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The coronavirus presents many uncertainties, and none of us can completely eliminate our risk of getting COVID-19. But one thing we can do is eat as healthily as possible.

If we do catch COVID-19, our immune system is responsible for fighting it. Research shows improving nutrition helps support optimal immune function.

Micronutrients essential to fight infection include vitamins A, B, C, D, and E, and the minerals iron, selenium, and zinc.

Heres what we know about how these nutrients support our immune system and the foods we can eat to get them.

Read more: What is a balanced diet anyway?

Vitamin A maintains the structure of the cells in the skin, respiratory tract and gut. This forms a barrier and is your bodys first line of defence. If fighting infection was like a football game, vitamin A would be your forward line.

We also need vitamin A to help make antibodies which neutralise the pathogens that cause infection. This is like assigning more of your team to target an opposition player who has the ball, to prevent them scoring.

Vitamin A is found in oily fish, egg yolks, cheese, tofu, nuts, seeds, whole grains and legumes.

Further, vegetables contain beta-carotene, which your body can convert into vitamin A. Beta-carotene is found in leafy green vegetables and yellow and orange vegetables like pumpkin and carrots.

B vitamins, particularly B6, B9 and B12, contribute to your bodys first response once it has recognised a pathogen.

They do this by influencing the production and activity of natural killer cells. Natural killer cells work by causing infected cells to implode, a process called apoptosis.

At a football match, this role would be like security guards intercepting wayward spectators trying to run onto the field and disrupt play.

B6 is found in cereals, legumes, green leafy vegetables, fruit, nuts, fish, chicken and meat.

B9 (folate) is abundant in green leafy vegetables, legumes, nuts and seeds and is added to commercial bread-making flour.

B12 (cyanocobalamin) is found in animal products, including eggs, meat and dairy, and also in fortified soy milk (check the nutrition information panel).

When your body is fighting an infection, it experiences whats called oxidative stress. Oxidative stress leads to the production of free radicals which can pierce cell walls, causing the contents to leak into tissues and exacerbating inflammation.

Vitamin C and vitamin E help protect cells from oxidative stress.

Read more: Coronavirus: it's time to debunk claims that vitamin C could cure it

Vitamin C also helps clean up this cellular mess by producing specialised cells to mount an immune response, including neutrophils, lymphocytes and phagocytes.

So the role of vitamin C here is a bit like cleaning up the football ground after the game.

Good sources of vitamin C include oranges, lemons, limes, berries, kiwifruit, broccoli, tomatoes and capsicum.

Vitamin E is found in nuts, green leafy vegetables and vegetables oils.

Some immune cells need vitamin D to help destroy pathogens that cause infection.

Although sun exposure allows the body to produce vitamin D, food sources including eggs, fish and some milks and margarine brands may be fortified with Vitamin D (meaning extra has been added).

Most people need just a few minutes outdoors most days.

People with vitamin D deficiency may need supplements. A review of 25 studies found vitamin D supplements can help protect against acute respiratory infections, particularly among people who are deficient.

We need iron, zinc and selenium for immune cell growth, among other functions.

Iron helps kill pathogens by increasing the number of free radicals that can destroy them. It also regulates enzyme reactions essential for immune cells to recognise and target pathogens.

Zinc helps maintain the integrity of the skin and mucous membranes. Zinc and selenium also act as an antioxidant, helping mop up some of the damage caused by oxidative stress.

Iron is found in meat, chicken and fish. Vegetarian sources include legumes, whole grains and iron-fortified breakfast cereals.

Zinc is found in oysters and other seafood, meat, chicken, dried beans and nuts.

Nuts (especially Brazil nuts), meat, cereals and mushrooms are good food sources of selenium.

Read more: Health Check: should I take vitamin C or other supplements for my cold?

Its true some supermarkets are out of certain products at the moment. But as much as possible, focus on eating a variety of foods within each of the basic food groups to boost your intake of vitamins and minerals.

While vitamin and mineral supplements are not recommended for the general population, there are some exceptions.

