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By: Lifestyle Desk | New Delhi | October 7, 2020 10:00:07 amHere's why plant-based diets are good for your health. (Source: Getty Images/Thinkstock)

People have started recognising the importance of eating healthy to stay hale and hearty. Experts too are of the view that regular consumption of a balanced diet comprising of all the essential vitamins, carbohydrates, fat and protein can benefit ones health in the long term. Studies also recommend the consumption of a plant-based diet which consists of foods derived from plants such as vegetables, nuts, seeds, legumes and fruits.

The FSSAI or Food Safety and Standards Authority of India also recently posted on Twitter about the need to have a plant-based diet.

Take a look.

According to FSSAI, the benefits of a plant-based diet are plenty, including:

*Lowers overall cholesterol levels

*Less risk of stroke and obesity

*Reduces risk of diabetes

*Provides high fibre content

*Reduces carbon footprint

Various case studies have indicated that plant-based diets, which are rich in whole carbohydrates, help in improving insulin sensitivity and other health markers in people with type 1 diabetes.

According to a 2019-study published in Journal of the American Heart Association, middle-aged adults who consumed more of plant-based foods and less of animal products were likely to have a healthier heart, with a lower risk of heart diseases. And it held that less meat can also reduce the risk of a stroke, high cholesterol, blood pressure problems, type 2 diabetes and obesity.

What to have?

Nutritionists insist on having a diet that has fruits such as berries, bananas, apples, grapes, melons, citrus fruits, among others; vegetables like broccoli, beetroot, cauliflower, carrots, tomatoes, peppers, etc.; legumes like kidney beans, black beans, peas and chickpeas; seeds, nuts, whole grains, and plant-based milk like coconut, almond, soy, to name a few.

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Healthy living: This is why FSSAI recommends a plant-based diet - The Indian Express

We've been hearing more and more about the Okinawa Diet recently, named for the small island off of southern Japan that is home to some of the longest-living, healthiest people on the planet. They not only don't die of the usual western diseases like heart disease and diabetes, but many of them live independently and actively (and happily) well into their 90s.

So what's their secret? It turns out they eat an enormous array of foods every single day, up to 18 different vegetables and fruits, and they also eat foods that grow in three specific places: In the ground, in the form of roots, above the ground in the form of vegetables, and in the sea, in the form of algae and seaweed. And each of these environments affords the foods different vitamins, minerals, antioxidants, and micro compounds that create a spectrum of healthy nutrients to fuel a body that can fight off disease.

So the takeaway is that we need to add more variety to our plates, not just focus on one superfood or a small cadre of nutrients. Getting more types of plant-based foods into your diet is the key.

Here is a storyby Kaki Okumura, who writes a wellness blog calledkakikataabout how to use Japanese principles to live a longer, happier lifewherever you may call home.

Okinawa, an island prefecture in southern Japan, stands out among a country that is already well known for longevity. They have a much lower rate of coronary heart disease compared to mainland Japan.

A separate study on Japanese centennials living in Okinawa, where the researcher went back and analyzed at what age these individuals were able to live independently (cook for themselves, do their own house chores, live in their own home, among other factors), came to another fascinating discovery: The study was only on 22 individuals, but among them,82 percent were still independent at a mean age of 92 yearsand about two-thirds at a mean age of 97 years old a lot of Okinawans dont just live long, it seems they live long active and happy lives.

There are many factors to a healthy life, but a big one is a diet. In an interview with CNN, the researcher leading the study, Craig Willcox, shared that he found Okinawans typically eat seven different fruits and vegetables and 18 different foods a day, and more than 200 different foods and spices regularly in their overall diet.

I thought to myself, how do they do this? Isn't it difficult to get so many different kinds of vegetables and food in one day? But if you consider one of the most common and famous Okinawan foods, a stir-fried vegetable dish called chanpuru, maybe this isnt so impossible. Chanpuru means to mix together and can be a variety of different vegetables, but a classic version would include bitter melon (goya), tofu, egg, and bean sprouts, sometimes with carrots, cabbage, or onions. This is often served with a side of sweet potato and miso soup, which is frequently made with seaweed, tofu, and daikon radish. Okinawans also often enjoy a portion of fruit after or between meals, such as pineapple or papaya with some freshly brewed jasmine tea.

Its not limited to chanpuru many Okinawan dishes are often an assortment of different vegetables, such as Okinawan jyushi or papaya irichi. Their diet is particularly aware of the idea of eating lots of different kinds of vegetables every day meals are often colorful, and include an assortment of leafy vegetables, root vegetables, and sea vegetables. Suddenly, I could see how one could easily get so many different kinds of vegetables in one day.

And this is why the Okinawan diet works: Their focus is on getting a large variety of fresh vegetables and fruit, rather than becoming hyper-focused on increasing your intake of one superfood vegetable or eliminating an entire food category that has been deemed bad by the public.Their meals are never just tofu or bitter melon, and theyll frequently have rice or noodles, instead of just sweet potato. Their meals are often a colorful assortment of different vegetables and food types, of different colors and textures.

