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Making smart food choices is the key to eating and living healthy. But now, the latest research shows that when we eat is just as important as what we eat.

Why, you ask? Because as it turns out, biological activities like metabolism are closely linked to our circadian rhythm. "Your metabolism changes throughout the day because of your circadian rhythm or natural body clock," tells Jessica Tong, a Vancouver-based registered dietitian. "In the morning, in response to daylight and food, insulin sensitivity increases and melatonin decreases, making you feel alert and energized. Meanwhile, in the evening, melatonin levels go up and insulin sensitivity decreases, preparing your body for rest and cell repair," she explains.

Experts argue that aligning your mealtime with your circadian rhythm can help maximize weight loss, improve endurance, reduce the risk of type 2 diabetes and lower blood pressure, among other things.

But firstly, what exactly is circadian rhythm?

"Your circadian rhythm is basically a 24-hour internal clock that is running in the background of your brain and cycles between sleepiness and alertness at regular intervals. It's also known as your sleep/wake cycle," states the National Sleep Foundation.

"Sleep affects two hormones in the body, which regulate hungerghrelin and leptin. Ghrelin stimulates your appetite while leptin does the opposite," tells Harley Pasternak, celebrity nutritionist, personal trainer and author of The Body Reset Diet Cookbook. "When your body is sleep-deprived it throws off your circadian rhythm, increasing ghrelin levels and decreasing leptin in the bodywhich can lead to increased hunger and sugar cravings," he points out.

Besides inadequate shut-eye, other factors like jet lag, medications and irregular work hours can also mess with your circadian rhythm.

"A disrupted circadian rhythm may lead to increased production of insulin in your body," says Tong. Insulin is a hormone that's responsible for helping the cells in our body metabolize and properly use nutrients obtained from food. "Chronically elevated insulin levels can result in an increased risk of developing cardiovascular disease and type 2 diabetes," notes the dietitian.

Circadian Rhythm Diet 101

"Your natural body clock is synchronized with your external environment through cues like exposure to light and the timing of your meals," says Tong. The circadian rhythm diet, also known as the body clock diet, is basically a form of time-restricted eating plan where you eat in sync with this internal clock.

"This means that you eat during the daylight hours, within a window of 12 hours or less and fast for the remaining 12 or more hours each day," Tong explains. "Ideally, aim to make breakfast and lunch your larger meals and dinner your smaller meal of the day," she suggests.

While anyone can benefit from this diet, it's particularly suitable for people who have metabolic diseases, like obesity and type 2 diabetes, says Tong. "It may also help those who are trying to cut down evening or late-night snacking and require some boundaries to help break the habit," she adds. But before you kickstart your new diet, don't forget to speak with your doctor or dietitian first, Tong advises.

How to do time-restricted eating right

For beginners, Pasternak suggests dividing your calorie intake into three main meals and two snacks, with the four pillars of food included in every meala high-quality protein (like fish or dairy), plenty of vegetables, a handful of quality fiber and healthy fats. "I also recommend incorporating fermented foods in your daily meals. Yogurt and cheese are some great options," adds the nutritionist.

Additionally, have your morning meal within two hours of waking up. A typical healthy breakfast consists of key nutrients like protein, fiber, vitamins and healthy fats. "One of my favorite go-to meals in the morning is a smoothie. I like to hide some of my nutrients in there," says Pasternak. "I like to throw in nuts, avocado, berries, whey protein, even fermented dairy in it," tells the fitness expert.

At night, go for a lighter meal like baked salmon, black bean soup, avocado toast or a salad bowl.

Pasternak also suggests having a glass of warm milk as you wind down for bed as it may help you sleep better. "Some studies indicate that tryptophan, an essential amino acid found in milk and other protein-packed foods, may have a calming effect," he says.

More importantly, "note that just because you are eating within a time-restricted window doesn't mean that it's okay to make poor food choices during this time," says Tong. "Choosing nutrient-dense foods and practicing portion control is still important," she adds.

Other than that, aim for at least seven hours of sleep each night, says Pasternak. "Cut out caffeine after noon, shut down electronics 30 minutes before bed andif you need tolisten to a sound machine at night to drown out noises that may disrupt your sleep," he suggests.

And lastly, try to be consistent with your routine because the more regular your sleeping and eating habits are, the better your circadian rhythm works.

More:
Everything You Need To Know About The Circadian Rhythm Diet - Forbes

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Its time to bug out. Literally.

Global warming and drastic climate change are wreaking havoc on our planet, thanks in part to a growing global population that relies on animals (especially in the developed world) for its protein.

Animal farming has unduly contributed to greenhouse gasses, deforestation in the Amazon and African rainforests and, according to the Guardian, farming uses up to 92% of our freshwater, with nearly one-third of that related to animal products.

And then theres the coronavirus, which experts think was spawned in a filthy wet market in Wuhan, China, that sold bats, birds, endangered pangolins and other animals that can carry and transmit diseases.

