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Mark Mahoney| Guest columnist

In past years I have provided information on general awareness including the role of a healthy diet in helping to reduce the likelihood of breast cancer.

As we focus on Breast Cancer Awareness Month in October the following is a reiteration of some recommendations for serious consideration to support this initiative.

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Other than skin cancer, breast cancer is the most common cancer among American women. Each year in the United States, more than 250,000 women get breast cancer and 42,000 women die from the disease. Some additional facts include the following:

Healthy lifestyle choices are linked to a lower risk of different types of cancer and other health conditions, such as heart disease. A healthy lifestyle includes maintaining a healthy weight and eating a healthy diet.

Studies on maintaining a healthy weight and lowering the risk of a first-time breast cancer suggest that overweight women have an increased risk of breast cancer after menopause (when most breast cancers occur) compared to women at a healthy weight.

Overweight women are thought to be at higher risk for breast cancer because the extra fat cells make estrogen, which can cause extra breast cell growth. This extra growth increases the risk of breast cancer. Other studies such as the Women's Health Initiative Trial suggested that a diet very low in fat may reduce the risk of breast cancer.

More research is needed in this important area for women who are interested in eating well to reduce their risk of ever getting breast cancer.

Although no food or diet can prevent you from getting breast cancer some foods can make your body the healthiest it can be, boost your immune system, and help keep your risk for breast cancer as low as possible.

Some general recommendations proposed by Registered Dietitians (RDs) include:

You'll find that processed foods generally don't fit in this type of diet as well as fresh foods do.

More: Get the facts to fight back during Breast Cancer Awareness Month

Being active, eating a balanced diet and making healthy lifestyle choices can be physically and mentally rewarding at any point in life. And it can also produce positive benefits in helping prevent and/or reduce breast cancer.

Thanks to the Breast Cancer Awareness organization as well as the Susan G. Komen organization for much of the content provided in this column.

Check out the Center for Disease Control and Preventions (CDC) websitecdc.gov/cancer/breast/

An explanation on the role of healthy lifestyle choices can be accessed atkomen.org/breast-cancer/risk-factor/lifestyle/

A discussion of steps to reduce the risk for breast cancer with a focus on prevention is available through the Mayo Clinic atmayoclinic.org/healthy-lifestyle

Mark A. Mahoney, Ph.D. has been a Registered Dietitian/Nutritionist for over 35 years and completed graduate studies in Nutrition & Public Health at Columbia University. He can be reached at marqos69@hotmail.com.

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"We just thank you for this teaching that has given us freedom, and kept our weight off after all this time, God," says one of the women praying on her knees in the opening of newHBO Maxdocuseries "The Way Down."

The series follows Gwen Shamblin Lara's rise as an evangelical preacher through archival footage, depositionsand interviews with former members of Remnant Fellowship Church, which she founded. The documentary's full title "The Way Down: God, Greed, and the Cult of Gwen Shamblin" makes it clear thatthis is not the typical expos of an evangelical church. Here, diet culture prevails.

But before delving into that peculiar aspect of the church, one other detail makes this story particularly fascinating right now.Shamblin Lara died unexpectedly in Mayat age 66 in a plane crashshortly after takeoff.

Thatgrim turn of events had an unforeseen effect on "The Way Down," which opens with footage of the search and rescue team sent out after Shamblin Lara's private jet crashed into Percy Priest Lake in Tennessee, killing her and five other church members aboard. And although director Marina Zenovich never was able to interview her subject for the series directly, many of those who were afraid to speak out about their experiences with Remnant Fellowship while Shamblin Lara was alive have now come forward. This sparked the need for two more episodes of the series, which will follow in 2022.

For now, HBO Max has released the first three episodes, whichgo into detail aboutthe ways that Remnant Fellowship controlled former members, including allegations of child abuse and, in one case, accusations of the killing of one child by his parents. There'sbehavior that the series characterizes as cultlike, such asmega worship services with a charismatic leader, whom people both love and fear. But throughout the series, one of the oddest themes is of Shamblin Lara's obsession with the weight of her followers.

