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Dec 9

Liz Plosser Is The Ultimate Morning Person – Women’s Health

Liz Plosser, the editor-in-chief of Womens Health, believes in the magic of mornings, and loves looking for ways to inject traditions and meaning into her a.m. routine.

Whether shes sipping coffee out of her favorite holiday mug, sealing a workout with a post-run jumping photo, or sprinkling cinnamon on her morning toast, Plosser spends her early hours generating endorphins and positive energy to take with her for the rest of the day. Read on for how this EIC owns her morning.

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I was born on April 7th, so I see sevens everywhere, and I love the idea of starting my day with a number thats important to me, she says. It makes me excited to get out of bed. And because its an irregular time, I dont have the temptation to snooze.

I have prepped it the night before, so all I have to do is turn it on and let it start brewing, says Plosser. While thats happening, she makes her kids breakfastoften, toast with peanut butter and a sprinkle of cinnamon on topscrolls through a mix of analytics for the Womens Health website, emails, and Instagram (one of her favorite places to go to look for inspiration), and shares quiet time with her older son Charlie, age 9, whos an early riser just like mom. To feel a little more festive around the holidays, she drinks her coffee (with a splash of oat milk) in a special Christmas tree mug. It was passed down to me from my mom, who got it from her mother, she says.

These days, Plossers workouts consist of everything from group runs with her two girlfriends, to sweat sessions at her local YMCA (which re-opened in mid-September), and a series of drills with equipment she has at homeincluding the fire escape in her little backyard in Brooklyn, which she uses as a makeshift pull-up bar. I love setting fitness goals for myself, she says. My latest goal was to get 10 pull-ups in the year 2020. And I actually just hit it, which was the most amazing feeling.

I have such busy days, so it's important to me that I eat a diet that makes me feel like I can be sharp, and clear-headed, and creative, and show up for my team members, my job, and my family every day, she says. Her go-to breakfast is a slice of Sara Lee Delightful Bread. I love that its a good source of fiber and its made with whole grains, adds Plosser. Her preparation of choice, these days, is to toast it, slather almond butter on top, add some sliced bananas, and drizzle it with honey. And then a sprinkle of cinnamon because its festive and it just tastes delicious, she adds.

I think its important to take a shower and put on real clothes to get in the zone and psych yourself up to be in work [from home] mode, she says. One way Plosser gets in the zone is listening to music. Its her form of meditation. I choose specific songs to set the energy I want to have for the day, she says. (Her current playlist: lots of girl bands, either uptempo or chill depending on her day.) Another zone-setting activity? Journaling, a tradition she started just this year. Ill make a gratitude list, or Ill write about my intentions for the day, she says. It really helps you define the values that are important to you, whether you already exhibit them or aspire to develop them in your life.

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Liz Plosser Is The Ultimate Morning Person - Women's Health


Dec 4

The top 5 diet & nutrition trends of 2020 – The Times of India Blog

One of the greatest challenges faced by people who have spent the past several months in self-isolation is certainly the extra pounds they have put on. This was inevitable given the time we have all been spending on the couch and confined to the house with minimal movement. However, there is no better time than this to focus on our health to achieve optimal fitness.

Lets take this opportunity to try out some of the many nutrition and diet systems that are trending for losing weight, feeling energetic and feeling younger.

Following are some of the most popular diet and nutrition trends of 2020.

1. Intermittent fasting (IF): This is currently one of the worlds most popular health and fitness trends. People everywhere are observing it to lose weight, improve their health, and lifestyles in general. When you look it up online, you will find many studies that show it can have powerful effects on your body and your brain. It could also help you live longer. So, how does this diet system work? The beginners guide to intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It doesnt emphasize the types of foods you should eat, but rather when you should eat them. In this respect, its not exactly a diet in the conventional sense but more accurately a sort of nutritional regime. The most common intermittent fasting methods involve 16-hour fasts daily or fasting for 24 hours, twice a week.

2. Plant-Based Eating: Although often confused with veganism, plant-based diets dont necessarily eliminate animal products. This diet focuses on eating plants for the most part, such as fruits, vegetables, nuts, seeds, and whole grains. Plant-based diets also emphasize eating whole foods or foods that have undergone little to no processing and are as close to their natural state as possible.

3. The Ketogenic diet (Keto Diet, Ketofy Diet, Ketosis): Another popular nutrition regime is the keto diet. Its a low-carb, high-fat diet that offers numerous health benefits. In fact, many studies show that this type of diet can help you lose weight and improve your health. Ketogenic diets may even have benefits that include reducing the chances of developing diabetes, cancer, epilepsy, and Alzheimers disease. Here are some of the basics of the keto diet.

Firstly, it shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrates and replacing them with fat in your meal plan. This reduction in carbohydrates puts your body into a metabolic state known as ketosis. Your body then becomes incredibly efficient at burning fat for energy. It even turns liver-fat into ketones, which can supply energy to the brain.

Ketogenic diets can cause significant reductions in blood sugar and insulin levels and there are several versions of the ketogenic diet. However, only the standard and high protein ketogenic diets have been studied extensively.

4. The Primal Diet: This is an eating pattern thats high in protein and fat, low in carbohydrates, and designed to closely resemble the diet of early humans. Like the paleo diet, the Primal Diet is based on the idea that dietary habits diverge too greatly from those of traditional hunter-gatherers.

Advocates of this diet claim that it aids weight loss, reduces inflammation, helps improve sleep, and also improves heart and skin health. In fact, the Primal Diet includes recommendations for more physical activity, mental stimulation, exposure to nature, and regular sleep. It also tends to be less restrictive than the paleo diet, allowing for moderate amounts of coffee, and raw or fermented whole fat dairy. The Primal Diet is based on Mark Sissons book The Primal Blueprint. The diet includes vegetables, fruits, meat, fish, and poultry. It discourages the consumption of grains, heavily processed foods, and refined oils.