So, this week, during a trip to Mexico City, I decided to try out a bug-based diet.

Rocio Vazquez Landeta, the founder of Eat Like a Local a food tour company in Mexico City took me to the La Merced Market near the airport for some fresh fried insects.

Insects were a very important part of the pre-Hispanic diet, from mosquitoes eggs, ants larva, grasshoppers, worms, flying ants and more, Vazquez Landeta said. Aztecs included insects on their daily diet.

At a stall near the back of the massive maze-like market we had a buffet of cocopaches beetles, chinicuiles worms, chicatanas (flying ants), chapulinas grasshoppers, alacranes scorpions and 2-inch long cockroaches.

Paula Froelich

Paula Froelich

Paula Froelich

Paula Froelich

Paula Froelich

Paula Froelich

Paula Froelich

Paula Froelich

Paula Froelich

Paula Froelich

I have had grasshoppers and crickets before in Mexico City they serve them everywhere, even at the Four Seasons but everything else was new, and, frankly, a bit stomach-turning to look at. I am not alone in my aversion.

Oh, God, no! moaned a friend when I told her what I was doing a reaction echoed by friends on Facebook when I posted a pic of the bugs I was about to eat. Even the United Nations Food and Agricultural Organization noted in a 2013 study the general publics common prejudice against eating insects.

But, as the U.N. also noted, the prejudice is not justified from a nutritional point of view.

And insects are a sustainable source of protein according to Vazquez Landeta, 100 grams of mosquito eggs have 54 grams of protein, 6 grams of fat, lots of iron, vitamin B and riboflavin.

The same amount of grasshopper contains 20 grams of protein and 6 grams of fat.

Bugs also have a much softer impact on the environment than, say, cows, sheep or pigs.

According to the U.N., the worldwide livestock industry accounts for over 14.5% of global greenhouse gas emissions. By comparison, cricket production is 20 times more efficient as a protein source than cattle, and produces 80 times less methane.

Additionally, insects can thrive on organic waste, allowing farmers to cut back on growing the grain used in animal feed, which requires significant energy and water resources, Vazquez Landeta said. The rearing of insects requires dramatically less food than raising beef. For example, according to the FAO, insects consume just 2 pounds of feed to produce 1 pound of meat, while cattle require 8 pounds of feed to generate 1 pound of beef. Thats why the U.N. called forswapping burgers for bugs.

Insect farming makes economic sense as well.

As insects are cold-blooded, they require less energy to stay warm. This helps explain why they are more efficient at converting feed into protein, Vazquez Landeta said. Consider that crickets need four times less feed than sheep, 12 times less than cattle, and half as much as broiler chickens and pigs to produce the same amount of protein.

So, I tested what many think is the future of food. And it was not bad.

Paula Froelich

Paula Froelich

Paula Froelich

Paula Froelich

Once I got over my initial squeamishness (having been stung by a scorpion before, I am not a fan and who is into worms?), it was a fascinating experiment. The chicatanas were better than corn nuts, the crickets were, as always, delicious, and the cocopaches beetles were innocuous.

Oddly, my favorite were the chinicuiles worms, which were surprisingly flavorful and had the consistency of airy French fries. The scorpions tasted like bad beer (the smaller ones were actually fine, the larger ones just greasy), and then Vazquez Landeta proffered up a 2-inch long cockroach.

The reticulated bug looked like a Madagascar hissing cockroach, which are high in protein, calcium and fiber, and are said to taste like greasy fried chicken (doesnt everything?) but they are just repulsive to look at. It was also the only bug I gagged at.

But a 2-year-old nearby wanted to split it with me, and I wasnt about to be shown up by a toddler, so I split it with her. Thankfully she picked the fatter abdomen portion, leaving me the head and legs. I popped it in my mouth as my stomach clenched it was tasteless, with a hard, pumpkin seed-like shell that refuses to disintegrate under mastication. I finally swallowed it with the help of a nearby vodka shot.

The verdict: Bugs are fine. Tasty even and I could see serving up a bowl of flying ants, crickets, grasshoppers or worms at a Super Bowl party.

But the cockroaches are a hard pass.

Read more from the original source:
I taste-tested a bug diet, the sustainable protein that could save the world - New York Post

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Weight loss is achieved in the kitchen - and eating the right foods can boost success. The NHS have their own 12 week diet plan, with a specific food advised at breakfast time.

Kicking off week one of their plan, the NHS tell dieters to make sure there is plenty of fibre in their meals.

This is particularly true at breakfast time - often thought of as the most important meal of the day.

They said: "Adding some fibre to your breakfast can help you stay feeling full until lunch and reduce the urge for a midmorning snack.

"Eating food with lots of fibre will help you feel full for longer, so youre more likely to stick to your calorie limit."

READ MORE:Adele weight loss: Expert claims 'easy' diet plan behind incredible 7st transformation

So, what exactly should dieters prepare in the morning to get the right amount of fibre in their meals?