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Shamblin Lara, who's recognizable for her gravity-defying teased hair,earned a Mastersin food and nutrition and was a registered dietitianwho worked with the Tennessee Department of Health for five years. She put a twist on the usual weight loss approaches by developing her Christian diet program called theWeigh Down Workshop, which proposes that devotees can lose weight through belief in God. While some would see this as a more spiritual departure from diets that usually focus on physical and behaviorial approaches, thepatriarchal aspects of evangelical teachings begin to reveal themselves.

The basic principles of Weigh Down are supposedly portion control (hardly a revolutionary diet strategy), and dedicating the rest of the time to prayer instead of thinking about food. Throughout the series, we see former members describing their experiences with Weigh Down that go beyond merely prayer: one is told to fast even after losing over 100 pounds. Another remembers asking her husband for permissionto order Starbucks, and being told she could havethat or dinner. Another fasted for 40 days.

In one archival video, Shamblin Lara sits in a white dress withhuge gold hoops in her ears.

"God revealed to me that this is the true deliverance," she coos, "and that the key to permanent weight control is a matter of the heart."

More footage shows women proudly holding up pants that no longer fit them, similar to before and after ads for services like Jenny Craig or Weight Watchers.

Then Shamblin Lara's teachings go further: the congregation at Remnant is told that a thin body means you are "right with God." This meant that the overweight among the congregation were doing something wrong, that the people putting weight back on after losing it were clearly not in God's good graces (and presumably this means they're on "the way down" in the afterlife). To Shamblin Lara, the faster you lost weight, the holier you were. As one former member put it, if you weren't skinny, you weren't saved. "It was all about salvation. Nothing to do with Jesus Christ, it was about being thin."

This intersection of faith and diet culture is a twisted version of the world of juice cleanses and intermittent fasting in mainstream culture. Replace the negative language Remnant uses to describe plus-sized people with words like "lazy" , "weak-willed", or "unintelligent". Replace the "fear of God" as the motivator of the Weigh Down Workshops with "nothing tastes as good as skinny feels." The stigma surrounding plus-sized people is the same, repackaged in a way that the believers of Remnant understand.

Fatphobia plagues the way that we as a society operate. It's a normalized structure that if you don't look a certain way, you can't find clothes that fit, or be comfortable on an airplane, or access proper medical care. According to the National Association of Anorexia Nervosa and Associated Disorders, 28.8 million Americans will struggle with an eating disorder in their lifetime.

Throughout the series it's shown how Shamblin Lara used the language of manipulation present in many alleged cults to control believers. She tailored her teachings to an audience of the faithful by having them believe that the message she spread was one communicated to her by a higher power. She told her congregants that people in Weigh Down who were not a part of Remnant were gaining weight back from not being a part of the true religion she preached.

"The overarching theme of everything she ever taught in there was about being under God's authority, which was her." one former member says, "Everything fell around that. And then everything else was about the weight and what you looked like. . . . she was the voice from God."

"She beckoned to people," Reverend Rafael Martinez, a cult interventionist, says in the series."She began to believe that the Weigh Down Workshop message was the answer to all the world's evils . . .Christian perfectionism could only be achieved by following her message." That version of perfection may have looked different from how mainstream society would view it in everything but its clothing size.

Groups that exhibit what is interpreted as cultlike behavioerare made entertaining in documentaries like "The Way Down" because their beliefs and actions areoutside of the reality of the average viewer. And in many ways, the series hits all the right points of a good expos:Anonymous talking heads in dark rooms. Footage of people crying in prayer. Laughter in how ridiculous it all is, now that the former members are out. Sadness when you realize that Remnant is still in operation, run by Shamblin Lara's daughter Michelle, with no sign of changing. But the thread of the Weigh Down Workshops and the way this belief of theirs reflects our own societal pressures ultimately humanizes Remnant.

Diet culture and fatphobia are so pervasive that they can even infiltrate the places we would least expect it. Members of Remnant aren't special for the way they interpret diet culture. In fact, they're just like us. It turns an unforgiving look at the viewer who would believe they're above cultlike fanaticism: if we're able to ingest certain beliefs about other people in our day to day, what's stopping us from taking that further? What would we believe next?

