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The recent Free Press headline, "Booze sales spike during pandemic" hit home with me as I suspected this could be a problem during the COVID-19 crisis. Ive seen the long "social distancing" lineups at the doors of various liquor stores as Ive driven on by. And Ive heard of the significant increase in domestic violence due to forced isolation combined with alcohol. In fact, some advocacy groups are referring to the skyrocketing numbers of domestic violence incidents as a "pandemic on a pandemic."

Isolation, anxiety and loneliness have proven to be bigger problems than initially anticipated amongst our newly minted "at home" workers and/or those who have been laid off temporarily or otherwise. Unfortunately, this has apparently led to an increase in alcohol use. For instance, the Canadian Centre for Addiction and Mental Health, reports that the COVID-19 pandemic, the shift to work at home, the lost jobs and resulting isolation, anxiety and loneliness have altered peoples alcohol intake patterns. In fact, the centre reports that people are binge drinking at least once per week.

John Roberge / Tallahassee Democrat

It is also interesting to note that 56 per cent of survey respondents indicated that COVID-19 has had a negative impact on their mental health. Yet, another survey showed that 60 per cent of participants were not seeking either formal and/or informal supports to help develop coping mechanisms.

So, why is it that people dont seek help when they know they are suffering from mental health issues and they know their employer has resources and services available? One of the key reasons for not disclosing is the continuing fear of the stigma of mental health. It seems that the old-fashioned stigma and fear are simply cemented into their minds. And, in spite of the fact there is a third-party provider, employees still worry about confidentiality. They worry about privacy, especially if a call is made during working hours and/or if they need to take time away from work to attend an appointment. There is fear about the impact on relationships with colleagues, the danger of being labelled and/or limiting any potential promotional activities. Overall, the result is that anxiety is doubled up... anxiety from the pandemic and anxiety from disclosing.

Managers need to be cognizant of the underlying fears employees are experiencing but dont outwardly express. They need to be more proactive and assertive in dealing with mental health issues during these stressful times. This includes things such as simply taking more time to discuss and listen to employee concerns about what is happening for them, right now. They need to focus on getting leaders out in front of the communication strategies and ensuring consistent ongoing messages. Managers need to monitor their own frame of mind and concentrate on demonstrating positive thinking so that employees have confidence in how the organization is handling return to work issues.

On the other hand, an additional survey identified 63 per cent of participants were confident in their own abilities to bounce back after the pandemic. This suggests to me that a good portion of employees will also engage in personal self-care when they feel their anxiety level is reaching a level of concern. Thats good news and with this in mind, I am providing the following suggestions to help readers bounce back.

Remember the link Keep in mind there is a connection between your thoughts and your physical reaction. In fact, there are five components to any issue; the environment, physical, mood, behaviour and thoughts. Whenever you start to feel anxious, take time to review all of these elements and reflect on the interconnections. Look for your triggers.

Listen to yourself Believe it or not, your mind is working 24-7 and in times of anxiety you are probably repeating negative sayings in your head. For instance, if you are using words such as "never and always" then you are probably generalizing in a negative way. You could be labelling yourself as stupid or foolish, or you might be jumping to conclusions. The result is that all of this negative thinking creates more negativity. To learn more, check out the "Ten forms of twisted thinking" on the internet and learn to become more aware of your automatic thoughts.

Identify your mood Whenever you are anxious and/or in a down mood, stop and analyze it. Ask yourself what was the situation you experienced that resulted in a down mood? What was your automatic thought? Next, rate the intensity of your mood. Next, examine the mood to determine if you have any evidence to support your thoughts? Examine an alternative and more positive thought and think it through. Youll be amazed at how this can change your mood.

Test your assumptions theres no getting around it, all people have various underlying assumptions that trigger their emotions and behaviour. These assumptions are usually negative and direct people to automatically make a judgment that may prevent them from taking action. They focus on a phrase such as, "if such and such happens, then...." This leads individuals to jump to conclusions. Take time to look at your emotion and determine if a false assumption is behind the feelings.

Face your fear one way to face your fear is to conduct a personal "cost benefit analysis." Ask how worrying will help you and how will it hurt you. Look at the advantages and disadvantages of taking action by facing your fear and weigh them against each other. Is your fear is helping or hurting?

Engage in positive self-talk this strategy is based on the fact that our mind doesnt care where the message comes from, it simply accepts the input. So, the trick is to feed positive messages to yourself. This essentially "programs" your mind and creates new beliefs. Its not hard, youve done it all your life. Its a statement such as "I can do that," "Im good at this" and/or "I take responsibility for myself."

