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Try the COVID diet plan to say fit and healthy with stronger immune system during lockdown  |  Photo Credit: iStock Images

New Delhi: Good nutrition and regular physical activity are the backbone to a healthier, fitter life. Eating well is even more crucial in times like these when your immune system might need to fight back and defend you against viruses, including the novel coronavirus that causes COVID-19. Excess body fat, especially belly fat, triggers immune cells that can harm your body. Eating a varied, balanced diet will also help you maintain a healthy weight with stronger immunity. Given the link between nutrition, body weight, immune system and COVID-19, weve listed some key nutrients that you can include in your healthy COVID diet plan to help you stay hale and hearty, maintain weight loss during the lockdown.

Perhaps, the COVID-19 pandemic seems to have shifted our focus to healthful behaviours, particularly immunity-boosting foods, in the absence of a safe vaccine and treatment for the virus. But figuring out what to eat to stay fit can be yet another daily challenge. This simple diet plan that includes several vital nutrients involved with the normal functioning of the immune system such as copper, omega-3 fatty acids, vitamin D, iron and dietary fibre (COVID) can come in handy when meal prepping.

The bottom line is, a healthy, balanced diet - consisting of plenty of fresh fruits, vegetables and wholegrains - along with physical activity will strengthen your immune system, keep you fit.

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

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Try the COVID diet plan to stay fit and healthy with stronger immune system during lockdown - Times Now

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Alia Bhatt shares an inspiring post on Instagram

Struggling to find #LockdownMotivation of late? Then Alia Bhatt's latest post on Instagram is the one to see! In 60 days, the actress claims that she got stronger and fitter. She says that she is not much better at performing the calorie-burning exercise burpees, and the others like skips, push-ups, running. Not just this, Bhatt also feels "super obsessed" with eating right and waiting to get back to the next challenge. Not just fitness, the actress got a haircut at home!

Read her full post here.

India is now in the fourth phase of lockdown and nothing is like it was before. Staying at home initially seemed blissful but now it has become somewhat precarious to not be able go to back to our so-called 'normal' routine.

This is where a healthy lifestyle comes into play. Taking on the path to fitness and healthy eating can help you lose weight and feel better all in all. All you need to do is push your limits and get out of your comfort zone to reassure yourself that you can do it.

See the video below to see how Alia does it.

If lack of time or the inability to manage it efficiently is keeping you from a regular workout, then you can try high intensity interval training or Tabata workout. Both of these are short duration high intensity workouts which can make for calorie-burning intense workout session.

In the video below, Alia can be seen doing a Tabata workout. It is a four-minute workout where you have to do eight rounds of each exercise for 20 seconds. There's a 10 seconds rest in between exercise. Watch the post below to see how each exercise is done.

This lockdown, do not let the 'new' normal take a toll on your mental and physical health. Exercise regularly and eat healthy. It is the only way to boost your immunity and be disease-free.

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

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

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Watch: Alia Bhatt Is Stronger, Fitter And Better At Performing Burpees! Her Workout Videos Are All The Motivation You Need Today - Doctor NDTV

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If you're curious about how to give up alcohol then it could be that you've found yourself drinking more than usual lately, and you're not alone. Coronavirus is making us drink significantly more alcohol, according to health experts. Alcohol sales have gone up a whopping 20 per cent since the coronavirus lockdown was implemented: a worrying statistic, since there is a well researched link between excessive alcohol consumption and a weakened immune system.*

Alcohol also can worsen symptoms of anxiety and depression so drinking to ease the boredom and worry of coronavirus might not be such a good idea after all. Of course, celebrating the easing of Covid-19 restrictions with a glass of wine or two may seem tempting, but right now, before restaurants and pubs have reopened, is actually a really good time to try to reduce, or stop drinking altogether.

Want to know how to give up alcohol for good, beyond lockdown? Or at least cut down? The following tips will make the process easier and safer than attempting to just quit cold turkey, which may be counterproductive.

Books and audio material to help you stop drinking

Give Up Alcohol Self Hypnosis...

Full disclosure: these tips for quitting alcohol are aimed at people who aren't happy with how much they're drinking and would like to drastically cut down on or give up alcohol altogether. If you're already happy with just the occasional glass of wine, you probably don't need this advice. On the other hand, if you're a very heavy drinker and think you have alcohol dependency, you should always seek professional medical advice before attempting to quit.

There are endless benefits to giving up alcohol. From improved mood and better sleep, to more money in your bank account. Of course, giving up drinking is a personal choice, and you may have your own reasons for wanting to give up, but here are some hard facts that'll help reaffirm your decision:

How to give up drinking is really dependent on how regularly and how much you drink. The more regularly you drink, the harder it'll be to give up, so be prepared for a long process. Give yourself at least a year to give up completely, and don't beat yourself up if you slip up now and then when out with friends. All of the following tips are aimed at making it easier for you to quit, rather than relying on superhuman levels of willpower.

