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Thick, tough and chewy it was a texture I hadnt been familiar with for years, one which conjured memories of family dinners and long-forgotten fry-ups. I stopped eating, hastily opened up my burger and laid each element aside, dissecting the innards with the precision of a surgeon. My tastebuds were right: small, salty strips of bacon were tucked underneath the lettuce.

This is bacon, right? I asked my friend across the table, pointing at my findings in bemusement.

Yeah, theres definitely bacon in there, she confirmed, equally as surprised as I was.

Though the patty in the bun was 100% vegan (the server later confirmed this to me), I was unaware the plant-based burger would be served with meaty morsels in between its layers. Silly me for not properly inspecting the menu, I guess.

Ive been a vegetarian for five years, and not once in all those years had I accidentally stumbled upon a meat-based product - until that day three months ago. Did it mean I could no longer claim to be strictly vegetarian? Truthfully, as I stared down at my plate, I found I didnt care much at all. I continued munching down the burger until there was nothing left of it, and since then, I've been just as lax about my eating habits.

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The number of people converting to vegan and vegetarian diets in the UK has been rising at a startling rate: according to figures by the Vegan Society, the number of vegans quadrupled between 2014 and 2019, reaching 600,000 people last year. A record 500,000 people signed up to take part in 'Veganuary' 2021, pledging to eat only vegan food throughout the month of January. And in its most recent food report, Sainsburys predicts vegans and vegetarians will make up a quarter of the population by 2025, with 'flexitarians' (people who don't strictly define themselves as vegan or vegetarian, but largely follow these diets) accounting for just under half of all consumers.

Clearly, there's an appetite for all things plant-based. But while uptake is on the rise, not everyone is converting to meat-free - some are doing the reverse. There can be a multitude of reasons why someone might give up veganism or vegetarianism, as both circumstances and minds change. But how does a decision like that come about? What's the trigger for taking the plunge to reverse eating habits of, sometimes, decades? We spoke to five women who have taken a step back from their vegan or vegetarian diets, to find out why they decided it was time to switch things up.

"I became a vegetarian over 10 years ago aged 17, much to the chagrin of my parents. I decided that if I couldn't kill it myself, I wouldn't eat it. This remained my ethos for years, through countless rubbish stuffed peppers and stodgy mushroom risottos. Then 2020 hit. I'd gone through a breakup, and everything felt bleak. COVID-19 was starting to kick off, and I decided to make a roast for my housemates. I forgot the Quorn, and as I pulled the chicken out of the oven, I made my decision.

Could I kill a chicken? Yes. Right there, right then. I wanted a taste of how it was before, of Sundays around the family dinner table. I ate a bite, and it was delicious. Since then, I've worked my way through poultry and onto red meat. Ive even started an Instagram account dedicated to my recipes for lesser-used cuts of meat, such as offal. Lockdown has allowed me to explore this; after all, it's not easy soaking tripe for hours if you're commuting. If we're going to eat animals, I believe we shouldn't let good meat go to waste."

"I was never a big meat eater to begin with. I dont like red meat or fish, and I dont really like dairy, so I can happily go without. Last year for lent I thought Id challenge myself by going vegetarian completely. Initially, I felt much healthier and enjoyed creating vegan/vegetarian recipes, however because Im into lifting weights I struggled to hit my protein needs.

After six months, I decided to eat chicken again. I felt bad because you see so much about how meat is bad for you because of the extra hormones and how we should all be vegan, but I had to drown that out and do what was best for me. Now Ive found a balance; I eat chicken three times a week and plant-based on the other days. I think its important we all reduce our meat intake for health reasons but for me, this is what works. I feel Im doing my bit without compromising on the things I enjoy."

"I ate a traditional diet up until 15 when I started getting into health/fitness/nutrition. This fixation with clean eating led me into troubled waters and in hindsight, I could probably have been classed as suffering from orthorexia.

I became 100% vegan when I started university in 2017, which I found easy considering the world was well prepared for vegans at this point. But this summer, I was drunk with friends and around 5am we ordered pizza. When it arrived, mine mistakenly arrived with cheese on it, and I got so vexed. After that, I toyed with the idea of loosening things, and two weeks later I ate prawns, then eggs, then salmon. Im still not interested in meat, although I may try a cheeky Nandos for the novelty. Studying Nutrition helped me critique the evidence that initially inspired me to go vegan, rather than taking it at surface level as I did when I was 15. I felt guilty when I started eating non-vegan again and was embarrassed to tell people as I felt it was a 'fall from grace', but obviously no one cared."

"I became a vegan over two years ago now. During the first lockdown I was feeling occasionally run down, so I considered re-introducing fish/shellfish into my diet as I thought it might help me feel better. I cooked my husbands favourite prawn and rice dish, tasted it and loved it!

"Ive occasionally eaten poultry during the subsequent lockdowns too, as Im spending more time eating at home with the rest of the family who all enjoy it. I anticipate cutting meat out again when life returns to normal, post-pandemic. But, generally speaking, while I feel better for not eating meat, I occasionally feel I benefit from poultry and fish in my diet. I honestly think if lockdown hadnt happened, I wouldnt have gone back to meat."

"I'd been vegetarian since I was 17 and went vegan at 19; my boyfriend at the time was vegan and I loved it. The reason I went vegetarian/vegan though was because it felt like a way out of my eating disorder. I enjoyed cooking, and I looked into the food I was eating. But actually, it became a gateway into my ED again.

Mid-last year I wasn't doing great mental health-wise, and thats when my ED tends to manifest. I was unhappy with myself and my body; I felt like all I was eating was bland pasta and tofu. So, I toyed with the idea of eating fish because it felt healthy enough but didn't feel that unethical. Once I did, I started eating cheese, then chocolate, and I fell in love with food all over again. I tried every. single. chocolate. in this country because I hadn't eaten any for so long. I don't restrict myself anymore and its changed my relationship with food entirely. I really find joy in it now."