5. The MIND diet: It aims to reduce the chances of dementia and the decline in brain health that often occurs as people get older. This diet combines aspects of two very popular diets, the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet. Many experts consider the Mediterranean and DASH diets as some of the healthiest you can follow. Research has shown that they can lower blood pressure and reduce the risk of heart disease, diabetes, and several other diseases as well.

However, researchers wanted to create a diet that specifically helps improve brain function and prevent dementia. Thus, they combined foods from the Mediterranean and DASH diets that had been shown to benefit brain health. For example, both the Mediterranean and DASH diets recommend eating a lot of fruit. Fruit intake has not been correlated with improved brain function, but eating berries has been. Hence, the MIND diet encourages you to eat berries but does not emphasize consuming fruit. It is worth noting that currently, there are no set guidelines for following the MIND diet.

The conclusion

To sum up, nearly all the diets that health experts keep encouraging to have a variety of food groups and moderations. Whereas, diets that restrict what you eat or when you eat it could inhibit keeping weight off in the long run. Remember, anything that seems questionable, probably is. Try to look for any scientific credentials within the question, and see if the diet's name has been attached to any scientific research published in journals. There are no one cap suits all when it comes to diets. So, make an educated decision and stick to it. Happy dieting!

Views expressed above are the author's own.

END OF ARTICLE

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The top 5 diet & nutrition trends of 2020 - The Times of India Blog


Dec 4

Weight Loss: Nutritionist Shares 4 Go-Tips That Beginners Can Bank On – NDTV

Weight loss: Avoid following calorie-restrictive diets and agressive workouts in beginning

If you have just started with your weight loss journey, then this article can be of great help to you. The first few days of any change in life are usually the most difficult ones. You may constantly think of giving up and find it very challenging to adapt to those changes. When you begin with the weight loss journey, both exercising and diet regime may seem difficult to follow. Reducing your calorie intake and trying to move your body after days, weeks and even months of laziness can seem exhausting, especially the first few days.

A lot can be achieved with the help of a few tips and tricks. When it comes to working out, you must always start slow and steady. Give your body the time to adapt to workout and do exercises that challenge you but enable you to do the exercises in the right form.

Speaking of your diet regime, here a few tips that nutritionist Rachel Paul shared on Instagram. These can help you transition to your weight loss diet with the ease.

Also read:Try These Easy Snacking Hacks That Can Keep You Full For Hours

1. Add two cups of vegetables to your meals for volume. Doing so will add more fibre to your meals. Fibre-rich foods can fill you up quickly make you feel full for longer periods of time. They satisfy your hunger while also reducing your appetite.

Add more vegetables to your meals for additional fibre intakePhoto Credit: iStock

2. Add around 150 gms of protein-rich foods like eggs, chicken, lentils or legumes to your lunch and dinner. They will aid muscle build up and will also keep you full. It reduces cravings as well.

3. For those with a sweet tooth, create a dessert plan for the day beforehand. You can have two pieces of dark chocolate, yogurt with honey and cinnamon, a bowl of berries or pomegranate etc. You can also have a small serving of your favourite desserts. Practicing portion control is the key.

Also read:Can Plant-Based Diet Help Boost Metabolism? Here's The Answer

4. Drink as much water as you can. Stick to zero calorie drinks only. Avoid having aerated drinks, fruit juices and even diet soda. All of these drinks are laden with sugar and can disrupt your weight loss regime.

Take less stress and sleep well every day. Both these factors are important for your weight loss regime to work efficiently. Know that the more sustainable your diet and workout plan is, the better it is for you in the long run. Avoid following fad diets and aggressive workouts in the beginning.

Also read:Yoga For Anxiety: Do These 8 Yoga Poses Every Day To Curb Stress, Depression And Anxiety Symptoms

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Weight Loss: Nutritionist Shares 4 Go-Tips That Beginners Can Bank On - NDTV


Dec 4

Demi Adejuyigbe Is Baking Pies and Cakes and Everything Else – Grub Street

Demi Adejuyigbe conjuring Hawaiian pizza. Illustration: Ryan Inzana

Demi Adejuyigbe is a prolific comedian and writer who has written for shows like the Good Place and James Cordens Late Late Show, hosted two popular podcasts, and been called the funniest person on the internet. (Hes known for his musical bits like the annual September 21 videos, an oeuvre that includes his rejected lyrics to Successions theme and an end-credits song for Green Book in the style of Morrissey.) This year, hes been on a baking tear, graduating from cookies to lemon cakes, but its less about perfectly crimped pie crusts for him. The process of cooking is like saying, I am worth spending this time on, and its just good for my own mental health, he says. Thats continued since he joined the writers room for Peacocks new Amber Ruffin Show, and last week he made two types of pies, along with cinnamon rolls and lemon cakes for friends. He ate salmon and turkey, too.

Tuesday, November 24Sat on my couch at 12:05 a.m. eating Double Milk Chocolate Milano cookies. This is not how I expected this diary to begin.

Around nine, I got out of bed for more Milano cookies. Kinda like that one damn Yoda meme about the olives.

Milanos are up there for me. The shortbread is so good and so crunchy, but chewy, and then the chocolate. Unfortunately, Ill be walking around in Albertsons and Ill be like, All right, no junk food, and then Ill see the Milano cookies. Yeah, theyre great. As someone who keeps trying to make different types of cookies, I think thats the cookie I ate so much as a kid those and the thumbprint cookies, the raspberry ones that Im just like, Oh, if I can make those, game over. But I dont have the patience to make them, not the way they do. Maybe one day.

In the afternoon, I cooked salmon for a salad with arugula and honey-lemon dressing and ate a whole sleeve of raspberry shortbread cookies from Ikea. I got those when I must have been trying to replace one of the pieces of my old bed frame, because I was like, I need this thing or I cant sleep in the bed. So I went to Ikea and of course I can never just get the one thing. I walked through the store, and at the end, they have those raspberry thumbprint cookies, and I was like, Yeah, okay, give me some of those.

Absentmindedly ate dried pineapple slices as I put away groceries. Then I had the last bit of salmon from lunch for dinner. Followed by late-night gummy bears.