The NHS suggest two easy ways to modify popular breakfast foods to make them fibre-rich.

Swap white bread for wholemeal or wholegrain varieties.

Swap sugary cereals for high-fibre cereals such as wholegrain wheat cereals, unsweetened muesli, or porridge oats, and dont forget to check the salt content.

They also remind dieters that eating the skin on fruits such as apples and pears adds in natural fibre, and eating fruit and vegetables is a healthy, low-calorie way to fill up.

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The NHS suggestions are a good way to get started - but more those with more confidence in the kitchen might want to prepare food from scratch. Some of the best high fibre breakfast foods include:

Best high fibre cereals

The NHS suggests a list of the best wholegrain cereals to choose. They also recommed chopping up a banana to add on top for extra sweetness.

Exercise is also a key part of losing weight, and eating the right foods to fuel a workout is key to success.

Personal trainer and TV guru Jessie Pavelka explained what foods you should eat before training to get the best results.

He said: Whether it be running, cycling, yoga, that short and fiery HIIT session, or readying yourself for a weight session at the gym, were all guilty of failing to take a second to pause and think about how were fuelling our body pre-workout.

What slimmers eat depends on the type of workout they are about to do and it can make a huge difference to the results.

Read more:
Weight loss: NHS advise this is the best breakfast food to add to your diet plan to slim - Express

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Coca-Cola says coronavirus has disrupted its supply chain, and artificial sweeteners from China could be in shorter supply if the outbreak continues to spread.

Production and exports have been delayed for Cokes suppliers of sugar alternatives used in the companys diet and zero-sugar drinks, Coca-Cola disclosed Monday as part of its annual report.

We have initiated contingency supply plans and do not foresee a short-term impact due to these delays, Coca-Cola wrote in the filing. However, we may see tighter supplies of some of these ingredients in the longer term should production or export operations in China deteriorate.

The primary artificial sweeteners Coca-Cola uses in its products include aspartame, acesulfame potassium, sucralose, saccharin, cyclamate and steviol gylcosides. In its annual report, Coca-Cola indicated that it considered sucralose a critical raw material sourced from suppliers in the US and China. Splenda, a sucralose product used in Diet Coke with Splenda, is made in the US and not sourced from China.

The company did not specify which sweetener or sweeteners were affected by the supply and export delays. A spokesman for Coca-Cola declined to comment beyond its annual report.

On Friday, Coca-Cola issued a statement outlining the current and expected effects from COVID-19, the novel coronavirus. The company said it was taking precautionary steps with its employees in China to help prevent the viruss spread.

The safety and health of the companys associates remains a high priority, according to the statement. The company has implemented precautionary measures to protect employees in China, which includes providing face masks and hand sanitizers; installing temperature screening in offices and manufacturing facilities; and setting up health monitoring mechanisms across the Coca-Cola system in China.

Coca-Cola also is donating to organizations involved with helping patients and containing the virus. The amount of its donations was not disclosed.

The company estimated its case volume could decline by 2 to 3 percentage points, organic revenue by 1 to 2 percentage points, and first-quarter earnings-per-share by 1 to 2 cents. No references were made about any specific supply chain aspects, including ingredients.

China is Coca-Colas third-largest market for unit case volume.

Correction: This article was updated to reflect that Splenda, an alternative sweetener, is sourced from the United States.

Follow this link:
Coca-Cola could be in tight supply of artificial sweetener for diet and zero-sugar drinks because of coronavirus - KTVZ

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(New Africa/Shutterstock.com)

by Alix Coe | March 1, 2020

More than 3,000 cardiology experts came together at a major conference last week with all of the speakers promoting plant-based diets as the healthiest.

The CRT conference is held every year in Washington, DC, and is an opportunity for leading experts to share new cardiovascular technology and related research.

Michelle Obama who is an outspoken advocate for healthy eating delivered the keynote speech.

For the first time in the history of the event, this years CRT conference included a debate session dedicated to nutrition. However, all of the experts on the panel agreed that plant-based nutrition is best for heart health.

Biljana Parapid, MD, PhD shared several studies that demonstrate how plant-based eating reduces the risk of stroke and cardiovascular events.

Eugenia Gianos, MD explained how the benefits of eating a vegan diet only apply when these foods are healthy, whole foods and does not include all plant-based options.

What do you think of the agreement on heart healthy nutrition? Let us know your thoughts in the comments below!

More here:
Experts At Major Cardiology Conference Agree That A Vegan Diet Is The Best - Raise Vegan

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More than 8 million adults in the US suffer from a painful condition called gout. There is evidence that unhealthy lifestyles, such as smoking, poor eating and lack of exercise as well as rising obesity rates are increasing the number of people afflicted with this condition.

In order to reduce the prevalence of gout and frequency of painful flare-ups, doctors recommend a balanced diet full of vegetables, low-fat proteins, and regular exercise. Here's what you need to know about how diet can help with symptoms of gout.