Stay in the present Anxiety is all about a future-oriented mindset. Instead of worrying about whats going to happen, focus on what is happening right now. What do you need to do right now to feel safe? What do you need to do right now to stay on track? Calm yourself down and get focused on the here and now by looking around you. Name three things that you see or hear. Appreciate them. This can help to refocus your mind and bring you back to the present.

Get active Go for a walk. Clean house, clean cupboards, polish up the car. Cut the grass, read a book, start an exercise program. Take your children for a bicycle or car ride. Watch a funny video, or seek out funny cartoons. Just do something to jolt your mind into positive thinking.

Every individual has the responsibility for managing their own mental health and their behaviour at home and at work. While good help and counselling is often available in the workplace, there are still many healthy choices and strategies than can be undertaken on a personal basis. Lets all do our part to avoid a pandemic upon a pandemic.

Source: Anxiety, loneliness, depression common amid pandemic: survey, Compensation and Benefits, May 26, 2020

Barbara J. Bowes, FCPHR, CCP, M.Ed., of the consulting firm Legacy Bowes, is the author of eight books, a radio personality, a speaker, an executive coach and workshop leader. She is also chairwoman of the Manitoba Status of Women. She can be reached at barb@legacybowes.com

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May 08, 2020

LUMBERTON Around the same time that Southeastern Health officials were deciding how to manage visitors to Southeastern Regional Medical Center during the beginning of the COVID-19 pandemic, state and national guidelines mandated that hospitals and long-term care facilities, or nursing homes, end visitation.

Once this change was implemented, Southeastern Healths Guest Services department and WoodHaven Nursing, Alzheimers and Rehabilitation leaders began looking for ways to keep their patients and residents connected with their loved ones.

Hospital care

We knew that this was going to be a challenging time for our patients because the connection with family is so important, said Alisia Oxendine, Southeastern Health Guest Services director.

Because of the ranges of ages, health conditions and mental capacity of patients in the hospital, every possible scenario had to be considered.

We care for new moms, sick children, individuals who have experienced trauma like car wrecks, patients who need critical heart surgery, patients battling cancer and everything in between, Oxendine said. We had to put plans in place to address every scenario, even including those where patients have dementia or language barriers and those who may be experiencing end-of-life situations.

Telephone communication is the most common way hospitalized patients are staying in touch with family during the COVID-19 restrictions, however, some patients may not be able to speak on the phone, while others might need to see their family to feel connected.

Guest Services and Information Technology staff worked together to secure and make available iPads, which are sanitized after every use, and reliable phone connections for SRMC patients so they can use technology, such as FaceTime, to reach their family members.

Oftentimes patients, along with their health-care team, give their family members updates about how they are doing, Oxendine said. Other times, patient need the encouragement and love that their family can provide. If patients arent comfortable with technology, our patient representatives are on hand to walk them through the steps to make the connection.

One visitor is being allowed for the birth of a child, in cases where the patient is a minor, or if the patient cannot speak for themselves to make health-care decisions.

There are extreme circumstances in the hospital where the benefits of having someone with the patient outweighs the risks during the coronavirus and in these cases we are taking extra measures, including screenings before entry, use of face masks and increased hand hygiene, to keep everyone safe, Oxendine said. Showing empathy while mitigating the concerns of patients and families during this unprecedented time is a top priority.

Family members can contact their loved ones by calling the medical center at 910-671-5000 and asking for them by name, if they have chosen to be listed in the hospital directory. Phone operators can also provide phone numbers that bypass the operator and ring directly to patient rooms. Mailing cards or letters is another way to reach patients.

Anyone who may need assistance contacting their family members may call Guest Services at 910-671-5592.

Long-term care

This is home for our residents and an important part of home is family, said WoodHaven Director Suzanne Jackson, who also oversees hospice services and care management for Southeastern Health. While keeping our patients safe and preventing an outbreak at our facility is the main priority right now, we cant overlook the mental health aspects of their care.

WoodHaven staff facilitate weekly telephone calls to ensure family remain informed and connected. While calls are the most common way to stay connected, they cant replace actually seeing each other.

We are utilizing technology like FaceTime, and some of our families are making window visits, using the window as a barrier but allowing them to see each other while talking or holding up a sign, Jackson said. Sometimes just laying eyes on someone to know they are doing well can be very reassuring for not only the family member but also the patient.

WoodHaven established a photo gallery on the Southeastern Health website where family members can view photos of residents holding signs or participating in activities where social distancing is implemented. The gallery can be viewed at http://www.srmc.org/main/covid-19-woodhaven

Community groups have also reached out to assist in helping residents feel connected, hosting parades on the grounds in view of patients from safe distances.

We know this is a challenging time for everyone but we are working to make the best out of a difficult situation to support our residents and reassure them that they have not been forgotten, Jackson said.

