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By: Lifestyle Desk | New Delhi | November 17, 2020 10:50:29 amEnsure your diet helps you tide over skincare troubles. (Source: Getty Images/Thinkstock)

We all want our skin to glow and remain blemish-free throughout the year. However, it requires time and effort for the same as each season brings along its share of skin woes. But, worry not as you can make some simple lifestyle changes that can help you tide over weather changes and get soft and supple skin even in winters. So are you all set to try these simple remedies from dermatologist Dr Geetika Mittal Gupta?

In an Instagram post, she said that her mantra for healthy skin has always been to glow from inside out. What we eat has a direct effect on our skin, and eating a healthy diet full of good fats, antioxidants, vitamin C, collagen, and amino acids can mean the difference between a fresh, glowing complexion and a tired, puffy, wrinkled one, she said.

Here are some foods she suggested that have a valuable impact on our skin.

Avocado

High levels of healthy oils and vitamin E, both of which are found in avocados, provide building blocks for healthy skin cell function.

Almonds

Almonds are natural emollients that hydrate the skin and prevent dryness. They are also rich in vitamin E, which helps protect the skin from harmful UV rays.

Green tea

Green tea is full of antioxidants, which eliminate free radicals and prevent flaky skin. The antioxidants also help reduce fine lines and wrinkles.

Carrots

Carrots are loaded with vitamin C, which helps your body produce collagen, a protein thats vital to maintain the skins elasticity.

Spinach

Spinach is a must-have if you want glowing skin. It contains vitamins A and C, and antioxidants that fend off all sorts of skin infections. Spinach is rich in iron and can help you fight anaemia and adds colour to pale skin.

Pumpkin seeds

They are definitely worth snacking on. Just an ounce of these seeds contain 18 per cent of your recommended daily intake of heart-healthy magnesium.

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Include these foods in your daily diet to get healthy, glowing skin - The Indian Express

To look at calisthenics athlete and fitness influencer Chris Heria, you'd think there's nothing he doesn't know about working outbut that wasn't always the case. In a new YouTube video, Heria shares five pieces of advice for people who are just starting out on their own fitness journey, inspired by the mistakes he made himself as a gym beginner.

"If you're not already doing so, being very aware of your macronutrients and having a balanced diet will immediately give you results," says Heria.

"When I first started working out, I was abut 135, 140 pounds, and I always knew you needed to eat to grow, and the importance of protein, and I would increase my calories and my protein intake to gain more muscle mass. But in the beginning I wouldn't track my macros; it was a lot of trial and error for me in the beginning, but if I had counted my macros, I probably would have gained a lot more muscle a lot faster."

Knowing how and when to breathe during a workout can make a huge difference in terms of your rep count and ability to lift heavier, Heria explains. "If you exhale all your air going down in a heavy squat, you may not be able to come back up," he says. "But if you exhale going up on your squat, you're going to be able to deliver more power, which is going to increase your repetitions. And if you're increasing repetitions, you'll be able to build more strength and muscle."

Ensure you are breathing in through your nose and filling up your diaphragm, then breathing out through your mouth, emptying out the diaphragm. "Breathing like this allows more oxygen into your body, which is needed for your brain and muscles while you're working out," he says.

When Heria first started working out, he had the common misconception that he couldn't start training for more advanced calisthenics exercises until he was at an advanced level. However, there are plenty of beginner-friendly progressions which can help you to prepare for those more complex moves.

"If I'd known exactly what progressions to do, in the exact order, I would have achieved these exercises way sooner, and I would have hit way less plateaus in the process," he says. "On the same note, knowing when to progress onto the next progression and not staying on one progression for too long, is very important."

Having a better understanding of your own body and how each muscle works is key to maximizing the effectiveness of your workouts, says Heria. "Without a proper understanding of physiology and anatomy, you can be walking into the gym thinking that you're going to get big arms just by doing dumbbell curls, not understanding that there's many muscle groups in your arm that make up and help the strength in your arms."

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"Find a physical activity that you're passionate about, and use it as natural motivation to work out," Heria advises. Prior to starting his calisthenics training, he was involved in skateboarding and martial arts, and he found that improving his performance in one area tended to have a positive impact on other aspects of his fitness too.