Gout is a painful type of arthritis, or inflammation of joints, particularly in the big toe and knee joints. It happens as a result of hyperuricemia, or too much uric acid in the blood.

"The problem is either your body produces too much uric acid or it cannot properly excrete the uric acid," says Shailendra Singh, MD, Rheumatology Medical Director at White River Medical Center in Arkansas.

As a result, uric crystals can form, build-up, and get lodged in the joints, inflaming them, and causing excruciating discomfort and pain.

"Joints get red-hot to touch and swollen. You could be fine for a few weeks to months to even years before you have another episode," says Singh.

Foods high in a natural compound called purine can trigger painful flare-ups for people with gout because the body breaks purine down into uric acid. Therefore, doctors recommend avoiding high-purine foods like the following:

An outlier to the rule is purine-rich vegetables like spinach, cauliflower, or mushrooms. These foods are shown to lower the risk of flare-ups. Fruits, especially cherries, are recommended as alternatives to other sugary snacks.

Also "lean meat, like chicken and turkey, is okay. Leafy greens and vegetable protein like soy are also a good source," says Singh. "Moderation is the key and avoiding the [high-purine] foods is the most important thing."

By swapping out some of the high-purine meats, processed sugars, and alcohol for more wholesome food options you can protect yourself from painful gout flare-ups while also leading a healthier lifestyle. Here are some swaps to consider:

In addition to using these meal ideas, one should ensure they stay well hydrated as dehydration can increase the concentration of uric acid in the body.

One myth is that if someone is suffering from gout, then they're probably not eating right. But gout is the result of a mix of both genetics and environmental factors.

"It's not that their husband or spouse is cheating on their diet, they aren't sneaking food that they shouldn't eat, it's not all diet," says Dr. Robert Keenan, a rheumatologist at Duke University Health Facility.

The pain from gout can also be treated with non-steroidal anti-inflammatory drugs (NSAID), like Aspirin or Ibuprofen and by losing weight, if you're overweight.

The important thing to remember for people who suffer from gout is to maintain a healthy lifestyle. By watching purine-rich food intake, eating more vegetables and less unprocessed foods, watching your weight, and exercising more, gout can be managed effectively.

Read this article:
What is a good diet for gout that will reduce your risk of painful flare-ups - Insider - INSIDER

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Highlights

A block of paneer can be used in a gamut of light and robust preparations, if you are in a mood to make none you can even tuck into it raw. Perhaps this is why paneer enjoys an enviable fan-base among foodies. Be it breakfast, lunch or dinner- you can work its magic just about anywhere. If you are looking for a yummy snack recipe made out of paneer, we may have something of help. A crispy paneer tikki is crowd-favourite, hence if you are cooking to woo your guests and family, you can safely place your bet on this delish snack. Mashed paneer and a pool of rustic spices- is there anything about the combination that does not work? We guess not. This paneer tikki recipe promises a fare that'll compel you to lick your fingers clean.

(Also Read:Cooking Tips: How To Make Afghani Paneer At Home (Recipe Inside)

A part of paneer's popularity could also be linked to its health benefits. Paneer is a by-product of milk, hence it is teeming with calcium, magnesium and protein. It is one of the best sources of protein for vegetarians. Protein helps you feel full; with a fuller tummy you would not like to binge-eat- thus minimize chances of weight-gain. Protein also helps prevent cravings and regulate hunger hormone ghrelin too.

However, a lot depends on how you use paneer in your dishes. Deep-fried and greasy preparations may induce weight-gain; therefore one must try to use minimal oil.

(Also Read:Keto-Friendly Diet: 4 Best Keto-Friendly Paneer Recipes For The Foodie In You)

200 grams paneer mashed

1/3 rd cup finely chopped carrots

2 tbsp sooji or rava

1 green chilly, finely chopped

1 tsp kali mirch or black pepper

1 tsp Chaat masala

Salt for taste

2 tbsp of finely chopped coriander leaves

1 tbsp ghee

Your cutlets are ready to be served! Try it at home and let us know how you liked it in the comments below.

More here:
High Protein Diet: The Healthy Paneer Tikki Is Too Delicious To Refuse! - NDTV Food

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Seminary Road and scooters: Those were the two topics that dominated many of Yon Lamberts conversations throughout 2019 and into early this year.

Lambert, director of Transportation and Environmental Services (T&ES) for the City of Alexandria, said that while those highly visible topics are important, decisions made about them are actually rooted in years of policy that envisions a city where residents can safely get around town in a variety of ways.

The one word that most captures what it is that were trying to provide people is choice, Lambert said from a City Hall conference room in late December. Our goal is to make sure we are providing people with a range of options for how to move around safely and efficiently.

2019 was a particularly investment-heavy year as Alexandria worked toward providing more transit choices to residents:

The City and the Washington Metropolitan Area Transit Authority (WMATA) broke ground on the new Potomac Yard Metro Station.