Ultimately, when it comes to eating habits, what's clear is that there is no 'right' way to approach it for all. Ideally your diet shouldn't feel restrictive, or be based around others' judgement, but beyond that it's up to you. The way you choose to eat is a completely personal decision, and the only thing you should be doing, is doing what feels right for you at the time.

If you're affected by the discussion of eating disorders and would like to seek help or support, visit Beat or the NHS.

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5 women on why they stopped being a vegan or vegetarian - Cosmopolitan UK

Ally Love isa Peloton instructor, host of the Brooklyn Nets, and founder of online empowerment community Love Squad.

Needless to say, she works hard but doesn't let her health and fitness fall by the wayside.

While promoting Kite Hill's almond milk yogurts, Love spoke to Insider about what she eats and how she trains to empower herself and others.

A post shared by A l l y L o v e (@allymisslove)

First things first: 12oz celery juice and 16oz water "I have a Bodyrmor Sportwater, so I'll try to chug one of those to get my system going," she said.

Love often then teaches a Peloton class or does a workout of her own.

"I don't necessarily eat right before I work out," Love said, adding that often this is out of laziness and isn't necessarily something she'd recommend. "If I'm doing, say, a Tabata class, I'll have a banana or half an apple with some almond butter just to give me some fuel."

Breakfast: Yogurt smoothie Love often makes a smoothie with natural almond milk yogurt, almond milk, banana, blueberries, cinnamon, protein powder, and dates. "I am not the hugest breakfast fan except on Saturdays, which are for pancakes," she said.

Lunch: Salmon salad "I like salads with something warm on like salmon, tofu, or mushrooms. And I love a good Greek salad with chickpeas."

Snacks: Green smoothie Love keeps herself going between meals by whizzing up green smoothies, often made from kale, spinach, pineapple, celery, and cucumber.

Dinner: Curry "I love Indian food so I crave curry, chana, and rice all the time," Love said, crediting her own Miami upbringing combined with the heritage of her Trinidadian fianc.

Dessert: Vanilla yogurt "I try to only have one, so this is where discipline comes in," Love said, adding that she deliberately doesn't buy the plain yogurt because it comes in larger tubs and she'd eat it all in one go. "So I get the small vanilla yogurt and cherish the moment."

"I try to eat everything in moderation and be more mindful around my eating," she said. "I knew it wasn't bad for me it's creamy and it's healthy but I try to be mindful about my consumption."

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Love is a cycling instructor for Peloton, but her own workout regime is impressively diverse, including running, barre, and strength classes. When it's not too cold though, she loves to run outside.

"I try to run at least three miles five times a week, if not longer one of those days will be a six mile run," Love said.

She's a big proponent of fitting in exercise as and when she can, even if that means just a 10-minute burst when she finds a pocket of time in the day.

"I was in the gym just before a call, I realized I had nine minutes and thought, 'OK I can run a mile and come back,'" she said.

Love preaches the message that "every body is great," but says "if you ever want to change the shape of your body, strength training is so important," which she doesat least three times a week.

A post shared by A l l y L o v e (@allymisslove)

Not only does Love mix up cardio and strength work, but she diversifies her strength training too, using both heavy and light weights.

"You want to diversify your fitness portfolio," she said. "Whatever you are consuming, whether it's media, fitness, or food, you want to make sure that there is variety because then your body is able to respond better and you can get to a place where you are feeling your healthiest and best. If you only do one workout, you're going to plateau."

In total, Love works out 5-6 times a week, but she makes time to recover too: One of those days will be a recovery day, where she might go for a walk or do yoga, and one day a week is devoted purely to rest.

"It's usually Saturday, it's a day just for me, I don't do anything except spend time with my family and talk to friends," Love said.

A post shared by A l l y L o v e (@allymisslove)

With many people vowing to get fit and healthy at the start of a new year, Love recommends keeping things simple and focusing on what she calls "the power of one."

"When we add on too fast, we don't succeed," she said. "We don't follow through, we get overwhelmed. And so the power of one is about establishing what that one goal is, and then each day doing one thing towards that goal."

Instead of trying to add more and more changes into your life, Love advises thinking about sustainability and consistency.

"Focus on one thing and eliminate the noise," she said. "Every day, do one thing towards that goal. That's it. Don't try to add in everything. The power of one makes you feel fulfilled."

Read more:

As a dancer, Christine D'Ercole was told her thighs were 'too big.' Now, they're the Peloton instructor's superpower.

An Instagram fitness trainer with 2.2 million followers says you're approaching exercise the wrong way

Personal trainers swear by a simple workout technique that's key to getting results

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Peloton's Ally Love shares daily diet and training regime - Insider - INSIDER

3 foods of the national flag's colours you must add to your diet  |  Photo Credit: iStock Images

New Delhi:This Republic Day, let us talk about the Indian flag. The Indian flag constitutes of three main colours - saffron, white, and green. Each colour symbolises certain characteristics. The saffron colour stands for courage and strength. The white colour stands for purity and peace. The green colour stands for life and prosperity. The Ashoka chakra at the centre symbolises truth and righteousness. If you combine the characteristics and put it together in a structured form, that is the Indian flag, it reflects the moral stance of the people of India towards each other, their country and the rest of the world.

