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If you're looking to shed some weight, you'll need the right set of tools, which includes practical diet tips, workouts that get your heart pumping and build muscle, and a positive attitude to get the results you're looking for. We know, it sounds like it can be a lot to take on, which is why you want to start out with easy weight-loss hacks.

Luckily, there are a couple of simple and effective ways to lose weight that dietitians recommend for a safe and healthy weight loss journey that can provide sustainable changes long-term. No "fad diet" tricks here, where you might lose those pounds quickly but then gain them back again (or even some extra pounds too, due to a shift in metabolic burn or eating habits!).

Check out these super easy weight-loss hacks so you can implement them into your daily lifestyle right now, and get your journey started. And while you're making changes, here are The 7 Healthiest Foods to Eat Right Now you should add to your diet.

Don't go into starvation mode once nighttime hits, thinking you're saving your calories and eating fewer overall. That's just not how it works!

"Not eating enough during the day often causes people to eat excess calories at night, often from processed snacks that are high in calories and sugar," says Maggie Michalczyk, MS, RD. Plus, choosing not to eat can slow your metabolism during the day. And it's obviously harder to burn off calories while you're sleeping compared to when you're able to move about when you're awake.

Simply putyou're going to want to prioritize getting enough sleep in order to have greater success losing weight.

"Sleep is a not so secret weapon when it comes to weight loss," says Michalczyk. Research has shown that lack of sleep can contribute to obesity, too.

"Fewer ZZZ's can cause [you] to feel hungrier and crave carb-rich foods because the body is craving quick energy," she adds.

"Restaurant portions are often much bigger than we would serve ourselves at home, containing more calories, sodium, and sugar," says Michalcyzk.

One study found that people who eat more meals at home consume about 200 fewer calories during meals than those who eat out on a regular basis. Commit to cooking most nights of the week when possible!

And for some meal inspiration, here are 150+ recipe ideas that get you lean for life.

"Place healthy snacks where you can see them and less healthy snacks out of sight, as our environment plays a large role in the choices we make," says Michalczyk. One study actually compared the consumption of apples and popcorn based on proximity and found that subjects actually ate whichever food was closer to them. So clearly, it's a better idea to keep the healthy stuff in an easily accessible location.

Time to say cheese! It's a solid idea to track your weight loss progress with pictures to see the changes, as opposed to just going by the scale.

"One study found that people who took routine photos of themselves as they were trying to lose weight were more likely to finish the weight loss plan vs. the group that didn't take pictures," says Michalczyk.

Using smaller-sized plates may lead to greater weight loss considering those that eat on smaller dishes have reported greater satiety, and as a result, lower caloric intake.

"We have a tendency to eat everything on our plate, so use a smaller plate for smaller portions," says Ilyse Schapiro MS, RD, CDN.

"Prioritizing your water intake is an easy and effective way to stay hydrated, and speed up weight loss," says Schapiro.

Studies show that individuals who increased their daily water intake and replaced caloric beverages with water, as well as drank water before meals, showed greater weight loss achievement than those who did not adapt such drinking habits.

When you're in the mood for something other than water, go ahead and sip on some green tea.

"Green tea is packed with antioxidant compounds, such as catechins, polyphenols, and caffeine and studies have shown that drinking just two cups, or about 100 milligrams of green tea per day, have been linked to greater body fat and body weight reduction," says Schapiro.

Keep it unsweetened to reap all the best benefits.

Just 10 minutes of exercise each day has been linked to improved weight loss and successful weight maintenance.

"Whether you go for a walk, practice yoga, or take a spin class, any form of daily movement allows your body to 'burn off' the calories you eat, resulting in weight loss," says Schapiro. Making time to move your body can put you in a healthy eating mindset and keep stress low, too. So time to get moving!

Keeping a food journal can hold you accountable and enable better tracking of progress.

"It also can make you aware of habits, where people who journal their food, are more likely to be successful with losing weight," says Schapiro.

While writing in a food log might seem overwhelming, it doesn't have to be. All you have to do is write down the times of day and context for what you eat, how you exercise, and how you're feeling. Right to the point!

Protein is filling and satisfying, and it can rev up your metabolism. So you'll want to make sure you're eating enough of it if you're trying to lose wight the right way.

"Consuming at least 25% of your total daily calorie from protein can reduce obsessive thoughts about food, plus cut down on late-night snacking," says Schapiro. Go for lean meats, Greek yogurt, cottage cheese, avocado, and nuts and seeds, as well as fatty fish, like salmon.

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11 Easy Weight-Loss Hacks Proven to Actually Work | Eat This Not That - Eat This, Not That

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The high-fat, low-carb ketogenic diet has skyrocketed in popularity in the past several years, with advocates claiming it can boost weight loss, energy, and overall health.

