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Consuming that extra scoop of ice cream or another handful of chips or cookies, however, can cause feelings of guilt -- and even more stress -- along with fatigue and irritability from sugar highs and lows.

Yet the opposite is also true: Consuming healthy mood-boosting foods can deliver important brain nutrients while positively impacting your well-being.

Below are some nutritious and delicious foods that can improve your frame of mind while helping you avoid the #quarantine15 and other related health issues.

"Those who consume ample amounts of the omega-3 fat DHA are less prone to depression, aggressiveness and hostility," according to registered dietitian Elizabeth Somer, author of "Food and Mood" and medical advisory board member for Persona Nutrition.

The healthy fat "helps form healthy membranes that easily transport nutrients into brain cells, lowers inflammation and raises serotonin levels," Somer added. Serotonin is one of the key neurotransmitters influencing our mood, so incorporating plenty of DHA in your diet can help you maintain a balanced outlook.

Somer recommends aiming for at least two servings of fatty fish per week, such as salmon, herring, mackerel or sardines, or looking for foods fortified with the omega-3 DHA. For a tasty way to enjoy omega-3 fats, check out my simple salmon recipe below.

Green veggies: spinach, broccoli, Brussels sprouts

These green veggies are a source of folate, a B vitamin that's essential for the body's production of serotonin, according to Somer.

In addition to increasing the risk for depression, poor intake of folate is also linked to fatigue and poor memory.

Somer recommends consuming at least 400 micrograms of folate per day, an amount found in 1 cups of sauted spinach. Beans, peas, lentils, avocado and strawberries are other good sources of folate.

Probiotics: yogurt, kefir, sauerkraut, kimchi

One of the easiest ways to enjoy a daily dose of probotics is to consume a cup of low-fat yogurt with fresh fruit or a smoothie with yogurt as a snack.

Whole grains: oats, brown rice, whole wheat bread

Whole grains are rich in B vitamins that are important for energy and optimal brain health. Thanks to their fiber content, whole grains also help to keep blood sugar from spiking and crashing, which can help you avoid mood swings.

"If you're eating bread, reach for the whole wheat over the white, since it also stabilizes blood sugar levels," Somer said. "Refined grains found in white bread can send you on a blood sugar roller coaster, leaving you jittery, grumpy and hungry."

Carbohydrates including whole grains also boost levels of serotonin, the "feel-good brain chemical," according to Somer. Adding some protein, like chicken, legumes, fish or nut butter with whole grains can help, too, as protein triggers the release of norepinephrine, a brain chemical that provides an energy and mood lift.

A whole grain bagel with peanut butter, for example, can make for a nutritious mini-meal. Somer also likes whole grain crackers or bread sticks with low-fat cheese.

Vitamin D: Egg yolks, fatty fish; fortified milks

Our bodies synthesize vitamin D from the sun's ultraviolet light, so most of us can meet at least some of our D needs during sunnier months. Certain factors including darker skin and air pollution, however, can reduce the ability of the sun to produce vitamin D in human skin, according to Dr. Michael Holick, an expert on Vitamin D research from Boston University.

So in the wintertime, it's especially important to seek out vitamin D-rich foods, like fatty fish, eggs and fortified foods and beverages, or vitamin D supplements.

Yes, dark chocolate (in moderation)

To keep weight in check, limit portions to 1 ounce of dark chocolate daily, or about 150 calories.

Coffee and tea

"When we consume caffeine, it has positive effects on mood and alertness, and people like these beneficial effects," said Mary M. Sweeney, an instructor who researches caffeine's effects on individuals in the department of psychiatry and behavioral sciences at the Johns Hopkins University School of Medicine.

Just keep in mind that people vary in their tolerance to caffeine. "Many people consume caffeine without negative consequences, but for some individuals, either regularly consuming too much caffeine or consuming too much at once can cause distress," Sweeney said.

For a healthy boost, check out my matcha (green tea) latte below.

Mood-boosting recipes

Total time: 45 minutes

Nonstick cooking spray

1 pound green beans, trimmed

2 shallots, sliced

2 teaspoons extra virgin olive oil

12 teaspoon kosher salt

12 teaspoon freshly ground black pepper

4 6-ounce wild salmon fillets

2 tablespoons Dijon mustard

2 teaspoons honey

Preheat the oven to 425F. Line a baking sheet with foil and spray with nonstick cooking spray; set aside. Bring a large pot of water to a boil, add the green beans, and boil for 3--5 minutes or until bright green and slightly tender. Drain and run under cold water until cool.

Drain well; toss with the shallots, oil, salt, and 14 teaspoon of the pepper; and place on one half of the baking sheet. Place the salmon fillets, skin side down, on the other half of the baking sheet. In a small bowl, mix the mustard and honey and spread evenly on the salmon fillets.

Season with the remaining 14 teaspoon pepper and roast in the oven until the salmon is just cooked through and the beans are lightly browned, 12--14 minutes.

Yield: 4 servings (6 ounces salmon and 4 ounces green beans each)

Total time: 10 minutes

2 cups 1% milk fat vitamin D-fortified milk

1 12 teaspoons matcha powder

1 tablespoon hot water (boiling is ideal)

1 12 tablespoons maple syrup

In a blender, blend milk for about 30 seconds, until frothy. In a small bowl, dissolve matcha powder in hot water. Add milk, dissolved matcha, and maple syrup to a small pot and heat over medium heat for about 5 minutes, until hot but NOT boiling. The mixture should be very frothy but if it reaches boiling, the froth will start to disappear. Serve warm.

Yields: 2 servings

Lisa Drayer is a nutritionist, an author and a CNN health and nutrition contributor.

Correction: A previous version of this story incorrectly described the milk blending time period in the matcha latte recipe.

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Foods to boost your mood, now that you really need it - CNN

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If youre a casual college football fan, then your introduction to LSU wide receiver Justin Jefferson very well may have come during the Peach Bowl on December 28, when the junior caught 14 passes for 227 yards and four touchdowns in the Tigers 63-28 shellacking of the Oklahoma Sooners. Its a crazy stat line, only made crazier when you remember all four touchdowns were in the first half.

Jefferson was a steady hand in the National Championship game as well, catching nine balls for 106 yards as he, Heisman Trophy-winning quarterback Joe Burrow, and Americas favorite head coach Ed Orgeron capped off an undefeated season with a 42-25 victory over the Clemson Tigers.