The Alexandria Transit Company (DASH) adopted the new Alexandria Transit Vision (ATV) Plan a complete reimagining of the local bus network that will create a more useful and equitable bus network that encourages more people to get to more places using transit, accord-ing to the ATV website.

Alexandria made significant progress on its SmartMobility plan, which is modernizing the way traffic and transit are managed.

Many residents say the investments are working: According to the 2018 National Citizen Survey Community Livability Report for Alexandria, For Mobility, respondentsscores for ease of travel by alternative modes (walk-ing, bicycle and public transit) were higher than in other communities nationwide.

That doesnt mean getting around Alexandria or anywhere in Northern Virginia is easy. Multiple studies, including reports from Inrix (a Washington-based firm that analyzes traffic problems) and the Texas Transportation Institute, have given Northern Virginia the unwanted title of having some of the worst traffic in the nation.

The question is what to do about it...

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Alexandria Living asked residents this winter about their biggest transportation concerns. Below is a sample of responses read all of them here.

If Alexandrias goal is to create a great place to live, it will have to improve the way city officials bring together transit professionals, boards and commission members, elected officials, designers, developers, and the public to solidify a shared vision. Rafael Lima

To improve Alexandrias transportation performance, travellanes must be maintained on major arteries and throughput must be prioritized over the idealistic implementation of a multi-modal transportation plan that simply isnt serving Alexandria best. Alexis Sargent

I would like to see the restoration of many streets recently roaddieted to four-lanes so we can have sound traffic flow to expedite travel through to 395, the Wilson Bridge and 495. Alleviating traffic congestion will go a long way to restoring quality of life for many Alexandrians now stuck in traffic, losing time they can never recoup. Fran Vogel

The city regularly complains they dont have enough trafficofficers to patrol. Speeds cameras would solved this instantly. Further, hands-free smartphone use should be the law everywhere in Virginia especially in the era of Waze. People with their noses in phones are a huge hazard for bikers, pedestrians and other motorists. Peter Turner

Read more opinions from Alexandria area residents here.

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THE ALEXANDRIA MOBILITY PLAN

As part of the overall efforts to increase safety and efficiency, City officials are working on a new Alexandria Mobility Plan, set to be released in 2020. The Alexandria Mobility Plan is an update to the Citys Transportation Master Plan, which was last fully updated in 2008.

First, some history: The City of Alexandrias 1993 Transportation Master Plan focused on roads and intersections that city officials wanted to build. By 2008, city officials incorporated plans for people who walk, bike and use transit, including the biggest idea to come from that plan the creation of transit corridors, Lambert said.

Since 2008, smart phones have saturated the market, Waze (a popular mobile app that recommends efficient routes and warns of traffic issues) launched, and Uber, Lyft and other ride-share services emerged. Dockless mobility primarily scooters, but also electric bikes and now, mopeds hit the streets, as well.

The new Alexandria Mobility Plan (alexandriava.gov/MobilityPlan) is designed to think about how people move with a nod to the effects of technology.

In a region thats rapidly urbanizing and facing no slowdown in growth, the only way to move around safely and efficiently moving forward is by finding more ways to help people get around, Lambert said. None of the transportation policies weve adopted as a City have said that we shouldnt let people drive through the City, so weve been making large-scale investments in transit to help all users of our streets make safe choices for commuting and daily errands.

MOVING SMARTER

With an eye toward technology, which could someday include driverless cars, Alexandria is moving forward its SmartMobility initiative.

Alexandria is committed to investment in transportation technologies that improve road safety and traffic management while preparing the City to take advantage of future transportation infrastructure advancements, such as self-driving cars and real-time traffic management, according to the Citys SmartMobility website at alexandriava.gov/SmartMobility.

The Citys investment in transit and transportation choices include massive capital projects such as broadband and IT infrastructure improvements, as well as SmartMobility.

SmartMobility involves implementing transportation technologies that improve road safety and traffic management while also readying the City to take advantage of future transportation advancements like self-driving cars and real-time traffic management.

What we want our signals to be able to do is adapt all the time to traffic conditions, but also to talk to each other so one traffic signal is not only telling another traffic signal to adjust when theres a lot of traffic, Lambert said, but also to adjust when theres a bus coming and there are a lot of people on that bus.

Thats already starting to happen: Alexandria is rolling out intelligent traffic signals that respond and adapt to real-time vehicle location and movement data, optimizing traffic flow, decreasing delays, and reducing stops at various intersections throughout the city. The new signals are equipped with technology to prioritize transit and emergency vehicles, allowing equipped vehicles to request preemption at intersections and bypass stopped vehicles or congestion, according to the Citys SmartMobility website.

Other technology already in place includes field devices such as traffic cameras and pavement sensors that can capture real-time data.

How we manage the flow of traffic is almost as important to managing congestion as adding lanes, Lambert said.