Letters or cards may be mailed to patients at SRMC using PO Box 1408, Lumberton, NC 28359, or residents at WoodHaven at 1150 Pine Run Drive, Lumberton, NC 28358. Be sure to include the patient or resident name and room number, if known.

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Oxendine

https://www.robesonian.com/wp-content/uploads/2020/05/web1_Families-Oxendine-Alisia.jpgOxendine

Jackson

https://www.robesonian.com/wp-content/uploads/2020/05/web1_Families-Suzanne-Jackson.jpgJackson

WoodHaven resident Nessie Pierce holds a sign showing a message of love to her family. The photo was used in a gallery posted on Southeastern Healths website during the time of COVID-19 visitation restrictions.

https://www.robesonian.com/wp-content/uploads/2020/05/web1_Families-WoodHaven-resident.jpgWoodHaven resident Nessie Pierce holds a sign showing a message of love to her family. The photo was used in a gallery posted on Southeastern Healths website during the time of COVID-19 visitation restrictions.

SeHealth works to ensure patients, relatives stay in contact

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Now Djokovic goes deeper: In a taped interview, the world's number one ranked playertalks about how he made the decision to change his diet back in 2007 when persistentallergies left him frustrated. Then he ranked third and felt like he had tried everything, from changing his workouts toundergoing surgery on his clogged nose to help him breathe better, and nothinghelped.His persistentallergiesand mild asthma persisted, and it wouldhit himworse when he was on the court.

He tells interviewer GrahamBensinger that the change dated back to theAustralian Open, in 2007 and no matter what he triedlifting weights, biking for hours, nasal surgerynothing worked. Then, Dr. Igor Cetojevic, who was watchingDjokovic play on television noticed the problem and realized he could help the struggling star. He picked up the phone. This changed everything. He got in touch withDjokovic'sfamily through mutual friends and offered to help the young star by changing his diet, and that led to a journey of success.

As a boy, Djokovic says, he had terrible allergies and would lie in bed and feel like he was suffocating in his bed, he told the interviewer.He was suffering from a mild version of asthma and as he played it started to get worse on the court. "I got stressed because nowhere was this more pronounced than in Australia," the champ explained, and he actually had to drop out of matches due to the fact that he couldn't breathe and it led to him feeling distressed.

"Emotions and expectations and pressure [are heightened on the court], and when you mix it all together you get a formula that is ... you experience major health issues on the court. Because of it, I was retiring matches and it took me a long time to recover.

"Dr. Igor reached out to some friends we had in common and they reached out to my parents and when I met him, I did a couple of sessions and I felt really a big difference. That was when I got used to ... biofeedback. He had all this analysis and overview of my emotional body and physical body and we started slowly taking off layer by layer and going into things related to my health, and of course, the diet was one of the most integral parts of it."

Dr. Ignor ran medical tests and studies on Djokovic, which resulted in a list of food allergieshe was reacting to, particularly gluten, dairy, and refined sugar. As a result of the need for dietary improvements, Djokovic eliminated these foods from his diet and immediately felt better, he says.

Eventually, he also stopped eating red meat,and explained how the animal protein slowed him down, saying,"Eating meat was hard on my digestion and that took a lot of essential energy that I need for my focus, for recovery, for the next training session, and for the next match," Djokovic emphasized he does not eat foods that require a lot of digestion, especially in the morning when he needs all of his energy for training. Instead, he starts the day with hot water and lemon, then celery juice, and some superfood supplements.

So what does this tennis superstar noweat? Nutritious plant-based food that provides fuel and energy and plenty of protein, for all of those fans who worry that going plant-based won't provide the protein they need.

Thepro tennis star breaks down his average day of eating with interview Graham Bensinger, which consists of three liquids in the morning, hot water with lemon, celery juice, and a green smoothie. He explains the smoothie is full of superfoods, fruit, algae, and healthy supplements,and gives him "mental clarity," and helps allow him to, "feel good." Djokovic notes he eats breakfast on an empty stomach to avoid digesting food before training.

During lunchtime,the 6'3 athleteeats a light salad and enjoys adding "whole grains like quinoa, millet, wild rice, sweet potato, and regularpotato, either steamed or boiled." He says, "I like to keep thingsquite light." Dinner is more of the same.

Here is the full interview. Now you can eat like Novak.

Djokovic credits a plant-based diet for clearing his mindandsays that the key to winning matches comes down to confidence. AfterDjokovic's victorious Wimbledon match in July 2019 against his biggest rival, Roger Federer, the champion sat down with a press interviewer and discussed his diet. Djokovic does not like to label his diet because of the "misinterpretation of the word vegan", instead, he says "I do eat plant-based, and it's been for many years." He goes on to explain how his diet is one of the reasons he recovers well after a high-intensity match. "I don't have allergies that I used to have any more. And I like it."