But the keto trend has gone too far, according to Dave Asprey, CEO of the health and performance company Bulletproof.

"Carbs matter," he told Insider. "People like to simplify - now we have the keto trap."

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As an advocate for the low-carb diet in the early 2000s, Asprey personally experienced the enthusiasm for keto that currently runs rampant in popular diet culture.

Read more: A nutrition journalist dieted his whole life and still gained weight. Then he tried the keto diet, and 'it was like a switch being flipped.'

However, while there is evidence that keto can be effective in some contexts, such as treating diabetes. studies are still mixed on whether keto is really best for weight loss.

Asprey said the main problem with the modern keto diet (and its precursor, the Atkins diet) is that it focuses too much on fat versus carbs.

That means low-carb diets can rely on plenty of foods that we know aren't healthy, included highly-processed meats, cheeses, and snacks, and even some fast food. In this school of thought, known as "dirty keto," any food is allowed as long as it's low in carbs. Asprey said that while it can work for weight loss in the short-term, it's risky for long-term health.

Low-carb diets are routinely critiques by dietitians, who caution that it relies too heavily on saturated fat, which is linked to increased risk of cardiovascular illness. Experts also warn that avoiding carbs can limit your intake of important plant-based nutrients, including dietary fiber.

Then, don't neglect your vegetables, even on a keto diet - broccoli, zucchini, cabbage, avocado, and celery are low-carb and very nutrient-dense.

Ketosis can sometimes have side effects, however, such as raising your level of cortisol, the stress hormone. That's particularly true for longer periods of fasting or very-low-carb diets without enough time to adapt.

"If you force it, if you do fasting wrong, it can break you. The stress response can break your endocrine system," Dr. Mark Cucuzzella, a professor at the West Virginia University School of Medicine who has published several studies on keto and diabetes, previously told Insider.

"Carbs matter. People are missing out. Moderation and cycling are important, and that's what we've lost," he said.

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An early keto advocate says the diet has gone 'too far' and we need to stop demonizing carbs - Business Insider India

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Health experts recommend a variety of colorful plant-based foods, fruits and vegetables, which carry vital vitamins, minerals and antioxidants. These have the double benefit of boosting brain and cardiac health. Picture here is Berkshire Food Co-op, which prides itself on its produce section.

Theres nothing like a pandemic to throw healthy eating habits out the window.

At the same time, the outbreak also has given us a lot of time to ponder our own health and how we nourish their bodies.

How has it been for you? Did you hit the bonbons hard, or did you grab some carrots and Wasa crackers? More important, how did you feel before, during and after eating?

Modern science is digging deeply these days into the mind-body connection, the brain-gut relationship and how food relates to mood, both in emotional comfort and chemical reactions.

Wild Oats Market in Williamstown takes a lot of pride in its whole foods selection, especially its produce department.

For Sheri Iodice, the idea of food as medicine first captured her fascination while she worked on the business side for Berkshire Health Systems, listening to medical co-workers discuss how healthy eating directly affected peoples physical and emotional well being.

It led her to become a registered dietitian nutritionist; she now has a private practice in Pittsfield.

Eating is much more than the nuts and bolts of food and nutrition, Iodice notes. In interactions with clients, Iodice often finds herself discussing what they eat for nutritional purposes and what they eat to feed their emotions.

Thats what I work on a lot with my clients, separating emotional eating from nutritional eating, says Iodice. We intersect with food on our minds, or physically with food, all day long. If we are more mindful about all of those times that food intersects with us, and we take into consideration our actual needs and emotional states at the moment, we can check-in about being hungry.

Sheri Iodice is a registered dietitian nutritionist with a private practice in Pittsfield.Eating is much more than the nuts and bolts of food and nutrition, Iodice notes. In interactions with clients, Iodice often finds herself discussing what they eat for nutritional purposes and what they eat to feed their emotions.

Checking-in is being aware of yourself, acknowledging your internal dialogue, thoughts and feelings in any given moment; in the wellness world, its a good step to take before contemplation or meditation, as well as part of a healthy diet and eating ethos.

You need to ask yourself, What do I want, and whats driving this? If you can sit with cravings, sometimes you can learn more than when you go ahead and actually indulge them. Doing nothing is still doing something.

Eating well is a big part of self care, in addition to exercise, mind-calming activities and sleeping well, writes Dr. Monique Tello of Massachusetts General Hospital, an expert on healthy lifestyles. Self care grants us permission to take care of ourselves to ensure we are able to properly help others in our lives; if were compromised, whether its from too much stress, anxiety, depression or a continually upside-down gut, we cant properly serve those entrusted to our care, like our children or parents.

Fresh salmon at Wild Oats. Salmon is rich in omega-3 fatty acids, vital for brain health and function.

