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A plant-based diet is associated with 73% lower odds of moderate to severe COVID-19.

Associated with 73% and 59% lower odds, respectively, of moderate to severe disease.

Plant-based and/or fish (pescatarian) diets may help lower the odds of developing moderate to severe COVID-19 infection, suggest the findings of a six-country study, published in the online journalBMJ Nutrition Prevention & Health.

They were associated with 73% and 59% lower odds, respectively, of severe disease, the findings indicate.

Several studies have suggested that diet might have an important role in symptom severity and illness duration of COVID-19 infection. But, as yet, theres little evidence to confirm or refute this theory.

To explore this further, the researchers drew on the survey responses of 2884 frontline doctors and nurses with extensive exposure to SARS-CO-v2, the virus responsible for COVID-19 infection, working in France, Germany, Italy, Spain, the UK, and the US.

The participants were all part of a global network of healthcare professionals registered with the Survey Healthcare Globus network for healthcare market research. The researchers used this network to identify clinicians at high risk of COVID-19 infection as a result of their jobs.

A pescatarian (fish) diet is associated with 59% lower odds of moderate to severe COVID-19.

The online survey, which ran between July and September 2020, was designed to elicit detailed information about respondents dietary patterns, based on a 47-item food frequency questionnaire, over the previous year, and the severity of any COVID-19 infections they had had, using objective criteria.

The survey also gathered information on personal background, medical history, medication use, and lifestyle.

The various diets were combined into plant-based (higher in vegetables, legumes, and nuts, and lower in poultry and red and processed meats); pescatarian/plant-based (as above, but with added fish/seafood); and low carb-high protein diets.

Some 568 respondents (cases) said they had had symptoms consistent with COVID-19 infection or no symptoms but a positive swab test for the infection; 2316 said they hadnt had any symptoms/tested positive (comparison group).

Among the 568 cases, 138 clinicians said they had had moderate to severe COVID-19 infection; the remaining 430 said they had had very mild to mild COVID-19 infection.

After factoring in several potentially influential variables, including age, ethnicity, medical specialty, and lifestyle (smoking, physical activity), respondents who said they ate plant-based diets or plant-based/pescatarian diets had, respectively, 73% and 59% lower odds of moderate to severe COVID-19 infection, compared with those who didnt have these dietary patterns.

And compared with those who said they ate a plant-based diet, those who said they ate a low carb-high protein diet had nearly 4 times the odds of moderate to severe COVID-19 infection.

These associations held true when weight (BMI) and co-existing medical conditions were also factored in.

But no association was observed between any type of diet and the risk of contracting COVID-19 infection or length of the subsequent illness.

This is an observational study, and so cant establish cause, only correlation. It also relied on individual recall rather than on objective assessments, and the definition of certain dietary patterns may vary by country, point out the researchers.

Men outnumbered women in the study, so the findings may not be applicable to women, they add.

But plant-based diets are rich in nutrients, especially phytochemicals (polyphenols, carotenoids), vitamins, and minerals, all of which are important for a healthy immune system, say the researchers.

And fish is an important source of vitamin D and omega-3 fatty acids, both of which have anti-inflammatory properties, they add.

Our results suggest that a healthy diet rich in nutrient dense foods may be considered for protection against severe COVID-19, they conclude.

The trends in this study are limited by study size (small numbers with a confirmed positive test) and design (self-reporting on diet and symptoms) so caution is needed in the interpretation of the findings, comments Deputy Chair of the NNEdPro Nutrition and COVID-19 Taskforce, Shane McAuliffe.

However, a high quality diet is important for mounting an adequate immune response, which in turn can influence susceptibility to infection and its severity.

He adds: This study highlights the need for better designed prospective studies on the association between diet, nutritional status and COVID-19 outcomes.

Reference: Plant-based diets, pescatarian diets and COVID-19 severity: a population-based case-control study in six countries 7 June 2021, BMJ Nutrition Prevention & Health.DOI: 10.1136/bmjnph-2021-000272

Funding: Survey Healthcare Globus, National Institutes of Health

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Plant-Based and Fish Diets May Help Lessen Severity of COVID-19 Infection - SciTechDaily

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37-year-old Joan tells Men's Health how relocating and starting a new chapter in his life led to a physicaland mentaltransformation.

The same as many people over the last year, our lives were hit hard by lockdown. We were stuck at home, having to work remotely, and due to a huge increase in workload, I was frequently working late hours, while also helping to take care of our daughter, who was seven months old at the time. That means I wasn't doing any exercise at all, despite trying a couple of times. This lack of activity, combined with a bad diet and drinking alcohol a few times a week, led to me being in pretty bad shape.

I wasn't feeling good at all, and I didn't like what I saw when I looked in the mirror. I was noticeably more tired, and it was hard for me to wake up every morning. Around that time, my company decided to open an office in Dubai. I decided to move there with my family; I saw this as a life change, and a great opportunity to work on myself. I really wanted to get fit and feel good again.

I knew that this would be a major challenge, and that I needed someone to help with this journey. I also know myself, and that I need someone to help keep me motivated. I signed up with Ultimate Performance Dubai, and my trainer Giorgio was the perfect companion on this journey; he understood me from the very beginning. My stress levels were high due to work, and I realized that my training sessions could be a time for myself, to forget about work problems and focus just on me.

I changed everything; my diet, my exercise routine, my daily activity, even my sleeping habits. And I learned so much, the first thing being that in order to make a change, diet is extremely important, as is how much you move each day, and finally, consistency in your training. Ultimate Performance has an app that helps me check my daily progress, and Giorgio designed a diet specifically for me. This way, I was able to understand exactly what is happening to my body, and how easily food and exercise affect my progress.

I started losing around 1 kg per week. Some weeks I struggled, like over Christmas, but thanks to Giorgio we kept going and didn't lose the progress I had made. In the span of 15 weeks, my body was completely different. I lost 13 kgs (29 pounds), and my body fat has dropped from 22.6 percent to 11.6 percent.

I felt like a new person, not only because my physical appearance changed, but also my sleep improved, and I generally felt much better. I was more confident, felt better equipped to manage work stress, and as I now lived away from my family, was making more of an effort to call my sisters and catch up with friends. I learned just how important it is to take care of yourself, and if you're good to yourself, you'll be good with the people you love.

