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My friends, winter is coming. Between flu season and being in the midst of a global pandemic, its really easy to get sucked into the fear narrative, get angry at the behaviors of others, and feel powerless to do anything.

Realistically, none of us can control other peoples behavior. We cant stop people from having big family gatherings, packing bars or attending large events. We cant control whether or not people practice social distancing or mask wearing, either.

But, do you know what you can do? You can be cautious with your own behavior and you can take control over your own health and build resiliency. Because, real talk, many of us will contract COVID-19 or influenza. Its our job and our responsibility to make sure our health is in tip-top shape so that our immune systems can tackle any virus that comes along.

So, how does someone go about building resilience? These are the top five strategies I use with both myself and my patients.

Take out the dietary trash. Food plays a huge role in, well, everything! Generally, I advise patients to eat food that looks like it did when it came from the farm. Or at least as close as you can get. If you need a chemistry degree to read a food label, look for something that is closer to real food, because what you have in your hand is too processed. Soda (regular and diet) and sugary foods need to go out the door, too. And alcohol has been a big problem for many people ever since our movements have been more restricted by the pandemic. It needs to be used minimally, if at all.

Get moving. Body composition plays a large role in the inflammatory and immune response. Adipose (fat) cells are, by nature, more inflammatory and people with a lot of adipose tissue will have a poorer response to both influenza and COVID-19 infection. Building muscle and losing fat can be a huge benefit for the immune system and pretty much any system in the body. There are a few exceptions, but I recommend at least a few sessions with a personal trainer for patients so that they dont injure themselves in the pursuit of fitness. Luckily, we have many fantastic personal trainers in Flagstaff who can get you off the couch and moving.

Modulate your stress response. Feeling fearful and stressed can contribute to depression and anxiety, tank the immune system, and contribute to weight gain. Those fight or flight hormones arent designed to be elevated all the time, but we have a lot of tripwires in our world that will trigger stress and fear. Common triggers are social media, news intake, school and work. Take a good look at your triggers, because some are controllable and some arent. Do you need a social media fast? News diet? Or do you need to see a counselor or other health professional to learn some tools to manage how you respond to work or school stress?

Socialize. We humans are social animals and our immune systems know it! Too much time alone isnt healthy for humans and there are safe ways to socialize in the midst of a pandemic. I have heard some great ways that my patients have been able to get creative and see family and friends safely. Being outdoors and distanced is a pretty simple and relatively safe way to maintain those vital connections.

Targeted nutrients can help. I cant recommend nutrients in this article, but I do recommend nutrients for patients if they have any gaps in their diet or they need specialized support. I do a detailed intake on patients before putting them on supplements or medications. But, I will say this, because I can never say it enough: You cant out-supplement or out-medicate a poor diet and lifestyle.

I want to finish this article by telling you about a patient I recently saw who really impressed me as an example of building resilience by taking a few simple steps. I saw this patients annual blood work results before she came in for her visit and her labs were greatly improved over the previous years labs. Her inflammatory markers were lower, her Vitamin D levels were improved, and her blood sugar had decreased. I was excited to speak with her and hear what changes she had made. When she got to my office for her physical, I found she had lost 50 pounds! Want to know how she did it? She cut sugar, including soda, out of her diet and started walking every day. Thats it. Those two simple changes she made drastically increase her chances of surviving COVID-19 or influenza if she ends up being exposed. I know you can get your health house in order and build resilience, too! FBN

By Amber Belt, ND

Amber Belt, N.D. is a naturopathic physician with sharp regenerative injection skills, a roller derby enthusiast, a business owner, an animal lover and a Flagstaff devotee. She has been performing regenerative injections for 12 years and can be contacted via aspenmedcenter.com or at 928-213-5828.

Link:
Building Resilience: Five Simple Steps to Thrive - Flagstaff Business & Online News | Northern Arizona Local Newspaper - Flagstaff Business News

Andy Shearer| Middletown Transcript

I graduated from high school in 1981 (yes, kiddies, we did have high schools in the last century). When I graduated, I weighed 122 pounds. No, the football coach never approached me about being the guy who sprinted out to grab the kicking tee.

After four years of college athletics and development, I had risen to a whopping 128 pounds. My dream of someday being used as an anchor on a hot air balloon was also dead, never to be realized. I cant say my college diet was healthy, but it was caloric. In 1986, a dunk-tank measurement tagged my body fat percentage at 5.9%.

At present, my weight ranges somewhere between 136-140 pounds, depending on where I am in my strength work, training, hydration plan and racing cycle. I am painfully aware that my chemical composition isnt what it once was, meaning Im probably less muscle and more … not muscle. But at 5-feet-8 (or slightly less, depending on the weight of gravity that day), Im still firmly just below the A.M.A. optimal range.

I do not share this information with you in order to pretend to be a skinny mini. Rather, I share this as the reality of my athletic life for the past 44 years. It is a lifestyle, not necessarily a conscious effort. I also realize I am extremely fortunate that I do not have to battle the scale regularly.

But healthy is healthy (or is it healthful is healthful?). And my 43+ years as a runner has provided me with a healthy attitude about my weight. I have never sought out a scale in order to check my weight or my health. Other than the regular wellness trips to the doctor, I personally wish all scales would disappear.