Both Tello and Iodice recommend research-based diets (not fads) that include lots of whole foods and plants, and that steer clear of foods that cause inflammation or sugar spikes; the former can lead to physical disease and the latter is associated with increased risk of anxiety and depression, according to research.

Health experts like Tello and Iodice recommend a variety of colorful plant-based foods, fruits and vegetables, which carry vital vitamins, minerals and antioxidants. These have the double benefit of boosting brain and cardiac health.

These recommendations are modern, but are based on something ancient: the Mediterranean diet, a building block for many diets, some effective and some trendy, notes Iodice.

The Mediterranean diet itself, however, is based in science, says Iodice. Its a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea, as the Mayo Clinic describes it. At its most basic, its a diet high in fruits and vegetables, whole grains, beans and nuts, as well as olive oil, many of which contain so-called healthy fats.

The diet includes the weekly consumption of fish, poultry, and eggs, too, with moderate dairy intake and limited portions of red meat, says the Mayo Clinic. Its a sustainable food practice thats endorsed by the World Health Organization and United Nations Educational, Scientific and Cultural Organization.

Brussels sprouts from Berkshire Food Co-op

Eating the Mediterranean way, at its core, honors the social aspect of food, of dining with family and friends. For Iodice, this is one of the best and most important ways for food to nourish more than the belly.

The thing I love about the Mediterranean diet is that the social component of the diet is as equally weighted to the variety of the food youre eating, she says. It recognizes the importance of foods being part of relationships. It also says, Lets have a healthy, personal relationship with food.

Physical activity is another component of the diet, the Mayo Clinic notes.

A variety of dietary supplements under the Berkshire Food Co-op label. Experts recommend getting vitamins and minerals through whole foods, such as those found at Wild Oats and Berkshire Food Co-op, but supplements have health value, too, when whole foods aren't an option.

Iodice, the dietitian, wants you to look closely at your relationship with food. Is it a personal relationship, or strictly business? Do you inhale your food, like its a race, or do you chew dozens of times per bite? Do you use all of your senses when eating or preparing food such as savoring the sizzle of onions and garlic in hot oil or are you more inclined to just listen for the microwave to beep?

Perhaps more important, are you paying attention to how the food makes you feel after you eat it? Bloated, with your insides sounding like the bubbling of the workplace watercooler? Hungry again 20 minutes after eating, or nauseous?

The food should make you feel good. Iodice notes that food you eat also should fill you in multiple ways, as it is more than food: It is memory, it is tradition, it is connection to your truest self and others. If youre truly disconnected from yourself, food, or people, for that matter, youre bound not to feel well in body and mind, experts say.

Wild-caught mackerel at Berkshire Food Co-op. Wild fish are source of omega-3 fatty acids, key in brain health and function.

When someone eats mindfully, they really are working on skills that appreciate how much they love food, says Iodice. Eating engages all your senses, taking each bite slowly, and putting utensils down in between bites, tasting as it sits in the front and back of your mouth.

Iodice suggests more conscious eating as medicine for what ails you, especially if youre someone whos driven to eat by emotions or stress.

If gaining weight is a mindless process in checking out, zoning out, not engaging, isolating, if you find emotional eating is keeping you away from enjoying food and life, then adopting mindful eating techniques might bring about a refreshing new approach to weight management, says Iodice.

She recommends against extremes with food habits, as people will tend to rebound hard. Yo-yo dieting is a good example. After an unsustainable weight loss, when someone experiences a discouraging regain of all the weight and sometimes more, it reminds me of Newtons third law: for every reaction there is an equal and opposite reaction, Iodice says.

When we're restricting and restricting and restricting, the research shows there will be a counter-balance binge, says Iodice, who tries to guide people to learning different habits. When people are referred to me by their doctors for changes in their diet, particularly around losing weight, they expect restrictions are coming. Whats more important is finding ways to replace habits that are no longer helpful with healthy habits. Replacing or modifying, fine tuning, reinventing.

Broccoli is recommended for heart and brain health. It's pictured here at Berkshire Food Co-op.

Going to the health food store doesnt prevent you from being exposed to processed foods, nor is every processed food going to make you ill, notes Iodice.

Whole and processed foods, they both can work well together, she says.

Thats great, as some people dont have an affinity for cooking and will rely on processed foods, she notes. For those who are buying processed food, Iodice says to be wary of the word natural, as it can mean almost anything. Her advice is to look for items that have five ingredients or less, which makes it closer to a whole food than a processed food.

Often, if it has only five ingredients, the next question Iodice asks is, Can I make this myself?

For a healthy diet, another goal that Iodice recommends is to have three or four food groups in a meal.

Its easy to get two. The third might be a fruit or vegetable, and thats where the work begins. For some reason, people dont always have a comfort level with fruits or vegetables; and I think that means they haven't found a way they like it prepared yet, she says.

