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Especially for teens, I feel that it is very hard to eat healthy. When we are with friends, its never lets go get a salad or maybe we should cut back on our calories. Its always what fast food place sounds the best right now; and that place is usually Chick-fil-A. But, as the pandemic rolled around, I wasnt able to see my friends hardly at all. Meaning I had more control over every meal I had. With a combination of my dads teaching and a strong desire to get shredded for the summer, I ate one of the healthiest diets imaginable.

Most people can agree that they want to eat healthy and get in shape. Well, now is the time to do so. You have so much control over what you eat right now and what you do during the day. With school being only a few hours long and sports being cancelled, now is the time to eat healthy and focus on getting in shape.

Jack, Desmond

At the start of quarantine everything was closed. Because gyms and other places to work out were closed, it was my responsibility to get myself moving each day. If you dont know, exercise creates happy chemicals in your brain, causing your mood (and health) to improve. When I wasnt working out as consistently, there was a steep decline in my mental health. I was just kind of sad all of the time and I felt drained. And so, I reached for food as a way to help me cope. It was nothing too extreme, I didnt have an eating disorder or anything, but that was my way of coping with what was going on. That cycle of not feeling great, then reaching for food, and then feeling worse, continued for a few weeks.

I was probably at an all-time low and I wasnt feeling great about myself. I began to start running to get myself into shape, and started cooking more often. My family assigned my siblings and I one night to cook dinner for the family, and I thought that was fun and almost therapeutic. And so, I got really into cooking for myself and in turn, started eating healthier. I try to pay attention to the foods I eat, but I never obsess about it, because I know that can lead to toxic cycles and patterns. I try to fit in fruits and veggies when I can, but I dont always get my five a day in.

Keener, Hoggard HS Wilmington, NC

Your diet is essential for many aspects of your life whether you realize it or not. And though Covid-19 has made it more difficult for many to have access to fresh produce and healthy food options it shouldnt be an excuse to not be educated how to eat properly and make good food decisions. In fact, Covid-19 was one of the reasons I chose to become vegetarian. I wanted to have more control over my diet and cook at home more. This provided the me with the opportunity, through trial and error to see how my diet affected my body and mind. I was astonished to find that by eating more fruits and vegetables I had more energy and I actually began to enjoy learning new recipes and cooking for myself. It also made me realize just how much Id been depriving myself of a very important part of any diet, fiber. And this is why I believe that its essential for people to think more deeply about what they chose to put into their body, because you only have one.

Jason J., Glenbard West HS Glen Ellyn, IL

This year my taste has changed in food, meaning my diet looks completely different from last year. I have cut all soda from my diet and replaced it with water. I have been eating healthier foods like salads, turkey, and chicken. The most important part to me about having not only a clean input of food but a good consistent exercise routine, without working out eating healthy has little impact.

Badr Abusalah, Palestine

As an athlete, I try to maintain a healthy diet and to be cognizant of what I eat and drink. While I certainly eat fruits, vegetables, and healthy grains, I also enjoy dessert, pancakes, and more everything in moderation! However, I do think that it is important to note the harm of perpetuating diet culture, especially in teens. Eating disorders are widespread and incredibly common, and putting too much emphasis on food itself can lead to unhealthy practices. Rather than focusing on eating healthy to look a certain way, we should promote the concept of eating healthy for just that: health. To make sure that teenagers are eating according to Ms. Carons recommendations, we should recommend tasty ways to eat fruits and vegetables (for instance, a healthy smoothie) and promote healthy eating to feel better, perform better in sports, and be ones best self, rather than for physical appearance.

Sarah Faz, Mountain View, CA

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What Students Are Saying About Healthy Diets, Wild Weather and the Consequences of Social Media - The New York Times

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Whenever you are recuperating from an illness, or are looking to gain your strength, it is advisable that you eat healthy. It is known that your diet plays a significant role in reducing the risk of many diseases, including cancer. Shweta Mahadik, a dietician at Fortis Hospital, Kalyan, advises that people, especially those undergoing treatment for cancer, incorporate certain fruits and vegetables in their diet so as to slow down its growth and reduce certain side-effects of treatment.

* Apples: Apples contain a variety of phytochemicals, including quercetin, catechin, phloridzine, and chlorogenic acid, which are major antioxidants. Apples are a good source of dietary fibre and polyphenol compounds that work with gut microbes to boost cancer-fighting defences. Many studies have found consumption of apples can lower the risk of estrogen receptor, which is the negative form of breast cancer.

* Oranges: Some citrus fruits, particularly tangerines and oranges, have anti-angiogenic and anti-tumor activity. It is noted that individuals who eat citrus fruit daily have a lower risk of certain cancers, including those of lung, colorectal, and stomach. Two flavonoids abundant in citrus fruits are nobiletin and ascorbic acid (vitamin C), which have been shown to inhibit the growth and spread of tumors.

* Cranberries: Cranberry contains ursolic acid and proanthocyanidins. Regular consumption of cranberry extract inhibits the growth of breast cancer, colon cancer, cervical cancer, glioblastoma, leukemia, lung cancer, melanoma, oral cavity cancer, prostate cancer, and renal cancer cell lines.