"Every time I would see improvements in my strength and workouts, I would see it transfer over into my other physical activities, like having more powerful legs for skateboarding, improved cardio for endurance, and more explosive power for martial arts," he says. "This mindset of having another purpose changed the whole mood for my workouts; instead of dreading my cardio sessions, I was actually excited and pumped to work out, because every time I would train and get stronger I would get better at my craft. That was easy motivation for me to be more consistent and train harder."

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A Calisthenics Athlete Shared the 5 Workout and Diet Tips He Wishes He'd Known as a Beginner - menshealth.com

Wednesday, 18 November 2020, 12:45 pmPress Release: University of Auckland

Lockdowns took a toll on New Zealanders diets,with most people consuming more unhealthy snacks and drinks,according to a study led by researchers from the Universityof Auckland.

The Covid Kai Survey of 3,028people ran from April 24 to May 13 when New Zealand was atalert levels three and four. Results of the online surveyhave just been published in the Journal of the Royal Societyof New Zealand.

Most people increased consumption offoods and drinks classified as unhealthy, such as sweet andsalty snacks, white bread and pasta, processed meat andsugary drinks.

The results suggest the governmentshould put more emphasis on nutrition during any futurelockdowns, according to the authors, led by Dr SarahGerritsen, of the School of Population Health in the Facultyof Medical and Health Sciences.

Two-out-of-threepeople increased their score on an unhealthy diet measure,with 40% eating more sweet snacks and 33% eating more saltysnacks. One-third of respondents increased alcohol intakeand 20% drank more sugary drinks.

Dr Gerritsen said:With the restaurants, fast-food chains and take-awayoutlets closed, we wondered if more home-cooked meals wouldresult in healthier eating over the lockdown. Butindependent grocers, and fruit and vegetable stores werealso closed which may have limited options for buyinghealthy food.

Supermarkets, dairies and petrolstations, which remained open during the lockdown, arecharacterised by heavy marketing of ultraprocessed foodswhich can have excessive energy and are high in added sugarand salt, said Dr Gerritsen.

New Zealanders are notthe only ones who have struggled to eat healthily during thepandemic. Research from around the world shows time at home,boredom, and heightened stress lead to more snacking, partlybecause food is constantly available at home.

Healthmessages from the government during lockdown focused oninfection control, physical exercise, mental health,accessing health care, and family violence. Anotherresearcher in the Covid Kai Survey team, Dr Lisa Te Morenga,said: Public health advice could include the importanceof nutrition for immunity, how to prepare healthyhome-cooked meals, and tips to avoid eating in response tostress.

During future lockdowns, the governmentcould allow independent grocers to stay open; restrict themarketing and promotion of unhealthy food, alcohol, andsugary drinks; and subsidise healthy foods like fruits andvegetables, especially for families on low-incomes, theauthors say.

Researchers from the University ofAuckland (School of Population Health, School of Nursing,and Discipline of Nutrition and Dietetics), VictoriaUniversity of Wellington (School of Health) and OtagoUniversity (Department of Human Nutrition) conducted thestudy. The survey was part of an international study across38 countries led by researchers at the University of Antwerpin Belgium.

Talking of the methodology, Dr Gerritsensaid: A survey that is representative of the populationwas not able to be conducted during the lockdown. The onlinesurvey was biased toward those who are more likely to be onsocial media, with high literacy, and interested in foodissues.

ends

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https://doi.org/10.1080/03036758.2020.1841010

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Covid-19 Lockdowns: New Research Shows The Toll On Our Diets - Scoop.co.nz

This article was originally published here

Nutrients. 2020 Nov 12;12(11):E3467. doi: 10.3390/nu12113467.

