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Mat Fraser held onto his title of "Fittest Man on Earth" for another year in October 2020, when he won the annual CrossFit Games for the fifth year running. In a recent conversation with powerlifter Stefi Cohen on her YouTube channel, Fraser spoke about how his diet plays an important part in his overall fitnessand why he doesn't believe in cheat days.

While plenty of other CrossFit athletes might have those defined six-pack abs, Fraser says his nutrition has never been about eating to look a certain way. "My previous sport was weightlifting, all I cared about was being strong, not looking strong," he says. "When I got into CrossFit, I never cared about looking fit as long as I was fit."

He adds that he has found that a higher percentage of body fat can have some benefits when competing, and that this "extra cushion" can be an advantage when it comes to longer events. "By day three or four, these guys that have these incredible abs, they don't have the fuel."

During the periods when he is preparing for a competition, Fraser rarely has an appetite, and has to force-feed himself so that his body is able to recover during his intense training. "If I have a 90-minute training session, I have a pile of Snickers next to my bike and I'm just piling them in," he says. "I'm taking in a huge amount of calories in liquid form, in Gatorade, just slugging it down. Just carbs, carbs, carbs. Is it great for my performance? Absolutely, I feel great, I recover off that, but what's it doing for my body composition? For 99 percent of people, that's why they're working out, they want to look better in day-to-day life."

He adds that his go-to foods during competition are all about packing as much fuel into his body as possible: breakfast burritos, peanut butter and jelly sandwiches, rice bowls with meat and vegetables and then calorie-loaded meals at night such as tacos, cheeseburgers, and pizzas.

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When asked about his favorite cheat day meals, however, he says he doesn't really do them, preferring to incorporate sensible amounts of treats into his everyday routine. "I struggle with moderation, it's either all or nothing," he says. "I have two chocolate truffles every night. And that for me is my treat, that's what I look forward to... I don't cut out sweets altogether, I just try to have one or two a day."

However, when the competition season is over, all bets are off. "As soon as the gains are done, I go overboard," he says. Once a year for a couple of weeks, I'll just binge." Then there'll come a stage where his body naturally starts to crave salad after being loaded up with so much sugar and salt. "I get excited from wanting to eat healthy again."

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More here:
Mat Fraser Told Stefi Cohen What He Eats to Be the 'Fittest Man on Earth' - menshealth.com

UN agencies warn economic impact of COVID-19 and worsening inequalities will fuel malnutrition for billions in Asia and the Pacific

Child and maternal diets particularly vulnerable

20/01/2021, Bangkok, Thailand The economic impact of COVID-19 on the worlds most populous region is threatening to further undermine efforts to improve diets and nutrition of nearly two billion people in Asia and the Pacific who were already unable to afford healthy diets prior to the pandemic, says a new report published today by four specialized agencies of the United Nations.

The report, Asia and the Pacific Regional Overview of Food Security and Nutrition 2020: Maternal and Child Diets at the Heart of Improving Nutrition found that 1.9 billion people were unable to afford a healthy diet in this region, even before the COVID-19 outbreak and the damage it has since caused to economies and individual livelihoods. The report was published jointly by the Food and Agriculture Organization of the United Nations, the United Nations Childrens Fund, the World Food Programme and the World Health Organization.

Due to higher prices for fruits, vegetables and dairy products, it has become nearly impossible for poor people in Asia and the Pacific to achieve healthy diets, the affordability of which is critical to ensure food security and nutrition for all and for mothers and children in particular.

Food prices and available incomes govern household decisions on food and dietary intake. But the outbreak of COVID-19 and a lack of decent work opportunities in many parts of the region, alongside significant uncertainty of food systems and markets, has led to a worsening of inequality, as poorer families with dwindling incomes further alter their diets to choose cheaper, less nutritious foods.

Making nutritious foods affordable and accessible

More than 350 million people in the Asia and the Pacific were undernourished in 2019, or roughly half of the global total. Across the region, an estimated 74.5 million children under 5 years of age were stunted (too short for their age) and 31.5 million suffered from wasting (too thin for height). The majority of these children live in Southern Asia with nearly 56 million stunted and more than 25 million wasted. At the same time, overweight and obesity has increased rapidly, especially in South-Eastern Asia and the Pacific, with an estimated 14.5 million children under 5, being overweight or obese.

Poor diets and inadequate nutritional intake is an ongoing problem. The cost of a healthy diet is significantly higher than that of a diet that provides sufficient calories but lacks in nutritional value, showing significant gaps in the food system to deliver nutritious options to all at an affordable price. These costs are even greater for women and children, given their added nutritional needs.

The report calls for a transformation of food systems in Asia and the Pacific, with an aim to increase the affordability of, and families access to, nutritious, safe, and sustainable diets. Nutritious and healthy diets need to be accessible to everyone, everywhere. To ensure that happens, the report recommends integrated approaches and policies are needed. These steps are vital to overcome unaffordability issues, and also to ensure healthy maternal and child diets.

Improving maternal and child diets requires strengthening vital systems

Nutrition is vitally important throughout a persons life. The impact of a poor diet is most severe in the first 1000 days, from pregnancy to when a child reaches the age of 2. Young children, especially when they start eating their first foods at 6 months, have high nutritional requirements to grow well and every bite counts.

Mainstreaming nutrition-focused behaviour change campaigns throughout these systems should lead to greater knowledge uptake and sustainability of behaviours helping people to achieve healthy diets.

Education on what constitutes a healthy diet and how to create hygienic environments at home, in schools and in the community, together with investment in girls education and infrastructure that underlies good water, sanitation and hygiene practices, are critical.