* Berries: Berries are a rich source of many nutrients such as vitamins A, C, E, carotenoids, folate, calcium, selenium, simple and complex phenols and phytosterols. Anthocyanosides and resveratrol are one of the most active antioxidants found in blueberries. These antioxidants have anti-cancer effects, including radical scavenging activity, activation of phase II detoxifying enzymes, and decreased proliferation and inflammation of cells. Resveratrol, which is also found in the skin of red grapes, has several health benefits. It also displays chemotherapeutic properties such as anti-inflammation.

The dietician suggests some ideas for improving your cancer therapy response:

If there is the loss of appetite:

Eat five or six smaller meals per day Start with a high-protein diet while your appetite is strongest Keep favourite high-calorie foods and beverages within easy reach Try to be as physically active as you can, to help stimulate your appetite

For nausea and vomiting:

Have small and frequent meals Eating foods and sipping on clear liquids at room temperature or cooler may be easier to tolerate Avoid high-fat, greasy, spicy, or overly sweet foods Avoid foods with a strong odour Sip on beverages between meals rather than with meals For vomiting, avoid eating until vomiting is controlled, then try sipping on small amounts of clear liquids such as broth or cranberry juice. It may also be beneficial to nibble on plain foods such as bread, khakra, crackers

For fatigue:

Try to drink plenty of fluids. Being dehydrated can make fatigue worse. Aim for at least eight cups of hydrating fluid each day unless advised to restrict fluids for another medical condition. Hydrating fluids include water, fruit juices, broth, soup, smoothies.

Diarrhoea:

Drink plenty of liquids such as water, fruit juices, soup broth, lemon water, black tea with lemon Eat small amounts of soft, bland foods Include water-soluble foods such as bananas, apple, oats in your diet

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Add these foods to your diet to beat cancer - The Indian Express

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If you want to eat to be heart healthier, starting today, stock these foods and eat them daily, since each one has provenbenefits thatwhenadded into a whole-foods, plant-based diet and eaten regularly over timewill help lower your cholesterol,reduce chronic inflammation on a cellular level, and increase your energy, by delivering nutrients in a fiber-filled package.

When you eat a mostly whole-food, plant-based diet, your body begins to run more smoothly, burn fat faster, and feel less sluggish than if you eat a diet high in animal fat, processed food, and simple sugars. To be heart healthy in the future and feel great now, add these 8 foods to your daily diet, according to Dr. Loretta T. Friedman,founder ofSynergy Health Associates.

Dr. Loretta, as she asks her patients to call her,has been in clinical practice for over 25 years, having once served as a nurse in a transplant center and later opening her chiropractic practice in 1994. She has a masters degree in nutrition and is an expert in womens health. Dr. Lorettatreats patients seeking help with metabolic detoxification, anti-aging, and lymphatic drainage. In an interview with The Beet last fall, Dr. Loretta explained that her inspiration for helping people improve their dietsstarted when she was a nurse andshe witnessed first-hand whatcleaning up one's diet can do to overall health and wellbeing.

When she was an OR nurse, workingin cardiothoracic surgery, open-heart surgery, and kidney transplants out at UCSF San Francisco, she witnessed the dramatic health changes that occurred when patients drastically changed their diets.Cleaning up your diet, before you get sick is the best form of medicine since an ounce of prevention is worth a pound of cure. Here are Dr. Loretta's top 8 foods to eat to be heart-healthy now and later.

Strawberries, blueberries, blackberries, and raspberries are jam-packed with important antioxidants that play a central role in heart health.

Blueberriesare also rich in nutrients likeVitamin K, which is also great for prostate health,

Raspberries are full of fiber. A quartercup of organic raspberries has the equivalent amount of fiber as 6 bran muffins, which helpsto reduce cholesterol. Berries as a whole protect against the oxidative stress and inflammation that contribute to the development of heart disease

Leafy green vegetables, like organic spinach, kale, and collard greens are well-known for their wealth of vitamins, minerals, and antioxidants. Their phytochemicals are linked with cardiovascular benefits.

High levels of Vitamin K in green leafy vegetables like spinach and kale is good for heart health. A study hasshown that deficient amounts of Vitamin K can lead to a condition called left ventricular hypertrophy(LVH), which is an enlargement of the left ventricle of the heart, even among young people, putting them at increased risk of heart disease.

Common types of whole grains include quinoa and kaniwa which are low on the inflammation scale, meaning eating them actually helps fight chronic inflammation in the body, which occurs on a cellular level, making it a silent symptom that can lead to high blood pressure and other diseases.

All other (non-whole) grains are high on the inflammatory scale, so don't confuse quinoa or brown rice with cereals that use the word "grains" on the box, but are overly processed and full of added sugars.

Some people stay away from avocados because they're high in fat, but in fact, avocadosare an excellent source of heart-healthy monounsaturated fats, which have been linked to reduced levels of cholesterol and a lower risk of heart disease. Eating an avocado a day may even help your body burn fat as fuel. (Fats can be confusing, since saturated fat, found in animal products like meat and dairy, is unhealthy and is the precursor to high cholesterol, and clogging of the arteries (or plaque blockages.) The opposite is true of many plant-based fats, which are either mono- or poly-unsaturated fats, and which offer your body healthy calories and fuel without sticking to the inside of your blood vessels. So enjoy avocados, nuts, olives, and seeds, all of which contain healthy fats.

If you don't eat fish because you are taking a fully plant-based approach, then you can still get your Omega-3 Fatty Acids from flax seeds, which areloaded with omega-3 fatty acids. There is a mountain of research showing that Omega-3 helps counter-balance the junk food and chemicals that get broken down into Omega 6s in the body.