The first tree episodes of "The Way Down" are available now to stream on HBO Max, with two more releasing in 2022.

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In HBO Max's "The Way Down," one evangelical church preaches dieting as the way to salvation - Salon

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PLEASANT RIDGE Recently, the city of Ferndale made moves on a road diet project on Woodward Avenue to remove a lane on each side of the road and replace the lanes with bike lanes and on-street parking.Pleasant Ridge originally planned to have a role in the project as well, with the lane reductions and other road diet elements from Ferndale stretching into the neighboring city.

For the time being, Pleasant Ridges portion of Woodward Avenue will not be a part of the road diet. This is because the Michigan Department of Transportation evaluated the project and determined the Interstate 696 underpass and Eight Mile Road bridge were significant design hurdles, city documents state, and they would not approve a reduction in travel lanes because of the design issues related to the underpass.

Its where the underpass and surface Woodward merge, City Manager James Breuckman said. Because of that merging and separating movement and depending on where theyre going southbound or northbound MDOT wont approve the reduction of lanes because they believe those lanes are necessary for drivers to make the merging and separating movements.

Breuckman further commented that theyre working on some options and that there would be a small gap on both northbound and southbound sides of Woodward because of the issue, but stated Pleasant Ridge is working on maximizing the protected cycling lanes on southbound Woodward.

Well use some on-street lanes north of Oakland Park, well use our parks, but were still gonna do that, he said. Were just waiting on a decision from MDOT, and once we get into design, well figure out what the final layout of that is going to be.

Pleasant Ridge City Commissioner Bret Scott added that the city had to largely eliminate its portion of the road diet so Ferndale could continue with its portion, and that was something they supported in the long run.

We were more than comfortable with that proposal because it at least allows the Ferndale portion to be approved now, he said. It will give the state of Michigan time to understand how traffic narrows into three lanes from 696 and Woodward north of 696, and then revisit it later.

While the road diet will be postponed in Pleasant Ridge for now, the city is moving forward with another project on Woodward: a two-way cycle track that will be installed on the northbound side from Sylvan Avenue up to North Main Street near I-696. It will be partially funded through a Transportation Alternatives Program grant. There also will be a streetscape project to redo the Woodward streetscape and stormwater infiltration on the east side thats being funded by a grant from the Michigan Department of Environment, Great Lakes and Energy, or EGLE.

Breuckman stated in an email the project is about $1.5 million in total, with Pleasant Ridge receiving about $1 million in EGLE stormwater management and TAP grant funding. The TAP grant is about $400,000 with a $100,000 city match, and the EGLE grant is $600,000 with a $400,000 local match.

This will have a higher level of design than what would be implemented as part of the road diet because we are actually redoing the entire streetscape so we can kind of build that cycle track in its final condition rather than a temporary interim condition, Breuckman said. Were excited about that. We think its going to be a good first project to highlight on Woodward, a good demonstration project for what we can do elsewhere.

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Lifestyle factors like diet and exercise habits can interact with an individuals genomics to influence cancer outcomes as well as disease and recurrence risk. While there is no diet or workout plan that can cure or prevent cancer, research has shown that a change in eating habits could improve outcomes, according to Doris Piccinin, a clinical dietitian specialist at the University of Pennsylvanias Abramson Cancer Center.

Piccinin recently discussed diet and nutrition for individuals with a genetic risk for cancer at the 12th Annual Joining Forces Against Hereditary Cancer Conference.

DNA copies itself to make RNA a process called transcription. However, when something goes wrong in this step, faulty proteins and genetic mutations can be created, thus increasing a persons risk for cancer. Lifestyle habits like smoking can increase the chance of this happening, but recent research showed that certain nutrients can lower the risk.

Early epidemiological studies pointed to the benefits of many fruits and vegetables in lowering cancer risk at that stage, Piccinin said. It was identified that brassica-containing vegetables (that were) rich in sulfur were able to repair DNA.