Now Jefferson is a week away from being selected in the 2020 NFL Draft, almost certainly in the first round. Of course, this years draft, which runs April 23 to April 25, wont resemble prior years. Because of the coronavirus crisis, NFL general managers will be making their picks from their own homes, and incoming rookies like Jefferson will also be hunkered down. (For Jefferson, thats with his family in St. Rose, Louisiana.) As a highly-ranked prospect, Jefferson was sent camera gear by the NFL thatll capture the exact moment he finds out his pro destination.

In the meantime, Jefferson is mixing in receiving drills and whatever weight training he can, while also studying playbooks in order to ace phone interviews with NFL general managers and scouts. Below, Jefferson tells GQ more about this unusual draft prep, what Coach O is like in the weight room, and who would win a game of one-on-one between himself and his LSU teammate Burrow, the presumed top overall pick.

GQ: Whats the at-home draft-day outfit going to be?

Justin Jefferson: I dont know yet. Still thinking about whether I want to be all classy, or if I want to lay back. Itll be a last-minute decision, but Ive got to figure out what to rock.

I imagine its been a busy few weeks for you. Can you walk me through an average day of late?

Its been very weird. Everything has been all over the place. Nothing is really scheduled besides interviews. You go to sleep whenever you can and wake up whenever you wake up. I usually get a breakfast in with eggs and bacon and toast, because Ive been trying to keep this weight on me. I tried to keep weight on at school too, but just with all the running we were doing, and the college schedule we have, I wasnt able to maintain the weight that I wanted to. My parents are cooking for me, so for other meals, Im having chicken on the grill, salmon, beans and rice, lots of protein.

I do an afternoon workout, and its chilling the rest of the day. Im not as much a morning person, so if its on my time, I workout in the afternoons. Ive been cleaning up the little things I need to improve on to be the versatile receiver the coaches want me to be. Ive got a field near my house that Ive been working out on with a couple of high school friends. Its been a combination of football workouts and weight-room workouts. I want to keep this strength on me.

How are you staying mentally sharp, especially given all the draft interviews you have lined up?

Im making sure Im studying and looking over plays at night on my iPad when Im laying down and chilling. As long as Im doing that, Im still being reminded of the formations and maintaining my football smarts. [The NFL general managers] definitely want to see if Im a smart football player. Luckily we had similar concepts at LSU, so its been more so seeing what NFL teams call those concepts, and adjusting from there.

The rest is here:
Justin Jefferson: The Real-Life Diet of the LSU Receiver and Likely First-Round NFL Draft Pick - GQ

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Editors note: Beginning this week, the WJ brings back a column that was loved by readers in the past: Cooks Corner will offer tips, insights and recipes for towboat cooksand anyone interested in good food and towboat life. The column is planned to appear monthly.

Introduction: My name is Mary Ann Kuper. I currently work as a cook for American Commercial Barge Line. I have proudly worked here for 3-1/2 years. The vessel I work on is the mv. Capt. Carl Page. I am a young grandma at age 60 who enjoys her job very much. Prior to my years on the boats, I was a family and consumer science teacher in the bootheel of Missouri. A family and consumer science teacher is the good old home economics class where you learn to cook, sew and understand child care as well as health classes.

I am married and live in a cute little log cabin home. Being married to my husband has brought me 32 years of blissful love and three grown kids. OK, that sounds a little corny, but Ive got a great family. I also have three brothers and three sisters. We all love to cook. Family gatherings bring plenty of food with always exchanging recipes. I grew up in Wisconsin and moved to Missouri. I mostly enjoy and cook comfort foods. My husbands favorite meal is meatloaf, mashed potatoes, corn, green beans and pecan pie, but Im pretty good at making homemade apple pies.

During my education years I had the opportunity to prepare foods for the hospitality room, veterans dinner and the school board. I also guided my students in lessons on how to run a restaurant and prepare foods. Before being a teacher, I worked at a nursing home as an activity director. During this job, I engaged the elderly in cooking. This brought them many memories. Before that, in my early 20s, I was a flight attendant serving food on airplanes.

I enjoy developing strong relationships, professionally and personally. My crew I work for today is like family. They are terrific people to be with for 28 days on the river. The sunrises and sunsets on the river are remarkably beautiful. With that I would like to close with stating:

Live well, laugh often and eat much!

Being a barge cook, my crew members rely on my ability to serve nutritious and tasty meals. This also means I need to follow the norms and expectations that each boat follows. Because the vessel works 24 hours a day, meals are offered at 5 a.m., 11 a.m. and 5 p.m. each day. In addition to that, weekends also have their expectations. Friday night is fish fry. Saturday is steak day, and Sunday is fried chicken day. We like to roll in taco Tuesday.

However, there is nothing worse than eating the same old thing every week. Yes, it is easier to cook something that you know how to prepare. However, how about trying something new? Still offer the same fried fish that is expected, but sneak in a little twist on the side to see how well it goes. I worked for a captain for a couple of years who shared a shrimp touffe recipe with me. It is really good and better than a couple of restaurants that serve this. The recipe may call for a few canned goods, but it is very tasty. Best of all, this recipe is so simple, it wont take away too much time from your busy day frying fish.

Marks Shrimp touffe

Ingredients:

2 lbs. shrimp (peeled and deveined is best)

1 stick butter

1 large sweet onion, largely chopped

1 large red pepper, largely chopped

1 large green pepper, largely chopped

1 Tablespoon minced garlic

1 teaspoon Old Bay seasoning or Tony Chacheres Creole seasoning

1 teaspoon all-purpose Greek seasoning

1 Tablespoon dried parsley

2 cans cream of mushroom soup

1 can cream of celery soup

1 can Rotel tomatoes

Directions:

Peel and prepare shrimp. Melt stick butter in a kettle over medium heat. Add onion, peppers and garlic. Cook until tender. Remove vegetables from kettle. Add peeled shrimp to kettle and rest of butter. Cook until pink. Add seasonings, soups and Rotel tomatoes. Return vegetables to kettle. Salt and pepper to taste. Serve over rice. Serves 4-6.

Being a cook on a boat is just like being a cook anywhere. However, the galley is yours. Youre pretty clear to cook what you want with the exception of your weekend expectations of fish (Friday), steak (Saturday) and chicken (Sunday).

