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Dieting is easier said than done. Amid the coronavirus pandemic, it has become more challenging to follow for many of us.

Sticking to a dietary plan on quarantine may seem simple, with planned lunch/dinner dates canceled, less time to go to the grocery store and more time to cook healthy meals at home. However, without a proper structure, you will find it hard to stay on track and avoid unhealthy quarantine snacks over time.

"We establish routines and systems in our lives that allow us to either improve our health or develop bad habits," Emmie Satrazemis, registered dietitian and nutrition director at Trifecta Nutrition, said via Muscle & Fitness. "The second we change that - and this would be a massive change for a lot of people - it gets really hard to restructure those routines and figure out how to basically re-systemize your diet for your benefit."

It is undeniable that precautions to slow the spread of COVID-19 have affected your planned dietary strategies, whether you are new to meal planning or have been aware of your calorie/carbohydrate/fat intake for years. With this in mind, Satrazemis has shared these tips to help you shop, eat and survive while following your dietary plan on home quarantine:

How To Shop

Plan out your groceries before, not after

Rather than stocking up and thinking about it later, it is best to plan things out before your next grocery trip. At the very least, you have a good idea of what perishables and non-perishables you will need for the week.

"You should have some sort of plan for the food that you're buying and how you're going to ration it out for you and everybody in your household throughout the week," Satrazemis said. "Then you don't get into a place where you're either wasting food or eating everything three days after you buy it."

Including everything from meals to snacks in your plan is a good strategy if you find that you are eating everything (healthy or unhealthy) at home just because they are there.

Satrazemis advised doing away with unhealthy quarantine snacks if you are serious about eating healthy during lockdown. At some point, you are going to eat them if they are in your home.

Stock on healthy basics

Though healthy food is hard to find in the supermarket at the moment, there are some that not only are healthy, but also last at least for a while when you do not find it easy to the grocery store.

For your protein needs, canned fish should do the job. Whether it is tuna, salmon or any other fish variety, it won't go bad anytime soon. Other healthy options to add to your pantry include any type of grain (from rice to quinoa), boxed plant-based milks, meat jerky (one that is not full of additives and sugars) and other protein-rich snacks and nut and nut butters.

According to Satrazemis, getting meals and ingredients delivered also helps if you are too scared to go outside and do grocery shopping.

How To Eat

Keep your strategy simple

Satrazemis made it clear that planning out your meals does not have to be perfect.

"It doesn't have to mean that you're hitting a specific calorie and macro goal or weighing your food," she said. "If you're new to the concept, I would say just sit down, write out a weekly calendar, put it on the fridge even and say, 'Heres what I'm planning on eating for dinner throughout the week. Here's what I think sounds good for lunch, here's my breakfast, here's my snacks.'"

Rather than stressing over your dietary plan, use it as a guide on your next visit to the supermarket and try your best to stick to that plan.

Avoid/lessen snacking

Excessive boredom-fueled snacking can be an obstacle even among those who religiously follow planned meal times and regularly go to the gym, and doing something else helps you avoid it. Satrazemis suggested going for a walk outside, reading a book and other activities that do not involve food consumption.

If you find snacking unavoidable, choose low-calorie foods that take time and effort to eat. Some of Sartazemis' top picks include air-popped popcorn; peeled and pitted fruits like mandarin oranges and clementines; and nuts such as peanuts and pistachios that take longer to shell.

"When you actually have to actively open it up with each bite, you think about it a little bit more and you're less likely to eat as much versus something thats unwrapped," she explained.

Protein bars that are mostly healthy are also good choices if you have a sweet tooth.

Choose a diet plan that suits you

Satrazemissuggested smaller changes to get the best results with a new diet strategy. However, if you are set on following trendy dietary plans such as the paleo and keto diets, choose one that makes sense for your food taste.

"We get caught up in wondering what the best option is, when really the best option for you is the one that you're going to enjoy doing," Satrazemis said. "Because if you don't, there's just no way that you're going to stick to it."

How To Survive

Plan out your daily routine

In quarantine, you are stuck at home with the groceries you bought. Over time, this can lead to unhealthy binge eating.

So what should you do to stop that from happening? "Sit down and create a plan for yourself, and then really spend some time establishing routines for your new norm,"Satrazemis suggested. "So things that are as simple as getting up, making the bed, putting on real clothes, establishing actual eating times and getting a little bit of structure into your day."

