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The enormity of the climate crisis can be overwhelming, and in one recent survey of Americans who recognize that humans are causing climate change, nearly a third said that they didnt think they could personally do anything to make a difference. The largest changes, such as rebuilding the electric grid and redesigning transportation, require collective action and long-term work. But individual action also matters, and a new app is designed to help with a first step: offsetting your own emissions by supporting credible carbon-reducing projects.

Individual carbon offsetting, we found, is one of the most effective things that you can do as an individual that really produces measurable results, says Markus Gilles, cofounder and CEO of Klima, the Berlin-based company behind the eponymous new app. But unfortunately, the services that are out there are still serving an early adopter community. And we felt that theres real potential for a mass movement here. In the U.S., a survey from the Energy Policy Institute at the University of Chicago suggests that 30% of Americans are willing to spend an extra $20 a month to fight climate change.

The app, designed for ease of use, quickly asks a few questions to estimate your carbon footprint, based on factors such as the number of flights you take each year and your diet, and then lets you choose categories of well-vetted offsets to support through a monthly subscription, such as tree-planting projects in Madagascar and Panama, solar power projects, and clean cookstove projects that help families in developing countries use less fuel when cooking dinner over a fire. Like Wren, a similar subscription service for carbon offsets, the startup worked to identify offsets that could have the most benefit.

When you sign up for a monthly subscription, the app gives a running tally of how much youve helped. We wanted to make sure that we dont have that experience of donating into a black box, but really showing that your money is working for you, Gilles says. So you see, in real time, a counter that shows you every minute how much carbon youre offsetting. We break it down further into individual units just to make it very visceral and tangiblehow many trees have been planted by the money youve funded, how many kilowatt-hours of solar energy. We really want to make that as tangible as possible, because we feel a big inhibitor for people to take climate action is the fact that CO2 is simply invisible, and climate change is an abstract topic in general.

The app also makes suggestions about how to lower your own footprint, including changing your diet or the way you commute. As your footprint shrinks, your monthly subscription cost goes down as well. Carbon offsetting has this great advantage that you can do it today, he says. You can become carbon neutral in an instant. But we also have to play the long game. We will also need to decarbonize our societies, and so reduction is just as important.

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This new app offsets your carbon footprint, then helps you shrink it - Fast Company

As lockdowns and restrictions have come and gone and come again, one thing is certain; people are traveling less this year for obvious reasons. At this point in the pandemic, everyone is settling into their own comfort zone in terms of traveling to other cities and states to ride, or riding with other people. Some are going further afield than others, but for the most part, everyone is staying closer to home.

Its a great time to get in deeper touch with your home states trails, and to check off those bucket list rides that have been pushed aside over time. Its more economically sound, which is good since many have been financially impacted by the pandemic, but still allows for an adventure and exploration, and you can support economies in your state while mitigating the potential spread of the coronavirus.

One adventurer, Greg Hill, who is a ski guide for the company 57Hours and a summertime mountain biker, put himself on a distance diet this summer of 300-miles, or about how far a tank of gas in your car will take you.

Hill became an assistant ski guide in 2005 and a full ski guide in 2012, certified by the Association of Canadian Mountain Guides. He guides for 57Hours, a site and app that connects mountain bikers and other adventurers to guides in areas they might be visiting. Hitting Crested Butte or Squamish, and want to make the most out of a visit? Find a guide through the 57Hours app who will make sure you get on the right route.

We asked Hill about how he was implementing his adventure diet this summer, and how hes still getting into the mountains as an emissions-free explorer.

What is an emissions-free explorer and how do you make it work?

I am exploring the concept of sustainable adventure, finding all the different ways that we can lower our carbon footprints while continuing to adventure. Emissions-free basically means that all my trailheads for adventures have been accessed with an electric car, which is typically charged with hydroelectricity. Nothing is perfect, nor am I, but 99% of my adventures since 2017 have been electrically charged.

It is impossible to be completely emission-free, because of all the clothing and equipment we use, but we still have lots of choices that we can make to be more sustainable.

How has coronavirus altered your travel plans for the summer?

I have been working on a few projects that I was planning on starting this summer, but since I cannot travel they have been kiboshed! Instead I am focusing on local adventures, and looking deeper into my backyard.

What does the 300-mile Adventure Diet mean, and why is it a good idea right now?

The 300-mile Adventure Diet is a challenge to stick to a 300-mile radius for any adventures (the approximate distance that one full tank of gas will take you). By driving within this radius, there will be minimal contact with others: one gas station visit (or in my case, a car charge), a stay at one hotel, bed and breakfast, or even better, tenting in a campground.

The idea is to use one campground or hotel as the adventure base and to explore from there. Its smart to plan ahead, and I plan to bring all of my food with me so that I am not shopping and wandering around too much.If we all stay in our communities and surrounding areas, we can minimize our touchpoints and help prevent the spread of the virus. Another advantage by stayingclose to home is investing our money in our local communities.

How long do you plan to stick with this travel radius?

This is an idea I am exploring. I luckily live in a great area that has lots to do within a 300 mile radius so I hopefully can keep this up for a while!

How can those that have to travel to destinations, or those who dont have great access to more adventurous terrain be successful with the 300-mile limitation?

This is the true challenge, recognizing that adventure lies at every doorstep, and that we need to rethink our habits. My kids often dream of other places and how great they are, yet they do not romanticize our own backyard. Adventuring where you live may not involve summiting huge peaks, but Im certain that within a 300-mile radius lies lots of unexplored places and adventures.One thing I want to make sure people realize is that keeping it local doesnt mean losing out on adventure, it just challenges you to get creative.

How can 57Hours help folks that are still sticking close to home for the year?

57Hoursis a great resource to help people discover whats in their own backyard, and connect them with certified guides to safely try a new activity.Going on a guided adventure to try a new activity can easilybe done with social distancing. Try your hand atmountain biking, climbing, hiking, surfing, or even kiteboarding.

Doing one of these outdoor activities with a guide is definitely the way to go, because they know all of the best secret routesthat arent astraffickedas the well known adventure spots in an area to keep you away from the crowds. 57Hours makes it easy to adventure locally because you can plug in your location to see all of the activities available nearby, and theyll connect you with a guide who will have everything ready to go and sanitized, and take you to less populated areas.