After my transformation, I have been discussing what to do next with Giorgio. I've maintained my weight at 71.6 kgs (175 pounds) for a few months, and now I'm training hard to grow some more muscle.

To anybody who is just getting started, the most important thing I can say is you can do it. No matter what your situation or starting point, you can do this. I won't lie, it's not easy, but with persistence and dedication, it's something anyone can achieve. There will be ups and downs, as with everything in life, but keep in mind that with every day, you are getting closer to your goals.

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Losing 30 Pounds and Getting Fit Ended Up Changing Every Aspect of My Life - menshealth.com

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In our series My Monday Morning, self-motivated people tell WSJ. how they start off the week.

Before Stephen King gets out of bed at 6 a.m., he makes a mental inventory of the things hes grateful for. Its a nice way to start the day because you get a chance to almost do a review of your current life, your current status, says King, 73. His family, friends and doga corgi named Molly, whom he also refers to as the Thing of Evilare mainstays of his list. I try to remember to be grateful for not being in pain, you know? Because everybody has some of that in their life. Next, he gets up and does a round of sit-ups and push-ups, shaves and eats breakfast before sitting down to write.

During his five-decade career, King has published over 60 novels and 200 short stories that mostly fall into or combine the genres of horror, suspense and science fiction and fantasy. His 2000 book On Writing, a memoir and how-to guide for aspiring authors, recounts how he and his brother, David, were raised by their single mother, frequently moving to different cities across the country. In 1966, King went to the University of Maine, working various jobs to pay tuition, including janitor and gas station attendant. He met his wife, the author Tabitha King, at the universitys library. After graduating, he started selling short stories to magazines while teaching high school; he published his first novel, Carrie, in 1974. He and Tabitha have three children: Naomi King, 51, Joe Hill, 49, and Owen King, 44.

Among the many TV shows and films based on Kings books are Carrie, The Shining and The Shawshank Redemption. His favorite book hes ever written recently joined the list; Liseys Story, an Apple TV+ series directed by Pablo Larran, premiered on June 4. In Liseys Story, Lisey Landon, played by Julianne Moore, is a widow grieving the death of her husband, Scott, a famous novelist (Clive Owen). While cleaning out Scotts papers, Lisey is contacted by a threatening fan of Scotts who eventually begins to stalk her; she also starts to remember parts of her marriage that she had repressed. King, who often leaves the adaptations of his work to other writers, wrote the script for the series. Call me a sap, call me a sucker if you want, or soft or spongy, but I like a love story, King says of his affinity for the book. But it has to be good, it cant be too corny.

Here, the author talks to WSJ. about his love of Diet Pepsi and why the pandemic will change fiction going forward.

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Stephen Kings Daily Routine Involves Four Hours of Writing and a Nap in the Afternoon - The Wall Street Journal

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If you wake up in the morning with a larger or fuller feeling in your stomach (abdomen), you may be experiencing bloating, one of the most common digestive complaints, according to a 2020 research review.

Occasional bloating may leave your stomach feeling larger and uncomfortable. In more severe cases, bloating can be painful and accompanied by more serious symptoms.

The key to avoiding morning bloating is to learn what causes it so you can make changes to your diet and lifestyle. If you continue to have severe bloating, or if you suspect an underlying medical condition, its important to talk with a doctor regarding next steps.

Learn more about some of the more common causes of morning bloating and what you can do to help alleviate it.

Occasional stomach bloating in the morning may be a result of lifestyle choices from the day or night before. These may lead to constipation or gassiness, or even swelling and fluid retention.

Chronic bloating that occurs daily could indicate more than just diet and lifestyle alone. If you wake up with a bloated stomach every morning, you should talk with a doctor. They may rule out some of the possible causes of chronic bloat below are a few to consider.

Certain diseases and issues with the gastrointestinal (GI) system are some possible causes of bloating. These include:

Other medical conditions that may lead to bloating include:

Bloating may also be a side effect from certain medications you take. These may include over-the-counter (OTC) and prescription products, such as:

If your doctor rules out an underlying medical problem as a cause of your bloating, you may be able to help reduce occasional morning bloating with diet and lifestyle changes. Ideally, such changes should be implemented the day or night before so you dont wake up feeling bloated.

Eating too many beans, cruciferous vegetables, and legumes may lead to morning bloating, particularly if you consume these foods the night before. Eating smaller meals throughout the day and avoiding eating before bedtime can also help reduce stomach bloating.

Reducing sodium has also been proven to decrease stomach bloating. A 2019 study found that bloating from a high fiber diet may be reduced by cutting down on high sodium foods.

If you suspect a food intolerance, it can be helpful to keep a food diary to share with your doctor. Dont cut out essential nutrients without discussing it with your doctor first.

In addition to increasing your water intake, drinking certain herbal teas may help alleviate bloating. The following herbs may decrease occasional bloating:

Digestive enzyme supplements may help some people who dont have enough enzymes in their GI tract. These enzymes typically help you break the foods you eat and extract their nutrients. Without them, malnutrition, bloating, and other side effects may occur.

If youre curious about digestive enzymes, talk with a doctor first. They can help you determine whether your bloating and other symptoms may be related to enzyme deficiencies and recommend the right products for you.

Regular exercise may help improve digestion, thereby decreasing the risk for bloating. However, even short bursts of activity throughout the day can help. One small 2021 study found that light walking for 10 to 15 minutes after meals helped decrease chronic bloating in participants.

If you have an underlying medical condition, such as an intestinal disease, diet and lifestyle changes may not be enough to help address chronic bloating. Its important to speak with your doctor for possible treatment modifications and testing.

Its possible to wake up with both a bloated face and stomach. This is most likely attributed to fluid retention. Possible causes for morning face bloating include:

If you have an underlying medical condition, such as Cushings syndrome or hypothyroidism, your treatment may help gradually reduce morning facial bloating.

Occasional face swelling may be prevented with some of the same strategies as those for stomach bloating, including:

If you have chronic morning bloating despite making changes to your lifestyle, talk with a doctor about possible causes. An imaging test, such as an X-ray, may be ordered to take a look at the inside of your stomach. They may also help you rule out food intolerances.