Pregnant women, some people with chronic health conditions, and people with conditions that mean they cant eat properly or are on very restrictive diets, may need specific supplements. Talk to your doctor, Accredited Practising Dietitian or pharmacist.

Read more: Social distancing: What it is and why it's the best tool we have to fight the coronavirus

And beyond diet, there are other measures you can take to stay as healthy as possible in the face of coronavirus.

Stop smoking to improve your lungs ability to fight infection, perform moderate intensity exercise like brisk walking, get enough sleep, practise social distancing and wash your hands with soap regularly.

Link:
5 ways nutrition could help your immune system fight off the coronavirus - The Conversation AU

CBS This Morning host Gayle King is renowned for her mastery during stressful interviews and, of late, knowing when to apologize after more awkward exchanges.

The 65-year-old morning show host looks easily ten years younger and thats thanks to her self-care routine thats obviously working for her.

Kings favorite diet seems to be Weight Watchers (WW), which makes sense, considering her best friend Oprah Winfreys stake in the company. The journalist has had success with the plan and goes back and forth on it depending on how shes feeling about her weight at any given time. She ended up losing almost thirty pounds on the program.

Some people dont eat pasta or bread or sweets ever, King wrote in 2004 about her eating philosophy in O magazine. I love those foods too much. So for the most part, I eat healthy, but if I go to a party or on vacation, Im going to enjoy it; then I work extra hard to get back to where I was.

The hardest part of a diet can be snacking and stopping at a small one, at that. Many nutritionists recommend having a healthy snack, and one that you know youll enjoy, at the ready for yourself. Otherwise, unplanned and excessive snacking likely will happen. Still, King admits to having her indulgences that simply wont melt away with the pounds.

Ive been on a raisins kick, she told Elle this month. But Im on WW and theyre not good for you in terms of points. And I dont keep it handy, but Ive been known to walk around the office saying, Does anybody have anything with icing? Anything?

For a woman of 65 years of age, and really any woman over 50, the battle with weight is an uphill one due to menopause and the slowing down of metabolism. In fact, for women of this age, its unfortunate, but true, that weight gain will take place, and that, with very little effort. For King, shes found an exercise routine that works for her and helps her to feel shes doing her part to keep her bones strong and heart healthy.

As she told her CBS This Morning colleagues in 2016, Once you go through menopause, it is hard to lose weight! She said of WW, Its slow, baby steps, but it definitely works.

In her conversation with Elle, she said, I try to figure out a way to get some kind of exercise. Ive been reading this book about the joy of movement, and I do think theres something to that. Im not saying Ilikeworking out. Im just saying I do it. I do the treadmill, I do the elliptical, and I do weights. But Im not going to sit here and say, Oh my god, I love it.

Read more: Should Gayle King Have Cast A Shadow On Kobe Bryants Legacy?

Read the original here:
Gayle King's Go-To Workout Routine and the Office Snack She's Been Sneaking - Showbiz Cheat Sheet

In his latest YouTube video, British bodybuilder and YouTuber Matt Morsiaaka, MattDoesFitnessdecides to try out UFC fighter Conor McGregor's MMA workout and diet, which supposedly includes a strict, 3,500-calorie per day regimen.

According to various sources, McGregor apparently starts his day by stretching and rehydrating, drinking water, and having an Americano coffee. After that, McGregor gets in a 30-minute cardio workout, which includes skipping (aka jump rope), slow jogging, and stretching.

"As if I'm going to do 30 minutes of skipping," Morsia says, as he attempts to jump rope. "I can't skip." So, Morsia decides to run instead. Then it's breakfast time, which consists of avocado, eggs, and apple slices with peanut butter.

"The foundation seems to be raw foodcompletely no processed food, or fast food," he says. Next, his wife whips up McGregor's Peanut Butter Energy Balls for a later snack that consists of flax seeds coconut flour, peanut butter, and chia seeds. Before he can eat them, however, he's off to the gym, where he has a snack of 4 strawberries and an apple. McGregor doesn't take pre-workout, but instead relies on the fruit to fuel him.