After midnight, I baked apple turnovers for my neighbors. Our new neighbors, diagonally from us, gave us some cookies as a welcome. A sorry we cant say hi because of COVID thing. They left us a note with the cookies. So to return the favor, I baked them a box of apple turnovers and left them at their place, and they also loved it.

The turnovers are just a hit. Its so fun to make, and everyone is sort of like, Holy shit, you can do this. Im like, Its very easy, but I appreciate being thought of as impressive.

Wednesday, November 25Couldnt eat before 2 p.m. because of a doctors appointment. I spatchcocked and brined my Thanksgiving turkey in the morning and afternoon. This is the first year Ive ever cooked the turkey for Thanksgiving.

I used Samin Nosrats recipe. She mentioned buttermilk brining the turkey, when I was on her podcast with my friend Hrishi Hirway, and how that makes it really juicy, and I thought, Okay, that sounds like the thing to do. I told myself, I know I want to make the turkey this year, because was already in the throes of it it feels like my entire identity has become quietly cooking through the pandemic.. Her recipe sounded very easy, and I saw another from Williams-Sonoma, I think, about buttermilk brining with herbs and spices, and I thought thats gonna be good at bringing out the flavor. But then I also read the recipe too late, and I needed 48 hours for it, and another day or so to thaw the turkey. I didnt have that time. So I looked up another recipe that was for less time, and sort of mixed the three together. Samins was definitely the most helpful in terms of explaining the process and talking about what spatchcocking is.

Ate some fuckin Kit Kats and a few Cadbury chocolate buttons around 4:30 p.m.

For dinner, I made Beyond Meat burgers with apple-jalapeo jelly, roasted garlic and onion, and kale. Ive been an on-and-off pescatarian for probably five years now. I sort of made a pact with myself to be vegan by the age of 30, which is just for climate reasons and the guilt of, well, I dont have a good reason to continue eating meat. Now Ill give myself salmon. I lean on salmon, so much, and shrimp and other fish, but salmons also just the most malleable fish. I end up cooking it a lot. It tastes really good in so many different ways.

Its the kind of thing where every so often Ill eat a hamburger or Oh, my friend is ordering chicken and Ill get some of that, too. Its sort of that laziness transcends my pescatarianism, but when it comes to cooking, I do pretty closely stick to it, except when it comes to the Thanksgiving meal.

From 9 p.m. to 1 a.m., baked mango custard pies, with a graham-cracker crust I needed to cool them overnight from my friends mothers recipe. Specifically, Hrishi, who has been a great friend for so many years. I got to try this mango pie two Thanksgivings ago. It was great. It was a Thanksgiving food that I suddenly made in my head as A Thanksgiving Food. So I decided to make it this year.

I watched Fiddler on the Roof in the meantime. It was a suggestion from a friend. I jokingly called it a Thanksgiving movie, even though its not. But it fits so perfectly in the wheelhouse of things I love. Id never seen it, but watching it, I realized, Oh, I know all of these songs, the dancing is so fun, this movie is so full of joy for the first half. Its so long I dont think I wouldve given myself the opportunity to enjoy it unless I was either sitting in a theater or doing something like baking.

I think because I have a new home I recently moved into, at the same time that I have to cook all this food, I feel very domestic. I keep describing myself as a sort of northeastern Martha Stewarttype Vermont mother. I want gingham patterns everywhere, and I want to cook things and have people come over and get a pie off my windowsill. So I have different friends who are spending Thanksgiving with me, and I asked if there were any drink requests. I was trying to cover the gamut of what weve got. Someone said boozy cider, and I thought that would be nice. So I whipped that up with brown sugar, cinnamon, clove, anise, orange slices, and bourbon.

Last thing I did was make pie crust for another pie and set the dough in the fridge to cool overnight.

Thursday, November 26The turkey had brined for almost 24 hours, so I moved it to the oven to cook for a couple hours.

Breakfast was peanut-butter granola and Chobani strawberry-banana Greek yogurt.

Rolled out the pie-crust dough, cut some nice autumnal shapes, and pre-baked it while watching Grease. Its the movie I saw the most as a kid. I was obsessed with it; they had us do lip-syncing competitions to it at the local mall. I watched it for the first time since being a kid, I want to say, two months ago. The movie still rules. I still think its perfect, despite it being also politically awful in every way. I decided to put it on again as something to have in the background that I could enjoy without paying attention to it.

Once the crust was prebaked, I prepared the filling for the pecan pie off a Dorie Greenspan recipe.

Simultaneously peeled and prepared to bake some candied yams. Three or four years ago for Thanksgiving, another comedian, Jaboukie Young-White, had moved in with me. He lived with me for a year. And he had some friends over for Thanksgiving and they made candied yams and a few other foods that were so good. Ive always valued Friendsgiving more than Thanksgiving, just because Thanksgiving was never a huge thing for me back home. My mom would get a turkey from Popeyes or whatever, and wed eat it. But it wasnt as if we were staunchly about Thanksgiving, and my parents never ask me to come home for Thanksgiving.

Pie finished baking. Looked like shit! My roommate told me it looked fine.

Candied yams were baked, and I was free from my cooking. I absentmindedly ate apples while waiting for my friends to finish cooking.

We had Thanksgiving dinner in my backyard: mango custard pie, turkey, stuffing, candied yams, chicken and dumplings, rolls, spicy cranberry relish, and Brussel sprouts. Way too much food for five people. The chicken and dumplings were my friend Lizs doing. She is from Kentucky; she also made the rolls off a 100-year-old recipe thats been in her family for generations. That was nice, because Im from Texas and it felt very much like a food I wouldve ate growing up.

Around 10:30 p.m., I continued eating this mango pie as we played games and watched Scooby-Doo: Monsters Unleashed. I have to say I ate one whole mango pie. Its delicious.

Friday, November 27I woke up and bit into a Cadbury hazelnut chocolate before even having breakfast.

Around 11 a.m., I had banana-nut granola and Chobani strawberry yogurt.

I offered Thanksgiving leftovers to anyone who wanted some and two friends came by to take me up on that. I offered them all mango pie.