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The Case for Staying Within 300 Miles of Home for Mountain Biking This Summer - Singletracks.com

If youre aiming to boost your metabolism in order to lose weight and keep it off, exercise is definitely one of the best ways to do it, as well explain here. But there are other ways to speed up metabolism and lose weight in the process. Weve collected seven tips to help boost your metabolism and to kick-start your weightloss journey today. Although please note that while these ways to speed up your metabolism are easy to understand, they do require some effort to carry out.

ASICS Runners Face Cover review: an excellent running face mask that you can drink through

A slow metabolism can cause a lot of trouble over time but luckily, you don't have to put yourself through the horrors of intermittent fasting or the keto diet in order to boost metabolism although both those diets have been researched thoroughly and shown to aid weight loss, with the right application.

Under Armour SPORTSMASK review (first run): face mask for exercise and running outpaces normal coverings

An improved rate of metabolism can help you keep weight off, and generally turn you into a healthier and leaner individual. As usual, there's no instant fix to be had here, but being fit and having a faster metabolism quickly become a virtuous circle.

If you want to lose weight, you should consider applying some of the tips below to your daily routine. Who knows, they might help you lose belly fat sooner rather than later.

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Why should you try HIIT workouts? For one, it improves metabolism and burns calories long after you finished with your daily HIIT session, making you a fat-torching machine that's on 24/7. The best thing about HIIT workouts is that they can be done anywhere using any sort of equipment: you can do a full body HIIT workout in the park or even follow the ultimate HIIT workout that uses your bodyweight only (and a skipping rope).

You can also have a HIIT sessions on a treadmill, elliptical trainer or rowing machine but even if you haven't got the best home gym setup, you can do HIIT with cheap fitness equipment still available to buy online. Try to do HIIT workouts in the morning: research reveals what is the best time for exercising for weight loss.

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Eating moderately spicy food has lots of benefits and including spicier dishes in your diet can help boost metabolism too. Capsaicin, the chemical that gives chilli peppers their 'hot' taste, is said to help burn more calories and reduce the risk of obesity too. As a 2017 research cites, "epidemiological data revealed that the consumption of foods containing capsaicin was associated with a lower prevalence of obesity" and "dietary red pepper can suppress energy intake and modify macronutrient intake through appetite and satiety regulation".

In another study about capsaicinoids, "it was observed that consumption of capsaicinoids increases energy expenditure by approximately 50 kcal/day, and that this would produce clinically significant levels of weight loss in 1-2 years."

What does this all mean? Spicy food will help regulate your food intake by making you less hungry ("satiety regulation") and it will also help you burn more calories without any exercise. Granted, not many calories, but applying this small change alongside all the other lifestyle tweaks, you can effectively supercharge your metabolism in a sustainable way.

However, don't try to overdo the heat by eating spicy food all the time. As they say, "the dose makes the poison", and eating too much hot food can have an adverse effect on your digestive system.

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According to research cited by Healthline, "proteincauses the largest rise in TEF (thermic effect of food). It increases your metabolic rate by 1530%, compared to 510% for carbs and 03% for fats." As Healthline explains, the "thermic effect of food caused by the extra calories required to digest, absorb and process the nutrients in your meal."

Since digesting protein takes more effort from your body, by eating more of it you will basically work out using your metabolic system (we might be exaggerating here). Protein is also essential for muscle repair and recovery, so if you are actively working out, it is recommended to take between 1.6-2 grams of protein per body kilogram per day.

You should source protein from a variety of food stuff like lean meat, nuts, green veg and eggs. Supplementing protein is also popular among athletes: protein powder shakes are probably the most convenient way to get your protein fix on the go but you can also have protein bars or jerky as well as post workout snack.

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As well as increasing your protein intake and reducing bad fats and carbs in your diet, you should also keep an eye out for a good balance of micronutrients, minerals and vitamins. as in the case protein, these micronutrients should be sourced from vegetables, fish, lean meat etc as the natural sources contain other beneficial substances as well, not just synthesised vitamins found in food supplements.

Probiotics can also help improve metabolism and maintain a healthy gut microbiome, essential for well-functioning digestion. In a research paper published in 2013, the researchers concluded that "Probiotics may restore the composition of the gut microbiome and introduce beneficial functions to gut microbial communities, resulting in amelioration or prevention of gut inflammation and other intestinal or systemic disease phenotypes."

B vitamins have also been said to improve metabolism as they play an essential role in metabolising macronutrients efficiently. Good sources of B vitamins include legumes, eggs, lean meat and bananas

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Everyone likes to sleep in every now and then and we are not suggesting you should wake up super early every day for no reason. Waking up and going to bed roughly at the same time can help your body build a routine which in turn will have a positive effect on your metabolism too. This is especially beneficial for people who otherwise like to hit the snooze button 20 times each morning until they can roll out of bed.

Instead on going cold turkey and wake up much earlier on day one, try moving the wake up time a little bit earlier each day/week until you reached the preferred wake up time. Once you used to the new wake up time, your body will wake up automatically, even without setting an alarm.

It's also beneficial to have food roughly at the same time throughout the day so your metabolic system is at the ready when the food is on its way. Food will be digested more efficiently and quicker too if you stick to an eating schedule. Again, no need to have breakfast 8AM on the dot every morning, but having it around that time will definitely improve metabolism.

Needless to say, eating healthier food stuff can also boost metabolism significantly: fibrous food and plenty of water is key to maintain a healthy gut microbiome.

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This technique may have a very complicated-sounding name Non-Exercise Activity Thermogenesis and a vaguely annoying acronym NEAT but it's actually very simple. NEAT means adjusting how you live your day-to-day life, in order to be more active. You know when exercise experts say, 'Take the stairs, not the lift' and you think, 'Oh yes, good idea,' but then you don't do it? Well NEAT is actually doing things like that.

Like a lot of great ways to get fit, NEAT is perfectly straightforward in principle, but it does require some effort on your part. However the great thing about NEAT for many people is that it specifically does not involve going to the gym or setting aside time for exercise. Although of course, it can also be used as one component of a healthy lifestyle, alongside gym, running, cycling, watching Joe Wicks, etc.

Learn about using NEAT to speed up your metabolism

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Caffeine found in coffee and teas can boost metabolism significantly. Not everyone reacts to caffeine the same way and it is also recommended not to drink too many cups of coffee/caffeinated beverages in a day. Green tea has a lower caffeine content so combining coffee and green tea consumption can have better results.