A colorful display of peppers at Wild Oats in Williamstown.

Iodice recommends taking time to prepare food yourself and with your children; it serves many purposes, including teaching and learning experiences about where food comes from. For food cooperatives, its part of their mission to develop long-term relationships with local farmers and food producers, in addition to searching out other whole food sources for their owners and shoppers.

When kids are more involved, they have more ownership and interest. And we should know where our food comes from, says Iodice. We can develop a sophisticated palette by giving ourselves time with food, to cook for 30 minutes, instead of waiting for the delivery person for 30 minutes.

A view of vegetables from Wild Oats.

OK, then. What about comfort foods? Pizza? Macaroni and cheese? All those salty, mushy things that somehow must hearken back to our early childhoods?

Theres always room for everything. Food doesnt have the ability to be good or bad, yet we place these titles on it, notes Iodice. Its always OK to make a choice that doesn't interfere with your goals. If youre on a Mediterranean diet, I think that pizza comes in there somewhere. A couple slices with a big salad? Why not?

Iodice says if you're not reaching your health goals, and youre also relying on pizza too often for comfort, then theres probably an opportunity for some self-questioning and also to work on making that pizza healthier.

Green kale at Wild Oats, one of best sources for whole foods in Berkshire County.

During the coronavirus outbreak, were all home more often; closer to our refrigerators; battling the daily stress of living alongside an invisible, deadly virus; and many of us have been caught up in the national riptide of discord, anxiety and depression.

Many of the elements of the Mediterranean diet, in addition to being beneficial for brain and cardiac function, also appear to act as a buffer against depressive episodes.

A study from 2019 by research universities across Europe found that a healthy diet, in particular a traditional Mediterranean diet, or avoiding a pro-inflammatory diet, appears to confer some protection against depression.

Another study, published in the World Journal of Psychiatry in 2018, found that there were 12 nutrients that aid in the prevention and treatment of depression: Folate, iron, long-chain omega-3 fatty acids, magnesium, potassium, selenium, thiamine, vitamin A, vitamin B6, vitamin B12, vitamin C and zinc.

Animal foods that had the most of these were shellfish such as oysters and mussels, and other seafoods, and organ meats from animals. Plants that had the most were leafy greens, lettuces, peppers and the cruciferous family of vegetables, such as cauliflower, cabbage, kale, garden cress, bok choy, broccoli and Brussels sprouts.

Bananas and lemons from Wild Oats in Williamstown.

Dr. Jennifer Michaels is the medical director at The Brien Center, a nonprofit Berkshire County community-based agency that helps people living with mental health and/or substance use disorders. She says self care and eating properly should be a mainstay for people to seek balance in an uncertain world.

We all need to think about this because we're in such unprecedented times. A lot of people have lost their anchors in life, or their routine, Michaels says.

Talking about food and peoples relationship with it is a regular part of counseling and treatment at The Brien Center, she says.

Weve done a lot of work talking to the people we serve about food being an opportunity for health, and that it can be quite harmful if the diet includes certain ingredients and certain types of foods, says Michaels.

She and other clinicians at Brien try to steer their clients away from white foods, says Michaels.

We talk to people about avoiding pure sugar, white rice, potato chips, pretzels, anything overly processed, says Michaels. If you want to eat processed meats, put it on salad instead of bread.

Research shows that the best brain foods are the same ones that protect your heart and blood vessels, and emotions, including the following:

Source: Harvard Medical School

Unhealthy food is cheap and accessible, Michaels and Iodice note.

Our food supply is so confusing, because there's a plethora of food. Were surrounded by food. One hundred years ago, we were worried about deficiencies, and now were worried about abundance. Its a very short history in the theme of evolution, says Iodice.

Its a quick fix, Michaels notes, with little positive payback for the body, brain and mind.

Weve been on this Earth a long time, and all of these processed foods have not been on Earth a long time. They do things to our brain and our body that we havent had a chance to adapt to.

Stress eating is a part of many peoples lives whether theyre in a pandemic or not, and both Iodice and The Brien Center aim to educate people about that, too.

People will sometimes engage in eating like theyre engaging with a drug, and therefore need to become cognizant of this behavior and develop a healthier relationship with food, says Michaels. Instead of living to eat, we want to help people to eat to live.

Source: Harvard Medical School

There is no one food that will cure depression or provide an instant salve for anxiety, nor should anyone jump into a major dietary change without consulting their doctor first. But, there are droves of simple dietary changes that have been shown to have a direct and beneficial effect on our physical and emotional well being, as well as key organ function.

For example, eating plant-based foods helps increase the presence of specific gut microbes that are related to reduced risk for obesity, type 2 diabetes and heart disease, according to an international study that included Massachusetts General Hospital.

