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Michiganders are entering cold and flu season in the midst of a surging global pandemic with no vaccine and no end in sight.

Wearing a mask, washing your hands and limiting interactions with people outside your household can help reduce your likelihood of being infected with COVID-19, but there are additional ways to protect yourself.

Poor diets are often high in processed foods and meats. They lack sufficient whole plant foods, which can create micronutrient deficiencies.

By being intentional with your diet and ensuring adequate sleep and water intake, nutritionists and medical experts say you can put yourself in a better position to avoid getting sick or to have milder symptoms and recover quicker.

Over 70% of our bodys immune system is actually in and around our gut, said Dr. Kristi Artz, medical director for Spectrum Health Lifestyle Medicine. You want whole plant foods in your diet to support and maintain your immune system and act as the first line of defense against viruses and bacteria.

Among the most important nutrients for strengthening your immune system are Vitamins A, C, and E, as well as fiber and zinc. Probiotics can also beneficial.

Nutritionists recommend seeking most micronutrients naturally from plant based foods rather than supplements because the body can more adequately absorb the nutrients it needs that way. An exception is vitamin D, for people who live in cold climates like Michigan where its difficult to get adequate sunshine year-round.

Heres a deeper look at these important nutrients, why theyre useful, and where you can find them:

Vitamins A, C and E

Vitamin A is important for the immune system and helps organs like the heart, lungs and kidneys work properly. Sources include fruits and vegetables, meats, poultry, fish, and dairy products.

Sayde Beeler, a registered dietitian nutritionist with Henry Ford Health System, recommends looking for fruits and veggies that are orange, green, red and yellow because theyre high in vitamin A.

Vitamin C is an immune-supporting antioxidant thats used to protect cells, and maintain healthy skin, blood vessels, bones and cartilage, as well as for healing wounds.

Its commonly found in citrus fruits like oranges, grapefruits, cantaloupe, strawberries and kiwifruits. Other good sources include potatoes, Brussels sprouts, broccoli and bell peppers.

When people get sick they fill up on vitamin C supplements, but thats not as effective as constantly consuming it year-round," Beeler said.

Vitamin E is another antioxidant involved in immune function. Its commonly found in nuts, seeds and vegetable oils, as well as leafy green vegetables.

Zinc

Zinc is an essential mineral that helps the immune system fight off bacteria and viruses and is needed to make proteins and DNA.

Some foods high in zinc include beans and legumes, whole grains like brown or wild rice, nuts and seeds. Artz recommends sprinkling sesame seeds into salads or ramen bowls, or eating chickpeas or garbanzo beans.

People with zinc deficiencies are also often considered at a higher risk of developing a serious illness with coronavirus. Studies are underway to evaluate the use of zinc supplements with and without other therapeutic agents in treating COVID-19, but more research is necessary.

Fiber

Fiber is the part of plant-based foods that our bodies cant break down. Its known for being part of your digestive health, but its also involved in boosting your immune system because it feeds gut microbes that act as a first line of defense against viruses and bacteria, Artz said.

Foods that are high in fiber include peas, lentils, beans, chia seeds, bran flakes, quinoa, and oatmeal. Fruits like raspberries, pears and apples, and vegetables likes broccoli and Brussels sprouts are also beneficial.

Probiotics

Probiotics are live microorganisms that can have positive health outcomes like helping with food digestion or destroying disease-causing cells. They can also produce vitamins.

Bacteria in the gut benefit from probiotics, which Beeler said can be found in fermented foods like yogurt, sauerkraut, kimchi and kombucha.

Water

Water plays a key role in detoxifying the body and reducing inflammation that can occur when were exposed to a virus or bacteria.

In addition to drinking water throughout the day, Beeler recommends eating fruits and vegetables like cucumbers and watermelon, which are high in water content.

Other advice

A staple of the American diet is food that is highly processed. These foods however are often high in sodium, which can prohibit the body from being able to absorb key nutrients that boost the immune system.

Dr. Artz suggests building awareness of where your food comes from and being intentional about cooking with and buying foods that are grown.