Therefore, providing a nutritious, safe, affordable and sustainable diet for all requires coordinating with partners in the Food, Water and Sanitation, Health, Social Protection and Education systems, to collectively create an enabling environment.

Greater attention is also needed to operationalize national policies and plans to improve the delivery of health services for maternal and child diets and good nutrition outcomes. Services to improve the diets of mothers and young children should be prioritized as part of the essential package of health services needed to address undernutrition, overweight and obesity and to achieve universal health coverage.

In the meantime, social protection efforts can protect and stabilize incomes and improve access to healthy diets during disasters and crises. At least nine governments in Asia and Pacific have established a targeted mother and child COVID-19 component in their social protection systems. However, more data collection and analysis are needed to document the effectiveness of social protection in improving maternal and child diets in the region.

Bringing everyone to the table

Food systems play a critical role in achieving food and nutrition security for all. A sustainable and nutrition-sensitive food system is essential to produce diverse and nutritious foods for healthy diets. Improved efficiency and productivity of value chains can reduce the costs of essential foods to make them more affordable.

These actions are needed now more than ever because the face of malnutrition is changing in Asia and the Pacific, with highly processed and inexpensive foods readily available throughout the region. These foods are often packed with sugar and unhealthy fats and lack the vitamins and minerals required for growth and development. Consumption of these foods increases the risk of obesity, diabetes and cardiovascular disease.

Governments need to invest in nutrition and food safety in fresh and street food markets to promote healthy diets. Regulation of sales and marketing of food for consumers, especially children, is important to curb overweight, obesity and related diseases and illness.

The report also calls for action within the private sector, as it has an important role to play in supporting the transformation of the food system and its value chains for achieving healthy diets.

Leveraging these systems, in a coordinated fashion that expands the opportunities to address barriers to accessing and consuming healthy diets, will help countries and the people of Asia and the Pacific recover faster from the economic impact of COVID-19, and be better prepared for future crises.

The report, Asia and the Pacific Regional Overview of Food Security and Nutrition 2020: Maternal and Child Diets at the Heart of Improving Nutrition launched today in Bangkok, is jointly published by the Food and Agriculture Organization of the United Nations, the United Nations Childrens Fund, the World Food Programme and the World Health Organization.

Read the report

http://www.fao.org/asiapacific/news/detail-events/en/c/1370156/

#SOFI2020

For further information, contact:

Allan Dow, FAO Regional Office for Asia and the Pacific

Pravaran Mahat, UNICEF South Asia Regional Office

Shima Islam, UNICEF East Asia and Pacific Regional Office

Kun Li, WFP Regional Bureau for Asia and the Pacific

Ruel Serrano, WHO Western Pacific Regional Office

Shamila Sharma WHO South-East Asia Regional Office

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Asia and the Pacific regional overview of food security and nutrition 2020: Maternal and child diets at the heart of improving nutrition - World -...

While there are many reasons why a person may choose to go vegan, health is often cited as a popular motive. But although vegan diets are often touted as being healthier in the media, this isnt always reflected by scientific research.

While some research has shown that vegan diets have positive health effects, such as lower risks of heart disease, diabetes and diverticular disease, our recent study also showed that vegans may have a higher risk of fractures, and vegans and vegetarians combined may have a higher risk of haemorrhagic stroke.

The mixed body of evidence makes it difficult to understand what the overall health impacts of vegan diets are. But why is the evidence so inconclusive?

Though the number of vegans worldwide is rising, this group still only makes up a small minority of the worlds population. In order to truly understand the health impacts of vegan diets, wed need to collect data from a large number of vegans, and monitor them over a long period of time to see if they develop any different diseases compared to meat-eaters.

Currently, the two largest studies tracking multiple major health outcomes (such as cancer) in vegans are the Adventist Health Study 2 (which includes data from around 5,550 vegans) and the EPIC-Oxford Study (which includes data from around 2,600 vegans). In contrast, some studies include over 400,000 meat eaters.

Given that few studies have long-term data on vegans, this makes it hard to track how vegan diets might affect health. It becomes even more difficult given that most diseases only affect a modest proportion of the population (such as breast cancer, which affects only 48 per 100,000 women a year globally. Without data on vegans to begin with, researchers wont know precisely how this group may be affected by certain diseases and if theyll be more or less susceptible to them. The current number of vegans enrolled in studies is still too small to look at how these diets affect many health outcomes in the long term. Including more vegans in future research will be needed to see how this diet truly affects long-term health.

Vegan diets are defined by the exclusion of animal products. But the type of vegan diet a person follows can differ substantially in terms of what foods they actually eat.

For example, a vegan diet can be highly nutritious with lots of fresh vegetables and fruit, beans and pulses for extra protein, and nuts and seeds for healthy fats. For others, it may solely contain white pasta, tomato sauce and bread with margarine. These differences might affect diet quality (such as consuming higher saturated fat content), which can have different health implications.

New large studies would need to both look at the nutritional quality of different vegan diets, and their potential health impacts.

To avoid nutritional deficiencies while following vegan diets, supplementation with vitamins and minerals (such as iron or vitamin B12) has been recommended. This can be achieved through a daily pill or fortified foods.

Fortification can vary by product or brand, change over time, and regulations if they exist can vary in different parts of the world. For example, calcium is added to some, but not all brands of plant-based milks. Supplements can also differ by type, brand, dosage and how regularly theyre taken.

Supplementing diets with certain nutrients might lower the risk of some nutrient-related health conditions, such as iron-deficiency anaemia. But how supplement use affects other health outcomes is largely unknown, and few studies have tracked what supplements vegans take.