1. Stop buying alcohol

If you regularly buy a bottle of wine for dinner, it's unrealistic to expect yourself not to reach for said bottle when it's in the fridge in the kitchen. Especially if you have a completist personality (i.e. you have to finish what you started), make sure there's no alcohol readily available in the house, except on special occasions. If this is too difficult, start buying half bottles or mini bottles, which most supermarkets stock these days. Shopping online at the moment? Don't order wine in bulk, tempting as it may be.

2. Buy expensive alcohol

How much do you spend on alcohol a week? Add up the cost of all the bottles and get in the habit of getting just one expensive bottle with that amount instead. Developing a taste for fine wine may sound counterintuitive, but the higher the price of your booze, the less likely you'll be to buy it often.

3. Set yourself a realistic timeline

Don't expect your desire to drink to evaporate overnight. Instead, try drinking half the amount you have been in the first month; then slash it again the next month, and so on, until you go down to little or no drinking. Do this over six to 12 months.

4. Prepare yourself for questions

It's likely that while you're giving up drinking, you'll get a lot of 'why?' questions. If they make you uncomfortable, it may be easier to prepare generic answers in advance (e.g. 'I'm training for a marathon'), rather than feeling the need to explain your reasons in detail.

5. Start a reward piggy bank

If giving up alcohol feels a little like punishment, make it into a reward instead by saving up the money you would've spent on booze for something you've wanted for a while. Make sure you buy it, too!

6. Get into cooking

For some people, a glass of wine is partly a way of making a routine meal a bit more fun. If you're trying to give up drinking, it makes sense to try and vary your meals a little by buying a nice cookbook and experimenting in the kitchen.

7. Get an accountability partner

People are social creatures and are much more likely to accomplish their goals when they feel they're doing it together with someone else. This doesn't mean you have to tell everyone you know you're giving up drinking; just one close friend is enough.While in lockdown, schedule regular video calls to discuss your progress.

8. Don't feel bad if you don't hit your targets

To reiterate: giving up drinking is not a form of punishment for how 'bad' you've been. If you have a setback (a birthday or a wedding, for example), be kind to yourself and move on. it's all the other days you didn't drink that week/month that matter.

9. Join a recovery programme

Speak to your GP to see what they recommend, but while you're waiting for an appointment, investigate Alcoholics Anonymous as a first port of call.

*See this study which examines the ways in which alcohol has been shown to disrupt the immune system.

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Here's how to give up alcohol safely, even in lockdown - Real Homes

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Does she think there is an advantage to FaceTime versus a session face-to-face?This has made me realise that FaceTime teaching is really good, she says.It makes the workout quite intense because I have found clients willing to go outside their comfort zone. Plus, with the eye-to-eye contact and none of the usual distractions, they are much more focused.

There was resistance to FaceTime coaching in the past, she says, but now her clients are loving it and will certainly continueit in the future, which, as she says, is much better, so we have continuity and better results.

Caplins fitness theory is that you have to start by building up your body so it can function at its best: However great a workout, whether its yoga, spinning, swimming or so forth, if you have a musculoskeletal issue thats not being dealt with your body wont be able to lose weight and burn fat into muscle.

To do that, the brain has to work as hard as the body. When you are spinning, say,she explains, your mind can wander. But you have to focus.

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'The Blairs hired her for a reason': what it's like being trained by Carole Caplin on FaceTime - Telegraph.co.uk

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A size 24 carer who battled with weight issues for years was so determined to be fit at 40 that she shed six stone, conquered her food demons and landed a job as a weight loss coach.

Amy Rowlands, now 41, says her confidence "hit rock bottom" and decided things had to change.

Amy, of Grimsby, Lincolnshire, managed to drop five dress sizes in seven months after joining a WW slimming group and even landed a job helping other dieters to lose weight.

A carer for her partner Neil Armstrong, 44, who has a long-term illness, she was unhappy with her weight as she approached her 40th birthday.

Now at 5ft 9in, weighing 13st 4lb and wearing a size 14, Amy, who has four stepchildren said: When I reached 19-and-a-half stone, I stopped caring and didnt look after myself.

I would never look in the mirror and my confidence was at rock bottom.

I put my life on hold. I would say to myself, Well Ill go for a new job when I lose weight.

Amy continued: I used to sing in a band and I stopped that, but told myself Id do it again after Id lost weight.

I would bury my head in the sand. People around me would gently try and tell me I should lose weight, but I would just brush it off.

Amys unhealthy relationship with food started when she was aged just 12 and gained some puppy fat prompting her to try and lose weight and leading to a two year battle with the disease anorexia nervosa, starting when she was 13.

My weight problems spiralled out of control and I would go from one extreme to another, she recalled.