The main goal is to focus on whole plant foods, they truly help, immediately and over time, to boost your immune system, she said. They provide key nutrients, and feed healthy gut microbes and they contain a lot of water themselves.

When her patients ask about eating meat, she recommends thinking of meat as more of a condiment than a meal. Let the whole plant foods be the standout of the meal, with meat as an addition.

Above all else, she recommends taking changes to your diet one step at a time.

Dont feel like you need to overhaul your diet, Artz said. Sometimes when people do that they set themselves up to not be able to achieve their goals. Get the hang of adding in one food group and then go to the next one. That way its less overwhelming.

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How your diet could help you avoid or fight off coronavirus and the flu - MLive.com

Often, fats are considered to be unhealthy for us as they are responsible for weight gain and many chronic health issues. But healthy fatty foods are extremely beneficial. Here are 6 fatty foods to have regularly.

Having refined carbs, processed foods, and sugary things are always unhealthy for your health. Its the prime reason for weight loss and many chronic health problems like diabetes. But fat is not always bad for us if its healthy fats.

Many healthy foods contain fats. They provide the feeling of satiety thus aiding in weight loss. These are superfoods and packed with all-important nutrients.

Healthy fatty foods to include in your diet:

Avocados

Avocados are rich in monounsaturated fats, fibre and potassium that improve HDL cholesterol level and regulate bad or LDL cholesterol level. Its a superfood that can be added to different salad recipes as well.

Cheese

Cheese is highly nutritious and contains all essential nutrients like calcium, vitamin B12, phosphorus, selenium, protein. Its a high-fat dairy product that reduces the risk of type 2 diabetes.

Dark chocolate

Dark chocolates are not only tasty but they are packed with fibre, healthy fats, iron, magnesium, copper, manganese and antioxidants that effectively lower blood pressure and LDL or bad cholesterol level.

Eggs

Egg yolks are often considered to be unhealthy for their cholesterol and fat content. But recent research says the cholesterol in the eggs really doesnt affect the bad cholesterol. Rather, whole eggs are rich in all essential vitamins, minerals, protein, antioxidants that provide overall wellbeing.

Fatty fish

Fatty fish like salmon, sardines etc. are considered to be superfoods as they contain omega-3 fatty acids and protein that are good for our heart health.

Full fat yoghurt

Generally, low-fat yoghurt is considered to be healthy, but they are loaded with sugar. Rather, go for full-fat yoghurt. They are high-fat dairy products, which improves our gut health, digestion and can even be beneficial for heart and obesity.

Other healthy fatty foods

Some other healthy fatty foods to include in your diet are chia seeds, coconut, extra virgin olive oil, nuts, walnuts, almonds, olives, flaxseed, tuna, tofu, sunflower seeds etc.

Also Read:What is Spirulina? 5 Health benefits of THIS supplement to promote overall wellbeing

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6 Healthy fatty foods to include in your diet for weight loss and overall well being - PINKVILLA

They instructed three groups to follow different eating plans. The first followed a general healthy eating and exercise regime. The second a reduced-calorie Mediterranean-style diet (men were allowed 1,500-1,800 calories, while women ate 1,200-1,400 calories a day) low in refined carbs, rich in vegetables and with fish replacing red meat. The third group followed a similar diet but added three to four cups of green tea daily and 100g of frozen cubes of Mankai duckweed in a shake, along with 28g of walnuts.

The results were impressive: despite no difference in their overall calorie intake, over six months, the green Mediterranean diet group lost more weight (an average of 13.6lbs or 6.2kg compared with 11.9lbs or 5.4kg on the more standard Mediterranean diet), more centimetres from their waistlines (8.6cm compared with 6.8cm) and saw a 4 per cent drop in cholesterol levels (again, greater than the other groups).

The researchers put the benefits down to the addition of the greens but as yet, they dont really know why.