While supplement use by anyone (vegan and non-vegans alike) can impact nutritional studies, the impact on certain health outcomes would be magnified in people who have inadequate intake compared to those who meet the minimum threshold. This is why knowing how taking supplements or eating fortified foods affect health outcomes is important when trying to understand the health effects of vegan diets.

Most of the current published studies on vegan diets and health are older than many plant-based products which have become increasingly popular among vegans.

And since many of these plant-based products are relatively new, theres no information on the nutritional quality of them, how often theyre consumed by vegans, and how these plant-based products affect long-term health.

What we know about the effects of diet on health often comes from large epidemiological studies. In these studies, researchers compare the risk of different diseases in groups of people with different dietary habits for example, people who consume vegan diets to those who dont. This means that findings from available studies can only inform health risks for groups of people and not for individuals.

For example, in our recent study we found that vegans (as a group) had a 2.3 times higher risk of hip fractures than meat-eaters. However, this does not mean that an individual is 2.3 times more likely to have a hip fracture if they go vegan. Different risk factors (such as genetics or lifestyle) contribute to a persons overall health and disease risk. An individual also cannot be compared to themselves so the findings from any epidemiological study from a group will not apply to any particular individual.

To get conclusive answers on the overall health impacts of both short and long-term vegan diets (including the types eaten today), we will need more information. This means collecting data in people following different types of vegan diets, in different countries, and tracking them over long periods of time.

Image Credit: Unsplash

Keren Papier, Nutritional Epidemiologist, University of Oxford, Anika Knppel, Nutritional Epidemiologist, University of Oxford and Tammy Tong, Nutritional Epidemiologist, University of Oxford published this article first on The Conversation. The views expressed are the authors own.

Continued here:
Is A Vegan Diet Healthier? Five Reasons Why We Can't Tell For Sure - SheThePeople

Posted: Jan 18, 2021 / 12:02 PM CST / Updated: Jan 18, 2021 / 12:02 PM CST

Wellness Expert Taz Bhatia, MD. Explains How to Put Yourself Back Together & Recover from the Stresses of 2020

2020 has been a very stressful year with challenges that we havent faced in recent times. We have collectively experienced trauma which can wreck havoc on the body, and as a result, many people are experiencing new health issues. So, how do we recover? We have one of the top integrative medicine physicians in the nation available to share timely tips for making a full recovery from 2020 and getting back on track for 2021.

Dr. Taz Bhatia will tackle a critical topic as we move into the New Year. Shell share her 2020 Recovery Checklist and explain how some new supplements can help with better sleep, boost energy, lose weight and maintain overall health. Dr. Bhatias practice is nationally recognized for creating specialized treatments plans. Her unique approach has earned her guest appearances on the Today Show, Dr. Oz, and numerous other network TV shows. Some of her best-selling books include: WHATDOCTORS EAT, THE 21-DAY BELLY FIX and SUPER WOMAN RX.

Dr. Taz Bhatia, M.D. is an integrative medicine physician and wellness expert who gained national recognition as a best-selling author of the books, What Doctors Eat, The 21 Day Belly Fix, and Super Woman Rx. Her integration of Eastern medical wisdom with modern science has led to featured segments on The Today Show, Dr. Oz, Live with Kelly & Ryan and eventually the premiere of her own PBS special Super Woman RX with Dr. Taz. She is also the host of the Super Woman Wellness with Dr. Taz podcast. Personal health challenges in her twenties led Dr. Bhatia to opening her now nationally recognized practice. Today, Dr. Taz and her team work to help patients understand their core health issues and develop personalized treatment plans, pulling from multiple systems of medicine, including integrative, functional, Chinese, and holistic medicine.

For more information visit TheEastWestWay.com & DoctorTaz.com.

Sponsored by The East West Way. Opinions expressed by the guest(s) on this program are solely those of the guest(s) and are not endorsed by this television station.

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Learn How Diet & Supplements Can Jump Start Your System For Better Overall Health With The East West Way - KXAN.com

Despite overwhelming scientific evidence that shows meat-free diets are better for your health, the environment, and animal welfare,manyare reluctant to embrace a plant-based diet. Perhaps one of those people was once you. Myths and misperceptions surrounding veganism make changing someones mind about eating meat tougher than a well-done steak. If you're plant-based yourself, you canprobablythink about one or twoloved ones who you would love to see give up meat for their health. Instead of pushing them hard, share with them what it was that prompted you to make the switch. Instead of trying to change their approach, telling them what changed yours canbe a gentler, more effective way to havethem consider another perspective.

When trying to convince someone you care about to do so, its essential to address the misinformation around adopting a plant-based diet. Dont write off veganism as a bunch of salad leaves on a plate until youve explored the growing world of meat alternatives. Before they bite into another burger, offer them a chance to try your favorite alternatives. And offer information about the dangers associated with meat consumption.

Anytime you challenge someones long-held beliefs, youre going to be met with resistance. Rethinking meat is no exception. However, when you tackle the misconceptions and layout the proven benefits, you have a good chance of changing someones mind.

Tell someone you're vegan and they look at you like you're "one of those" people who probably bike everywhere and weave sandals out of hemp. That is both an old and new view of vegans,because the movement has had many iterations dating back to the 70s and before, andsince its inception sustainable fashion, leather-free sneakers, boots, and yes, biking, have all taken on a new-found mainstream cool.

