though, you can keep your rings, supermodel wife and hundreds of millions of dollars. None of that would make me happy if I wasn't allowed to smash a cheeseburger into my face or shove an entire pizza down my hatch whenever I damn well please. Do you know how happy I'm going to be when I get to crack into a bag of chips as I watch a game tonight? I've been waiting for this moment for my entire life one whole week.

Also, let the record show that I gained one pound while doing this diet. Nailed it.

As I mentioned off the jump, this a drastic change from my natural way of living, so I had to knock out a quick food shopping trip in order to prepare. I figured my local Trader Joe's would be the best play for a lot of the organic meats and vegetables, and then I filled in some of the blanks with a trip to Stop & Shop.

We've hit an annoying road block already, as I figured yogurt & granola would be a good way to make the nuts and seeds bearable. Turns out I'm an idiot who forgot that yogurt is dairy, and also an idiot who didn't realize that granola has a ton of sugar in it? God, this sucks already. I also decided to try some "green juice" simply because it looked healthy and seemed like something I'd be involved in while on this diet. It tastes like rain water collected in a yard waste bag and I will not be doing that ever again.

I had a palm-sized portion of chicken (cooked in coconut oil) for dinner along with some spinach, carrots and cucumbers for dinner. Not exciting but, honestly, it was solid. The bigger issue is that I got hungry again and sort of broke the rules on the first day already, as you're not supposed to eat anything within three hours of going to bed. I had celery and almonds as a late night "treat" to settle the hunger. You know your life is in a pretty lame place when you have to feel guilty about eating celery and almonds.

Also, this is so much water to drink. I can't stop peeing.

Okay, I'm not going to lie ... I had a banana for breakfast and then I completely skipped lunch because I simply didn't want to eat any of this healthy crap. That's how diets work, right? It seems like I'm on the way to losing weight one way or another.

The water thing is still absolutely killing me. I always knew that I never drank enough water throughout the course of a day, but I feel like I'm drowning myself by drinking this much water. I'm bloated and I feel like I could legitimately be popped like a water balloon.

I finally got hungry enough to make another one of these meals for dinner, and I definitely overcompensated. I once again had some seasoned chicken and an absolute boatload of vegetables. Like, way too many vegetables. Look at how stupid this looks:

Yeah, about that whole "eating until you're 75% full" thing ... may have overshot the landing a little bit. I also dropped a bunch of carrots on the floor while taking them out of the fridge. And, yes, I did cheat by eating two pieces of chocolate late last night (OK, fine ... it was four pieces of chocolate.) This is completely going off the rails already.

And, for the sake of full transparency, I am farting. A lot. Still trying to figure out if that's the diet's fault, but it is rather concerning.

My bodily functions at least seem to be somewhat under control today, which is a nice little surprise! The foods are still greatly boring me -- I had a banana and an avocado for lunch, then chicken, green beans and corn for dinner. Also, I tried the green juice again just to see if my body might be better equipped to handle it after two days ... and nope. Still tastes like swamp soup.

Three days in and I've officially hit the point where I might turn a family member in to the police if it meant a cheeseburger and beer was waiting for me on the other side. Throw in a side of fries and I might admit to crimes I didn't commit.

Honestly, one of the hardest parts of this thing is not being able to keep my hands busy and snack/drink while anxiously watching sports at night. Last night I had to settle for chewing on ice cubes just to keep me from cracking into a late night stash.

Overall, though, I feel pretty decent outside of the irritability that comes with not being able to do whatever the hell I want, when the hell I want. I feel somewhat accomplished for getting through a day without breaking any rules. But I'm already daydreaming about the absolute havoc I'm going to unleash on my body once this experiment is over.

I think I might be starting to get the hang of this, at least in terms of putting my meals together. For the first time since starting the diet, I actually ate breakfast -- three eggs over medium with spinach and a little hot sauce (no clue if hot sauce is actually allowed. If not, just ignore that I said that.) I was feeling pretty good about myself until Steven Cheah -- a Barstool Sports employee/Buccaneers fan who's been passionately committed to the TB12 diet since the start of the playoffs -- decided to tag me in a much better version of a similar meal. Go away, Steven.