So while you need a range of healthy fats, the one you're least likely to already be getting from food is Omega-3, which has beencredited as reducinginflammation and helping boost brain health

Walnuts are a great source of fiber and micronutrients like magnesium, copper, and manganese, which help your body function at its optimal level. Walnuts alsocontain Omega-3, a natural anti-inflammatory in the body. Research shows that incorporating a few servings of walnuts in your diet can help protect against heart disease.

In a large study on nuts and health, researchers looked at the dietary habits of 210,000 health professionals and found that people who ate one ounce of nuts five or more times a week had a 20% lower risk of coronary heart disease. Walnuts are also good for brain health.

Multiple studies have also found that eating beans can reduce risk factors for heart disease. Beans contain resistant starch, which resists digestion and is fermented by the beneficial bacteria in your gut. According to some animal studies, resistant starch can improve heart health by decreasing blood levels of triglycerides and cholesterol.

Alllegumes reduce the risk for heart disease and high blood pressure, according to areviewpublished inAdvances in Nutrition. People who ate the mostbeans orlegumeshad 10 percent lower rates ofheart disease compared to those whoate the least amount of beans.

Dark Chocolate is rich in antioxidants, especially flavonoids, which can help boost heart health. Eating a little bit of dark chocolate a day appears to reduce blood pressure, according to the Cleveland Clinic. And one study out of Finlandshows that dark chocolate may reduce strokes, while anotherDutch study found that eating 6 ounces of dar cocoa powder a week lowered the risk of irregular heartbeat. So, finish your meal with a small square or two of the purest dark chocolate you can find.

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The 8 Foods to Eat to Prevent Heart Disease According to a Doctor - The Beet

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FAO Director-General highlights the need to step up joint efforts to make agri-food systems more inclusive, resilient and sustainable to meet the Sustainable Development Goals

8 February 2020, Rome - The 47th Session of the UN Committee on World Food Security (CFS) has kicked off today with a call to step up joint action towards a comprehensive transformation of global agri-food systems, in order to make them more inclusive, resilient and sustainable, as well as to tap their potential to contribute to the fight against poverty, hunger , all forms of malnutrition, and inequality.

According to the FAO latest estimates, hunger is on the rise with nearly 690 million being chronically undernourished and up to 130 million more being added because of COVID-19. Two billion people consume low quality diets that cause micronutrient deficiencies and contribute to diet-related obesity and non-communicable diseases. More than 3 billion people have no access to healthy diets.

Speaking at the CFS opening session, FAO Director-General QU Dongyu noted that the COVID-19 pandemic maypush some 100 million people into extreme poverty and many more into chronic hunger and malnutrition. He also stressed that unsustainable agri-food systems continue to put pressure on natural resources, biodiversity, the environment, and climate.

Stressing that the pandemic has prompted the global community to rethink the way food is produced, processed and consumed, Qu urged all partners "to work together in harmony and solidarity to make agri-food systems more inclusive, resilient and sustainable." To this end, he highlighted the crucial role CFS plays by promoting policy convergence and coherence.

"As the host of the CFS Secretariat and one of its funders, FAO strongly values the Committee's potential, as a unique global platform for multi-stakeholder engagement, in the fight against hunger and malnutrition," he said.

CFS instruments

The Director-General also noted the importance of translating CFS products and recommendations into concrete action on the ground, at regional, country, and local levels, which requires the strong engagement of all stakeholders, including governments, civil society and the private sector.

"This means integrating the CFS policy frameworks, as appropriate, into national dialogues, legislative frameworks, as well as national, regional and global development efforts," he said, alluding to the CFS Guidelines on Land Tenure, the CFS Principles for Responsible Investments in Agriculture and Food Systems , the Framework for Action for food security and nutrition in protracted crises and the CFS Voluntary Guidelines on Food Systems and Nutrition, which are expected to be endorsed on Wednesday.

Qu highlighted that all CFS products should always rely on clear science and evidence and stated that FAO is ready to support the Committee on the main topics in its agenda for 2021: reducing inequalities, youth engagement and data systems.

New FAO

The Director-General also spoke about the fundamental transformative action FAO has taken over the last 18 months to refocus its efforts in alignment with the Organization's original mandate to eradicate hunger and poverty.

As an example, the Director-General pointed to the FAO's evidence-based, country-led and country-owned Hand-in-Hand Initiative, which aims to accelerate agricultural, transformation and sustainable rural development, accompanied by its state-of-the-art digital tools, including the Hand-in-Hand Geospatial Platform, the Data Lab for statistical innovation and Earth Map.

Among other notable developments, Qu cited FAO's holistic COVID-19 Response and Recovery Programme, which harnesses science, technology, data, human enterprise and creativity; as well as the Organization's recently introduced new Strategy for Private Sector Engagement to enhance strategic partnerships towards achieving the Sustainable Development Goals.

"We strongly believe that accelerating and scaling up science, technology and innovation is key to meeting the aspiration of transforming our agri-food systems and moving towards achieving the SDGs, especially SDG1 (No poverty), SDG2 (No hunger) and SDG10 (Reduced inequalities)," he said.