Had a plate of leftovers for lunch. Turkey, stuffing, and yams. The tryptophan in the turkey made me so tired, I napped for like three hours.

At night, my friend came by to paint in the front yard as I baked lemon cakes. I put on Sister Act for us to watch through the window.

For dinner, I made another Thanksgiving plate, this time with no turkey. I wont get fooled again.

Around 11 p.m., the lemon cakes were done, but I decided it was also the perfect time to start baking vegan orange-glazed cinnamon rolls, which was a mistake because they take like two separate periods of 90 minutes to rise before baking. These arent finished until 4 a.m. (and, because I kept pausing it, neither was Sister Act).

Saturday, November 28Woke up and ate graham crackers.

At noon, I ate one of the vegan orange cinnamon rolls (which were made for some friends whoops).

Glazed one of the lemon cakes in preparation for a friend to come and pick it up. In removing the cake from the pan, a bunch of gooey lemon-glazed crumbs gathered and I ate them all like a disgusting little gremlin.

When we had to go into quarantine, I was still enjoying baking, so I would make cookies and wondered what else I could make. I started branching out to lemon cakes and orange cinnamon rolls and all sorts of other things. I realized I really enjoy this time in the kitchen, and I started to realize cooking was a very meditative thing for me. It felt like it sort of gave me time back that I had trouble getting. Part of that is my friend Miel used to tell me that cooking is very good for someone like me because it enriches my self-worth. The process of cooking is like saying, I am worth spending this time on, and its just good for my own mental health. I thought it was baloney back then, but the more that I cook, the more I realize thats exactly what it is.

I made fried rice with carrots, onions, soy sauce, leftover stuffing, and leftover turkey. I have not learned my lesson it knocked me out for another four hours or so.

Around nine, I walked to the corner store to get Gatorade and eat gummy candy. I have a go-to Gatorade color, which is blue. Something about it feel refreshing. I think its Cool Blue, but Im always just like, Gimme the blue one.

Sunday, November 29I woke up and immediately ate gummy candy.

Had peanut-butter granola with Chobani strawberry-banana yogurt.

At noon, a friend swung by to pick up the orange cinnamon rolls and gave me some strawberries he picked up at a farm in return. His girlfriend is vegan, so I thought there was an opportunity to make cinnamon rolls and make them vegan. Cause Id never really made too many baked goods that are vegan, and they turned out really well.

Another friend came by to pick up the lemon cake, along with finally freeing me from all the leftover food I had by taking it to pass out to unhoused neighbors. I think there is something nice about making food and at the end of it having something to share with people, especially during quarantine when its so hard to see anyone. Its just nice to have this thing where I can drop it off at a friends house and have a moment to say hi to them or even show them Im thinking of them. Giving them this thing I spent a lot of time on feels very connecting and enriching and nice. A lot of people feel like its this selfless act, but I think its entirely selfish because I love the process of baking and that I get to give you this thing that you think was a lot of work for me.

I ate a bunch of the strawberries while looking up recipes I could use them in. They were delicious, of course.

Made dinner at 10:30. Beyond Meat burgers again, with the same ingredients as before but additional persimmon and Monterey Jack. Which is wild for me because I decided as a child I do not like cheese and only recently have been like, Oh, maybe cheese can be good in the right circumstances hmmm.

Its such a thing that I feel that whenever I start dating someone this becomes the point of contention. As a kid, I think I had a cheeseburger, I remember it being from McDonalds, that I didnt like. So for years, I was like, Yeah, I dont eat cheese. Its weird, but I dont do it.

Earlier in quarantine, I ordered brisket tacos and they gave me a quesadilla instead and I didnt want to make a stink so I ate the quesadilla. Then I was like, Oh, that was actually really delicious. Even further in the pandemic, I made a grilled cheese off a recipe and it was really delicious and I posted to Instagram saying, I just made and ate my first grilled cheese ever, I wont answer any questions. Everyone was like, Okay, but next time you do it, use mayonnaise. I was like, Shit, this is delicious too. That is also a food I did not really grow up with. I came to know it as a very white people food, and it was not in any dish that I ate as a kid. I didnt really eat sandwiches or anything.

I update my friend every time I make grilled cheese. Now Ill text her and ask, What cheese is good for grilled cheese? What cheese is good with this? Ill try out different cheeses, and its been very fun to open my eyes to one of the most popular foods for the first time, at age 28.

I still dont eat cheeseburgers, but Ill eat cheese pizza, and Ill try to figure out what the difference is. I think maybe its the texture, or how its melted, or how instrumental it is to the meal. I really like Hawaiian pizza. I want to say theres some element of contrarianism involved because I do love it a lot, but I just end up ordering it more because its a thing where everyone says, Hawaiian pizza is so gross. I dont know? Ham is great, pineapple is great, they all taste great together. I think I like it a normal amount, but the fact that people complain about it as if its a controversial food? Its really not. I get a hankering for it every time. I also think it isnt very fun when I order pizza and theres so much tomato sauce and cheese that it melts off. I think whenever its Hawaiian pizza, the cheese and sauce are on there pretty securely. I dont know if theres just less tomato sauce or what. I genuinely am like, This is the best way pizza is.

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Demi Adejuyigbe Is Baking Pies and Cakes and Everything Else - Grub Street


Dec 4

Eating dried fruit can improve the quality of your overall diet, new study finds – PhillyVoice.com

People who regularly include dried fruits in their diet are healthier than those who don't, according to a new study from Penn State University.

Researchers found that on the days study participants ate dried fruits, such as raisins, dates and figs, they consumed more key nutrients than they did on other days.

While this is good news, Valerie Sullivan, a postdoctoral researcher at the Johns Hopkins Bloomberg School of Public Health and a Penn State grad student at the time of the study, saidthis doesn't mean people should consume dried fruit in large quantities.

Dried fruit has 3.5 times the fiber, vitamins and minerals than fresh fruit. It is also higher in calories. In the study, people consumed more total calories on the days they ate dried fruit.

Another concern is sugar intake. Some dried fruits are higher in sugar than others, which is why nutritionists recommend reading labels carefully before consumption.