So dont worry about eating more superfoods like kale, tiger nuts, or Indian gooseberries: The key to eating well is paying closer attention to the variety of fresh fruits and vegetables you eat in a day seven a day if you can.

If you enjoyed this piece, please write to Kaki atkokumura@kakikata.space withany questions on Japanese cuisine or culture.

View post:
What is the Okinawa Diet and How Can You Follow It to Live Longer - The Beet

One of my favorite newsletters is "why is this interesting?" On Mondays, the newsletter interviews an interesting person about the media they consume. This week's guest is Roman Mars, host and producer of 99% Invisible.

Describe your media diet.

I listen to podcasts more than anything:Blank Check,Criminal,This Day is Esoteric Political History,Planet Money,Slate Political Gabfest,fugA-Zi,My Brother, My Brother and Me,Anthropocene Reviewed,Ear Hustle,Flop House,Pop Culture Happy Hour,The Rewatchables,Serial/Nice White Parents,Song Exploder,Conan O'Brien Needs a Friendso so many podcasts.

What's the last great book you read?

The last fiction book I couldn't put down wasBull Mountainby Brian Panowich. I loved reading it aloud because the dialog and accents were what I grew up with. As for nonfiction,These Truthsby Jill Lepore blew me away. You wouldn't think you needed another high-level survey of American history, but Lepore is so smart and has such verve, she brings it all to life in a new way. That one I listened to and Lepore was the narrator and she's so good.

What are you reading now?

I'm trying to readDuneand so far it's not grabbing me, but I've been assured that it will.

Roman has a new book, The 99% Invisible City: A Field Guide to the Hidden World of Everyday Design.

Read the rest here:
This is the "media diet" of 99% Invisible's Roman Mars - Boing Boing

Research has shown that Diabetics are at a higher risk of COVID infection.

Highlights

The pandemic gripping the entire world today has affected our health in varying ways. On one side, being locked in, we are eating home cooked food made with fresh ingredients and with our families. Traditional recipes are making a comeback into our lives. This is good and healthy. On the other side, we have seen that lack of physical activity, the stress of the scare of getting infected and prolonged stay at home is creating mental and physical ill-health. With respect to diabetes, from day one, Doctors have been telling us about the increased risk of infection in people with underlying co-morbidities like Diabetes, Heart disease, stroke and people of older ages.

Research has shown that Diabetics are at a higher risk of COVID infection, and at a higher risk of the severity of the infection and complications that come with SARS- Severe Acute Respiratory Syndrome. Emerging evidence also points towards the fact that this infection makes diabetes control difficult because of the treatments involved. Conversely, uncontrolled blood sugars make controlling the infection that much more challenging. Also, it has been seen that a lot of obese and pre-diabetics have become Diabetics with the onset of COVID infection. To protect against the infection, Diabetics are not stepping out, thus leading to a lack of physical activity. Add to this poor food choices, stress, uncontrolled blood sugars, and increased BMI. It seems like a vicious circle, but you can break this by making the right choices for a healthier lifestyle.

(Also Read:17 Easy Diabetes-Friendly Snack Ideas To Manage Blood Sugar Levels)

1. Eat At The Right Time: This time isn't a weekend; you are at home to stay safe and it's a long time. Eating at proper times means a better regulation of blood sugars by preventing binge eating, supplying a steady and measured carbohydrate in the blood preventing spikes and troughs. Eat within 1 hour of waking up and eat every 3-4 hours. Three well-planned major meals, with two snacks in between is a good strategy to follow. Close the kitchen by 9pm, take a cup of milk at bedtime.

2. Add Whole Grains:Make sure you add whole grains in at least 3/4th meals. They ensure a slow and steady supply of carbs, keeping up your energy levels. Whole grain fibre slows down the release of glucose into the blood and at the same time provides many beneficial vitamins and minerals. Millets like Jau aka Barle, help control blood sugars. Try using them in one meal in two days at least.

Whole grain fibre slows down the release of glucose into the blood.

3. Benefits Of Eating Protein: Proteins don't just build up a healthy body, they also add to the satiety value. Adequate protein intake for an adult is about 0.8g/kg body weight as per the recent guidelines of National Institute of Nutrition. High protein diets with very low carbs may be followed, but only if your doctors decides as they need very close follow-ups and monitoring. They have shown to control very high sugars but must not be tried without your doctor/dietician by your side. Plant proteins like legumes- Rajma, chana, lobia are excellent for sugar control. Low-saturated fat animal proteins from fishes, chicken breast, eggs can also be included safely. Fat free/ low fat milk and dahi also add quality proteins. Dahi or yogurt is a probiotic that enhances gut health which is directly related to better sugar controls

Proteins don't just build up a healthy body, they also add to the satiety value.