It is a good idea to know your crew. Why is this important? Someone could be severely allergic to mushrooms and may not have seen this in the food you have prepared. Now you have a problem. So get to know your crew! This makes for great introduction conversation if youre just starting or a new person comes aboard. Showing a real appreciation for them with the foods they like and dislike will build a sense of trust. Besides, youre there to cook for them just like a cook anywhere.

Try to understand a diet your crew member may be on so you can fulfill those needs. By offering healthy eating choices that work with someones diet, the food will be eaten. Why prepare something that will not be eaten? When at the workplace, you will want your crewmembers to feel comfortable and tell you what they like to eat. This only gives you ideas what to make, so roll with it.

One captain I worked with liked the Keto diet. This is a fun diet because you get to eat foods high in fats but low in carbohydrates. The recipe below calls for cream cheese, which is a good source of vitamin A, low in lactose and a good source of antioxidants.

Rodneys Lemon Fluff

Ingredients:

3 bricks of cream cheese (8 ounces each)

1 quart heavy cream

2 boxes sugar free lemon pudding (1 ounce boxes)

cup Splenda

Directions:

Use a standard mixer with whisk attachment. Be sure to chill the bowl. This can be done quickly with ice for a minute. Cut up your cream cheese into small, 1-inch chunks. Add one brick of cream cheese and 1/3 of the heavy cream. Whip until smooth. Continue to add rest of cream cheese and heavy cream until all is whipped. Mix in pudding and Splenda until fully combined. Continue to whip until soft, smooth and silky. Using a spatula, spread into a 9 x 13 pan. (I like using a glass pan.) This dessert is really good with any chopped up fruit.

Original post:
Cook's Corner Returns To WJ Pages - The Waterways Journal - The Waterways Journal

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ALEXANDRIA, Minn. The call for more modern diet studies on muskies is being answered, and Lake Miltona in Douglas County is part of a project that will take a close look at the big game fishs primary prey in some Minnesota lakes.

Kamden Glade is a 25-year-old graduate student at Bemidji State University who is in charge of gathering most of the diet data. The Minnesota DNR and Bemidji State University have a contract to complete the project, with Brian Herwig of the Bemidji DNR office and Jeff Reed of the Glenwood office leading the overall research.

The work is scheduled to look at 11 bodies of water in Minnesota. Seven of those lakes hold muskies, but northern pike, largemouth bass and walleyes are also a part of the study that is designed to do a wide-ranging diet overview of some of the states most popular predatory fish and see how the species are co-existing in Minnesota waters.

Were taking diets from muskies, northern pike, walleye and largemouth bass in all the lakes so that were able to compare diets between lakes and between seasons, Glade said. Then we have (four) reference lakes too to see if theres any kind of significant difference in walleye, pike and largemouth bass diets in lakes that do or dont have muskies in them.

The COVID-19 pandemic is likely to stop spring sampling in 2020, but Glade said they are hopeful that sampling not done this year could be rescheduled to 2021. The work is scheduled to be completed in the fall of 2021 with final publication of the results following that.

Glade has not analyzed all the numbers from every lake that was sampled in 2019 due to the study being ongoing, but he has taken a hard look at the data from Lake Miltona.

Most of the muskies that are sampled are captured through electrofishing at night. Researchers also looked at the diets of fish on Miltona by going along with crews from the Glenwood Area Fisheries department during netting surveys in 2019.

Diet samples are taken from muskies by placing a small piece of clear tubing through the fishs mouth and into the back of its stomach. Water is then slowly pumped in before pressure builds enough to cause the fish to regurgitate any stomach contents. Some fish sampled had nothing in their stomachs due to not feeding recently.

Overall, we had a 67% full stomach rate on muskies throughout all seasons, which is actually quite a bit better than most of the other studies that Ive seen, Glade said.

From Miltona, 29 muskies were sampled with full stomachs in the spring, compared to two in the summer and 15 in the fall. The contents ranged from easily identifiable species that had just been eaten, down to matter that was nothing more than bones or a small piece of tissue.

Some of those you can identify the species based on the bone structure, Glade said. Beyond that, were working with Dr. Loren Miller from the University of Minnesota and the Minnesota DNR. Hes a geneticist. Hes able to take a little chunk of flesh from a diet and he can do genetic barcoding on that chunk of flesh and tell us what species it was.

The preliminary numbers on Lake Miltona showed that yellow perch made up the largest percentage of the muskies diet by numbers.

Largemouth bass were a fairly important diet item for them as well, Glade said. They had a decent amount of bullheads there, and also some crappie and bluegill. Then white suckers were also important for them.

Yellow perch came out to about 65% of the total diet items by number for Miltona muskies, but that is not the only thing researchers look at when assessing diet studies.

Percentage by mass, the total mass of one prey species divided by the total mass of all prey species present, is also an important factor. Yellow perch made up about 8% of the muskies diet by mass on Lake Miltona.

Thats because muskies will commonly feed on larger prey. One muskrat, one ring-billed gull, 11 northern leopard frogs and two northern pike were found in muskies on Miltona. A couple of bowfin, commonly known as dogfish, were also found.

Theyre not eating extremely frequently, but when they do eat theyre eating some fairly large diet items, Glade said. We had a couple muskies from Miltona that had white suckers in their stomach that were at or over 20 inches in length.

A total of three walleyes were found in muskies on Lake Miltona. That made up less than 1.5% of the muskies diet by number and less than 2% by mass.

Its definitely not like they were targeting walleyes, Glade said. We expected to see some. I was kind of surprised we didnt see more, just based on how often we saw muskies and walleyes in the same areas when we were sampling.

Researchers for the study are using an overlap metric to analyze how the predator species are competing for limited resources within a lake. That overlap metric is accumulated by looking at each species diet as it relates to percentage by number and by mass.

It gives a number between zero and one. For muskies and walleye, that was about 0.23, so definitely low, Glade said. Anything below 0.4 is considered low overlap. So its definitely looking like at least on Miltona they are not competing for the same resources too much.

Yellow perch are an important prey species for all the game fish, but the low percentage by mass that perch accounted for in the muskies diet made for that low overlap with walleyes.