I weighed five stone, and after being admitted into a special unit for teenagers, that helped me get sorted.

After having anorexia, I went the other way and gained more and more weight.

She said: Then, in my 20s, I managed to lose seven stone through dieting.

But I put it back on again, and in my 30s went up to more than 20 stone losing nine stone again through dieting, before putting it all back on.

It would never stay off. Life would get in the way and I would pile the pounds back on. I would be in denial about how big I was getting and my weight just spiralled out of control.

Eating calorie-laden food like pizza, as well as snacking on chocolate and crisps, with scant regard for portion control, did not help.

Amy said: I would eat six biscuits as a mid-morning snack and a family sized bag of kettle chips in the evening after dinner.

I also used to drink a bottle of wine a night.

With a body mass index (BMI) used to gauge a healthy weight of 40.4, compared to the NHS recommended range of between 18.5 and 24.9, Amy was classed as obese.

But as her 30s drew to a close, weighing 19-and-a-half stone and wearing a dress size 24, she was determined not to be fat at 40.

And when her partner spent a month in hospital with a chest infection, it served as a real wake-up call, forcing Amy to look closely at her own health.

As soon as he was discharged, I thought, Im not putting it off anymore. I have to sort myself out. It was a wake-up call for me, she said.

I joined WW and started to reduce my calories using the points-based system. It was about changing my lifestyle. Im an all or nothing person so took it very seriously.

I started to lose weight quite quickly about five or six pounds in the first week, which spurred me on.

She added: I felt in control of something, because I could see the results from the changes Id made.

Within seven or eight months I looked and felt like a different person. It was amazing.

By January this year Id lost 6st 3lb and now weigh 13st 4lb and wear a size 14. Im hoping to get to my goal weight of 10st 7lb by the end of the summer.

As an added incentive, Amy put a pound in a jar for every pound in weight she lost, meaning she could soon treat herself to a brand new wardrobe.

When youre bigger you dress for your size rather than your taste or style, but when youre smaller you dress for yourself, she said.

My confidence has really grown. I can look in the mirror with pride.

I enjoy getting dressed up and going out when, before I lost weight, I would make an excuse not to go out, Amy explained.

Best of all, losing weight has given Amy a marvellous new work opportunity.

She said: Id been caring for my partner full-time, but I think I was also using that as an excuse, because I didnt have the confidence to go out to work.

Amy added: In the New Year, my WW coach asked if Id ever thought about becoming a coach myself, so I did as I really wanted to share my story and encourage others.

I find it really rewarding and I know it makes such a difference when youre being coached by someone who has been through the same thing.

Now Amy sticks to healthy meals, eating porridge for breakfast and chicken or fish for dinner, as well as working out three times a week.

I have an exercise machine at home, she said. I also have a fitness hula hoop and will do home workouts three times a week, as well as taking our Golden Labrador dog Whammo for a walk.

Now I want other people to know that whatever has happened, they can change, too.

Today I have a bounce in my step. Before losing weight, I felt so sluggish, but Ive got loads of energy now.

She said: I dont think you realise how much that extra weight impacts on your life until you lose it.

I used to wear a coat 12 months of the year, just to cover up my body, but not anymore.

I cant wait to wear shorts in the summer even if its just to go in the garden.

Read more:
How a 20-stone carer conquered her demons and lost six stone - Nottinghamshire Live

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With the recent announcement of an extended lockdown period, it is becoming more and more important to eat well and exercise if you want to manage your weight at home. Losing weight fast at home is not all that difficult, especially if you follow the below weight loss tips from a performance nutritionist. Good news is that you don't even need to go full keto for weight loss either, although it might help (just saying).

Is it impossible to lose weight at home? According to Simon Jurwik, performance nutritionist and commercial director at Bulk Powders, it isn't, not by a long shot. In fact, some simple changes in lifestyle and diet can lead to big results and you don't even have to do bodyweight workouts at home or run for hours on end to shed pounds.

We asked a few questions to Simon about how to maximise lockdown weight loss effectively.

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Drinking more water can certainly help

(Image credit: Getty Images)

As Simon explains, "to avoid weight gain or to lose weight, you need to maintain calories compared to your energy expenditure to avoid weight gain or in a deficit for weight loss."

If this sounds a bit too complicated, here is what it means: you need to eat less than your maintenance calories in order to lose weight. Maintenance calories are what your body needs to function: on average, it is around 2000 kcal for women and 2500 kcal for men.

"A good way to do this is tracking your calories so you have a better understanding of how much youre eating." Simon adds "If you dont like specifically calorie tracking, then start monitoring your portion sizes. If you need to lose weight, simply reduce the portion sizes."

Calorie tracking can be made easy with apps like MyFitnessPal which can scan barcodes and do the addition for you, no need to calculate carbs/fat/protein manually.