Waking up with an occasional bloated stomach isnt necessarily a cause for concern. Diet and lifestyle modifications may help ease minor bloating problems, including exercise, eating smaller meals, and more.

However, if you wake up with bloating every day despite making changes to your habits, it may be time to talk with a doctor. You should especially make it a point to contact your doctor if you experience other symptoms, such as pain, bleeding, and unusual stool changes.

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Morning Bloating: Causes, Prevention, and More - Healthline

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For years we have been told that eating small meals throughout the day is the key to healthy weight loss. The opposite may actually be true, studies now tell us. Eating two large meals a day is better than six small ones, to burn more calories,keep blood sugar low and lose weight quickly. Even if you eat the exact same amount of calories in the two meals versus the frequent smaller ones, you will lose more weight and lower your blood sugar with the less frequent eating habit, the research says. The key appears to be allowing time between meals and eating according to your body's biological clock, not the times designated by others.

Thelatesttrend of intermittent fasting (IF), where you don't eat for a window of 14 to 16 hours a day, allowing your blood sugar to flatten and your body to use fat stores as fuel, is so popular in large part because it's how we often eat anyway. IF doesn't take any extra calorie counting or net-carb calculating. If you eat an early dinner and late breakfast you are likely not eating for 14 hours. Stretch that a little further and you get to 16 hours.

Before IF became popular, when wewere told to eat breakfast, by health magazines and other experts, many of us who are not generally hungry when we wake up (or until later in the morning) felt that we had to force ourselves to eat something, and turned to sweet cereals, sugar and butter-laden pastries, doughy bagels with cream cheese, or other high-carb, low nutrient breakfasts that would set us up for weight gain.

While more frequent meals were believed to lower the risk of disease, there is now conflicting evidence that shows the low meal frequency (one or two meals a day) has been found to be most effective in losing weight, in a recent study.The key is to take into account theperiod of fasting between the two meals. "The physiological underpinning of these interconnected variables may be through internal circadian clocks," the authors wrote, "and food consumption that is asynchronous with natural circadian rhythms may exert adverse health effects and increase disease risk." Which is a fancy way of saying: Listen to your own hunger cues and eat when you want to, not at a pre-ordained time for breakfast, lunch, and dinner.

The myth was that eating breakfast and then a series of smaller meals throughout the day would allowus to eat fewer calories overall, but that rarely happens whenone startsthe day with a carb-rich calorie bomb like a donut. This sugary breakfast habit then sends our blood sugar skyrocketing and plummeting, settingus up for a day of rollercoaster hunger and lagging energy that was worse than if they had not eaten anything at all until a little later in the middle of the morning when their natural hunger cues would kick in.

If your morning meal consists of foods high in sugar with little to no fiber or protein, the up and down blood sugar triggers your body into thinking it needs more fuel, comments registered dietitian, Lauren Armstrong. Research has indicated a big dip in blood sugar can lead to hundred more calories eaten throughout the day.

When you look at the evolutionary reasons for this, we likely were born to get up and forage, hunt or find our food, pick the berries and fruit, cook the small meat and eat at around noon. The body is built to easily withstand a morning of no sustenance and can make it much longer to our next meal, burning calories along the way.

In the study that looked at the difference in weight loss between two large meals a day versus six smaller ones, researchers asked 54 patients with type 2 diabetes (both men and women), between the ages of 30 and 70, with aBMI of between 27 and 50 and an HbA1c 6-11.8percent to follow two different diets for 12 weeks (27 ineach group). Each diet involved the same number of calories and carbs and the same macronutrient content but one diet was spread over six meals a day and the other diet involved eating two sittings a day, for essentially what was breakfast and lunch.

Both groups lost weight but the dieters in the two meals a day lost more weight and lowered every major health marker to end up significantly healthier than those who ate essentially all day long. The findings: Eating only twomeals a day reduced body weight, cholesterol levels, fastingblood sugar, and every other important health marker,more than the same caloric restriction split into six meals. These results suggest that eatingtwo meals a day is more effective in weight loss than spreading your calories into more meals throughout the day.

Here's where following your natural diet urges makes sense. Instead of thinking that you need to eat breakfast and lunch (and skip dinner), listen to your body and eat when you're hungry. For most of us, that means mid-morning, like at 11 or 11:30 am and have an early lunch-style meal that is savory, not sweet. Eating a sweet breakfast sends blood sugar soaring and insulin crops up to tell your body to cart off unused blood sugar to be stored as fat. In many countries the first meal is protein and vegetables, nuts and fruit, whole grains and seeds, so add leftover salad to your first meal of the day, and think in terms of helping your body burn fuel without overwhelming it with added sugars.

Adding protein, healthy fats, and fiber into your meals helps to stabilize blood sugar because they digest much slower compared to high sugar foods, says Armstrong. Youll also feel full for a longer period of time and will avoid any early afternoon energy crashes.

The second meal may be earlier than what people call dinner. It may be a sunset meal or a twilight snack. Most of us dive into the chips and dips before dinner because our natural body clock tells us that we should eat at 5 or 6 pmand then by the time we go to bed we have had ample time to digest. When dinner is late, like 8 or 9pm that can confuse our natural diet cues and we eat to be social, not because that's when we are actually hungry.

Bottom Line: To be healthy, lose weight, and not overeat, try two meals a day and shift them to when you are hungry, not when you first wake up in the morning. If our natural hunger clock is to be trusted and listened to, then we may need new names for meals. Instead of breakfast, lunch, and dinner, perhaps we need a mid-morning meal and an evening meal. Leave the rest to your natural diet clock, and trust your body. Research is showing us we know how to eat if we just listen to ourselves.

The Top 20 Veggies with the Most Protein

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To Lose Weight, Stop Counting Calories and Do This, Study Says - The Beet

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When June comes around faster than a bullet train and we still haven't shed the extra padding from a winter of working from home, what is there to do but look for healthy ways to detox?One often-cited study shows that the best way to jumpstart weight loss and improve gut health (to lower inflammation)quickly is a short but deliberate juice fast, even if you only swap out some of your meals for juicing.