Northerns surveyed on Miltona had a diet of yellow perch that consisted of almost 70% by number and 40% by mass. Largemouth bass also had nearly 40% by mass of yellow perch, and walleyes relied on perch for their diet at 40% by number and about 60% by mass.

Walleyes, northern and bass exist in the lake at much higher densities. Miltona is managed as a trophy lake for muskies, and fingerlings are stocked at low numbers in order to create better opportunities for fish measuring 50-plus inches.

I havent really analyzed the numbers from a lot of the other lakes, but just from looking at Miltona, there was a lot higher chance of overlap between the other three species than muskies had on any of the other three species, Glade said. For instance, walleye had a relatively high overlap with both pike and largemouth bass. That was a little interesting to see, but not entirely unexpected. The muskies had relatively low overlap with all three of the other species.

Sampling is completed on Lake Miltona, with more lakes left to look at across Minnesota over the next two years. The end result should be some modern research that can help guide management decisions on Minnesota waters.

If there is a significant shift in diets when were stocking muskies, maybe that is something we need to look at a little closer, Glade said. If theres not, that also gives managers important information theyre able to continue stocking or increase stocking and have scientific data to back that up instead of anecdotal observations.

See the article here:
Minnesota study will look at primary prey of muskies and other predatory fish - TwinCities.com-Pioneer Press

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By Laura Stec

E-mail Laura Stec

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As of April 16th, South Dakota reported a COVID outbreak of 598 workers at Smithfield Foods, a pork processing facility in Sioux Falls responsible for 5% of U.S. pork production, causing the plant to close indefinitely. The Chinese-owned company released a statement that the virus is pushing our country perilously close to the edge in terms of our meat supply, making it impossible to keep our grocery stores stocked if our plants are not running.

Several other U.S. meat processing plants have also closed temporarily, including a Tyson Foods plant in Iowa, and a JBS USA Colorado factory, which both had two deaths.

Part of the problem may be the high concentration of the U.S. meat industry in the hands of a few. Four companies control 80% of the beef industry. Five companies control about 60% of the chicken market, and four companies control nearly 70 percent of pork.

Oh darn, we might run out of meat.

The Food Party! isn't crying over closures, or spilt milk in the news however. On the contrary, we feel empowered. Most Americans need to cut down on meat. (On average, we ate more than 217 pounds of beef, pork and/or chicken in 2019 (over 4 pounds weekly). Time to learn more about the secrets of vegetables and the endless options, and unique tastes and textures achieved when incorporating more plants into your diet.

Decreasing or eliminating animal flesh, while increasing plant consumption, is better for our health, and as many are realizing, also the health of animals and our planet. Actually, one of the best things you can do as an individual for the environment begins on your breakfast, lunch and dinner plates. With the 50th anniversary of Earth Day coming next week, April 22nd, consider using this time to flex your plant-based cooking muscles and create more meals with less, or no, meat.

Graphic from Cool Cuisine Taking the Bite out of Global Warming (2008)

Track results of your meat-free days by joining the Darwin Challenge (and local environmental group Acterra).

We also have all kinds of recipes, diatribes, and options at the Food Party! to help:What's the Hottest Trend in Eating?

Global Warming DietThe Impossible Burger

City Supper the Future of FoodBurger Please, Side of IntegrityOom is Moo Spelled Backwards

Lastly, Insider Tips, our new, weekly feature for those stuck in the house, can also assist.

Inside Tip #3

I gave some of the sauerkraut (and juice) we made last week to a client, leaving me with some partially fermented cabbage, sans juice. I could have topped off with salt water to keep fermenting, but instead chose to sauted it up with raw onion,

And made a quick dinner topping for my frozen Trader Joes veggie wontons.

Add a splash EZ Seasoning (salt and pepper with a college education) of umeboshi vinegar, mirin, brown rice vinegar and soy sauce, and you got an easy, filling meal with the perfect touch of sour pucker power. Top with sauted seitan, tempeh or chicken for your protein kick.

Photos by LSIC

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Oh Darn, We Might Run out of Meat - Try #2 - Palo Alto Online

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Aingeru Zorita

What are some activities you can do, no sweat, thanks to muscle memory? I can dribble a soccer ball, weave a lanyard into a staircase pattern, and summon lyrics to any Top 40 song post-1995.

Alison Bries recall includes jumping from the high corner ropes of a wrestling ring, her body in a horizontal plane, and landing crosswise on the body of another human as they fall in perfect coordination to the ground (a crossbody). She can also hurl herselfagain horizontallyonto someones back and hold on while that person spins (a crucifix). Not only that; she knows how to hold her frame upside down, legs straight up toward the heavens, while supporting herself by grasping the torso of the human below her (a 12 oclock suplex). This is how I find her on a Sunday in February, in a wrestling ring with pink ropes, her body upturned on pro wrestler Chavo Guerrero Juniors and pointing to the sky.

It really does come back pretty quickly, says Alison, stretching afterward, as if she is referencing a golf swing or how to French-braid. By season four of GLOW, we have the muscle memory. The thing to relearn is the fearlessness and commitment. You cant do any of the moves halfway.

Aingeru Zorita

The Netflix series about the 80s TV show Gorgeous Ladies of Wrestling is entering its fourth and final season, and it has changed a lot for the 37-year-old. It marked the first project for which she was number one on the call sheet, and the first (and, she imagines, only) time shell be in a show requiring dramatic acting, broad comedy chops, and major physicality. Since GLOW debuted in 2017, Alison has been vocal about how it seismically changed her. It helped with my relationship to my body times a million, she says. Before, I always felt at odds with it; I wanted it to be something it wasnt. But I didnt have the tools to do that in a healthy way.

Now, after four seasons, Alison has a confidence that stems in part from seeing her body as useful rather than merely aesthetic. Even Alisons stuntwoman has noticed the shift in her as she learns to trust herself more: Alisons training on GLOW has made her more comfortable doing her own small stunts in other projects, says Helena Barrett. Shes gotten through four years of a highly physical role with zero injuries, echoes her trainer, Jason Walsh, CEO of Rise Nation. Shes doing the jumps, the flips, the lands. Thats typically not what actors do.

"I like to lead the charge against people thinking that strength training makes women bulky."