Drinking more water can also improve metabolism: combine increased water consumption with more fibrous food for the best results.

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How to boost your metabolism naturally: seven workout and diet tips from HIIT and better sleep to spicy food - T3 (Australia)

Parents of families in difficult housing situations like homelessness or loss of utilities consume less vegetables than parents and children who arent experiencing housing issues. (Photo Courtesy/nrd on Unsplash)

Families who deal with unstable housing conditions already have enough to worry about, and maintaining a healthy diet is just one more thing to add to the list. People experiencing issues with housing also tend to have a low-quality diet, according to a small study published in the journal American Pediatrics.

Researchers from Boston Childrens Hospital looked at families who were homeless, living in shelters or doubled up with another family, and those who faced the threat of eviction or having utilities shut off. Parents in these unstable conditions ate fewer vegetables and beans than families who do not experience any kind of housing issues, found the study published in April 2019.

For a place like Athens-Clarke Countywhere an estimated 31.6% of the population is living in povertythis could mean a high rate of adults who arent getting the USDA recommended servingsof four cups of vegetables and two and a half cups of fruit each day.

Researchers tracked the eating habits of 340 parent-and-child pairs in Boston over four weeks. Families included in this study had to meet several requirements. They had to have children with no special dietary needs in some sort of unreliable housing situation.

Two-thirds of the families included in the study attributed their housing instability to the threat or loss of utilities. The remaining third endured homelessness or doubling up with another family. The results show that lower incomes result in a less healthy diet for children, though childrens diets generally remained the same throughout income levels.

Researchers suggest their findings may indicate that parents are depriving themselves of healthier, more expensive foods in order to provide the best diet they can afford for their children.

Local experts agree that it can be difficult for families to prioritize healthy eating when they arent sure where they will live. But even when healthy foods are provided, the community may need education on how to prepare them.

Josie Leimbach, a lecturer with the Institute for Womens Studies at the University of Georgia, says things like healthy eating become difficult and less of a priority when you cant afford rent.

If were told that were supposed to eat fresh fruits and vegetables, that means multiple things, Leimbach said. It means you have to go shopping regularly, which means you have to have access to a store thats selling those at a price thats reasonable.

Nutrition issues are more complicated than simply accessing food, she said. Anything that requires preparation, its not just about the eating part of it, but it takes time. And if youre someone who is working multiple jobs to try to pay rent, and pay for food then cooking becomes a luxury.

Arya Aghdasi, who served as a volunteer coordinator and department manager at the Food Bank of Northeast Georgia, agreed and said that even though Athens is lucky to have a fresh food program, there are gaps.

It just wasnt sustainable, and we werent getting enough produce in for it to last, Aghdasi said. There is a push for nutrition. But the things that the food bank lacks, in a sense, is a willingness to change and then a willingness also educate the population of how to utilize things.

For example, he says that when the food bank does get simple, healthy ingredients donated, it doesnt necessarily result in a balanced meal. While chickpeas are considered a good source of protein, are versatile and sustainable, its not very well known in Southern cuisine, Aghdasi said.

A lot of people dont know how to use it. And right now we dont have somebody in place that is willing to go out there and teach how to use chickpeas, he explained.

While the research from Boston highlights the importance of stable living conditions for healthy eating, it is also important to recognize a few limitations. Parents reported the data themselves, which leaves room for error as well as the risk of purposefully skewing data.

Data came from parents who filled out the Harvard Service Food Frequency Questionnaire. The questionnaire tracked how often the parent and child consumed 84 different foods and beverages over a four-week period.

Barbara Grossman, clinical associate professor and director of the Dietetic Internship Program in the Department of Foods and Nutrition at the University of Georgia, was not involved in the study but said this method has certain limitations.

People cant accurately, at least very accurately, report what they usually eat. But it can determine extremes of intake, it is simple to administer, and can be used with large groups of people, Grossman said. Sherecommends the use of a food record instead. People simply update their daily food intake as soon as they eat something.

Parents and childrens results from the questionnaire were used to calculate a score out of 100, with a higher score indicating a healthier, more well-balanced diet. Parents who were older, with higher income and education levels, were found to have the highest scores. Race also played a part, with black parents scoring the highest for themselves and their children.

This study also acknowledges the fact that one of the researchers, Eric Fleegler, is now working for Veta Health. Veta Health supports HelpSteps, a system for connecting families to social services, which has the potential for a possible conflict of interest. However, this research preceded Fleeglers association with Veta Health.

It is also important to acknowledge that this study focused on families in an urban environment, specifically Boston. The findings may not necessarily apply to parents and children in rural or suburban areas.

Cassidy Hannon is a junior majoring in journalism in the Grady College of Journalism and Mass Communication at the University of Georgia.

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Home Is Where The Hunger Is: How Housing Affects Diet - University of Georgia

As it turns out, compressing an entire season of a pro sport into two weeks and one centralized location isnt so easy.

Premier Lacrosse League co-founder Paul Rabil says that in the months since COVID-19 had its first spike of cases in the United States, he regularly worked 16-hour days while attempting to salvage the PLLs second season. The solution: The Championship Series, a two-week tournament featuring all seven PLL teams, who are currently competing in a bubble in Herriman, Utah.

Rabil isnt one to brag about the lack of sleep though, unlike so many others who measure their hard work via exhaustion. He knows it isnt in his best interest to be running on fumesespecially since, plot twist, he plays in the PLL too, as one of the stars of the Atlas team.

I keep the perspective that this is a short-term investment to solve for something that I'm very passionate about, and that it won't always be this way, he says. After our championship game on August 9, I'll get a few weeks to exhale and take a vacation and try to recalibrate.

Rabil, 34, is a highly decorated lacrosse playertwo-time NCAA champion at Johns Hopkins, two-time MVP of Major League Lacrosse, which he left (and convinced many others to leave) in favor of the newly created PLL. In an interview with GQ a day before the Championship Series began, Rabil spoke honestly about trying to maintain his workout routine and nutritional regimen while running a league and gave some details about the food offerings for PLL lacrosse players during the two-week tournament.

GQ: Youve been focused on the business side of the PLL, but you're also a pro athlete whos competing in this event. How have you been attempting to get some rest and eat relatively healthy?