Nevertheless, I persisted. I skirted around lunch with the help of celery sticks and some hummus, which did the job more effectively than I thought it would. Dinner consisted of -- you guessed it! -- more chicken and vegetables. This time, we spiced up the chicken with a little lemon and paired it with kale, sweet potatoes and corn.

I promise I don't want to keep talking about my farts, but they've returned with a vengeance and, as a trusted and ethical journalist, I simply must report the facts.

I know diets typically take a while to produce any sort of meaningful results, so it probably won't come as much of a shock that I don't really feel any differently (other than the mild annoyance of having to take care of myself like an actual adult.) I have, however, lost 1.6 lbs from Monday-Friday. That could just be from the calories I've burned while bitterly screaming at the TV every time a fast food commercial comes on, though.

Now that the weekend is here, we reach an important juncture in this trial. Alcohol isn't explicitly prohibited on the TB12 diet but, admittedly, my normal weekend routine of drinking seven-to-eight beers too many while not moving an inch during a video game marathon probably isn't encouraged by health experts. For the sake of the experiment, I am going to do my best to commit to a healthy lifestyle -- at least with regards to what I put in my body. You'll have to pry the video games from my cold, dead (and skinny) hands.

As expected, the weekend is presenting some challenges. I cruised through most of the day on Friday without any issue -- slept through breakfast ... eggs and avocado for early lunch ... then finished off my chicken with some quinoa and black beans in a bowl. Please do not judge the presentation (or my hitchhiker's thumb), because it was actually kinda delicious:

Am I embarrassed about the lack of color in that meal? Yeah, maybe. Was I too lazy to make some spinach or throw some avocado in the bowl to give it a little life and not make it look like a pile of dirt? Of course I was.

Luckily, I'm a master of Photoshop so I can help you visualize what it would look like if I wasn't a lazy garbage human. (I also decided to give straight thumbs a try.)

Like I said, getting through most of the day was sort of a breeze, but temptation came out to play at night -- as it often does. I was going to commit to doing the full weekend without booze, but that quickly shifted to "maybe I'll just have one glass of wine with dinner ... I deserve it." I also decided to embrace my new lifestyle of being a fully boring and insufferable adult by attempting to do a puzzle (my first since childhood) on a Friday night. As soon as all the pieces were poured out onto the table and I realized how much work it was going to be, I decided I deserved a second glass of wine. Sue me.

After a few hours and almost no progress on the puzzle, I decided to put on a movie instead. I was reflexively hit with an intense desire to crack into the Trader Joe's movie theater popcorn stashed in my kitchen, but I somehow, some way actually managed to resist. Am I a hero? Some are asking the question (the movie I watched was "The Little Things" on HBO Max. It was forgettable.)

Today was a relatively easy day. I had eggs, avocado and black coffee for breakfast, which was fine, but it prompted me to realize that I can still never really enjoy avocados. I think they're a bad food and an overrated topping/ingredient, and the texture makes me shiver. So, of course, I decided to tweet this out:

Not surprisingly, that really got under some people's skin. My mentions were flooded with Avocado Defenders and avocado meme accounts, so that entertainment helped distract me from my hunger through lunch. Dinner wasn't all that interesting -- I had chicken, quinoa and green beans -- but I want points for driving past a McDonald's on my way home and not stopping, even though I thought about it. I am the strongest man alive.

I did drink a bunch of beers while playing video games all night, though. Whoops.

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TB12 Diet Diary: I tried to eat like Tom Brady for a week -- here's what it's like - CBS Sports

Fitness YouTuber Will Tennyson has tried the extreme workouts and diets of some of the fittest figures in pop culture, from legends like Muhammad Ali and Bruce Lee, to present-day movie stars like Gal Gadot and Henry Cavill. He's also spent a "day in the life" of former World's Strongest Man and Arnold Classic winner, Brian Shaw... twice.

Having already attempted the epic 10,000-calorie diet and workout routine that Shaw used while in competition, in his latest video Tennyson takes on the relatively reduced "fat loss" diet Shaw has been using to lean down over the last year, which still involves eating a staggering 5,513 calories per day.

The morning starts with a 1,000-calorie strongman breakfast of six ounces of bison, six eggs, and steamed white rice. "I think I'm going to have to remind myself constantly throughout the day that this is a fat loss diet, because this is a hefty bowl of food," he says.