4. Fats Oils And Nuts & Seeds:Healthy fats from plant sources like, Olive oil, Peanut oil, Rice bran oil in combination with Mustard or sesame oil have a beneficial effect on our health. Recent research has highlighted that replacing excess carbohydrates and saturated fats with healthy fat choices improves both blood sugars and insulin control. Eating an ounce of nuts & seeds, at least thrice a week, has shown better sugar controls and heart health.

Healthy fats from plant sources like, Olive oil, Peanut oil, Rice bran oil in combination with Mustard or sesame oil have a beneficial effect on our health.

5. Fruits And Vegetables:Fill up half your plate with vegetables and salads. Choose seasonal and colourful. Add the whites, greens, reds, orange and ensure that your body gets not just fibre but also lots of vitamins, minerals, antioxidants and phytonutrients that protect against infections, oxidative stress and boost the immune system. Two fruits a day make a good snack providing little carbs, with fibre and electrolytes keeping you full and your sugars stable.

Fill up half your plate with vegetables and salads.

So what should a Diabetic meal plan look like? Choose at least 4 components from each of the food groups to make a major meal:

1. 2 small multigrain bread slice + 1 egg boiled/poached/ scrambled/ omelette+ 1 cup milk

2. 2 stuffed multigrain or whole wheat roti + big bowl of Dahi + mint chutney

3. 2-3 Idly/ dosai + Thick sambar 1 bowl + Dahi or thick lassi

1. 2 chapati + 1 big bowl Rajmah + 1 big bowl palak+ Dahi

2. Parboiled rice (cooled down) + thick sambar or chicken breast in gravy + Cauliflower+ 1 Bowl dahi

3. Multi grain burger Bun + grilled Paneer / Chicken patty + lots of cucumber, lettuce leaves, tomato slices + 1 glass cold coffee. Make a burger at home, use mustard instead of Mayo

4. Veg Pulao + sprouts salad 1 bowl + Dahi or Chicken Biryani + Mixed Veg Raita which contains one bowl of vegetables.

1. Roasted foxnuts or makhana + 1 table spoon roasted peanuts

2. Boiled corn with Paneer cubes

3. Grilled/raw vegetables with 1 tablespoon peanut/almond butter

4. 1 fistful of almonds + walnut + chia seeds

These are just guidelines to explain balanced meals, get your personal diet plan from a registered nutritionist.

In addition to this, exercise. Even if you aren't going out, please take out 30-45 minutes and choose a workout that helps get your heart rate up. 10,000 steps are ideal and 15,000 steps prevent NCD's (Non-communicable diseases). Start today, add 250-500 steps every alternate day.

Stay safe, stay healthy, stay at home.

Disclaimer

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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.

About Rupali DattaRupali Datta is a Clinical Nutritionist and has worked in leading corporate hospitals. She has created and lead teams of professionals to deliver clinical solutions for patients across all medical specialties including critical care. She is a member of the Indian Dietetic Association and Indian Association of Parenteral and Enteral Nutrition.

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Diabetes And Covid-19: Expert Tips And Full-Day Diet Plan For Diabetics - NDTV Food

Americans can't follow through with diets or exercise without someone to hold them accountable, according to new research. The survey asked 2,000 Americans found 53% would fail a diet or exercise routine if they pursued these goals alone. It's no surprise then that 71% shared they are more likely to follow through with these goals if they have someone to hold them accountable. Conducted by OnePoll on behalf of Nutrisystem, the survey found that just over four in 10 respondents also said they're more likely to start a healthy habit when partnered with a friend or loved one as opposed to on their own. This inspiration to start a healthy habit seems to have been amplified during quarantine as well, as 55% shared that hunkering down at home due to COVID-19 was the push they needed to pursue a healthier diet and more active lifestyle. Another inspirational nudge to lead a healthier lifestyle is as simple as lending a hand and helping their loved ones pursue their own goals. All of these factors seem to contribute to successful goals, with 64% of respondents sharing that dieting with a partner has worked for them in the past. The top ways respondents help their loved ones included working out together and making healthy meals to share with them. A quarter of respondents also shared they would even make healthy meals and drop them off at their loved one's home if it would help them achieve their goals. When it comes to achieving these goals and finding motivation, 69% of respondents said have a go-to person in their life they turn to for this support. Forty-three percent of those surveyed said their significant other is their go-to motivational support and a further 35% turn to a family member they live with. And as their days in quarantine continue, 46% said their schedules with their spouses, friends and loved ones are more in-sync than ever before which may help them be more successful with their goals. "Studies continue to show that dieting with a partner leads to greater success and helps people to maintain their weight loss," says Courtney McCormick, Corporate Dietitian, Nutrisystem. "So, shared weight loss programs, like the new Nutrisystem Partner Plan, can make it even easier to reach your goals." Aside from their goals of eating healthier and exercising more, 53% of respondents said they're trying to have a more positive attitude as quarantine continues. Other goals respondents are pursuing during quarantine include reading more and practicing meditation. Four in 10 respondents also shared they're pursuing a new hobby during quarantine. Nearly half of respondents (45%) are also making a point to speak to a loved one once every day during their time in quarantine. "People are finding fun and exciting ways to stay connected during the pandemic, especially when it comes to losing weight and getting healthy," adds McCormick. "Accountability and social fellowship are key factors to success."