Too often, we rely on the wrong feedback to determine our wellness. A few years ago, I met a former NFL lineman, who had played for the New Orleans Saints for seven years. His playing weight was close to 300 pounds, and he hadnt slimmed down much from that orbit. He was managing a culinary school! Regular checks indicated his blood pressure, cholesterol, resting heart rate, and other factors were all VERY good. He exercised regularly, ate pretty well (meaning VEGETABLES), and slept 7-8 hours every night. He was healthy AND healthful.

The other side of that coin is that running 30, 40, 50 miles per week does not immunize you from risk factors you may have inherited or even developed. Do you know how often I get ribbed about Jim Fixx? For those of you unaware of Mr. Fixx, just use the Google. He wrote two huge-selling books about running in the 70s and 80s, then dropped dead from a heart attack while out… running.

The scale, especially for young athletes, is an awful tool. Coaches who insist you weigh in weekly should be banned from the ranks of coaching (wrestling and football perhaps can get a pass, but then lets talk about healthy, healthful habits, shall we). The equation is about ALL of our habits, not just our caloric intake versus outgo. What do those calories look like? Are we drinking enough water? Fruits, vegetables, lean proteins, sleep, exercising, reducing stress on our minds and bodies … the list goes on. Quite frankly, unless your doctor says you have a medical need to do so, stay off your scale or, better yet, throw it away!

About 10 years ago, I consulted with a Registered Dietitian (my good friend Irene, who loves cookies). She asked me to keep a written diary of my actual daily intake (not my imagined one) for a five-day period. She reviewed my habits, stated it was a good thing I ran as much as I did (eating 3,200 calories a day will do that) and then tweaked how and when I ate, not necessarily what I ate. She did make some suggestions for alternatives.

This consultation had nothing to do with my weight and everything to do with my running health and long-term health. Knowing my blood pressure, resting heart rate, and cholesterol level, along with having baseline information about my blood counts, and yes, even occasionally my weight (like, annually) will keep me firmly in-the-know.

Be healthy AND healthful. Unless weight is the problem, its not the problem. And only your doctor and the folks who operate hot air balloon rides can tell you the real skinny.

I hope to see you on the roads, tracks and trails.

Former standout Lock Haven University runner Andy Shearer is a member of the Middletown Athletic Club, the Greater Philadelphia Track Club and USA Track and Field.

Read the original:
Thoughts on the Run: A weighty subject - Middletown Transcript

Scientists have completed large-scale tests on a new type of five-minute urine test that measures the health of a person's diet, and produces an individual's unique urine 'fingerprint'.

Scientists at Imperial College London in collaboration with colleagues at Northwestern University, University of Illinois, and Murdoch University, analysed levels of 46 different so-called metabolites in the urine of 1,848 people in the U.S.

Metabolites are considered to be an objective indicator of diet quality - and are produced as different foods are digested by the body, say the research team, who published their findings in the journalNature Food.

The work was funded by the U.S. National Institutes of Health and Health Data Research UK.

Dr Joram Posma, author of the research from Imperial's Department of Metabolism, Digestion and Reproduction said: "Diet is a key contributor to human health and disease, though it is notoriously difficult to measure accurately because it relies on an individual's ability to recall what and how much they ate. For instance, asking people to track their diets through apps or diaries can often lead to inaccurate reports about what they really eat. This research reveals this technology can help provide in-depth information on the quality of a person's diet, and whether it is the right type of diet for their individual biological make-up."

The findings revealed an association between 46 metabolites in urine, and types of foods or nutrients in the diet. For instance, certain metabolites correlated with alcohol intake, while others were linked to intake of citrus fruit, fructose (fruit sugar), glucose and vitamin C. The team also found metabolites in urine associated with dietary intake of red meats, other meats such as chicken, and nutrients such as calcium. Certain metabolites were also linked with health conditions - for instance compounds found in urine such as formate and sodium (an indicator of salt intake) are linked with obesity and high blood pressure.

Professor Paul Elliott, study co-author and Chair in Epidemiology and Public Health Medicine at Imperial said: "Through careful measurement of people's diets and collection of their urine excreted over two 24-hour periods we were able to establish links between dietary inputs and urinary output of metabolites that may help improve understanding of how our diets affect health. Healthful diets have a different pattern of metabolites in the urine than those associated with worse health outcomes."

In a second study also published inNature Foodby the same Imperial team, in collaboration with Newcastle University, Aberystwyth University, and Murdoch University and funded by the National Institute for Health Research, the Medical Research Council and Health Data Research UK, the team used this technology to develop a five-minute test to reveal that the mix of metabolites in urine varies from person to person.

The team says the technology, which produces an individual's urine 'fingerprint', could enable people to receive healthy eating advice tailored to their individual biological make-up. This is known as "precision nutrition", and could provide health professionals with more specific information on the quality of a person's diet.

Dr Isabel Garcia-Perez, author of the research also from Imperial's Department of Metabolism, Digestion and Reproduction explained: "Our technology can provide crucial insights into how foods are processed by individuals in different ways - and can help health professionals such as dieticians provide dietary advice tailored to individual patients."

Dr Garcia-Perez added that the team now plan to use the diet analysis technology on people at risk of cardiovascular disease.

The researchers say this urine 'fingerprint' can be used to develop an individual's personal score - called the Dietary Metabotype Score, or DMS.

In their experiments, the team asked 19 people to follow four different diets - ranging from very healthy (following 100 per cent of World Health Organisation recommendations for a balanced diet), to unhealthy (following 25 per cent WHO diet recommendations).