The workout starts with 30-second stretches, then moves to 'animal' mobility walks, including a duck walk, horse walk, and a lizard walk. "Conor McGregor does not do this," Morsia laughs.

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Then he's into the actual workout, which includes a bodyweight circuit, 5 sets of each move for 1 minute, which includes: muscleups, pushups, pullups, and air squats. After that, he rehydrates with coconut water and his protein balls, just as McGregor does.

Once he finishes his snack, he's back home and eating again. This time, it's a protein-packed midday meal consisting of chicken with mustard, honey, paprika, and lemon, alongside rice and corn with greens and flaxseeds. "This is a really good meal," Morsia says. "7.5-8 out of 10 meal."

And in true McGregor fashion, Morsia has another snack and cracks open a bottle of McGregor's triple-distilled Irish whiskey called Proper Twelve with some dark chocolate. "I've probably drank whiskey once, so I'm probably not a good gauge," he says. For his last meal of the day, he eats cod, sweet potato, green beans and kalewith a shot of whiskey.

"I'm done and I'm full," he says. "Not a lot of calories, but lots of volume. My stomach is pretty full." His final dessert/snack is yogurt, fruit and nuts. While he was a fan of the diet, the training was a bust, and not likely correct. "The training was terrible," he says in conclusion. "I'm gonna wager the training source was not very reliable."

Watch the video here:

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Watch This Bodybuilder Review Conor McGregor's MMA Diet and Workout - menshealth.com

With the COVID-19 scare all around the globe many organisations are taking measures to prevent further outbreak of this pandemic. After the advisories issued by the World Health organisation many companies have come up with their contingency plans in preparation for the spread of coronavirus, and "remote working" is a big part of those plans. With an objective to increase social distancing among people, many companies are allowing employees to work from home. Working from the comfort of the home is always satisfying. As there's no commuting involved along with the perks of working in sweatpants. However at the sametime, working from home or Remote working can present a unique set of challenges including distractions, a less productive work environment and hampering eating habits further impacting health and diet.

Sometimes it's hard to stay healthy while working from home. But with a few simple changes to your daily routine, working from home and staying healthy can go together symbiotically. Below are the list of healthy snacks that you can munch while working from home:

See original here:
Healthy snacks to gorge on during work from home - Times of India

It takes a ton of food to power the Rock's muscles. The number frequently cited in news stories is 6,000 calories, which he gets by eating somewhere between five and seven meals per day.

"It's all measured depending on what I'm training to achieve. Usually I start off my day with some dead cow and oatmeal for breakfast," he shared regarding his diet. "The other staples in my diet include chicken, steak fillets, egg whites, oatmeal, broccoli, halibut, rice, asparagus, baked potato, leafy salads, peppers, mushrooms, and onions, and then also some casein protein."

A post of a typical breakfast to his Instagram includes buffalo meat, eggs, and cream of wheat.

Hugh Jackman went through the Rock's diet to bulk up and explained that he was eating every two hours, scarfing down meals that included tons of protein and green vegetables.

"It was like, two chicken breasts, steamed broccoli, beans and maybe some carbs," Jackman said in an interview with Oprah.

Go here to see the original:
How Dwayne Johnson got ripped for the Fast and Furious - Looper

This requires a very specialized skill set.

First, we manipulate a hive so that the bees have the natural impulses to raise a queen bee.

To do this we do two tasks. We temporarily remove the original queen. Every hive has a queen, because without a queen the bee population will dwindle and the hive will die. This gives the bees an overwhelming urge to create new queens in order to replace the removed queen. This is called an emergency impulse or creating emergency queens.

Next, we pack the queenless hive with surplus bees. Hives that feel like they do not have the space to grow and expand will want to naturally divide themselves. They will raise swarm cells, and will leave with the old queen, letting the new queen be born and take over the existing hive. This is how hives naturally multiply in the wild. It is called the swarm impulse.

We graft larva into cell cups and place them into the queenless/packed hives. The bees accept the graft as it is their only option for raising new queens we removed all of their other choices.

There are three types of bees in the hive: worker bee, drone and queen.

Worker bees are girl bees and comprise the majority of the hive population. They are from a fertilized egg.