There is probably no one mechanism in which the green dietary elements impact human metabolism and health, says lead researcher Dr Gal Tsaban, internal medicine senior physician. One reason could be the dietary polyphenols found in green tea and Mankai and their antioxidant effects, while other factors include the additional dietary fibre content of Mankai, the low glycaemic index of the Mankai dinner substitute, and the reduced oxidative stress following lower red meat consumption, says Tsaban. These are all theories that remain to be directly explored.

Duckweed has been attracting interest for its nutritional benefits for some time - specifically the wild version, known as Wolffia Globosa, which has been eaten in south- east Asia for hundreds of years in the form of soup, as a vegetable or in an omelette.

Mankai is being hailed as the super tiny mighty green, says nutritionist Bridgette Hutchins. Its being cited as revolutionary because its apparently the only plant source in the world to contain the complete protein profile which contains all nine essential amino acids, and is also rich in bio-available iron, B12, zinc, folate and fibre, with 1oz containing as much protein as an egg and nine times more iron than kale, so its certainly something that we should look at seriously.

A paper in the American Diabetes Associations journal, Diabetes Care, found that Mankai could help stabilise blood sugars after eating carbohydrates. Its high protein content seems to help dieters feel fuller for longer.

Mankai has also been shown to lower cholesterol and boost iron and folic acid levels (women are particularly deficient in iron, which can cause tiredness amongother symptoms).

Mankai contains bio-available amino acids and iron as well as, surprisingly, true vitamin B12, Tsaban says. Amino acids are involved in almost every bodily function, from growth to repair to digestion, while Vitamin B12 is needed to produce an adequate amount of healthy red blood cells. In my view, Mankai greatly contributed to the beneficial metabolic effects seen with the green Mediterranean diet, says Tsaban.

And Mankai is green in both senses of the word. Unlike other fashionable ingredients that get promoted to superfood status notably avocados research by German food scientists in 2017 suggested that duckweed could help tackle food and farming shortages around the world, thanks to its small size, its fast-growing properties and ability to grow on water rather than on land.

Its especially interesting at a time when more than ever we need to be working hard towards sustainability. Anything that can rival the meat market in protein and nutritional value is worth exploring, says Hutchins.

The bad news is that its not currently available in the UK or anywhere in the EU, as it is classed as a novel food, meaning more scientific research is required for its health claims. But as the supplement is available widely in the US, it seems likely that it will make its way over here. In the meantime, Shabir Daya, co-founder of Victoria Health and Member of the Royal Pharmaceutical Society, suggests that Moringa Powder, which can come in a Green Superleaf Powder, is an excellent alternative. Moringa leaves contain one of the highest concentrations of plant protein with 24% per cent protein and nine amino acids, she adds. Other experts say it has similar properties to seaweed, also widely available in the UK.

So is the green diet truly the secret to health and easy weight loss?

Its becoming pretty indisputable that cutting out red meat and eating more plant-based foods will do you good and help you shed pounds. But Hutchins advises caution with any proposed new superfood, pointing out that the diet also included green tea which stimulates metabolism and walnuts, which contain ALA, an omega 3 known to benefit heart health and help with appetite control. So whether Mankai really was the magic ingredient remains to be shown.

Hutchins says Mankai does deserve attention as evidence builds for its effects on metabolic health and cholesterol. I would be the first to hail its glory if it means we can lower the risks of heart disease and diabetes and improve metabolic health and cholesterol, while at the same time help the environment, but to my mind you would want to see more robust evidence before you jump onto the bandwagon.

Read more: Could a Mediterranean diet keep Parkinsons at bay?

Read more: The definitive guide to a plant-based diet but is veganism really the healthiest way to eat?

Excerpt from:
The secret to the 'green Med diet' and shedding the pounds? Duckweed... - Telegraph.co.uk

Anthis is the author of The End of Animal Farming, a book in which he advocates, and offers a roadmap to, a world where slaughterhouses are obsolete. He is as compassionate towards animals as it gets, and he considers oysters and mussels to be a thoughtful and logical choice. This is despite their falling, biologically if not necessarily ethically, within the realm of animal products.

Vegans avoid animal products, he says, because it just so happens that the category of animal coincides quite well with the category things that have sentience. So this makes sense as a moral rule-of-thumb, but its not a perfect overlap.