Alison says she used to approach fitness all wrong. Everything was cardio, cardio, cardio. Nine years ago she started working with Walsh, mostly out of a sense of obligation. I thought, Im in my late 20s, I should probably start doing some strength training. What she did with Walsh changed when she started preparing for GLOW.

It took the motivation out of being skinny for Hollywood standards and made it about being strong for lifting other women, literally. There was a real goal. Because of that, Walsh has Alison focus on primitive movementswarming up by crawling or rolling, then pushing and pulling a heavy sled, performing trap bar deadlifts, and doing squats, presses, or lunges with a FitFighter (a handheld steel hose).

I mention that after she entered the GLOW ring, it looked to me as if her body shrank as she got stronger. Im glad you said that, actually, because being small was a side effect of being super fit and muscular, Alison replies without missing a beat. I like to lead the charge against people thinking that strength training makes women bulky. Jason uses my body as an example at the gym, because I can lift more than a lot of people. You can pack a lot of muscle into a lean little body.

Aingeru Zorita

Given the ways her physical self has changed over the past four years, I ask Alison if she still grapples with body dysmorphia, something Id read affected her, growing up in L.A. Oh, definitely. Still do! she says, matter-of-factly. In the past, she felt it had a hold on her. I go back to red carpet photos where I thought I looked so horrible, and there are some where I now think, God, I looked beautiful. And Ill remember: An hour before that I was in tears; I thought I was so disgusting. I think its something Ill probably be working through my whole life. And depression too.

Mental illness runs in Alisons family; her maternal grandmother had schizophrenia and went through periods of homelessness. The rest of my family then dealt with the trickle-down effects of trauma, she says. And that meant depression more than anything. The issue traces a line on both sides of Alisons genealogy and occasionally comes out of nowhere and really blindsides me. While some of her loved ones have benefited from anti-depressants, Alison says being active is her way of combating the condition. When Ive been in a really serious depression, Ill drag myself to a yoga classeven if I dont want to be around peopletears streaming down my face. But, Get in class, get out of your head, get blood flowing. It ends up helping eventually.

Aingeru Zorita

Working out six days a week (three days with Walsh, three days of activities like hikes and riding her Peloton) is one way Alison maintains her mental wellness. She also credits open communication as something that helps. Im so lucky Im married to a really wonderful, open person, she says of her husband, actor Dave Franco. We have great lines of communication, and I can talk often about my feelings. Dave gave her perspective when she was in the depths of self-loathing about her body. Its been funny talking to him about it. He said, Before I knew you, Im not sure I believed body dysmorphia was a real thing. Its so interesting to me what you seeand what Im seeing when Im looking at youand the frank discussions we have about it.

A streamlined diet is another thing that keeps Alisons mental state balanced. I used to feel more out of control with it, she says, describing how intense sugar cravings would lead to unhealthy choices and spin her into sadness about her body. Being more diligent has been helpful for me mentally.

You wouldnt believe how diligent. As Alison gets closer to shooting a season of GLOW, she ups her lean protein intake, removes sugar, and doesnt eat carbohydrates after 4 p.m. For breakfast, she has oatmeal with protein powder, then she works out and has a post-sweat chocolate and sea salt Aprs vegan protein shake. A few hours later shell make a tuna salad with spinach and whatever she has on handolives, avocado, cucumber. For dinner, she whips up ground-turkey stir-fries; one from a Gwyneth Paltrow cookbook calls for eggplant, and another she makes with onion, ginger, garlic, and low-sodium tamari sauce. When shes not prepping or shooting, she tends to eat vegan or vegetarian.

Aingeru Zorita

Nutrition is just part of the logistics shes navigating as she preps for the Netflix series and shoots Happiest Seasona rom-com led by Kristen Stewart and Mackenzie Davis about a gay couple who go home for the holidays and have to pretend to be straight. Shes been flying back and forth between Pittsburgh and L.A. and exercising in apartments and trailers. I have workouts for any type of situation, she says. Her routines from Walsh are heavy on calisthenics done at a slow tempo, like pushups and Bulgarian split squats. She also uses the PulseTread app for intervals on the treadmill. For recovery, she is loyal to foam rollers, her Theragun, and Epsom salt baths after ingesting a few drops of CBD oil.

A car is idling outside, ready to take Alison to a flight back to Pittsburgh for Happiest Season. (Shell also appear in this springs Promising Young Woman, a chilling #MeToo revenge thriller.) In a week, shell be back in the ring, rehearsing with all the women of GLOW. Its exciting! she says. My chance to rebond with all the girls. Does it feel as if youre on a team more than a cast, I ask, knowing that Alison was a full-fledged theater nerd and unlikely to have soccer in her muscle memory. One hundred percent, she says, beaming. And I feel like the captain. I want to motivate everyone. Shes going to miss her character, Ruthmullet perm and allwhen she has to say goodbye, but shes taking wrestling, and all its lessons, with her. Its part of me forever.

Staud x New Balance top and pants, staud.clothing; Moncler sunglasses, neimanmarcus.com; Jennifer Zeuner Jewelry bracelet, jenniferzeuner.com

Photographed by Aingeru Zorita Fashion director Kristen Saladino Hair Mark Townsend for Dove Hair Makeup: Molly R. Stern using Armani Beauty Manicure: Emi Kudo at Opus Beauty using Chanel Le Vernis.

This article appears in the May 2020 issue of Womens Health, available April 21. Subscribe now.

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Based on available evidence and expert consensus, a working group put together by the European Society of Cardiology (ESC) on Cardiovascular Pharmacotherapy released a position paper on lipid management in rheumatoid arthritis (RA). This report was published in European Heart Journal Cardiovascular Pharmacotherapy.

Investigators performed a systematic review of studies focused on strategies for lipid management based on the estimation of cardiovascular risk for RA. In addition, the working group proposed a new algorithm to stratify patient risk. Opinion-based recommendations were developed to facilitate lipid-modifying therapies in RA until further evidence becomes available.

Recommendations for Lipid Assessment

The panel recommends annual lipid assessment in patients with RA with high-risk cardiovascular factors (high-risk RA), regardless of age. Reassessment of risk should be considered if patients make substantial lifestyle changes that influence lipid levels and cardiovascular risk or if they initiate treatment with disease-modifying antirheumatic drugs (DMARDs) or high-dose glucocorticoid therapy. Examination of lipid status is also recommended among patients with low-risk RA or whose disease activity has been reduced, regardless of age. The panel suggests lipid assessment 1 to 4 months after initiation of DMARDs and 4 to 8 weeks after initiation of treatment with interleukin-6 inhibitors, and subsequently at 6-month intervals.