ABSTRACT

We aimed to assess the perceived impact of the lockdown, imposed to control the spreading of COVID-19, on the adherence of Italian celiac disease (CD) subjects to the gluten-free diet by a web-based survey. A total of 1983 responses were analyzed, 1614 (81.4%) by CD adults and 369 (18.6%) by parents/caregivers of CD children/adolescents. The compliance with the GFD was unchanged for 69% of the adults and 70% of the children, and improved for 29% of both. The factors increasing the probability to report stricter compliance were the presence of CD symptoms in the last year before the lockdown (odds ratio (OR) 1.98, 95% confidence interval (CI) 1.46-2.26), a partial usual adherence to gluten-free diet (GFD) (OR 1.91, 95% CI 1.2-3.06), and having tried recipes with naturally gluten-free ingredients more than usual (OR 1.58, 95% CI 1.28-1.96) for adults; the presence of CD symptoms in the last year (OR 2.05, 95% CI 1.21-3.47), still positive CD antibodies (OR 1.89, 95% CI 1.14-3.13), and other family members with CD (OR 2.24, 95% CI 1.3-3.85) for children/adolescents. Therefore, the lockdown led to a reported improved adherence to the GFD in one-third of the respondents, in particular in those with previous worse disease control, offering the opportunity to avoid sources of contamination/transgression and increase the use of naturally gluten-free products.

PMID:33198212 | DOI:10.3390/nu12113467

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Adherence to the Gluten-Free Diet during the Lockdown for COVID-19 Pandemic: A Web-Based Survey of Italian Subjects with Celiac Disease - DocWire News

Some Hollywood stars, such as Christian Bale, are famous for their body transformations for different roles they played, while others are well-known for having a fit physique in general. The latter group includes Chris Hemsworth, a.k.a Thor, and Henry Cavill, a.k.a. the Man of Steel. Cavill, who plays Geralt of Rivia (the Witcher) in the hit Netflix series has shared a snippet from his full body workout that got him in shape for the role (yet again).

After packing on quite a few pounds of muscle mass to portray the Man of Steel in 2013, Cavill once again returned to the gym to do the same for the role of the Witcher, and his full body workout to get in shape this time seems no less intense than that for Superman. If youd like a body like Geralt of Rivia or, erm, Kal-El of Krypton, you have come to the right place.

Needless to say, if you are planning on bulking up like Cavill, you'll need to eat a lot more than you usually do, and we are not talking about gorging yourself on pizzas and beer. We hope you like eggs and steak. For breakfast. Every day for six months. If you think you are dedicated enough to bulk up and work out like Henry Cavill, read on.

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(Image credit: Henry Cavill / Facebook)

Henryis famous for his roles in movies such as Mission:Impossible, Superman and most recently, the Netflix hit-series The Witcher. Cavill is also famous for looking like a Greek god in Beast Mode. He reportedly stands 6"1' tall and weighs around 200 lbs. This puts him in the 'obese' BMI category, technically, but we all know the extra pounds are not fat but muscle mass. And lots of it.

Unlike what many people think, Cavill's 'super built phase didn't start with Superman: Man of Steel. No, he had a pretty chiselled body in the 2011 movie the Immortals, when he was around 28 years old. Admittedly, he didn't look as big as he does now. Henry Cavill's workouts have got progressively more brutal as time has gone by.

(Image credit: Henry Cavill / Facebook)

It is worth mentioning straight away that no workout alone would've bulked Cavill up to a level where he is now. To pile on muscle mass, Henry was eating loads and kept a strict diet too in order to speed up his muscle building efforts. According to manofmany, his diet consisted of industrial amounts of protein some of it sourced from the best protein powders and carbs, both being essential for muscle building and recovery.

Another source also confirms this by mentioning steaks and eggs for breakfast and multiple lunches to keep energy levels high throughout the day. Keeping the carb and protein levels this high meant that his body was ready for the gruelling workouts, almost 24/7. The system worked, judging from how fit he looked in every role he took since 2011.

(Image credit: Henry Cavill / Facebook)

And you might think: "I can have steak for breakfast, no problem", just think about it. It's not about having a steak for breakfast once a month; it's having the biggest steak and eggs breakfast every day for six months while working out for hours each day. You have to be strong not just in your body but also in the head to do this.

What is the Henry Cavill Witcher workout and why would you choose it over other workouts that are also equally good for building muscle, such as the 10,000 swing kettlebell workout? At the end of the day, any type of resistance training, combined with a strict diet, will result in the increase of muscle mass, so pick whichever workout you prefer and stick with it, at least for a few months. You will see results soon enough.

(Image credit: Netflix)

According to Men's Health, Cavill's workout was relatively straightforward, which is understandable as he has already been in a good shape for years, so for the Witcher, he 'only' had to accentuate some areas of the upper body, as opposed to starting from scratch.