Avoid takeaways if you don't want to get obese

(Image credit: Getty)

Simon doesn't believe in bad foods although even he wouldn't recommend chowing down on takeaway every morning. His motto is "everything in moderation". "Nonetheless, I would say to limit your consumption of the below whilst in lockdown as they are more calorie dense" he adds.

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Eat all your five-a-day in one go if you wish

(Image credit: Getty Images)

When it comes to weight loss, Simon vouches for calorie deficit: "You should try and eat a well balanced diet so you get the right amount of nutrients and minerals." Ideally, you would like to eat your five a day, a mix of fruits and vegetables, to make sure your vitamin levels are topped up.

It's easier than you think to add more greens to your meals: have some tomatoes with your breakfast bacon and eggs, have an apple mid-morning, some asparagus and kale with your lunch, a banana in the afternoon and half an avocado with your tea.

Simon recommends the following food groups to be included in your diet for effective weight loss:

Is keto diet the key to weight loss?

(Image credit: Fresh n Lean)

"Ultimately, it comes down to adherence. If you find going lower carb keto diet is easier for you to stick with, then thats a good option. If you prefer intermittent fasting and you find you can stick to it, then thats one to explore" Simon adds.

The key here is sticking to the diet and not jumping from one fad to the other. Once you found the diet you can keep to it doesn't have to be an extreme one either just let your body adjust and eventually, you'll see the results.

The most important thing to remember is that once you get healthy, weight loss will come naturally. It's not about chasing after pounds lost; what's more important is to ease yourself into a healthy lifestyle and a sustainable diet. That will make you lose weight and keep it off, too.

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Exercising regularly is not necessary for weight loss but it can certainly help

(Image credit: Getty Images)

In Simon's opinion, it's important to make a distinction between people who already have a certain muscle mass and people who 'just' want to lose weight: "It depends, if youre aiming to maintain a certain amount of muscle mass, you would need to continue exercising and in particular, resistance training, to hold onto the muscle mass you have."

Cardio has long been used for weight loss, let it be running on treadmills, indoor cycling or indoor rowing. But resistance training is also a great way to burn calories as well as doing HIIT workouts. The best resistance training for weight loss are the ones that use compound exercises, like this full body workout or this two-day push-pull workout.

"Similarly, if youve just completed a diet, which incorporated exercising and calorie restriction, youll need to continue completing the same level of exercise to maintain your weight. If you were to just stop, your calorie expenditure would go down and you will likely gain weight" Simon concludes.

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Supplement-wise, Bulk Powders has you covered

(Image credit: Bulk Powders)

Understandably, Simon knows a lot about supplements: "supplements can contribute to maintaining/losing weight when incorporated into a balanced diet. For example, if you follow a ketogenic diet, Bulk Powders has several products that are low in carbohydrates such as our Complete Keto Protein Shake, Complete Greens and Electrolyte tablets."

Supplements can come in many shapes and sizes and supplementing your diet doesn't necessarily mean chugging down gallons of protein shakes or weight gainers. Especially if you are following a strict diet, like the vegan diet or the aforementioned keto diet, taking some supplements will be inevitable to support your metabolism.

When using supplements to lose weight, our product Cutting Edge, contains Glucomannan which contributes to weight loss in the context of a calorie restricted diet.

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Lockdown weight loss: nutritionist reveals five foods you REALLY should eat more of and BLACKLISTS 5 more - T3

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Trying to hack fitness is a multi-million-dollar industry; weve all seen at least one ad featuring a purported miracle product that claims it can make people lose weight and look great without even trying. From low-effort exercise machines to strange-ingredient diets to fat-burning belts and bands, theres no shortage of attempts to make it easy to be fit.

A gene therapy trial performed on mice may foreshadow yet another way to hack fitness. In a study done by a team at Washington University in St. Louis medical school, mice quickly built muscle mass and reduced obesity after receiving the therapy, even while eating a diet high in fat and not exercising. The results were published last week in a paper in Science Advances.

Sound appealing? Heres how it worked.

The gene targeted was FST, which is responsible for making a protein called follistatin. In humans and most other mammals, follistatin helps grow muscle and control metabolism by blocking a protein called myostatin, which acts to restrain muscle growth and ensure muscles dont get too big.

The researchers injected eight-week-old mice with a virus carrying a healthy FST gene (gene therapy involves adding healthy copies of a gene to cells, usually using a virus as a deliveryman).

Over a period of 18 weeks, or about 4 months, the team observed that the muscle mass of the treated mice more than doubled, as did their strength level. They also experienced reduced damage related to osteoarthritis, less inflammation in their joints, and had healthier hearts and blood vessels than mice that didnt receive the gene therapy even though all the mice ate the same high-fat diet and did the same amount of exercise.