By increasing the number of fruits and vegetables you intake, by juicing, you can positively impact your gut's balance of micro-organisms, which make up your microbiome, to switch it over toward healthy bacteriawhich feed on vegetables, fruit, and the fiber they containfrom those that feed on saturated fat, meat, dairy, and toxins. Thatmeans you will not only lose weight but create a cascade of health benefits throughout the body that include opening up your blood vessels, delivering more oxygen to the muscles (with nitric oxide from the fruit and vegetable juice), and allow yourself to feel more energetic, recover from workouts faster and feel all-around more like Superman or Superwoman, all from just adding plant-based foods to your diet, the more the better.

According to the study, justthree days of juicing is enough to switch over the gut microbiome from inflammatory bacteria to good bacteria, meaning you train your body to shed pounds and hit reset, fast.

There's no better way to lose weight and do a healthy cleanse, thestudy tells us than to start juicing, at least one meal a day. Juicing, especially with a variety of vegetable juices from beets, dark leafy greens, and other intensely colored vegetables, adds important plant antioxidants, present in the pigments of the juice, called polyphenols that not only help us shed fat faster but detox all those extra empty calories and unhealthy gut bacteria from a long weekend of over-indulging (with booze, meat, sweets, and whatever else we allowed ourselves in the name of enjoying thelong-awaitedchance to socialize withfriends). Juicing works by adding fiber and nutrients to your body and allowing your gut to empty itself of bad bacteria that metabolize meat and dairy to the so-called healthy gut bacteria that fights inflammation, and literally start fresh.

"Vegetable and fruit juices provide polyphenols... fiber, and nitrates (especially in beet juice), which may induce a prebiotic-like effect," the study authors state. They set out to find out if three days of juicing would have significant health benefits and found that on day four, all serious health markers were improved, including weight loss.

The study put 20 healthy adults on ajuice diet for threedays and then had them eat normally afterward for 14 days, and the weight loss from the juicing lasted until the end of the experiment, so even after the subjects went back to their customary diet, the juice fasting weight stayed off, indicating that this type of new healthy gut microbiome was doing its job.

"On day 4 we observed a significant decrease in weight and body mass index," the authors reported, "which was maintained until day 17. On day 4 the proportion of the phylum Firmicutes and Proteobacteria [bad bacteria] in stool was significantly decreased and Bacteroidetes and Cyanobacteria [good bacteria] was increased compared to baseline and was partially reversed on day 17."

Also on day four, they reported that "plasma and urine nitric oxide was increased by 89 percent and 360 percent, respectively," while the number of unhealthy lipids in the body had fallen by more than 20 percent, which meant that heart health was also improved. "General well-being score was increased at the end of the study," the authors concluded. "In summary, a 3-day juice-based diet altered the intestinal microbiota associated with weight loss," which stayed off for 17 days of the study, and an increase inNitric Oxide, plus adecrease in lipid oxidation.

This was so significant that even a partial juice fast is likely to benefit you. Here is how to make a healthy green juice based on this study, with green vegetables, and a small amount ofmint, cucumber, and lemon juice to sweeten the drink enough to make it palatable.

For five detox juice recipes to cleanse your body and lose weight, click here.

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Beet juice, specifically, carries more health benefits than other vegetables or plants, because of the fact that it contains a plant pigment that makes it an intense color or red called betalains. These phytochemicals are believed to give beetsthe ability to keep blood pressure low by helping blood vessels stay supple, open, and allow blood to freely flow through them. But they are also indicated in studies as helping the body infighting cancer, a fact that experts agree makes beet juice a uniquely powerful ingredient to add to your daily routine.

Beets get their rich color from betalains, which are water-soluble antioxidants, according to a studypublished in 2016. "Betalains have chemo-preventive capabilities against some cancer cell lines in the body, explains Shannon Henry, RD, a registered dietitian withEZCare Clinic,an online healthcare service. Betalains are thought to help your immune system search for free radicalsand neutralizeunstable cells in the body.

Inyet another recent study,researchers gave obese female patients a mix of dried fruit and a high-fiber drink of vegetable concentrate and found that the effect of the phytochemicals, or plant-based nutrients, from the fruits and vegetableshelped to reduce blood sugar and lower insulin resistance, so fiber from dried fruit can be beneficial as a snack while you are juicing since the fiber can also act as a prebiotic toimprove guthealth.

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The Top 20 Veggies with the Most Protein

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To Lose Weight and Keep It Off, Just Start Juicing, Studies Find - The Beet

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When you're trying to shed pounds, the smartest mealtime strategy you can adopt is eating foods that are going to fill you up. Needless to say, a plate of undressed salad simply isn't going to cut itbut fortunately, we rounded up a bevy of dietitian-approved weight loss dinners that actually satisfy. Not only are they tasty enough to squash any craving, but they're packed with all the nutrients your body needs for energy: protein, fiber, and healthy fats.

"Protein and fiber take longer to digest so you feel full longer, which translates to less snacking between meals, and thus, fewer calories overall for the day," says Deborah Malkoff-Cohen, MS, RD, and certified nutritionist at NYC Eat Well. "They also keep your blood sugar steady and you avoid the drastic blood sugar spikes and crashes that happen when you eat a carb-heavy meal like regular pasta or a bagel."

According to a 20-year Harvard study of over 120,000 healthy women and men, certain foods are proven to be associated with weight loss. Unsurprisingly, those include vegetables, whole grains, fruits, nuts, and yogurt.

"When you're looking to get full from a dinner and lose weight there are three things that your meals must have fat, fiber, and volume," says Gina Keatley, a certified dietitian, and nutritionist at Keatley Medical Nutrition Therapy in New York City. "If you're excluding one of these from your plate you run the risk of leaning harder on another category to get full and that one is usually fatwhich can blow up a diet very quickly since it has 225% more calories than protein or carbohydrates. But the last key to the satiety puzzle is taste. You want it to taste good, so picking flavors you enjoy is crucial."

With all of that in mind, here are some super simple yet satiating weight loss dinners you can whip up at home that are sure to keep hunger pangs at bay. And for more healthy eating tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

Taco Tuesday gets a healthy twist with this flavorful recipe, which is packed with vitamins, minerals, omega-3 fatty acids, and other important nutrients.

"The protein from the grilled fish (19 grams per serving) will help keep you full and the creamy sauce makes this the perfect summer dinner," says Anika Christ, RD at Life Time.