Elisa Allen, the director of PETA, is less enthusiastic. She says that shellfish contain microplastics and release methane and nitrous oxide. She makes a point that Tomasik and Fleischman raise too: that we cannot be certain that these creatures cannot suffer. As with cephalopods and crustaceans, we might make discoveries that cause us to revise upwards our estimation of their level of sentience. Let's give these animals the benefit of the doubt, she says, and opt for oyster mushrooms instead.

My conclusion is different to Allens, and Im not certain that Im right. The study of consciousness isuncomfortably subjective, and the stakes of making the wrong call are high. Perhaps were one biological breakthrough away from discovering that oysters and mussels, for all their isolation, have rich and marvellous inner lives, that they are Emily Dickinsons of the ocean. To me, though, and to others, it seems overall a safe bet that theyare a compassionate choice of food, and, in ethical terms, more akin to plant than animal.

The most tangible consequence, aside from delicious pasta dishes,is that eating oysters and mussels alongside an otherwise vegan diet puts me at risk of simultaneously enraging both meat-eaters and vegans thus providing all sides, at long last, with something they can agree on.

The rest is here:
Why I've decided to add mussels and oysters to my vegan diet - Telegraph.co.uk

By Dr. Philip Goglia, WBC Nutrition Committee Chairman, offers another instalment of Boxing Nutrition this time on post-operative healing.

We are what we eat, as my good friend and colleague Dr. Philip Goglia says. Philip is a certified nutritionist. He has more than 30 years of experience helping and healing through nutrition.

The fact is, he has helped many of my patients during postoperative recovery with his peerless knowledge of performance nutrition. When Philip tells me about the role of food in the healing process, thats when I take out pencil and pad (yes, I still use a pencil) and scribble furiously.

If there are any nutrition secrets to healing, the big one is to lose fat and to keep it off. Naturally we dont need additional weight as we heal from surgery thats just plain common sense. But we dont starve ourselves either. Nor do we choose postoperative recovery as a great time to experiment with a fad diet.

Much of this nutrition strategy is covered well-before surgery. The best results come from patients who are as healthy and fit as possible. With that in mind, I pass along Philips 4 keys to fitness success:

1. Train like it matters like a full post-operative recovery.2. Fitness and physique is 80% kitchen and 20% gym.3. Drink water!4. Focus on performance; accomplish what you need to succeed.

Reaching your rep goals is important. But its the 80% kitchen that sometimes is a little daunting. When you think about your total food intake, then what you eat should be your single most important concern. And this is where Dr. Goglias keen professional advice is so very handy.

I asked one question: Whats your number one rule when it comes to nutrition? Philip came up with 10!

1. Avoid all foods that have multi-ingredients such as breads, muffins, bagels, pastries, cereal, et cetera. Basically, you want to stay away from any baked goods that include yeast, sugar, mold, and gluten (even if gluten is not a problem).

2. Avoid any diet foods or beverages that has the label Low or No Fat or Low or No Sugar. You dont need sweetening chemicals in your body. Frankly, nobody does.

3. This goes back to number 3 of the 4 Keys to Fitness Success Always hydrate your body. You should be drinking 1/2 oz to 1 oz of water per each pound you weigh every day no matter what.

4. While each persons metabolic body type is different, generally speaking a healthy diet includes high fat fish, carbohydrates (potatoes, rice, yams), organic poultry, fresh fruits and fresh vegetables.

5. Try to eliminate as much dairy from your diet as possible. A splash of milk in your coffee is okay though! And if youre very good, help yourself to one tall cappuccino at your favorite Starbucks (max, one per day).

6. Never rely on supplements over real food and exercise. No matter what anyone else may tell you, supplements wont fix a pizza or a skipped meal.

7. The biggest protein meal you eat should be at night. This is when your body has time to rest and repair your muscle tissue.

8. Looking for a great pre-work out snack? Eat raw nuts like 12 almonds with a piece of fruit. This will give you a great source of fat as an energy source. The sugar and fat combination will be extremely energizing and sustainable for a workout of 90 minutes or so.