Researchers found that certain levels of friendly bacteria in the microbiome our gut environment help with lower blood sugar, blood fat and inflammation levels after eating. They reported that their evidence was so consistent, they could use gut checks as a way to predict disease or recommend a personalized diet plan.

Source: Harvard Medical School

Moreover, theres a link between the microbiome and the brain when it comes to emotions, notes Iodice and other researchers.

You know that gut feeling you get? Theres studies now that show there is a real phenomenon of communication between the gut and the brain, says Iodice.

Mad, sad, happy or glad? All feelings can trigger symptoms in the gut, according to Harvard Medical School.

Uma Naidoo, a nutritional psychiatrist at Mass. General and faculty at Harvard, notes that 90 percent of serotonin receptors are located in the gut, she writes in an article for Harvard Medical School; serotonin is a chemical thats also found in our nervous system, and affects everything from motor skills to emotions. It is believed that it regulates mood, but also helps control bowel function.

Whats more, the gateway to your immune system is also in your gut, Iodice, the nutritionist, notes.

When your gut isnt healthy, your immune system is susceptible to takeover by foreign bodies because you cant fight it off, says Iodice.

Plain yogurt is an ideal balancer for the gut, she and other experts note, but its challenging to get Westerners to eat it plain, even though thats the healthiest option. Yogurt in the U.S. has been processed and marketed as candy, Iodice says, and people need only look at the ingredients to see for themselves. Some yogurts, for example, have as much sugar as a brownie.

Naidoo, the psychiatrist, notes in an article from 2019 that current research advises to adjust your diet before adding probiotics or prebiotics to the mix; probiotics or prebiotics are supplements that help with balancing and feeding the good flora in the gut. Further recommended is a diet of whole foods, while avoiding processed foods that cause inflammation and illness, she writes.

Before we eat automatically every time we get up from our desks at work or scoop a bowl of ice cream to watch with the evening news, Iodice and other experts recommend hitting the pause button, and asking ourselves if were really hungry or if its something else.

Maybe youre really thirsty, and should start with water. Sometimes we get a false signal that were hungry but are actually thirsty, says Iodice. A lot of people say, I just don't like water. Give it a try, because your body likes water. You lose it in multiple ways. It needs to be replaced, she says.

If you truly want to go to bed with something in your stomach but you want it to be a healthier choice, brainstorm a healthy option.

Sometimes, its popcorn made with healthy olive oil and flavored with herbs or spices, says Iodice, a family favorite in her household.

The next time youve had a really hard day, and are feeling entitled to X, Y or Z foods, recognize that youve been down this road before without the desired effect, and ask yourself, What other choices do I have? suggests Iodice.

See how your body responds to something different, says Iodice.

But, if you must have a Reeses peanut butter cup before you go to bed, then make it your one-treat-a-day ritual and immerse yourself in it, she says. Have it in a place in your home thats dedicated to the single purpose of savoring that moment.

Choose a quiet spot, put it on a plate, have a cup of tea with it. Maybe section up a nice orange, too. Thats three powerful foods, citrus, chocolate and tea. Why wouldn't you embrace that treat for your body and enjoy it mindfully, says Iodice. Check out your bird feeder, find your solace, and feed yourself emotionally as well as physically, and enjoy it thoroughly.

How long, she wonders, can you make a peanut butter cup last?

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Nutrition: one of the pillars of self care for mind and body - Berkshire Eagle

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Buying organic food, which tends to cost more than conventional food, is not essential, he added.

In 2012, the A.A.P. published a clinical report that said that diets rich in organic produce, dairy products and meats might lower your exposure to pesticides and potentially drug-resistant bacteria, but theres no evidence to suggest that organic foods provide more nutritional benefits than conventional foods.

Whats most important is that children eat a healthy diet rich in fruits, vegetables, whole grains and low-fat or fat-free dairy products, whether those are conventional or organic foods, one of the reports lead authors said in a news release at the time.

You can also save money by buying fruits and vegetables in bulk. A three-pound bag of organic Gala apples at a Whole Foods in Brooklyn, for instance, costs $4.99. If you bought that same amount of apples individually, it would cost about $7.50.

Vanessa Rissetto, a registered dietitian and acting director of the dietetic internship program at New York University, also suggested other money-saving tips: Sharing a community-supported agriculture (C.S.A.) membership with another family can be cheaper than purchasing one yourself. Or you can buy fruits and vegetables from companies that offer ugly organic produce at a deep discount.

Finally, even if your child isnt attending school in person, check to see if their school is still providing school lunches, which are required to include fruits and vegetables, said Diane Harris, a lead health scientist at the C.D.C. and one of the study authors.

Keeping plenty of easy-to-access fruit and vegetable options within your home can improve the odds that your teenager will choose nutritious foods to munch on, the experts said.