Christ recommends marinating halibut or tilapia in lime juice, olive oil, and soy sauce or coconut aminos. For the sauce, combine unsweetened almond milk, plain Greek yogurt, fresh lime juice, chipotle chile in adobo sauce, garlic, and salt. Then toss together diced bell pepper, onion, and jalapeo pepper, as well as chopped mango, cilantro, garlic, lime juice, and salt to make the salsa.

After grilling the fish and flaking it into bite-sized chunks, assemble the tacos onto gluten-free corn tortillas or lettuce wraps (depending on your preferred carb count) and top with mango salsa and a drizzle of lime sauce.

Don't have a grill? Try making these Healthier Fish Tacos with Tilapia and Avocado Recipe.

You'll be hard-pressed to find a better pick for home cookouts than this fiber-rich vegetarian meal, which is a far healthier option than the preservative-laden frozen veggie burgers you'll find at your local supermarket.

Quinoa is considered a complete protein, meaning it contains all the essential amino acidswhich makes it a stellar base for a meatless burger. This recipe also incorporates chickpeas for some additional protein, as well as egg and oats to hold the patty together, and plenty of onion, garlic, poblano pepper, and sharp cheddar for flavor. Better yet, the broccoli slawwhich includes Chipotle hot sauce, cilantro, scallions, and lime juicegives you a serving of veggies to round out the meal. If you're looking to slash calories even further, Keatley recommends choosing between the mayo or sour cream rather than adding both.

"The quinoa is providing the bulk of the fiber at 5 grams per cup but the herbs, spices, veggies, and chickpeas are giving you another 3 to 4 grams," says Keatley. "If you opt for a whole-wheat bun, you'll increase the calories a bit but the added fiber is totally worth it."

Get the full recipe here.

Did you know that one medium shrimp only has about 6 caloriesbut also has 1 gram of protein? You can easily fill up on these tasty crustaceans without compromising your weightwhich is why they make for great weight loss dinners, according to Malkoff-Cohen.

Malkoff-Cohen advises simmering the shrimp in just a dash of butter (or olive oil), lemon zest, garlic, crushed red pepper flakes, and lemon juice. She also likes using Seapoint Farms Organic Soy Pasta, not only because it's gluten-free, low in carbs, and high in protein, but also because it only contains one ingredient (soybeans) and packs 12 grams of satiating fiber per 2 oz. serving.

"With soy products, I recommend my clients only eat organic, as 90% of the soy in the USA is genetically modified and contains high residues of glyphosate," she says.

After tossing the shrimp with the pasta, consider adding a side of steaming or blanched green beans to round out the meal.

Chinese takeout may get a bad rap for being loaded with sodium and saturated fat (especially fried dishes)but this delicious dinner recipe is hardly bad for your waistline. Bonus: it just so happens to be gluten-free.

"The vegetables in this dish will help keep you full with fiber," says Christ.

Start by cooking chicken breasts in coconut oil, and then sauteing bell pepper, onion, broccoli, and zucchini in the same pan. In a separate pan, saute riced cauliflower until it's slightly browned," says Christ. "To make the sauce, combine the juice of half an orange, chicken stock, minced garlic cloves, orange zest, ground ginger, and coconut aminos. Pour the sauce into the chicken and veggie mixture and simmer until the sauce reduces, then pour it over the riced cauliflower."

Or, try our Healthier Orange Chicken Recipe!

With a combination of both sweet and savory flavors and a variety of textures, this Harvest Hash recipe is satisfying in more ways than one.

Start by roasting sweet potatoes and Brussels sprouts until soft, and cooking the turkey bacon until it's crisp. Then, saut chopped yellow onion, diced apple, and pecans until tender and lightly browned. Add the turkey bacon back into the pan and season with salt, pepper, and cinnamon to taste. Then add unsweetened dried cranberries and cook briefly. Toss the mixture with the sweet potatoes and Brussels sprouts, and top with a Dijon mustard and apple cider vinaigrette.

"This simple, delicious dish features all your favorite fall flavors and comes together quickly in just 25 minutes," says Christ. "It's high in fiber and has 19 grams of protein."

Here's What Happens to Your Body When You Eat Sweet Potatoes.

According to Malkoff-Cohen 6 ounces of salmon contains a whopping 37 grams of protein, along with plenty of omega-4 fatty acidsadd in a low-calorie side salad for a boost of fiber and you've got a meal that'll keep you satisfied for hours.

To make the salmon burgers, Malkoff-Cohen recommends using wild-caught fish. After removing the bones and cutting the salmon into chunks, use a food processor to coarsely chop it further. For a healthier alternative to breadcrumbs, you can use red lentils, quinoa, or almond flour as a binderthen season the salmon with lemon juice, salt, pepper, and green onions, garlic, or chives. Grill the burger and serve on lettuce cups or a toasted whole-grain bunthen top with a dill sauce made with Greek yogurt, garlic, lemon juice, garlic, and dill. For a low-calorie side, Malkoff-Cohen suggests serving the burger with a salad containing mixed greens, carrots, tomatoes, cucumber, and mushrooms to get a diverse serving of veggies in.

"My favorite light dressing is just a teaspoon of olive oil (40 calories) and balsamic vinegar or squeeze of lemon or lime juice," she says.

Fish is a great lean source of protein, and one of the best weight loss dinners to whip up in a short amount of time!

"Fish and shellfish should be a go-to for those looking to lose weight," says Keatley. "Aside from the myriad of micronutrients they offer, they are very low in calories, coming in at under 120 calories for a 3-ounce serving. There is a little bit of fat in the fish (about 2 grams per serving) but it's also packed with protein, which takes a lot more energy for your body to break down."

According to Keatley, the variety of veggies in this recipe provide plenty of fiber and volume to send fullness signals to your brain. Plus, a small serving of potatoes adds some healthy carbs to ensure your body doesn't burn through muscle for energy.

To make this dish, roast the sole in a combination of lemon juice, garlic, and olive oil. Meanwhile, toss fingerling potatoes in olive oil, fresh herbs, and salt and pepper to taste, and roast on a separate pan. You can either saut or roast the veggiesa combination of roasted carrots, beets, and Swiss chardin olive oil and your preferred seasonings.

Here are 6 Ways Eating Fish Can Help You Lose Weight, Say Dietitians.