The team found that people who strictly followed the same diet had varied DMS scores.

The team's work also revealed that the higher a person's DMS score, the healthier their diet. A higher DMS score was also found to be associated with lower blood sugar, and a higher amount of energy excreted from the body in urine.

The team found the difference between high energy urine (i.e. high DMS score) and low energy urine (low DMS score) was equivalent to someone with a high DMS score losing an extra 4 calories a day, or 1,500 calories a year. The team calculate this could translate to a difference of 215g of body fat per year.

The next step is to investigate how a person's urine metabolite fingerprint may link to a person's risk of conditions such as obesity, diabetes and high blood pressure. Professor Gary Frost, co-author of the research and Chair in Nutrition and Dietetics at Imperial said: "These findings bring a new and more in-depth understanding to how our bodies process and use food at the molecular level. The research brings into question whether we should re-write food tables to incorporate these new metabolites that have biological effects in the body."

Professor John Mathers, co-author of research and Director of the Human Nutrition Research Centre at Newcastle University said: "We show here how different people metabolise the same foods in highly individual ways. This has implications for understanding the development of nutrition-related diseases and for more personalised dietary advice to improve public health."

View post:
Urine test reveals quality of your diet -- and whether it's the best fit for your body - Jill Lopez

On Thursday, Oct. 29, beloved singer-songwriter LeAnn Rimes wrote a deeply personal essay for Glamour Magazine, in which she detailed her personal experience with psoriasis, including photos of her most recent flare-up. Interestingly, 2 to 3 percent of the world's population struggle with the autoimmune disorder, and Rimes effectively made readers affected by the skin condition feel as though they aren't alone.

As previously mentioned, psoriasis is an auto-immune disorder which means your immune system accidentally attacks healthy skin cells but dietitians have come to believe there could be food triggers for psoriasis. Keep reading for everything we know regarding the possible foods that may lead to itchy, painful flare-ups.

Studies have shown that certain foods may be detrimental to those who suffer from the ruthless skin condition, so if you're one of millions with psoriasis, we suggest avoiding from foods that Healthline has deemed potential psoriasis flare-up triggers. Red meat especially beef as well as dairy and eggs have been reported as triggers, in addition to gluten, processed foods, "nightshades" (including tomatoes, potatoes, eggplants, and peppers), and alcohol.

Instead, the health site suggests fruits and vegetables, as they have antioxidants and anti-inflammatory properties, as well as healthy fats, heart-healthy oils such as olive, coconut, flaxseed, and safflower oil, and nutritional supplements. It also suggests trying out the Dr. Pagano diet, which limits grains, avoids red meat, and promotes high consumption of fruits and vegetables. Gluten free and vegan diets also may help with the condition.

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Veganism may help with psoriasis, because it mostly includes anti-inflammatory food. As per Everyday Health, registered dietitian Deirdre Earls has followed a vegan diet for years, which has largely managed the flare-ups she's experienced since she was 10 years old.

I drastically changed my diet. I took all of the Diet Coke, all of the ultra-processed stuff out, and then I replaced it with simple, whole, mostly plant-based foods. Within six months, my skin had cleared, she said.

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On her lifestyle blog, Soul of EverLe, the musician wrote a drool-worthy post detailing her undying love for stuffed avocados, which highlighted a recipe including tofu and broccoli. Needless to say, we'd love to be Rimes' sous-chef.

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Excessive amounts of stress (which could be triggered by the coronavirus pandemic), as well as inclement weather, may also lead to psoriasis flare-ups, which are two things to consider while taking preventative measures, though low-inflammatory diets could ultimately be the answer. And while you may want to consult a doctor before switching to a vegan diet in the name of clear skin, doing so could certainly benefit you, and the environment, too.

See original here:
Are There Food Triggers for Psoriasis? Studies Show There Might Be a Few - Green Matters

A balanced and nutritious diet for your child is important for so many different reasons. Sure, food nourishes the body and provides energy to grow and explore, but learning what to eat (plus when and how much) is an important aspect of developing and reaching milestones.

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Nutrition during preschool years is an opportunity for parents to teach kids about healthy food options, plus it helps prepare kids for the next big step: kindergarten.

Pediatric dietitian Jennifer Hyland, RD, CSP, LD, shares some suggestions for good nutrition during preschool years, ages 4 to 5 and how to raise a healthy eater.

By the time your child reaches preschool, they should be (for the most part) able to feed themselves. Your child should be eating from each of the food groups: grains, vegetables, fruits, milk and meat.

As a parent, its important to always offer different choices for your child to eat and to set a good example of healthy eating. Offer your child new textures, colors and tastes to keep food appealing and fun.

Your job is to decide what foods are offered and when and where they are eaten. Plan regular meals and snacks and make sure to give your child enough time to eat. Let your child decide which of the foods offered he or she will eat and how much to eat.

Day-to-day and meal-to-meal appetite changes are normal, so try not to get too hung up on that, says Hyland. Its important that you dont make your child clean his or her plate at every meal. Whats most important is to offer food on a schedule and try to stick to that.

Generally, a preschooler should be eating between 1200 and 1600 calories per day. However this will vary based on gender, weight and height, as well as activity level. Parents should discuss overall calories with a doctor or registered dietitian.