Tennyson follows breakfast with a walk (Shaw is a fan of low-intensity cardio) before preparing his second meal; bison patties, rice cakes and pineapple, totaling 765 calories. Shortly after comes the third meal, a pre-workout protein shake, banana, rice crispy treats and peanut butter.

At the gym, Tennyson focuses on exercises which not only build pure strength, but also help to develop stability, balance, and grip strengthall essential in Shaw's profession. These include safety bar squats, incline dumbbell press, neutral grip pulldowns, and strongman staples like the farmer's carry, sled pull, and log press.

"I can usually press 180 pounds for multiple reps, so it just shows you, the width of the log makes it so much harder," he says. "This thing lights your upper delts up... the shoulder pump is next level."

He adds that the farmer's carry is a real test of endurance, and by the time he's completed just two rounds on the sled pull, he's feeling thoroughly exhausted and the skin on his hands is starting to split. "My upper back right now is fried from the farmer's walks and sled pulls," he says. "Those two things alone are a workout in itself."

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For his post-workout meal, Tennyson eats chicken, asparagus, and an entire bag of sweet potato fries, then heads out for another walk to hit his cardio goals before a final meal of more bison patties, rice and salad (919 calories).

"Everyone has their own method to dieting," he says. "The point is to find a diet that you're consistent with and you can stick to every single day, because that is the most important thing."

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Watch What Happened When This Bodybuilder Ate and Trained Like Strongman Brian Shaw - menshealth.com

Then theres the fact that naturally fiber-rich foods, like whole grains, are packed with additional helpful nutrients. Most whole grains contain B vitamins and minerals such as selenium and magnesium, says Dr. Feresin, which can help your body regulate blood pressure, ward off damage to the cells, and more.

If youre looking for ways to add fiber, Dr. Feresin recommends choosing whole wheat pasta or brown rice pasta instead of regular pasta, brown rice rather than white rice, whole wheat bread instead of white bread, whole wheat cereal, and whole oats. Try the pseudo whole grains amaranth, chia seeds, and quinoa. Add quinoa to your salad or chia seeds to your yogurt or overnight oats, she recommends. High-fiber fruits and vegetables include raspberries, pears, apples (with the skin), bananas, green peas, broccoli, and Brussels sprouts.

Sodium is an essential mineral that helps control your bodys fluid balance. It honestly helps a lot of food taste really great, too. However, most of us consistently take in more sodium than we needand its that chronic overconsumption that can become an issue for your heart. That can mean more fluid in your blood vessels, potentially leading to an increase in blood pressure that can make your heart have to work harder to pump blood throughout your body, says Dr. Feresin.

To reduce blood pressure, the AHA recommends eating no more than 2,300 mg of sodium per day. Canned foods, preserved foods, and restaurant meals can be particularly high in sodium, Dr. Hong says. So can processed meats like hot dogs, salami, sausage, and ham. While delicious, the combo of sodium and saturated fat in these meats, especially if eaten frequently over time, makes them pretty unsavory for heart health, says Dr. Hong. In fact, the top source of sodium and saturated fat in the American diet is sandwiches. Which doesnt necessarily mean you need to swear off sandwiches foreverbut its good to know if youre specifically trying to eat in a way that supports optimum heart health.

Just as important as reducing sodium intake is upping your potassium intake, a mineral that counterbalances sodium in regulating your fluid balance, says Dr. Feresin. The average American consumes far less than the recommended amount of 4,700 mg per day.

Find potassium in apricots, prunes, oranges, squash, spinach, tomato, asparagus, beans, lentils, milk, yogurt, chicken, turkey, beef, salmon, and more, Dr. Feresin says. And to add flavor to dishes without sprinkling on extra salt, try adding seasonings, like herbs, hot spices, garlic, or saffron.

Fruits and vegetables are filled with fiber, and they are delivery vessels for lots of powerful micronutrients, including compounds called polyphenols. These bioactive compounds not only contribute to taste, color, and flavor of plant foods, but they also have antioxidant, anti-inflammatory, and anti-hypertensive properties, says Dr. Feresin. They help keep cholesterol from forming plaques, prevent blood cells from sticking together, improve artery dilation, decrease arterial stiffness, decrease blood pressure, and more, she says.