Paul Rabil: You have to create boundaries around your professional and personal life. My wheelhouse is right around eight hours of sleep. I haven't been able to achieve that in many cases, but I get pretty close. I tend to get seven hours, and ideally will try to push myself, though the anxiety of running a business will often keep me awake once I wake up.

And I think meal planning has become really useful for me. I have a subscription to a meal-based service called Fresh N' Lean that supplements me in between the larger meals that I prepare. That has enabled me to continue eating well and eating often as a pro athlete while I'm working most of the day.

You started eating vegan roughly a year ago, right?

Yeah, it was a year ago. A few years back, I slipped two of my disks in my L-4 and L-5 and my S-1 [vertebrae]. It was one of the more painful injuries Ive had in my career, just relentless and ongoing, and I've broken my foot twice, I've torn ligaments in my shoulder, and had sports hernia surgery.

I did a bunch of different therapies and sought medical attention from cortisone shots, epidurals, full body scans and such. I determined that back surgery wasn't in my best interests, medically. I landed on a spot where I was like, okay, I feel pretty educated on this. It's unlikely that my disc is going to go back into place. It's going to continue to impede on this sciatica nerve. Perhaps if I started studying nutrition more closely and eliminated as much inflammation in my lower back, that would impede a little bit less on my sciatica, and I would be in a little bit less pain. I studied inflammation related to animal protein and in the midsection of our bodies. I first entered into this shift by being vegetarian. As I looked more closely, I just decided to go full-on vegan as a means to adhere to a diet that could continue to help fuel my performance, and also lower as much inflammation in my system as possible. Within a few weeks, I started feeling the benefits. After the first month-and-a-half or so, I was able to get more mobility and range than I had in the last few years. I've been vegan since.

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Pro Lacrosse Player Paul Rabil Eats Vegan and Has Mastered the Hotel Gym Workout - GQ

To describe that meal as something that you make is too generous, Ziwe says of cantaloupe with prosciutto. Illustration: Margalit cutler

Im constantly trying and failing to be a vegetarian, says the comedian Ziwe Fumudoh. I feel like I should get morality points for making the attempt every day. You may know Fumudoh as a writer on Desus & Mero or for her stand-up, but more likely have watched her lean in and ask frank and uncomfortable questions on her weekly Instagram show Baited! On the show, which Vultures E. Alex Jung calls comedy that speaks to a chaotic and internecine cultural moment, shes interviewed people including Caroline Calloway, Alison Roman, Jeremy O. Harris, and Grace Kuhlenschmidt. When it comes to food, Fumudoh says shes a creature of habit, and this week she ate and drank a lot of her favorite things: iced chai, tater tots, jollof rice, and an ube doughnut.

Thursday, July 30I famously do not drink coffee. Every day, my eyes open at 7 a.m. and I am ready to start my day. Occasionally, I drink an iced chai because I love how sweet it tastes. Sugar is my greatest vice. I have the palate of a middle schooler with an expense account. There are weeks when Ill go through two boxes of brownie mixes by myself. There are days where Ill eat several pints of Talenti ice cream (raspberry cheesecake and cookie dough). I dont really drink, so this is how I let loose.

I take my iced chai with an asparagus croissant. I love asparagus probably because some of my most formative, deeply religious childhood memories are watching Veggietales, which features a talking asparagus named Junior.Its just very savory. The only issue is that it flakes when you bite into it. But I enjoy it, Ive been eating it for years. I get the croissant and chai from this coffee shop, but I dont want to say what coffee shop it is, because I dont want it to become popular.

Not to flex, but I do know how to make traditional jollof rice with okra and some fried chicken. It is a Nigerian dish that I grew up eating and one of my favorite dishes to eat. If there was ever a debate about whether I would make a good Nigerian housewife, the answer is still probably no. Just kidding, Id be FINE.

Its just something I really enjoy because its savory, it feels like Im getting my vegetables in me, yeah, its nice. I make it in bulk, I make it for four days worth of food. Its a process, you have the chicken broth and then you have to make the tomatoes, mix it with the tomato paste, so I make it in bulk.

I didnt have to learn how to make it as a kid, my mother probably pressured me, but I never really learned how to do it. But as an adult, I was like, This is the food that I remember fondly and like. Nigerian jollof rice, which is better than Ghanaian rice, is very famous, so it was a priority to learn how to do this and then cook it. Theres a war going on between Ghanaians and Nigerians regarding their rice, and Nigerians will be victorious. Because Nigerians do it better.

Friday, July 31What did I eat today? Honestly, the days dont mean anything, so its all relative. I would argue that I am dying in my bedroom. Every single day I die a little further. I definitely feel like Im wasting away during the pandemic, but we are on a march towards death the day we are born. No offense.

I had an ube doughnut that my roommate bought in Flushing, Queens. Its a traditional Filipino donut. It was delicious, but I love all sugar. Once upon a time when I was severely depressed, as opposed to now when I am only moderately depressed, I would eat a doughnut a day to feel joy. I had to stop this as a doctor warned that an all-sugar diet was very bad for me. I have an extreme personality, I either eat my feelings or I forget meals because Im too wrapped up in work. Or I become absolutely obsessive and eat something until it makes me sick.

When Hillary lost the election, I ate pad thai and pad see ew everyday for a month. Then I couldnt eat Thai food for a year. Fun fact: As a child I became absolutely obsessed with tapioca pudding to the point where I was eating like six cups a day. I ate so much tapioca pudding, I made myself lactose intolerant for two years.

Arms locked in harmony, I love a good sugary sweet. But its to my detriment. Sometimes Ill eat so much sugar, like Ill eat two pints of Talenti, and Ill feel it in my legs. Ill feel my legs twitching. Its not a very good place to be where youre eating so much of one particular item that you feel physically ill for days.

Im not a huge candy person, though. I go overboard, its one of those things where you cant eat it and just eat one piece of candy. You have to eat the whole bag of Reeses Pieces. I prefer my candy in ice cream form, I like when there are Reeses in my Talenti. I like when there are M&Ms in my cake. I need a little diversity in terms of texture, in terms of size.

I also had some cantaloupe with prosciutto. I love prosciutto with cantaloupe. Anything that combines savory and sweet, is right up my alley. I discovered this meal when I went to Italy. Fun fact: In Italy, people frequently asked me if I was Rihanna. I dont look anything like Rihanna, but I believe in my heart the people I was interacting with were only familiar with maybe three black women.