"Dried fruit can be a great choice for a nutritious snack, but consumers might want to be sure theyre choosing unsweetened versions without added sugar," Sullivan said.

"Portion sizes can also be tricky, because a serving of dried fruit is smaller than a serving of fresh since the water has been taken out. But the positive is that dried fruit can help people potentially consume more fruit because it's portable, its shelf-stable, and can even be cheaper."

The lack of fruit in a diet is a major contributor to certain health conditionslike cardiovascular disease and cancer. However, price, availability and a shorter shelf life can be obstacles for many people.

Only about 24% of females and 14% of males in the U.S. eat the recommended daily amount of fruit, according to the National Cancer Institute.

"Minimally processed forms of fruit, including frozen, canned and dried, have some advantages over fresh fruits," said Kristina Petersen, an assistant professor of nutritional sciences at Texas Tech University and assistant research professor of nutritional sciences at Penn State at the time this work was done.

"They are available year round, are relatively consistent in quality, and can be stored for far longer than fresh. Many are also less expensive per serving than their fresh counterparts."

The study findings, published in the Journal of the Academy of Nutrition and Dietetics, are based on data from 25,590 participants in the National Health and Nutrition Examination Survey.

Participants were asked to report on all the foods they had consumed in the previous 24 hours, including dried fruit. Data was also collected on participants cardiometabolic health including body mass index, waist circumference and blood pressure and their overall diet quality.

Study participants who included dried fruit in their diet were also more likely to have lower body mass index, waist circumference and systolic blood pressure than those who didn't, the researchers said.

Researchers also found that on days the participants ate dried fruit, they consumed more total carbohydrates, dietary fiber, potassium, polyunsaturated fat and overall total calories.

"In our study, people who consumed dried fruits had a higher calorie intake but a lower BMI and waist circumference which suggests they were more physically active," said Penny Kris-Etherton, a Penn State professor of nutritional sciences.

"So, when incorporating dried fruits, pay attention to calories and be sure to substitute out calories from low-nutrient foods for dried fruits to get the greatest benefit of eating dried fruits."

Sullivan said that she found it interesting that the participants tended to eat more total fruit on the days they ate dried fruit than on other days, suggesting that eating dried fruit could boost overall fruit consumption to recommended amounts.

Not sure how to incorporate dried fruits into your diet? Here are some tips from nutrition experts:

Simply add a variety of dried fruits to your cereal or oatmeal in the morning. While raisins and dried cranberries are popular choices, dates and apricots can also give a boost to your morning fuel.

For lunch, sprinkle some dried fruits on top of your salad or just pack a bag of assorted dried fruits to snack on along with your sandwich. A popular salad choice is a mixed green salad with walnuts and cranberries with a slight drizzle of balsamic or raspberry vinaigrette.

If dinner is a stir fry, add some golden raisins or dried cranberries in with your meat and veggies. Add plum or teriyaki sauce for extra flavor.

Dried fruit along with nuts can also be added to side dishes like rice or green beans.

Dried fruits and nuts also make great on-the-go snacks, so always bring along a small serving to nibble on throughout the day.

Elise Compston, a registered dietitian, told Verywellthat darker-skinned dried fruits like prunes, figs and raisins are better choices when looking to cut sugar intake. Portion size is also critical, she said.

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Eating dried fruit can improve the quality of your overall diet, new study finds - PhillyVoice.com


Dec 4

Goodbye, U.S.D.A., Hello, Department of Food and Well-Being – The New York Times

These dysfunctions began long before the decline of the family farm. The U.S.D.A. has long been accused of discrimination in dispensing its services and resources, and of intentionally driving the commercial success and wealth building of white farmers while causing the failure, bankruptcy and land loss of Black, Hispanic, Native American and women farmers and ranchers. A series of legal actions from the late 1990s, including the Pigford v. Glickman and Keepseagle v. Vilsack lawsuits, resulted in settlement agreements that paid millions to eligible class members to compensate them for their discrimination claims against the department.

The U.S.D.A. still reflects the culture of 1862, the year of its creation and of the passage of the Homestead Act, which gave more than 270 million acres of Native American land to white settlers. At the same time, the Morrill Act distributed an additional 11 million acres of appropriated Native land to establish a network of state colleges of agriculture and mechanic arts, a network that to this day serves whites preferentially. (A series of underfunded land-grant universities was established in 1890 and 1994 in a feeble attempt to paper over this federally sanctioned racism.) The result of this social engineering is aggregate assets of around $2.7 trillion, held disproportionately among todays farmers, 96 percent of whom are white.

Theres another sense in which the U.S.D.A. is bound to the past. Large-scale plantation agriculture, a major reason the South seceded from the Union, was a mercantilist economic system. The production of cotton, sugar, tobacco, rice and other commodities drove a web of global trade that enriched profiteers, corporations and nations at a distance from the enslaved people who labored under brutal conditions to generate that wealth. That same model of agriculture cash crops grown primarily for processing or trade rather than for eating, a brutally exploited work force has become the norm, and has been consistently promoted by recent secretaries of agriculture, most stridently by the incumbent, an agribusiness veteran.

That template still benefits mainly the global conglomerates that sell to and buy from farmers, to the great economic detriment of the majority of farmers and their rural communities, and especially to that of the largely immigrant work force that replicates the work of the formerly enslaved, with largely imperceptible improvement in their treatment.

Yet the American model of agribusiness profiting from low value commodities combined with through-the-roof production volume works so badly for farmers that the system is propped up by federal subsidies until recently $15 billion per year that are funneled into the bottom lines of mega-corporations. Since 2018, however, an additional $60 billion of taxpayer money has been splurged on this sector, making it one of the most socialized sectors of the economy.

Continued here:
Goodbye, U.S.D.A., Hello, Department of Food and Well-Being - The New York Times


Dec 4

The Conjugate Method: How to Do It, Benefits, and More – Healthline

The conjugate training method is a weightlifting program thats primarily designed to build strength. Its sometimes referred to as the Westside-Barbell Conjugate Method or Westsides Conjugate Method.