By creating a specific time for meals, workouts, or taking breaks from telecommuting, you can form new habits and stick to the diet plan you are struggling to follow.

"Habits are everything when it comes to sticking to a healthy diet,"Satrazemis explained. "We can make one choice pretty easily, but to repeatedly make that choice, we really have to set ourselves up with systems and routines to allow us to do that effectively."

Have realistic goals

Having goals in mind is good if you are planning something new, but overthinking about these goals can lead to disappointment.

"A lot of times when we're getting into something new and we're highly motivated, we tend to over-commit to something,"Satrazemis said. She suggested starting simple -- Greek yogurt and apple should suffice as your inter-meal snacks. What is important is that having a great plan is a good start, and making that plan complicated will make it hard for you to follow.

Another thing to be realistic about, Satrazemis pointed out, is your calorie intake. With gyms closed for the time being, it is a good idea to re-evaluate the calories you are consuming and adjust it to reflect on those changes if you have switched from daily lifting workouts to a simple jogging exercise.

Remember the benefits of good nutrition

There is no need to be reminded that a healthy diet will help you feel better, but it is important to remember its benefits whenever your motivation is low.

"Getting good, healthy fats and paying attention to your overall macro balance is actually super beneficial in terms of your mood and energy levels day to day, so you want to have a good balance of protein, fat and carbs," Satrazemis said. "We've all had those days where we've eaten nothing but carbohydrates and we just don't feel that great, and then we've had those days where maybe we didn't eat enough carbohydrates and we feel like we're starving or hungry, or mood is a little bit out of whack as well."

Satrazemis suggested focusing on a balance of macronutrients while not being overly restrictive. These can help you create a plan that you can stick to and feel good about.

Be motivated

Social isolation is difficult for all of us and motivation to eat healthy or exercise is extremely low at the moment. Joining a fitness or diet challenge that comes with a plan may be a good way to feel motivated while stuck at home.

"Doing it on your own is much harder than when you have something to actually follow and inspire you," Satrazemis said. "And you have the plan laid out right there for you. So I would recommend looking for opportunities like that because they definitely exist."

A healthy diet leads to a healthy mind. Photo courtesy of Shutterstock

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How To Shop, Eat And Survive During Coronavirus Outbreak - Medical Daily

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The ketogenic diet is one the most famous diets for weight loss. However, embracing a new diet is not always the easiest thing to do. It takes time and effort to get used to the new form of cooking and your new lifestyle. The same is with the keto diet. It comes with small challenges that may hinder your diet. Here are some of the biggest challenges faced by people starting on the keto diet and some easy solutions to them.Tracking carb intakeThe problem: Carb intake can be divided into total and net intake. Total is the account of every single gram of carb consumed and is easier to calculate. Net carbs, on the other hand, is calculated by subtracting fiber and sugar alcohols from the total carbs. These are excluded because the body does not break them into glucose and have no impact on the blood sugar level. However, it is not as easy to calculate net carbs.The solution: The first step is to increase the amount of home cooking. Eating out and excessive snacking can get you off-rack from the allowed number of net carbs per day. Make sure you use recipes with information of everything. The last step is to get yourself a keto tracking app. The more you keep a track of the nutrients in the food you are cooking and eating, you better you can balance the amount of net carb intake per day.

Customizing according to your body type

More:
Here are the solutions to some of the biggest challenges of the keto diet - Times of India

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With the novel coronavirus pandemic crippling companies, threatening jobs and denting consumption, the government is trying to shield its economy with a gargantuan stimulus package financed by a supplementary budget bill that cleared the Diet on Thursday.

Although the enactment of the budget bill was delayed due to political wrangling over a cash handout program for households, the 117 trillion size of the economic measures has already been determined.

What are the focuses of the package and how big is this stimulus compared to those drafted in the past? How much will the government spend?

Here are some questions and answers about Japans relief package to counter COVID-19:

How will the stimulus protect the Japanese economy?

One of the top priorities is to stave off the virus spread. The relief package allocates 1.8 trillion for this purpose, to supply more necessary items such as face masks and ventilators to medical workers, bolster PCR testing capability and accelerate the development of vaccines and medicine.

Helping the cash management of companies, as well as safeguarding jobs and peoples lives, are also immediate objectives.