The Director-General also welcomed nine countries who have recently joined the CFS, namely Croatia, Djibouti, Honduras, Latvia, Maldives, Moldova, Saint Lucia, Saint Vincent and the Grenadines, and Ukraine.

Other speakers

During the opening session, UN Special Envoy to the UN Food Systems Summit Agnes Kalibata delivered a message on behalf of United Nations Secretary-General Antnio Guterres in which he underscored that 2021 would be pivotal for achieving SDG2 (eradicating hunger) as food security and nutrition were the most pressing development, security and human rights issues of our time.

He called for fundamental systematic change to address hunger, sustainability and malnutrition while respecting human rights, alleviating poverty and supporting inclusive and sustainable development for all which he said were core to his thinking behind the Food Systems Summit later this year in New York, and the pre-Summit in Rome in July. "The Committee on World Food Security has an important role to play in this Summit, from the reports of its High-level Panel of Experts, to the policy convergence products," Guterres added.

For his part, CFS Chair and Permanent Representative of Thailand to the UN Agencies in Rome, Thanawat Tiensin, stressed that the work of CFS has never been more relevant than before, as the Committee can provide evidence-based policy guidance to overcome current challenges and uncertainties ahead. He added that the UN Food systems Summit 2021 in September would be an opportunity to build on this momentum.

President of International Fund for Agricultural Development (IFAD) Gilbert F. Houngbo referred to the current pandemic as the wake up call to address the multiple complex challenges facing food systems and underlined the need for making them more resilient and responsive to the needs of consumers and producers alike.

In his video address, Executive Director of the World Food Programme (WFP) David Beasley said that the combined effects of climate change, conflict and now the COVID-19 pandemic have caused a lot of damage on affected communities around the world, stressing the vital role CFS must play to address this global humanitarian crisis while pledging his support to the Committee's critical work.

The Chair of the CFS High-Level Panel of Experts (HLPE) Steering Committee Martin Cole presented the key outcomes of the HLPE's new report on "Food security and nutrition: building a global narrative towards 2030". The report is based on the analysis of food security and nutrition concepts, outcomes, drivers and critical policy directions that are vital for meeting SDG 2 targets and the entire 2030 Agenda.

He noted that according to the report we are not on track to reach the Agenda 2030 underlining that business as usual will not be enough while pointing to the need for a transformative change to our food systems.

About CFS47

CFS is the foremost inclusive international and intergovernmental platform for all stakeholders to work together to ensure food security and nutrition for all.

The 47th session (8-11 February) comes against a background of the unprecedented challenges posed by the impacts of the current COVID-19 pandemic on our food systems and livelihoods of millions of people worldwide.

During a four-days long session, the Committee is expected to endorse new Voluntary Guidelines on Food Systems and Nutrition, resulting from an inclusive multistakeholder negotiation process, and informed by the scientific input of the CFS High Level Panel of Experts and a Technical Task Team from among the CFS Advisory Group constituencies.

These guidelines will serve as a significant reference point for countries and others in their efforts to eradicate all forms of hunger and malnutrition by utilizing a "food systems" approach. The guidelines will also be an important contribution to the UN Food Systems Summit scheduled to take place in September this year.

The Committee will also initiate work to develop new Voluntary Guidelines on Gender Equality and Women's Empowerment as related to food security and nutrition.

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Committee on World Food Security kicks off calling for comprehensive transformation of agri-food systems - World - ReliefWeb

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Consumer trends worldwideare increasingly shifting towards a plant-based diet, whetherthat be limiting meat or setting aside animal products altogether. The market is changing, and Unilever is determined to cash inand explore the spike in plant-based food. The company tooka strategic stance by making it a priority to follow the rapidlygrowin trend and adoption of plant-based diets across every country. Unilever CEO Alan Jope admitted that the trend would bea smart movefor the company,citing that every single country in the world is shifting towards more plant-based diets.

The CEOs announcement marks a greater movement that companies worldwide will need to follow the trend to stay afloat. The amount of plant-based consumers continues to grow every day, leaving companiesto decide how to best capture customersgiventhe new dietary demands.

The fast-growing trend is motivating companies like Unilever to start prioritizing plant-based food options. The company group set its annual global sales target at 1 billion for vegan products by the year 2027. This action by the company could encourage more and more largescale food companies and operations to do the same.

As youll know there is a secular trend toward us all eating a little more of a plant-based diet and we see all our vegetarian and vegan offerings growing very quickly, Jope said, sharing his optimism for the companys new strategy. The first thing were concerned to do is to make sure that our big brands like Knorr and Hellmann's have got attractive plant-based offerings. So thats really the main course.

The executive pointed out how unbelievable it was that the company has been able to successfully launch dairy-free Ben & Jerrys ice creams and a vegan Magnum frozen dessert. The success of those products showcased toUniliver the true demand and potentialin the plant-based industry. The profitability of these products does not just have the company celebrating, but the consumer as well: Plant-based eaters can expect to see a surge of products on both grocery shelves and in restaurants.

Well continue to roll outThe Vegetarian Butcher into more place both in retail and in partnership with our quick service restaurant partners, Jope continued.

Unilever is not stopping there: The company has recently invested $94 million into a food innovation center at Wageningen University in the Netherlands. The center plans to work with Unilever to develop new plant-based products and create sustainable food packaging. This investment comes after the company started working with biotech start-up Algenuity to develop vegan substitutes for eggs in products like mayonnaise, baked goods, and pasta. Eggwhites seem to be the hardest ingredient for plant-based products to leave behind, so the startup is working with microalgae as a viable replacement.