Read more from the original source:
Many Americans say this is the key to sticking to their diet and exercise routines - Yahoo Entertainment

We all have that one person in our life who can convince us to do anything,even going so far as to persuade us tomake strides towards a plant-based diet.It turns out thatfour out of 10 Britshave switched to a vegan or vegetarian diet because of their partner.

The Fry Family Food Co., a vegan meat substitute company, conducted asurvey with 2,000 meat-free adults. Out of those surveyed,18% switched their diet to make their partner happy, reports The Sun. Even more convincing were friends and children: 19% were convinced by their friends and 16%convince by their children to eat plant-based or vegetarian.

Actually making the switch is the hardest part, but 8 out of 10 surveyed found changing their diet easier than they thought, especially after53% said they feel healthier and more energetic after eatingvegetarian or plant-based.

"Our research has revealed that those who follow a plant-based diet feel healthier, have more energy, and most importantly, found the change in the diet far easier to adapt to than they could have imagined," said Tammy Fry, Marketing Director of The Fry Family Food Co.

The Fry Family Food Co. conducted another, separate survey of 1,000 adults and found46% percent have tried eating vegetarian or plant-based and of those individuals, 49% made the switch because of a partner encouraging them. Our research shows that when it comes to trying out a plant-based diet, encouragement from partners, family and friends can be really helpful," said Fry.

She continued: "Whether its sharing experiences, advice or handy meal tips, talking to loved ones about the benefits of swapping to a meat-free diet can go a long way in encouraging others to reduce their meat or dairy consumption.

Unfortunately, one in 20 gives upeating plant-based or vegetarian because of a breakup.The majority of those who do give up the diet change is because they miss the nonvegan foods they cut out.Other reasons sticking to a plant-based diet proved difficult was because of the lack of support from family and struggling to find food when ordering out.

On the bright side,one-fifth of those who gave it up would try eating plant-based again, and 23% would try it because of all the plant-based options that keep coming out.

Fry's advice to people making the diet change is: When it comes to taking steps towards a meat-free diet, it doesnt have to be all or nothing you can simply start by making easy swaps once or twice a week... Its never been easier to introduce meat-free options into your diet, without compromising the taste or quality of your meal.

Follow this link:
Half of Brits Switch to a Plant-Based Diet With Help of Partner - The Beet

Toledoan Allen Richardson's brainchild serves mostly Black youth between the ages of 7 and 15.

In the spring, the coronavirus pandemic made it necessary to close schools, public spaces, and other businesses. But kids still needed a place to go to help keep them on track.

Before the pandemic, 42-year-old Allen Richardson was mentoring kids in Toledo by holding classes in public libraries.

When public buildings closed their doors due to the pandemic, Richardson decided to build All In Academy on Ashland Ave. in central Toledo.

Once the pandemic hit a lot of things shut down. I couldnt use the library anymore, we couldnt go to the gym, so I decided to get my own space, said Richardson.

He describes his brainchild as a character-based program teaching kids the importance of education, proper dieting, and physical fitness.

The program serves mostly African-American youth between the ages of 7 and 15.

Richardson offers 90-minute classes with snacks, boxing or football, and a donated hot meal prepared by Black Rock Restaurant.

He only takes ten students at a time, so that the kids can spread out and social distance.

They bring their own yoga mats to exercise and are expected to sanitize them with each use.

We focus on character. We focus on food. Proper eating and fitness, he said.

Richardson built the academy on his own, with his own money, turning an empty building in central Toledo into his own classroom space.

He works in the restaurant industry and has 4 kids of his own.

He hopes to teach the kids in his program the values he wants to leave his own kids with.

Statistics show, when kids get proper character, they do better in school, when kids eat a nutritious meal, they do better in school, and when kids have proper fitness, they do better in school," said Richardson, whose children are 3, 7, 8, and 20.

To enroll in All In Academy, Richardson encourages parents to reach out to him by phone or through the A.B.L.E. program.

Read more from the original source:
All In Academy stresses importance of education, fitness, and diet to keep kids on track - WTOL

From plant-based beef burgers for lunch to dairy-free ice cream for dessert, you'll love these grocery list must-haves.

If you're thinking about going plant-based (or have been for a while), you're in good company. About a third of U.S. adults are very interested in a vegetarian diet and 28 percent feel the same about trying vegan foods, according to Datassential Insights.

The explosion of plant-based products on the market has made it easier than ever to transition to eating more plant-based. But just like with a regular carnivore diet, you want to avoid making highly processed foods a mainstay in your diet.

Are You Getting Enough Fruits and Veggies?

Track the number of fruits and vegetables you eat every day by logging your meals on the MyPlate app. Download now to fine-tune your diet today!