The government will spend 12.8 trillion to fund a controversial 100,000 cash handout program for all individuals, including foreign nationals registered as residents. The Cabinet had initially set a 300,000 cash distribution policy for households struggling with income losses, but it reorganized the bill after Komeito, the junior partner of the ruling Liberal Democratic Party led by Prime Minister Shinzo Abe, strongly urged Abe to do so. It is extremely rare for the Cabinet to reverse a policy already approved.

It will finance 3.8 trillion for small and medium enterprises to secure cash to stay afloat. Also, 2.3 trillion is set aside for those companies and solo proprietors experiencing severe financial losses. The firms can receive up to 2 million each and self-employed individuals 1 million if their revenues have halved due to the impact of the virus.

The money for these measures for households and companies totals 19.4 trillion, which accounts for around 76 percent of the whole supplementary budget.

Dubbed the V-Shaped Recovery Phase, the stimulus package includes measures to be launched once the virus is contained. Japan is aiming to stimulate consumption with its 1.6 trillion Go To campaign, which will subsidize peoples travel expenses and tickets for entertainment events.

But some economists and lawmakers have questioned whether its necessary to prepare such measures now, while the outlook for containing the virus remains uncertain.

Will the Japanese government, which has snowballing debts, actually spend 117 trillion on the stimulus?

No, the government usually uses a total scale figure that combines spending by the central government, local governments and municipalities, the private sector and loans offered by financial institutions.

A large portion of the 117 trillion figure is, in fact, the loan programs. Around 26 trillion in moratoriums on tax payments for affected companies are included as well.

In Japan, politicians and economic experts often use the term fresh water (mamizu) to describe actual government spending or money expected to directly push GDP, to differentiate it from the total size (jigykibo), a measure some criticize as an inflated number.

The Cabinet Office says the amount of central government spending the fresh water is 33.9 trillion. Of that, 25 trillion is backed by the supplementary budget, which will be funded by issuing more bonds and will add a greater financial burden on a country whose debts have exceeded 200 percent of its GDP.

This means that although Abe has touted the total size as nearly 20 percent of Japan's GDP, actual government spending will be about 6 percent.

In that sense, the ratio is close to the U.S. $2.3 trillion (245 trillion) package signed by President Donald Trump in late March.

According to the Committee for a Responsible Budget, about $875 billion is estimated for loans. The rest about $1.4 trillion, which is about 6.6 percent of the U.S. GDP is close to the notion of fresh water, said Hajime Inoue, a researcher watching the U.S. economy at the Japan Research Institute.

How does this stimulus compare to the past record-setting package?

The previous record relief measures were compiled in 2009 when the international community was suffering amid the global financial crisis, triggered by the collapse of the U.S. subprime mortgage market in 2007.

At that time, their total value was 56.8 trillion, with actual government spending of 15.4 trillion, so the COVID-19 package is far bigger.

As for the economic impact, the Cabinet Office expects that the 117 trillion stimulus will push Japans real GDP up by 4.4 percent. Its estimation for the 2009 package was 2 percent.

The scale of the economic measures this time may indeed be larger, but the government will likely have to take additional steps given that it reportedly plans to extend the state of emergency for a month, which will result in more damage to the economy.

Excerpt from:
In Japan's record stimulus, which cleared the Diet, what will be on offer? - The Japan Times

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The craving struck me about two weeks ago. My brain's message was clear and direct.

You want Russian dressing.

I tried to shake the thought, but the more I fought it, the more my brain dug in. And then, sure enough, during my next weekly grocery shopping trip, I picked up a bottle to later glop atop a mixed greens salad.

My craving for Russian dressing wasn't an isolated incident. For whatever reason, I picked up a box of S'mores Pop Tarts the other day. I'm still jonesing for salmon roe. Yes, salmon roe.

I'm not alone either. Friends of mine send me pictures of weird chip flavors they've picked up at the grocery store. Another texted yesterday to tell me he ate a Sloppy Joe for breakfast. The hashtag #covidcooking has more than 85,000 photos on Instagram and is splattered with everything from banana cinnamon donuts to Spam mee pok tah.

So what's driving all these weird cravings?

The idea that my body needed some particular type of nutrient within the Russian dressing (the easily digestible carbohydrates in all the high fructose corn syrup, perhaps?), has long been debunked.

New science shows that food cravings operate via a complex and intricate network that involves many parts of the brain.

And there's a big complicating factor about food cravings as it relates to the coronavirus COVID-19, self-quarantine, and the worldwide fear brought about by a pandemic: stress.