Drones are boys. They do not make up a large percentage of the hive population. They are from an unfertilized egg.

There is typically just one queen bee per hive, and she is born from a fertilized egg. The queen bee and the worker bee are genetically the same, but turn into different types of bee based on the diet that they are fed as a larva. The worker bees know what to feed the larva based on the size of the cell the larva is placed into. Queens are fed a diet of purely royal jelly and worker bees are fed royal jelly for the first few days, then eat bee bread, a honey and pollen mixture.

We use a tool to gently pick up the recently hatched worker bee larva and lay it down in a plastic queen cup, the same size and shape as the cell that a queen larva would be found in. The larva is about the size of a comma. We have to be very graceful and gentle in this task, as the larva is very sensitive and easily damaged. By doing this, we are changing the course of the little worker bees life. She will now grow up to be a queen.

We place 120 recently grafted cells into the queenless hive. The worker bees begin raising them as queen bees.

After two days, we perform a task called reversing, which reintroduces the old queen in the hive. We do this with a queen excluder. It is like a queen fence worker bees can travel through it, but the queen cannot. This allows us to keep the grafted cells separate from the queen. If she were to be near the cells, she would destroy them, as she only wants one queen in the hive.

Now we just count down until the queen cell hatches. We remove the cells from the hive before they hatch (day 11 after placing in the hive). If one cell were to hatch before the others, the virgin queen who would emerge would kill all of the other future queens.

We raise around 2,000 queen cells a day. Customers pick up their cells and place them into the new hives that they are making.

When we had a warm spell in Minnesota, Travis flew back and checked on our hives. All hives are heavy with honey and have big populations. He could not find a dead hive, so we are anticipating high survival.

We have seen an uptick in sales of our Minnesota-hardy hives as beekeepers have been checking to see if their hives survived. We bought a new (to us) truck before we left for Texas, with only 60,000 miles on it, a Dodge 5500 with a hemi gas engine. B&D Welding in Hubbard did a wonderful job creating a custom aluminum 14 ft. flatbed for us.

Travis Bolton is a 2001 Park Rapids High School graduate. Chiaras interest in honeybees began on the Tibetan Plateau, where she lived for five years. The couple has a honey house in Menahga and hives in Sebeka, Akeley, Midway and around the Twin Cities. Bolton Bees can be reached at http://www.boltonbees.com or boltonbees@gmail.com.

Read more:
BOLTON BEES: The intricacy of raising queen bees - Park Rapids Enterprise

MANSFIELD Work, travel, eat, work out, sleep. Thats what Strive to Thrive contestant Chuck Keesees weekly schedule since joining the contest.

Keesee has traveled anywhere from Alaska to Hawaii every week due to his job as a district manager for Gorman Rupp.

You can't outwork a bad diet, Ive learned, Keesee said.

Married to his high school sweetheart and with three kids, Keesee has to also find time to balance his home life with everything else.

Although concerns with the coronavirus have kept people from traveling, Keesee is not one of them. This week hes in Las Vegas for a trade show, and then hell go to Texas for more work-related commitments. After that he plans on taking his family on a vacation to St. George, Utah and San Diego, Calif.

He also recently traveled to Columbus for the Arnold Sports Festival, which he participated in as a white belt in Brazilian jiu jitsu.

Chuck Keesee, 43, is a district manager in training. Hes originally from Bristol, Tenn. and moved to Mansfield to be closer to family. As a hobby, he participates in martial arts at theWolverine Stevens Mixed Martial Arts and Fitness centerhere in Mansfield.

Keesee cant meal prep due to airplane restrictions, which can sometimes give him the temptation to eat out when hes tired and spending two days out of the week in the airport. Finding time to work out has also been a struggle.

For most people that are overweight, food is their comfort, Keesee said. So when hes tired he, wants to go and just get something really greasy and fattening to make (himself) feel better. However, in the back of his mind, he knows he cant give in and settles for yogurt or fruit.

Since beginning the contest, the easiest part for Keesee has been the diet portion due to the fact that hes competing against others and thinking twice about going overboard with his meals.