To describe that meal as something that you make is too generous. You throw slabs of thinly sliced ham on to cut up pieces of fruit, and then you nosh on it until you feel full. So, yes, I love to cook prosciutto and fruit. Its not a difficult dish and thats the reason I gravitate towards it, because all I need to do is buy prosciutto and have a melon handy. You really shouldnt give yourself too much credit.

The jollof rice, thats labor intensive, thats centuries of training being acted upon as I cook, as I put my foot into the dish. Cantaloupe with prosciutto is just having the ability to Google sweet and savory. When I went to Italy, I was like, Oh, these guys have meat with everything let me get on that wave right quick.

Saturday, August 1I had an iced chai and asparagus croissant again in the morning.

This year I made a commitment to becoming a vegetarian. It has been a difficult process for me because culturally, I was raised to eat meat with every meal. I know that eating less meat is better for the environment, and I want to try and do my part to leave a cleaner Earth for the next generation.

My biggest struggle with being a vegetarian is that I vehemently dislike the texture of beans. They are so mealy. Goodness. Ive never been a beans fan, and I was raised in an African household. Another huge impediment to becoming a vegetarian for me is that I dont know what qualifies as a vegetable. Apparently, chicken nuggets are not vegetables. Who knew? Certainly not me.

I can usually maintain a vegetarian diet for two weeks before I falter, usually from iron deficiency and sheer ignorance. But the one vegetarian option that I consistently love is Impossible burgers. They taste like real burgers (and no I was not paid to say that). Burgers are my favorite food in the world, but Im trying to cut down on eating them.

Unfortunately the saturated fat content is super-high, so I try not to eat them too often. I dont know anything about nutrition, but Ive heard its not good for you. Ive heard, allegedly, that saturated fat clogs your arteries, allegedly. But if there are any scientists reading this, a meat substitute with low saturated fat would absolutely change the game.

Its worth noting, I think veggie burgers are disgusting and the texture is too mealy. I eat my Impossible burgers with spinach, one of my favorite vegetables despite the fact that it spoils in 45 minutes, and tater tots. Tater tots are a nod to my Junie B. Jones taste palate, but in my defense, when you put tater tots in an air fryer, they really hit the spot.

Ive been using the air fryer for about a year. My roommate had it, and I was like, What is this? I started using it once he explained what it was. Also, it just eliminated dishes andmade my life easier. I would just cook the tater tots in the oven before, but it doesnt taste as good.

I use it whenever I cook tater tots, so maybe once a week, twice a week. Im a creature of habit, so Ill go on a wave where Im eating several Impossible Burgers a month, and then Ill go two months without eating anything at all.

Sunday, August 1I absolutely love ramen. I have been eating it all my life, but I only recently learned that you could add a half-boiled egg, scallions, greens, and shrimp to ramen to make it fancy. I get a nice brand of ramen. Its not too expensive. Its called Shin Ramyun gourmet spicy. I just like the spices. Its tasty. I like spicy stuff. Im spicy.

My favorite spice in the world is Lao Gan Ma Spicy Chili Crisp Hot Sauce. It is so delicious and I go through several jars a month.

I got really into this chili oil when I was introduced to it at one of my favorite restaurants. I wasnt always into spicy food. One of my favorite meals, which I didnt cook, is ground beef with macaroni, tomatoes, and onions. My mom would add spice to that and as a kid I would say, I can taste the spice, I can taste the spice, its killing me. Until eventually she took out all the spices. Which is such an annoying thing for a child to do, but Im a middle child and Im desperate for attention. Now as an adult, I have a much more refined palate than when I was wearing Lisa Frank and had a rolling book bag.

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Fiber is more important to your diet than you might think, and chances are you're not getting enough of it.

Most Americans only consume about half of the recommended amount of fiber they need, says Nate Favini, MD, an internist and Medical Lead at preventative care practice Forward. That's because the average American diet is high in processed foods, which are often devoid of fiber.

Over the past 10 years, researchers have found fiber can improve your life expectancy and decrease your risk for certain health conditions. Meanwhile, not getting enough fiber can have an adverse impact on your health.

There are two types of fiber: soluble and insoluble.

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The FDA recommends women consume between 21 and 25 grams of fiber soluble or insoluble per day, while men should consume between 30 and 38 grams daily.

Many of fiber's health benefits relate to its ability to slow digestion. This can help with hunger control, stabilizing blood sugar, and much more. Here are six health benefits of eating a high-fiber diet and tips for easily adding it to your diet.

The trillions of naturally-occuring bacteria in your gut feed on fiber as it's digested. In fact, complex carbohydrates like the ones found in whole grains, beans, and legumes are some of your gut bacteria's favorite things to feast on.

Gut bacteria, which collectively make up the "gut microbiome," are important because they extract vitamins and minerals your stomach acid leaves behind. Your colon then absorbs nutritional building blocks such as Vitamin K, B12, thiamin, and folate and puts them to work in your bloodstream.

Researchers are just beginning to understand all that these hungry bacteria do. But a 2011 paper published in Surgical Clinics of North America found the gut microbiome supports metabolism, contributes to your immune system, regulates energy levels, and much more.

Prebiotic foods are especially beneficial for gut health. These foods, like onions and garlic, contain "fermented fiber." As the bacteria in your colon break down fermented fiber, gases are produced.

These gases can cause discomfort in the lower tract of your digestive system as they inflate your colon, and lead to bloating. To get the full benefits of fiber without the discomfort, add fiber to your diet slowly, increasing the amount you consume slightly over the course of weeks or months.

Both insoluble and soluble fiber slow your digestion, which can signal to your body that it's not in a huge hurry to eat again. This helps you feel fuller for longer, and therefore may reduce your caloric intake.

A 2017 study published in Food and Nutrition Research of 40 college-aged women found that inulin fiber a naturally occurring soluble fiber found in foods like bananas, garlic, and onions significantly reduced appetite.

During the study, participants were given either a placebo or water mixed with 16 grams of inulin fiber and told to drink it first thing in the morning. After drinking the mixture for seven days, researchers assessed participants' appetite. The inulin fiber group reported feeling less hunger and consumed an average of 21% fewer calories at lunch than the placebo group.

Many foods rich in fiber can help regulate blood sugar levels thanks to their lower glycemic index. The glycemic index ranks different foods based on their blood sugar level impact. It's important to stabilize your blood sugar levels, as too many spikes over long periods of time can contribute to weight gain and type 2 diabetes.