Brassica is a family of vegetables that includes broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale and turnips.

That same study, which was published in the International Journal of Epidemiology in 2017, also showed that for people who already had cancer, there was a 14% reduction in mortality risk with the consumption of these vegetables. Another study found that in patients with lung cancer who continued to smoke throughout treatment, there was a statistically significant decreased risk of disease progression and death in patients who had one cup cooked or two cups uncooked of brassica vegetables.

Piccinin also discussed that the standard American diet aptly referred to as SAD may also contribute to risk.

The standard American diet, void of color, (full of) white pastas, rice, grains, cereals, the only vegetable a French fry, and considering ketchup as their vegetable, as well as many fried foods that are high in saturated and trans-fat, is the perfect medium for this pro-inflammatory cytokine inflammatory environment that cancer cells just love to grow in, she said.

However, Piccinin explained that research from the American Institute for Cancer Research and the World Cancer Research Fund found that the Mediterranean diet could be beneficial.

If we can modulate (the American diet) by a diet rich in fruits and vegetables and whole grains that provide antioxidants potentially to limit inflammation, we can slow this (cancer) growth, she said. In addition, foods rich in Omega-3 fatty acids like fatty fish, flax and walnuts can also lower this inflammation.

Patients should work with a dietitian to determine which food plan is best for them, especially since there may be different emphases for different cancer types.

For example, Piccinin explained that patients with gastrointestinal cancers or who are genetically prone to them should consume no more than 18 ounces of red meat per week, and no more than two servings of processed meat, such as pepperoni, bacon and lunch meats, per month.

When it comes to hormone-driven cancers, Piccinin said that there is more of an emphasis on fat reduction.

Finally, while a healthy diet and lifestyle changes may lead to improved outcomes, it is essential that patients do not substitute healthy eating and exercise for actual cancer treatment, as prescribed by their health care team.

Although lifestyle factors can play a role, they should never be a substitute for traditional cancer treatment, as per your oncology team, Piccinin said.

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If you're sick of yo-yo dieting, stuck in a cycle of losing and gaining weight, and feeling so restricted that you can't eat your favorite foods (especially cultural or family recipes), then you'll resonate with this TikTok video posted by Dalina Soto, MA, RDN, LDN, founder of Your Latina Nutritionist. In it, she shares the 10 benefits to intuitive eating and giving up dieting forever. Soto told POPSUGAR, "People are usually so confused about intuitive eating, like it's eating candy and sweets all the time. But I am here to tell you that intuitive eating is a self-care model that allows for you to take control of your health."

Intuitive eating is a way of eating where you stop restrictive dieting, and instead are encouraged to listen to your body, eat the foods you love, and not obsess over calories and carbs. With intuitive eating you can build a healthier relationship with food, while finding peace from the pressures food and dieting may have put on you in the past. You'll also reap the health benefits Soto mentions in the video above, such as less emotional eating, no longer being afraid of eating cultural foods, and less binge eating.

Plus: Here's a guide on how to start intuitive eating.

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In This Fun TikTok, Your Latina Nutritionist Shares 10 Benefits of Intuitive Eating and Never... - POPSUGAR

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With all the buzz in recent years about the dangers of full-sugar soda, it can seem easy to assume that diet soft drinks are "healthier" than their sugary counterparts. However, in addition to being linked with higher rates of substance dependency than even cocaine addiction,some scientists are speaking out to spotlight the health problems diet soda can cause to your overall wellness and even your longevity.

USA Todayrecently reported that the media and consumer research company, 24/7 Tempo, performed an in-depth meta-analysis of studies on the health effects of diet soft drinks. Keep reading to learn the medical problems that diet soda may actually lead toand, don't miss Customers Are Noticing This Widespread Issue With Chick-fil-A's Food.

The report cites a 2012 study that followed more than 2,500 participants for a decade. Individuals who consumed diet soda saw a 43% greater chance of heart attack or other cardiovascular illness than did participants who drank regular cola (though from this report, it's not entirely clear how much or how frequently they drank either).