The exercises mentioned in the aforementioned article are not meant to be performed back-to-back, as Cavill mentions: "Those are moves that we put into workouts, depending on which muscle group or muscle groups we're working that particular day." Meaning that these exercises are highlights from his workouts and not the complete workout itself.

That said, the five exercises below can form a simple full body workout and work most of your body. Maybe instead of the hyperextension, you can do bench presses to grow those pecs and triceps. Or overhead presses for bigger delts. Or both.

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Romanian deadlifts are a deadlift variation (surprise!) and they mainly work the hamstrings, glutes and the lower back, especially the Erector Spinae, the muscles supporting the spine. Romanian deadlifts are performed with heavy weights and therefore the incorrect form could result in your lower back muscles being pulled as opposed to gains. Keep the spine neutral, your shoulders wide and lift from your hamstrings/glutes.

The Witcher workout included three sets of 10 reps of this exercise with a four second eccentric (negative) phase and a 2 second pause before the concentric (positive) phase.

Surprisingly, in the not so many exercises mentioned, there was another one that focuses on the hamstrings, glutes and lower back: hyperextension. That said, hyperextension is an excellent leg day staple exercise and would really bomb the hamstrings, done on the same day with Romanian deadlifts.

The workout recommends three sets of 10 reps with a two second hold at the top.

Oblique static holds are similar to planks in a sense that as opposed to moving, they require you to hold a position for a prolonged period of time. And while the plank and especially the hardstyle plank targets the whole of the core, oblique static hold focuses on the side of the abs.

The workout recommends doing three sets of 30 second holds per side.

Bomb the delts with this shoulder exercise. The 3-way shoulder raise works well because it requires you to work the muscles for longer and from a different angle with each rep. This exercise is not as good for bulking up, rather for accentuating and defining shoulder muscles.

The workout recommends three sets of 15 reps from each position.

This is a brutal biceps exercise. Usually, with alternating dumbbell curls, you give one side a bit of a break when you curl the weight on the other side. But by adding the iso-hold, you work both sides all the time, loading the biceps way more than 'just' doing curls. Be extra careful when doing this exercise.

The workout recommends three sets of 10 reps per arm.

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Henry Cavill full body workout will get you in action hero shape - T3

Noom - Getty Images Noom is subscription-based weight-loss app that focuses on establishing on healthier habits for the long term. But is it worth it? Like any other diet plan, Noom still has its pros and cons. Here's what you should know before you download it.

It's no secret that fad diet plans tend to backfire. Establishing new healthy habits is what leads to lasting change and well-being for life. Enter Noom, the weight-loss app and personalized meal-planning service that became one of the most Googled diets in 2019. While it's definitely trendy, Noom is all about making long-term changes to achieve your weight-loss goals.

But is it worth it? Like any other diet plan, Noom still has its pros and cons. Here's what you should know before you download it.

Targeted at millennials, Noom is a health app designed by behavioral psychologists, nutritionists, and personal trainers to help you lose weight for the long run. It focuses on making tangible, sustainable lifestyle shifts rather than encouraging more extreme styles of eating (e.g., cutting out specific food groups or nutrients). The app, which Noom says has helped over 1.5 million people lose weight, allows you to:

Since it was developed by psych docs, the ideology behind the coaching and content is designed to "'break your self-sabotaging behaviors and develop balanced relationships with food and yourself that last," Noom states. They also claim that people who use the Noom app and adapt a healthy lifestyle lose an average of 18 pounds in just 16 weeks.

The Noom app itself is free to download or you can start the process on their website. You'll first be taken through a detailed quiz that has three parts; first, you'll go through the demographic profile section that asks for your height and weight, as well as what your health goals are and if you have a goal weight in mind. After answering some preliminary lifestyle questions and information about your current health status or conditions, you input your email address and a program plan is revealed estimating how much time it will take you to lose the desired amount of weight.

The second part of the quiz looks at habits and behaviors, and allows you to pick a focus for your plan on nutrition, physical activity, or building good habits. Finally, the activity and nutrition portion includes basic questions about your current health practices as well as behavior change questions. After this step, to claim your personalized plan Noom requires a credit card.

Noom is currently offering a 7-day trial option for as little as $0.50 on their website given the current global health crisis, but after that your card will be charged to continue. Program pricing starts out at $59/month, but the price goes down as you commit to longer periods of time. The cheapest price you can get Noom for is on their annual auto-recurring plan which costs $199 (averages to just over $16 a month). And if you refer a friend, they'll get a 20% discount and you'll receive a $20 Amazon credit as well.