But when it comes to eating for your health, especially to avoid heart disease, diabetes, cancers, and high blood pressure, the urgency of eating healthy has led nearly one-quarter of all Americans to say they are consuming plant-based foods, even if they are not fully vegan or plant-based at the exclusion of all meat or dairy. Coronavirus showed up on our radar inearly 2020 and since then more consumers as eating more fruits and vegetables, taking vitamins C and D, and other supplements in an effort to protect their immune system and build up their response to the virus. Eating plant-based is no longer something you do for your future health and wellbeing, now it's something you do to be healthiertoday, right now.

Still, most die-hard meat eaters will tell you they need meat for protein, or for strength, or to cut down on carbs, and still, theyre reluctant to make the switch to plant-based eating. Consequently, those of us who follow plant-based diets have trouble getting our loved ones to accept their eating choices. Opening someones mind to the benefits of veganism starts with breaking down the myths and misconceptions they believe to be true.

Let's assume that the loved one already knows that a diet high in plant-based foods and low in animal products lowers their risk of death from all causesincluding heart disease, diabetes, and cancerby 24 percent. They may tell you it's inconvenient or more expensive, both not true: You actually save money at the grocery store when you cut out meat, an estimated $1,260 a year. But when you tell them that, some people will still say theyre not willing to sacrifice taste.

What these meat lovers dont realize is that it has never been easier to eat plant-based. In response to an increase in demand from consumers, restaurants, supermarkets, and food manufacturers are preparing, stocking, and developing a variety of affordable and tasty meat alternatives. Furthermore, rethinking meat doesnt mean you have to give it up entirely. You can take steps to adopt a mostly plant-based diet and still reap the benefits of removing meat from your diet.

Many people turn to plant-based diets to reap the health benefits of removing (entirely or partially) meat from their diet. Even if you can't get their attention on the long-term health effects of a plant-based diet, you can tell them that plant-based foods lower the risk of inflammation and infection, and help their digestive health. Want to get really personal? Tell your loved one who spends too much time in the bathroom or suffering from gut health issues that consuming red meat can lead to constipation which puts excessive pressure on veins throughout your body. On the other hand, vegan and plant-based diets are high in fiber which aids digestion and reduces vein stress.

While constipation is undoubtedly a negative side effect of too much meat in your diet, an even more serious consequence is the potential for antibiotic resistance. To boost growth rates and prevent infections, livestock farmers include antibiotics in the feed of food animals such as cows, pigs, and chickens. Over time, germs build up a resistance to antibiotics, and when a human catches one of these infections, drugs are ineffective. Why this matters more now: When someone contracts COVID-19 it's the secondary infections that make them sickest, so while the coronavirus is not resolved by antibiotics, the secondary lung infection like pneumonia is.

In recent years, public health investigators have noted that drug-resistant infections from food animals are steadily rising. To avoid building up a resistance to antibiotics, you should reduce your meat intake or cut it out of your diet entirely. Going vegan or embracing a mostly plant-based diet will support beneficial bacterial functions and help to protect you against intestinal diseases.

Despite scientists and health experts spelling out the repercussions of eating too much meat, some people are still hesitant to make potentially lifesaving dietary changes. If youre still on the fence about veganism, you need to explore the world of meat alternatives. Its a lot more varied (and a lot tastier) than many people realize, and it can be a great way to transition from being a meat-love to incorporating more plants onto your plate.

Just because you decide to give up meat doesnt mean youll never bite into a burger again. Companies like Impossible Foods and Beyond Meat are hard at work developing plant-based products that look and taste like actual meat. Food manufacturer Lightlife offers a tasty bacon alternative with zero cholesterol. These plant-based products are similarly priced to meat-based products which dash the misconception that a vegan diet is more expensive.

There are meat replacements for virtually any situation. You may have already tried tofu in stir fry, but it works as a replacement for eggs or cheese. Need a stand-in for chicken or beef? You can use seitan in pretty much any recipe that calls for them. Dont forget about mushrooms: A portobello burger has a hearty flavor and surprisingly meaty texture.

Organizing a taste test of a variety of meat alternatives is a fun (and convincing) way to get someone to rethink meat. Changing someones mind is difficult, but with a creative and fact-based approach, its possible.

Each day, more scientific evidence comes to light supporting meat-free diets. Regardless of who you are trying to convince, its important to highlight the benefits of adopting a plant-based diet as well as address the myths and misperceptions surrounding veganism. This year, instead of asking your loved one to go the whole way, try swapping out a vegan version of their favorite meal. Giving up meat is a big leap for many people, but like anything, it's doable when broken down into smaller steps.

More here:
Rethinking Meat: Why Is It So Hard to Change Someone's Mind? - The Beet

For the fourth year in a row, the Mediterranean diet has been ranked the healthiest way of eating by dietitians and doctors.

The nonrestrictive, mostly-plant based eating style has been extensively researched, with study after study finding benefits for weight loss, lower risk of diseases, better digestion, and even healthier aging.

The diet is based on eating habits in regions like Greece and southern Italy. These areas of the world are among theso-called blue zones, regions of the world where people tend to live the longest, healthiest lives.

If you're looking to try this celebrated diet for yourself but don't know where to start, dietitians recommend gradually incorporating more Mediterranean-style foods into your diet, including leafy greens, healthy fats, seafood, and whole grains.

At the same time, you can start cutting out foods that some of the healthiest communities in the world tend to avoid, such as refined grains and starches, added sugar, and processed meat.

One of the major differences between the Mediterranean diet and the standard American diet is that the latter tends to contain more red meat and processed meat, both of which are linked to long-term health risks.

Research has found that cutting back on red meat and processed meat can lower your odds of having illnesses such as heart disease and cancer.

Read more: How to kickstart healthy eating with this 1-week Mediterranean diet meal plan recommended by a registered dietitian

For instance, you might have a serving of grilled fish, such as salmon or tilapia, with a side of sauteed greens or a garden salad.