No one polyphenol can be considered the best, and theres no one particular piece of produce you should pick up every single day. Variety is the key.

One of the things that we believe is that those polyphenols are acting additively and synergistically, so its not just one; its actually more than one that is exerting the effect in the body, says Dr. Feresin. Thats one of the reasons why we advocate the increased consumption of fruits, vegetables, whole grains, and legumes, because you're not only going to be getting a single polyphenol. Youre going to be getting hundreds of polyphenols, and getting all the other nutrients as well.

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What Is Heart-Healthy Diet? These 7 Simple Eating Tips Can Protect Your Heart - Self

CancerNetworks podcast features Justin Gregg, MD, lead author of a study investigating the Mediterranean diet and how it impacts men with localized prostate cancer.

In the latest episode of Oncology Peer Review On-The-Go, CancerNetwork spoke with Justin Gregg, MD, about a study published in Cancer titled, Adherence to the Mediterranean diet and grade group progression in localized prostate cancer: an active surveillance cohort.

Gregg, an assistant professor of urology at The University of Texas MD Anderson Cancer Center and the lead author of the study, explained that the Mediterranean diet was associated with a lower risk of Gleason Grade group progression among men with localized prostate cancer on active surveillance. Larger follow-up studies are still necessary to verify the patient- and cancer-specific effects of adherence to the Mediterranean diet.

Dont forget to subscribe to the Oncology Peer Review On-The-Go podcast on Apple Podcasts, Spotify or anywhere podcasts are available.

Reference:

Gregg JR, Zhang X, Chapin BF, et al. Adherence to the Mediterranean diet and grade group progression in localized prostate cancer: An active surveillance cohort. Cancer. January 7, 2021. doi: 10.1002/cncr.33182

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Oncology Peer Review On-The-Go: Mediterranean Diet's Association With Localized Prostate Cancer - Cancer Network

While most of us were busy scavenging for toilet paper and swapping sourdough starters, Jenna Dewan was in the middle of more labor-intensive pandemic preparations. Quite literally. The actress gave birth to her second childa son, Callum Michael Rebel Kazee, with fianc Steve Kazeeon March 6, 2020, just days before Los Angeless stay-at-home order went into effect.

I was in this postpartum-haze bubble, then a week later, everything just shut down, Jenna says. It was new; it was different; it was kind of scary. But we were all in it together.

Jenna had already planned for a hunkering-down period following Callums birth, sticking to the same First 40 Days model of postpartum rest and replenishment that she had used after the birth of her daughter, Everly, with ex-husband Channing Tatum in 2013. But what she hadnt planned for was a months-long isolationespecially considering how alone she had felt the first time around, giving birth to Everly in London, spending the first few weeks in an apartment with no Wi-Fi, then quickly transitioning to 15-hour shoot days on the set of Lifetimes Witches of East End.

I had this grand idea that with this baby, Im going to have friends and family over all the time, says Jenna. Talk about expectations and having to surrender.

Eric Ray Davidson

Leaning into unexpected curves has helped Jenna navigate a number of detours over the past three yearssplitting from Channing in 2018, building a new life as a single mom, reconnecting with Steve (whom shed met years earlier after one of his performances in the Broadway production of Once), and embracing new love.

I got here by following the flow, says Jenna, reflecting on her journey. Ive really been big on that. I know when Im swimming upstream and fighting it.

And so the self-professed free spirit has harnessed that submit-and-sink-into-it approach in pandemic life. Instead of getting bogged down with anxiety or fear, she has constantly looked for ways to swerve and grow through it all.

Most noticeably, the past year finally forced Jenna to take a beat. Shes been hustling since the early 2000s, kicking off her professional dance career on Janet Jacksons 2001 All for You tour. Film roles followed, including her 2006 breakout, Step Up. And the past five years, which have been especially busy for Jenna, included acting roles (The Resident; Berlin, I Love You; Soundtrack), hosting gigs (Flirty Dancing, World of Dance), and production projects (Step Up: High Water). When Hollywood shut down last year, Jenna was left with a largely open calendar.