To help delve deeper into the psyche of why COVID-cravings seem to be a thing, I contacted Kent Berridge, Ph.D., a James Olds Distinguished University Professor of Psychology and Neuroscience at the University of Michigan Department of Psychology.

Berridge's lab studies, among other things, how the brain generates pleasure, controls appetite, and learns reward.

Here's what Berridge had to say about food cravingsRussian-dressing related and otherwise.

"What guides the specific target of our cravingsthat neuroscience does not yet understand very well," says Berridge. "We can say at least that specific food cravings are not random. They're specific to you as an individual, and your history with foods, and your particular likes and dislikes."

In short, one person's Russian dressing is another person's Sloppy Joes.

Berridge continues: "We have a good idea of how brain craving circuitry works to power the intensity of cravings, but not so good an understanding of what controls the specific target of a focused craving, though that's an issue that my lab does now study."

"Yes, definitely. Virtually all stresses trigger what's been called the brain's master stress neurotransmitter, CRF (corticotropin releasing factor) in hypothalamus, amygdala, and nucleus accumbensparts of brain-craving circuitry," Berridge says.

Stress can ignite and inflame. "CRF can directly promote craving itself," says Berridge. Plus, CRF can "also contribute to the unpleasantness of some stressors by acting in other brain structures, and some foods may be eaten more then as 'hedonic self-medication.'"

Anyone who has ever given into a craving for crummy food (S'mores Pop Tarts, as one example) and then suffered some guilt for doing so knows what Berridge is talking about.

"Yes, to the degree home isolation and financial consequences are stressful, that would definitely set the stage for the processes above to kick in and magnify craving," says Berridge.

Most stressful cravings are for highly palatable foods that are also high in calories, says Berridge. (See: sugary dressing, sugary cookies posing as breakfast pastries, sugary Sloppy Joes.)

And so I thought about it some more. While I do remember eating Russian dressing on salads when I was younger, I think that maybe I was actually craving the comfort provided by my yearly summertime Big Mac indulgence. Big Mac sauce sure does tastes a heck of a lot like Russian dressing.

And the comfort food factor, be it from the nostalgia for a Big Mac or Spam-and-noodles, how strong is that when it comes to COVID-cravings?

"That probably has more to do with other psychological cognitive processes and memories having to do with the notion of comfort, rather than basic food-craving circuitry," says Berridge.

So, in a sense, take me back to the Big Mac days.

Excerpt from:
Food Cravings During Coronavirus - COVID-19 and Diet - Men's Health

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A burger a day keeps depression away? Not exactly, but it might help, according to a new American study.

The University of Alabama report compiled 18 studies and looked at more than 160,000 people. It found that a vegetarian or vegan diet may increase the likelihood of depression.

The U.K.s Daily Mail reported that the study found people eating a plant-based diet were twice as likely to take prescription drugs for mental illness and just about three times more likely to contemplate suicide. It also indicated that 33% of vegetarians suffer from depression or anxiety.

According to the researchers, avoiding meat might be a behavioural marker of people already with increased mental health struggles, though they conceded that would require further study to prove.

They concluded that vegetarians and vegans had significantly higher rates or risk of depression, anxiety and self harm.

The researchers cautioned: Our study does not support avoiding meat consumption for overall psychological health benefits.

The study, Meat and Mental Health: A systematic review of meat abstention and depression, anxiety and related phenomena, was published in the journal Critical Reviews in Food Science and Nutrition.

Read the original here:
Study links vegetarian and veganism diets to increased likelihood of depression - Toronto Sun

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What is the OMAD Diet? OMAD stands for one meal a day, which is the gist of the diet. The latter is a 23-day eating plan that allows you to eat all you want but in one meal a day. Indeed, you are not limited to eating only low-carb, low-fat, and low-calorie foods. In fact, you are free to eat indulgent foods, such as a pizza, cookies, French fries, etc. The OMAD diet reduces the amount of calories you consume without restricting you in the choice of products.

Benefits of the OMAD Diet

Slows down aging. Eating once a day facilitates autophagy, that is, a detox process, which makes you look fresher. Moreover, it proves to prevent aging-associated diseases, such as Alzheimers and Parkinsons.Facilitates metabolism. When you eat only once a day, your body learns to resist hunger and starts burning fat fast. Furthermore, one meal a day helps in preventing obesity.Reduces your calorie intake. It is impossible to consume the daily calorie intake just in one meal, which naturally makes you eat less calories.