Just going to drink water, those sorts of things are a challenge, but if it wasnt for this competition, I wouldnt be doing it, he said.

Keesee has tried to focus a lot on a variety of different exercises with every trainer at the Ohio Health Ontario Health & Fitness Center.

Keesee currently stands in second place and hopes to reach second by the end of the Strive to Thrive competition.

Every one of them (the trainers) has a different thing that they like to do, so Im kind of taking all of those things and applying depending on where Im at and what options I have, Keesee said. Now Ive got this huge repertoire of options to go after.

Keesee currently stands in fourth place after losing 4.55% of body fat so far. Because of his busy schedule and heavy traveling, hes not aiming for first place and hopes someone else will win the grand prize of a free gym membership at the OhioHealth Fitness Centers in Mansfield.

Im just thankful for this opportunity, Keesee said. Its been fun, its been educational and theres just a lot of things Ive got going on in my life, and this adds a whole other complexity to it. But if its comfortable, youre not growing, so I figure the challenges are just going to work out better for me in the long run.

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Learning to balance work, travel, family time and fitness keeps Strive to Thrive contestant busy - Richland Source

ANSONIA National Kidney Month is observed in March, and Kenny Edwards of Ansonia knows the importance of that observance.

Edwards was diagnosed with Nephrotic Syndrome and Membranous Nephropathy in December 2017.

Nephrotic syndrome is a kidney disorder that causes the body to pass too much protein in the urine, and is usually caused by damage to the clusters of small blood vessels in the kidneys that filter waste and excess water from the blood.

Membranous nephropathy is deposition of immune complexes on the glomerular basement membrane (GBM) with GBM thickening. It is a kidney disease that affects the filters (glomeruli) of the kidney and can cause protein in the urine, as well as decreased kidney function and swelling. It is said to be one of the most common causes of the nephrotic syndrome in adults.

Its very rare, said Edwards. When I urinate, it comes out foam. My ankles became the size of my knees and my eyes swelled shut.

He said when he first became ill, his cholesterol was 340 and his blood pressure was 190 over 90.

I had blood work done at Crown (his employer) and my cholesterol was way up and my blood pressure was sky high, he said. The doctor didnt think anything of it at first.

He was subsequently sent to the kidney clinic at Upper Valley Medical Center.

Edwards first noticed the change in his urine when they were on a family vacation at Lake Leelanau, Mich., where they go every summer for two weeks.

I gained 40 pounds in water in 11 days, he said. Then I lost 40 pounds in nine days. I had the kidney function of a 38-year-old but the protein was 20 times higher than it should be.

A biopsy was the next step, Sarah said. Thats when they found it was Membranous Nephropathy. They treated it with chemo. It was not cancer.

It was awful, he said. It was taking one month of chemo, the next month steroids. That alternated for six months. I worked through it.

At the time, he was working in Newcastle, Ind., getting up at 4:30 a.m. to be there by 6 and getting home at 5 or 6 in the evening. He installs SAP software for the entire company on the warehousing side of it. Hes been with Crown for 16 years and did not miss much work.

The interesting thing about his disease is that there is no cure, so if hed get a new kidney, the nephropathy can do the same thing for the new kidney, she said.

Its Catch 22, Kenny added.

Every morning, he still says he wakes up with a swollen face but noted that within an hour he is usually feeling better.

He is not supposed to have a high concentration of protain or sodium in his diet.

They have no idea what causes it, he said. Its idiopathic.

Sarah said there are 200,000 cases per year, but mainly in children.

And as far as the Edwardses know, its not hereditary.

Kids can outgrow it by adolescence but, as an adult, and you get it, youre a lifer. Sarah said.

Kenny said he has joined a Facebook group, where most of the members are from Australia.

There are only two of us in the Dayon area that we know of, Kenny said.

His kidney doctor considers him in remission for the time being.

However, he can relapse at any point in time.

We will never know, said Sarah, a beautician at Tangles in Greenville and a member of Ansonia Community Pride. A common cold could make him relapse. Keeping him in remission slows his kidneys from failing. We really just never know when that will happen. There is no time limit. I know he said 15 to 20 years but it could be next month or never. We just dont know.