Ive learned for the very first time what it means to actually be quiet, to be present, she says. Ive never been a homebody, and I love it.

Eric Ray Davidson

Eric Ray Davidson

Without external factors like work projects or lunch dates with friends to fill her up, Jenna turned her attention inward, establishing a new feel-good morning routine. By tending to her self-care early on, Jenna finds that shes able to give more to others throughout the day. So now, every morning after Callum wakes her (and Steve) up around 6:30 or 7 a.m., she feeds him, then feeds her own soul, starting with a 20-minute meditation session.

Jenna has relied on Vedic meditationa mantra-based practice similar to transcendental meditationfor years. Shes so serious about it that she has a dedicated nook at home where her kids arent allowed. And its where shes seated today as we talk.

I got here by following the flow. Ive really been big on that. I know when Im swimming upstream and fighting it.

Sunk deep in an overstuffed beige chair, Jenna starts rifling through the belongings on the table behind her, a spiritual grab bag of sorts. She lifts up a fist-size ivory crystalan aplite, she tells me, which is good for connection and meditation. She shows me her Super Attractor Journal, where she jots down her thoughts; her oracle cards, which she uses to set her intentions for the day; and The Four Agreements by Don Miguel Ruiz, which shell open to a random page and read from. Completing the collection is a chunky sage smudge and, of course, a candle. When I ask what scents soothe her, she pauses and laughs, telling me the candle is This Smells Like My Orgasm by Gwyneth Paltrow. It was a gift, Jenna says with a grin. It smells good!

Breath work is another big component of her mindfulness. After meditating, shell often cycle through a holotropic breathing routine (two breaths in, one breath out) set to music, which she says has been transformative.

Eric Ray Davidson

Eric Ray Davidson

Its very effective for stress, Jenna says. Youre creating this rush of oxygen to your brain, and it calms your nervous system. It can be a little uncomfortable at first, but once you get past that, you really open yourself up.

Then, once centered, Jenna sweats it out. Her exercise of choice right now is Pilatesshe logs three or four one-hour Zoom sessions a week with her instructor Kim Carruthers. It gets you fit so fast, and you just feel stronger, Jenna says of her practice, which has transferred from the studios reformer to a mat at home. The dancer in me really likes it because it activates the same muscles in my core, she continues. Especially after recovering from surgery (her C-section), you feel things just all start to go where theyre meant to go [with Pilates]. Shes also become a fan of Isaac Bootss Instagram Live workouts, a high-energy combo of cardio and strength, which Jenna calls dancer wonderfulness.

As dance studios are closed, Jenna has had to get her groove on in small gaspsan online class here, a TikTok routine there. Through it all, she keeps a perpetual rhythm in her home. Im always dancing, even in the kitchen, she says. Callum laughs and smiles when I dance, especially when I give him a good hair whip. Its as if its the funniest thing that ever happened. And Evies always like, Dance party time!

When it comes to refueling, Jenna finds that her body does best with a mostly vegetarian diet. She follows an 80/20 approach80 percent of the time eating healthy and 20 percent of the time indulging. She starts every morning with a green smoothie (emphasis on the green), blending spinach, romaine, celery, cilantro, parsley, apple, banana, and lemon. For lunch and dinner, shes learned to keep it simple. In the beginning of quarantine, I was trying to cook more, Jenna says. But then people in the house were like, Youve got a lot of strengths. I dont know if cooking is one of them.

Eric Ray Davidson

I am not one of those people who thinks change doesnt happen. Instead, I own it, Im happy with it, and Im excited to see what develops from it.

Shes since pivoted to preparing and refrigerating nutritious meal componentslike quinoa, roasted vegetables, and black beansand letting her family combine them into entres. She does take pride, however, in a dish her family calls the Jenna Salad. Its a chopped medley of whatever vegetables are in the houseusually carrots, bell peppers, broccoli, avocado, and sometimes even sauerkrauttopped with a veggie burger and dressed with lemon, olive oil, salt, and pepper.

Its delicious, says Jenna. The warm veggie burger makes you feel like youre eating more than a salad. As for indulgences, Jenna goes for salty over sweet, with faves like nachos or french fries. I dont deprive myself, she says. But I try to choose healthy most of the time.