The report also suggests that diet soda consumption is linked to high blood pressure, possibly due to the sodium content which is a major ingredient for flavoring many diet drinks. High blood pressure happens to be a factor that can significantly increase stroke risk, which a 2017 study suggests also increases with diet beverage consumption.

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Totally counterintuitive, yesbut, despite their zero-calorie content, our source suggests that diet soft drinks may actually cause obesity.

Some behavioral health research has demonstrated that artificially sweetened drinks can lead to over-consuming other foods and beverages, since fake sweetener can leave the brain unsatiated thus, craving more treats.

Research has shown that diet pop may also lead to an increase in body mass index ("BMI"), and abdominal obesity.Plus, in one study, daily "diet" drinkers saw a nearly 70% higher risk of developing Type 2 diabetes.

Meanwhile, another study concluded that diabetics who drink more than four diet sodas per week were twice as likely to suffer blindness or other vision problems that can be related to diabetes.

RELATED:This One Diet Can Reverse Type 2 Diabetes, New Study Suggests

24/7 Tempo's report mentions one 2017 study that found the chance of dementia can increase three-fold among individuals over age 60 who drink one diet soda each day.

(Interested in preventing dementia? ReadThis Decreases Your Risk of Dementia Considerably, Study Finds.)

The report also says that because diet beverages contain phosphorous, they can lower the body's capacity to absorb calcium and lead to bones that are more brittle.

In particular, one study found that women who drank three or more sodas a day had lower bone mineral density in their hips. (However, we should note, it seems this study analyzed the effects of all soda on bone density, not only diet soda.)

RELATED:Popular Foods for Stronger Bones After 50, Say Dietitians

One study mentioned in the report found that mice who drank diet soda saw a disruption in the balance of the gut microbiome, while another found that the Aspartame used in many diet drinks causes dysfunction that can lead to fatty liver disease.

Several unhealthy diet habits have been shown to increase the likelihood of cancer in some individuals.

Specifically, this report says a 2016 study called out the sweetener Sucralose (which is also the main ingredient in some sugar substitute products) because it had been shown to cause leukemia and other blood cancers in male mice.

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To maintain a healthy heart and prevent any ailments, it is extremely essential to prevent piling up toxins in the artery. An Ayurvedic physician explains how you can do it.

Written by Longjam Dineshwori | Updated : October 5, 2021 2:50 PM IST

The heart is one of the most important organs of the body without which one's body cannot survive. As per the World Health Organisation (WHO), cardiovascular diseases (CVDs) are the leading cause of death globally, with heart attack and stroke responsible for most of these deaths (85%).

Dr. Smita Naram, Co-Founder of Ayushakti, also highlighted that heart attacks have taken a serious toll in the past two decades and heart disease has become the leading cause of mortality across the globe. As around 52% of cardiovascular deaths take place before the age of 70, it is very important to maintain a healthy heart, she stated.

A heart attack is caused by the deposition of fatty and calcified plaque in the coronary arteries, which hinder the flow of the blood to the heart.

"Heart ailments don't occur overnight, they are built up over the years, depending on lifestyle, food pattern, exercise and much more. Some contributing factors that can cause a heart attack are high blood pressure, cholesterol, obesity, diabetes, family history, unhealthy lifestyles like eating habits, and smoking/drinking," explained Dr. Naram, a well-accomplished Ayurvedic physician, pharmaceutical herbalist and nutritionist.

To maintain a healthy heart and prevent any ailments, it is extremely essential to prevent piling up toxins in the artery which can be done by taking antioxidants such as turmeric (haldi) daily, said the Ayurvedic practitioner.

"Curcumin in turmeric helps in improving these endothelial functions. It has powerful anti-inflammatory effects and is an extraordinarily strong antioxidant. Thus, improves the flexibility and capacity of arteries, if taken daily for years and years," Dr. Naram elaborated.

According to Dr. Naram, one should follow a heart healthy diet by including: lots of vegetables such as ridge gourd (Turia), bottle gourd (dudhi), ivy gourd (tendli), snake gourd (padwal), pumpkin, leafy vegetables, etc and proteins such as green gram (mung), lentils, tofu, millet, rice, barley, etc as these foods help dissolve toxins and blockages from the arteries at a fast pace.