Side Effects

The diet might slow down metabolism. Research shows that if you drastically cut down on your meals, you might start gaining weight very fast.You are likely to consume insufficient nutrients. Since the diet allows you to eat everything, you might choose the foods that are not rich in vitamins and other essential components.You will fail to understand when you are hungry.The cholesterol level in your body might increase.

Conclusion

Although the OMAD diet seems to be an effective way to lose weight fast, there are some serious risks you should consider. Chances are that this diet will harm you. Therefore, you should get screened for the contraindications to the diet plan in question and consult a dietician.

This content is brought to you by betterme.world

Photos provided by betterme.world

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The OMAD Diet: How Much Food Can You Eat in One Meal? - The Good Men Project

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After nearly five years of planning, construction will begin Monday on the Highway 14 Road Diet. Construction will begin on the southside of Knoxville near the airport and Weiler Drive and could cause a few delays for commuters entering Knoxville, according to Knoxville City Manager Aaron Adams. Adams says the work south of town will be more extensive as the roadway will be widened as well as a left turn lane installed at Weiler Drive.

Adams says the construction south of town should also take longer than the rest of the work throughout Knoxville. Highway 14 will be reduced to three lanes starting at the south side of Knoxville and will feature one southbound lane, one northbound lane and a middle turn lane as well as wider shoulders. The road diet is expected to improve the flow of traffic on Highway 14 through Knoxville. Adams says the construction should last through the majority of the summer with the contractors having 140 working days to complete the project.To hear the complete interview with Adams, tune in todays Lets Talk Knoxville.

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Construction to Begin Monday on Highway 14 Road Diet - KNIA / KRLS Radio

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Ever since the 2011 documentary Forks Over Knives put plant-based eating in the spotlight, the popularity of veggie-forward diets has only increased over the years.

According to Nielsen, nearly 40% of Americans are now "actively trying to eat more plant-based foods". While a staggering 94% of Americans are willing to eat more plant-forward meals, states a recent report published by the Earth Day Network and the Yale Program on Climate Change Communication.

Today, over 40% of U.S. households are consuming plant-based milk while 14% of households are eating plant-based meats, notes the Good Food Institute (GFI).

However, as plant-based diets become more mainstream, misconceptions that surround veggie-forward eating have also multiplied.

Here, four nutrition experts debunk some of the most prevalent myths about plant-based eating:

Myth 1# Plant-based eating is the same as veganism and vegetarianism. "A vegan diet completely excludes all animal products in the diet and often lifestyle, including dairy, eggs and meat," tells Alexis Joseph, Columbus-based nutritionist and founder of Hummusapien. While "a vegetarian diet includes eggs and dairy but does not include meat, poultry and fish," she explains. Plant-based eating, however, means adopting a diet that prioritizes whole plant foods. "But It doesnt have to mean eliminating any nutrient or food group altogether," notes Jaclyn London, registered dietitian and head of nutrition and wellness at WW (Weight Watchers). "Theres more than one way to adopt a more plant-based style of eating, but the keyword there is 'more'more vegetables, more fruit, more whole-grains plus nuts, seeds, legumes and plant-derived oils," adds the nutritionist.

Myth 2# It's hard to get enough protein on a plant-based diet. "Protein needs are grossly overstated in America, which is fueled largely by the diet industry," says Joseph. "Eating less meat doesn't mean you're going to suffer from protein deficiency," tells the registered dietitian. "Protein is found in all foods. It's impossible not to get enough protein if you're eating a balanced diet," she points out. "Even foods like oats, whole-grain pasta, vegetables and fruit of all types will provide some amount of protein, even if nominal," adds London. To up your protein intake, load up on beans, legumes, peanut butter, soy milk, tofu, tempeh, nuts and seeds to your daily diet, suggests Claire Power, plant-based nutritionist and founder of Healthy French Wife. Power also suggests trying vegan protein powders made of pea, hemp or brown rice protein.

Myth 3# Plant-forward eating is expensive. If your diet predominantly consists of unprocessed plant protein foods like beans, lentils, nuts and seeds then a plant-based diet can actually be cheaper than a typical meat-heavy diet, says Dawn Jackson Blatner, registered dietitian nutritionist and author of Superfood Swap and The Flexitarian Diet. To make your meals more budget-friendly, stock up on seasonal produce and indulge in expensive plant-based foodslike vegan cheeses, yogurts, faux meat and burgersonly occasionally and in small amounts. "It will not only keep the costs down but will also help you focus more on getting nutrients from natural plant-based foods," tells Blatner.