You can also use canned beans as an affordable and fiber-rich source of protein, dietitians recommend.

Fresh produce is a foundation of the Mediterranean diet, from leafy greens to juicy grapes to bright tomatoes and peppers. These plant foods are high in vitamins as well as fiber, which is important for good digestive health.

Colorful Mediterranean-style salads, stews and pasta dishes aren't just delicious and eye-catching, they're also rich in a variety of nutrients, too.

Different colors can signal different levels ofphytochemicals, or plant-based compounds with important nutrients and health benefits.

For a well-rounded diet, aim to eat at least three colors every day from various sources, registered dietitian Brigitte Zeitlin previously told Insider.

The Mediterranean diet focuses on fat sources like olive oil, which are unsaturated fats that research tells us are better for long-term health and longevity.

Unlike saturated fat, which has been linked to higher risk of heart disease and other chronic illness, unsaturated fat can reduce inflammation.

It's also better for cholesterol levels, and hasn't been linked to metabolic dysfunction or cardiovascular disease.

Healthy fats from both olive oil and fatty fish can help replaced the unhealthy processed oils and fat substitutes that gained popularity in American diets during low-fat diet crazes in the past decades.

While the Mediterranean diet doesn't restrict any specific foods, one thing you won't find much of is refined starches and sugary treats.

The diet discourages consumption of added sugars and processed carbohydrates, including snack cakes, candy, potato chips, and the like, in favor of whole foods.

Read more: Eating processed foods can increase your risk of early death from heart disease by 58%, study finds

That may explain why the Mediterranean diet is linked to benefits for blood sugar control and insulin sensitivity, and can be helpful for people with diabetes.

Part of the popularity of the Mediterranean diet is that it allows some indulgence in foods you enjoy, including rich cheeses and yes, even wine. And there are some anti-inflammatory benefits linked to drinking wine, in small amounts.

However, dietitians warn against over-indulging even with red wine, since regularly drinking alcohol has been shown to increase the risk of cancer and stroke.

And if you abstain from alcohol already, there's no reason to start drinking it as part of the Mediterranean diet, since you can get plenty of the same benefits from alcohol-free choices such as coffee, tea, grapes, and berries.

See more here:
The Mediterranean diet was named the best diet for 2021. Here's how to try it. - Insider - INSIDER

Highlights

You know her as a successful actress, an author, and now a doting mother to a three-year-old, actress Soha Ali Khan is a delight, both on and off-screen. The 'Rang De Basanti' actress is also a fitness icon for many, and the internet cannot wait for her to drop her skin-care routine. In an exclusive chat with NDTV Food, Soha Ali Khan spoke to us about her love for healthy snacking, eating clean, her morning rituals and desserts that rule little Inaaya's heart. Steal some ideas, maybe?

1. One diet tip you received during the pregnancy that you would like to give other expecting mothers

Being pregnant surely brings many concerns along with healthy eating tips from your loved ones. Growing up, I looked up to my mother and tried to imbibe her healthy lifestyle choices into my own routine from an early age. Pregnancy requires a lot of energy along with staying active, which is why I made sure I practised Yoga and practised mindful snacking throughout. For expecting mothers - my advice is - be sure to include wholesome foods that are rich in nutrients such as fruits, dairy products, nuts like almonds, which provide energy and adds a host of nutrients like protein, iron, vitamin E, folate, zinc, copper etc. which will add to your overall health. And make sure to stay hydrated!

(Also Read: Kareena Kapoor, Saif Ali Khan, Soha Ali Khan Enjoy Lavish Christmas Eve Dinner (Pics Inside)

2. What do you think about 'healthy snacking'? How often do you take a snack break in a day?

It's all right to snack through the day, but as long as it's on healthy and nutritious foods. Often, we overindulge in unwholesome snacks then worry about gaining weight, hence I prefer opting for wholesome snacks such as fruits or almonds are known to provide energy and have satiating properties that promote feelings of fullness, which further helps in keeping my hunger at bay. Besides that, almonds are easy to flavour and can be mixed with any Indian spices and can be consumed throughout the day which makes them a good choice for snacking without worrying about weight gain.

I snack twice a day which is during mid-morning and mid-afternoon. Mid mornings start with a handful of almonds and mid-afternoons are for a smoothie made with fruit jaggery powder and low-fat yogurt.

3. Are you on any special diet currently? What do you eat all day?

I am not an avid follower of diets. I usually practice healthy eating and include a lot of nutritious foods in my diet, along with daily exercise. My routine usually is as follows - I start my day with lukewarm water/Methi water along with a handful of plain or soaked almonds and consume them through the day at regular intervals, to keep my cravings at bay. For breakfast, I usually eat a Dosa or an omelette with fresh fruits and a gluten-free toast with honey. For lunch, I like to eat chicken or fish with some dal, vegetables, and brown rice or roti. I end the day on a light note and usually have a salad with lots of vegetables, almonds, and herbs drizzled with a citrus dressing.

(Also Read:Calories In Almonds - All You Need To Know About Almonds And Their Benefits)

4. Is Inaaya a fussy-eater? How do you deal with her tantrums, if any?

Thankfully she is not a fussy eater. Since she was small, I have ensured I fed her everything, so that has helped form a good eating habit and routine for her. Besides that, I believe I set an example for my kid, so I try to eat as healthy and well when around her especially. Plus, she's always eating from my plate, so I include as many fruits, nuts, and vegetables as possible. However whenever she's not in a mood to eat vegetables or fruits, so I make a smoothie for her which she drinks happily.