Teens tend to be hungry and are often scavenging for food around the kitchen and pantry, said Dr. Natalie D. Muth, a pediatrician and nutritionist in Carlsbad, Calif. If the fruits and vegetables are easy to access, they might choose to snack on them. This especially works if there arent a lot of other processed snack foods easily accessible.

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5 Ways Teens Can Get More Fruits and Vegetables Into Their Diets - The New York Times

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Today I am largely known for my achievements in lifestyle medicine, but years before I launched NutritionFacts.org and shifted my focus to the study of chronic illness, it was my infectious disease work that formed the bulk of my scientific publications and afforded me the opportunities to testify before Congress, appear on The Colbert Report, and help defend Oprah Winfrey in that infamous meat defamation trial. Many are surprised to learn that How Not to Die was my fourth book, not my first, and the one immediately prior was on preventing and survivinga pandemic.

The current coronavirus crisis provided the impetusand timeto revisit that body of work. I was in the midst of a 200-city speaking tour for How Not to Diet when COVID-19 started spreading around the globe. I was disappointed my lectures and travel had to be suspended, but it enabled me to seize this opportunity to once again dive deep into the literature on pandemic preparedness, to bring you the latest science amid so much of the prevailing noise and nonsense in How to Survive a Pandemic.

The time is not for panic, but for common-sense measures to protect your family and your community, both now and in the future against emergent outbreaks.

The current coronavirus pandemic may just be a dress rehearsal for the coming plague. Decades ago, a flu virus was discovered in chickensH5N1that would forever change our understanding of how bad pandemics could get. It was a flu virus that appeared capable of killing more than half the people it infected. Imagine if a virus like that started explosively spreading from human to human. Consider a pandemic a hundred times worse than COVID-19, one with a fatality rate not of 1in200, but rather a coin flip of one in two. Thankfully, H5N1 has so far remained a virus mainly of poultry, not people, but H5N1 and other new and deadly animal viruses like it are still out there, still mutating, with an eye on the eight-billion-strong buffet of human hosts. With pandemics, its never a matter of if, but when. A universal outbreak with more than a few percent mortality wouldnt just threaten financial markets but civilization as we know it.

There is a single species responsible for the COVID-19 pandemic: Humans. Over the last few decades, hundreds of human pathogens have emerged at a rate unprecedented in human history. Emerged from where? Mostly from animals. The AIDS virus is blamed on the butchering of primates in the bushmeat trade in Africa; we created mad cow disease when we turned cows into carnivores and cannibals, and SARS and COVID-19 have been traced back to the exotic wild animal trade. Our last pandemic, swine flu in 2009, arose not from some backwater wet market in Asia, however. It was largely made-in-the-USA on pig production operations in the United States.

Todays factory farming practices typically overcrowd thousands or even tens of thousands of animals in cramped, filthy, football-field-sized sheds. Animals are intensively confined and live beak-to-beak or snout-to-snout atop their own waste. Animal agribusiness has become a breeding ground for disease. The sheer numbers of animals, the overcrowding, the lack of fresh air and sunlight, the stress crippling the animals immune systems, and the ammonia from the decomposing waste burning their lungsput all these factors together and you have a Perfect Storm environment for the emergence and spread of new superstrains of influenza. Factory farms can be thought of as viral incubators for diseasea potential recipe for disaster.

How to Survive a Pandemic contains what you need to know to protect yourself and your family from the current threat, but it also digs deeper into the roots of the problem and tackles the fundamental question: How can we stop the emergence of pandemic viruses in the first place? If there is one concept to draw from my work on preventing and reversing chronic disease, its that we mustwhenever possibletreat the cause.

The largest and oldest association of public health professionals in the world, the American Public Health Association, has called for a moratorium on factory farming for nearly two decades. Its journal published an editorial entitled The Chickens Come Home to Roost that went beyond calling for a de-intensification of the pork and poultry industries:

It is curious, therefore, given the pandemic threat, that changing the way humans treat animals, most basically ceasing to eat them, or at the very least, radically limiting the quantity of them that are eatenis largely off the radar as a significant preventive measure. Such a change, if sufficiently adopted or imposed, could still reduce the chances of the much-feared influenza epidemic. It would be even more likely to prevent unknown future diseases that, in the absence of this change, may result from farming animals intensively and killing them for food. Yet humanity doesnt even consider this option.

Factory farms are a public health menace. We dont tend to shore up the levees until after disaster strikes, but the bottom line is that its not worth risking the lives of millions of people for the sake of cheaper chicken and pork.