Myth 4# All plant-based foods are healthy. Just because something is plant-based doesn't mean it's automatically healthy. "There are vegan versions of almost everything these days, but vegan isn't synonymous with healthy," says Joseph. "Those foods are fun and I enjoy them too, but they shouldn't make up the bulk of your diet," she tells. The best strategy to eat healthy on a plant-based diet is to focus more on whole foods, tells Blatner. "If something comes in a package, read the ingredient list to see if it contains items that you would use in your own kitchen," suggests the nutritionist. "The more C.R.A.P. (chemicals, refined sugar/flour, artificial additives and preservatives) it contains, the more processed and less healthful food is," she points out. A healthy plant-based diet is one that is both balanced and diverse, says Power. Ideally, it should be high in whole-grains, legumes, seeds, nuts, fruits and veggies and very limited in processed foods," she adds.

Myth 5# Plant-based meals are not very filling. On the contrary, "many people feel less hungry on a whole-food plant-based diet than they do on a typical American diet, which tends to be low in fiber and high in sugar," states SUNY Downstate Health Sciences University. A plant-based meal can be very satisfying provided its well-balanced. "Plant proteins are very filling. In fact, they may keep you more full than animal protein because, in addition to the staying power of protein, they also have filling fiber," tells Blatner.

Myth 6# Going plant-based means swearing off meat forever. "A plant-based diet is mostly plants, but theres still room for foods like meat, poultry, eggs, cheese, yogurt and fish," tells Blatner. In fact, "research suggests that following a flexitarian dietincreasing plant-based foods and reducing, but not eliminating, animal foodsyields similar health benefits as a vegetarian diet, like reduced risk of heart disease and diabetes," says Joseph. Meaning, indulging in cheese or some chicken here and there isn't going to make or break your health, assuming you don't have an extreme medical condition that requires giving up a particular food group altogether.

Myth 7# Plant-based diets are very restrictive. "The definition of 'plant-based' is often misinterpreted and in some cases, can be extremely misapplied," says London. Plant-forward diet involves making more of your meals veggie-based and eating more natural plant-based foods in general. "Anything that feels restrictive wont benefit you in the long-run, so if trying a more plant-forward style of eating makes you feel limited, then you may want to reassess your approach," suggests London.

Myth 8# Plant-based diets aren't suitable for children.

Yes, they are, says Power. However, it's important to ensure that the bulk of their diet is made of natural plant-based foods like fruits veggies, whole-grains, seeds and nuts, notes the nutritionist. Also, "parents need to be mindful that their kids get enough calcium, protein, zinc, iodine and iron from food sources as well as supplement their diet with a Vitamin B12 supplement," she adds.

Why plant-forward eating is good for you?

Adopting a diet rich in natural plant-based foods has an array of benefits for your health as well as the environment. "Regularly consuming foods high in plant proteins (like beans, legumes and tofu) versus animal protein can help prevent and reverse a slew of chronic conditions, including cancer, diabetes and heart disease," says Joseph. Additionally, "these nutrients also help support healthy cholesterol, blood pressure and blood sugar levels," notes the nutrition expert. Research also suggests that a healthy plant-based diet may help prolong the lives of those living with chronic kidney disease (CKD).

Moreover, "plant-based foods are packed with fiber and phytonutrients that support immunity, combat inflammation and feed the healthy bacteria in your gut," says Joseph. And as an added bonus, "plant proteins are far more affordable and far better for the planet than animal proteins," she points out. Eating more whole plant foods reduces your carbon footprint, lowers habitat destruction and saves water. "Twenty servings of vegetables have fewer greenhouse emissions than one serving of meat, with beef and lamb having the highest emissions," tells Joseph.

Plant-forward eating tips for beginners

If you're considering switching to a plant-based diet, try these nutritionist-backed tips to ease into the habit effectively:

Last but not the least, speak with a registered dietitian or nutritionist before starting any new diet. "There is nothing more personalized than health," says Joseph. Anyone with a history of disordered eating should proceed with extreme caution when following a diet, especially one that eliminates or limits intake of particular food groups, she adds.