Of course, infrastructure (both physical and virtual) costs money. Theres a lot of money going into this program, almost entirely grant funded, Lambert said. The funding agencies recognize that particularly in urban areas, this is a really important part of safety and congestion mitigation.

And some residents have expressed concern about privacy. Some elements of smart streets programs use Bluetooth signals from drivers smartphones to measure traffic volume and speed.

Unlike an app, streets and parks cant require their users to check a dialog box consenting to how their personal information will be used before granting access. In public spaces where personal information is collected take video footage that records peoples faces in a crowd there is no easy way for people to opt out of giving their consent, wrote Alex Ryan of MaRS Solutions Lab in a QZ.com opinion piece last year.

The key is ensuring that companies providing these services are fully anonymizing data or you can shut your phone off while driving.

VISION ZERO

In 2017, Alexandria joined an increasing number of cities that adopted Vision Zero. Vision Zero is a strategy to eliminate all traffic fatalities and severe injuries, while increasing safe, healthy, equitable mobility for all.

First implemented in Sweden in the 1990s, Vision Zero has proved successful across Europe and now its gaining momentum in major American cities, according to the Vision Zero Network, a not-for-profit organization that promotes the strategy.

For too long, weve considered traffic deaths and severe injuries to be inevitable side effects of modern life. While often referred to as accidents, the reality is that we can prevent these tragedies by taking a proactive, preventative approach that prioritizes traffic safety as a public health issue, according to the organization.

To do that, Vision Zero calls for road systems and transportation policies minimize the errors in judgment people make while driving, biking or walking. This means lower speed limits, safer intersections and an educational component to make people aware of road changes and conditions, as well as safe practices.

Unfortunately, you cant engineer away stupidity.

Despite the Citys best efforts to improve safety, some people will make badchoices. Its all too common to see drivers who speed, tailgate, cross the center lineto avoid speed cushions, run red lights, or illegally pass speed-limit-abiding drivers; some bikers blow through intersections at high speeds, and some pedestrians jaywalk, adding to the chaos.

While the goal of eliminating traffic fatalities and several injuries is laudable, some of the methods used to move toward that goal can be controversial. This year, New York Citys Uniformed Firefighters Association officials said Vision Zero is increasing response times for emergency vehicles because of poor planning.

Here in Alexandria, there have been a number of questions and concerns from residents about both the slowdown in regular commutes and whether emergency response times are slower on Seminary Road near INOVAs Alexandria Hospital.

Through official channels, Alexandria Fire Department Chief Corey Smedley, who was acting chief during the Seminary Road debate, said there were no complaints from emergency responders and that all the fire departments concerns about the Seminary Road Diet have been addressed.

Alexandria is implementing several tools towardits Vision Zero goal. Those tools include Complete Streets, Road Diets, Leading Pedestrian Intervals(which give pedestrians a few seconds to start crossing before cars get a green light), speed limit reductions, no turn on red restrictions and more.

Frequently used in Alexandria: speed-awarenesssigns, which tell drivers when they are going too fast. Data from the U.S. Dept. of Transportation (USDOT) shows these signs are effective in reducing traffic speeds and increasing speed limit compliance, but they only work for a limited time before drivers start to ignore them. (In the 2020 Virginia legislation session, lawmakers are working on legislation that would allow ticket-generating speed cameras.)

WHAT IS THE COMPLETE STREETS PROGRAM?

Many residents have confused Complete Streets with Road Diets they are not the same, nor do they always go hand-in-hand.

Lambert described Complete Streets as a paradigm shift in how we think about roads.

Every time a road is scheduled for repaving in Alexandria, city officials and residents look at ways to make it safer and more usable for all types of commuters pedestrians, bikes, scooters and cars alike. While that may include a road diet in a few select cases,

There is no singular design prescription for Complete Streets; each one is unique and responds to its community context, according to Alexandrias Complete Streets website. A complete street may include: sidewalks, bike lanes, special bus lanes, comfortable and accessible public transportation stops, frequent and safe crossing opportunities, median is-lands, accessible pedestrian signals, curb extensions, narrower travel lanes, roundabouts and more. (Learn more about it at alexandriava.gov/CompleteStreets.)

In Alexandria, City officials have added stop signs and shared bike lanes have been implemented to create safer streets for pedestrians, bike commuters and vehicles. Residents are also noticing an increase in speed cushions, dedicated bike lanes, new sidewalks, bump outs and more.

WHAT IS A ROAD DIET?

Seminary Road was part of the Complete Streets program and one of the cases in Alexandria where officials determined the best course of action was a Road Diet.

A classic Road Diet typically involves converting an existing four-lane, undivided roadway segment to a three-lane segment consisting of two through lanes and a center, two-way left-turn lane, the USDOT explains. Thats exactly what was implemented on Seminary Road in 2019.