This advanced approach for athletes, bodybuilders, and weight lifters was developed by Louie Simmons, the owner of Westside Barbell Gym in Columbus, Ohio.

It helps build strength with a varied and individualized routine. Aside from building strength, it also aims to enhance muscular endurance and improve your weaker areas.

To fully maximize these benefits, you must consistently follow the correct structure of the training sessions. Read on to learn how to do the conjugate method, how it works, and what its main benefits are.

The conjugate method is a powerlifting training system that consists of variations on these exercises:

You do four training sessions each week, consisting of the following types of sessions:

This method also includes accessory exercises geared toward building strength in your weak areas.

These variations help keep boredom from creeping in and help you learn to challenge yourself in different ways.

The structure of the conjugate method helps people who want to build muscle and strength by utilizing a varied routine that emphasizes maximal strength and explosive training.

Changing up exercises allows you to constantly challenge yourself and work your body in different ways.

To vary your exercises, you can also use:

The conjugate method also allows you to identify and work on building strength in your weaker areas.

This allows you to move past your limitations so you can constantly improve your fitness ability.

In addition to enhancing strength and muscle growth, the variations of the conjugate method also help develop:

The conjugate method may also be beneficial for people with high blood pressure.

According to a small 2020 study, 10 women who did the conjugate method were able to lower their systolic blood pressure.

When you do the conjugate method, you repeat the same movement patterns in slightly different ways.

It involves doing variations of the squat, deadlift, and bench press. This is paired with accessory training thats geared toward highlighting and improving upon your weaker areas, as well as addressing injuries.

The workouts consist of maximum effort and dynamic effort sessions for your upper and lower body. You continually change up the variations of the main lift and accessory lifts, which prevents you from plateauing.

You can vary the main exercise by changing the width of your grip or stance. You can add different bands and chains to the bar for accommodating resistance.

To allow for recovery, wait 72 hours between maximum and dynamic effort sessions. All workouts will include four to six exercises.

Lets take a closer look at what these workouts entail.

Each week, youll have two sessions of maximal effort. These workouts use maximum loads and resistance to build high-threshold fast-twitch muscle fibers.

To do a maximal effort workout:

Keep in mind that your accessory training will depend upon your individual needs. These moves will help you to improve your overall strength and become proficient in your weaker areas.

Once youve moved on from a main move variation, dont repeat it for 4 to 6 weeks. Here are some accessory exercises you can do for a maximum of 3 weeks.

Each week, youll have two dynamic effort sessions that activate your fast-twitch muscle fibers to build explosive power.

Youll use maximum force for a submaximal weight, which allows your body to recruit motor units and fire muscles.

Each session, you can raise the percentage by 5 to 10 percent to get to a new max. Youll do the exercises as quickly as possible while still using good form.

Do the main move variation for 3 consecutive weeks. Each week, you can increase the volume.

The conjugate training technique offers many benefits in terms of strength, which is the main goal of the program.

Its not designed for fat loss or to boost health or fitness ability, though you may still experience some of these benefits. Gaining strength is the main aim of the training system.

Research from a 2017 study points to the effectiveness of a maximum and dynamic effort training program in improving squat press performance.

In this small study, people who did this type of training for 8 weeks showed significant improvement to their one-repetition maximum squat, compared with people who followed their normal workout routine.

The conjugate method is a good option for athletes and coaches who want to create an individual program to target their exact requirements.

Changing up the exercises and choosing your accessory work helps strengthen your specific areas of weakness.

This can be much more effective than following a prescriptive program that doesnt accommodate individual differences.

To get the most out of the conjugate method, try to observe the following diet and lifestyle guidelines.

To meet your fitness goals, follow a healthy eating plan that ensures you get enough calories. This may mean eating more frequently.

Fill your plate with foods containing healthy:

Choose foods that build muscular strength. Here are some foods to include:

Avoid foods that are:

Limit or cut out sugary, carbonated, or alcoholic beverages.

In addition to following a nutritious diet and being consistent with your workouts, its important to follow a healthy lifestyle.

While you may be tempted to push yourself to your limits, its important to listen to your body and take a step back if you experience pain, fatigue, or any type of illness.

Remember to:

The conjugate method is a good option for bodybuilders, athletes, and weightlifters who want to build strength, endurance, and muscle.

The variations in this workout plan allow for endless options to keep your practice fresh and exciting.

By working your body in different ways and making your weaker areas a priority, youll address your limitations and improve your performance.

Stay focused on your goals and consistent in your approach as you work to constantly challenge yourself.

If you experience any severe or long-lasting pain after doing the conjugate method, reach out to your doctor.

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The Conjugate Method: How to Do It, Benefits, and More - Healthline


Dec 4

Team Beef SD to open registration December 6, 2020 – Drgnews

The South Dakota Beef Industry Council is proud to announce that Team Beef South Dakota had an incredible 2020 season with nearly 200 runners and cyclist of all ages! 2020 is coming to a close and that means the SDBIC is gearing up for the 2021 Team BEEF SD season. Registration for the 2021 season will open on December 6, 2020.

Team BEEF South Dakota is a community of runners and cyclists who recognize the nutritional benefits of beef and the vital role high-quality protein plays in their training. The program is designed for South Dakotans who want to promote beef, be physically active and showcase eating beef in a healthy lifestyle. Through the program Team BEEF members receive nutrition education on how best to incorporate beef into their diet during training. They learn that beef is a high-quality protein containing all the essential amino acids the body needs to help with maintenance, repair, and growth of lean muscle mass.

Team BEEF continues to grow and evolve year after year. We have a tremendous group of passionate beef promoters on the team and have seen an increase in family involvement. Family members strive to work on living a healthy lifestyle together as they share the beef story, states Holly Swee, Director of Nutrition and Consumer Information. Swee also says Many people dont realize that on average, a 3-ounce serving of cooked beef provides approximately 175 calories, 10 essential nutrients and nearly 50 percent of the Daily Value for protein. Research shows that exercise is more effective when paired with a higher-protein diet.