I do not generally recommend counting calories for children, rather focusing on offering a varied diet and instilling positive eating behaviors overall, says Hyland.

About 6 servings each day.

At least 5 servings each day (2 fruit and 3 vegetable).

About 3 servings each day.

2 to 3 servings each day.

3 to 4 servings each day.

Added sugars: The goal should always be as little added sugars as possible

Its important to be careful with foods that can cause choking.

Hyland recommends avoiding:

Always cut up foods into small pieces and watch your child while they eat.

Also, your child may have some food allergies, so its important to keep tabs on what theyre eating, how much and how they react to it. The most common food allergies are milk, eggs, peanuts, soybeans, wheat, fish and shellfish.

If you think your child might have a food allergy, talk with your doctor to be sure.

It can be tough when youve got a picky eater on your hands, especially if theyre preschool age. Parents should be mindful about offering kids new foods one at a time, and remember that children may need to try a new food 10 or more times before they accept it!

Continue to offer the food on your childs plate when its served at a meal, even if they have tried it in the past. It may only be a matter of time before they try again and decide to like it.

Here are more tips for managing a young picky eater:

Its important to talk with a registered dietitian or your doctor about your childs weight to decide if he or she really is gaining too much. Also, keep in mind that often a child will gain weight before a growth spurt.

Here are a few tips to help prevent too much weight gain:

Keep this things in mind as you continue to work with your preschooler and teach him or her about healthy eating:

Read more here:
What Should My Preschooler Be Eating? - Health Essentials from Cleveland Clinic

If you have been noticing that your hairline has been receding for a while now, or you have more hair in the brush than usual, incorporating more wholesome, plant-based foods into your diet can help promote hair growth and stronger, healthier hair from the follicle up.

The link between healthy hair and our diet is stronger than we often realize and by making a few changes hair loss prevention and even reversal can be achieved. Foods to integrate into our diet are rich in vital nutrients like biotin, zinc, and protein, says Trista K. Best, MPH, RD at Balance One. These foods also have additional benefits when added to the diet like reducing cholesterol from their fiber content and balancing blood pressure because of their potassium.

To find out what foods to focus on, we tapped nutritionists for their top picks. We dont know about you, but were definitely adding all of the below to our next Instacart order. Join us?

1. Sweet Potatoes

Our favorite lazy dinner side has long been a baked sweet potato with a smidge of mustard or dollop of plant-based butter, even though everyone who eats said masterpiece seems to think making it requires five-star culinary schools and tools beyond an oven and a piece of tinfoil. Now, we have a feeling were going to be eating this low-effort dish with even more frequency:

One food in particular that meets all of [the criteria I discussed above] is sweet potatoes. This root vegetable is versatile, tasty, inexpensive, and packs a ton of health benefits, notes Best. Because of its versatility you can easily use it as the base of any meal in traditional baked form or as a base of baked fries, she offers, adding that sweet potatoes also make a welcome, filling ingredient to any vegan stew.

2. Beans and lentils

"Why do these nutrient-dense foods work wonders for hair growth? Its all in the protein. Insufficient protein intake can sometimes result in reduced hair growth and even hair loss. Enjoying a balanced diet and including protein-rich foods like beans and lentils can help grow healthy, strong hair, shares the Desi~licious RDShahzadi Devje, MS, noting that protein are the building block of your hair follicles.

Not to mention, [such protein-rich foods] can also help reduce damage and dryness. Keep in mind that too much protein, known as protein overload, is equally damaging as too little for your hair. Excessive amounts of dietary protein may add extra weight to your hair, compromise the moisture balance, and result in brittle hair that is prone to breakage.

For a primer on beans, check out 7 easy recipes you can make with a can of beans.

3. Hemp seeds

This suggestion from Bansari Acharya, MA, RDcouldnt have come at a better time as we've been on a bit of a kick with adding hemp seeds to our green protein powder smoothieas of late.

Hemp seeds are an extremely nutritionally dense food item that can promote hair growth. They contain essential nutrients in it such as omega-3 fatty acids which have been linked to promoting hair growth by reducing the inflammation in the hair follicle. says Acharya. In addition, hemp seeds are an excellent source of protein (just two tablespoons contain a whopping 10 grams of protein) and are one of the few vegan foods that contain all essential amino acids which make them a complete protein. Like Devje stressed above, Acharya emphasizes how crucial getting adequate protein is for hair growth.

Add hemp seeds to smoothies for a nutty flavor boost, or sprinkle them over your oatmeal or dairy-free yogurt.

4. Spinach

Who knew that Popeyes favorite was such a winner in the hair growth department? Spinach is another nutritious vegan food that is great for hair growth. It is a rich source of nutrients vitamin A, vitamin C, folate, and iron. All of these nutrients, especially iron, are needed in the healthy growth of hair follicles, comments Acharya, noting that the most health effective way to reap all of the greens nutrients is by eating it raw in salads, smoothies, and the like.

5. Pumpkin

Pumpkin is good for so much more than just that pumpkin-chocolate marble cake when sweets cravings arise. Pumpkin is a boon for encouraging hair growth thanks to its ample amounts of vitamin A. Pumpkins, a rich vitamin A source, can prevent deficiency symptoms, leading to hair loss. Besides being a requirement for hair growth, vitamin A also aids your skin glands to produce sebum, an oily substance that moisturizes your scalp to keep your hair healthy, explains Devje.