Your diet should be a combination of 60 percent vegetables, 30 percent proteins, and 10 percent carbohydrates, she stated.

Dr. Naram recommended excluding sour foods (like tomatoes); all sour fruits (oranges, pineapples, lemons, grapefruits, any kinds of vinegar, etc.); heavy to digest foods such as maida and red meat (as they are hard to digest and increase cholesterol in the body; wheat, fermented or fermentation increasing foods such as yogurt, alcohol, cheese (especially old and hard ones).

Dr. Naram often shares health tips, kitchen remedies, herbal remedies, marma, and detox plans for long-lasting results in any health problems.

She suggested a simple home remedy recipe that one can incorporate in their daily routine to maintain a healthy heart.

"Mix 1/2 tsp ginger juice and tsp garlic juice with warm water and consuming it twice a day," she said.

In addition to following a healthy diet, one should include a daily walk for 30-45 minutes which would improve the heart functions and also help reduce cholesterol and weight, she suggested.

Following these simple tips will surely lead to a healthy heart and lifestyle, the Ayuveda expert added.

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Sugar-laden soda isn't good for you, by now everyone knows that nutritional fact. Yet, people still drink it for many reasons, the number one being that it tastes good! Soda drinkers, therefore, turn to the diet version to slice the sugar content and still enjoy a flavorful fizzy beverage while hanging out with friends. Whether diet soda is good for you or not is not something we will cover in this article. If you're looking for some information on that, we've got it here and here. What we will uncover in this article is which is the best tasting diet bubbly.

We tasted 9 popular diet sodas in a blind taste test and were surprised by the results. Two fans of diet soda and one self-proclaimed diet soda-hater tasted the popular diet varieties from Pepsi, Coca-Cola, Dr Pepper, and newcomer Zevia.

Read on for our experience and to see if your favorite diet soda won over our testers. Cheers! Plus, here are the 29 Most Popular Diet SodasRanked for Nutrition.

This clear alternative to traditional diet soda, sweetened with stevia, could not keep up with the other sodas. While it is refreshing that it does not contain caramel color, a potential carcinogen, this drink came in last. Tasters noticed a "fake cherry smell" and an overall lack of flavor. The lack of bubbles couldn't carry the muted flavor through.

Did you know that no-calorie Pepsi came out in 1964? Tasters were surprised that this perennial favorite came in so close to the bottom, and even ranked under Zevia's diet cola. The lack of aroma didn't bode well for this popular beverage. Tasters noted a metallic flavor or a complete lack of flavor from Diet Pepsi.

RELATED: We Tasted Coffee from 5 Fast-Food Chains & This Is the Best

While Zevia cola got a higher rating than Diet Pepsi, notes suggest it did not fare much better. It also had no discernable aroma but also had an "awful flavor" and a "syrupy aftertaste" that Diet Pepsi didn't have. Again, we wanted to like these clear drinks for the health benefits, but they fell flat against the others. Guess it's not time to bring back Crystal Pepsi after all

RELATED: 15 Discontinued Sodas You'll Never See Again

It feels like Diet Coke has been around since the dawn of time, but it really debuted in 1982. Our oldest taster, a self-proclaimed diet soda-lover, gave Diet Coke high marks calling it pleasing and not too sweet. But she was the only one. The other tasters found it distinctively medicinal and noticed a cloying aftertaste.

RELATED: This Is the Biggest Mistake Coca-Cola Has Ever Made

Coke Zero Sugar aims to create the iconic flavor of real Coca~Cola without any calories. Does it succeed? Coke Zero Sugar landed smack dab in the middle of the list. Our Diet Coke-lover surprisingly wasn't a fan of Coke Zero, but the other two tasters preferred it, noting cinnamon undertones and a nice balance of bubbles and syrup. If you are a Coca~Cola fan give this one a try!