Team BEEF S.D. members are actively promoting beef through the program both within and outside our state boarders.

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Team Beef SD to open registration December 6, 2020 - Drgnews


Dec 3

Healthy Carbs to Add to Your Diet | INTEGRIS – Integris

It's easy to see from television commercials, magazine spreads and internet articles why you may think carbohydrates should be blacklisted from your meals. In a time where you're used to hearing low-carb diets for this or low-carb diets for that, the truth is, your body needs carbohydrates.

But, not all carbs are created equal. The type of carbohydrates you consume is more important than the amount you consume. In other words, think quality over quantity. To help set the record straight, we're here to explain how carbohydrates work, outline which healthy carbs you can add to your diet and provide easy recipes to try at home.

Many of the foods and drinks you consume contain carbohydrates, a macronutrient that plays a critical role in how your body functions. When you eat, the carbohydrates break down and enter your blood as glucose during the digestion process. The glucose helps fuel your body's cells to carry out everyday activities.

Carbohydrates, which consist of sugar, starch and fiber, occur naturally and are added to processed foods. When you think of carbs, your brain may picture unhealthy foods. But, you'll find carbs in fruits, vegetables, nuts, grains, seeds and foods such as beans.

Sugar is a simple carbohydrate, meaning it breaks down faster in your bloodstream. That's why sugar rushes exist where you feel a short burst of energy.

Many simple sugars, including candy, syrups and non-diet sodas, come from added or refined sugars that contain calories and little nutritional value. On labels, check the ingredient list for sucrose (table sugar), fructose (fruit sugar) or lactose (milk sugar). These are fancy chemical names for different types of sugar.

Meanwhile, starch and fiber are complex carbs that have several sugar units bonded together. Your body needs more time to break down these complex carbs; thus, the energy produced is longer lasting. You'll find complex carbs in starchy vegetables, whole grains, high-fiber fruits and dried beans.

This is where we can debunk the "all carbs are bad for you" myth. In short, you can classify any complex carb as a healthy carb.

Why? It goes back to how your body processes carbs. The length of time it takes your body to turn carbs into glucose is called the glycemic index. Complex carbs are low on the glycemic index, signifying a longer digestion process. Conversely, simple carbs are high on the glycemic index.

Your body's craving for carbs isn't so much about the sweet taste of a chocolate chip cookie or the satisfaction of salty french fries as it is about the need to boost your blood sugar. But, soon enough, your body runs out of fuel and needs more carbs, which is why you can feel hungry or sluggish after eating fast food or desserts.

As the name suggests, processed or refined foods are stripped of their nutrients and fiber. Complex carbs aren't refined and are full of starches and fibers your body uses for energy.

For example, bread or pasta made from whole grains take longer to digest since the grain is whole and not already separated. The longer the process takes to break down into a simple carb, the longer you'll feel full. This explains why high-fiber foods are more satisfying.

You can think of complex carbs in three categories: high-fiber fruits and vegetables, whole grains and legumes. While you can get complex carbs from fruit and vegetable juices, you should opt for the whole version whenever possible.

Generally, you should steer clear of a diet high in simple carbs, but avoiding them altogether isn't as easy as it sounds. You'll find lactose in milk, but that doesn't mean you should cut cereal, yogurt and other dairy products out of your diet. Enjoy them in moderation or opt for low-fat versions such as skim milk or part-skim cheeses.

Fruit contains simple sugars, but the fiber in each serving boosts the nutritional value. You may not enjoy the texture of edible fruit skins, but they're a great source of fiber. Leave your apple or pear skin on the next time you eat breakfast or fix a snack.

As for whole grains, swap your white bread, rice and pasta for products that list wheat, rye or another whole grain as the main ingredient. Making sandwiches with 100 percent whole-grain bread is a good start. If brown rice isn't for you, you can try quinoa or wild rice as a side dish. For breakfast, opt for a high-fiber cereal or a bowl of steel-cut or old fashioned whole oats with yogurt or fruit.

Legumes, such as nuts, beans and lentils, carry a dual benefit of providing carbs and protein. They also contain several nutrients, such as potassium and iron. Chickpeas, also known as garbanzo beans, are versatile enough for you to feature in an entree or serve as a side dish.

Some snacks can be good for you, too. Popcorn is a complex carb and has health benefits when eaten without added butter or salt. The kernels come from corn, the same type you eat off the cob or buy frozen or in a can. Viewed as a starchy vegetable when eaten whole, corn is actually a grain.

Switching to a diet full of healthy carbs and avoiding simple sugars and refined carbs may seem boring, but it doesn't have to be. You can still eat well by simply making a few modifications. Here are some quick and easy recipes that incorporate healthy carbs such as chickpeas, oats, black beans and whole wheat tortillas.

Healthy carbs should fill up anywhere from one-half to two-thirds of your breakfast, lunch or dinner plates. This diagram from the Healthy Eating Plate shows vegetables and whole grains should account for most of your meal. This means load up on starchy vegetables, beans or lentils or a whole grain such as brown rice or quinoa, which is a seed even though it resembles rice and other grains.

Regardless of age, the Dietary Guidelines for Americans (DGA) recommends taking in carbs that amount to 45 to 65 percent of your daily caloric intake. This is further proof carbs aren't evil as long as you're putting healthy ones in your body. Everyone should consume at least 130 grams of carbs each day. That's the baseline to maintain healthy functions.

The range of calories the DGA recommends in a day varies by age 1,000 for children ages 1-3; 1,600 to 1,800 for teens; and anywhere from 1,600 to 2,000-plus calories for younger and older adults. For example, somewhere between 900 and 1,300 calories should come from carbs if you abide by a 2,000-calorie diet. That adds up to 225 to 325 grams.

Sticking to these guidelines may prove to be helpful in the long run. The dietary fiber found in whole grains is often associated with a strong heart and digestive health. It can also help regulate your weight by preventing overeating and constant snacking.

According to the American Heart Association, excess amounts of simple sugars can raise triglyceride levelsover time and lead to heart disease, diabetes and liver problems.