Orange

Commonly known as santra, oranges are available in abundance during the winter season. This juicy food could represent the saffron colour due to its ability to provide strength to the body. Here is why you should add oranges to your diet:

Indian cottage cheese

Commonly known as paneer, Indian Cottage Cheese often makes up for all the fun dishes often served at family gatherings and parties. This food could represent white colour because it is healthy and delicious. Therefore, it possesses the ability to bring people together and promote peace. Here is why you should add Indian cottage cheese to your diet:

Spinach

Commonly known as palak, spinach is used widely in almost all Indian household. This food could represent the green colour due to its properties of promoting growth to health. Here is why you should add spinach to your diet:

Republic Day is of great historic importance. History teaches us that valuable things must be preserved and celebrated. For humans, their bodies and its health must be the most valuable things of all and it must be preserved at all costs. Make sure you take care of your bodies so it can keep thriving.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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3 foods of the national flag's colours you must add to your diet - Times Now

Brooklyn Borough President Eric Adamshas implored the new Biden-Harris administration to adopt policies that will promote plant-based diets for the American public. Adams advocacy began in 2016 when he went vegan, andthe current NYC mayoral candidate hasnow set his sights on greater change for all of the US. The announcement follows a campaign launched by the JIVINITI Womens Coalitiona group of organizations mostly led by women-of-color who work towards social justice through initiatives promoting plant-based nutritionto challenge Vice President Kamala Harris to go vegan this January.

AskingBiden and Harris toconsider implementinga plant-based diet is just the start: Adams and other activists hope to bring attention to the nutritional scarcity that affects so many Americans, especially communities of color. Since Adams went vegan, hes prioritized plant-based programsthat provide a sustainable way to address thisform of systemic racism, whichincludesa disproportionately high number of food deserts and food swamps in low-income neighborhoods.

I wholeheartedly support the JIVINITI coalition in initiating these vital conversations focused on women of color in the US and for marginalized women worldwide, Adams explained. We must turn food deserts into food oases, particularly in communities of color where nutritional foods are scarce. Switching to a whole-food, plant-based diet taught me about the transformative power of whats on our dinner plate. With the new Biden-Harris Administration in office, its time we take this conversation nationally.

Adams request isechoed by thirteen-year-old vegan activist Genesis Butler and British entrepreneur Heather Mills. The two, alongside Adams, hope that the Biden-Harris administration will see plant-based solutions as a possible route to fix these nutritional shortfalls.

I urge the Biden-Harris administration to take steps towards shutting down large-scale animal agriculture and ending systemic racism and the health crisis, Butler urged. My generation looks up to our national leadersespecially powerful women leaders like Vice President Harristo help secure a happy and healthy world for our tomorrow.

US plant-based health policies wouldmirror alarger worldwide trend of countries recognizing the benefits not only nutritionally, but environmentally,in a diet free of animal products. The British parliament has been urged to cut 50 percent of its meat, fish, and dairy industries in favor of plant-based alternatives. With other countries moving in a plant-based direction,vegan activistshope thatits only a matter of timefor the United States to recognizethis value. As plant-based politicians like Adams and vegan Senator Corey Booker advocate for a plant-forward approach to policy, the US moves closer to implementinginitiatives that can help tofight dietary racism and the threats to the climate.

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Eric Adams Asks President Biden to Focus on Plant-Based Nutrition - The Beet

When you think about heart disease, you may imagine an overweight, older male experiencing heart palpitations and chest pain. Thats definitely valid, but also be aware that heart disease is not one-size-fits-all it has a wide variety of symptoms and affects individuals of all ages. It is currently the leading cause of death for men, women, and people of most racial and ethnic groups in the United States, according to the Centers for Disease Control and Prevention.

Even though heart disease is pretty common, it can be preventable 80% of the time, according to the American Heart Association. Now, youre probably wondering, if heart disease is preventable, why are rates still so high? This is attributed to the Standard American Diet (SAD) which consists of processed foods high in sugar and fat and the sedentary lifestyle adopted by most individuals in our country. It goes way back to the beginning of the 20th century, where heart disease was an uncommon cause of death in the United States. By mid-century, it had become the most common cause. Some historians attribute it to the lack of physical activity as the majority of Americans started using automobiles as a mode of transportation. Others attribute it to harmful changes in Americans diet, where people consumed more processed foods, saturated fats, and added sugars, according to this study. Unfortunately, many are still engaging in this lifestyle today despite knowing a healthy diet and regular exercise has the power to reverse heart disease.

Dr. Heather Shenkman, MD, FAAC, a vegan cardiologist and athlete, is on a mission to help individuals regain their health and maintain a healthy heart focusing on healthy lifestyle changes. In her practice, she takes a whole-person approach treating food as medicine by promoting

plant-based food choices in addition to regular exercise habits. In an exclusive interview with The Beet, Dr. Shenkman walks us through her journey to becoming vegan, the benefits of a plant-based diet for cardiovascular health, and her personal favorite vegan meals. She leads by example when it comes to lifestyle and has blossomed into an endurance athlete fueled entirely by a vegan diet. Her advice will motivate you to add more plants and movement to your life, which will nourish your body and leave you feeling full of life.

Dr. Heather Shenkman: I became a vegetarian while in high school, because of my love for animals. I was a vegetarian throughout college and medical school, but I became a vegan during my cardiology fellowship. I had originally become a vegetarian because of animal cruelty. However, as I learned more about the plight of farm animals, I felt like it was the right thing to do to also cut out dairy and eggs. I became fully vegan during my cardiology fellowship. During my research at that time, I had read about the work that Drs. Esselstyn and Ornish had done to successfully reverse heart disease with a plant-based diet. So since then, about 16 years ago, Ive been a vegan.

HS: I've always been active physically in one way or another. In 2005, the same year I adopted a vegan diet, I was recovering from a foot injury, and could not do the running that I used to do to stay fit. As a result, I took up swimming and road cycling. Once my foot healed and I started running again, I asked my spin instructor, who was an avid triathlete, to coach me for my first triathlon, the Finger Lakes sprint triathlon, in September 2005. I had so much fun training, meeting other triathletes, and racing, that I was hooked!