Done correctly, the USDOT reports that Road Diets can reduce crashes by 19 to 47 percent. Additional benefits may include slower traffic, safer usage by all road users and more. A key feature of a Road Diet is that it allows reclaimed space to be allocated for other uses, such as turn lanes, bus lanes, pedestrian refuge islands, bike lanes, sidewalks, bus shelters, parking or landscaping, according to the USDOT.

However, road diets must be implemented smartly. Simply narrowing vehicle lanes or reducing the number of vehicle lanes will not make a street safer. In fact, done incorrectly, road diets can make a road more dangerous.

While these projects are highly visible and affect a lot of drivers, they are not a huge area of financial investment for Alexandria compared to other transportation projects and priorities.

Still, Road Diets are not without controversy, asthe Seminary Road project has demonstrated: An increasing number of residents are joining a Seminary Road anti-diet Facebook group, citing concerns about continued speeding at some times of the day, traffic backups at other times, questioning whether emergency vehicles can respond to needs in a timely manner, and lamenting that bikers and walkers arent making enough use of their new facilities.

CUT-THROUGH TRAFFIC

Its convenient (and somewhat cathartic) to blame Maryland drivers for Alexandrias traffic woes, but it isnt entirely their fault.

Alexandrias own population has been increasingat a rate of about 1 percent per year since 2010,and that rate of growth is expected to continueor increase with the arrival of Amazon and other development, according to the Alexandria Mobility Plan Foundations Report.

Much of this growth will be in northeast Alexandria near Potomac Yard and Del Ray, along the Eisenhower Avenue corridor and in the northwest corner near the Mark Center. (The report is available through alexandriava.gov/MobilityPlan.)

In addition, commuter flow is largely into the City. 2017 data from the U.S. Census Bureau showed that on a typical day, 70,600 people commute into the City of Alexandria to work, and only 57,200 commute to other jurisdictions. Another 11,100 people both live and work in Alexandria.

Other studies have shown that during certain times of the day, more than 40 percent of traffic can be attributed to cut-through drivers.

Thus, in some ways, theres no avoiding traffic in Alexandria its just geographic reality, Lambert said. The City is surrounded by the Beltway, and I-395 goes right through it. Drivers from Maryland taking the Woodrow Wilson Bridge into Virginia often end up on Alexandria streets on their way to Arlington, the District, Fairfax County or the Mark Center.

Numerous residents have asked why Alexandria wont put no through traffic signs on secondary roads or limit access to certain roads by non-Alexandria residents through a permit program. (Until recently, it wasn't legal for Alexandria to do this, but that has changed and city staff will be considering this along with other measures.)

Other residents have suggested more aggressive measures, including physical barriers to prevent cut-through traffic from using certain residential streets.

We cant just cul-de-sac all the neighborhoods, Lambert said.

Lambert said Alexandria does have a handful of roads where traffic safety conditions warranted turn restrictions during certain hours. However, these regulations can make travel more difficult for residents of those neighborhoods.

A permit program like the one being researched nowcould help residents by allowing only certain people to turn onto selected streets, but regular, consistent enforcement would be a challenge and a potential strain on police resources.

While doing so would force cut-through traffic to use main roads, it could also have a serious negative affect on local residents, who would just get stuck in the traffic that results from funneling all cars onto arterial roadways.

With the advent of Waze and other traffic-avoidance apps, drivers would simply end up on other roads.

Really, these programs would just be shifting the problem from one road to another, not eliminating or reducing cut-through traffic overall, Lambert said.

Legally, courts have determined that Alexandria cannot simply ban Waze, as some residents have suggested doing.

So what is Alexandria doing about cut-through traffic?

Road design is part of the equation: By designing roads to accommodate local traffic and enhance safety for all users, highways and major arterial roads will look like a better, faster option for commuters.

The Virginia Dept. of Transportation is working additional information signs for Beltway and I-395 Drivers (such as those signs that say D.C. Line 9 miles, 10 minutes) that can encourage drivers to stay on the highways.

Smart Mobility in Alexandria will help improve signal timing to keep people moving on the arterials and provide data for traffic engineers to make well-informed decisions.

The Alexandria Transit Vision will help make public transit more efficient and a more attractive option. Plus, an increase inregional cooperation combined with more investments will make transit more efficient and effective for commuters, which may also help alleviate congestion.

Intelligent development will help, as well: Alexandria is increasingly focused on new developments that are walkable, mixed-use and live, work, play-focused, which can help reduce car trips.

Residents may also consider making adjustments when that's possible planning ahead to combine trips, running errands during off-peak hours, or adjusting work schedules or telecommuting.

And before getting in the car, as traffic reporter and locallegend Bob Marbourg used to say, Pack your patience.

Read the original here:
Reimaging Transportation in Alexandria - Alexandria Living Magazine

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Cancer: A healthy diet play an important role before, during and after cancer treatment. Here are some guidelines from nutritionist that can help cancer patients eat right.