Going into the study, the researchers worried the muscle growth catalysed by the gene therapy could harm the heart, mainly through thickening of the hearts walls. Surprisingly, though, heart function and cardiovascular health of the treated mice actually improved. In subsequent studies, the team will continue to monitor the treatments effect on the heart, as complications could emerge over time.

Talk about a fitness hack; imagine being able to build muscle and maintain a healthy metabolism while lounging on the couch eating burgers and fries. There have been similar studies to replicate the effects of exercise by commandeering the genetic instructions that control the way cells interact with proteins; though various exercise pills have successfully mimicked the effects of regular cardiovascular activity in mice, scientists still dont fully understand how, at a molecular level, exercise has the effects it does on the human body.

This may change in the next couple years, though; a National Institutes of Health consortium called the Molecular Transducers of Physical Activity is in the midst of an in-depth study on the molecular effects of exercise on tissues and organs in 3,000 people.

If the muscle-building gene therapy eventually reaches a point where it can be used in humans, though, the research team isnt viewing it as a quick-fix health hack. Rather, it would be used to help get people with conditions like muscular dystrophy or severe obesity to a baseline from which they could adopt tried-and-true muscle-building practices like weight lifting or physical therapy.

In cases of severe obesity or muscle loss, it is extremely difficultif not impossibleto lose weight or improve muscle strength through normal exercise and diet, said Farshid Guilak, orthopedic surgery professor and director of research at Shriners Hospitals for Children in St. Louis. The goal of this study was to show the importance of muscle strength in overriding many of the harmful effects of obesity on the joint.

If every condition, process, and trait in our bodies is tightly linked to our genes, its conceivable that almost any aspect of our health could be manipulated using gene therapy and related tools. Maybe one day there will indeed be a pill we can take or a shot we can get to give us svelte, muscular bodies without any of the effort.

The fact that this would ruin the pleasure and satisfaction of a good workout is another conversationand one not everybody would be interested in having. But even if genetic or chemical exercise-replacement tools become safe to use in humans in the foreseeable future, theyll likely be limited, at least at first, to those who need them due to debilitating health conditions.

That saidfor the time being, keep hitting the treadmill, the weight room, or your other off-the-couch, effort-intensive workout of choice.

Go here to read the rest:
Forget exercise these mice got ripped with gene therapy - The Mandarin

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There has been a sharp rise in the number of people making contact with eating disorder charities since the start of the coronavirus lockdown almost eight weeks ago.

The charity BEAT says calls to its helpline have increased by 50% and that there has been a 78% rise in contact via social media compared with February.

Charities are concerned that a reduction in hospital services and a move to online sessions could result in an increase in new cases and setbacks for those with an active eating disorder or those in early recovery.

Caroline Price, BEATs director of services, said: Its not surprising weve seen such a large increase in contact. Changes in routines, living situations and care plans have the potential to trigger eating disorders. Its more important now than ever that those who are unwell feel supported.

Daves eating disorders started to return after his father died from Covid-19 six weeks ago. At first I was in a state of constant denial, he says. Now I just feel really horrible in my body, like Im losing control. Being sat around the house, surrounded by food, unable to exercise, worrying about calories Its been really hard to cope, to be honest.

The 31-year-old has been in recovery for four years after fast-track treatment for anorexia. He says processing the grief after his fathers death, while struggling with an eating disorder has led to a deterioration in his mental health.

I realised quite early on in lockdown that I was at risk of this all affecting my wellbeing. Its easy to go back to focusing on things that feel safe, somehow. I missed feeling I was winning at it, seeing the scales going down.

I really feel this will give people an insight into what a restrictive eating disorder, binge eating, and even overeating, are really like. Its this constant thinking and talking about food - its our only enjoyment and occupation at the moment.

Katie also feels that the pressures of lockdown have affected her recovery. In late March, after the closure of the treatment centre she attended five days a week, she returned home to isolate with her mother and younger brother.

It was really sudden, says the 22-year-old. There was no time to gradually reduce support. Before, I had all my meals made for me, so all the food decisions had been taken away. But now I have to make all the decisions myself, even if I dont feel 100% ready for that.

While Katies treatment has moved to online video sessions, with individual appointments and a group timetable throughout the day, she is finding the disruption to her routine unsettling.

My initial thought was: Whats the point? Everythings ruined. I may as well give up now. I thought it was a sign, like I was going to go back to square one. I suppose its easy to have that snap reaction, but it does feel like an obstacle has been put in the way.

Steve Clarke is a psychotherapist at Arthur House, an eating disorder service based in south-west London which is part of the Priory Group. He says that while online support has its advantages, it also has limitations.

Online therapy doesnt support someone with an eating disorder at critical times, such as mealtimes. The challenge isolation presents to patients is not having that hands-on, physical presence.