The best thing about the Noom app is that it encourages eating real, whole foods and recommends more nutrient-dense meals and snacks as often as possible. An algorithm breaks down your personalized energy needs and how many calories to eat from protein, fat, and carbs. You can adjust your calorie budget if you think it's too high or too low, though the minimum calorie budget Noom allows for females is 1,200 and 1,400 for males. And the app is realistic in helping you set long-term goals and gradually lose weight without resorting to fad diets and restrictive eating patterns that aren't sustainable.

To help you follow those guidelines, the app asks you to log what you eat, an evidence-based method that helps you stay in touch with how much youre eating and what types of foods you gravitate towards. According to recent research from Duke University, those who may be overweight or obese and choose to track their daily meals using a smartphone app actually were able to lose a significant amount of weight. This research, published in the journal JMIR Mhealth and Uhealth in early 2019, suggests that those who regularly input their meals into tracking apps were able to lose more weight than those who were simply trying to watch their diet. And more than 77% of Noom users reported losing weight after using the app for nine months, according to 2016 Scientific Reports study that looked at data from more than 35,000 people.

When tracking food, you'll search the database of more than 150,000 foods or scan the barcode on packaged items when you're food shopping, to get feedback and keep yourself on track. There's also a recipe database categorized into breakfasts, lunches, dinners and snacks. The app rewards you for eating wholesome, nutrient-dense foods through its color-coded system. Their green, yellow, and red based system is not something new and is a common method used with other health programs. Noom claims that the color-coded system is based on caloric density and not denoting good or bad foods.

The individualized coaching is also essential, since it provides a veritable cheerleading team through your phone who can help you stay engaged with the platform. Each day, you receive a personalized list of steps to check off designed to reach your established goals. The feedback draws on psychology, nutrition, and exercise physiology. An assigned coach (that goes through a Noomiversity course approved by the National Board for Health and Wellness Coaches, but not necessarily a registered dietitian or certified trainer), can offer advice between 9 a.m. and 5 p.m. on weekdays. Mini health articles are also available on the app to provide inspiration and keep you on track.

If you have hypertension or diabetes, you can also log blood pressure and blood sugar manually or by syncing app-friendly devices, which is key for anyone looking to track their progress or share their data with a physician or family member. But what makes Noom really stand out is that it encourages community. Groups of goal-setters can offer support and chat real-time a great model for anyone who feels encouraged by interpersonal communication and camaraderie (er, everyone, right?!). And for what it's worth, the reviews on the app are mostly favorable.

The $59 per month minimum is pretty pricey, and one of the primary complaints online is whether or not the app is "worth it." In comparison, WW (formerly Weight Watchers) has three tiers of programs; their top-tier program offers personal coaching and digital capabilities and costs $1.61/day (or just under $50 per month). Other health apps (like MyFitnessPal) provide similar food tracking capabilities designed for healthier habit formation free of charge. In fact, the same Duke University research focused on free apps for people to track their progress, showing there might not be a difference in results whether or not you pay for the service. Plus, Noom is only available through an app on your smartphone which is frustrating if you want to browse on your computer or tablet, especially for the money you are paying.

Another major downside: the aforementioned hours of operation. While its not exactly practical to make the provided coaches available 24/7, its often outside the work day dining out, traveling, and at night that many of the nutrition questions or dieting pitfalls come up. If you want after-hours support, the app can assign a goal specialist at an additional charge, but the cost may make it limiting.

And if you need more structure like a specifically curated meal plan, Noom may not be ideal for you. While Noom provides you with metrics and recipes for guidance, it doesn't curate a customized meal plan. This does provide flexibility with making your own daily menu and coming up with meals throughout the week, but some individuals work better with a more structured approach so it all depends on your personal preference. And of course before starting any new weight loss of physical activity program you should always consult your physician.

Since Noom does encourage habit formation and there are some real, substantial benefits to the behavior-change-for-life systems used to help guide you, it might be worth starting with the trial period.