"This easy-to-assemble bowl is built on a base of veggies and provides ample plant-based protein," says Christ.

To make this cauliflower rice bowl, all you have to do is toss rinsed and drained chickpeas with olive oil, paprika, chili powder, and sea salt and bake until crispwhile also sauteing riced cauliflower and kale in coconut oil until tender. Blend hummus and unsweetened almond milk and drizzle it over the top of the "rice," chickpeas, and veggies before sprinkling on some pumpkin seeds for added crunch.

"Inspired by Japanese bar foods; this is a great dish for the summer that involves the grill," says Keatley. "The yakitori skewers can be beef, chicken, or another type of lean meatbut the most important part of the yakitori is the cooking technique: grilling. The edamame is a low-calorie starch that has about 5 grams of fiber per 3 ounces, and the veggies fill out your fiber needs for the meal while providing few calories and a bunch of volume."

For the marinade, try combining soy sauce, ground ginger, lemon juice, vegetable oil, green onion or scallion, and minced garlic. Grill the meat on kabobs while steaming frozen or fresh edamame in the shells until tender, and then sprinkling the pods with sea salt. Keatley recommends serving the skewers with grilled kabocha, a squash otherwise known as Japanese pumpkinwhich has a naturally sweet and nutty flavor but is remarkably low in carbs.

Now that you have quite a few weight loss dinners you can whip up, start your day off right as well with these10 Weight Loss Breakfasts That Actually Satisfy, Say Dietitians.

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10 Weight Loss Dinners That Actually Satisfy, Say Dietitians | Eat This Not That - Eat This, Not That

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Rebel Wilson famously lost 60 pounds over the past year and a half by working on her diet and her stress level, the actress recently revealed, with a method that not only changes what you eat but also your relationship with food. Called The Mayr Method, Wilson was first introduced to it back in 2019 and launched on the "Year of Health" starting in January 2020 and taught herself to eat healthier and shed stress, since it was leading her to eat badly.

Stress, in general, is a precursor to weight gain, studies have found. People who are overweight or obese have elevated levels of cortisol, the hormone created when you are under stress, andwhen cortisol level goes up and stays up, as measured by hair samples, you gain belly fat. One study found that some people are more responsive to cortisol than others, and those who are "high responsive" to cortisol tend to eat more due to stress than those who are "low responsive" to cortisol, who can tolerate stress better. Knowing you are stress response is the first step to unhooking your eating habits to your stress levels. The next is to lower your stress. But the Mayr Method not only teaches people to lower their stress in general but especially while they are eating.

Scientific research backs this up: The cortisol created by a stressed body and brain signals your cells to store fat for when the imminent danger appears, whether it be a saber-toothed tiger or a traffic jam when you're running late for an important meeting. Just by teaching yourself to stress less, and eat more peacefully with a quiet brain and calm heart, slowing down your chewing and breathing deeply, you can de-rail this system, turn off the cortisol,and allow the body to do what it is supposed to do with the food you eat: Use it to nourish you, replenish your energy, and fuel your next movements.

Stress works three ways to sabotage our best-laid plans to lose weight and keep it off. First, when you are stressed, you reach for the worst foods and drinks to quell the stress hormones, specifically sugary snacks, simple carbs, and processed foods like bags of chips or sleeves of cookies. The brain allows us to do this because in the short term these foods boost our serotonin and give the brain a much-needed break from stress. But what if you could do that without a glass of wine (or two or three) or a bag of Salt & Vinegar potato chips?

The second way stress messes us up is, as explained above, it causes cortisol and other stress hormones to surge and signals to the body to store fuel as fat, but not just any fat, specifically belly fat, according to a Yale study that found that otherwise healthy women with belly fat had higher cortisol and more bad moods and life stress than those without belly fat. The authors concluded: "Greater exposure to life stress or psychological vulnerability to stress may explain their enhanced cortisol reactivity. In turn, their cortisol exposure may have led them to accumulate greater abdominal fat."Cortisol affects fat distribution by causing fat to be stored centrallyaround the organs, they added.

You don't need a degree in anthropology to know that our dangers now come in the form of emails from the boss, looming deadlines, financial woes, or family drama. Figuring out how to deal with stress in a productive way and communicating to yourselves and others what you need to lower your stress, such as asking a spouse for more help, a child for cooperation, or a boss for a more civil tone, can go a long way toward helping you lower your personal stress alarm bells.

The third way stress is a killer is more circular, logically speaking. It's that junk food causes stress! When you eat sugar, added carbs, or simple carbs in junk foods it causes stress on the body, driving up inflammation as your body believes it is under assault. This inflammation in turn raises your disease risk by making your body go into a state of red alert. You are at greater risk for diabetes, heart disease, high blood pressure, and related conditions like strokes when your body is experiencing chronic inflammation, so eating a diet of plant-based foods and anti-inflammatory foods such asberries, avocados, green tea, mushrooms, curcumin, and other natural inflammation fighters is a way to lower inflammation and cellular stress. This is one reason the Mayr Method allows a glass of wine with dinner: It can help you destress.

The types of foods we know are bad for us (anything packaged or with sugar or salt added) tell them body it's under assault, so the immune system starts to create an inflammatory response which, if not turned off, can lead to hardening of the arteries and heart disease, as well as high blood sugar, insulin resistance (so it takes fewer calories to tell the system to store fat, and you get fatter on less food), along with pre-diabetes, high blood pressure, and stroke risk. All this just because instead of reaching for a healthy green salad every day at lunch you're downing three slices of pizza. In this sense, eating junk and processed food causes stress: Stress comes from within the body, at this point, and the best way to shut it down is to stop eating junk food and dial-up a diet full of healthy vegetables, fruit, whole grains, seeds, nuts, and legumes, which deliver plenty of protein but without all the saturated fat.

Wilson's doctor recommended something called purge writing to shed stress: Essentially, you write down your emotions and burn or flush them. Wilson found that writing down her negative thoughts every day was a key to her "letting go" of stress. She would literally destroy her negative feelings by crumpling up the paper, and you can throw it or flush it or burn it, whatever works for you (so long as you don't cause a house fire). On the flip side writing yourself a love note, telling yourself how blessed you feel and how lucky you are to be loved, to have work, to be a productive or helpful member of your communitywhatever works for you is a step in the direction of lowering stress and treating yourself right, with healthy meals that are plant-based and low in unhealthy ingredients that cause inflammation, such as red meat or junk food.