Medics say that mealtimes can be particularly ritualistic for those with an eating disorder, requiring a clear plan and set times. For those without a support network, maintaining structure can be difficult.

Dr Joanna Silver, an eating disorder specialist for the Nightingale hospital in north London, says: Enforced isolation has meant that many people feel disconnected from their support systems and that in turn their eating disorder is stronger. Such feelings have caused people to turn to behaviours such as bingeing, purging and restricting as a way of managing these feelings and maintaining an illusion of control.

Relapsing into unhealthy habits is more of a risk now than at any time Anna*can remember. Living alone, I could disappear for a week and nobody would notice, says the 28-year-old, who has been in recovery from an atypical form of bulimia for three years. Youre only shopping for yourself; you can control how much exercise you do; and you can exclude food groups. You can be very prescriptive and it could just go unnoticed.

I know people are there if I need to talk, but I also know people are dealing with their own stuff. I find it really hard to talk about it at the best of times. Its inexplicable outside my own head.

There are fears that food shopping and stockpiling may also add to the temptation to relapse. Without the usual selection, many feel forced to eat alternative foods. A perceived scarcity of food can, Silver says, add to the risk that some may restrict their food intake or reinforce feelings of guilt.

Frequent exposure to advertisements, articles and social media posts encouraging people to get fit and lose weight are also inducing strong urges among some people with eating disorders to exercise intensely.

When Im out walking the dog, I keep seeing loads of people running, Katie says. Then I go on my phone and I see all these people posting about how much exercise theyre doing. Its everywhere.

Anna also finds the pressure surrounding exercise difficult to avoid. I keep thinking: What should I be trying to achieve? Should I be using this time to get really fit? Then I decided it wasnt a time when I could get fitter or become a better athlete. Id be lucky if I could come out of this maintaining a decent level of fitness.

Rebecca Jenning, a registered dietician at the Priory Group, says: The sudden closure of gyms has been a source of anxiety for many people and can invoke feelings of guilt for being lazy. This shouldnt affect what someone eats no one should be restricting the food they eat to compensate.

Hope Virgo, a campaigner, says social media posts about exercise are pervasive. People are posting all the time about how much sport theyre doing, influencers are promoting exercise apps, talking about their diets, she says. All of that fuels the fear that lockdown will make you put on weight.

Dave agrees that social media must be carefully managed. He has decided to unfollow and mute accounts that post content and share memes that may slow his recovery. Social media at the moment just makes me feel scared and frustrated, he says. Its all about self-promotion rather than actual help. Ive learned I need to restrict the time I spend reading the news and on social media.

While for some social media posts can provoke anxiety, others welcome online groups that have been set up to offer support. The Instagram account @covid19eatingsupport runs live meal sessions for followers, encouraging them to eat a meal or snack with the support of volunteers and peers, and the @thechain recommends meal plans and live peer group meetings.

Medics say setting up a new daily routine or adapting an existing schedule will be crucial to recovery, but acknowledge that the uncertainty and lack of guidance from the government regarding the reopening of support services and facilities may halt progress for some patients.

For Dave, the easing of restrictions is a greater concern than the announcement of the lockdown. Im terrible with change. Ive got used to living here in my glorified shoebox and choosing what I eat and drink at home. I dont want to be in a crowded place or go to the pub. The thought of it fills me with fear.

But for Katie, looking to a future beyond lockdown is a motivating thought. I cant just live in a headspace where Im thinking of throwing everything away. And I cant sit at home wasting time and waiting. I need to try and do this at home. I need to try and move forward.

* Some of the names in this article have been changed or the persons surname withheld at their request.

The Beat Adult Helpline is open to anyone over 18. Parents, teachers or any concerned adults should call the adult helpline on 0808 801 0677.

The rest is here:
'Like losing control': fears eating disorders on rise amid lockdown - The Guardian

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The HCG DIET Program consists of HCG injections for the first 23 days with a high-fat high calorie diet for the first 2 days, then a very low calorie diet for days 3-26. After the HCG diet, you will do a Maintenance Diet for three weeks.

For women, the diet works best if started at the end of a period.

We will take your measurements before, during and after the diet. No matter how strange or insignificant some of the dietary restrictions and instructions may sound, they must all be followed strictly in order to get the results you seek.

WARNING: This diet is not suitable for anyone with diabetes, gallstones or gallbladder disease, heart disease, gout, pregnant or breastfeeding, or with a history of blood clots, or a history of cancer, or allergies to certain foods. This diet is not recommended without a preliminary medical evaluation.

Days 1 and 2 of the HCG Diet consist of taking a daily HCG dose and eating 3000 to 4000 calories of food per day. This is not a typo. The only requirement is that this two-day feast should contain as much high-fat food as possible.

Examples of foods that are high in fat are whole-milk dairy products, fried foods, oils, and nuts. Do a Google search for foods that are high in fat for more ideas.