Unilevers move signals to the consumer that companies are now needing to meet the demands of this inexorable trend. The plant-basedcustomer's impact is rippling worldwide, causing a complete shift for the food industry. You can expect to see new plant-based products from the many brands in Unilever's portfolio cropping up on store shelves in the next few years.

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CEO of Unilever: "Every Country is Shifting Towards Plant-Based" - The Beet

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LUBBOCK, Texas Theres a lot that goes into being healthy, and according to a recent WalletHub study Lubbock has some work to do. Using data from the U.S. Census, Bureau of Labor Statistics and a variety of other sources, Lubbock was found to be the 10th most unhealthy city in the country.

The study used metrics based on health care, hospital quality, diet health, access to walking trails, number of gyms per capita and a variety of other similar factors.

Although it can be challenging to stay healthy, its very important particularly staying hydrated.

You cant grow muscle and you cant lose fat without enough water and protein, said Amy Davidson, Manager and Team Captain at Powerhouse Nutrition. And so many men and women dont consume enough for their muscle growth.

As a team captain at Powerhouse Nutrition, Davidson explained that eating three, well-rounded meals a day is crucial for maintaining your general health. Even if youre going out to eat, ask about their healthy options, she said.

Weve got a lot of great, healthy restaurants and the ones that dont specialize in it have a lot of healthy options at their restaurants, so ask the waitress or waiter, said Davidson.

Some of the biggest struggles people face when trying to become healthier is dieting, Powerhouse Nutrition explained.

I think a lot of people too also think of dieting as just restraining a lot of things, said Colton Shackelford, also a manager at Powerhouse Nutrition. We try to get people to understand the dieting side of things, and that means just eating things in moderation and eating things at a healthier rate.

Maintaining good health also means keeping up with mental health and annual check-ups two things offered at Covenant Medical Center.

Annual wellness visits are very important, said Kim Beierschmitt, Manager of Ambulatory Care Management at Covenant Health. If they can keep the annual wellness visits, then maybe problems could be identified sooner rather than later, that would prevent some of the health issues from arising later on.

Experts said drinking at least a half gallon of water, getting some exercise and eating three meals a day is important for anyone trying to stay healthy.

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Study ranks Lubbock in top 10 least healthy cities nationwide - KLBK | KAMC | EverythingLubbock.com

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Februarys a great time to focus on your heart. For one thing, theres Valentines Day. and for another, since 1964, February has been designated as American Heart Month to place a public health emphasis on cardiovascular disease education and prevention. There is certainly a genetic component involved when it comes to heart health, but many lifestyle factors can influence ones probability of developing cardiovascular issues. One of the most significant modifiable factors is nutrition.

Cardiovascular disease is the leading cause of death in the United States and represents almost 30 percent of deaths worldwide. Atherosclerosis and hypertension are two of the most common conditions classified within cardiovascular disease.

Atherosclerosis is an inflammatory condition that contributes to major incidence of cardiovascular episodes and mortality. It is characterized by the build-up of cholesterol, fat and other molecules in the arteries that results in plaque formation. Excessive calorie intake and inadequate physical activity can contribute to the release of inflammatory molecules that causes fat and cholesterol to penetrate and harden into arterial walls -- creating plaque. As more plaque accumulates over time, blood flow can be restricted and cause cardiovascular episodes. Symptoms can go undetected for a long time, which is why it is important to practice preventative measures through diet and lifestyle.

MORE FUEL UP: Want to reduce inflammation? Try the Mediterranean diet.

In addition to nutrition, high total cholesterol, low HDL-cholesterol, high LDL-cholesterol, being sedentary, a diagnosis of type 2 diabetes, or hypertension may also contribute to atherosclerosis. Hypertension is the scientific diagnosis for a high blood pressure reading above 140/90. According to the Centers for Disease Control and Prevention, one in two Americans has hypertension, yet only one in four have it under control.

The DASH diet was created as an eating pattern to tackle the high incidence of hypertension diagnoses. DASH stands for Dietary Approaches to Stop Hypertension, and research has shown the eating pattern alone was the only intervention to decrease blood pressure in patients with both high and normal blood pressure. The typical Western diet is high in plaque-promoting fats and refined carbohydrates with low nutrient density. Compared to the American Diet, the DASH eating pattern emphasizes intake of whole grain carbohydrate, a mixture of plant and animal-based proteins, and is much higher in fruits and vegetables. Today, the Mediterranean Diet is studied and promoted as a well-rounded expansion of the DASH eating pattern to improve blood pressure and cardiovascular measures. Here are a few specific nutrition recommendations for optimal heart health.

Aim for moderate carbohydrate intake from plant-based sources and grains: Carbohydrate is the main source of fuel for both the body and brain; therefore, we absolutely need some carbs on all of our plates. In addition to being our primary energy source, plant-based carbohydrate such as fruits, vegetables, beans and legumes are high in fiber as well as micronutrients that can lead to better arterial function and blood flow. A prime example is polyphenols, the most abundant dietary antioxidants found in plant-based foods. Whole grains like oats and barley contain polyphenols and a type of soluble fiber called beta-glucan, which has been shown to limit cholesterol reabsorption, lowering blood markers of LDL, or bad cholesterol. Thinking about trying the low carb, keto diet? Think again. Research shows that low carbohydrate intake can have a negative effect on cardiovascular measurements in the blood and can exacerbate plaque formation. Aim for a fist-sized serving of plant-based or whole grain carbohydrate on your plate at each meal.