Lipid monitoring should be adjusted according to the severity and treatment response. Individuals predisposed to adverse effects or with a short life expectancy may not benefit from stringent lipid management. On the other hand, patients with severe lipid abnormalities or those who experience a poor response to treatment may be screened more frequently.

In patients with RA, routine lipid monitoring should include total cholesterol, low-density lipoprotein cholesterol (LDL-C), high-density lipoprotein cholesterol (HDL-C), and total glucose concentrations, in which fasting assessment is ideal but may be performed under nonfasting conditions. If nonfasting total glucose levels are 2.3 mmol/L (200 mg/dL), fasting levels should be assessed.

To guide lipid-modifying therapies in RA, non-HDL-C (calculated by subtracting HDL-C from total cholesterol) is recommended as a superior marker to LDL-C as it is not influenced by food intake and high total cholesterol levels. The panel suggests that non-HDL-C is more accurate especially in patients with high total glucose and low HDL-C.

To refine risk estimation, lipoprotein(a) screening may be considered in individuals with moderate or high cardiovascular risk or with a family history of early cardiovascular disease.

Recommendations for Stratification According to Cardiovascular Risk

Investigators propose an algorithm that may be feasible for clinical practice to estimate RA-specific cardiovascular risk and guide lipid management strategies in patients with RA. The algorithm uses LDL-C as the primary treatment target but can be adapted to a non-HDL-C target. Using Systematic Coronary Risk Evaluation (age, sex, cholesterol levels, blood pressure, smoking status, and geographic region), the algorithm can be further adapted to the appropriate national risk prediction tool in which the preferred version should preferably include HDL-C.

According to the panel, low-risk RA can be defined as patients with seronegative, nonerosive RA who present without extra-articular manifestations, in long-term remission (>1 year), with well-preserved physical function, without active arthritis or high cumulative disease activity, and not receiving glucocorticoids or have a high cumulative glucocorticoid dose. Patients who do not fall under this definition can be classified as high-risk RA.

Patients with low-risk RA can be recommended to follow lipid management guidelines for the general population, but goal LDL-C levels of <3 mmol/L (115 mg/dL) should be considered in all individuals with low/moderate cardiovascular risk. Patients with high-risk RA are classified into a higher ESC risk category and therefore can be recommended to follow lower LDL-C targets than for the general population.

Because of the high occurrence of unrecognized cardiovascular disease in patients with RA, a proactive approach to diagnosing cardiovascular disease is recommended. Carotid ultrasonography to detect subclinical plaques is recommended in patients with RA as this method can be clinically meaningful across all ESC cardiovascular risk categories, particularly in moderate or high-risk RA.

Among patients with diabetes aged >40 years, the investigators recommend the use of statins; younger patients with pronounced cardiovascular risk may also benefit from receiving statins.

Although risk calculators are intended to facilitate clinical decision making, the investigators emphasize that cardiovascular risk estimation should ultimately be individualized to the patients overall situation, including comorbidities, laboratory results, treatment status, psychosocial factors, lifestyle, and clinical characteristics.

Recommendations for Therapeutic Interventions

Many patients with RA, especially high-risk RA, can benefit from intensified lipid management with lower LDL-C targets and an emphasis on a healthy lifestyle.

Investigators recommend that all patients with RA receive adequate lifestyle counseling and support. Lifestyle modifications may include adopting a healthy diet, increasing physical activity, achieving optimal weight, abstaining from smoking, and introducing psychosocial interventions such as stress management.

In patients with RA, aerobic exercise and resistance training can improve their lipid profiles, lower cardiovascular risk, disease activity, and functional status. Adults with RA should perform at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity per week. Diet should be based on general population guidelines, using supplements to make up for deficiencies that cannot be corrected by diet.

If lipids cannot be managed through lifestyle, the investigators suggest pharmacologic treatment with statins. Although the optimal statin regimen for patients with RA requires further research, these drugs with profound cardioprotective and anti-inflammatory effects may be beneficial (eg, atorvastatin or rosuvastatin).

Among patients who experience an insufficient response to statins, the addition of other lipid-modifying therapies should be considered, including the LDL-C reducing drugs ezetimibe, proprotein convertase subtilisin/kexin Type 9 (PCSK9) inhibitors, and fibrates.

Other lipid abnormalities may be treated with drugs indicated to reduce total glucose and lipoprotein(a) levels and should follow general population guidelines. These drugs include statins, fibrates, ezetimibe, omega-3 fatty acids, icosapent ethyl, niacin, apheresis, novel lipid therapies such as PCSK9 inhibitors, and DMARDs.

Reference

Hollan I, Ronda N, Dessein P, et al. Lipid management in rheumatoid arthritis: a position paper of the Working Group on Cardiovascular Pharmacotherapy of the European Society of Cardiology. Eur Heart J Cardiovasc Pharmacother. 2020;6(2):104-114.

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VANCOUVER, British ColumbiaSanyami Shah flew through stages of perspective as her plane ascended from India in January. She dwelled on the sadness of the airport goodbyes to her family, and the tears of her grandmother especially.

Then her view changed from the life she had always known to the new world ahead of her. Regret gave way to premonitions of excitement, intrigue, ambition. By the time she landed in Canada, she was resolute and committed.

Ive never been away from my family, Ive never been away from my home, she says. Two things were going into my mind. I was excited that Im going to a new place to explore new things, as well as I was nervous that I have to explore it all alone.

She was entering the inaugural class at Northeastern University in Vancouver. Nine students joined Shah at the universitys temporary facility overlooking Vancouver Harbour, where they are pursuing masters degrees in computer science. (A permanent facility for the new campus is under construction nearby.)

Shah had been working in India as a junior Big Data analyst and living at home with her parents when she decided to further her education in North America, in order to take her career in a new direction. She had accepted an invitation to attend Windsor University in Ontario when, two weeks before her planned departure to Canada, she learned that she had been accepted by Northeastern in Vancouver.

Shah preferred Northeastern, but she and her parents knew little of Vancouver. Her father, a businessman in India, spoke with Kannan Chandran, assistant director of student recruitment and enrollment at the new campus.