She said he will probably have chemo again if he relapses.

He watches his diet and takes several pills a day for cholesterol, blood pressure, water pill, vitamins B and D and Tylenol for pain.

I cant lift weights anymore, said Kenny, who has been the high school and junior high football coach for 17 years and still coaches, but on a volunteer basis. I used to run the weight room for football. I have to be careful about what I do. I cramp up fast.

He has had a bad couple of years, and recently lost both his parents, Dean and Mary Jane (Thornill) Edwards.

Mom had a rare blood disorder, he said. I found Dad when I went to see him after coming home from work one day.

Edwards said he is feeling well right now. but noted that his immune system is suppressed and he gets sick often.

I have discomfort, he said. Both kidneys are affected. Anybody can get it but its more common in children.

He is grateful to the community, his church (Ansonia First Church of God) and to his co-workers at Crown for their support during these times.

There have been fundraisers, he said. The Pink Out sponsored me. There were a lot of friends and family who dropped food off at the house. Ive been getting letters from people I didnt even know. During my chemo, the Newcastle guys gave me money for a vacation. A lot of guys I work with helped me get through it.

He and his wife, the former Sarah Turner, have been together for 11 years and were married nine years ago this coming November. She has a 15-year-old son, Parker Helton, and together, they have two children, Noah, 9, and Grace Edwards 5.

Sarah has been my rock through all of this, said Kenny, a 2000 graduate of Ansonia High School. Without her, I dont think things would have been so positive for me. She has been amazing through it all.

PHOTO CAPTION: Kenny Edwards is shown here with family members: Wife Sarah, 5-year-old daughter Grace Edwards; 9-year-old son Noah Edwards and 15-year old stepson Parker Helton. Kenny has been having kidney issues since 2017.

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Edwards knows importance of National Kidney Month - Early Bird Newspaper

Forty-fivemillion Americansdiet every year, and though they might see short-term success,90 percent of those people regain the weight they lost. Thats because dieting, at least as weve been doing it,doesnt work.

Were made to believe that diets fail because welack willpower or discipline. But the odds are stacked against a person trying to lose weight through dietary restriction. Recent research has shown that our bodies have a set weight range largely determined by genetics, and a2013 study found that if you dip below your natural weight, your brain triggers changes in metabolism and energy output to get you back to normal and prevent further weight loss.

Fixating on appearance and weight also affects our well-being. A 2015 articlepublished in the journal Social and Personality Psychology Compass indicates that many of the poor health outcomes associated with obesitycould instead be traced to the stigma against bigger-bodied people and the stress it causes.

In short, what ails us isnt weightits our obsession with it, according toChristy Harrison, a registered dietitian nutritionistand New York Times contributor. In herbook,Anti-Diet: Reclaim Your Time, Money, Well-Being, and Happiness, which came out in December, Harrison proposes that the solution isnt weight lossits burning diet culture to the ground.Were trained to believe that being thin means youre healthy and being fat means the opposite, Harrison says, when you can actually be healthy at any size.

Weight bias explains much if not all of the excess health risks in people with larger bodies, Harrison says. Framing peoples body size as an [obesity] epidemic is weight stigma.

The overzealous pursuit of thinnessunder the guise of a visual indication of healthhas an unfortunate byproduct: the foods, lifestyles, and body types that dont fit into thisnarrow paradigm are demonized, Harrison argues. When a low-carb diet or a juice cleanse is dubbed clean eating, the natural assumption is that other ways of eating are dirty. Before-and-after photos celebrate weight lossbut also imply that a bigger body is a problem to be solved or a project to be worked on. Complimenting someone on looking thin suggests that something was wrong with their body before. Harrison also notes that our physical spaces reflect these ideals, like how bus and airplane seats only accommodate people of a certain size. Clothing stores often dont carry sizes that accommodate larger bodies, andif they do,the options are typically few.