"Eating more fiber can help with stabilizing blood sugar, because fiber slows the absorption of sugar in your intestines," says Favini. While adding fiber to your diet can help stabilize blood sugar levels, it's also important to decrease sugar consumption. A high sugar diet creates an environment where harmful bacteria thrive.

Results from a 2016 study published in Experimental and Therapeutic Medicine with 117 study participants found that fiber effectively regulated blood sugar levels. Participants were given 0, 10, or 20 grams of supplemental soluble fiber each day for a month. After a month, fasting blood glucose and triglyceride levels significantly improved in the groups who were given fiber.

For some people, consuming fiber can relieve constipation. That's because fiber adds bulk to your stool, helping it to clear out.

A 2016 medical review published in Alimentary Pharmacology and Therapeutics synthesized the results of seven different randomized controlled trials. They found that 77% of adult participants successfully treated some chronic constipation symptoms by consuming more dietary fiber. However, researchers found that flatulence also increased with a higher fiber intake, which could lead to abdominal discomfort.

If you're trying to treat constipation, both soluble and insoluble fiber will help. However, be aware fiber can sometimes make constipation worse, especially if you are dehydrated. Make sure that you are drinking plenty of water as you slowly increase your fiber intake.

Read more about the best ways to get rid of constipation.

Fiber also plays a role in cholesterol management by limiting the amount of cholesterol released into the bloodstream. According to the Mayo Clinic, eating five to 10 additional grams of soluble fiber per day can reduce low-density lipoprotein (LDL) cholesterol, otherwise known as "bad" cholesterol.

High cholesterol levels are closely linked to heart disease. This could explain why individuals who eat a high-fiber diet have a significantly lower risk of developing heart conditions such as hypertension, stroke, and heart disease.

Not only does eating fiber promote overall gut health, but it may also reduce your risk of developing colon and other digestive related cancers.

A 2015 study published in the American Journal of Clinical Nutrition with 33,971 participants found that people who consume high amounts of fiber from cereals and fruits were at a lower risk of developing colon cancer.

The link between fiber and other types of cancer is still unclear. However, a 2009 study published in The American Journal of Clinical Nutrition with 185,000 post-menopausal women found that those who consumed more dietary fiber were at a lower risk of breast cancer.

Eating more fiber is a simple way you can improve your overall health. Getting your daily recommendation can begin with making some easy swaps in your regular meals.

Because whole grains are less processed than white flour, the natural grain fiber stays intact. Favini recommends switching out processed grains for whole grains as a simple way to get more fiber.

For example, swapping brown rice, whole-wheat pasta, and bran cereal in for their processed counterparts is an easy dietary change.

You can also switch out white flour for whole wheat flours in baking. Here are some more tips to make your chocolate chip cookies healthier, for example.

Flaxseed contains 2 grams of fiber per serving, making it an excellent addition to your diet. Ground flaxseed is easily added to yogurt, oatmeal, muffins, and even cookies.

Favini also advocates for adding chia seeds, which have 10 grams of fiber per serving, to meals or drinks as another easy way to boost fiber content.

Fiber-rich snacks are a delicious way to make your diet more fiber-friendly. Some snack options include:

Shayanne Gal/Insider

Start your day with fiber instead of sugar-laden pastries or pancakes to prevent blood sugar spikes.

A great early morning meal option includes yogurt with fruit. Or, if you're craving carbs, choose steel cut oatmeal, 100% whole grain toast, or fiber-rich cereal.

Fiber is crucial for overall gut health and can improve digestion while reducing your risk of developing colon cancer.

With the average American consuming only half of their daily recommended fiber intake, it's important for most people to up their intake. Swapping out processed foods for whole grain alternatives is a simple first step to integrate more fiber into your diet.

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6 health benefits of fiber and how to add more to your diet - Insider - INSIDER

Fitness YouTuber Aseel Soueid isn't afraid to take on an ambitious weight loss or muscle-building challenge. In the past, for instance, he ate like Hugh Jackman's 'Wolverine' for a day and tracked the results. Now, in one of his latest videos, Soueid is on a new mission: to get absolutely shredded and reveal his six-pack absand it turns out, it's one he's already accomplished. Soueid's lean, ripped physique speaks for itselfand he helpfully shared the exact steps he took with his diet and workout that helped him get into single digit percent body fat.

"If you're serious about your fitness goals to the next level, weight yourself daily and jot down your weight," Soueid says. "Make sure you're tracking [your results] and seeing trends." While this tactic may not work for everyoneespecially given that it might cause you to fixate or feel guilty about the lack of sudden progress, there is science to support that it can work for some people.

"There's a right way to make coffee to actually help you get leaner and lose body fat," Soueid says. To do this, you should drink water before you touch your coffee. Soueid suggests drinking 16-32 ounces of water first to hydrate yourself. Then, drink your cup of black coffee, which is a caffeine source and a natural pre-workout drink. Soueid says that he hits the gym 30 minutes after his cup for a fasted workout, thanks to his intermittent fasting routine.

Soueid shares his entire workout plan, which he says he sticks to 6 days a week to maintain lean muscle and a muscular, dense physique.

Monday: Chest and Arms (A) workoutTuesday: Legs and Abs (A) workoutWednesday: Back and Shoulders (A) workoutThursday: Chest and Arms (B) workoutFriday: Legs and Abs (B) workoutSaturday: Back and Shoulders (B) workoutSunday: Off Day

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After his morning workout, Soueid breaks his fast with meal #1, adding that he likes to eat 2 big meals and one snack. Here's exactly what he eats throughout the day:

Meal 1: Egg white omelette with veggies, bowl of oatmeal with fruitMeal 2: Lean steak with "tons of potatoes"Snack: Greek yogurt frozen ice cream with a protein smoothie or Greek yogurt with fruit

"I find it works so much better than splitting my meals up into 5 or 6 different meals to hit my total calorie goal," he says. "What it takes to get shredded does not matter whether you like to have 5 meals, 6 meals, or 2 big meals. You need to make sure you dial down your own personal calorie intake along with your macros. Being on a calorie deficit is ultimately what's going to get you super lean."

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"Cardio is just a tool to burn more calories throughout the day," Soueid says. If you're just starting out, he suggests 1-2 cardio sessions in your first week, adding in a session every 2-3 weeks.