HS: My interest in cardiology initially stemmed from an interest in being able to make an impact in my patients' lives, and honestly didn't have anything to do with a plant-based diet. I didn't go plant-based/vegan until the second year of the cardiology fellowship. I used every chance I could to encourage my patients to make better diet and lifestyle choices. But, back then in 2005, there wasn't much understanding of plant-based diets, this was before Forks Over Knives and before most people had any understanding of the word "vegan". As time has gone on, it's become easier to encourage patients to adopt more plant-based styles of eating.

HS: I encourage my patients to eat more fruits and vegetables. That's always a good starting point.We talk about minimizing processed food, restaurant food, fried foods, soda, and sweets. We agree that years of animal products, fast food, junk food, lack of exercise, and smoking have all contributed to their current state of health. We also agree that in order to do better, some of those habits need to change. To help guide them in the right direction, I advise them to watch the Forks Over Knives documentary and frame a whole-food, plant-based diet as the healthiest choice. Since no other diet has been shown to reverse heart disease, I tell them that the closest they can come to this diet as possible is best for their heart.

HS: I wanted my patients to know the basics of heart disease and that they can make an impact on their own health. I talk about how to incorporate better eating habits and incorporate more exercise, and how to find joy in it all. Now, I recognize that not every patient who walks into my office is going to walk out a vegan. In fact, most wont. My goal as a cardiologist is to provide my patients with the best information on how to improve their heart health and reduce their risk of cardiovascular events.

HS: I give them literature, in particular, the Physicians Committee's "Vegetarian Starter Kit". It reinforces a lot of why a plant-based diet is a healthy choice and provides meal ideas. I try to frame diet change as an adventure, not deprivation, a chance to try new foods, and something that will help them to feel better and improve their health.

HS: For breakfast, I love oatmeal or a homemade smoothie. Many mornings, I will make a smoothie bowl for myself and my 17-month-old daughter Ava; I add a banana, an orange, frozen strawberries, a couple of chunks of carrot, and maybe a tiny amount of broccoli, unsweetened soy milk, oats, dried coconut, flax and chia seeds to my Vitamix. I also love cooking up a shepherd's pie with lentils and veggies and mashed potatoes on top.

HS: So many of my patients tell me that they are not used to eating vegetables.But also, much of my motivation to advocate for healthy meals in schools is that I now have a young daughter and want her to be healthy. We know that our preferences for foods start early in life. If we can introduce children to healthy foods when young, this will shape their taste buds for years to come.

HS: I'm proudest of earning a medal at the Maccabiah Games in Israel in 2013. I competed in the "Maccabi Man and Woman" Competition, which was a four-event competition occurring within a week, including a time-trial bike race, a half marathon, an Olympic distance triathlon, and a 5-kilometer swim. It was challenging not only to compete in these events but to do so in such a short amount of time, in very hot weather.

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A Cardiologist and Athlete Says a Plant-Based Diet Is the Key to - The Beet

The coronavirus pandemic dominated the headlines and our daily lives for most of the past year. Medical News Today have covered this fast-moving, complex story with live updates on the latest news, interviews with experts, and an ongoing investigation into the deep racial disparities that COVID-19 has helped unmask.

However, this hasnt stopped us from publishing hundreds of fascinating stories on a myriad of other topics.

This week, our editors busted myths about consuming sugar, reported on a significant breakthrough that may lead to a cure for paraplegia, and found a surprising link between a persons diet and their risk of disease. Its not all down to genetics, after all.

MNT also published an animated guide to exercising the core muscles and a pair of articles on depression the first on how a persons metabolism may predict the recurrence of this condition, the second on how personalized deep brain stimulation may relieve it.

Finally, we released an in-depth feature all about antioxidants, a story on how online therapy may be here to stay, and an article about why stepping away from your desk to take a walk through the woods should become a habit for anyone who finds their work stressful.

We highlight this research below, along with some other recent stories that you may have missed amid all the COVID-19 fervor.

This weeks Medical Myths article looks at sugar the sweet stuff that finds its way into so many of our foods and beverages. What is sugar? Is it addictive? Does it cause diabetes, make children hyperactive, or cause cancer? Senior News Editor, Tim Newman, tackles each of these myths in turn.

This article is the weeks most popular, with 40,000 sessions so far. It also features a highlights video presented by MNTs Research Editor, Yella Hewings-Martin, Ph.D. Be sure to scroll down a little and check it out.

Learn more here.

The search for a way to repair spinal injuries and cure paraplegia has continued for decades, so far without success. However, this week, MNT reported on a new treatment that restored the ability to walk in mice with paraplegia.

Researchers at Ruhr-University Bochum in Germany used a genetically engineered virus to deliver instructions to produce a designer signaling protein to motor neurons in the brain. This protein, called hyper-IL-6, was then distributed to more remote regions of the nervous system, where it triggered regeneration.

Within 23 weeks of receiving a single injection of the virus, the paralyzed mice were able to walk again. As senior study author Dr. Dietmar Fischer remarks, this came as a great surprise to us at the beginning, as it had never been shown to be possible before after full paraplegia.

Read our full coverage of this promising finding and the teams future plans for research.

Learn more here.

We also reported on another surprising finding, this time concerning the human gut microbiome. An international study involving institutions across Europe and the United States found that a persons gut microbiota exert a stronger effect on the risk of developing certain conditions than their genetics.

The researchers also found that eating a diet rich in healthful, plant-based foods and healthful, animal-based foods, such as oily fish, led to high levels of good microbes in the gut. Many of the microbes they found are new to science and yet to be named.