9. Avoid sports drinks. Many of them are high in sodium and sugar. Some contain over-the-top amounts of caffeine, which will cause digestive discomfort. The type of energy you get from sports drinks is spikey at best and not sustainable. Youll crash as soon as the effect wears off.

10. Generally speaking NO protein bars. See note below.

Heres the note about protein bars.

When I asked Philip about what type of protein bars are best to eat, he just smiled. There is no such thing as a protein bar!He goes on. Does your protein bar taste like salmon, chicken or steak? Doubtful. It probably tastes like chocolate or cookies. And thats his big point.

More than likely, your favorite protein bar has more in common with a common candy bar. In most cases, its a package of sugar with fairy dusting of some kind of low grade protein in it. On this point, Philip (and now I) caution our patients about getting sucked into crafty marketing. If its not fish, poultry, steak, eggs or nuts, its not a source of protein. Period.

The only exception that Philip makes is that If you choose to use a pre-work out bar, then make sure it is one that clearly states that it is a 50/50 food: an even split between sugar and fat. This type of food can be used for sustainable workout energy. Some examples are Bonk Breaker bars which is Philips favorite choice and the choice of cyclists and other multi-sport athletes.

Lastly, the most important note of all is Philips reminder that portions are important and consistency is vital. Eat what your body needs to fulfill nutritional needs. Moreover, be consistent and keep up with the program.

To your greatness!

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Boxing Nutrition: Diets that help with post-operative healing - WBN - World Boxing News

The winter season is upon us, and most people are prone to falling ill through common cold, fever, cough, or other seasonal illnesses. With the pandemic continuing its onslaught, strengthening your immune system to stay safe and evade the risk of falling ill during the season is paramount. Boosting immunity is something that seems complex but can be done by making simple yet highly effective alterations to our lifestyles, such as incorporating more proteins, vitamins, and other nutrients in our diet. Also Read - Benefits of Pearl Millet: Include bajra in your diet to rev up your immunity

The immune system consists of a diverse group of cells that perform immunity-enhancing functions throughout the body. Eating a balanced diet, supplementing, exercising, not smoking, limiting alcohol consumption, ensuring personal hygiene, living a stress-free life, and getting adequate sleep are all key factors that help build your immune system. Superfoods and supplements which are believed to be nutritionally dense contain a variety of nutrients like fibre, vitamins, minerals, and antioxidants that can benefit your immunity as well as overall health. Also Read - Foods that should not be given to kids during winters

As the world prepares itself to take on the winter coupled with the raging pandemic, there are some strategies to fortify your immune system. That said, you can include these 5 proteins and nutrients in your daily meals to do just that. Also Read - 5 surprising dietary sources of vitamin C

Rich in protein and zinc, nuts and seeds are the perfect choices when it comes to warding off illnesses such as cold, cough, and the flu. Besides this, they also serve as healthy snack options. Add a handful of nuts and seeds such as almonds, walnuts, sunflower seeds, flax seeds, chia seeds, etc. to your daily breakfast cereals or smoothie bowls, and youre all set to power through the day.

A wonderful source of dietary fibre, iron, zinc, potassium, niacin, and folate, one cup of lentils contains approximately 18 grams of protein. Lentils can be consumed in any form be it in the form of soup, adding them to your salads, or even simply as a snack as they are both healthy and delicious. You can also include lentils such as chickpeas, kidney beans, moong dal, etc., with rice or chapatis for a perfectly balanced meal during the winter season.

A staple in every Indian household, incorporating ginger into our daily meals/drinks has been an age-old concept. Not only is it naturally warming, but it also acts as a decongestant and helps with digestion. Ideal for cold, cough, flu, or a sore throat, ginger is the perfect immunity booster, especially during the winter season. You can add it to your cup of tea or include it in your meal.

Great for your gut and immune system, cinnamon contains anti-inflammatory and anti-bacterial properties. Additionally, it is also immensely beneficial in protecting your heart health and can work wonders for your immunity when consumed in small quantities. The next time you make yourself a cup of hot chocolate or tea, try sprinkling a pinch of cinnamon to it for added flavour and better health. But, ensure you do not consume an excess of it as this can become counterproductive.