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They also believe that certain radiations are emitted when the eclipse takes place which contaminates the edibles, making them unfit to eat. However, at the same time, it must be noted that there are no actual scientific proofs for these beliefs and they simply are promoted out of fear. We list down some of the diet myths and common beliefs associated with a lunar eclipse.

Avoid cooking or eating during the duration of the eclipse

Many communities believe that Lunar eclipse can cause emission of UV rays, change of wavelength and intensity of the light radiations which may eventually make food items unfit for consumption. This is why all cooking-related activities are usually avoided and even the food is not kept out in the open during the eclipse.

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One of the most promising developments is the link between certain diets and their protective components.

According to Mays Al-Ali, nutritionist at HealthyMays.com

The DASH diet also protects against many cardiovascular risk factors of dementia, said Al-Ali.

The DASH diet plan emphasises high intakes of fruits, vegetables, whole grains, and low-fat dairy products, as well as increased potassium and reduced sodium intake.

"Some of the dementia protective effects of DASH include lower blood pressure and blood lowdensity lipoprotein (LDL) cholesterol levels, weight reduction, reduced oxidative stress and inflammation, improved insulin sensitivity, and reduced incidence of diabetes," explains Al-Ali.

Devising a diet to address the drawbacks

As she explained, although both the Mediterranean-based diet and the blood pressurelowering DASH have demonstrated protective effects on cardiovascular conditions that can adversely affect the brain, neither is specific for the levels and types of foods shown to protect the brain against neurodegeneration.

, there are two main diets that have come under the microscope - the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean-style diet.

As Al-Ali explains, a Mediterranean-style diet is rich in fruits, vegetables, legumes and unrefined cereals, with moderate amounts of dairy products, low meat but regular fish intake.

"This seems to deliver all nutrients in adequate amounts to support maintenance of cognitive function and reduce the risk of cognitive decline in healthy older persons," she said.

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The DASH diet also protects against many cardiovascular risk factors of dementia, said Al-Ali.

The DASH diet plan emphasises high intakes of fruits, vegetables, whole grains, and low-fat dairy products, as well as increased potassium and reduced sodium intake.

"Some of the dementia protective effects of DASH include lower blood pressure and blood lowdensity lipoprotein (LDL) cholesterol levels, weight reduction, reduced oxidative stress and inflammation, improved insulin sensitivity, and reduced incidence of diabetes," explains Al-Ali.

As she explained, although both the Mediterranean-based diet and the blood pressurelowering DASH have demonstrated protective effects on cardiovascular conditions that can adversely affect the brain, neither is specific for the levels and types of foods shown to protect the brain against neurodegeneration.

Among the different types of vegetables, the green leafy variety has been identified as having the strongest protective effects against cognitive decline, she noted.

"Studies show that adults aged 50 plus who followed a similar eating plan based on the MIND diet for four years did not experience any memory loss and after only four months on this type of eating plan, adults performed as if they were nine years younger on reading and writing speed tests," Al-Ali reported.

According to Al-Ali, these are the main foods to be eaten regularly whilst limiting intake of red meat, processed products and baked goods:

1) Raw leafy greensDarker greens, such as spinach, kale and romaine, have more brain-boosting antioxidants and vitamin K. Try to eat one cup daily.

2) Cruciferous vegetablesBroccoli, cauliflower and brussels sprouts are high in vitamin K and glucosinolates, which have an antioxidant effect. Include at least three 1/2 cup servings in your diet a week.

3) BlueberriesAll berries have a positive effect on brain health, but blueberries have been studied the most. They contain flavonoids, which activate brain pathways associated with less cellular ageing. Try to consume 1/2 cup of any berries three times a week.

4) BeansIts unknown exactly what makes beans, lentils and chickpeas good for brain health, but its likely due to a combination of antioxidants, fibre, vitamins and minerals. Include 1/2 cup in your diet as a replacement for red meat at least twice a week.

5) NutsUnsalted nuts are high in antioxidants and healthy fats. Walnuts are particularly high in omega-3 fatty acid, a brain-protective nutrient. Aim for a handful of nuts daily.

6) FishThe iodine and iron in all types of fish are thought to help maintain cognitive function. Fattier fish, like salmon and trout, also contain brain-boosting omega-3 fatty acids. Aim for one to two servings per week.

7) Whole grainsChoose fibre-rich whole grains like oats, brown rice and whole-grain wheat to offset your intake of refined grains.

8) Olive oilIt contains monounsaturated fats and vitamin E, as well as antioxidants. Aim for extra virgin organic olive oil and try not to fry with it as it has a low smoke point so can go rancid easily and give rise to inflammation. Add it to cooked food once cooled or on salad dressings. Avocado or coconut oil is best for cooking.