DO NOT hold back on eating during these 2 days. If you hold back, you will have severe cravings and fatigue by the end of the first week.

From Day 3 to Day 26 you will be on a strict 500-calorie-per-day diet. On Days 3 through Day 23 you will take a daily HCG shot. You do not need to count calories. You simply need to measure your food portions on a food scale and the calories will fall into place automatically. You must also drink at least 64 ounces of water each day. This is essential for your health.

Each day you will have two scheduled meals lunch and dinner, and two scheduled snacks. The snacks consist of one breadstick (or melba toast) and one fruit. The snacks can be taken with the meals or in between meals, but they cannot be taken together at the same time (a double snack is not allowed). Many people take one of their snacks at breakfast time.

From Day 3 to Day 26 you must take a potassium supplement and a vitamin D supplement to support your system. This is not optional.

From Day 3 to Day 10 you must take one 325mg aspirin tablet daily unless you are allergic. It must be a tablet. Capsules or caplets are not allowed.

Drinks You must drink at least 64 ounces of water every day. Thats eight 8-ounce glasses. You may also drink mineral water, sparkling water, black or green tea or black coffee in any quantity at any time. Sugar or creamer is not allowed. Only one tablespoonful of milk (skim only) is allowed in 24 hours. Saccharin (brand name Sweet n Low) or stevia (pure without additives) may be used. You may not drink anything else.

Vitamins You should take a potassium supplement containing 99 mg of potassium three times daily, and a Vitamin D supplement containing 1000 units once daily. Do not take multivitamin supplements or fish oil during the very low calorie diet because they contain sugars, starches and fats that will stall your progress. Dont worry about developing a vitamin deficiency. You will not develop a vitamin deficiency in three weeks.

Breakfast There is no scheduled breakfast meal on the HCG diet. However, the fruit or the bread portions of your lunch or dinner (see below) may be eaten at this time or as a snack between meals instead of with lunch or dinner, but they must come out of your meal serving. You may NOT eat TWO portions of any item at the same meal.

Meat Portion Size: 100 grams (3.5 ounces) weighed raw without bones or fat.

Meat Choices:Veal, lean beef (96% lean only), skinless chicken breast, turkey, buffalo, fresh white fish (halibut, cod, haddock, tilapia, flounder), lobster, crab, or shrimp.

Meat Preparation Options:Meats may be grilled or boiled, but no oil, fat or butter may be used.Seasonings may include salt, pepper, vinegar, mustard powder, garlic, sweet basil, parsley, thyme, marjoram, etc., but no oil, butter or dressing.

Meats that are NOT allowed:Deli meats (cold cuts), salmon, eel, tuna, herring, dried or pickled fish. Regular (non-lean) beef cuts or ground of 80/20, 90/10, 93/7 are not allowed.

Vegetable Portion Size: Depends on the vegetable. Weighed fresh/ raw.

Vegetable Choices:Raw spinach (3 cups), chard (3 cups), chicory (3/4 cup), beet-greens (3 cups), green salad (3 cups), tomato (1 medium), celery (1.5 cups), fennel (1 cup), onions (1/2 cup), red radishes (1 cup sliced), cucumber (1 small), asparagus (6 medium spears), or cabbage (1 cup). You may only eat one type of vegetable with each meal.

Vegetable Preparation Options:Vegetables may be grilled, boiled or raw. Vegetables in broth can be used for a soup. Seasoning options are the same as for meats. No oil, butter or dressing is allowed.

Canned vegetables are NOT allowed.

The bread portion is a choice of one of the items below. There is one bread portion with lunch and one bread portion with dinner. They may be eaten along with the meat and vegetable portions at lunch time or dinner time or as a separate snack at breakfast time and between meals. However, your two bread portions for the day cannot be eaten at the same time.

Bread Portion Options:1 Grissini breadstick (pencil sized), or 1 Melba toast, or 2 Melba snacks (original, garlic, whole grain, or sea salt).

The fruit portion is a choice of one of the items below. There is one fruit portion with lunch and one fruit portion with dinner. They may be eaten along with the meat and vegetable portions at lunch time or dinner time or as a separate snack at breakfast time and between meals. However, your two fruit portions for the day cannot be eaten at the same time. It is perfectly acceptable to eat your fruit portion along with your bread portion as a separate snack.Fruit Portion Options:1 medium apple, 1 handful of strawberries, one half grapefruit, 1 medium orange.

Same choices and portions as HCG Lunch.

On days 24 through 26, you stop taking your HCG, but continue the 500 calorie diet to let the HCG exit your system. If you do NOT do these last three days as described, YOU WILL GAIN WEIGHT.

You will start the Maintenance Diet immediately after the HCG diet for three weeks. To see the Maintenance Diet, click here.