Personally, we could totally eat canned pumpkin straight with a spoon, but while its still available, pick up some fresh pumpkins to roast in the oven with spices like cinnamon, turmeric, and ground ginger for a nourishing side dish. Or cube up some cooked pumpkin and mix it into your favorite stir fry recipe.

6. Vitamin D-rich foods such as mushrooms and fortified plant-based milk

One vitamin that consistently has been shownto help with hair loss is Vitamin D. Low Vitamin D has been associated with alopecia areata (sudden hair loss) and premature gray hair and loss, shares Jackie Elnahar RD, Esq., founder of TelaDietitian, a tele-nutrition platform that is now part of Teladoc Health.

Although the exact mechanism is not known, Vitamin D can help stimulate the hair follicle to grow. Supplementation of Vitamin D has been shown to improve hair loss and can be a safe recommendation under a physician's supervision. Most naturally occurring sources of vitamin D hail from animal products, but for plant-based options with vitamin D, Elnahar recommends adding fortified almond or coconut milks to your diet, or eating mushrooms such as Portobello, maitake, morel, chanterelle, oyster, andshiitake, which all contain natural levels of vitamin D that gets activated when they are exposed to sunlight.

See more here:
The 6 Best Plant-Based Foods to Promote Hair Growth, from Experts - The Beet

5 Questions. 5 Answers. Take Five is a short and sweet intro to SHE Media Partner Network members.

Everyone needs a friend who is always willing to try new things. When it comes to food, LA Dunn fits the bill. Years ago, when body inflammation left her in constant pain, she took a chance on plant-based eating and hasnt looked back since. Today, her blog Black Girls Eat is a one-stop-shop for easy, plant-based recipes, reset food plans, and more.

Im your homegirl walking through the supermarket with you. I created Black Girls Eat so that I could be an ambassador for plant-based nutrition for my community. Keep scrolling to learn more about how BGE got its start, why the BlogHer Food speaker is a fierce advocate for plant-based living in the Black community, and the veggie that tastes like an apple and a cabbage had a baby.

I basically spent all of 2017 in pain. I was taking over-the-counter meds to sleep through the night and drinking lots of coffee to wake up. Everything hurt from the top of my spine to my pinky toes. I found a rheumatologist who ruled out lupus and other auto-immune diseases. She did find that there was a lot of inflammation in my body. Inflammation can cause that kind of pain.

Once I started researching, I discovered that there were certain foods that caused inflammation. Inflammation leads to other horrible diseases so I didnt want any part of it. I learned that meat, dairy, coffee, and alcohol were at the top of the list. I took those things out of my diet for about two weeks and saw a huge difference. That inspired me to take some plant-based nutrition courses and then I was hooked. I started remixing my plate and influencing family and friends to do the same.

I discovered that food and knowledge were great weapons in the war against diabetes, heart disease, obesity, hypertension, and of course, inflammation. I wanted to share what I was learning but not in a high-brow clinical way.

I grew up in a home that had plants on the plate but we werent necessarily plant-based. I think that we lacked diversity in what was offered to us in the neighborhood. Its not that we didnt want to eat well, but they sold the basics so thats how we rolled. There are many challenges but access is the first thing that comes to my mind. I talk to women all the time and they are always reaching for the better, the healthy, the organic. We talk about budgets and how to make it work because most of whats good and betteroften cost more.

There are lots of people making moves to ensure that we get better food and food products in the neighborhood. I love what GrowNYC has done here in New York regarding Farmers Markets and community engagement. I love what Kimberly Renee is doing with her partnership with Splendid Spoon for Might be Vegan with a focus on getting plant-based meals to the community. Im also very excited about The Bodega Makeover Project which is a show in development that helps to re-design neighborhood grocery stores so that they offer healthier snacks, sandwiches, and smoothies.

Finally, as a community, we have to remember that we have always been in the food space. From the okra, sweet potatoes, and succotash on our Nanas table to the mostly plants diet of Rastafarians. We are the food legacy of people like James Hemings, Chef Hercules, Chef Leah Chase, and Edna Lewis.

Im glad to be going green while being Black. We are out here! But seriously, I think that the brands and corporate America have to get out of their own way and spend more time with Black influencers and get to know our audience. We workout, take vitamins, and practice yoga. The notion that white equals healthy is played out. Black women and families spend millions on products that support health and wellness.

We should see way more commercials, sponsorships, ads on social media, and in print (if anyone is still reading) that show Black women and families nurturing their loved ones, making veggie lasagna, and whipping up smoothies.

I took plant-based nutrition classes with the Center for Nutrition Studies so Im always on their website looking and learning. I recently discovered my other play cousins Coco and Lala and they are doing their thing in the vegan/vegetarian space in Minneapolis. I always visit Vegan Sexy Cool created by my girl Jacque Reid who spotlights all things vegan including shoes. And of course, Im always watching videos all over YouTube. Best free cooking school ever!

Heres the best advice Ive ever received. I took a cooking class years ago with my friend Chris of @justsimplycuisine and she told me to shop in season and I never forgot it. The fruits and veggies taste better and its often less expensive than the ones that are out of season. Why eat something thats been on a plane for hours or on a truck for days when you can enjoy what the local farmers have to offer in season?