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Intermittent fasting (IF), an eating style that's typically paired with high-protein or keto diets, begs a lot of questions, especially if you're new to it. You might be curious what type of fasting schedule you should try, what the legit health benefits are, whether you'll experience any side effects, and what kind of weight-loss results you can expect. Another common question is whether you can have beverages, like coffee and water, during your fasting periods.

The short answer is: It depends on the beverage and the type of IF diet you're following (different types of intermittent fasting, from dry fasting to the Warrior Diet, have different guidelines). But a good rule of thumb is to avoid any drinks that have any calories while you're fasting, says New Jersey-based dietitian Erin Palinski-Wade, RD, author of 2 Day Diabetes Diet.

Consuming any carbs, proteins, or fats when you're trying to maintain a fasted state can negate the weight-loss benefits of intermittent fasting, she says. IF diets are also thought to lead to a reduction in insulin resistance and help control blood sugar, both of which can reduce your chances of becoming diabetic. These benefits can be quickly canceled out if you consume too many liquid calories during a period of what should be a fasted state.

Here's what you should know about all some of the most popular drinks you might *want* to consume while doing intermittent fasting, and whether or not they'll take you out of a fasted state.

You can drink it black. Black coffee is calorie-free, so it's fine to enjoy during the fasting phase. But adding in sugar, cream, or milk is best avoided, as it can add calories to the drink that can take you out of a fasted state.

If you do want to flavor your coffee during a fast, experiment with calorie-free flavoring from a spice like cinnamon, says Palinski-Wade. Save the coffee add-ons for your non-fast windows of time."

Additionally, avoid having more than one cup, or switch to decaf, when you're fasting. Excessive caffeine, especially on an empty stomach, may increase those jittery feelings which can often increase appetite and the desire to snack, she says.

Go for it. Just like coffee, tea is naturally calorie-free and fine to have during a fast, so long as its simply brewed tea that comes from tea bags, leaves, or flakes. Bottled ice tea is often heavily sweetened, so if you go that route, make sure youre opting for one that is unsweetened and not loaded with added sugar and calories, says Palinski-Wade. Caloric add-ons such as honey, milk or cream should be reserved for non-fasting times, just like with coffee.

Since tea is naturally lower in caffeine than coffee, you can have a bit more during fasts, however I would still recommend opting for decaf when possible, she says.

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Drink up. Water is naturally calorie-free so there's no need to restrict it, says Palinski-Wade. Water in general is a good idea to sip on during fasting times to ensure hydration but also as a way to fill your stomach and prevent hunger.

If you enjoy flavored water, you can add in fruit wedges or a splash of lemon or lime juice (or a splash of another juice) as long as it is a true "splash" (around one tablespoon per 12 ounces) and doesnt add more than a trivial amount of calories, says Palinski-Wade. Carbonated water/seltzer can be treated in the same way as water, as long as it is naturally flavored and calorie-free.

Skip it. If you're wondering if you can drink soda (or diet soda) while you're doing intermittent fasting, Palinski-Wade recommends staying away from soda in general, even if youre not following a diet like intermittent fasting.

Regular sodas are usually loaded with sugar and calories and offer no nutritional value, she says. There also isnt enough data and research to say whether diet soda is okay to drink during IF, but research suggests that consuming too many artificial sweeteners (as diet sodas tend to have) can increase cravings and appetite, as well as promote weight gain and the storage of fat.

Your best bet is to limit all sodas as much as possible and satisfy carbonation cravings with seltzer or carbonated water, she says.

Pass on it. Alcohol should never be consumed when in a fasting period, as its effects can be intensified when consumed on an empty stomach, says Palinski-Wade. Alcohol is also a source of calories, so drinking it would break your fast while also likely stimulating your appetite and leading to increased hunger and cravings.

This depends on the fasting schedule you're following, and you should discuss any supplements with your doctor before beginning to take them, says Palinski-Wade. If you fast for a set amount of hours each day, take your supplements during the eating hours (unless otherwise instructed by your doctor or dietitian), since most supplements like a multivitamin are better absorbed when taken with food.

If you practice intermittent fasting that involves fasting on specific days, like the 5:2 diet, taking supplements is still recommended to ensure you are meeting your nutrient needs each day. Palinski-Wade recommends taking a high-quality multivitamin daily when following any IF plan.

Generally, the small amount of calories found in a chewable/gummy/liquid vitamin would not offset a fast day, she says. "But do discuss this with your doctor or dietitian first to make sure you can take your supplement on an empty stomach.

The bottom line: At the end of the day, you want to consume close to zero calories during fasting periods. By avoiding sweetened drinks like soda and bottled iced tea, as well as caloric add-ons in your hot beverages, you can ensure you follow your IF plan correctly and successfully.