This article explains how these findings could lead to the development of healthful diets that are specifically formulated to suit each persons unique biology.

Learn more here.

One of this weeks most popular articles, attracting more than 177,000 views over 4 days, was this roundup of core exercises.

Access to public gyms remains restricted for many people, but all of the exercises in this article are doable at home, with minimal or no equipment.

The article begins with an explanation of what the core is, the muscles that make it up, and the benefits of training for core strength. Each exercise is accompanied by an animation that shows how to complete it with the correct form, as well as some advice for people looking for more of a challenge.

Learn more here.

A common ingredient in sunscreen came under the spotlight this week, as our team reported on links between benzophenone-3 (BP-3), diet, and breast cancer.

The link is not entirely straightforward. In mice who ate a low fat diet at puberty, BP-3 appeared to offer some protection against one kind of tumor development while also increasing the aggressiveness of another. However, mice who ate a high fat diet during puberty saw none of the beneficial effects of BP-3 on tumors, which grew more aggressively.

This is concerning, as researchers detected BP-3 in96%of the U.S. population between 2003 and 2012. Onerecent studyfound that a single heavy application of sunscreen could exceed the point at which BP-3 becomes a risk.

When there are alternatives, stay away from BP-3, recommends one of the authors of this new study.

Learn more here.

An international pilot study has identified two types of metabolic marker that could predict whether or not a person is likely to have recurrent episodes of major depressive disorder.

With around 17.3 million U.S. adults experiencing at least one major depressive episode each year, the ability to predict which individuals are most likely to experience a recurrence could have huge benefits for mental health.

The authors of this study claim that their method for analyzing metabolism was able to unmask a latent signature of future risk of recurrence with 9099% accuracy. Our new article looks at this study and its limitations in detail.

Learn more here.

Also on the topic of depression, another of our most recent articles reports on the prospect of treating depression with personalized therapies.

The finding emerged in a new case study from the University of California, San Francisco. The researchers found that stimulating three specific brain areas in the patients brain could help induce calm, renew energy levels, or reignite pleasure.

The patient, a 36-year-old female, reported that every time they stimulated, I felt like, Im my old self, I could go back to work, I could do the things I want to do with my life. The researchers now plan to include more patients with the same condition in an expanded clinical trial of this deep brain stimulation methodology.

Learn more here.

Last weeks Recovery Room featured the first article in our new Honest Nutrition series. It was on the topic of the link between nutrition and mental health. This week, we look closely at what we really know about antioxidants.

What are antioxidants, and what role do they play in the bodys defenses? Are the antioxidants present in supplements the same as those present in foods, and are they as effective? Can too many antioxidants harm health?

This article in our Honest Nutrition series looks at the evidence and recommends some ways to get enough antioxidants in the diet.

Learn more here.

A previous Recovery Room featured a guide to finding free online therapy, which was timely, given the pandemic-related restrictions on meeting people.

New research data suggest that many clients who undergo psychiatry may wish to continue attending therapy sessions online rather than resuming their sessions in person, with nearly 50% preferring to continue this way. The majority, nearly 83%, chose video chat over telephone sessions.

Only a small percentage, slightly over 1%, chose to postpone their treatment until they could meet with their therapist once pandemic-related restrictions are lifted.

Learn more here.

Finally, this article offers some evidence for what many people deeply believe: Escaping the office and getting out into nature is good for mental health.

Researchers in Japan calculated each of the 6,466 participants sense-of-coherence (SOC) score at the beginning and end of the study. Scientists developed SOC scoring as a measure of a persons sense of living a meaningful, manageable life.

The researchers found that workers who took walks in natural settings at least once per week showed a significantly positive association with a strong or middle SOC score. This should enhance their resilience in the face of stress.

If youre thinking of venturing out today, study co-author Prof. Sasahara certainly recommends it, saying: Forest/green space walking is a simple activity that needs no special equipment or training. It could be a very good habit for improving mental health and managing stress.

Learn more here.

We hope that this article has provided a taste of the stories that we cover atMNT. Well be back with a new selection next week.

We publish hundreds of new stories and features every month. Here are some upcoming articles that may pique our readers interests:

Link:
The Recovery Room: News beyond the pandemic January 22 - Medical News Today

No diet is ultimate and forever. One of the core principles of food, lifestyle, and dietary choices is that nothing is permanent. Your health is a journey.

You might find yourself needing a change based on age, season, symptoms and stressors.

Image source: Shuttertock

You may be well aware of the connection between food and mood when it comes to an instant reaction. For example, you may be aware that excessive ice cream can trigger a headache.

But what about long term signs that the diet you are following overall is not working for you? Ive seen several people who are quite health conscious following a diet that has made them lose a lot of weight.

They think that the diet has worked, and they also start advising others. Is weight loss the only measure of success of dietary choices?

Lets look at those ten signs that your diet actually needs a change.

One of the biggest signs that your diet is not working for you is the quality of your sleep. It is not how much you sleep, but how rested you feel when you awaken that matters. If you find yourself walking up several times during the night quite frequently, something is not right.

A good diet ensures good quality sleep | Image source: Shutterstock

You do not need to wake up even to use the restroom as your body releases an antidiuretic hormone to prevent your need to urinate at night.

A big way that a diet troubles you is if it triggers some form of digestive distress.

Each of these can show different aspects of what is happening within your digestive system, and they can each be triggered by specific diets that do not work for you.

One example of this is a ketogenic diet triggering heartburn when your body does not have the resources to digest that level of fats. It can also show up as perpetual gas and bloating from suddenly increasing lentils on a plant-based diet.