A recent Neuro-Epidemiology editorial by the editor-in-chief entitled What the COVID-19 Crisis Is Telling Humanity concluded: Intensive confinement of animals in factory farm operations should be discontinued worldwide for the sake of animals, humans, and the environment, and we should rapidly evolve to eating other forms of protein that are safer for humans, including plant-based meat alternatives and cultured meat (produced by culturing animal cells).[Editors' Note: If you can't stop factory farming, you can stop consuming products that are made in factory farms. As consumers, we wield power by making informed and thoughtful choices at the store.]

Indeed, a plant-based diet may not only be optimal for our personal health but for the health of our planet, too. The least healthy foods tend to cause the worst environmental impact, while the foods with the most nutrition just so happen to be the foods that cause the lowest greenhouse gas emissions.

A systematic review found that eating a completely plant-based diet may be the optimal diet for the environment. Diets that include meat require about 3 times more water, 13 times more fertilizer, more than twice the energy, and 40 percent more pesticides than those that dont. Looking at the total environmental impact of omnivorous versus vegetarian versus vegan dietsthat is, looking not only at global warming, but also ocean acidification, agricultural run-off, smog, ecotoxicity of the water and soil, and direct human toxicity of the air we breathe, the water we drink, and the soil in which we grow our foodeating eggs and dairy may be 9 times worse than plants, and eating eggs, dairy, and meat may be 17 times worse than sticking to plant foods.

Unhealthy diets cause more death and disease than smoking, more than unsafe sex, and more than alcohol, drug, and tobacco use combined. We can address both human health and climate crises at the same time by increasing consumption of whole plant foods and substantially reducing our consumption of meat, eggs, and dairy.

And, certainly, the healthier we are, the stronger our immune system may be able to battle against viral infections like COVID-19.

Researchers have shown that a more plant-based diet may help prevent, treat, or reverse some of our leading causes of death, including heart disease, type 2 diabetes, and high blood pressureall of which have been shown to be conditions that predispose to a severe disease course with COVID-19. Interventional studies of plant-based diets have shown, for example, 90 percent reductions in angina attacks within just a few weeks. Plant-based diet intervention groups have reported greater diet satisfaction than control groups, as well as improved digestion, increased energy, and better sleep, and significant improvement in their physical functioning, general health, vitality, and mental health. Studies have shown plant-based eating can improve not only body weight, blood sugar levels, and the ability to control cholesterol, but also emotional states, including depression, anxiety, fatigue, sense of well-being, and daily functioning.

Only one way of eating has ever been proven to reverse heart disease in the majority of patients: a diet centered around whole plant foods. If thats all a whole-food, plant-based diet could doreverse our number-one killershouldnt that be the default diet until proven otherwise? The fact it may also be effective in preventing, treating, and arresting other leading killers seems to make the case for plant-based eating simply overwhelming.

Quite simply, we should eat natural foods that come from the ground and from the fields, not factories, and from gardens, not garbage.

My fervent hope is there will be a global awakening to the deadly threat of zoonotic pandemics, an understanding of the role our human interaction with animals, particularly through factory farming, plays in encouraging and indeed enabling the rapid mutations of potentially catastrophic influenzas, and a drive to finally take demonstrable steps to protect us from the next outbreak. Because, frankly, the question is when, not if, the next pandemic will emerge.

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When you want to completely balance your eating plan and make sure you get every nutrient you need, supplements can do some amazing work, especially as we get older. According to the National Institute on Aging, people over 50 might need to take some extra vitamins and minerals in the form of pills, oils, and more in order to get the nutrition they need.

And yet, while many of us can get the proper amount of vitamins and minerals out of our regular diet, some particular foods get hyped up by the press and gain the title of "superfood" or trend among diet circles. Trying to find the latest nutritional supplement that can supercharge your health can run the gamut from fun to downright weird. Some of these foods get touted as the next big thing, but haven't received any scientific studies to nail down what they actually do. The latest trendy supplement takes the cake when it comes to grandiose health claims that science can't back up, despite being something you would never put in your mouth in a normal day.

Diatomaceous earth, a special type of sand that contains fossilized algae, has a ton of uses in agriculture. But recently, a food-grade version of diatomaceous earth has appeared on the market that some health fanatics have been adding to their diets due to the belief that it can lower cholesterol, flush out toxins, improve bone health, and even kill parasites. These claims have never been properly studied or proven, and signs point to this dirt usually passing through one's body without imparting any form of nutrition or having any kind of effect.

Here's whyand for more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

Some people feed farm animals diatomaceous earth as part of their feed, while some gardeners familiarized themself with the product due to some claiming that the unique composition of the earth can eat through an insect's exoskeleton, but studies have shown that eating diatomaceous earth barely does a thing when it comes to killing parasites.

If you have tried diatomaceous earth in the past and it felt like you were tricked into eating dirt, you're not far off. This supplement not only lacks any health benefits, but it can also increase the risk of early death!