A healthy plant-based diet is one centered around whole, minimally processed foods, like whole grains, fruit, vegetables, nuts, seeds and beans, but there's always room to enjoy a meat-free burger or dairy-free ice cream cone it's about balance and finding a way of eating that is sustainable for you.

So if you're looking to eat fewer animal products, save this plant-based diet grocery list and shop these healthy foods for your home.

These healthier frozen pizzas are weekday meal savers.

Image Credit: LIVESTRONG.com Creative

If you could only eat one food for the rest of your life what would it be? If you answered pizza, you're not alone. Pizza is the top pick, according to a 2019 survey conducted by The Harris Poll.

But if you're plant-based, vegan or dairy-free, there are plenty of pizza options available. If you're looking for a plant-based version with cheese, we're fans of the Sweet Earth Foods pizza line, especially their Veggie Lovers pie.

Another delicious option is from Daiya, one of the OG vegan cheese manufacturers. They have gluten-free and vegetable crust options and toppings include Meatless Pepperoni With Jalapeno, Italian Herbs & Cheeze, Mediterranean, Supreme, Margherita, Fire-Roasted Vegetable, Mushroom & Roasted Garlic.

If you want a cheese-less version, nothing beats Amy's Roasted Vegetable Pizza.

Try one of these vegan cheeses on a sandwich for lunch.

Image Credit: LIVESTRONG.com Creative

If you've been plant-based for a while, then you know vegan cheese has come a long way. What once was barely palatable, dairy-free cheese now has some delicious options ranging from cream cheese, to sliced or shredded, to queso, or even artisanal cheeses to include in a cheese platter.

Kite Hill is our top choice when it comes to soft cheeses like cream cheese and ricotta. As an almond-based cheese, the flavor is top-notch.

If you're looking for a good sliced or shredded option that melts like cheese, consider Follow Your Heart. Their line of cheeses don't have the protein found in traditional cheese, but on the plus side, they're lower in saturated fat.

Finally, if it's queso you're after, reach for Siete's Cashew Queso. In fact, you might prefer it over regular queso it's that good.

These dairy-free ice creams will rival your favorite pint.

Image Credit: LIVESTRONG.com Creative

If you've scanned the frozen dessert section as of late, then you know there's no shortage of vegan options. But ice cream is a tough one to get right when you consider the creamy texture, smooth sweetness and satisfying bites.

Ripple plant-based ice cream is a great add to your next grocery haul. Coconut oil is used to help give it the creamy texture that you typically get from dairy-based ingredients. It's available in Chocolate, Vanilla, Mint Chocolate Chip, Cinnamon Churro (so good!) and Cookies & Cream.

We all know there's a strong affinity for avocados but they can be finicky. Cado ice cream brings the avocado without the fuss. It's lower in sugar with 12 grams of added sugar per serving.

Another top pick is Daily Harvest Scoops. You'd be hard-pressed to find another "nice cream" that tastes like actual ice cream and with such a stellar ingredient list. The strawberry flavor, for instance, contains organic coconut cream, organic strawberry puree, organic maple syrup, organic dragon fruit, organic raspberry pulp, water, organic lemon juice, vanilla bean powder Himalayan sea salt and probiotics.

Splash these alt milks into your coffee or into your cereal bowl.

Image Credit: LIVESTRONG.com Creative

Non-dairy milk alternatives are nothing new, although the variety has certainly grown over the past decade. While these alternatives offer options and flexibility for those who are lactose intolerant or following a plant-based diet, most don't compare nutritionally to cow's milk.

One of the major missing components is protein. A cup of low-fat milk has 8 grams of protein. In comparison, almond milk and coconut milk contain about 1 gram of protein. If getting enough protein is a concern, consider soy milk like Silk's Organic Unsweetened, or a pea protein-based milk like Ripple. They provide 7 and 8 grams of protein, respectively.

Good Karma Flaxmilk is another great option. They have two products with pea protein added which provides 8 grams of protein. Another major plus is the 1,200 milligrams of omega-3s per serving. Regardless of the one you choose, always look for "unsweetened" to help limit the amount of added sugar in your diet.

Wake up to these plant-based yogurts for a light breakfast.

Image Credit: LIVESTRONG.com Creative

Similar to the vegan cheese dilemma, we went years without an overwhelmingly palatable dairy-free yogurt until recently.

Siggi's new coconut-based yogurts surpass all expectations when it comes to flavor, and unlike other non-dairy yogurts, they're high in protein, providing about 10 grams per serving. Lack of protein is commonplace in the vegan yogurt category, but Siggi's solves this problem by adding pea protein.

The Coconut Collaborative is another favorite with four coconut-based yogurts. They're creamy, satisfying and come without an artificial aftertaste a common problem with other vegan options. They're also remarkably low in sugar the fruit-flavored varieties have about 6 grams each. Coconut is high in saturated fat so you want to make sure you're balancing your intake throughout the day.