Your skin is truly the indicator of what is happening within your physiology. If the diet that you are following has some food that is inflammatory to you personally, or if it is deficient in certain nutrients that are required for skin health, you will see it show up as frequent acne.

Ive often heard people talking about themselves having acne-prone skin and relying on frequent antibiotics and expensive topical treatments. This is never true. The only reason that you have acne-prone skin is if your diet is not working for you.

This is more common than you might even think. I see several people who have lost a lot of weight with a diet, but they have headaches very frequently.

Headache point towards poor blood sugar balance and nutrient deficiencies | Image source: Shutterstock

Headaches point towards poor blood sugar balance, nutrient deficiencies, and inflammation, all of which are signs that your dietary choices, the timing of your meals, and habits are not working for you.

Bad breath might be the butt of ridicule but if you struggle with it, you know how frustrating it can be. Bad breath is a sign of toxic overload and poor liver health.

Bad breath points to poor detoxification and that is a big sign that you need to change something.

Stress might be different for each person. Resilience to stress can also be different. If you are on a diet and swear by it because you have lost a lot of weight, ask yourself if you are more content, relaxed, and calm, or more angry, jealous, and frustrated.

A diet that might make you lose weight can still be harmful for you, if you are unable to deal with what is going on outside. If you find yourself blaming everyone for every reason why you are angry, your diet needs a change.

Image source: Shutterstock

One of the most common signs that your diet is not working for you is craving salt or sweet. Often, people follow a diet because someone has suggested it or because it looks to be ideally perfect.

If you find yourself craving something beyond your balanced meals, you need a change.

If your diet was truly balanced and stabilised your blood sugar, you would not have cravings.

You might have lost a ton of weight with a diet. But if you find yourself catching a cold, cough or viral as often as every few months, there is something that is not working within your body.

Your diet could be triggering low-level inflammation and stressing your immune system. One of the things that I tell everyone is that falling sick is not normal.

If you get a fever or cold more often than perhaps once a year, something needs careful attention.

If you need to resort to frequent hair treatments for extra conditioning, you are probably low on several nutrients.

Poor hair can be a sign of low level of nutrients | Image source: Shutterstock

Poor hair can be a sign of poor detoxification and a low level of nutrients. Just like your skin, your hair is an indicator of what is happening within your body.

I might have saved the best for the last. I talk about anxiety all the time. Anxiety is not solved by a pill. Anxiety points towards poor gut health, challenges with the liver, poor hormonal balance, adrenal dysfunction and much more.

You might not have all these signs, but I would say that if you have even four or five of them, you might want to consider looking deeper at your diet and wondering about where you might want to change something.

Weight loss is never the single indicator of a diet that is working for you. Sadly though, many people have made weight loss the only thing to consider in the efficacy of a diet.

(Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the views of YourStory.)

Read more:
Whats on your plate? 10 signs you need to change your diet - YourStory

Legendary Dallas Cowboys quarterback Troy Aikman says that, in March, when the pandemic was just beginning, he decided he was going to get in the best shape of his life. Then he laughs, catching himself.

When you say you're in the best shape of your life, usually what that means is that you're old, the now 54-year-old adds with a chuckle. You don't hear 20-year-olds saying, I'm in the best shape of my life! But I feel really good. I think it's as healthy as I've ever been, physically, mentally and emotionally.

If he is indeed in the best shape of his lifeand he looks like he might bethat would be quite a feat considering that, in the 1990s, he won three Super Bowls in four years as the quarterback of the Dallas Cowboys. Forced to retire in 2000 because of back pain after a 12-year career, its not clear that Aikman has spent any time in the intervening years out of shape. (Thanks, in large part, to a workout regimen that, until two years ago, kept him working out 360 days a year.) Keeping tabs has been relatively easy given that hes been on TV since 2001 as part of FOX Sports NFL broadcast team. Now the lead analyst, hell call this Sundays NFC Championship game between the Tampa Bay Bucs Tom Brady and the Green Bay Packers Aaron Rodgers, two quarterbacks wholl eventually join Aikman in the Hall of Fame.

GQ caught up with Aikman earlier this week to see how hes stayed fit into his fifties, what hed change about his workout and diet routine in his 20s, and how hes adjusted to exercise during the pandemic.

For Real-Life Diet, GQ talks to athletes, celebrities, and everyone in between about their diet, exercise routines, and pursuit of wellness. Keep in mind that what works for them might not necessarily be healthy for you.

GQ: I don't think I've ever seen you out of shape. Have you been in good shape since you stopped playing?

Troy Aikman: I've always worked out. I've always been pretty strict about it, and worked out pretty hard. So that hasn't changed. My diet has. I've gotten really strict since the quarantining started last March. I felt that people were going to go one of two ways: they were going to be in the best shape of their life or they're gonna be in the worst shape of their life. I decided that I was gonna be in the best shape of my life. So I've just tried to take it to a little bit of a different level for me. I'm eating a lot more fruits and vegetables, whole foods, and a lot of fish and lean meats. I feel really good.

When you say super strict, are there certain things you've cut out?

I love peanut M&M'sI've got a big bowl right here on my table in my officeand vanilla ice cream and oatmeal cookies. I haven't had any since last March. I cut out all sweets. I bought a juicer about that about a month ago, because I read how a celery juice was a big thing. I've been doing that each morning and I've really noticed a huge difference in the way that I feel.

How does it make you feel?

I've had a sinus issue for years. I've had a couple of surgeries. My doctor gave me a new antibiotic just a couple of weeks ago. I did that and it cleared up some of the issues within a couple of days. I didn't want to stay on the antibiotics. Thats when I was told about celery juice, that it might be a preventative deal going forward. So that's why I got the juicer and started doing celery juice. It's made a huge difference. I never really had an answer for it.