The other way Wilson destressed was by walking, for several miles a day. The gentle exercise not only allows you to burn calories but allows the brain to unwind and think about everything and anything, and process through negative emotions, and the Mayr Method recommends combining a healthy diet of high protein foods (like beans and legumes) with alkaline foods such as vegetables, fruit, nuts and seeds, and walking every day for long stretches of time.

The Mayr Method recommends getting out into nature, hiking, and walking in beautiful surroundings, as they do at the wellness center in Austria, where the diet was invented in the 1920s by Dr. Franz Mayr. Wilson said she never thought she would love hiking but now looks forward to the chance to get into nature. The method explains that it doesn't need to be a race up the mountain, but rather one in which you can hold a conversation with a friend. Any exercise that allows you to speak 11 words without huffing and puffing is helping your body to destress as it moves.

The third way tobeat stress is to prioritize sleep, since when you get deep, restorative sleep, especially between 10 p.m. and 2 a.m., it signals the body that all is well and to shut off stress, according to longevity expert, Dr. Kien Vuu. The sleep-stress connection works both ways since people with insomnia often have stress triggers, so unplugging the stressors is helpful in getting a restorative night's sleep. It's a "bilateral" connection, but studies show that sleep affects your metabolism directly, so do whatever you can to de-stress before bed and sleep better.

And the fourth way to curtail stress eating is to follow an intuitive approach to eating. What this does is unhinges your eating schedule from that of everyday conventions which hold that we need to eat breakfast lunch and dinner. While the Mayr Method encourages each meal of the day to get smaller (so your early meal is bigger than a middle meal, and your last meal is both smaller and over by 7 p.m., allowing your body to use the calories you intake), eating only when hungryis the key to stopping stress about food.

The research into intuitive eating is growing, and more health practitioners are recommending it to patients, according to Lauren Armstrong, RD, who wrote about the science behind intuitive eatingas a healthy weight loss strategy. The idea is to eat when hungry, and not eat when you are not. That means unhitching yourself from conventional three meals a day and only eating healthy foods that fuel your activity.

It makes sense that if you have a snack at 4 or 5 p.m., and have no real hunger when the rest of the family and friends sit down to dinnerat 6 or 7 p.m., rather than feel social pressure to eat again, listen to your intuitive hunger cues and eat a salad or a side of steamed green vegetables or spinach, which is full of fiber and nutrients, but low in calories. When you start to eat intuitively, but not due to social pressure, your body will tell you what it needs (or doesn't) and you end up eating more healthily, but not more than you need.

Start your "Rebel" health journey today. If you want a clean eating plan of plant-based recipes with proteins from plant-based sources, try the free2 Week Clean Eating Plan.

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Betting on corn tortillas and whole grain bread is key to losing weight: they are rich in fiber and essential nutrients, which benefit digestion and have anti-inflammatory properties.

Photo: Image by congerdesign on Pixabay / Pixabay

There is no doubt that in recent months in the field of nutrition and healthy eating, the consumption of adequate carbohydrate sources It has become an issue of great relevance for general health and especially with optimal weight loss. Although we have listened to exhaustion about the differences between simple and complex carbohydrates, every day more people are interested in following a balanced diet that allows them lose weight effectively and without rebound effect. In a way, today, we are increasingly clear about the devastating consequences of consuming ultra-processed carbohydrates; it is no novelty to say that they are the most lethal enemy for body weight and health They are associated with a high risk of chronic diseases! However, speaking in a more everyday way, it is often difficult to choose the best basic carbohydrate alternative, as is very common with bread and tortillas.

Focused on their effects on health in general we can say that they are somewhat similar products, however much will depend on the type of omelette and bread. Finally, like bread, tortillas are made from a grain, either wheat or corn, so some nutrients are similar The main differences? Its caloric value, which differs according to size, thickness and fat content.

For more context: A one-ounce slice of bread typically contains 75 to 100 calories. While corn tortillas, the traditional option for tacos and enchiladas, generally for every two standard-size pieces they will provide approximately 100 calories. It is worth mentioning that flour tortillas are a little higher in calories because contain added fat to make them softer and easier to roll. A piece of flour tortilla generally contributes 90 to 100 calories, however they are not usually the most recommended alternative to lose weight since they contain fat. In addition, normally when used to prepare dishes such as burritos, fajitas and chimichangas, much larger and thicker pieces are used than the standard measure: a 12-inch flour tortilla can contain almost 300 calories with more carbohydrates than three slices of bread.

Beyond the calories, the nutritional value is the most relevant aspect and is directly related to the ingredients that are used both in the preparation of the tortillas and in the type of bread. That is, if they were made with the use of whole grains and healthy fats, they are perfectly healthy. That is why nutritionists recommend betting on the consumption of corn tortillas and whole wheat bread, avoiding the white and refined versions.

In such a way that betting on the healthy variants of any version of omelette and bread is the secret to integrating these sources of carbohydrates in a safe and healthy way under the framework of a balanced diet. a good option to consume them according to the dish and intersperse them throughout the week.

Among the most determining aspects about corn tortillas, we can say that They do not contain saturated fat or trans fat. They are also valued for their content in essential minerals and micronutrients: phosphorus, magnesium, iron, copper, calcium and potassium. They are considered a good ally to increase the consumption of calcium in the diet, in such a way that they benefit growth in young children and are perfect for protecting bone health and preventing osteoporosis. They benefit daily caloric intake, are very satiating and are a good gluten-free carbohydrate alternative. Whats more shine for their anti-inflammatory properties and that is why they are a very noble food for those who are prone to bloating and those who suffer from various digestive conditions such as colitis and irritable bowel syndrome. And of course they are a good nutritional supplement for weight loss, largely due to its high fiber content, which benefits digestive, intestinal and cardiovascular health.

For his part, despite the fact that today many proponents of the most popular modern diets, such as ketogenic and paleo, claim that eating cereals is bad for your health. There are numerous scientific references that endorse the benefits of following a diet rich in whole grainsIn fact, eating whole grain bread is associated with several benefits, including a lower risk of diabetes, heart disease, and high blood pressure. Quite the opposite of the devastating consequences of a high intake of refined grains, which are normally accompanied by obesity, inflammation and cardiovascular conditions.