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This Guy Revealed the Exact Diet and Workout That Helped Him Get Shredded Abs - Men's Health

For many people, regular meal kit deliveries have been invaluable during the ongoingcoronavirus crisis.These meal delivery service options help you reduce the number of trips you take to the grocery store -- especially now that you have to mask-up (and put on real pants!) if you're looking to interact with the general public. A meal delivery service can also help you avoid that nightly debate about what you're going to make for dinner with a solid meal plan -- what ever is in the box is the meal you make. We've long been on the meal kit service bandwagon, as who wouldn't love something that arrives at your door with all the fresh ingredients you need to make a relatively easy healthy recipe.

In our opinion, the best meal kit delivery service is also one that takes your personal dietary restrictions or preferences into account with its meal options, which many of the leading brands now do by offering options like organic meals, low-calorie and low carb dishes, and, of course, vegetarian and vegan menu options. Even better, many of these meal kit company options -- including Blue Apron, Freshly, Sun Basket, Gobble, and Every Plate -- are currently offering tempting deals for new customers, including several free meals.

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We're sure that most of you have probably noticed cheerful meal delivery boxes from the likes of Blue Apron,Freshly,Home Chef,Sakara Life, Purple Carrot andGobble making ever-more-frequent appearances on your neighbors' stoops over the last several years. Truly, the age of the meal delivery service is upon us. Each meal delivery company provides a type of convenience service that combines the efforts of chefs, nutritionists and personal grocery shoppers, and delivers them into the hands of enthusiastic eaters or willing home kitchen cooks, with weekly menus and delicious, preportioned fresh ingredients including vegetables and meat for you to easily prepare. The variety of meal delivery program options available today is just staggering, with everything from fully prepared meals to gluten-free healthy meals to vegetarian options available and ready to ship. That means that people with special diets such as a diet for healthy weight loss don't have to exclude themselves from reading further. It's time to find the best meal kit delivery service for your needs whether you are a picky eater, vegan, on a keto diet or another special diet and looking for a healthy meal.

I once met one of the founders of Blue Apron, whose meal delivery kit box I'd become familiar with, thanks to the denizens of my apartment building. I mentioned that I thought the Blue Apron service sounded like a cool idea, but inundated him with a litany of reasons why such a thing didn't apply to me: I work in an industry where tasty meals are often provided, I'm rarely home, I'm culinary school-trained and so on. His counterargument was flawless: "Can I send you a free box?" I mean, duh.

Despite my protestations, the reasons I enjoyed the Blue Apron meal plan were plenty, and inspired me to continue my subscription with an occasional box of ingredients. Even with culinary school cred, I liked having fresh ingredients I didn't know of or would rarely seek out when the groceries were put directly into my hands. I was especially moved by the concept of being provided the single rib of celery that a recipe demanded, sparing me the heartache of watching an entire head of celery languish in my produce drawer when left to my own devices.

There are now dozens of meal delivery options to choose from, like Sun Basket,Martha & Marley Spoon andPurple Carrot, with a variety of healthy and niche meal selection customizations. These meal kit delivery service options have fresh ingredients and menus available to fit special diets like vegan gluten-free, vegetarian gluten-free, plain old gluten-free, paleo, low-carb, vegetarian, pescatarian, keto, plant-based, health-conscious and just about anything else when it comes to dietary preference. Some even offer smoothies and oat bowls, so you're never far away from a delicious meal. You'll also often find promotional offers for new customers and convenient features like being able to skip weeks and cancel anytime. With limited or no commitment, if you're a calendar master and an account-management ninja, you can dabble in any or all of these meal delivery services and choose, week-by-week, which best suits your circumstances.

Read more:Best air fryers of 2020: Philips, Cuisinart, Black and Decker and more

Home Chef boasts over 38 meal kits to choose from in any given week, including the all-new grill packs and one-pan dinners. Meal kit examples include Chipotle Chimichurri Mini Pork Meatloaves with Roasted Sweet Potato and Garlic Peppercorn Salmon Scampi with Garlic Cream Gemelli and Broccolini. Plus, you can customize the protein in your meal choices, which makes Home Chef dishes stand out from the pack. For example, with some Home Chef recipes, you can order double the protein such as chicken or meat without doubling the overall portions. With other Home Chef options, you can choose to order antibiotic-free protein instead of the standard version. Meal kits and ingredients are usually pretty standard in their offering (which is what keeps Home Chef efficient to the masses).

One new and unique offering from Home Chef is their oven-ready meals, which come with everything you'll need to make the meal including the cooking tray (no messy kitchen and no dishes). See an example of anoven-ready meal here.

Subscription: Starting at $7.99 per serving with additional premium Home Chef recipes offered at market price.

Healthy and fresh are common favorite meal kit descriptors, but Sun Basket goes a step further. Sun Basket is committed to organic, non-GMO, sustainably and responsibly raised products and ingredients, which it packages in 100 percent recyclable materials to boot. Basically, the box took the trip to the farmer's market for you.Sun Basket's recipes are developed by Justine Kelly, a San Francisco chef known for her work at the James Beard Award-winning Slanted Door restaurant, and for her appearance on Top Chef. All of her easy and delicious meals with organic ingredients are nutritionist-approved (500 to 800 calories per serving), and most meals take only about 30 minutes to prepare, with online Sun Basket tutorials available if you need a little extra guidance. You've got options for these nutritious meals too -- you'll be able to choose from a selection of six to 18 different organic meal recipes each week, including paleo, vegan meal, vegetarian and gluten free meals, so you'll always get what you want. Sun Basket delivery is available in 36 states, and Sun Basket shipments arrive on Tuesdays and Wednesdays between 8 a.m. and 9 p.m. For three Sun Basket meals each week, you'll pay $74.93 for the two-person plan (or $11.99 per serving) and $143.87 for the four-person plan ($10.99 per serving), with a $5.99 shipping fee either way.

Subscription: For three Sun Basket meals each week, you'll pay $74.93 for the two-person plan (or the $11.99 price per serving) and $143.87 for the four-person Sun Basket plan ($10.99 per serving), with a $5.99 shipping fee either way.