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5 liver-healthy foods you must include in your diet to stay hale and hearty  |  Photo Credit: iStock Images

New Delhi: The human body is a complex machine. Just like if one part of any machine is unable to work efficiently, or completely breaks down, even if one vital organ of the body is unable to perform its functions, it can lead to complications and problems in the body. The food we eat, directly affects our whole body, including all our internal organs, like the liver.

A healthy, balanced diet, along with regular exercise, and quitting unhealthy lifestyle habits like smoking, or drinking can help in keeping the body healthy overall. However, if you are diagnosed with a specific problem, you must change your diet accordingly. While some foods can aggravate the problem, others can help strengthen the organ and aid its functions. According to British Liver Trust, if you have a liver condition, it's important to understand how your liver is affected by the food you eat; the elements of a well-balanced diet suitable for most people; disease-specific dietary considerations and special or therapeutic nutritional diets for those with more advanced liver disease.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

For full coverage on Coronavirus pandemic, click here.Join the Times Group initiative #MaskIndia.Share a picture with your home-made mask on your social handles using #MaskIndia. The best picture will be featured in TOI and on maskindia.com

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When it comes to baking, all-purpose flour is the tried-and-true backbone of many beloved treats. But all-purpose flour can, in fact, be swapped in whole or in part if you don't have any and can't get your hands on some. You also don't have to say goodbye to delicious baked goods just because you have an intolerance to gluten or are trying your hand at a new diet. In fact, there are a plethora of all-purpose flour substitutes that might actually provide a supercharged health edge to one of your favorite recipes.

"White refined flour is really limited when it comes to nutrition, as it contains practically no fiber or protein, says Good Housekeeping Institute Registered Dietitian Stefani Sassos, MS, RDN, a registered dietitian within the Good Housekeeping Institute. "Since its a concentrated source of refined carbohydrates, it can also spike blood sugar levels. Trying out alternative flours in your baking at home is a great way to create more well-balanced meals and add more nutrients to your diet.

Because theyre all derived from different grains, cereals, dried beans, and nuts, alternative flours vary greatly in taste, texture and nutritional value. Its important to understand their different flavors and textures to make the best possible substitutions in the midst of your next baking adventure. You'll also need to keep in mind that alt flours aren't always grain free if you have a gluten allergy, make sure to double check the label before purchasing a new flour for your pantry.

There's no denying that it's hard to keep up with all the new options in the baking aisle these days. Here are the easiest ways to make use of alternative flours in your kitchen, including some of Sassos' best picks to add to your shopping list.

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1Whole Wheat Flour

$18.13

Whereas all-purpose flour strips the wheat kernel of its bran (itsexterior) and germ (its inner seed), whole wheat flour is processed with the entire kernel. This contributes to whole wheat flours higher protein content than all-purpose, in addition to more fiber and other nutrients. When it comes to flavor, it is much wheatier (as the name implies!)and has a slightly nutty aftertaste. You can usually substitute up to 50% of all-purpose flour in any given recipe with whole wheat. Because this flour is derived from the same product that all-purpose flour is derived from, it tastes and behaves most similarly out of all the alternative flours to all-purpose.

2Quinoa Flour

$16.49

"Quinoa flour is really versatile, especially high in fiber, and is also a source of complete protein, which means it contains all of the essential amino acids," Sassos says. In a pinch, you can actually make quinoa flour at home from scratch: "Gently toast quinoa on a clean skillet, then add to a food processor or blender, and blend until it reaches a flour consistency. Sift it and allow it to cool before use."

While quinoa flour won't function well in yeasted breads, Sassos says she frequently swaps it in for regular flour in cookies, muffins, cakes, and loaves.

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3Oat Flour

$16.89

As long as the oatsare derived from supplies processed in a gluten-free facility, then oatflour will also be gluten-free.It's mild, nutty flavor makes it a great options for pancakes, waffles, bars, and breads. You can also make it at home in a pinch:"Simply add oats to a food processor or blender and blend by itself until it reaches a flour-like consistency," Sassos says. "Oat flour has a nutty flavor and adds texture to baked goods, so I like it best as a flour swap in pancakes, muffins, or banana bread."

It's also one of the healthiest additions on this list:Oats contain soluble fiber that can help reduce bad cholesterol levels, won't impact blood sugar levels on its own, and aids digestive health.Swapping flour for this supercharged option can effortlessly make most any baked good that much better for you.

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4Almond Flour

$7.99

Hello, low-carb baked goods! "If you're looking to cut carbs in your baked goods, I like almond flour because it performs really well in baking," Sassos says. "It's also a good source of Vitamin E, which is a fat-soluble vitamin and antioxidant that helps protect cells from damage and can even help fight off infection. Almond flour is also compliant with a lot of different diets, including low-carb, paleo, and gluten-free."