The way [wellness and diet culture] conceives of health is bound up in healthism: the belief that health is a moral obligation, and that people who are healthy deserve more respect and resources than people who are unhealthy, Harrison writes. Healthism is both a way of seeing the world that places health at the apex and a form of discriminating on the basis of health.

Anti-Diet explains that discrimination itself can leadto a wide array ofnegativephysical and mental health outcomes: a2015 study from Obesity Reviewsfound that repeated weight loss and gain can lead to blood pressure and heart problems. A2009 study in Obesityfound that people who had experiencedweight stigma in the past year were twice as likely to have a mood or anxiety disorderand 50 percent more likely to have a substance-use disorder than those who had not.

Institutional fatphobia can also affect the quality of health care thatlarger-bodied people receive, Harrison explains. Women with high BMIsabove 55are almost 20 percent less likely to get gynecological cancer screeningsand have to deal with disrespectful treatment, unsolicited weight-loss advice, and inappropriately sized medical equipment in the doctors office, a 2006 studyfound. That kind of treatment leads larger-bodied people to avoid spaces where they can expect to be stigmatized, like doctors offices or gyms, according to research from theUniversity of Nevada and theUniversity of New South Wales. While there is a correlation between higher BMI and health outcomes like hypertension or heart disease, high weight alone doesnt necessarily cause poor healththere are other risk factors to take into account.

It is possible to change what and how you eat without becoming a part of diet culture yourself. Instead of going keto, quitting sugar, or committing to Whole30, Harrison suggests her readers try something a little simpler:intuitive eating, which basically means eating what you want without stress, shame, or restrictionbut with careful attention to how your body feels. (If youre looking for a how-to guide on the approach,check out Evelyn Tribole and Elyse Reschs1995 book.)

Diet culture convinces us that honoring our hunger, seeking satisfaction, and feeling full will send us down the road to perdition. It tells us our instinctsarebad and wrong, Harrison writes. We have the capacity to get back to a place where our relationships with food are as simple as they were when we were babieswhere hunger and pleasure are nothing to be ashamed of, and where fullness is a signal that we can take our minds off food for a while.

Anti-Diet offers a much-needed unbrainwashing for anyone feeling stress, stigma, or shame about their appearance, diet, or activity levels. Even the socially conscious reader will have an ahamoment when Harrison debunks something they have accepted as truth. Though some of the more nuanced concepts are tricky to absorb, like the ways in which diet culture infiltrates progressive movements like food activism, Anti-Diet is an approachable read for anyone ready to untangle their eating habits from their self-worth.

Buy the Book

Excerpt from:
This Dietitian Wants to Burn Diet Culture to the Ground - Outside

Editor's Note: Here at The Beet, we're looking at two weeks of working from home and waiting out the next phase of the Coronavirus outbreak, when we are all being asked to practice social distancing and we're trying to keep calm in the face of uncertain events.

So we decided to share this "reboot" diet, just in time for Your Two Weeks of Clean Eating. We don't want you to think of this time frame (during the time when everyone is working from home) as a chance to eat chips for breakfast, and leftover pizza any time. It's not a moment for "anything goes" type of eating, but a time to "hit refresh" on your habits, and come out of this time period feeling healthier and fitter, stronger andhaving more energy and clearer skin, perhaps event having lost weight... in other words, feeling better than you went in.

One note about the word "clean" or "cleanse" that we need to clarify. Here at The Beet, were staunchly anti extreme detox or juice fasting, since your body can detox of its own accord (thank you liver, kidneys, and other amazing organs that make this an organic and natural process). But there are some gentle tips and techniques you can boost your normal digestion and healthy metabolism after a slow and stressed-out winter.

This is where the foods you eat and the liquids your drink matter. Choose wisely and you will feel amazing. Choose poorly and you'll feel as fried as the bad guy in Indiana Jones and the Last Crusade.

Energetically speaking, Spring is a time for rebirth and new growth, so take this moment to start swapping out winters starchy squashes, roasted root vegetables and heavier oils (which are good for rooted, grounded wintertime energy) in favor of lighter, fresher ingredients and preparations (think: steaming and lightly sauteing, adding baby greens andfresh fruit). Youll feel as if youve "Spring-cleaned" your body, no juice fast required.