If you have further questions about carbohydrates or you're considering modifying your diet, connect with an INTEGRIS Health primary care physicianto learn more about how to implement changes.

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Healthy Carbs to Add to Your Diet | INTEGRIS - Integris


Dec 3

How to Lower Blood Pressure Naturally through Diet and Exercise – The Beet

High blood pressure is so common these days that almost half of American adults have it. While medication may be necessary, there are lifestyle habits that can help bring it under control, including eating most or all of your diet from plant-based foods such as vegetables, fruits, legumes, whole grains like oats, nuts, seeds and pretty much anything you can find in the produce aisle. You also may want to limit your intake of red meat, dairy and eggs. Here is the whole story, and how these foods work to bring down that blood pressure that's increasing your risk of stroke and other life-threatening conditions.

If you or someone you love has recently been diagnosed with high blood pressure, the only consolation may be that you're not alone. An unprecedented 45 percent of all American adults have hypertension, the technical term for elevated blood pressure. according to the Centers for Disease Control and Prevention (CDC).

While medication is often the first line of defense, it may only be necessary for a short time, ifyou take the necessary steps to alter your lifestyle.Thats because you can lower and even reverse high blood pressure with the help of plant-based foods and other lifestyle habits such as daily exercise, even simply walking in the morning. Heres how to do it.

Just a few years ago, you might have thought high blood pressure was something you didnt have to worry about until you were older. That's no longer the case. High blood pressure is hitting almost every age group, even kids, teens, and young adults, according to Dana Simpler, M.D., primary care practitioner and board certified internist with Mercy Medical Center in Baltimore, Md.

Blame the modern American lifestyle, and diet,for driving up blood pressure in younger people. The American lifestyle is progressing in the wrong direction, says Andrew Freeman, M.D., cardiologist with National Jewish Health in Denver, Colo., whos been dubbed the Vegan Cardiologist. Not only are people under more stress, theyre also eating poorly younger in life, theyre not physically active, and theyre heavier than ever. All of these factors contribute to high blood pressure.

Surprisingly, the cause of high blood pressure changesas we age. When Simpler sees high blood pressure in youngerpatients, its often because of their being overweight. Yet blood pressure increases with age, and thats related more to what people are eating, namely the standard American diet, as opposed to weight, she says.

Chances are you may have high blood pressure and not even know it, according to the CDC which is why itis called the silent killer. Left unchecked and untreated it can get out of control, Simpler says, andhave devastating consequences. High blood pressure is damaging to the cardiovascular system and can lead to heart failure, heart attacks, strokes and kidney failure.

Thats why you need to get your blood pressure checked regularly, Simpler says. If youre not overweight, check it yearly after age 40. If, however, you are overweight, start getting it checked now, no matter what your age.

How high is too high? Whats considered healthy blood pressure has been a moving target in recent years, but in general, ideal still remains 120/80 mm Hg. If its 140/90 mm Hg, you should be on medication, Simpler says.

Fortunately, lifestyle strategies can help you keep blood pressure at that optimal level or even work to lower it. Yet do note: If youre currently taking blood pressure medications, work with your doctor to wean yourself off of them under his or her supervision. The effect of these lifestyle changes can be quick, and they need to be done under the supervision of a physician, Dr. Andrew Freeman, the cardiolgist says.

One of the most effective things you can do is shift your diet toward plant-based foods, especially if youre still eating a standard American diet comprised of red meat, dairy and daily animal products and processed foods. Theyre high in fat, sugar and salt, which can increase blood pressure, Simpler says. In fact, one study from JAMA Internal Medicine found that compared with meat eaters, vegetarians tended to have lower blood pressure.

Instead, focus exclusively or almost exclusively on a whole-food, plant-based diet. The evidence is clear that people who are near vegan get most or all of the same health benefits as people who are perfectly vegan, Simpler says, adding, though, that this doesnt include vegan junk food which can still be loaded with unhealthy ingredients and push blood pressure up. If you are going to eat animal products, limit them to under five percent of your diet.

By eating plants, youll dramatically cut your salt (fat and sugar, too) intake and increase your potassium intake, which can counter the effects of blood pressure. Freeman says.

Potassium has been shown to lower blood pressure, according to research published by the American Heart Association, since potassium counteracts the effects ofsodium in the bloodstream and reduces the tension in the walls of the blood vessels.

Eat high-potassium foods like bananas, kiwi, potatoes andavocados, which are high in potassium. Simpler recommends shooting for about 4,000 milligrams a day (a banana has about one tenth of that). Other high-potassium foods are Honeydew melon and cantaloup, mushrooms, sweet potatoes and beans.

Next, add in nitrate-rich foods such as dark leafy greens and beets, which help your body producenitric oxide, which helps relax the arteries to normalize blood pressure. Aim for at least two cups of leafy greens per day, more if you can tolerate and desire it, Simpler says.

Other foods that benefit blood pressure are berries, and in a study of 34,000 people with hypertension, those who at the highest levels of anthocyanins, found in blueberries and strawberries, reduced their high blood pressure risk by 8 percent.

Garlic has been shown to lower blood pressure, and a studydivided subjects with hypertension into seven groups and the one group that ate the most amount of garlic also saw the greatest improvement in their blood pressure over 24 weeks.

Hibiscus tea has been shown in studies to help lower blood pressure,due to its high antioxidant content, saysSimpler. She recommends cold steeping hibiscus tea in eight to 16 ounces of cold water for five minutes.

If you want to avoid the meds, then make sure youre logging 30 minutes of breathless or cardio exercise a day, which studies show can prevent and improve high blood pressure, Freeman says. Onestudy from the journal Hypertensionfound that women who met physical activity guidelines of 30 minutes of moderate activity (mainly through walking) per day had a significantly lower risk of developing high blood pressure. Choose any activity you enjoy but just work hard enough that you lose your breath. Then quell stress by engaging in whatever helps you ease your worries, whether thats meditating, walking your dog or listening to music.

By following these strategies, you should see improvements in your blood pressure within a few days to a few weeks.

More here:
How to Lower Blood Pressure Naturally through Diet and Exercise - The Beet



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