5Brown Rice Flour

$17.13

Brown rice flour is a greatgluten-free and high-fiber flour substitution. It functions well in place of flour intempura batters, pancakes, crepes, muffins and quick breads. Rice flours have a tendency to be a little gritty, so make sure that youre buying flours that are finely ground, or make them at home. Because its derived from brown rice, it will have a toasty, slightly nutty flavor.

RELATED: 25 Amazing Machine-Friendly Bread Recipes That Make Baking a Breeze

6Coconut Flour

$5.49

Want to impart that signature, tropical profile of coconut-y bliss into your baked goods? Try coconut flour. Its derived from dried coconut meat, making it powder-like, naturally grain-free, and ultra fine. Its an ideal 1:1 substitution for cookies, bars, muffins, and cakes. If you are following a Keto diet or thinking about Paleo, coconut flour is a superior, low-carb, gluten-free alternative flour. Make sure to add plenty of moisture to whatever youre baking when using coconut flour because its so high in fiber, it needs extra moisture to hold a baked good together.

7Chickpea Flour

$14.69

8Spelt Flour

$8.65

Spelt is a distinct type of wheat which means that this is a glutinous product. It cannot be fully substituted for all-purpose flour in baking, but it's addition makes for a robust flavor you'll be hard-pressed to find in most supermarket buys. Stick to a ratio of 3:1 all-purpose to spelt for the best results.Not only is it higher in fiber and whole grains, but it possesses a deep, nutty flavor thats delicious in cookies, cakes, breads, and muffins. Try it in your next batch of chocolate chip cookies youll be impressed by its toasty, rich flavor.

RELATED: Our Most Delicious Vegan Chocolate ChipCookies

9Buckwheat Flour

$14.99

Dont let the name fool you! Buckwheat flour possesses zero wheat byproduct, making it naturally gluten free. Buckwheat kernels are a pseudocereal (something that is not a cereal grain, like wheat or oats) that are harvested and ground into a dark brown, ultra-rich flour. Buckwheat flour is ideal for muffins, breads, and cookies; if you turn them into noodles, youve made soba noodles! This flour is a one-to-one substitution with all purpose four.

10Amaranth Flour

$5.99

Amaranth is an ancient grain that can be ground finely for a light, gluten free flour. Similar to buckwheat, amaranth is also a pseudocereal. It has a super nutty, earthy flavor thats tasty in cakes, scones, and breads. Because of its ultra fine texture, substitute it for about 25% of the wheat flour in your recipe.

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LONDON--(BUSINESS WIRE)--Technavio has been monitoring the keto diet market and it is poised to grow by USD 1.18 billion during 2020-2024, progressing at a CAGR of almost 5% during the forecast period. The report offers an up-to-date analysis regarding the current market scenario, latest trends and drivers, and the overall market environment.

Technavio suggests three forecast scenarios (optimistic, probable, and pessimistic) considering the impact of COVID-19. Request for Technavios latest reports on directly and indirectly impacted markets. Market estimates include pre- and post-COVID-19 impact on the Keto Diet Market Download free sample report

The market is fragmented, and the degree of fragmentation will accelerate during the forecast period. Ample Foods, Ancient Nutrition, Bulletproof 360 Inc., Dang Foods Co., Essentially Keto, Fat Snax, Glanbia Plc, Perfect Keto LLC, Prvit Ventures Inc., and The Good Fat Co. Ltd. are some of the major market participants. To make the most of the opportunities, market vendors should focus more on the growth prospects in the fast-growing segments, while maintaining their positions in the slow-growing segments.

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The increasing availability of keto products has been instrumental in driving the growth of the market.

Technavios custom research reports offer detailed insights on the impact of COVID-19 at an industry level, a regional level, and subsequent supply chain operations. This customized report will also help clients keep up with new product launches in direct & indirect COVID-19 related markets, upcoming vaccines and pipeline analysis, and significant developments in vendor operations and government regulations. https://www.technavio.com/report/report/keto-diet-market-industry-analysis

Keto Diet Market 2020-2024: Segmentation

Keto Diet Market is segmented as below:

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Keto Diet Market 2020-2024: Scope

Technavio presents a detailed picture of the market by the way of study, synthesis, and summation of data from multiple sources. Our keto diet market report covers the following areas:

This study identifies growing obese population as one of the prime reasons driving the keto diet market growth during the next few years.