Go here to read the rest:
The Biggest Plant-Based Eating Myths That Nutritionists Want You To Stop Believing - Forbes

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This is a editorial from KETV president and General Manager Ariel Roblin The spread of Covid-19 in meat packing plants have been making headlines all week. Some workers are afraid to go to work, ranchers are concerned they will be forced to euthanize their livestock, and consumers are even hoarding meat in their freezer. Nebraska Governor Ricketts warns of civil unrest if we lose access to meat and says it is an important part of a healthy diet. While the vast majority eat it daily, its not the only way to get protein. We should be willing to adapt, even just temporarily, to adding a few plant or fish-based meals in our diets. Science has long supported the idea that more plant-based food is healthy and strengthens your immune system to fight illnesses. That's something everyone of us needs right now. Plant-based diets also support lower risks of heart disease, certain cancers, type two diabetes, hypertension, and obesity. You can also easily buy plant-based protein on line: Peanut butter, almonds, quinoa, lentils, and protein supplements can be shipped to your door. A careful approach to processing meat can provide a safe environment for workers, and build a stronger food supply chain. That should be enough of an incentive to try something new. I realize an editorial in Omaha Nebraska about the benefits of eating less meat is probably not going to go over very well I get it, but we're talking about risking human life in fear of an outraged community because they won't try another source of protein. We're better than that.

Opinion

Editorial: COVID-19 Protein and Diet

The spread of Covid-19 in meat packing plants have been making headlines all week. Some workers are afraid to go to work, ranchers are concerned they will be forced to euthanize their livestock, and consumers are even hoarding meat in their freezer.

Updated: 10:49 AM CDT May 1, 2020

The spread of Covid-19 in meat packing plants have been making headlines all week. Some workers are afraid to go to work, ranchers are concerned they will be forced to euthanize their livestock, and consumers are even hoarding meat in their freezer.Nebraska Governor Ricketts warns of civil unrest if we lose access to meat and says it is an important part of a healthy diet. While the vast majority eat it daily, its not the only way to get protein. We should be willing to adapt, even just temporarily, to adding a few plant or fish-based meals in our diets.Science has long supported the idea that more plant-based food is healthy and strengthens your immune system to fight illnesses. That's something everyone of us needs right now. Plant-based diets also support lower risks of heart disease, certain cancers, type 2 diabetes, hypertension, and obesity. You can also easily buy plant-based protein on line: Peanut butter, almonds, quinoa, lentils, and protein supplements can be shipped to your door.A careful approach to processing meat can provide a safe environment for workers, and build a stronger food supply chain. That should be enough of an incentive to try something new.I realize an editorial in Omaha Nebraska about the benefits of eating less meat is probably not going to go over very well. I get it, but we're talking about risking human life in fear of an outraged community because they won't try another source of protein. We're better than that.

The spread of Covid-19 in meat packing plants have been making headlines all week. Some workers are afraid to go to work, ranchers are concerned they will be forced to euthanize their livestock, and consumers are even hoarding meat in their freezer.

Nebraska Governor Ricketts warns of civil unrest if we lose access to meat and says it is an important part of a healthy diet. While the vast majority eat it daily, its not the only way to get protein. We should be willing to adapt, even just temporarily, to adding a few plant or fish-based meals in our diets.

Science has long supported the idea that more plant-based food is healthy and strengthens your immune system to fight illnesses. That's something everyone of us needs right now. Plant-based diets also support lower risks of heart disease, certain cancers, type 2 diabetes, hypertension, and obesity. You can also easily buy plant-based protein on line: Peanut butter, almonds, quinoa, lentils, and protein supplements can be shipped to your door.

A careful approach to processing meat can provide a safe environment for workers, and build a stronger food supply chain. That should be enough of an incentive to try something new.

I realize an editorial in Omaha Nebraska about the benefits of eating less meat is probably not going to go over very well. I get it, but we're talking about risking human life in fear of an outraged community because they won't try another source of protein. We're better than that.

See the article here:
Editorial: COVID-19 Protein and Diet - KETV Omaha

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Comfort food was made for times like these. Gained a pound or two? Dont be hard on yourself; after all, theres a pandemic going on. Shamelessly sinking into a big bowl of macaroni and cheese (the boxed variety, of course) is one of the few pleasures we have left.This train of thought might sound familiar to you. The coronavirus pandemic has changed every aspect of our lives, including our eating habits. The healthy-food trend that took root in recent years is reversing, at least for the time being. Shopping habits have shifted in favor of old processed favorites like frozen pizza, toaster waffles and canned spaghetti convenience foods with long shelf lives that are designed to deliver pleasure.