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That said, your success on Noom will ultimately depend on how consistently you follow the program, utilize their coaches, and engage with their daily content. But if for any reason you feel as though the the apps content or coaching platforms trigger feelings of shame or unworthiness, its time to consciously unsubscribe. Using apps for accountability may be helpful for some people, though it doesn't guarantee it will universally work for everyone especially since achieving better health and weight loss is highly dependent on your personal taste and health goals. Knowing what works for you versus what seemingly works for everyone else can be tricky to navigate on a platform youre paying for. Better health and weight loss requires you to be in the drivers seat about the changes you make to reach your goals within the framework of your own personal boundaries, be it emotional, physical, or psychological. Remember that, and youre already on the right path to better health for life.

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What a Nutritionist Really Thinks About the Noom Diet - msnNOW

Dates are a beneficial fruit for our health which improves many health conditions and also aids in weight loss. So, heres how can you add them to your diet for shedding extra kilos.

Dates are sweet edible fruits of the date palm plant. These fruits have been a staple food for the Middle East and Indus Valley for thousands of years. Dates have many health benefits and make great snacking food as well.

So, it is necessary to eat dates regularly. If you have 3 dates each day, then they will work wonders for your body improving many health issues. So, heres how can you include dates to your weight loss diet plan.

Weight loss with dates:

Dates have many health benefits that effectively aid in weight loss. Heres how:

1.Dates are packed with fibre or good carbs that give you the feeling of satiety. It also prevents a sudden spike of blood glucose and fats absorption.

2.They have unsaturated fatty acids that reduce inflammation which is responsible for obesity, insulin resistance, diabetes, etc. So, the fatty acids aiding in weight loss.

3.It is a potential source of protein that satiates your hunger thus aiding in weight loss by reducing sudden hunger pangs. Protein is also important to build and repair muscle.

4.Dates have antioxidants that keep you safe from free radical damage and reduce inflammation. They remove toxins, improve digestion and metabolism which is a key to weight loss.

Different ways to have dates

There are many exciting ways to make dates tastier such as following:

1.Remove the seed out of it and fill it with walnuts or any other dry fruits.

2.You can also add chopped dates to your salads and or any desserts to avoid refined sugar.

3.Add the dates to milk, custard, yoghurt, dips, cakes, etc. But make sure you dont use any refined sugar in it.

It is good to have 4-6 dates every day to satisfy your sweet tooth without having any bad calories. This will eventually help in weight loss.

Dates and milk diet

This is a unique type of diet where you need to have 2 dates and milk in your breakfast and eat 2 dates in lunch and dinner with full meals. But talk to your dietician before consuming them.

Also Read:Pulmonologist Dr Lancelot Pinto explains what preventive measures should people with Asthma take during Diwali

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THESE are the ways you can add dates to your diet for weight loss - PINKVILLA

The good news: Going on a whole foods, plant-based diet is one of the best ways to flood your body with nutrition and give your body and mind oh-so-many benefits. The better news: With a few straightforward meal prep tweaks, you can amp up your nutritional intake even more.

Whether youre trying to overhaul your diet completely to reach your goals for a healthier bodyor simply looking for a few easy ways to boost your nutrition intake, weve got the best strategies from nutritionists. Ready to learn more?

Why didnt we think of this.800 jars of Trader Joes Kalamata olives ago? Olives have some sodium, but a lot of nutrients, and are perfect for adding to salads and sauces like pasta sauces, explains Keith-Thomas Ayoob, EdD, RD, FAND, Associate Clinical Professor Emeritus, Department of Pediatrics at Albert Einstein College of Medicine. You get the benefits of olive oil, but don't have to add oil per se. [Olives are] actually a good source of antioxidants and are anti-inflammatory. Plus, they add more flavor than olive oil alone. Also, there are dozens of types of olives, so add whatever you have, but go beyond the canned black ones.

Up the amount of vitamin A, you consume by adding canned pumpkin to smoothies, oatmeal, overnight oats, curries, pasta sauce, and...basically anything that will taste good with a bit of the mildly sweet root vegetable. Vitamin A plays a role in our immune systemswhich work to keep us healthy. Its important to consume vitamin A not only when youre sick, but before you get sick to prevent illness in the first place, comments Colleen Christensen, RD.