Sometimes referred to as the winter fruit, oranges are rich in Vitamin-C, which helps ward off cold, cough, and other seasonal illnesses. Furthermore, oranges are an excellent immunity booster. You could also include other Vitamin-C-rich foods such as lime, tomatoes, and peppers in your meals.

The aforementioned foods are those that are easily available and often are staples in every kitchen. Simply including them in your everyday diet can go a long way in bolstering your immune system and give you good health in the long run.

Inputs byMr.Vipen Jain, CEO and Co-Founder, Fitspire

Published : November 30, 2020 7:57 pm

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Take charge of your immunity: Add these five proteins and nutrients to your daily meals during winter - TheHealthSite

For those that celebrate the holiday, Thanksgiving dinner is a meal unlike any other. From the stuffing to the turkey, for many its hard to imagine the holiday without its variety of traditional dishes.

For students that have dietary restrictions though, the holiday presents more challenges to navigate.

Morgan Boyer, sophomore in theatre, has been gluten-free since January, meaning she consumes no wheat, grains or bread products.

This is my first Thanksgiving so Ive been trying to figure it out, Boyer said.

Boyer said her dermatologist recommended she cut gluten out of her diet to help with her psoriasis, and she eventually became intolerant to it.

Were not a dry stuffing family so Im solid for the turkey and a decent number of sides, but the rolls, that cuts deep, Boyer said.

Anna Cochenour, sophomore in medical laboratory sciences, is vegan and more restrictions than Boyer.

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I chose to be vegan because I believe your body inherits the energy of food after you consume it, Cochenour said. You literally are what you eat.

Cochenour said she decided to stop eating meat due to concerns with environmental impacts.

I have found my dietary switch to be both beneficial to my mind and body, Cochenour said.

When it comes to sides, vegetables dishes, such as vegan mashed potatoes or soups, are Cochenours go-to. She said it can be hard to keep herself to the strict diet sometimes, but she plans to use tofu to substitute for traditional Thanksgiving meats.

Tofu has also really helped when trying to replace the meats like the turkey or ham, Cochenour said. Tofu turkey is pretty easy to make or a tofu loaf, theyre pretty flavorful.

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Students navigate dietary restrictions during the Thanksgiving holiday - K-State Collegian

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Fitness queen and CEO of the Sweat empire Kayla Itsines has offered a look at her typical daily diet, and revealed why she doesn't believe you should deprive yourself of any specific food group if you want to get lean fast.

The 29-year-old from Adelaide said she is a huge subscriber to the motto 'a little of everything in moderation', and so while she seeks to remain slim, she also doesn't deprive herself of the foods she loves.

Kayla said she mainly follows a Mediterranean-style diet that is packed full of Greek foods from her heritage.

'This means a wide variety of vegetable and fruit as snacks, and a good mix of vegetables, protein and carbohydrates in my meals,' she wrote on her website.

Kayla said she also eats more than you might expect, because she is eating to 'fuel' her body for a day of workouts and training clients.

BREAKFAST

For breakfast, Kayla said if she's at home, she'll often have 'a lot of vegetables with two pieces of toast'.

This could be foods like tomatoes, capiscum, cucumber and avocado, which are all then drizzled with extra Virgin olive oil, fresh basil, dried oregano and salt and pepper.

'I eat my toast with olive oil (yes, that's even more olive oil - what can I say, I'm Greek!) as I prefer it to butter,' the 29-year-old said.

Kayla added that she is lactose intolerant and so tries to limit her intake of dairy where possible.

She'll add a cup of Turkish coffee to her breakfast at home.

If she's out, Kayla said she loves to order scrambled eggs with chilli with a side of chilli kale as she 'loves' spicy food.

She is also known to get sauteed mushrooms, tomatoes and avocado with toast and a piccolo latte with dairy-free milk.