A healthy diet is extremely important during cancer treatment

Diet plays a key rolenot just during cancer treatment in fact, it is important during pre and post treatment as well. During cancer treatment, you need to eat to keep up your strength to deal with the side effects of treatment. Treatments can result in appetite loss as well as weight loss. Before starting the treatment, it is important to maintain the weight or prevent the sudden weight loss. Eating a healthy diet and maintaining weight before treatment helps to stay strong, reduce risk of infection and cope with side effects better. It can also improve the chances of receiving treatments. Generally, a high protein high calorie diet is recommended before the treatment starts which helps in improving the sleep pattern also.

Before treatment one should start focusing on healthy food habits which may help to increase your energy. To prepare yourself and your home for your nutritional needs during cancer therapy, think about the following suggestions:

Cancer diet: Add healthy fruits and vegetables to your dietPhoto Credit: iStock

Prepare yourself to follow the diet regime throughout the treatment. In the course of cancer treatment immune system becomes weak and patient may fall sick easily. Reduced immunity results in many side effects and food borne illness too. You may have days when you feel hungry, and others when food is the last thing you want. Eat lots of protein and healthy calories. That will keep your body strong and help repair damage from the treatment. To strengthen the immunity, it is important to consume antioxidants rich fruits, vegetables, whole grains including whole wheat flour, millets, beans, eggs, fish, chicken etc.

Food safety during treatment is very crucial to avoid food borne illness.

Cancer and cancer treatment can weaken your immune system and make you more prone to infection. This includes infection from foods. The following are the tips to keep your food safe. During treatment you should also take recommendations from your doctor about what to eat and avoid.

During cancer the body's metabolism called hypermetabolism increases that affect the requirement for high carbohydrate, protein and fat food. High calorie food includes pudding, egg nog, milkshakes, avocado, porridge pulses and legumes, curd, milk, beans, mushroom, chicken, fish and eggs etc.

Sometimes it becomes very difficult to manage the side effects. The side effects are like nausea, vomiting, diarrhea, swallowing difficulty, gastritis, taste alterations and appetite loss.

It can be concluded that, though you are not hungry, you have to eat before and during your cancer treatment. Eating well with high protein and high calorie diet is important throughout the treatment to maintain the weight. Talk with your doctor, nurse, or dietitian about any eating problems that might affect you during cancer treatment. They can advise you about how to follow your special diet to cope with eating problems caused by cancer treatment.

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

Link:
Cancer Diet: Importance Of Good Nutrition Before And During Cancer Treatment; Diet Basics You Need To Know - Doctor NDTV

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Keto, Paleo, Mediterranean, Carnivore, South Beach, etc. These are all different types of diets that we see online. All of them claim to be the best, but how do they affect our long-term health?

The definition of a diet is the kinds of food that a person, animal or community habitually eats, according to the Lexico dictionary. This is a pretty simple definition, but it is deceiving.

People often use diets over a short period of time (trying to lose weight for their wedding in six months, for example). This definition purposes that diets are almost a lifestyle, especially when you use the word habitually. If we look at the short-term goal of losing weight, then yes, this is effective. I have family friends who are on the keto diet and lost fifty pounds in two or three months. Short-term this is amazing and good for them. But what about the long-term effects?

Around 65% of those who were on a diet gained the weight back in three years, according to Gary Foster, Ph.D., clinical director of the Weight and Eating Disorders Program at the University of Pennsylvania. That is not good if you are trying to keep weight off and stay healthy. People are gaining weight back because they are not training their bodies to eat in a way that is sustainable for long-term weight management.

Losing weight needs to be done the correct way. One to two pounds a week is a healthy weight loss for a person; this allows their body and metabolism to adapt to the changes.

Many times with rapid weight loss, the body cannot adapt to changes going on. Therefore, when the person gets off the diet they go to their old habits. They resume eating 3,000 calories a day and they decide to eat the junk that contributed to their weight gain. This a cycle that needs to be broken so we can help people lose weight and keep it off.

It starts by making what you eat and how you eat a lifestyle. Eat breakfast; this will help you feel ready for the day and will prevent you from gorging yourself in the cafeteria at lunch.

Recognize food as a fuel source; you want to put the best stuff into your body. A person would not put diesel in a car that requires gasoline. Do not eat when you are bored, because you can forget that you are eating and will overeat. These are only a few examples of what you can do.

It is sad when people who are trying to change their life in a healthy way end up hating it because of a diet. You are told that you cannot have ice cream, but you should enjoy it and not feel ashamed about it. However, it needs to be in moderation, and not a habit. You should enjoy what you eat, and there are many good tasting healthy options waiting for you to try.

Moving forward, if you are considering a diet, talk to a nutritionist, but go in with questions from already having done the research. Tell them that you want something that you could eat for ten or more years. If they cannot provide that kind of plan, then find a new nutritionist. Get educated and get healthy.

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Sustainable or just a phase? Truths about how diets affect long-term health - The Asbury Collegian

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