That balanced approach is just one more example of the laid-back, go-with-the-flow attitude that has seen Jenna through a myriad of milestones, including her most recent biggie in December: turning 40. As Jenna sees it, life has only gotten more fulfilling.

I feel better in my skin. I feel more grounded in my body, she says. I feel excited for this next decade and what is available to create. Even in this crazy year, I still have that feeling.

As Jenna looks to the future, shes set a few goals for herselfnamely, producing more projects through her company, Everheart Productions, and continuing to grow personally. But, as with all things, she recognizes that some of that, ultimately, will be left up to fate.

You cant really control how life is going to lookyou just know how you want to feel, says Jenna. I am in no way at that point where Im like, Ive got it all figured out. Im still learning more about myself every single day: what I want, how I want to experience it. All of that is in flux. I am not one of those people who thinks change doesnt happen. Instead, I own it, Im happy with it, and Im excited to see what develops from it.

Spoken, as ever, like a true free spirit whos mastered the art of embracing the unknown.

Photographed by Eric Ray Davidson Fashion editor: Kristen Saladino Styling: Katie Collins Hair: Kristin Ess, kristinesshair.com

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Jenna Dewan On Postpartum Life, Pilates, And Why She Follows An 80-20 Diet - Women's Health

Gastritis is a common condition that may cause digestive symptoms and pain. Avoiding foods and drinks that trigger symptoms may help people manage this condition.

Gastritis is usually a minor health issue that often improves after treatment. However, some types of gastritis can lead to serious complications, such as ulcers or increased risk of cancer.

A person can try following a gastritis diet to avoid foods that irritate the stomach and to relieve symptoms of the condition.

In this article, we will examine foods to eat and foods to avoid during gastritis. We will also look at recipe ideas and how to prevent gastritis.

Gastritis refers to the inflammation of the stomach lining. The inflammation is a result of damage to the lining of the stomach.

Gut inflammation can be due to diet and lifestyle factors, some diseases, and infections.

Gastritis is a common condition. If left untreated, it may have severe health effects.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, it is unclear whether diet and nutrition play an important role in causing gastritis.

However, a person can try eating a diet that supports gut health and has anti-inflammatory properties.

Gastritis is an inflammatory condition, so following an anti-inflammatory diet may help manage symptoms. People can try eating foods with anti-inflammatory properties, such as:

Garlic, ginger, and turmeric may also have anti-inflammatory properties, according to research.

According to a 2014 review, eating probiotic foods, such as natural yogurt, may prevent Helicobacter pylori (H. pylori). However, research is not conclusive. Also, probiotics may help maintain gut health.

Foods that contain beneficial probiotic bacteria include:

The following are examples of how people can combine foods beneficial for gastritis in healthful meals.

People with gastritis should avoid foods and drinks that irritate the stomach lining, such as:

It may also be helpful to avoid inflammatory foods. These include:

Gastritis has several different causes. Below, we list some of them.

According to a 2015 study, the most common cause of gastritis worldwide is H. pylori.

H. pylori are bacteria that infect the stomach. They usually pass from person to person via direct contact with saliva, vomit, or stool.

Dietary and lifestyle habits that may cause gastritis include:

Diseases that may cause gastritis include:

Sometimes, gastritis occurs after major surgery or traumatic burns and injuries.

Gastritis may also be due to stress. Neurotransmitters stimulate hormones and histamine to produce more stomach acid. The acid causes damage to the cells lining the stomach. This in turn causes symptoms of gastritis.

Symptoms characteristic of gastritis may include:

In extreme cases, chronic gastritis may destroy cells in the stomach lining and cause an acid-free stomach. This may increase a persons risk of cancer and peptic ulcers and prevent them from absorbing essential nutrients, such as vitamin B12.

A doctor may advise that a person avoid gastritis triggers, such as alcohol, smoking, or certain foods. Keeping a food diary may help a person discover potential triggers.

If a person is taking medication that may worsen gastritis symptoms, a doctor may prescribe an alternative medicine.

If a doctor suspects H. pylori, they can perform tests to confirm their diagnosis. Tests may include a blood test, stool test, or breath test.