What a typical day of eating and a week of working out?

I do the juice in the morning. At lunch, turkey chili is my general go-to. And then in the evenings, I'll have a big dinner relatively early. Usually around 5:00. That's when I eat a lot of vegetables: broccoli, sweet potatoes, Brussels sprouts, asparagus. And fish, things like that.

For my workouts, I lift four days a week. As for cardio, I'm 54 now and I feel like I may have been overtrained in the past. I'm trying to take more days off. It used to be, in a year365 daysI would maybe take five days off from cardio. Then I started taking Sundays off during the football season before broadcasting games. I would just use that as a day of rest. I found it to be helpful. Now, I'm mixing in more days off and not beating myself up so much mentally when I do it. Ive just read more and more about how you need to give your body a break, and rest is important.

Read the original here:
Troy Aikman Knows Better Than to Look at the Peloton Leaderboard - GQ

High-protein diets are having a moment. In any grocery store you can now buy a protein bowl, pick up a protein box of eggs and nuts for lunch, or snack on a protein bar.

But there's evidence that restricting which proteins you eat - particularly cutting back on meat - could be important for healthy aging. The surprising reason: it forces the tissues to make hydrogen sulphide (H2S), a gas that's poisonous if inhaled and smells like rotten eggs, but promotes health inside the body.

As a physiology researcher, I have long been interested in the strange role of H2S in the body. This is not a gas anyone wants around. It stinks, is a component of flatulence, and its toxicity has been linked to at least one mass extinction.

And yet, the body naturally produces small amounts of it as a signalling molecule to act as a chemical messenger. Now, we are starting to understand the link between diet and H2S production.

Less can be more when it comes to food. When scientists have put organisms on carefully balanced but restricted diets, these organisms have substantially increased healthy lifespans.

This holds true for yeasts, fruit flies, worms and monkeys. In mice, such diets reduce cancer risk, strengthen the immune system and improve cognitive function.

But because aging and longevity are complex processes, it has been difficult for researchers to pin down the mechanisms at work. Recent studies have shed new light, and it is apparent that H2S plays a crucial role.

Studies since the 1990s have shown that reducing intake of certain sulphur-containing amino acids, the building blocks of proteins, can increase longevity in rats by around 30 per cent. More recently, a collaborative team involving me and led by scientists at Harvard, performed a series of animal studies in which we restricted the intake of two sulphur amino acids - cysteine and methionine - to study what effects this had.

It caused the animals to ramp up production of H2S in their tissues, which triggered a cascade of beneficial effects. These included increased new blood vessel generation, which promotes cardiovascular health, and better resistance to oxidative stress in the liver, which is linked to liver disease.

But it remained to be seen whether similar effects would occur in humans. Earlier this year, a study using data from the 11,576 adults in NHANES III, the US national nutrition survey, delivered evidence that they do. It found that reduced dietary intake of these sulphur amino acids is linked to lower cardiometabolic risk factors, including lower levels of cholesterol and glucose in the blood. Cardiometabolic risk factors are those linked to heart disease, stroke and diabetes.

The upshot of this research is that there's good evidence that limiting intake of foods containing high levels of sulphur amino acids can reduce the risk of chronic diseases like diabetes and heart disease, and promote healthy aging.

In North America, most of us are a long way from achieving this. Because these sulphur amino acids are abundant in meat, dairy and eggs, which feature prominently in our shopping carts, we eat on average 2.5 times our daily requirement of them.

Red meat is particularly high in sulphur amino acids, but fish and poultry white meat also contain a lot (the dark meat has less). Switching to plant-based proteins would help reduce this intake.

Beans, lentils and legumes are good sources of protein that are also low in sulphur amino acids. But beware: soy protein, which is the basis of foods like tofu, is surprisingly high in sulphur amino acids. Meanwhile, vegetables like broccoli contain lots of sulphur but not in amino acid form.

One important caveat is that sulphur amino acids play vital roles in growth, so children should not adopt diets that are low in them.

It might seem odd that a toxic gas can help maintain health, but it may reflect the origins of life on early Earth when the atmosphere was much richer in sulphur gas than it is today. Indeed, we are starting to appreciate how fundamental H2S signalling may be.

For example, it has also been shown to reduce inflammation, opening the door to potential new treatments for arthritis or potential use as a painkiller.

The trick is delivering H2S where it's needed - safely. Several pharmaceutical companies are working on compounds that bind it while in transit through the body, and release it in tiny doses in the tissues. In time, these could be used as preventive measures to support healthy aging. This would be useful because the drawback of a low-sulphur amino acid diet is that humans are notoriously bad at sticking to such plans long-term.

In the lab, we can control experimental diets. In the real world, people snack or grab a burger when they don't want to cook. If delivery mechanisms can be made reliably and cheaply enough, it could be possible to gain the health effects of increased tissue H2S without dictating what people eat.

Rui Wang, Dean, Faculty of Science, York University, Canada.

This article is republished from The Conversation under a Creative Commons license. Read the original article.

See more here:
There's a Surprising, Smelly Reason Why Eating Less Meat Is Linked to Healthy Aging - ScienceAlert

With COVID-19 restrictions keeping many gyms closed or at limited capacity, the bitter cold temperatures that come in the dead of winter may affect many peoples workout routines.

While taking a jog or bike ride may have been a pleasant way to burn calories in the spring and fall, the idea of gearing up to work up a sweat in the chilly winter air might not be as appealing.

But experts said that for most people, its perfectly safe to exercise outside in the colder temperatures.

Still, depending on your fitness level and if youre not used to working out in the cold, there are some things to keep in mind.

People with certain underlying health conditions might also need to be cautious before working up a sweat in the cold.