Leaning into a life of mostly plants actually expands your food vocabulary. Fall is all about pumpkins, squash, and of course apples but its also an excellent time to try new fruits and veggies. Last fall, I just discovered kohlrabi which tastes like an apple and a cabbage had a baby and now I make my kohlrabi, apple, kale salad for everyone, even if they dont ask me to!

The SHE Media Partner Network helps content creators and entrepreneurs build sustainable businesses with dedicated support for managing ads, brand partnerships, and more. Apply now to join our mission-driven platform.

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Black Girls Eat Founder LA Dunn Shares the Inspiration for Her Brand Educational Content & Events for Creators Everywhere - BlogHer

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Its not difficult to feel the connection between your gut and your memory. If you see an old partner who cheated on you, you might instantly become nauseous. If you drive down a street where you ate a delicious meal, you may start to salivate and your stomach might grumble. Given that your gut remembers, it should come as no surprise that it works hand in hand with your brains memory systems. The key to that connection lies in the chemicals that make your brain and body function, many of which are regulated by your gut.

For example, the stress hormone cortisol can disrupt your ability to recall long-term memories, and as weve covered before, your gut bacteria affect blood cortisol levels by regulating the hypothalamic-pituitary-adrenal axis. That means that the wrong balance of gut bacteria can lead to a spike in cortisol, which in turn can put a damper on your ability to recall memories.

Memory is also affected by levels of other neurochemicals, such as noradrenaline, serotonin and dopamine. For instance, we now know that noradrenaline enhances memory, especially when emotions are running high. And studies have identified a close association between a serotonin-dopamine imbalance and changes in brain tissue that lead to learning and memory impairment. Once again, all these neurochemicals are dependent upon gut bacteria to produce the necessary precursors to keep them at healthy levels.

The vagus nerve can enhance memory when stimulated because it connects to brain structures like the amygdala and hippocampus, which are central to memory formation. Since gut bacteria can change vagus nerve activation, thats another way in which they affect your memory.

Also read: Is it dementia if I forget a name or a word?

The most telling sign that there is a strong connection between the gut and memory is that the composition of gut bacteria changes in patients afflicted with several memory-related diseases. For instance, in Parkinsons disease patients like Brian, there is a significant decrease 77.6 per cent of the specific gut bacterium Prevotellaceae compared to controls. And the microbiomes of Alzheimers patients have decreased Firmicutes, increased Bacteroidetes and decreased Bifidobacterium.

Sometimes the relationship can run the other way, with changes in gut bacteria altering the course of these diseases. Rosacea is known primarily as a skin condition in which people blush or flush more easily, but rosacea patients also have a slightly increased risk of developing dementia, particularly Alzheimers disease. Changing gut bacteria can make a huge difference for rosacea patients. In 2009, Andrea Parodi and colleagues demonstrated that when you eradicate small-intestine bacterial overgrowth common in rosacea, the skin condition goes away. This microbiome-based treatment can last up to nine months, and with the rosacea in remission, the risk of dementia is likely reduced.

Researchers also believe that gut bacteria trigger metabolic processes and brain inflammation that impact memory, and they may also compromise blood flow in the brain. In addition, changes in gut bacteria may increase amyloid deposits, thereby contributing to Alzheimers disease. Modification of the gut microbiome by diet or by using probiotics may offer new preventive and possible therapeutic options for Alzheimers.

All this evidence points to the idea that we may be able to reduce the possibility of dementia by avoiding foods that compromise our gut bacteria and eating foods that enhance them.

Also read: A blood test can predict dementia. Trouble is, theres no cure

In order to understand which foods are helpful or detrimental to memory, its important to note that there are many different memory systems in the brain. For example, procedural memory systems help us to learn tasks such as playing the piano, typing, or playing golf. Relational memory includes remembering facts and events such as a new acquaintances name or facts about the world. Working memory is short-term memory that we need to remember phone numbers or directions for how to get somewhere weve never been.

With all that in mind, lets look at how different foods and diets can harm or help these different kinds of memory.

Once more we see the destructive effects of the Western diet. High-fat and high-glycaemic-index (high-GI) foods can alter brain pathways necessary for learning and memory, with neurons in the hippocampus and prefrontal cortex especially affected.

The hippocampus is the part of the brain most involved in forming relational memories. Fascinatingly, hippocampal size actually changes when you practise remembering. For example, the hippocampus is bigger in London taxi drivers, who have to memorize extensive and complicated routes through the streets of London. However, when diets high in fats and sugar damage the hippocampus, it tends to shrink, which impedes memory. Furthermore, the hippocampus is responsible for regulating how much food we eat. Damage to this region makes portion control more difficult, which in turn can lead to overeating, creating a cycle that can be hard to break.

High-fat and high-GI diets can affect the hippocampus in a variety of ways. First, the Western diet can hamper the expression of critical growth factors like brain-derived neurotrophic factor and other hormones that promote healthy function in the hippocampus.

Second, poor diets can affect insulin signalling and insulin sensitivity in the bodys tissues. Its unclear exactly what insulins role is in the hippocampus, but studies have indicated that it likely impacts memory. One recent study showed that high saturated fat intake in male rats interfered with insulin signalling in the hippocampus, which led to interference with hippocampal function and corresponding relational memory abilities.

Third, a diet high in saturated fat and refined sugar in male rats showed increased oxidative stress, which damages brain cells and reduces the efficacy of cell-to-cell communication in the hippocampus.