RELATED: This Is the "Most Annoying" Coca-Cola Drink to Order on a Plane, Flight Attendant Says

Tasters described this soda as balanced, with a nice mouthfeel and vanilla notes, noting that it got better as they kept drinking it. No one noticed a distinct cherry aroma or flavor from the beverage, but one thought it tasted more like a regular cola than the others.

RELATED: 10 Beverages That Vanished from Grocery Store Shelves

The Dr Pepper products were the ones that tasted and smelled the most of cherries. Sweet, caramelly, and vanilla were words thrown around to describe the taste of this thick and syrupy offering. One taster thought the traditional Diet Dr Pepper was too syrupy with a fake cherry flavor. Our Diet Coke fan loved this soda, giving it a 10 out of 10.

RELATED: No, Dr Pepper Wasn't Actually Created by a Doctor

Squeaking in just above its cousin, Dr Pepper Zero won over the diet soda-hater who called it "different and appealing." Others praised it for its sweet flavor, balanced syrup, and nice cherry flavor. Fun fact: Dr Pepper is actually a unique blend of 23 flavors, according to the company website. We would bet you a Dr Pepper Zero that one of the most prominent ones is cherry.

Pepsi's Zero Sugar, also known as Pepsi Max in some countries, was the resounding favorite of tasters. Tasters praised its refreshing taste, pleasant aftertaste, and superb balance. It tasted the most like a classic cola.

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India has a wide range of cultures and festivals which involves both fasting and feasting. Navaratri among Hindus is one of the most common fasts which is being observed. Navaratri comes twice a year during the seasonal change period, wherein in this phase, the human body is vulnerable and susceptible to fall sick. Thus, on this 9-day long festival people avoid non-vegetarian sources, onion, garlic, grains, alcohol and smoking. But the type of fast and duration differs from individual to individual.Also Read - Ayurveda Remedies For Eyes: Best Ayurvedic Home Remedies To Make Your Vision Stronger, Watch Video

Fasting has numerous benefits such as it boosts immunity, brings LDL cholesterol levels down, makes gut bacteria better, improves strength and vitality, and improves hormones as well. But there are certain ways to adhere to fasting. Offer a variety of hydrating fruits and vegetables before the fast. This helps in the slow release of calories and keeps them hydrated and satiated throughout the day. Also Read - All About Keratosis Pilaris, an Incurable Skin Condition Yami Gautam is Suffering From

A reminder that overindulging can cause weight gain. And also, as salt stimulates thirst, avoid salty foods. Opt for more air-fried and baked foods rather than deep-fried. Make sure the food isnt very oily or greasy, as you might feel tired for the next day. Also Read - Why Turning Into A Vegetarian Can Be A Good Option, Find Out | Watch Video

During Navaratri, make sure that the diet is balanced comprising of all nutrients. It basically works on complex carbohydrates which involves different grains on the plate with a vegetarian source of protein and antioxidant-rich fruits and vegetables. This diet helps to detoxify the system of toxins as well as builds immunity. Keep the meal rule simple, 30% carbs + 30% good proteins + 30% high fiber vegetables.

Expecting mothers are not allowed to do long hours of fasting as it might affect the growth of the baby. Pregnant women will be allowed to fast with the doctors consent but making sure that they incorporate small frequent nutrient-dense meals throughout the day. Pregnant mothers should work more on the quality of nutrients rather than quantity. Consumption of healthy foods at regular intervals is required as the nutrients are going to the growing baby. Hydration status is also very important during the fasting period.

Balancing the macronutrients and micronutrients well is something that has to be adhered to by pregnant mothers during this period.

Remember to start the day with a good source of fiber and proteins like fruits, milk and nuts. And for breakfast opt for Fruit yoghurt with nuts and seeds or milkshakes or even smoothies. Always remember to hydrate in the middle of the day by indulging in tender coconut water, lassi or buttermilk. Lunch has to be balanced with either of the millets as an option for roti or rice with adequate gourd vegetables and a fiber dense vegetable with curd/paneer/tofu for proteins. Opt for vegetable soups for the evening with makana or any fruit or vegetable salad to munch on to cut down unhealthy and carbohydrate-based cravings. Dinner can be kichadi or Rotis with proper balance and finish off with dry fruits milkshake or milk. The essentials of adequate carbohydrates with the right amount of proteins for proper growth of the baby with a good amount of fruits & vegetables for antioxidants will work better.