Limit refined and processed foods: These foods are typically low in fiber, low in overall nutrients, and high in sodium. Reducing sodium intake has been shown to lower blood pressure in those with high and normal blood pressure readings. In addition to contributing to the flavor of food, sodium is used as a preserving agent to extend the shelf life of packaged foods, commercially baked pastries and some canned foods. The sodium content in canned foods can be easily decreased by draining the liquid from the can and rinsing the food under water to shake off the salt. Its recommended that sodium intake is less than 2,300 mg per day, which equates to about 1 teaspoon of salt. If you are someone who exercises frequently and sweats heavily, sodium should not be as much of a concern for you.

MORE FUEL UP: Worried about your blood sugar and diabetes? Add peanuts to your daily diet.

Replace trans fats and saturated fats with unsaturated fats: Like protein and carbohydrate, fat is the third macronutrient vital for nutrient absorption and to protect your heart and brain. People often believe that lowering cholesterol through food translates to lower blood cholesterol values. However, this is not the case for the majority of the population! Dietary fat is actually a more influential nutrient than dietary cholesterol when it comes to improving cholesterol. Bad fats refer to trans fats and saturated fats found in commercially baked foods, processed or cured meats, coconut oil, butter, margarine, vegetable shortenings and desserts like ice cream. We want to limit trans and saturated fats, which raise LDL by carrying cholesterol toward your heart. Good fat is found in protective unsaturated fats such as nuts, seeds, olive oil, oily fish, peanut butter, almond butter and avocado. Swapping trans or saturated fats for unsaturated fats has been shown to have a positive effect on lowering markers of cholesterol and improving heart health.

Focus on your overall eating pattern rather than a single nutrient: When I work with a patient aiming to improve heart health and/or lower cholesterol, I find there is typically a fixation on a single nutrient or food, like the cholesterol in eggs or salt in deli meat. Rather than hone in on increasing or supplementing a specific nutrient, emphasis should be placed on maintaining a well-balanced dietary pattern complemented by a variety of nutrients.

Major organizations like the American Heart Association and the National Institute of Health recommend an integrative approach for cardiovascular health that addresses diet, increasing physical activity, low to moderate alcohol consumption, stress management and limits smoking.

Use these nutrition habits to prioritize your heart health this month, and every month.

Emma Willingham is a registered dietitian who practices in an outpatient hospital clinic and through her private practice, Fuel with Emma. Willingham specializes in sports-performance nutrition, weight management and nutrition counseling, and aims to promote a resilient relationship between food, mind and body. You can find her on social media at @fuelwithemma.

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Worried about hypertension? Here's what to eat to keep your heart healthy. - Houston Chronicle

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Dieticians at Wayne Memorial Hospital said part of the reason why Brady dominates on the field is his diet.

HONESDALE, Pa. Tom Brady made history with the Tampa Bay Buccaneers after facing off against the Kansas City Chiefs in the Super Bowl.

He has the most Super Bowl wins ever, taking home his seventh ring.

Brady even bested Chiefs quarterback Patrick Mahomes, who is 18 years his junior.

The 43-years-old's play is inspiring much younger gym-goers like Matt Santiago at Designer Body Works in Honesdale.

"When I'm 43, I hope I still look like I do now, just like him! The more I work out, the more I feel better," Santiago said.

Dieticians at Wayne Memorial Hospital said part of the reason why Tom Brady dominates on the field is his diet.

"He cuts out really a lot of things. It's gluten-free. It's dairy-free. It's organic," Wayne Memorial Hospital Clinical Nutrition Manager Barbara Griggs-Pratt said.

In other words, it's restrictive. Brady calls his dietthe TB12 Method. It's named after him and the number on his jersey. It's heavy on fish, vegetables, and lots of liquids. It cuts out sugar and caffeine. Brady doesn't even drink coffee.

"Most people would find this kind of diet to be very exclusive and difficult to follow; to his credit, he has his very own chef to help him follow that diet, so that makes it a little easier," Griggs-Pratt said.

"I would love to do it. It just takes a lot of dedication," Santiago added.

If you can't go full TB12, dieticians suggest a Mediterranean diet. It focuses on seafood, vegetables, and whole grains. It avoids processed meats and sugary drinks.

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Winning the Super Bowl at 43, how does Tom Brady do it? - FOX43.com

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The connection between cooking and health goes back at least as far as1893, but the concept of culinary medicine didnt become widespread in the world of medical education until the last decade, including a growing program at UT Southwestern.

According to the Global Burden of Diseasestudypublished by the Journal of the American Medical Association, the No. 1 cause associated with US morbidity and mortality was a poor diet. The No. 4 cause was obesity. Sectors of the medical industry are beginning to put their money where their mouth is in recognition of nutritions importance. Physicians can prescribe certain foods that can be paid for with insurance for patients with chronic conditions such as diabetes and can create medically-tailored meals for patients with HIV to reduce healthcare costs down the line.