Follow this link:
The Real HCG Diet 3 Week Eating Plan Pelosi Medical Center

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Its Sunday morning at 11 a.m. You roll out of bed and remember the dining halls are still serving brunch because its the weekend. You meet up with your hallmates and make the trek across campus to E-Hall for brunch. Standing in line to swipe your JACard from the dining services workers, you can smell the bacon sizzling and make-your-own waffles cooking.

JMU prides itself on its stellar food. According to The Princeton Review, JMUs campus food is rated No. 8 in the country. With this in mind, eating on campus can be overwhelming because of the great variety to choose from.

Students new to all you care to eat dining environments tend to go overboard or get overwhelmed with their options, registered dietician Gillian Kelly said. True Balance provides a complete meal, similar to what they may be used to eating at home, that consists of a protein, starch and vegetable.

Below includes some tips for eating healthy on campus, along with how to go about dietary restrictions and food allergies.

Many first-year students may hear about the freshman 15 before coming to college, they may be apprehensive about campus food options. Every location has labels on food options indicating whether its gluten-free, vegetarian, vegan or contains possible allergens.

Kelly suggests trying the True Balance station in all-you-can-eat dining halls as a way to go about maintaining healthy food choices, since it provides a complete meal of protein, starch and vegetable. However, this doesnt mean you cant indulge in grilled cheese Thursdays, buffalo mash or peanut butter pie. These are some of JMUs iconic meals you should take advantage of during your time on campus.

Alex Balbontin, a member of the class of 2020, also gave some tips from her experience eating on campus and maintaining a healthy diet. She said students should be open-minded to eating new food and eating colorfully is a good way to start.

Focus on balance and moderation, Balbontin said. You can enjoy pizza but keep in mind how often you are having unhealthier options and try to balance them out with leaner meats, vegetarian sources of protein [like beans and tofu] and eat lots of fruits and veg.

Some of Baltontins favorite places to eat healthy on campus include D-Hall, specifically the allergy-free section and salad bar, quinoa bowls from Bistro 1908 and salad or grain bowls from the Fueled food truck.

Even with the abundance of food on campus, it can be nerve-wracking for those with dietary restrictions or food allergies. Luckily, JMU is inclusive with dietary restrictions.

Theres usually at least one vegan item available at every dining location on campus. From vegan cheese on pizza at Bistro 1908, to barbeque jackfruit in Market 64 and veggie burgers at Festivals food court, there are many options for vegans on campus. Vegans shouldnt have to worry about getting enough to eat. Becca Sabean, founder of JMUs food for thought club, said her favorite place to eat on campus is D-Hall because of the many vegan options and new food to try.

Dining Services is honestly very willing to work with individual diets and they do great work to be accommodating, Sabean said.

Sabean suggested taking your time and asking questions when getting food on campus. The Dining Services employees are more than willing to help and make sure youre eating according to your diet.

Eating as a vegetarian on campus is also doable. While meat has a major presence in dining locations on campus, its easy to avoid by requesting it off of a dish. Also, when it comes to burgers, there are veggie burger options available. At D-Hall, the veggie burgers are available upon request.

At Bistro 1908, any burger can be substituted with the Beyond Meat veggie burger. The best vegetarian food on campus is the Beyond burger at SSC (its 100 times better than the garden burgers, Shay Ellis said. Ellis cautioned vegetarians to double-check the ingredients before ordering food, especially the soups served at D-Hall.

Theres a room in D-Hall called The Worry Free Zone where those with food allergies can request access to get food thats free from any trace of common allergens. Kelly said the options in this room include gluten free bread, bagels, waffles, buns, snack bars, canned soups, desserts and frozen entrees.

The room contains prepackaged food items with the goal of providing students with these allergens an extra sense of security as well as additional food options when dining with us, Kelly said.

Kelly also suggests taking advantage of the True Balance station as all meals prepared there dont use seven of the top eight allergens.

Brenna Gannon, a student in JMUs class of 2022, has a tree nut allergy. She said many places are helpful in noting her allergen on containers and signs.

My favorite place to eat on campus is Cheese Please at Festival because of how careful they are with my allergies--theyll change their gloves and change the knife they use to cut the sandwiches to make sure my allergen stays away from my food, Gannon said.

Gluten free bread is available upon request at every dining location. Also, as Kelly said, those with gluten intolerances are eligible to request access to The Worry Free Zone to take food thats not been cross-contaminated with gluten.

Rachel Kim, a rising sophomore, has a gluten intolerance. She said that Market 64 has great gluten free sandwiches on the go, but Bistro 1908 is her favorite because of the variety of options.

Always ask if they have gluten free options anywhere you are, and even if it might take a little longer for the food to come out, its super worth it, Kim said.

Follow this link:
Guide to food on campus: dietary restrictions and allergies - The Breeze

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