A few of these services provide fully cooked, ready-to-eat meals to your doorstep, and Freshly is a good one if you desire wholesome, tasty comfort foods such as peppercorn steak, penne bolognese or chicken and rice pilaf. Meals are prepared right before delivery and are never frozen. With minimal reheating required by you, it's like having Mom cook dinner for you in your kitchen, without having Mom live with you. (Sorry, Mom.)

Subscription: $8.99 to $12.50 per serving, with up to 12 servings per week. Shipping is free.

At just $4.99 per serving and with an emphasis on delicious, hearty meal options and generous portion sizes, EveryPlate is the best plan for those whose journey into meal kit delivery is based on affordability. It keeps its overhead low by offering eight easy recipes to choose from weekly, which does mostly exclude vegetarians and those on special diets, but the eight available meals are full of variety and flavor otherwise. Get 18 meals for only $3.33 each, free shipping on your first order, plus the ability to skip or cancel anytime.

Subscription:Each serving is only $4.99. Each weekly box includes three recipes with either two or four servings apiece.

Blue Apron is largely accepted to be the granddad of meal kit delivery programs in the US. The eight menu choices available weekly range from simple pastas to delicious international options, with a seafood and vegetarian option always available. Even the simplest recipes might include an unfamiliar component or two, and the website often highlights these ingredients as an educational opportunity. Recipes are tagged with helpful keywords such as "customer favorite," "quick and easy," "great for grilling" and so on. Occasional promotions include a menu from guest celebrity chefs, or recipes that highlight popular travel destinations. An optional wine pairing service is also offered.

Subscription: Price per serving ranges from $7.49 to $9.99, with options to prepare two to four recipes per week and two or four servings per recipe.

Dinnerly rolls out some pretty exciting-sounding and delicious meals such as summery chicken panzanella and risotto with asparagus and cannellini beans. But with no more than six ingredients per recipe, the damage done to your time and kitchen is minimized. Along with not overwhelming you with myriad ingredients and multiple steps, the price tag for Dinnerly puts it squarely in the budget-friendly category, clocking in with a cost per serving of around $5.

Subscription: The options include a Two-Person Box for $30, or a Family Box for $60, each with three recipes for the week.

Gobble takes the template from the old guard of meal delivery kits but speeds it up by prechopping and part-cooking many of the components so that all recipes have a prep time of 15 minutes or less. Despite the "fast food" angle, each menu has a sophisticated and worldly vibe. Weekly recipe choices are cleverly categorized into From the Range, From the Ranch, From the Sea and From the Earth options.

Subscription: Options range from $11.99 to $13.99 per serving, with options for two to four servings of two or three (or more!) recipes.

HelloFresh helpfully tags each recipe accordingly, whether you are allergic to (or avoiding) dairy, gluten, soy, nuts and so on. Familiarity of ingredients is key, even when applied to dishes from various world cuisines. A Hello Fresh's portion sizes are generous, going with its relatively high cost per serving (up to $10 a person). "dinner to lunch" element is a unique twist that provides the home cook a variation on tonight's dinner to serve as a tasty portable lunch tomorrow.

Subscription: Options range from $8.74 to $9.99 per serving, with options for two to four recipes per week and two or four servings per recipe, customizable along Classic, Veggie and Family plans.

We like Green Chef for its versatility in the different specific diet plans available. Green Chef offers paleo, keto, pescatarian, vegan, and vegetarian options as well as gluten-free meals. No matter which diet you're following (for health or personal reasons) you'll be able to find a Green Chef plan that works for you. Because it offers so many different diet plan choices, this also makes Green Chef one of the most versatile meal kit delivery services since you get a plethora of different tasty menu options per week.

Subscription: $12.99-$11.99 per serving for a two-person Green Chef subscription at three meals/week; $10.99 per serving for a four-person Green Chef subscription at two meals/week.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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The best meal kit delivery service for 2020: Home Chef, Freshly, Blue Apron and more - CNET

Even though college should be a time to celebrate being independent and exploring new passions and interests, its also a time when we are bombarded with messages like dont eat X or youll gain the freshman 15, and its common to see articles promoting a certain workout or diet that will prevent this dreaded weight gain.

These messages are pervasive and can even be dangerous. The transition to college is commonly when symptoms of eating disorders start to occur, and approximately 40% of college students report body image concerns, weight management behaviors and out of control eating, according to a paper by Alan M. Schwitzer and Laura Choate. Dieting itself can lead to multiple negative health outcomes, including weight cycling, slowed metabolism and nutrient deficiencies.

When I was in treatment for an eating disorder, I learned about Health At Every Size, or HAES. HAES is simply the concept that everyone, regardless of their weight, genetics or current health status, has the right to pursue health, and focusing on behaviors such as eating a variety of nutrient-rich foods and moving regularly is far more important than numbers. Instead of telling people that they have to reach a certain standard to be healthy, whether that is based on weights, calories or BMI, a HAES approach takes into consideration the vast diversity that the term health emcompasses.

From a HAES standpoint, basing your health on a number ignores the multifaceted nature of health, which includes not only physical but mental, emotional, spiritual and financial well-being. Spending too much time on the physical aspect can sometimes make it difficult to focus on the other dimensions of health, and it creates an additional layer of stress that could negatively impact mental and emotional health in the long run, which can be especially detrimental for college students, who are already under a lot of stress to begin with.

I have seen the negative impacts of focusing excessively on a number in myself and in my friends. I used to think that in order to be healthy, I had to see a certain number on the scale. Even when I did reach that number, it still wasnt enough. I continued to exercise excessively and deny my body the fuel it needed. While pursuing health, I was actually damaging my physical and mental well-being.

Now I exercise because I love it and it makes me feel strong, not because I need to burn calories or lose weight. Once I stopped focusing so much on a number, I realized just how empowering it can be to workout while adequately fueling my body. Even though we live in a society that automatically associates thin with healthy, it is important to remember that health comes in all shapes and sizes, and focusing too much on an arbitrary number will only lead to frustration and disappointment.

Instead of talking about the calorie-burning effects of a workout, what if we focus more on the mental health benefits of exercise? Instead of calculating calories and counting macros, what if we practice eating mindfully and use mealtimes as a way to connect with friends? Instead of giving out advice for how to avoid the freshman 15, why cant we focus on promoting self-love and embracing body diversity? Unfortunately, we cant escape a lot of the diet culture rhetoric, but we can change how we respond to it.

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OPINION: Forget about the Freshman 15 health is about so much more than a number - N.C. State University Technician Online

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