Dr. Michael Fredericson, sports medicine physician at Stanford Health Care, said that when it comes to health benefits, working out in colder temperatures isnt much different than exercising when its warm.

Its just good to stay active and exercise no matter what the weather is, he told Healthline.

Still, there may be some advantages. Some studies suggest exposure to cold temperatures while exercising causes our metabolism to pick up and activates our brown fat or, the good fat that breaks down fat to maintain body temperature, said Heather Milton, MS, an exercise physiologist at NYU Langone Healths Sports Performance Center.

This may help the body burn through calories in a more efficient way.

Another benefit to exercising in cooler temperatures is that our body doesnt have to work so hard to cool itself down.

This means less blood flow is directed towards the skin, Milton said. When less blood flow is circulating to the skin, more is directed towards working muscles. We also tend to lose less water in sweat, so our blood volume does not dip during longer workouts as it would in hot environments.

For most people, going for a run around their neighborhood or at a local park is usually the easiest way to get in physical activity outside.

But any type of exercise thats done in warmer temperatures is also safe in the cold.

When asked what forms of exercise she would recommend people do in the cold weather, Milton said: Anything, (except maybe swimming).

She recommends: HIIT workouts, cycling, calisthenics, boot camp, dance workouts, you name it. Just be sure to do a full warmup to ensure your muscles are warm, and your core temperature is elevated before getting into higher intensity exercises.

If youre in a climate with snow, cross-country skiing, snowshoeing, ice skating, and even sledding can be fun ways to work up a sweat.

Outdoor group exercises are safe during the ongoing COVID-19 pandemic, experts said, as long as proper physical distancing measures are taken.

Make sure youre keeping at least a 6-feet distance from other people, ideally more, Fredericson said.

The key to dressing for exercise in the cold is layers.

The base layer should wick away sweat, said Katie Lawton, an exercise physiologist in Sports Medicine at Cleveland Clinic. Cotton absorbs sweat and is not a good option for a base layer. If performing an activity or sport like running where you may sweat more, a synthetic fabric base layer is a good option.

For a second layer, Fredericson recommends fleece or wool to help keep in the warmth.

If its raining or snowing, some type of light waterproof jacket can be helpful, he said. But layering is important because as you warm up, you may want to shed some of those, so have something you can tie around your waist.

If its particularly cold, you may also want to wear a hat, gloves, and scarf.

During the ongoing COVID-19 pandemic, the Centers for Disease Control and Prevention (CDC) advises everyone to wear a mask and maintain at least 6 feet of physical distance while working out either indoors or outdoors.

In addition to preventing the spread of COVID-19, Milton said wearing masks comes with other benefits, especially during the winter months.

Masks come in handy nowadays, as it can cover your nose and cheeks, keeping your face warm and safe from the cold, she said. They can also aid in warming the air you breathe in, which is helpful to your airways.

People with certain underlying health conditions need to take certain precautions when exercising outside during the winter.

For people with asthma, cold weather can be harder to adjust to, Milton said. The cold air causes a reaction of the airways to constrict.

This can make it difficult to breathe and even trigger an asthma attack.

A slow and gradual warmup is recommended to avoid this, Milton added.

And again, a scarf or mask over the face not only helps prevent the spread of COVID-19, but can also be beneficial in warming the air you breathe in.

People with asthma should also remember to carry their inhaler when exercising in case of an asthma attack.

Some cold weather activities, particularly shoveling snow, may be risky for certain people.

Shoveling snow is actually a really vigorous exercise, Fredericson said. If youre used to exercising, then its probably fine, but if youre someone who doesnt exercise a lot and you start shoveling snow, it can actually trigger a heart attack.

Older adults and people with heart disease are at an increased risk of heart attack from shoveling snow. They should get clearance from their doctor before engaging in such strenuous activity or leave the shoveling to someone else, Fredericson said.

For most healthy people, the biggest concern that comes with exercising in the cold is the risk of frostbite and hypothermia.

Were talking extremely cold temperatures here, Fredericson said. Generally, if the wind chill factor gets below 17 or 18 degrees Fahrenheit, you should probably hold off.

At this temperature, frostbite can occur on exposed skin in less than 30 minutes.

Hypothermia, which is when the bodys temperature is abnormally low, is more likely to occur at very cold temperatures but can happen even at cool temperatures above 40F if a person becomes chilled by sweat, rain, or water, according to the CDC.

Use common sense, Fredericson said. Make sure you can feel your fingers and toes. If you really start to shiver, try to get out of the cold. You want to be able to carry on a conversation. If youre so cold you cant even talk or you start to feel confused, thats not a good sign.

Staying hydrated is also important in the cold weather.

Though we may need slightly less fluids in the winter, we do still lose fluids during exercise due to breathing, sweating under your base layer, and the drying effects of the air, and thus must maintain our fluid intake, Milton said.

And dont forget the sunscreen. The American Academy of Dermatology recommends wearing sunscreen when youre outside. This is especially important in the winter if theres a lot of snow on the ground due to the intensity of the reflection of the sun, Milton said.

Finally, watch out for ice.

If you go run or bike early in the morning, be sure to pay attention to this factor, as a slide or fall would not only hurt more on frozen ground, but also could lead to injury, Milton said.

All things considered, experts said its important that people know they shouldnt be afraid to work out in the cold.

Particularly as it relates to COVID-19, light to moderate exercise is very healthy for your immune system and may actually give you protection against COVID-19 or any type of flu or cold during the winter season, Fredericson said.

Additionally, your risk for disease transmission outside is so much lower, he said. So if you cant exercise indoors or you just like exercising outdoors, I would encourage people to do that using proper precautions.

See the original post:
How to Work Out Safer During the COVID-19 Winter - Healthline

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