LUNCH

Gallery: We Taste-Tasted 5 Stuffing Mixes & This Was the Best (Eat This, Not That!)

Lunch for the busy 29-year-old is 'really simple', partly because she is often in the middle of working and needs to grab something healthy but delicious as quickly as possible.

'If I'm at home, I'll often make a quick tuna salad,' Kayla said.

To replicate her go-to dish, all you need is some canned tuna, brown rice, fresh basil, cucumber, tomato, capsicum and red onion.

Kayla's dressing is olive oil, dried oregano, balsamic vinegar, salt and cracked pepper.

'It's a healthy lunch you can make in under five minutes - just chop up the vegetables and basil and put them in your bowl, add tuna and dressing and you're good to go!' Kayla said.

Other favourite lunchtime dishes include rice paper rolls, sushi, crunchy salad rolls with protein or a Greek dish like stuffed capsicum.

As long as she has some sort of protein with rice or pasta and salad or vegetables, Kayla said she is fine.

DINNER

Dinner is where Kayla really varies her diet, and she said it's difficult to explain what she eats on a day-to-day basis.

'When we eat together as a family, we have a lot of share dishes on the table, and we each eat a selection of the dishes we like!' she said.

These dishes could include pasta dishes, salads, roasted vegetables and meat including skewers, baked chicken schnitzel or gyros (kebabs).

Kayla also said she enjoys Thai food, curries and noodle dishes at dinnertime, but always makes sure she has protein, carbohydrates and plenty of veg in every meal.

SNACKS

Kayla said she is not a massive snacker, as she often eats decent-sized meals that mean she is fuelled for the majority of the day.

However, if her body is telling her she is hungry one particular day and she feels as if she is hungry, Kayla said she'll always eat something.

'There are so many easy healthy snacks you can eat throughout the day. I'll often have fresh fruit from Yiayia and Papou's garden, which always tastes amazing, and I might add some Greek yoghurt and a drizzle of honey and cinnamon on top,' Kayla said.

Her veggie snack go-tos include raw vegetable sticks with tzatziki.

Kayla said she is fine to eat Greek yoghurt, because it's low in lactose and so is the main form of dairy she can enjoy.

'My philosophy on food is really simple:I believe in having a healthy balanced diet, the food you eat should make you feel good, it shouldn't feel like a chore to make it or eat it, and you should eat the foods you enjoy,' Kayla said.

You should also never cut out entire food groups as you'll end up craving them later.

Eat with people if it's possible, Kayla concluded, as food is meant to be shared and enjoyed.

Pause between every mouthful so you know when you're completely full.

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Kayla Itsines reveals daily diet that keeps her lean year round - msnNOW

Do not forgot to drink enough water during the winter season

During the winter season wearing body warmers, sweaters, applying cold creams and moisturising skin helps fight the cold weather. But, it is equally important to protect your body from inside and give it good nourishment. According to Ayurveda, during winters, the human body generates a lot of energy to keep us warm. This is why there is additional demand for extra calories and you also feel hungrier during the winter season. The good news is food is more easily digestible during winters as compared to summers. Bet you didn't know that winters are the best time to boost your immunity as well. Here are some foods that you should definitely eat during this cold weather.

Honey is a natural sugar that is warm in nature and its regular intake helps in keeping the body warm too. This is one of the reasons why excess intake of honey during summers is not advisable. It is rich in antioxidants and improves body cholesterol. Honey regulates blood sugar and increases athletic performance. Honey is also good for sore throat and cold.

Honey is loaded with antioxidants that can help reduce sore throat symptomsPhoto Credit: iStock

Chikki is an Indian sweet dish which is popular during winters. Do you know what chikkis are made of? Well, chikkis are made of sesame seeds that are known to keep you warm during the winter season. Sesame seeds are a good source of fiber, plant protein, several vitamins and more. It helps to reduce inflammation, lower blood pressure, support bone health and aid in the formation of blood cells.

Also read:Stay Warm This Winter With Sesame Seeds (Til): Know All Health Benefits And Methods To Use

For those who are not quite sure of what root vegetables are, they are vegetables that grow below the surface, like radish, turnip and sweet potatoes. Root vegetables give warmth to the body as their digestion is slower that generates more heat.