(Also Read:Why Soaked Almonds are Better Than Raw Almonds)

5. Tell us what you like to sneak into Inaaya's diet without her knowing it

Inaaya is her mother's daughter and loves eating sweets occasionally. So I ensure making cakes and desserts and include almonds in it to keep it yummy plus healthy. Her go-to desserts are Spiced Banana Almond And Jaggery Cake or a Whole-Nut Chikki.

(Also Read:Why Should You Consume Jaggery (Gur) in Winter?)

6. Your guilty indulgence?

A nicely baked gooey vegan chocolate cake. Most people don't like it but I am fond of it!

7. The go-to comfort food that you can binge on all day

I am very fond of Indian food, especially Tandoori Chicken and Dal Tadka. Dal is my all-time comfort food. With its high nutritional value, I feel less guilty while eating it.

8. A dish you really enjoy cooking?

I am not much into cooking but a few dishes that I enjoy cooking are yellow Dal and Pasta. Recently during the lockdown, I tried experimenting on new things and baked an Almond Carrot Crumble with my daughter, which turned out quite well indeed.

9. A cooking hack/secret tip that saves you a lot of time in the kitchen?

Under normal circumstances, I don't cook. However, I tried to do simple recipes that don't need much prep time or effort. Besides, I always plan my meals in advance, so it saves time and helps in keeping me fit.

10. You have fabulous skin, some foods that you would like to recommend for the same

I am blessed with good skin genetically. But I believe it is important to eat healthy and nutritious food to keep the skin healthy from inside, apart from all the skincare regime we follow. So, I include wholesome alternatives such as berries, tomatoes, avocados, and coconut oil which have been a staple for years in my diet to enhance skin health. Another one food that I highly recommend is almonds as they contain healthy fats and Vitamin E which have shown to impart anti-ageing properties that may benefit the skin. But it is most important is to keep yourself hydrated.

11. Do you make changes to your diet every season? Some go-to winter foods you swear by?

I am very conscious of what my family eats. My day always starts with a handful of almonds, as they contain several nutrients which are known to support the body's immune system. During winters, I try to include as many seasonal fruits possible in our diet. I like having beetroot juice and Amla, because of their beneficial values for the skin. Beetroot juice gives a glow to my skin and has anti-inflammatory properties.

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.

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Exclusive: Soha Ali Khan Reveals Her Daily Diet, Skin Care Secrets, Favourite Snacks And More! - NDTV Food

Scientists know that the trillions of bacteria and other microbes that live in our guts play an important role in health, influencing our risk of developing obesity, heart disease, Type 2 diabetes and a wide range of other conditions. But now a large new international study has found that the composition of these microorganisms, collectively known as our microbiomes, is largely shaped by what we eat.

By analyzing the diets, health and microbiomes of more than a thousand people, researchers found that a diet rich in nutrient-dense, whole foods supported the growth of beneficial microbes that promoted good health. But eating a diet full of highly processed foods with added sugars, salt and other additives had the opposite effect, promoting gut microbes that were linked to worse cardiovascular and metabolic health.

The researchers found that what people ate had a more powerful impact on the makeup of their microbiomes than their genes. They also discovered that a variety of plant and animal foods were linked to a more favorable microbiome.

One critical factor was whether people ate foods that were highly processed or not. People who tended to eat minimally processed foods like vegetables, nuts, eggs and seafood were more likely to harbor beneficial gut bacteria. Consuming large amounts of juices, sweetened beverages, white bread, refined grains, and processed meats, on the other hand, was associated with microbes linked to poor metabolic health.

It goes back to the age-old message of eating as many whole and unprocessed foods as possible, said Dr. Sarah E. Berry, a nutrition scientist at Kings College London and a co-author of the new study, which was published Monday in Nature Medicine. What this research shows for the first time is the link between the quality of the food were eating, the quality of our microbiomes and ultimately our health outcomes.

The findings could one day help doctors and nutritionists prevent or perhaps even treat some diet-related diseases, allowing them to prescribe personalized diets to people based on the unique makeup of their microbiomes and other factors.

Many studies suggest that there is no one-size-fits-all diet that works for everyone. The new study, for example, found that while some foods were generally better for health than others, different people could have wildly different metabolic responses to the same foods, mediated in part by the kinds of microbes residing in their guts.

What we found in our study was that the same diet in two different individuals does not lead to the same microbiome, and it does not lead to the same metabolic response, said Dr. Andrew T. Chan, a co-author of the study and a professor of medicine at Harvard Medical School and Massachusetts General Hospital. There is a lot of variation.

The new findings stem from an international study of personalized nutrition called Predict, which is the worlds largest research project designed to look at individual responses to food. Started in 2018 by the British epidemiologist Tim Spector, the study has followed over 1,100 mostly healthy adults in the United States and Britain, including hundreds of identical and nonidentical twins.

The researchers collected data on a wide range of factors that influence metabolism and disease risk. They analyzed the participants diets, microbiomes and body fat. They took blood samples before and after meals to look at their blood sugar, hormones, cholesterol and inflammation levels. They monitored their sleep and physical activity. And for two weeks they had them wear continuous glucose monitors that tracked their blood sugar responses to different meals.

The researchers were surprised to discover that genetics played only a minor role in shaping a persons microbiome. Identical twins were found to share just 34 percent of the same gut microbes, while people who were unrelated shared about 30 percent of the same microbes. The composition of each persons microbiome appeared instead to be driven more by what they ate, and the types of microbes in their guts played a strong role in their metabolic health.