Lavva is a unique plant-based yogurt because its sourced not from coconuts, almonds or soy but from the pili nut. The yogurts contain probiotics like many other options but they also include plant-based prebiotics, which are fuel for probiotics. The yogurt is sweet yet free of added sugars or sugar alternatives.

Sizzle up one of these burgers during your next cookout.

Image Credit: LIVESTRONG.com Creative

If you enjoy the taste of meat, don't let the fear of missing out on burgers keep you from going plant-based or even vegan.

Our top pick is Beyond Meat. Their burgers are pink in the middle thanks to the beet extract used. Their patties are comparable to the Impossible Burger with 20 grams of protein and 5 grams of saturated fat per serving.

We also love Meatless Farm. They have burgers, ground meat and sausage patties and links. They're burgers provide 21 grams of protein and 5 grams of saturated fat as well.

Dr. Praeger's Perfect Burger is another strong contender. The nutrition composition is similar to the others but they include beets, sweet potatoes, butternut squash, carrots, oat fiber and fruit and vegetable juice.

Like many of these other processed foods, you'll want to enjoy beef alternatives in moderation.

JUST Egg scrambles in your pan just like a real egg.

Image Credit: LIVESTRONG.com Creative

We know how to replace an egg with plant-based options when cooking and baking, but what about when you want just scrambled eggs or an egg sandwich?

JUST Foods has solved this problem by using mung bean to replicate the flavor and texture of cooked eggs. Each serving has 7 grams of protein that's about the same amount you'll find in one large egg. JUST Foods has "folded" eggs, which you can pop in the toaster and then throw on a breakfast sandwich. The other option is a liquid version, perfect for scrambled eggs or an omelet.

The Neat Egg substitute won't work for a scramble but is perfect for baking muffins, cakes and cookies. The ingredients list is super simple: chia seeds and garbanzo beans.

Bob's Red Mill Egg Replacer is a similar product it's not meant for omelets but works well to meet your baking needs. The ingredients include: potato starch, tapioca flour, baking soda and psyllium husk fiber.

Try mixing one of these brands with mayo, spices and lemon juice for a plant-based tuna salad.

Image Credit: LIVESTRONG.com Creative

There are plenty of plant-based recipes replicating tuna salad that you can make at home, but sometimes, you want it to be as convenient as simply opening a can of tuna.

That's why we love Good Catch. They have three flavors of plant-based tuna Plain, Mediterranean and Oil & Herbs all available in convenient pouches. The fish-free tuna is still high in protein, providing 14 grams per pouch, from pea protein, soy, chickpeas, lentils, and faba and navy beans. Algae oil is added for omega-3 fatty acids each pouch has 350 milligrams.

Loma Linda Tuno is a more cost-friendly option and is available in cans and pounches in the following flavors: Sea Salt, Sriracha, Lemon Pepper, Thai Sweet Chili and Sesame Ginger.

Sophie's specializes in plant-based seafood, think: vegan smoked salmon and crab cakes. The base of their "toona" includes pea protein and pea starch.

Add vegan jerky to your snack stash for something new.

Image Credit: LIVESTRONG.com Creative

Just as there are a variety of animal-based jerky options beef, pork, turkey, fish the same goes for plant-based. Coconut, soy protein, mushrooms and even kelp are some common sources for vegan jerkies.

When it comes to flavor and nutrition, Pan's Mushroom Jerky makes the top of our list. Compared to most other options, the ingredient list is primarily made up of whole foods and spices. The Original flavor includes dried shiitake mushrooms, water, avocado oil, organic coconut sugar, Himalayan pink salt and organic chia seeds. It has a rich umami flavor and the texture is satisfying.

Krave's plant-based line of jerky comes in two flavors: Korean BBQ and Smoked Chipotle. The jerky is made out of faba bean and pea protein.

Another top pick is Savory Wild Portabella Mushroom Jerky. It has a rich umami flavor and a fairly limited ingredients list (as far as jerkies go). Jerky tends to be high in sodium, so watch your portions.

Excerpt from:
9 Plant-Based Product Swaps for Your Favorite Foods, From Cheese to Yogurt to Eggs - LIVESTRONG.COM

Your big day is around the corner and if you are wondering what you need to do to get a glowing skin and better hair, then we've got you covered! Our hair and skin are representations of our overall health. Healthier and fitter people usually have healthier skin and hair too. While it's common for brides to diet before the big day, the diet can also harm your skin and health. Most extreme diets ignore the core aspects of better health which directly translates to the way you look on your D-Day. Also, hormonal lifestyle challenges like PCOS and thyroid can get in the way too. To achieve a radiant glowing clear skin and healthy hair, one must remember that it starts from within and one has to maintain a good lifestyle to achieve it.Do you know that our skin regenerates every 28 days? How it looks and feels depends on what we feed or nourish it with. We chatted with Simrun Chopra, Lifestyle and Transformation Coach who talked about the foods to avoid and to add in a daily routine. Here's a look at top foods one must reduce or remove from the diet:Foods high in sugar: Food high in free sugars acne and breakouts when over consumed. These products are usually accompanied by refined carbohydrates and fats, which can deteriorate the skin health. One should also avoid bakery products like doughnuts, puffs, biscuits or the more commonly eaten cookies and cakes. Moderating these foods to provide your skin with the break it needs.Extremely oily or high-fat food: Naturally occurring fats in nuts, fruits, dairy etc are great for our health, skin and hair and provide us with the nourishment we need. However, foods made with refined oil can have the opposite effect. Deep-fried food and extremely oily foods are the most common skin aggravators and can also make the scalp extra greasy. Try limiting foods with excess fat to once a week and eliminate as you approach your big day.Don't experiment with supplements: "No one juice, drink or supplement will help to achieve good skin and hair, says Simrun. Avoid trying supplements or new products before your big day as it can lead to an allergic reaction and breakout, which can take time to heal.