Sanyami is someone who had never left her comfort zone, Chandran recalls. From what I understood, her parents were very concerned about her safety and who she would live with.

It turned out that three of her new classmates were from Shahs state of Gujarat, on the west coast of India. They have been sharing an apartment in Vancouver, where Shah tends to initiate the cooking. She is a follower of Jainism, a religion founded in non-violence, with a vegetarian diet that forbids any food that is grown underground. Shah will routinely cook a larger meal at the apartment to suit her needs, and then after she has served herself, her three roommates may add potato, onion, garlic, and other ingredients to the base.

That builds a connection when you are all from the same place, Shah says. You get moral support on the days when you have lots of work to do, or when you are homesick and missing your family. These people are there to say its going to be fine. You are going to enjoy each and every situation with them.

She has been adapting to the student-driven culture of teaching in Vancouver. At school in India, she says, the faculty would spend class hours introducing new material, leaving little time for student input. At Northeastern, conversely, the students tackle new subjects at home and are expected to come to class with any challenges or questions they had.

The pattern is totally different, and adapting to this pattern was a little bit hard for me, Shah says. But the learning has been at a very high level. So I am enjoying it.

It has also been a growth opportunity for Bethany Edmunds, director of computer science at Northeastern in Vancouver, as she has developed a curriculum to connect with students from a variety of backgrounds. She and her students have spent their initial semester establishing a common ground from which to learn and grow.

This is not the way that they learned before, and theyre quite open to it, says Edmunds, whose classes have shifted online in response to the COVID-19 pandemic. I get to learn, and I really appreciate hearing about their experiences and where their difficulties are. Im really excited because they are going to be the teachers assistants for our next group of students, so setting this tone of learning is really fantastic.

Shah speaks with her family virtually every day, in spite of the 12.5-hour time difference. Eventually, she hopes to apply her education to a business career in India. In a way, she will be building upon the career of her fatherbut in a new, high-tech direction.

After doing my masters, as my whole family is in India, I will be going there to live, she says. I will be exploring the knowledge which I gain here and putting that into my country, to help my people and my family.

For this was how she made peace with her departure in January. Each of her goodbyes was a promise to come home, smarter and stronger than ever.

For media inquiries, please contact media@northeastern.edu.

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Lockdown weight gain is perhaps inevitable, and not necessarily the end of the world. But if you want to stave it off and even lose weight, we have one great tip. Its blindingly obvious but you may not have properly considered it yet.

We are a month into lockdown now and for many people, not putting on weight in isolation has become a big issue. Even with so many free apps, fitness videos and extended trials, the motivation to get fit at home has subsided by now and we are struggling to keep the girth-expansion of our torso at bay. Want to know how to lose weight at home without excessive exercising? It's easier than you think.

Let's get one thing out of the way right at the beginning: the best way to lose weight is not to exercise more, but to eat less. Especially now that we have to stay indoors almost all the time, eating the same amount of food as we used to will result in us putting on weight. Cutting back on calories a bit could help you in your weight loss battle significantly. No news there.

There is one item in a lot of people's diet that could be easily cut and would result in losing weight faster. Yet, if Google Trends is anything to go by, everyone seem to be having more of this particular thing, now that we are in full lockdown. You guessed it: the culprit is alcohol. No one needs a lecture about why alcohol is bad for your health but I think a lot of you don't realise how consuming alcohol effects your diet and your weight loss. Or your weight gain, more accurately.

There are a lot of misconceptions about alcohol and as I mentioned above, I'm not here to lecture anyone about just how bad it is to consume alcoholic beverages. Sure, some types of alcohols contain certain micronutrients (like minerals) that can be beneficial for health, but this doesn't outweigh the negative effects of these drinks.

One very important thing to realise about alcohol is that it is basically pure carbohydrate. Carbs are one of the three main macronutrients your body needs to function; the other two are lipids (fats) and protein. This doesn't mean your body needs alcohol to function, on the contrary. Drinking alcohol adds nothing to your diet, alcohol calories are just 'empty calories'.

Just how many calories, though? There are a few options that are considered 'low-calorie' drinks, like vodka and diet coke. Although diet coke can be considered free of calories (still pretty bad in every way) a double shot (50 ml) of vodka contains over 100 calories. You would have to run 10 minutes to burn off those calories and that is just one drink.

How about beer? A small bottle (12 oz/355 ml) of Goose Island IPA is 208 calories, twice as much as what's in a double shot vodka plus diet coke combo. And whoever has only one small bottle of beer when they drink? That's right, no one.

Maybe wine? A bottle (750 ml) of Cabernet Sauvignon is just under 600 calories, meaning that two medium glasses (approx. 175 ml) contain around 250-300 calories.

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The best idea, of course, is to keep your alcohol consumption to the minimum. As I mentioned in the 'how to lose weight at home' article, being mindful about your diet and food/drink intake can help. Before you pour yourself another drink, ask yourself: do I want another drink? Am I bored? Is there another task I'm putting off by drinking?

Admittedly, on some occasions, especially during social gatherings, it is pretty challenging to get out of drinking at least some alcohol. When everyone is having beers and wines around you, the social pressure on you to have one too could be immense. Even in these cases, there are ways to reduce consumption.

If you are a wine drinker, have a soda spritzer instead of just a glass of wine. You would still get the sensation of having a wine in a wine glass, but you also drink plenty of water, which dilutes the alcohol and makes it easier for your body to digest it more efficiantly.

If you are more of a beer drinker, see if there are any low calorie/alcohol-free beers in stock. A bottle of alcohol-free Holstein is only 8 calories (!) and there are plenty of low-cal options out there, especially if you live in the US.

And in any case, if you drink a glass of water after you had a drink, your stomach will fill up sooner and you will feel fuller sooner, making you less likely to drink too much alcohol. It also helps with hangovers, too.

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If youve ever read any books about professional cycling, youll probably have read about power-to-weight ratio: riders at the peak of their abilities killing themselves on a benchmark climb to ascertain the magic figure. And if youve spent any time sweating indoors with any of the current crop of training apps you may have come across it there too. So whats it all about? And as a non-professional rider, how important is it? Read on to find out and you can watch us demonstrate what it means in the real world in our video below too.