Dr. Jaclyn Albin is an internist and pediatrician at UT Southwestern and the associate program director for the internal medicine/pediatrics residency program. She directs theculinary medicineclasses to first-year medical students at UTSW, one of 55 residency programs nationwide that use the curriculum. I felt that my students and residents were lacking in their ability to help people make lifestyle changes, she says. I noticed that they wanted to help their patients, but the advice that physicians are trained to give around lifestyle change is Eat less and exercise more, which clearly doesnt work.

Albins husband and oldest child have celiac disease, and the adjusted diet they required helped solidify the connection between health and food, but she realized along the way that there was still much to learn Professionally, I dont feel fully equipped to provide what my patients need, and my students and residents dont either, she thought at the time. [Physicians] cant articulate any formal curriculum around nutrition.

In 2015, she launched the Culinary Medicine Program at UTSW with her partner, dietician Milette Siler. The program allows students to take classes in the teaching kitchen on campus, with meals designed to be straightforward, nutritious, and delicious. If they are too complicated or dont taste great, they are unlikely to be adopted for future use.

The class is intended to impact the students health and wellness during a time of increased physician burnout and give the doctors an understanding of and passion for culinary medicine that they can one day pass on to their patients. Culinary medicine can be taught to anyone. It can be taught to anyone whos lay or a health professional, Albin says. Theres not a person to whom its not relevant. If theyre able to eat and prepare food, then its relevant to them.

Since its launch, the class has been an immediate success, with many more requests than spots in the class. During the pandemic, the course went virtual, and students cooked in their homes. The program has also hosted groups like the Southwestern Medical Foundation and the Cary Council, who help support UTSW with financial support. Dr. Albins Culinary Medicine program is just one cutting-edge segment among many areas of science-backed research changing the landscape of medical innovation in Dallas, said Cary Council chair Amanda Eagle George via release.

The program has also expanded to teach physical therapy and physicians assistant students. Providers need to work in teams with nutritionists, dietitians, and nurses to have a meaningful impact. Culinary medicine has the opportunity to build inter-professional collaboration in a way that healthcare is not always doing a good job of, Albin says.

She hopes the program can help physicians break their focus on weight and what to avoid and instead encourage whole grains, low-fat protein, fruits, and vegetables and give them tools to prepare these foods. Lifestyle change and forming new habits will have a longer-lasting impact than trying to avoid unhealthy foods. We are working with our patients on how they can reframe the conversation to be what good stuff can we practically get into your diet thats not currently there, and let the good naturally push out some of the bad, Albin says.

In addition to the impact on future generations of physicians and their potential patients, Albin wants to take the program to patients who need it. Themedical development at Red Birdcould host culinary medicine programming for underserved communities in the area. Still, Albin recognizes that she is only part of a puzzle of social determinants of health that include transportation, education, and access to healthy foods in neighborhoods that are oftenfood deserts. Providing access to healthy food is just as important as the skills to cook it, and Albin hopes her program can be part of the solution. The average physician in a clinic isnt thinking about how a patient with low food security cant just go home and cook kale and hope everybody eats it when they might just have enough resources to feed their family for the month, Albin says. We have to combine strategies for nutrition, education, food access so that we can solve some of the issues that drive chronic disease.

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The Food as Medicine Movement Is Gaining Momentum in Dallas - D Healthcare Daily

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Allie Egan couldnt figure out what was going on with her skin and she was beyond frustrated.

As a student at Harvard Business School in 2014, Egan had developed dry, flaky patches on her face.

After a dermatologist couldnt offer any solutions, Eganwent down a Google rabbit hole; she tried all sorts of suggested remedies she found online, including an elimination diet for her skin, at one juncture, even not using face wash when she showered.

Sometimes it would get better, said Egan, who earned her undergraduate degree from the University of Virginias McIntire School of Commerce, but then it would rear its ugly head again.

It wasnt until three years later that Egan while having fertility issues as she tried to start a family with her husband finally figured out what was wrong. She was diagnosed with Hashimotos thyroiditis, an autoimmune disease in which the thyroid gland is gradually destroyed.

One symptom of the disease: Problems getting pregnant and maintaining pregnancy.

Another: Dry and patchy skin.

Suddenly, everything Egan had been experiencing all the pain, all the anger, all the helplessness, all the disappointment made perfect sense.

I was like, Holy [cow]! said Egan, who suffered two miscarriages during a 2-year span. I realized it was crazy. I had been trying to figure out the answers to my own health problems and didnt have the tools and resources despite seeing a doctor.

I believe that if I had known about my thyroid and autoimmune condition earlier, I would have been able to seek treatment earlier and not had to endure nearly as much of the suffering as we did.

Eventually, Egan was prescribed proper medication, became more cognizant of the food she was eating she went gluten-free and wound up giving birth to a son, Cooper, last August.

Along the way, Egans skin returned to normal.

It was during the painful process that Egan the former CEO of global lifestyle brand Cynthia Rowley, who had also worked at cosmetics behemoth Este Lauder had an idea: What if she could give people like herself the tools to get to the bottom of their own skin issues?

I was inspired to create a company, brand and platform that helps to empower women to understand more about their specific skin and bodies, she said, and hopefully not have to go through what I did.

In early 2020, Egan launched Veracity, a skin care company that provides customers with at-home testing to gather data about the current state of their skin and health and offers products based on unique biofactors.

Instead of relying on things like age, skin type or race to determine a skin care routine, Veracity uses, well, science.