Once you remove the things that aggravate skin conditions, one needs to add healthy and nutritious foods that will help rejuvenate and repair. Here's a list of food, a bride-to-be must add to her daily routine at least one to three months before the wedding day.Fresh fruits & vegetables: If you are looking for a superfood mix to add for healthy skin and hair, it is fruits and vegetables. Nature has packaged these multivitamins in the right dosage for us to be able to digest and absorb. Unlike synthetic supplements the nutrients in natural food always better for absorption. One should try to include all the seasonal vegetables. Focus on locally available produce and aim for at least 2 portions for fruits and 2 portions of vegetables a day to see significant changes. "My secret tip: start including dark leafy greens at least 4 times a week," says Simrun.

Continue reading here:
Bridal Beauty Diet: An expert guide on what foods to eat and avoid for glowing skin and healthy hair - Times of India

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Nutrient density is the amount of nutrients per calorie. By using fear-based messaging and focusing only on singular nutrients, medicine has failed in providing patients with adequate nutrition advice.

Instead of focusing on so-called "superfoods," nutritional psychologists emphasize food categories.

Seafood and particularly bivalve mollusks (ie, oysters, mussels, and clams) provide important omega-3 fats. Leafy greens are also key, containing water, minerals, vitamins, and phytonutrients.

Fermented foods such as kefir, yogurt, sauerkraut, and sourdough bread may be beneficial for microbiome, brain, and mental health.

Data on the best diet do not drive individual choice. It's more useful to have a conversation with patients about their personal preferences in what they eat and why.

This transcript has been edited for clarity.

John Whyte, MD, MPH: Hi, everyone. I'm Dr John Whyte, chief medical officer at WebMD. We've talked a lot about weight gain on our show and the results of a poll conducted by WebMD. Living through this challenging time doesn't mean that you can't also eat healthy. In fact, eating better might actually help you deal with anxiety.

I recently had the opportunity to chat with Dr Drew Ramsey, an assistant clinical professor of psychiatry at Columbia University in New York, about tips for eating healthier during the pandemic. In this episode, Dr Ramsey talks about the relationship between diet and mental health as well as how to enjoy comfort foods that are delicious and nutritious.

When people are anxious, often they'll turn to comfort foods. Those foods are not fruits and vegetables. They tend to be chips, ice cream, and foods that tend to have a high sugar content. How do we address this issue of using food to deal with anxiety?

Drew Ramsey, MD: In nutritional psychiatry, where a lot of the focus of my work is, how can we upgrade that behavior to something that's good for the brain? I eat emotionally, for sure. When I desire things like carbohydrates, I think about how I can increase the nutrient density of a dish. You mention people craving ice cream. That's a fine choice sometimes; it's easy, it's quick, it's satisfying.

On other nights, do a simple swap with a full-fat yogurt with added dark chocolate shavings, berries, and nuts, or have a cup of tea with honey. I know tea sounds silly as a replacement for dessert, but just try it as an experiment.

If you're craving comfort food, how about a kale mac and cheese? It's delicious and quite nutritious.

Whyte: Kale? Is it delicious?

Ramsey: Bottom line is, increasing the nutrient density of your comfort foods is the way to win. You still get that satiation of soothing yourself with food. We want to encourage that behavior in patients and help them increase the nutrient density of their meals (ie, consume more nutrients per calorie). An easy way to do that is to consume plants and bivalves like mussels, clams, and oysters.

What we work for is less shame and fear around eating for patients. We've really failed as a medical profession in giving nutritional advice, and in my opinion, we've really been centered around singular nutrients and fear-based messaging. So we try to promote a very joy-based message of "Mother Nature makes a lot of amazing food for you. It's all nutritious. Let's figure out how to help you have a diet that supports you," especially now during quarantine, with restricted eating and shopping behaviors.

Whyte: Are there a couple of superfoods that you recommend most people start consuming that maybe they're not? For instance, I always talk to patients about blueberries as a superfood that they should consume every day.

Ramsey: I love blueberries, especially the anthocyanins in them. That's really the only reason that blueberries are a brain food. They're a low glycemic index food and got some press because they contain anthocyanins. Lots of things have anthocyanins. Blueberries are great, but in nutritional psychiatry, we focus on food categories.