You must have noticed that during the winter season your mother puts some extra ghee on your rotis. Well, she does that for a reason. Desi Ghee is the most easily digestible fat which gives the body the much-needed warmth.

Also read:10 Reasons Why Ghee Is The Liquid Gold We All Must Have Daily

Ginger has thermogenic properties that help in keeping you warm during winters. It also aids metabolism and promotes blood flow. Brew yourself a hot cup of ginger tea in the morning and you are good to go.

Dry fruits like almonds, raisins and cashews are superfoods for your overall health. They also help in curing Anemia and other diseases that are caused due to deficiency of vitamins and iron.

Nuts are power packed with essential nutrientsPhoto Credit: iStock

Most of you must be aware of the fact that tulsi has medicinal properties. It is rich in Vitamin A, C, iron and zinc which help the body to fight cold-borne diseases like cough, cold, sinus, and other respiratory problems.

Also read:Holy Basil: Know The Many Health Benefits Of Drinking Tulsi Tea

There is a reason why eggs are termed as a superfood. Eggs are in huge demand during winters. They are a powerhouse of energy and are also rich in proteins and vitamins which help in keeping the body warm.

Add these foods to your meals for a healthy body. People tend to drink less water in winters. Hence, set a reminder to drink enough water to keep your body hydrated.

(Pooja Banga is a certified nutritionist and a wellness coach who specializes in the field of Holistic nutritionist, weight loss and Sports nutrition)

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

Originally posted here:
Winter Diet: Grab These Nutritionist Recommended Superfoods To Stay Warm This Winter - NDTV

Highlights

Whether or not you have fulfilled your life-long dream to visit Kashmir, you have all tried at least one Kashmiri dish. From Kashmiri dum aloo, to rogan josh to yakhni pulao- the list of popular Kashmiri dishes is endless. And just when you start finding a pattern or try to stereotype it, a dish comes and takes you by surprise for its unique qualities. On such dish is Methi chaman or Methi paneer, while Kashmiri cuisine does boast of rich and robust meat preparations, the extensive range of vegetarian dishes is also super fascinating.

(Also Read:11 Best Paneer Recipes | Easy Paneer Recipes | Popular Cottage Cheese Recipes)

Methi chaman is a toothsome blend of methi leaves or fenugreek leaves, fresh cubes of paneer and hot spices. The idea of eating seasonal and local food is gaining quite some momentum in the world of health and nutrition. As we brace ourselves for the winters that is upon us, it would be a good idea to explore and experiment with the winter greens like methi. Methi leaves have a slightly bitter taste, that goes excellently well with paneer. The choice of spices further elevates the taste of the dish.What sets this dish apart is the softness of paneer, so make sure you only choose the freshest quality of paneer. Cut them in cubes, fry them golden brown. You can use ghee for more richness. Chef Niru Gupta also recommends soaking your paneer in milk to keep it soft.

(Also Read:Methi Muthia, A Popular Gujarati Snack, Can Fill In Your Healthy Snack Menu (Watch Recipe Video)

There are many vegetarian dishes in Kashmiri cuisine

To make the masala, make sure you chop the fenugreek leaves and wash them well to make sure it is rid of dirt and pest. It is recommended that in season, that you cook your greens or at least boil or gently sautee them- to make sure there is no risk of contamination. Strain the chopped leaves. Fry the leaves in a little bit of oil, season it with rest of the spices. Cook till it starts to leave a little bit of water, then add the paneer that you had just fried, bring it boil. Reduce the flame, cook till gravy thickens, garnish with nuts and raisins and serve hot.

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Fenugreek leaves are slightly bitter in taste

This is an excellent recipe that will make greens tempting even for the little fussy-eaters at your place. Here's the recipe of methi chaman on NDTV Food. Try and let us know.

(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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Winter Diet: This Kashmiri Methi Paneer Is An Clever Way To Sneak In Both Greens and Protein - NDTV Food

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