The researchers identified clusters of so-called good gut bugs, which were more common in people who ate a diverse diet rich in high-fiber plants like spinach, broccoli, tomatoes, nuts and seeds as well as minimally processed animal foods such as fish and full-fat yogurt. They also found clusters of bad gut bugs that were common in people who regularly consumed foods that were highly processed. One common denominator among heavily processed foods is that they tend to contain very little fiber, a macronutrient that helps to nourish good microbes in the gut, the researchers said.

Among the good strains of gut microbes were Prevotella copri and Blastocystis, both of which were associated with lower levels of visceral fat, the kind that accumulates around internal organs and that increases the risk of heart disease. These microbes also appeared to improve blood sugar control, an indicator of diabetes risk. Other beneficial microbes were associated with reduced inflammation and lower spikes in blood fat and cholesterol levels after meals, all of which play a role in cardiovascular health.

The new study was funded and supported by Zoe Global, a health science company, as well as by the Wellcome Trust, a British nonprofit, and several public health groups.

Dr. Berry said the findings suggest that by looking at microbiome profiles they can identify people at high risk of developing metabolic diseases and intervene early on. She and her colleagues are now planning a clinical trial that will test whether telling people to change specific foods in their diets can alter levels of good and bad microbes in their guts and subsequently improve their health.

We think there are lots of small changes that people can make that can have a big impact on their health that might be mediated through the microbiome, she said.

Excerpt from:
Foods That May Lead to a Healthier Gut and Better Health - The New York Times

From meditation and melatonin supplements to limiting your caffeine consumption and just plain counting sheep, you'll try just about anything to get a good night's sleep. But what you may not realize is that the secret to getting enough rest lies in what you eatand in some cases, when you eat it. In fact, research has repeatedly shown that your diet and sleep quality are linked, meaning your diet changes can help you sleep. And vice versayour sleep quality can impact your food choices.

"Sleep is incredibly important for helping to regulate hormones such as leptin and ghrelinwhich influence appetite," says Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Protein-Packed Breakfast Club. "We sometimes create a vicious cycle by not fueling our bodies properly, which makes us feel fatigued and leads to eating later in the day, which can then affect our sleep qualityand the cycle continues."

It's not just the foods you eat closer to bedtime that can affect your sleepwhat you eat all day long can play a role in how long it takes you to drift off, how often you wake up during the night, and the overall quality of your sleep.

Fortunately, thanks to these healthy diet changes that help you sleep, you can easily catch those 40 winks. Here are some simple tweaks dietitians recommend making for better sleep, and for more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

According to Jenna Gorham, RD, LN, skipping breakfast isn't an ideal move when it comes to sleep. A 2018 study actually found that perceived sleep quality and sleep onset tended to improve after participants ate breakfast compared with when they didn't eat anything in the morning.

"A balanced breakfast that is low in added sugar and offers fiber, healthy fat, or protein is best for managing energy and blood sugar throughout the day," says Gorham.

Gorham's top picks for a quick morning meal are Seven Sundays cereals and muesli mixes because they're low in sugar and use simple, quality ingredients. Or you could try one of these 13 Healthiest Breakfasts To Have, According to RDs.

You already know that having an espresso or a cup of caffeinated tea isn't a good idea late in the daybut did you know that having a couple of after-dinner drinks can sabotage your sleep, too? Whereas caffeine is a stimulant that blocks the substance known for allowing you to feel sleepy, Gorham says alcohol may interfere with your sleep cyclesparticularly REM sleep, which is a super important phase that stimulates parts of your brain involved in learning and retaining memories.

According to SleepFoundation.org, since alcohol is a sedative, it may help you to doze off faster. However, since you will likely fall into a deep sleep rather quickly, it can throw off your sleep cycles, creating an imbalance where you get less slow-wave sleep and more REM sleep, thereby decreasing the overall quality of your sleep. As a result, you're more likely to sleep for a shorter amount of time and experience more sleep disruptions.

Not only that, but alcohol is known to affect your body's natural production of melatoninalso known as the "sleep hormone."

That's not to say you need to swear off alcohol entirely, but needless to say, you might want to limit yourself to one drink in the evening, or swap it for a soothing cup of decaf tea. Here'sWhat Happens To Your Body When You Give Up Alcohol.

Experts agree that not eating enoughor not meeting your daily recommended values for certain nutrientscan definitely make it harder for you to get adequate rest.

"Our bodies often confuse hunger, thirst, and fatigue, so it's essential to consume well balanced, properly spaced meals and stay well hydrated to optimize our energy levels and sleep cycle," explains Harris-Pincus.

Gorham adds that your body is still working while you sleep, which is why it's important to ensure you're consistently supplying it with enough fuel all throughout the day.

"Depriving your body of adequate nutrition will make it work harder or make you feel hungry during the night and impact your sleep cycle," she adds.

Here's how to calculate How Many Calories A Week You Should Eat.

Studies have shown that eating late at night can sabotage your sleeplikely by inhibiting the natural release of melatonin, which plays a crucial role in regulating your natural sleep-wake cycle. Specifically, research suggests that eating within three hours of your bedtime increases the likelihood that you'll experience sleep disruptionsand this is especially important to keep in mind if you have acid reflux.

"If you are prone to experiencing heartburn, it's important to avoid eating within three to four hours of bedtime in order to minimize any sleep disruptions due to reflux symptoms," says Harris-Pincus. "You may also want to keep your evening meal lighter and limit fatty/fried foods and those [foods] known to be triggers like coffee, alcohol, carbonated beverages, chocolate, peppermint, spicy foods, and for some, acidic choices like tomatoes or citrus."