Whole wheat bread has the immense virtue of providing the nutritional benefits of whole grains. It is characterized by its high content of fiber, vitamins, minerals, proteins, antioxidants and plant compounds, which benefit health in many ways. Its consumption is associated with a lower risk of cardiovascular disease, heart attack, obesity, diabetes, cancer, benefits the digestive process and reduces inflammation.

We can conclude that both bread and tortillas are an important part of a healthy diet, as long as they are consumed with caution. Above all, it is vital to bet on the whole grain versions that are rich in fiber, which provide a much more complete package of nutrients and plant compounds that protect health and are essential in weight loss. Finally, everything is about balance, moderation and the quality of the food we consume, which makes perfect sense with the current nutrition trend and invites us to eat naturally and consciously.

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If you only eat salads but enjoy other foods, your diet won't be sustainable. Getty/Vladimir Vladimirov

It's common to gain weight in winter and then lose it in spring, but it's healthier to keep a stable weight.

To break the cycle, dietitians say you should monitor you intake of sweets, alcohol and fried foods, but don't ban them completely.

You'll lose weight more slowly, but may avoid the seasonal swing.

Read more Working It Out here.

Visit Insider's homepage for more stories.

Dear Rachel,

How can I break the cycle of gaining weight in the winter and having to lose 10-20 pounds each summer? I find it so hard to eat well, especially when I start - I'm always so hungry and find it super challenging to control what and how much I eat. I was determined to have a coffee and banana as an afternoon snack today and instead just slammed a bagel with cream cheese. I do exercise intensely for an hour 4-5 times a week.

- Fluctuating and Flummoxed

Dear Fluctuating,

First, please know it's entirely normal and OK for your weight to fluctuate somewhat over the course of a year - a healthy weight for each of us lies within a range.

But maintaining weight is healthier and will probably be less stressful for you, experts say.

"Having a steady weight is healthier in many ways versus weight cycling, or going up and down many times over the course of adulthood," registered dietitian Georgie Fear told Insider. "Not to mention, it's exhausting to go through the cycle."

I've been in your position many times and always used to gain weight in the fall and winter, then I would decide to lose the new pounds come the new year. That takes a lot of effort, so good for you for wanting to find a stable, consistent way of eating and exercising.

To be clear though, no one needs to lose weight for summer. All bodies can wear shorts, bikinis, and dresses, so don't let society make you feel bad about yourself.

It can seem counter-intuitive, but if you want to get off the weight roller coaster once and for all, you have to stop using drastic measures.

Story continues

"Feeling like you are using control to limit how much and what you eat, plus handling a great deal of physical hunger, are two signs you're on an unsustainable path, also known as a diet," Fear said.

That exhaustion can lead some hungry dieters to fall back into old habits.

"Physically, we get tired of being hungry or cold or tired, and we go back to what made us more comfortable: the way we used to eat," Fear said. "Mentally, we also aren't going to put up with the discomfort of missing out on our favorite foods forever, or the sense of being on a leash or in jail, controlled by some authority that tells us we 'can't' do what we want."

Fear said that the harder we diet, the more dramatically we tend to swing in the other direction.

Ending restriction doesn't mean you give up on healthy eating. Fear recommends thinking of it like dialing your weight loss efforts back 50-60%.

Start by easing up on the things you do to lose weight, she advises - be aware of your food choices and portion sizes, but don't go full throttle into diet mode.

"This is how we go from rigid restraint, (which leads to weight cycling, weight gain over time, and a poor relationship with food) to flexible restraint," Fear said.

By flexible restraint, Fear means monitoring the quantity of sweets, alcohol, and fried foods you eat, instead of banishing them - this is essentially the 80/20 principle, which is the approach to nutrition I've followed for years. It allows me to maintain my weight and my sanity.

Consuming less nutritious foods, that so many of us have labeled "bad" or "guilty pleasures" in moderation, can be really hard.

For me, it was really helpful to work on my inner dialogue and make a conscious effort to reframe how I thought about eating. I used to demonize and restrict certain foods, but making space for everything in moderation allowed me to control my cravings better.

There's nothing wrong with eating a bagel and cream cheese, that's a great source of energy and will fuel your workouts well. But assess your portion sizes and total intake over the course of the day.

Consider trying higher protein snacks and meals - a banana and a coffee might not fill you up for a long time, but some Greek yogurt with fruit could.

"Flexible restraint allows for exceptions and keeps our eye on the overall goal of making healthy decisions most of the time, instead of feeling like we ruined everything if there's one slip, because there will be slips," Fear said.

There will probably be occasions where you do overdo it and fail at moderation, and that's OK - what's important is what you do next. Don't over-restrict and beat yourself up, and don't throw in the towel either.

When attempting to develop a healthy lifestyle that will keep your weight stable, it's important to think long term and know you're playing the long game.

You likely won't lose weight as quickly as you have done before, but if you're patient and don't give up, you'll get there - and won't regain it.

"You won't suffer the dramatic swings upward in weight in the fall or winter, when the accumulated sacrifice and restraint-turned-resentment used to attack," Fear said. "You'll have a healthier relationship with food, and set a more positive, body-loving example to everyone around you too."

Wishing you well,

Rachel

As a senior health reporter at Insider and a self-described fitness fanatic with an Association for Nutrition-certified nutrition course under her belt, Rachel Hosie is immersed in the wellness scene and here to answer all your burning questions. Whether you're struggling to find the motivation to go for a run, confused about light versus heavy weights, or unsure whether you should be worried about how much sugar is in a mango, Rachel is here to give you the no-nonsense answers and advice you need, with strictly no fad diets in sight.

Rachel has a wealth of experience covering fitness, nutrition, and wellness, and she has the hottest experts at her fingertips. She regularly speaks to some of the world's most knowledgeable and renowned personal trainers, dietitians, and coaches, ensuring she's always up to date with the latest science-backed facts you need to know to live your happiest and healthiest life.

Have a question? Ask Rachel at workingitout@insider.com or fill out this anonymous form. All questions will be published anonymously.

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