Looking beyond the hippocampus and relational memory, a study from 2019 showed that obesity caused by a poor diet can lead to changes in cognitive control and the function of the prefrontal cortex and its impact on working memory as well.

Also read: Multitasking between different digital media linked to memory failure, finds Stanford study

In addition to these direct effects on the brain, the Western diet compromises the blood-brain barrier, which is tasked with keeping toxic substances out of the brain.

Dietary components such as saturated fat may also exacerbate inflammation in the brain, which has been linked to cognitive decline in aging and risk of developing Alzheimers disease. Inflammation disrupts many of the chemical pathways instrumental in memory formation, such as those that rely on dopamine and glutamate. The nerves themselves become sluggish and information travels far more slowly.

There is also some indication that high-fat diets have different effects at different ages. Chlo Boitard and her colleagues demonstrated that while juvenile exposure to a high-fat diet decreases memory and brain growth in mice, the same effects were not observed in adult mice. Human studies, however, indicate that high fat consumption is detrimental to memory in adults as well. Its worth noting that the developing brain in children and adolescents is particularly sensitive, which means we should be extra-vigilant about the foods they are eating.

Thankfully, it appears that the damage done by a high-fat diet can be undone. In 2016, Boitard and her team found that in adolescent rats, these brain changes are reversible by switching from the high-fat, high-sugar diet to a more standard and well-balanced diet. And in 2019, Paul Loprinzi and his colleagues found that in seventeen studies, sustained exercise in rodents reduced high-fat-diet memory impairment. So, cutting back on bad fat, bad carbs and sugar; eating a healthy, whole-foods diet; and exercising regularly are likely to help reverse the damage and enhance your brains ability to remember.

This excerpt from The Food Mood Connection: An Indispensable Guide To The Surprising Foods That Fight Depressions, Anxiety, PTSD, OCD, ADHD And More by Uma Naidoo has been published with permission from Hachette.

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Over 130,000 public school systems in the US have had to make the hard decision this fall of whether or not to go remote.

A snapshot analysis of the 100 largest school districts showed that about three-quarters of them have chosen remote-only instruction.

This change will help reduce COVID infections this fall. But like all change, it also brings about uncertainty and stress stress that isn't good for student performance.

Students are already stressed with their academic load, trying to maintain a social life, and college admissions. And this year's pandemic brings an additional level of stress, which can wreak havoc on students.

Emma Seppl, a researcher at Yale's Center for Emotional Intelligence, explains that greater stress levels are associated with:

To combat this, Amanda Fialk, a Partner and the Chief of Clinical Services at The Dorm, suggests students have a "toolbox" of skills and techniques they can use this school year. Here are six stress-relieving techniques that students can use for what's proving to be a stressful and difficult school year.

Riding a bike is one form of exercise kids can do to relieve stress and remain focused in school. Steve Prezant/Getty Images

While students may no longer have Physical Education classes, it is important they make time to exercise. Exercise is a proven and recommended stress reliever because it reduces levels of the stress hormone, cortisol, and releases feel-good chemicals like endorphins. This not only can help manage stress but research indicates a clear correlation between physical activity and academic performance.

For example, students who were physically active were 20% more likely to earn an A in Math or English, according to a large 2006 study. And, for another study, students with a GPA higher than 3.5 were three times more likely to be physically active than their counterparts with a lower GPA. This doesn't necessarily mean exercise leads to better academic performance, but there does seem to be a clear link between the two.

For people 6-17 years of age, the Department of Health and Human Services recommends getting at least 60 minutes of moderate-to-vigorous exercise each day. To help relieve stress throughout the day, students could split that 60 minutes up into several 10-15 minutes sessions in the morning, afternoon, and evening.

Meditation is a great practice to try with your child, whether they're stressed, or not. Images By Tang Ming Tung/Getty Images

For students who are learning remotely this year, making a conscious decision to put their phone away during class will be very real. That's where meditation can help with stress and focus. Research shows that those who practice meditation have more activity in their prefrontal cortex the region of the brain that deals with decision making, social behavior, and focus.

And researchers have found that you can develop this sense of sharpened focus over a relatively short period of time. For a 2015 study, students practiced mindful meditation for 50 minutes a week for 18 weeks during the start of the school year. By the end of the study, the students were showing improved focus, memory, and learning capability based on computer tasks.

The challenge of staying focused is not unique to students. We've all been distracted at one point or another. Fialk says, "meditation can be a great gateway into self-care" and that you can start meditation today by easily downloading one of the many meditation apps available for your phone.

Seppl says that students try practicing the SKY breathing technique. Both Seppl and Fialk agree that meditation is key to students living a healthy and balanced life.

Whole foods like fresh fruits and vegetables are loaded with vitamins and minerals essential for healthy, growing minds. Westend61/Getty Images

Students learning remotely will no longer have the support of their school cafeteria to help them choose nutritious meals. But eating right, like whole, fibrous foods, is vital for academic performance. This is especially true in stressful times when it can be even more difficult to choose healthy foods because poor eating habits and stress often go hand-in-hand.

Fialk, recommends focusing on one's diet as one of the first steps to managing stress as it is one of the easiest to control. Some great ways to make sure that students are getting proper nutrition throughout the year are to make sure they are eating breakfast, snacking healthily on foods like fruits or granola bars, and avoiding foods high in caffeine or sugar after 2 pm (non-caffeinated tea is a great substitute for coffee at this time).