A food category so many Americans are missing when it comes to eating for brain health is seafood. We eat about 14 pounds per person per year. We don't have a recommended daily allowance in the United States for long-chain omega-3 fats (found in foods like bivalves mussels, clams, and oysters). I love seeing them on patients' menus. They are easy to cook at home and are delicious. All of the benefits you get from seafood, you get from bivalves.

We look for other food categories like leafy greens. I talk a lot about kale. You don't have to eat kale, but these leafy greens are in the most nutrient-dense food category. They contain water, minerals, vitamins, phytonutrients, and some fiber.

Whyte: I actually like kale. I'm not sure about the mussels and the clams.

Ramsey: Another simple option is small blue potatoes. The anthocyanins you love in blueberries are also in blue potatoes. They are a nice resistant starch if you cool them a very calming, satiating, and delicious comfort food that's also packed with potassium, folate, and fiber.

I also really love and recommend fermented foods these days, based on all the science coming out about how the microbiome affects energy metabolism, brain health, and mental health.

Whyte: Give us some examples of fermented foods.

Ramsey: Fermented foods are things like kefir and yogurt. Those are probably the two most commonly consumed in America, but fermented foods are part of any culture. Kimchi, sauerkraut, natto, tofu, and sourdough bread these are all fermented foods that have some live bacteria in them. When we think about having a healthy, diverse microbiome, it's a two-step process for most people: eating more fermented foods and eating more plants.

Whyte: Is there any role for supplements in your diet?

Ramsey: Certainly supplements play a role, and I think many people push them in medicine as an insurance policy. I've always taken a little contrarian stance on this. I don't think that we can medicate or supplement our way out of the general health and the mental health crisis that we have. I think that we have a tremendous problem in America with the foods that we eat and how we approach nutrition, wellness, and health.

There are supplements that play a role in mental health. We sometimes use omega-3 fats to help augment mental health in depression. There's not really a lot of data about any of these supplements. There are data about zinc, but instead of a zinc supplement, I'd love to get patients to eat more pepitas, oysters, and foods containing zinc.

Whyte: Are you a believer in intermittent fasting?

Ramsey: I am. I like intermittent fasting, ketones, and the idea of ketosis. I think so often in dieting, nutrition, and medicine in America, we are a country of extremes. To like ketones and intermittent fasting means you're a "ketogenic guy."

Whyte: Do you like that diet better than the Mediterranean diet? All the data support the Mediterranean diet.

Ramsey: Well, I don't think data is what drives individual eating choice. As a clinician and nutritional psychiatrist, if I meet you and you want to be a carnivore, I want to hear what that's about for you. If I meet you and you are in the midst of a horrible depressive episode and you're a vegan, I want to hear what that's about for you.

I don't want to come at this like, "Let's get you on the Mediterranean diet because that's what all the data say." I don't find that to be effective medicine with my patients. I hope we'll listen to some of what's coming out on how psychiatrists approach food and how we approach patients. We have a different setting in the sense of maybe having more time. We also have a stance that is maybe a bit less paternalistic.

For an individual, I want to think about what elements of the Mediterranean diet translate to them. If somebody is using a lot of corn and soy oil, I'm going to want to hear about olive oil and their experience with it.

Whyte: Okay, but then why do you like ketosis?

Ramsey: I like ketosis occasionally because it's a state that all traditional cultures have engaged in. When you look at the Mediterranean diet, I feel what's really missing from the data is that the Mediterranean lifestyle includes 1-2 months of fasting a year. If you're Greek Orthodox, you're fasting a lot. You're either not eating dinner or you're on a fast during the day or you're cutting out certain foods.

There's something about fasting states that is very spiritual. It's very deep; it's very centering. And there's a lot of interesting data about when we are in ketosis, our brain metabolism shifts profoundly. Right now, if you ate carbohydrates, your brain is running on carbs. Every neuron is firing on glucose. If you move into ketogenic states, where you're getting more ketosis, your brain starts to shift. In ketogenic states longer term, up to 75%-80% of all brain fuel comes from...

Whyte: Yeah, in fairness, if they're done correctly. There is some prescriptive nature of the ketogenic diet, so there are some elements of that. I could argue that there is the DASH diet as well, where there's very good data.

Ramsey: There are so many diets, right? There's the DASH diet, there's Mediterranean, there's paleo, there's Whole30. There was an amazing study about ketogenic diets, looking at 3-year outcomes in diabetics and showing phenomenal numbers.

Whyte: Well, I want to be fair to the other diets as well.

Ramsey: And I think this is where the public and clinicians maybe shy away or get a little confused. That's where nutritional psychiatry really helps us get back to basics.

Whyte: I might have to make some kale mac and cheese tonight. Thanks for watching Coronavirus in Context.

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Link:
Superfoods and Diets -- What Benefits Our Brain and Mental Health? - Medscape

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