Sometimes, a doctor may need to carry out an upper endoscopy. This involves inserting a camera on a tube into the throat and down into the stomach.

Several medications decrease stomach acid and help relieve symptoms of gastritis. These medications include:

People can help avoid gastritis by not consuming products that irritate the stomach lining. These include alcohol, spicy foods, and caffeine.

If a person is taking aspirin or NSAIDs, they should speak with their doctor about alternative medications or ways they can manage their symptoms.

Self-care strategies for relieving stress may help avoid stress-induced gastritis.

People may prevent H. pylori infection, which can lead to gastritis, by practicing proper hygiene, such as:

A person experiencing symptoms of gastritis should consult a doctor. Severe gastritis may lead to erosion of the stomach lining and painful ulcers. Black stool may be a sign of bleeding in the stomach.

Gastritis may also cause anemia and fatigue.

H. pylori is the leading cause of gastritis, so a doctor will likely perform tests to determine whether a person has an infection. H. pylori is the primary cause of peptic ulcers and gastric cancer, according to a 2014 review.

People with gastritis may help manage their symptoms by avoiding certain foods, including spicy, acidic, and fatty foods. They can also try avoiding alcohol and caffeine.

Following an anti-inflammatory diet and including probiotic foods may also help support the gut and reduce symptoms.

Without treatment, gastritis may lead to complications. This is why a person with gastritis symptoms should seek guidance from a doctor.

People can avoid H. pylori infection by maintaining proper hygiene habits and cooking food safely.

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Gastritis diet: Foods to eat and avoid, recipe ideas, and more - Medical News Today

New research from a team at the Queen Mary University of London is adding to the debate around the efficacy of time-restricted eating (TRE) as an approach to weight management.

A 12-week study assessing the effect of TRE in a population of obese adults, results indicate the effects were modest but appeared to be equal to those achieved with other interventions and lead investigators to call for a formal trial of the intervention.

Simple weight management plans which people can stick to are currently lacking. In this study, more than a quarter of the participants had lost at least 5% of their starting body weight at 12 weeks, said Dunja Przulj, PhD, a research health psychologist at Queen Mary University of London, in a statement.

With the obesity epidemic continuing to grow, a historic level of interest has been brought to dietary science and nutrition. Previous studies, conducted in animals or smaller populations, have outlined the impact of a time-restricted approach, but investigators felt these failed at accurately describing the real-world effects of TRE on weight and lipid profile among obese patients.

With this in mind, the current study was designed to restrict participants daily eating period to 8 hours each day over a 12-week period. During the remain 16 hours of each day, participants were permitted to drink water, diet drinks, or coffee/tea with no milk or sugar. Investigators allowed participants to choose the 8-hour period most convenient for them.

In total, 52 patients were recruited for the study through a community weight clinic and university staff bulletins and social media. All patients included in the study were aged 18 years or older, and had a BMI over 30 kg/m2 or over 28 kg/m2 with comorbidities.

Demographic data was collected from all participants at baseline. Weight was measured at baseline and at weeks 1, 6, and 12. Measurements for blood pressure and lipid profile were performed at baseline and again at 12 weeks. Adherence to the

The primary outcome of the study was adherence to TRE and secondary outcomes included drop-out rates, weight changes, changes in blood pressure and lipid profile from baseline, ratings of interventions, and others.

In total 50 patients were included in the study. These m=patients had a mean age of 50 years, and mean body weight of 97 (SD, 17.1) kg, a mean BMI of 35 (SD, 4.0) kg/m2, and 74% were female. At week 6, 64% of participants continued to practice TRE at least 5 days per week and, at week 12, 58% reported the same level of adherence.

Among participants who provided follow-up data, those adhering for at least 5 days per week had greater weight loss than those with lower adherence (week 6: 2.5 [1.7] vs 1.0 [1.3], P=.003; week 12: 3.5 [2.7] vs 1.3 [2.0], P=.001). Additionally, 26% of the study sample lost at least 5% of their body weight at 12 weeks. However, investigators observed no impact on blood pressure or lipid profile.

This study, Time restricted eating as a weight loss intervention in adults with obesity, was published in PlosONE.

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Time-Restricted Diets Induce Weight Loss, No Change in BP or Lipid Profile - Endocrinology Network

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