A proper diet should be filling, nutritious, and include healthy foods students enjoy. Some of the healthiest eating plans widely recommended by nutritionists are the Mediterranean and DASH diets.

Spending time in the great outdoors has numerous mental health benefits. Tom Werner/Getty Images

Undoubtedly one of the most challenging parts of the pandemic is being stuck at home, and that isolation may lead to unhealthy habits like poor diet or overeating. But spending time outside can make a huge difference as research indicates a link between the outdoors and academic performance.

Moreover, a 2020 study by Cornell University concluded that spending as little as 10 minutes outdoors led to reportedly greater happiness and less stress in college students. Students who spent as much as 50 minutes outdoors also exhibited a decrease in blood pressure and heart rate.

It's important that students include time in their schedules to go for bike rides, walks, and play sports that allow for social distancing. The time spent away from their work and studies might even help their academic performance more than a few extra minutes of studying.

Virtual interaction with friends is better than no interaction at all. FG Trade/Getty Images

One of the most important components of school is social interaction. Multiple studies show that when we're surrounded by friends we have a more optimistic view on life, which may help us more easily overcome challenges.

For example, one small study found that people perceived a hill as less steep when they were told to assess the hill in the company of a friend compared to participants who were alone. While climbing a hill doesn't compare to the COVID-19 pandemic, friendships also help people cope with trauma, according to the Mayo Clinic.

So even in a socially distant world, the social component of school cannot be ignored. Students should make time to call their friends and work together on schoolwork from their computers it will not only reduce their stress, but better help them handle it.

Practicing self compassion is key to controlling stress levels. ImagesBazaar/Getty Images

Even as students, teachers, and parents work to make this semester as stress-free as possible, they are bound to make mistakes. Students will have to create new schedules, try new habits, and see what works for them.

That's why it's important to remember that trying and failing is not only part of adjusting to this unusual semester it is part of growing up.

Self-Compassion is also extremely beneficial for mental health and stress levels. Kristin Neff, associate professor of educational psychology at UT Austin, reported in her book Self-Compassion that people with more self-compassion have lower cortisol levels compared to those who are more self-critical. Simply put, when faced with challenging situations, those who practiced self-compassion were calmer and less stressed.

Neff went on to report that being more compassionate with yourself can lead you to be more compassionate toward others, too. A 2006 study linked self-compassion with optimism, curiosity, and initiative all valuable qualities for students and especially important to have now.

As students grapple with the ever changing nature of this year it is important that they work on building habits that will help them maintain their mental health, but it is even more important that they remain compassionate towards themselves and others in that process.

Read more from the original source:
6 scientifically-proven techniques students can use to relieve stress this school year - Insider - INSIDER

By Jerrie Whiteley / Herald Democrat| Herald Democrat

If 2020 has taught the world anything, it is that adaptability is the key to success. Living rooms are turning into work from home offices and kitchens into everything from kindergarten play areas to classrooms for everyone from elementary students to parents wanting to learn the art of cooking.

And cooking, it seemed, was on everyones mind. Every social media feed around seemed to instantly fill with recipes and videos on how to make everything from the bread that was scarce at the store to a Julia Child worthy beef bourguignon.

While some were fine with finding inspiration and instruction online, others longed for a more personal connection and a way to share their knowledge with their friends.

Enter area chef Rebecca Clare Wyatt helps adults turn a desire to improve their cooking skills into an event that is part cooking class and part dinner party right in their own homes.

Trained as both a personal trainer and a chef, Wyatt has written a cookbook on her style of turning healthy ingredients into meals her physical fitness clients could enjoy while without ruining their progress.

But cooking didnt start out to be part of the package. She started to notice her clients were struggling to keep to the diets needed reach their goals. Luckily, her in-laws just happened to be classically trained European chefs who were only too happy to share their insights and tricks of the trade with her. She spent 11 years soaking up their love of turning fresh ingredients into fine food and then started sharing those skills with her clients.

Over the years those lessons turned into an event of sorts that takes place in other peoples homes. In recent months, several of the classes have happened in the Grayson County area. The whole thing usually starts with a friend of a friend telling someone about an event that they attended. Then Wyatt gets a call about setting up a party. Generally, she said, the group is made up of people who want to learn about cooking but also to share the evening and some great food together.

Wyatt works with the host or hostess of the party to decide how many people are expected at the event. Then Wyatt goes to work. Once the menu is designed, I do all of the shopping and bring whatever we need for the cooking class. When she first arrives at the event, she has to get the group talking about their skill and comfort level in the kitchen.

I teach the classes with a hands on approach. Because people learn by doing, I guide them through the prep and preparation. They do most of the work. Its more permanent that way.

It also allows the group to share and experience that they will talk about for weeks to come and remember anytime any of them dine together in the future. Wyatt said people tend to relax around the kitchen and everyone enjoys a meal more if they helped to prepare it.

Giving them a memorable experience is grounded in Wyatts preparation and skill level. In addition to writing her own cookbook a couple of years ago, Wyatts culinary resume includes, private chef work for the family that owned the Chap Dor mansion *the biggest house in Texas) and culinary work for the Texas Bluebonnet Retreats. Wyatt explained that last job required her to do all of the special needs menu design and cooking for terminally ill cancer patients.

See the article here:
Home cooking classes are the new dinner party - Sherman Denison Herald Democrat

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