Be sure to have small but frequent meals to maintain your stamina and to keep you functioning throughout the day.

Fasting does wonders for your body providing you balance the meal well. So, all the best and wishing you healthy and mindful eating during this festive season.

(Inputs by Greata Sherene Robinson, Executive nutritionist, Cloudnine Group of Hospitals, Chennai)

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We all go through phases of wanting to eat healthily and stay on top of our goals, but sometimes you slip and it can feel impossible to get back to where you were. This meal plan is focused on whole food, plant recipes that taste amazing, to get you to enjoy eating plant-based meals, and marvel at all the color on your plate. If youre having a hard time wanting veggies, you can try piling them on a pizza, putting them in a yummy buddha bowl, or even sneak them into your desserts. Another way is to find delicious recipes that make you excited to get into the kitchen.

We also highly recommend downloading the Food Monster App with over 15,000 delicious recipes it is the largest meatless, vegan, plant-based, and allergy-friendly recipe resource to help you get healthy! And, dont forget to check out our Weekly Meal Plan Archives!

Are you ready to have a week full of delicious vegan food that leaves you nourished and content? Lets get started!

This week, were bringing you meals with fresh ingredients to enjoy for your breakfast, lunch, dinner, and dessert! And, they are fully vegan and plant-based!

Source: Focaccia Pizza

Happy Monday! Start off the week eating fresh ingredients with this large batch green smoothie that you can use throughout the week! For lunch, enjoy this Thai salad that packs in so many nutrients! End the day with some double chocolate brownie balls!

Source: Light and Fresh Vegan Split Pea Soup

When youre not in the mood to eat healthy foods, the best thing to do is find something that gets you excited to cook and make your own food. This can be a recipe that looks cool, or something simple that you havent tried making before. Sometimes, just making something that you like and look forward to is an easy way to ease back into cooking at home. Feel free to make this delicious maple almond granola to eat throughout the week. End the day with these easy carrot cake cookies! Feel free to ice them using vegan cream cheese icing!

Wednesday

Source: Fruit-Sweetened Peanut Butter & Jelly Muffins

The easiest way to fit in fresh ingredients when youre not in the mood for them is add them to a pasta sauce. This lentil mushroom bolognese is perfect to add veggies to; you can add zucchini, grated carrot, or even diced mushroom to it! Plus, youll have enough for leftovers, too!

Source: BBQ Jackfruit and Coleslaw Sandwiches

These muffins made with zucchini might have you raising your eyebrows, but they definitely taste great! Plus, this good heart salad is a perfect way to get back into eating salads; you can top it with all the things you love, and the cashew cheese adds an extra dose of plant protein! If youre not ready to tackle an entire salad for lunch, you can use this salad in a wrap or a burrito bowl!

Source: Nut and Fruit Breakfast Loaf

Happy Friday! The week may have flown by, but its not the weekend yet! These meals with fresh ingredients are an excellent way to round out your week of healthy eating. Starting out with this breakfast loaf (that you can enjoy this weekend!) and ending the day with a delicious meal stuffed red bell peppers, the weekend will be here before you know it!

Reducing your meat intake and eating more plant-based foods is known to help withchronic inflammation,heart health,mental wellbeing,fitness goals,nutritional needs,allergies,gut health,andmore! Dairy consumption also has been linked to many health problems, including acne,hormonal imbalance,cancer,prostate cancerand has manyside effects.

For those of you interested in eating more plant-based, we highly recommend downloading theFood Monster App with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about theenvironmentalandhealth benefitsof aplant-based diet.

Here are some great resources to get you started:

For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to theOne Green Planet Newsletter! Lastly, being publicly funded gives us a greater chance to continue providing you with high-quality content. Please considersupporting usby donating!

Read more from the original source:
Weekly Meal Plan: Incorporating More Veggies into your Plant-Based Diet! - One Green Planet

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