By the wayfatty foods don't just spell trouble for heartburnthey're also more difficult for your body to digest, and therefore may cause indigestion that makes it harder to drift off. Additionally, studies have found that a higher overall saturated fat intake is associated with less time in restorative slow-wave sleep.

Here are 7 Hacks For Curbing Your Late-Night Cravings.

Experts say one of the best ways to make sure you get quality rest at night is to ensure you're getting all the nutrients your body needswhich means eating a diverse range of whole grains, protein sources, vegetables, and fruits.

"Many nutrients can support sleep, including calcium, magnesium, zinc, melatonin, and B vitamins," adds Gorham.

Colleen Christensen, a registered dietitian and nutritionist, says that fiber is an especially crucial component of a healthy diet when it comes to sleep.

"Diets low in fiber have been linked to shorter, less restful sleep," she explains. "An easy way to add more fiber to your day is to swap in whole-grain breads and pastas if you find them equally as satisfying."

One 2016 study found that diets low in fiber were linked to lighter, less restorative sleep with more frequent arousals. So, make sure you're getting your fill of fiber by reaching for foods like dark-colored vegetables, beans and legumes, nuts and seeds, and berries.

Ideally, you don't want to go to bed feeling stuffedbut you also don't want to feel any hunger pangs, either. If your stomach starts growling an hour or two before bed, experts say it's totally fine to have a snack so you feel comfortable enough to doze off. The important thing is to choose the right snacks that won't disrupt your sleep.

One of Harris-Pincus's top choices is prunes because they contain calcium, magnesium, and Vitamin B6all of which are needed to produce melatonin and therefore can help promote sleep.

"Start with a couple of prunes about an hour before bedtime to make sure your tummy tolerates them," she advises. "Since prunes contain sorbitol, a sugar alcohol, they also help to regulate our digestive system and may lead you to use the bathroom which you don't want to have to do in the middle of the night."

Gorham, meanwhile, suggests a small bowl of warm muesli or cold cereal. However, she says it's worth checking the nutrition label to make sure you're opting for a low-sugar option, as the last thing you need is a boost of energy right before bed. Better yet, she recommends opting for a whole-grain cereal (such as an oat-based variety), because it's a rich source of both fiber and melatonin.

Another excellent option, according to Christensen, is a banana. Bananas contain serotonin, potassium, magnesium, and fiberall of which can play a role in helping you to get a quality night's sleep. Christensen likes blending frozen bananas with lavender for a healthy treat that tastes like soft-serve ice cream. It's the ultimate sleepy time snack when you have a sweet tooth since lavender is known to promote feelings of calmness and relaxation. She also enjoys kiwis as an evening snack.

"They've been linked to improved sleep possibly for one reason due to their serotonin content," she explains. "They also provide folate which has been linked to improvements in insomnia."

According to Christensen, tart cherries have a high melatonin content as well as anti-inflammatory properties that may have a beneficial effect on sleep.

In fact, you may just want to sip on it before bedtime: one 2010 studydiscovered that adults with insomnia fell asleep faster after drinking tart cherry juice.

Just be sure to opt for 100% tart cherry juice with no added sugar to reap the most snooze-promoting benefits.

Now you know the diet changes to make to help you sleep, here are 26 Things to Do Before Sleep to Lose Weight.

Read the rest here:
7 Healthy Diet Changes That Help You Sleep | Eat This Not That - Eat This, Not That

Highlights

Remember the day you made your first omelette, you may have broken it while flipping and spent half the day convincing everybody that you were actually going for scrambled eggs anyway, but you can't deny that it did instill major confidence in you anyway. Omelette is generally one of the first dishes we learn to master in the kitchen. Moreover, it is also one of the dishes where we like to be a little creative all the time. Cheese, herbs, sauces, peppers, chicken, salami, sausages, there is nothing that does not taste good in an omelette. Since it is so quick to prepare, you have no excuse either. It is time to up your 'omelette game' and try out this masala omelette recipe.

(Also Read:This Super Fluffy Omelette In Ramesh Nagar Is Made Using A Full Blob Of Butter)

What Makes Omelette An Excellent Breakfast?

As we all know, the chief ingredient of omelette is an egg. An egg is touted to be the best bio-available source of protein out there. Protein helps build muscles, keep your cravings in check and prevents you from over-eating. Since breakfast is the very first meal of the day, it is important you not only sneak in a good amount of protein but good quality protein as well. The recipe uses three eggs, you can customize it as per your convenience.

(Also Read:Simple Omelette Is Passe; Make This Afghani Omelette For Your Next Special Breakfast)

Omelette is a good source of protein

Eggs have a tremendous amount of protein, and also a bunch of other nutrients like vitamin B2, B6, E, K, A and D. It is also a good source of selenium. The combination of veggies makes this breakfast dish enriched with fibre as well. If you are following a low-carb diet, this masala omlette is an excellent option.

Breakfasts are crucial for weight-loss. It helps kickstart your metabolism the right way, also if you skip breakfast, you are more likely to eat whatever comes your way, and even ingest more amount of calories than the recommended amount.

Why Should You Add Vegetables To Your Omlette?

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Simply because it makes your omelette more flavourful and wholesome. You can pick and choose the veggies you want to include in your omelette. It is a good idea to stick to seasonal vegetables and those locally grown, according to experts. In this recipe, onions, tomatoes, coriander leaves, spring onions and green chillies make for a fabulous combination. The cheese further enhances the taste.

You can find the step-by-step recipe of Masala Omelette with full ingredients here.

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.

See the article here:
High Protein Diet: This Masala Omelette Is Oozing With Protein, Veggies And All Things Desi! - NDTV Food

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