Proper hydration is a year-round requirement for a healthy body, but starting your day with warm lemon water in the morningthis week can help rehydrate and energize you after a long nights sleep. Even better, lemon water can kickstart sluggish digestion first thing in the morningwithout the help of coffee.

Before you have yourfirst cup of joe, fill a mug with 8-12 ounces of hot water (near-boiling but not quite) and squeeze in the juice from half a lemon. Sip slowly. Warm water stimulates thegut and intestines, and lemon juice increases your natural stomach acid production, which helps you absorb more vitamins and minerals from food.

Intuitive eating is essentially all about tuning into your bodys needs. Practice mindfulness at every meal to learn to recognize the signs of hunger, fullness, and satiety. Setting aside proper time and space for your next meal without distraction (meaning no phones, computers, TV or eating on-the-go) can help you take note of how youre feeling in the moment. Think about the meal bite by bite, and savor the taste, texture, and increased feeling of fullness as you go.

Be sure to honor your hunger cues, and eat when youre truly hungry, but also recognize when youre eating simply because youre bored, angry, stressed or tired (we all do it!) or just because someone else opened a bag of chips (we are guilty of this too!). In those cases, remove yourself from the food source (either your kitchen, the work pantry, or your friend with the bag of chips) by taking a walk, whether it's around the block or a real hike in nature, or spend a couple of minutes journaling or doing gentle yoga and breathing, which can heal you more than junk food when you don't need it can do.

Now that the weathers warming up, raw foods can have more of a place on your plate than in the dead of Winter. In colder months, raw foods take longer to move through the digestive tract, requiring more energy to break down, which can actually leave you feeling fatigued rather than energized. In Spring and Summer, raw foods provide a cooling effect on the body, which is refreshing when the mercury rises, and they leave you feeling lighter and more energized. If you don't have one already, pick up a spiralizer or buy pre-spiralized zucchini, carrots, and squash, try your hand at pressed salads, or simply add more raw fruits and veggies to your snack rotation.

Dont get us wrong: We love the intense flavor and sweetness brought about by roasting a tray of veggies in the oven. But the beauty of steaming is that the veg retains most of its nutrient content and stays super hydrated, which means more benefits for your body. Break out that bamboo steamer basket or the under-appreciated stainless steel steamer basket and start steaming your broccoli before topping it off with a little furikake. Youll never look back.

Kvass is like kombuchas sassy older sistera bit earthier and saltier, but still bubbly and bright. Beet kvass is a traditional Lacto-fermented beverage with major probiotic benefits, and you can make it right on your countertop. Beets are incredibly liver-supportive and fermenting them provides a food form of probiotic bacteria that can help aid digestion. Its a great springtime sip to mix with a little sparkling water whenever you need a pick-me-upand thanks to its lack of sugar and caffeine, it is actually a bit higher on the health spectrum than most bottled kombuchas.

The ultimate fast food, smoothies are packed full of fiber, healthy fats, antioxidants, and plant proteinif you make them properly. To use a smoothie as a meal replacement, make sure to check all the boxes: Aim for just one to two cup servings of fruit, toss in some seeds (hemp, chia, flax), pick a veg (frozen cauliflower or zucchini work well, as do baby leafy greens), and choose an alt-milk (oat, almond, coconut). Add a plant-based protein powder of your choosing, and drizzle in vanilla, maple or other sweeteners to taste. Find a formula you love, then make it for breakfastitll hold you over till lunch, no 11 am snack cravings insight.

We could wax on about the myriad benefits of drinking dandelion root tea: everything from protecting the liver to stimulating more bile flow from the gallbladder to help with fatty acid breakdown to balancing blood sugar. Try a cup of dandelion tea after dinneror even in place of your morning beverage (after lemon water, ofc). There are several great herbal coffee alternatives out therewe love Rasa, which combines dandelion with other herbs and spices for a warming and health-supporting morning drink without the jitters.

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The Best 7 Ways to Reboot Your Diet and Spring Clean Your Body - The Beet

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