Sara De Luca, RD, CDN, CPT, a Registered Dietitian in Private Practice and at Prefusion Healthin Long Island, New York, has this genius tip for boosting the nutrition of your overnight oats with hardly any extra effort: Sneak in a scoop of protein powder into your overnight oats for breakfast. Protein is the building block for hair, skin, and nails, as well as for building and repairing lean muscle tissue after a hard workout, she says. Most importantly, protein helps prevent a spike in insulin, so you can keep your blood sugar balanced and stay fuller for longer between meals. Need a plant-based protein powder rec? Check out our guide here.

Whether its spinach, kale, collard greens, swiss chard, arugula, or another green dark, leafy green vegetable, add these nutrition powerhouses to your favorite shake recipe for a zero-effort lift in the nutritional profile. The best part is that you wont even taste it. This is also an easy way to include heart-healthy vitamins, minerals and antioxidantsinto your diet since dark leafy greens are high in Vitamin C, vitamin E, vitamin K, iron, and even calcium, says De Luca.

Bye-bye, empty calories. Chickpea pasta is gluten-free, has triple the protein and practically three times the fiber as traditional pasta, shares De Luca. Banza is a well-known chickpeas pasta brand in the industry that makes chickpea pasta of all shapes and sizes. From penne to lasagna noodles, there is something for everyone! The taste is superb, but if you really are a pasta addict, try going half conventional, half chickpea-based.

Taken regularly, cinnamon is anti-inflammatory and studies have shown it can improve fasting blood glucose levels, although doses in some studies were fairly high. Still, it's anti-inflammatory properties, total lack of calories and huge flavor components make it worth bringing out of the spice cabinet and putting onto the table with salt and pepper, comments Ayoob. Consider adding cinnamon anytime you make a smoothie, coffee, tea, a tomato-based sauce (gives it a Middle Eastern flair), oatmeal, a mildly sweet soup, or roasted root vegetables like acorn squash or sweet potatoes.

Add nuts [to whatever youre making]any kind really, but almonds, pistachios, walnuts or even peanuts have had the most research on their heart-healthy value, and it doesn't take a lot of them to get benefits if you have them daily, says Ayoob, suggesting the serving size at around a small handful, which is the equivalent to about an ounce.Nuts give you heart-healthy monounsaturated fat, protein, and many minerals and vitamins, as well as antioxidants, he continues. Ayoob recommends avoiding eating junk food impulsively by keeping a small tin (like an empty Altoids container) on hand with nuts inside to reach for when hunger strikes.

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7 Simple Tips to Add More Vitamins and Minerals to Your Diet - The Beet

It is important to add a variety of meals to your diet for optimum nutrition and strong immunity. If you're bored of the traditional Indian subzis, then here are interesting ways that can help you eat more vegetables daily.

Eat salads as meals to add more vegetables to your diet

Nutritionist and health experts often recommend including lots of fruits and vegetables in our daily diet. But we often fall short of ideas of different ways to include different vegetables in your diet. Eating traditional Indian subzis might get monotonous after a point of time and thus there's a need of different ways to add more vegetables in your diet.

Indian sabzis like gobi aloo, mix vegetables, palak paneer etc taste wonderful if consumed along with your humble dal and rice. But if you feel too bored out of eating vegetables in this pattern, then here's what you can do:

1. Saute vegetables: Steam different varieties of veggies like broccoli, mushroom, baby corn, bell peppers, zucchini and leafy greens. Season them with salt, black pepper and your favourite spices. They serve to be a great side dish with dishes like grilled chicken. A serving of saute vegetables on the side of simple dishes does wonders in terms of making the dish more interesting and delicious.

Also read:Top 7 Heart Healthy Vegetables You Should Be Eating: Broccoli, Spinach, Onions And More

2. Dips: Sweat trainer Kayla Itsines says that you can add more vegetables in your diet by adding them to dips or snacks. Beetroot hummus, roast capsicum dip, salsa dip or a dip with fresh vegetable sticks like carrot, cucumber and celery can make for a perfectly scrumptious snacking options.

3. Salads for meals: There is no better way to eat more veggies than eating a salad with fresh vegetables as your main meal. Include 3-4 varieties of greens and all of your favourite vegetables in your salad to include more veggies in your diet.

Eating salad is an interesting way to add more vegetables to your dietPhoto Credit: iStock

Also read:Weight Loss Diet: Try These High Protein Vegetarian Salads For Healthy Weight Loss

4. Add veggies to dal: Leafy greens like spinach can be added to a arhar, moong or chana dal. Doing so adds an interesting twist to dals and also serves the purpose of eating more veggies.