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Keto Diet Market 2020-2024: Key Highlights

Table of Contents:

Executive Summary

Market Landscape

Market Sizing

Five Forces Analysis

Market Segmentation by Product

Customer landscape

Geographic Landscape

Drivers, Challenges, and Trends

Vendor Landscape

Vendor Analysis

Appendix

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Technavio is a leading global technology research and advisory company. Their research and analysis focus on emerging market trends and provides actionable insights to help businesses identify market opportunities and develop effective strategies to optimize their market positions. With over 500 specialized analysts, Technavios report library consists of more than 17,000 reports and counting, covering 800 technologies, spanning across 50 countries. Their client base consists of enterprises of all sizes, including more than 100 Fortune 500 companies. This growing client base relies on Technavios comprehensive coverage, extensive research, and actionable market insights to identify opportunities in existing and potential markets and assess their competitive positions within changing market scenarios.

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Seafood, like salmon, is a staple in the pescatarian diet.

There's a war raging in the health and wellness world that doesn't look like it will end anytime soon. The fight over whether meat or animal-based food products are actually good for you or not has been a long one. But given that the science and expert advice on the topic is so mixed, you might be interested in an eating style that gives you the best of both worlds and allows some non-plant based, but also non-meat protein sources. Enter the pescatarian diet.

Read more:The best healthy food delivery services for 2020: Blue Apron, Home Chef, Sun Basket and more

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A pescatarian diet is an eating style that looks similar to a vegetarian diet, except most pescatarians eat fish. "Pescatarianism is essentially veganism, or in other words, an entirely plant-based approach, but the only animal protein consumed is fish," Kylene Bogden, Registered Dietician and Wellness Advisor for Love Wellness tells CNET. However, some also include dairy and eggs, but it depends on the person's preference.

The pescatarian diet is appealing to many people since one of the main concerns surrounding veganism and vegetarian diets is that you often can't get enough complete protein from plants. Most plants do not contain the nine essential amino acids that are found in animal protein and seafood that constitute a "complete" protein. So the pescatarian diet excludes all forms of meat including red meat, chicken, turkey and pork but you can include any type of seafood, such as salmon, tilapia, shrimp or oysters.

In general, adding more plants and less processed foods into your diet provides many benefits like less inflammationand a lower risk for chronic health conditions like heart disease, type 2 diabetes and high blood pressure.

Fish contains omega-3 fatty acids which health experts say support heart health, among other benefits. According to an American Heart Association science advisory including as little as 1-2 meals with seafood per week can reduce your risk for congestive heart failure, coronary heart disease, stroke and sudden cardiac death. They also stress that these benefits can occur when replacing less healthy meals with fish or seafood.

Studies show that diets with more seafood can have a positive effect on heart health.

Studies also show that people who consume more omega-3 fatty acids, like those found in fish, can experience less depression and anxiety. According to Harvard Health, this may be because the human brain contains a high amount of fatty acids. So researchers guess that when the brain has less of those fats available, it may result in health issues that affect the brain like anxiety, depression or even Parkinson's Disease.

A diet rich in fruits, veggies, and seafood is shown to help lower the risk for diabetes.

Plant-based, vegetarian and pescatarian diets were shown to protect people against obesity and type 2 diabetes in one study published in Diabetes Care.In the study, researchers measured BMI of vegetarians, vegetarians that eat eggs and pescatarians. They found that vegetarians had the lowest risk for diabetes and a lower body mass index (BMI). Pescatarian's BMI were also lower than their meat-eating counterparts.

No matter what your health goals, some people simply feel better when they eat more plants and less meat and rely on seafood as their main protein source."Many individuals feel well eating an abundance of plants with a small amount of animal protein that is easily digested such as fish hence why many choose the approach," Bogden says.

One benefit of the pescatarian diet is that it's really flexible and you can adapt it to your tastes and preferences. There are no "rules" or guidelines other than the kinds of protein you eat and it's up to you if you'd like to include dairy products like cheese or yogurt and eggs.

If you have other goals, like losing weight or gaining muscle for example, you may need to consult a nutritionist on the exact amounts of food and macronutrient ratios that will help you reach those goals.

Types of food you can eat on the pescatarian diet:

Depending on your preference:

Certain types of fish are more likely to have high levels of mercury than others.

When adopting a diet rich in fish and seafood, some people are concerned about consuming the mercury that is found in some fish. Too much mercury in someone's diet can result inmercury toxicity, although the risk is considered low. "Mercury toxicity is a very real issue, but at the same time, is only an issue if an abundance of poor quality, farm raised fish is consumed," Bogden says.

Luckily, not all fish contain the same amount of mercury -- just be mindful of what you're eating to reduce your exposure to it. Here are the guidelines for reducing risk according to Seafood Health Facts:

Fish with high levels of mercury to avoid:

Commonly eaten seafood low in mercury:

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.

Link:
What is the pescatarian diet? Everything you need to know - CNET

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