The company has a medical advisory board that includes experts across dermatology, obstetrics and gynecology, endocrinology, functional medicine and nutrition.

I see us as being at the intersection of skin care, health care and wellness, Egan said.

Veracity customers receive test kits, then ship a saliva sample back to scientists, who analyze it for six biomarkers that have been tied directly to skin health.

From there, Veracity creates a report on the biomarkers, detailing what they mean specifically to a persons skin and overall health.

Veracity provides skin care product recommendations, as well as actionable insights into other areas of health, including diet and exercise.

We are not a personal trainer or a dietitian, Egan said, but I think its important not to treat skin in a vacuum, but holistically. I dont believe in general or unachievable wellness proclamations. So, for example, we give you diet recommendations that are about adding discrete things and will provide your body nutrients it might be lacking, such as eating two brazil nuts a day.

This month, Veracity began selling its Skin + Health test kits in advance of a line of skin care products it plans on making available in June.

Egan said Veracitys mission is to shed light on whats actually going on inside peoples bodies so that they can make the best decisions for themselves, based on real data.

Egan knows as well as anybody how crowded the skin care space is, but feels Veracity is unique.

In a way, we have lots of competitors, but in another way, nobody is doing what were doing, she said.

The way I think about it is there are a bunch of brands talking about personalization within skin care, but theyre all doing it on kind of like this quiz basis. They send you a quiz or theres something on their website that asks, What type of skin do you have? and What zip code do you live in? To me, it relies on self-diagnosis.

But the whole point of wanting personalization is because you dont know and need assistance with that. So we are really the only ones in any way, shape or form who are using real objective data and testing in the skin care space, which is super exciting.

Egan grew up in suburban Philadelphia. While at UVA on a summer abroad trip with a McIntire course taught by associate professor William Wilkerson, she met her future husband, Jim.

Jim Egan remembers the exact moment they met at a Heathrow Airport gate.

While they didnt begin dating until the spring semester of their fourth year, they became good friends.

We had a lot in common, Jim Egan said, and got along very well.

After graduating in 2008, Egan whose maiden name is Biggar moved to New York for what she thought would be a career in finance. She did a summer internship at Bear Stearns and planned to work there full-time until the financial crisis struck.

She ended up working with a small financial consulting firm before moving on to investment bank Greenhill. While there, she realized she liked the consumer end of things. Subsequently, she went on to take a position focused on consumer retail at private equity firm Catterton (now L Catterton).

I was looking at both new investments, as well as really working closely with our existing ones and helping CEOs and founders build and accelerate their businesses, Egan said. Thats what led me to my sort of a-ha moment of wanting to change careers and go more toward the brand-operating side.

At Este Lauder, she learned the ins and outs of the beauty and skin care industry by heading up three brands: Clinique, La Mer and Origins.

Then, as CEO of Cynthia Rowley, she helped take the business from a wholesale licensing distribution business model to a direct-to-consumer model.

Last year, Egan, buoyed by her personal experiences and feeling like she had a good handle on the skin care landscape decided she wanted to go out on her own.

UVA alumnus Scott Law, the general partner of venture capital firm Meridian Street Capital, was Veracitys first investor.

I've known Allie for over a decade and shes on a small list of folks whomI would fund, no questions asked, Law said. When I wrote the first check, I did just that. At the time, she just had a vague sense of direction and that was enough for me.

Allie is one of the most determined and hardest-working people I know.

At a McIntire event, Egan met fellow McIntire alumna Nancy Twine, the founder and CEO of Briogeo Hair Care, and the youngest African American to launch a product line atSephora. The two hit off it off, with Twine choosing to invest in Veracity shortly after.

So much of what you see on the outside manifests from whats happening on the inside, said Twine, when asked what she likes most about the company. Veracity has the potential to disrupt customized skin care with insightful wellness and health knowledge that drives bespoke skin care solutions rooted in clean and efficacious ingredients.

Egan cant help but shake her head when she thinks about her past skin struggles.

If I had known in 2014 what my issue was, I dont know if I would have had to go to fertility treatments and this whole rigmarole, she said. I might have been able to understand what my issues were and get them under control naturally.

I think that applies to the fertility space, but then so much more even beyond that. People only find out things are a problem when theyre a big problem. So if you can use your skin as a sign of your health, you can make more proactive change much earlier.

An avid runner who has qualified for the Boston Marathon multiple times, Egans strength, determination and drive are what makes her truly special, according to Jim Egan.

It was a very trying and difficult number of years, said Egan, the co-head of securitized product strategy at Morgan Stanley. To be where we are now I couldnt be more proud of her. I couldnt be more completely blown away by what shes been able to accomplish.

Allie Egan said launching a business during a global pandemic has had its challenges, but the flip side is that it has allowed her to work from home and be with Cooper, who recently turned 5 months old.

Hes a mini-perfectionist, like his mom probably, Egan said with a laugh. Hes a pretty easy baby. Hes fun-loving. He thankfully started sleeping through the night at 11 weeks so we got really lucky there. And he wears lots of UVA gear, as you can imagine.

Egan said the joy of motherhood has been everything she envisioned.

I dont even know how to summarize it, she said. For all of these other things that Ive done in life and achieved, this is just the best one and it just keeps getting better as he grows up and becomes his own little person. Im just so happy.

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Joy and Pain: Alumna's New Skin Care Company Born Out of Tough Times - UVA Today

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