5. Vegetable dalia/oats/khichdi/poha/upma: Tweak these simple dishes with vegetables of your choice. They not just make the dish more delicious and flavourful, but also make it supremely nutritious and filling.

All you need is a little imagination and there can be multiple ways to eat more veggies daily. Try these and let us know how they worked for you!

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Also read:Feeling Acidic? Try Having The Juice Of This Vegetable For Relief

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5 Interesting Ways To Add More Vegetables To Your Diet- You Are Going To Love These! - Doctor NDTV

The guttural toad (Sclerophrys gutturalis) is a common amphibian found in much of sub-Saharan Africa, from Angola to Kenya and down to eastern South Africa. With such a wide geographic range, and a liking for living in human-disturbed areas, its often seen in peoples backyards. Around gardens it can be thought of as a helpful neighbour, as it is a keen predator of insects and other invertebrates that may try to eat plants. Yet it also has the potential to be ecologically hazardous outside its native range and this toad is an accomplished invader.

In the Mascarene Archipelago in the Indian Ocean, far from mainland Africa, these toads have been an established invasive species for almost 100 years. In 1922, the director of dock management in Port Louis, Mauritius, deliberately released guttural toads in an attempt to control cane beetles a pest of the countrys major crop, sugar cane. This attempt at biocontrol failed, but the toads appeared to thrive and rapidly spread across the island.

Mauritius had no native amphibian species for it to compete with, and no native predators with a recent evolutionary history with toads. In mainland Africa these toads would have to divide resources, like food, with a host of native amphibians and deal with an array of native birds, mammals and snakes that evolved feeding on them. But without these challenges on Mauritius, the toads colonised the entire island rapidly.

Most toads are generalist omnivores and hunt a wide variety of prey, more or less eating whatever they can fit in their mouth. So as the guttural toads population numbers grew through the decades, so too did the concerns from Mauritian ecologists about the impact on native fauna. Anecdotal accounts as early as the 1930s suggest that the toads were having a negative impact on endemic invertebrate populations. In fact it has been suggested that the toads may have been a driver in the decline, and possible extinction, of endemic carabid beetles and snails.

But its only recently that the toads diet in Mauritius has been examined closely. In our new study we examined the stomach contents of 361 toads collected in some of the last remaining native forests of Mauritius.

By knowing more about what species the toads are eating, and which groups they favour, our research may help inform toad control actions to protect areas with known sensitive species.

Through our research we were able to identify almost 3,000 individual prey items, encompassing a wide variety of invertebrates like insects, woodlice, snails, spiders, millipedes and earthworms.

This research also went one step further to examine the prey preference of the toads. In general, they seemed to favour, some of the more abundant and common prey species. These included ants and woodlice, which made up about two-thirds of their overall diet.

These findings may suggest that the toads were able to identify a readily available food source, and this may have fuelled their invasive population growth. Yet they are also eating prey that represents a more serious conservation concern.

Inside the toads we found 13 different species of native snail, most of which were island endemics. Four species are listed as being vulnerable to extinction and one, Omphalotropis plicosa, being critically endangered having been presumed extinct until it was rediscovered in 2002. Understandably, we found it very troubling to find a Lazarus species within the stomach of an invasive predator.

These early insights into the native species now being hunted by a widespread and voracious predator raise new research questions. To understand the greater impact the toads are having on native species much more work is required to understand their preys population dynamics so we can determine if the toads invertebrate harvest is contributing to declines.

Furthermore, how does the toads invasive diet in Mauritius compare with that of other invasive populations, like those in Runion or Cape Town is their invasive success linked to a common prey type? And how does it compare with their diet in their own native species range?

Our study could only examine what they are eating currently, but Mauritius has seen numerous species decline over the past 100 years. What role did the toad play in these losses? Perhaps they historically fed more readily on creatures that were more abundant in the past, but had to switch their favour to ants and woodlice when the populations of other species dropped. We may never know.

What is clear is that there is much to learn about the habits of this far-from-home amphibian and its impact on the ecosystems it has invaded.

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The diet of invasive toads in Mauritius has some rare species on the menu - The Conversation CA

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