No judgment here. Money is tight in many households, and busy parents are putting breakfast, lunch and dinner on the table in between video-conference meetings. And, admittedly, many convenience foods taste good on some level, and they makes us feel good (at least in the short term).

But you might want to save room for something green on your plate, if you can find it at the store. Thats because a growing body of research is showing that our food choices dont just affect our waistlines. What we eat also may affect our mood and behavior and not in the I cant believe I ate a dozen cookies in one sitting sort of way. Rather, there may be something in the food were eating (or not eating) thats influencing our state of mind.

The emerging field of nutritional psychology contends that modern Western diets have contributed to increased rates of mental illness, particularly depression. Diets that follow a Mediterranean pattern of eating or a lot of fruits, vegetables, whole grains, nuts, beans, fish and olive oil have been linked with lower rates of depression. A diet change of just a few weeks has been found to lift moods.

As a third of all Americans are reporting that the coronavirus pandemic has taken a toll on their mental health, we might need nutritious food more than ever.

There are many unanswered questions when it comes to how food affects mental health. But its clear that our stomachs do more than digest.

The stomach is sometimes referred to as the second brain because it is home to the little-known enteric nervous system (ENS), a subdivision of the autonomic nervous system that reigns over our gastrointestinal system. But the ENS might also play a hand in how we feel.

The brain in our gut is connected to the brain in our head through millions of nerves, namely the vagus nerve. Researchers think the trillions of bacteria that make up the gut microbiome might influence the communication that happens between our gut and brain. The food we eat shapes our microbes and their ability to produce hormones and neurotransmitters such as GABA, dopamine and serotonin. Around 95 percent of serotonin which plays a role in everything from appetite to mood is produced and stored in the gut.

Microbes that arent getting fed enough nutrient-dense foods also might trigger an inflammatory immune response, a factor that has been linked with depression.

The majority of nutrition studies come with a caveat. Typically, they find association, not causation, between a food and a health impact or change. There have been a couple of randomized controlled trials considered the gold standard in medical research that do point to a cause-and-effect relationship between diet quality and depression.One of the studies, published in 2019, involved a group of 76 college students who ate poorly and had moderate to severe depression. A group of students was switched to a Mediterranean-style diet for three weeks, and their symptoms of depression subsequently improved. Among this group, depression scores generally returned to the normal range, and their anxiety levels improved. But depression scores remained in the moderate to severe range for the control group those students who continued to eat a poor diet.

However, the study was met with skepticism from some scientists not associated with the work. The healthy-eating group received more support and attention from researchers, and participants were aware they were making positive changes to their diet things that could add up to feeling less depressed.

Nonetheless, the results of the study are in line with the SMILES trial from 2017, another randomized and controlled study that followed 166 depressed adults for 12 weeks. Participants who ate a Mediterranean diet experienced greater improvements to their depression than participants who were only enrolled in a support group.

Despite coping with depression, participants were able to stay motivated and follow through with diet changes, the researchers wrote in the study. And the improvements to depression symptoms were independent of factors like losing weight.

Similar results have been echoed in other studies. A 2013 meta-analysis of 22 studies found that the Mediterranean diet was linked with a lower risk of depression. Another meta-analysis published in 2017 found diets rich in fruit, vegetables, whole grains, fish, olive oil and low-fat dairy were associated with a lower risk of depression. The opposite was found for diets heavy in red meat, refined carbohydrates, sweets and high-fat dairy.

Although many of these studies have looked at the Mediterranean-pattern diet, the SMILES study noted that every culture has its own version of healthful eating. The take-home message is that plant-based diets that incorporate healthy sources of fats, like fish, are linked with lower rates of depression.

But many questions remain. To state the obvious, mental illnesses are complex conditions to treat, and its unclear how far diet can go in helping people feel better, especially over the long term. At the very least, it might be that a healthier diet is a helpful addition to medication and a therapy treatment plan.

Future studies will need to address how specific foods or combinations of foods help with mental illness, how much people should eat, how long the effects last, and the conditions and populations of people who are most affected by diet changes.

Until then, as we deal with the challenges of the pandemic, eating as much nutritious, whole foods as your budget and store availability allows might not be a bad idea. Youll likely feel better, and also be doing your immune system a favor.

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The Pandemic Is Making Us Depressed and Anxious. Can Healthy Food Provide Relief? - Discover Magazine

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