Its not a clever name or anything: its literally just the ratio of your power to your bodyweight. Its normally expressed in watts per kilogram (W/kg). At this point someone will normally point out in a nasal voice that the kilogram is a unit of mass, not of weight, but unless youre doing some of your training on Earth and some on the moon, thats not likely to be an issue, since gravity is a constant, near as dammit. Those people need to take a long, hard look at themselves. But I digress.

Your weight is, well, your weight. And the figure you use for your power output in watts is generally your functional threshold power, of FTP. Thats the power you can nominally put out for a whole hour. Most of the indoor training apps currently available will have some kind of FTP test for you to complete so you can assign yourself a number; its generally not much fun finding out, but its not complicated.

Well, youll need a pair of bathroom scales, but you likely already have them. And then youll need a bike thing that measures power. That might be a power meter on your bikeor it might be an indoor trainer that can give you a repeatable number. Then you just get the one number and divide it by the other one. Easy!

Well, higher is better.Im a pretty big rider at 92kg, and my FTP is around 315W, giving me a power-to-weight ratio of about 3.4W/kg. Thats fairly average.Im a good enough rider to make it off the bottom rung of the racing ladder into the third cats, but Im not exactly pulling up any trees there. Its accepted Tour de France lore that to be in with a shout of winning the race you need to have a power-to-weight ratio approaching 6.5W/kg. So a pro rider who weighs 65kg would need to be capable of putting out over 420W for an hour. Yikes!

Obviously none of us are going to win a Grand Tour, but that doesnt mean that your power-to-weight ratio is a meaningless metric. In short: yes, it matters. It matters most when youre going uphill, and the steeper a climb, the more its about your power-to-weight, which is why its so important in a Grand Tour: thats where the race is usually decided. And it matters most there because youre moving slowly.

If youre riding a bike then youre working all the time against certain forces that will slow you down. Theres mechanical friction: the rolling resistance of the tyres on the road, the bearings in the hubs and pedals, friction losses between cleat and pedal, that sort of thing. Then theres wind resistance, as you push the air out of the way as you move through it. And if youre riding uphill, youre also working against gravity.

Theres a clever tool herewhere you can input numbers for all the variables* and get an idea of how many watts would be required to ride at a given speed. By working up a couple of scenarios you can see how these different forces come into play.

First, lets assume Im riding along on the flat, on a still day, at a reasonable speed, say 35km/h. For a 92kg rider on the hoods, the calculation suggests that about 278W of input is required to keep going at that speed. Were assuming youre on your own here, as drafting another rider makes an enormous difference; we wont go into that here!

Of that 278W, by far the biggest component is air resistance at 225W four fifths of the total. Thats because cyclists arent particularly aerodynamic, and air resistance increases in a cubic relationship with velocity: if you go twice as fast, theres eight times as much air resistance. Thats why time triallists spend so much time obsessing over their bikes and riding position. It really matters to be aero when youre going quick.

Secondly, lets pretend Im grinding up a 12% hill at 8km/h. Thats also going to require me to put out 278W of power, but a lot has happened to the mix. Air resistance is almost negligible at less than 3W, but the work Im doing against gravity to climb the hill is 260W, 93% of the total. When Im on a steep hill, moving slowly, its basically all about me working against gravity. On a steep climb, its pretty close to being a direct relationship between the power from my legs and my speed up the climb.

Its interesting to see how weight affects the speed of riders of different weights on the flat, and on climbs.

Take, for example, Liam and I. Liams a svelte 63kg and Im almost half as much again. His FTP is lower than mine at 298W, but because hes a lot lighter his power-to-weight is much higher at over 4.7W/kg, and he generally smokes me on the hills.

On the flat, all other things being equal, that 298W would mean that Liam was rolling along at around 36.5km/h. For my 315W Id be able to manage nearly 37km/h, because on the flat its more to do with your absolute power than power-to weight. So even though my W/kg number is lower, I could theoretically go a bit faster. If I managed to gap him, I might be able to pull away.

However, on our 12% climb Im dead in the water: my 315W buys me about 9km/h, and Liams up at nearly 12km/h, over 30% faster than me. The climbs are where it matters, and the steeper they are, the more its about power-to-weight.

If you want to go faster, then there are two things you can do. You can put out more power, or you can reduce the amount of mass thats working against gravity, either by losing weight or spunking a huge wad of cash on a really, really light bike. Its worth pointing out here that for mortals like us, your power-to-weight using your whole system weight you and the bike is sometimes more meaningful, because you can realistically save weight on your bike too. For professional riders, everyones on a UCI-limit 6.8kg bike (or near enough), so its not really a variable. If youre a hillclimber, and you can shed a couple of kilos by sawing bits off and drilling holes in things**, that can make a significant difference to your time up a climb.

For an average rider, though, most of the easy gains are with you, not the bike. You can make an effort to lose weight, and you can embark on a training programmeto increase the power you can put out. In reality those two things often go hand in hand: as you spend more time training, your weight often decreases. When I was originally training to race my weight dropped by around 10kg, and my FTP increased from about 280W to over 300W. Those kind of gains just arent available by swapping your wheels for a set of nicer ones. Not everyone has 10kg to shed, but theres usually something that could go

A final thought: your numbers can take you so far, and in some disciplines time trialling, individual track pursuits theyre very important, but a lot of the time its one factor in among many others. Pacing knowing how hard you can push for how long is vital in a range of situations.

Take a sportive;if youre fit enough to get round in three hours but you go off much too hard from the start and blow up spectacularly halfway, then it might take you four, or you might end up being sick in a hedge and never make it to the finish, not that Id know what that was like.

If youre in a crit race then it doesnt matter if your power-to-weight numbers are the highest of the whole field if youre in 20th place coming out of the final bend for the sprint: youre not going to cross the line first. Racecraft and tactics are a huge part of doing well in that discipline. Then theres nutrition, and your technique, and conditioning, and peaking at the right time... The list goes on. Power-to-weight is a useful thing to know, but its not the be-all and end-all of riding your bike.

*The figures I used were:

Frontal area A: 0.4 and coefficient of drag Cd: 1 (from https://www.cyclingpowerlab.com/CyclingAerodynamics.aspx)

Coefficient of rolling resistance Crr 0.005 and air density Rho 1.22601 (both default figures)

**This is not recommended

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