"The first thing to note is that there is no scientific evidence on the purported health benefits of ingesting diatomaceous earth," Adriana Chychula, MS, RD, LDN said.

Chychul also says "any claims are purely anecdotal and based on loose theory, possibly based on its filtration properties, but these do not apply to its function within the human body. Furthermore, the human body does not need help 'detoxing' from heavy metals. Food-grade diatomaceous earth largely passes through the GI tract unabsorbed; while this means it is safe for consumption, it most likely does not have any meaningful effect on health. Although it is safe to ingest, inhaling silicathe compound that appeals to health-conscious people that consume diatomaceous earthcan cause scarring in the lungs and can be fatal."

Due to the high silica content, accidentally breathing in this powder can shred your lungs, and can even compare to inhaling glass.

Dr. Ceppie Merry, FRCPI, PhD specifically points out a 2019 review paper that summarizes the risk of taking diatomaceous earth.

"In essence, the issue is the fact that 'diatomaceous earth insecticides reveal that most of them are composed entirely of amorphous silicon dioxide and consequently are harmful to human health by inhalation' and especially with repeated use in poorly ventilated areas," says Merry. "Furthermore, the article predicts that bed bugs will develop resistance to this approachhence the risk: benefit will become increasingly unfavorable over time."

Next time you get the chance to try out a trending nutrition supplement, take the time to look at the research and don't fall for any food that makes grand claims with little scientific backing. At the end of the day, diatomaceous earth may not be the supplement to choose, or else you risk scarring your lungs and doing some serious long term damage. Instead, why not focus on one of these8 Best Immune-Boosting Supplements That Work?

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Thick, tough and chewy it was a texture I hadnt been familiar with for years, one which conjured memories of family dinners and long-forgotten fry-ups. I stopped eating, hastily opened up my burger and laid each element aside, dissecting the innards with the precision of a surgeon. My tastebuds were right: small, salty strips of bacon were tucked underneath the lettuce.

This is bacon, right? I asked my friend across the table, pointing at my findings in bemusement.

Yeah, theres definitely bacon in there, she confirmed, equally as surprised as I was.

Though the patty in the bun was 100% vegan (the server later confirmed this to me), I was unaware the plant-based burger would be served with meaty morsels in between its layers. Silly me for not properly inspecting the menu, I guess.

Ive been a vegetarian for five years, and not once in all those years had I accidentally stumbled upon a meat-based product - until that day three months ago. Did it mean I could no longer claim to be strictly vegetarian? Truthfully, as I stared down at my plate, I found I didnt care much at all. I continued munching down the burger until there was nothing left of it, and since then, I've been just as lax about my eating habits.

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The number of people converting to vegan and vegetarian diets in the UK has been rising at a startling rate: according to figures by the Vegan Society, the number of vegans quadrupled between 2014 and 2019, reaching 600,000 people last year. A record 500,000 people signed up to take part in 'Veganuary' 2021, pledging to eat only vegan food throughout the month of January. And in its most recent food report, Sainsburys predicts vegans and vegetarians will make up a quarter of the population by 2025, with 'flexitarians' (people who don't strictly define themselves as vegan or vegetarian, but largely follow these diets) accounting for just under half of all consumers.

Clearly, there's an appetite for all things plant-based. But while uptake is on the rise, not everyone is converting to meat-free - some are doing the reverse. There can be a multitude of reasons why someone might give up veganism or vegetarianism, as both circumstances and minds change. But how does a decision like that come about? What's the trigger for taking the plunge to reverse eating habits of, sometimes, decades? We spoke to five women who have taken a step back from their vegan or vegetarian diets, to find out why they decided it was time to switch things up.

"I became a vegetarian over 10 years ago aged 17, much to the chagrin of my parents. I decided that if I couldn't kill it myself, I wouldn't eat it. This remained my ethos for years, through countless rubbish stuffed peppers and stodgy mushroom risottos. Then 2020 hit. I'd gone through a breakup, and everything felt bleak. COVID-19 was starting to kick off, and I decided to make a roast for my housemates. I forgot the Quorn, and as I pulled the chicken out of the oven, I made my decision.

Could I kill a chicken? Yes. Right there, right then. I wanted a taste of how it was before, of Sundays around the family dinner table. I ate a bite, and it was delicious. Since then, I've worked my way through poultry and onto red meat. Ive even started an Instagram account dedicated to my recipes for lesser-used cuts of meat, such as offal. Lockdown has allowed me to explore this; after all, it's not easy soaking tripe for hours if you're commuting. If we're going to eat animals, I believe we shouldn't let good meat go to waste."

"I was never a big meat eater to begin with. I dont like red meat or fish, and I dont really like dairy, so I can happily go without. Last year for lent I thought Id challenge myself by going vegetarian completely. Initially, I felt much healthier and enjoyed creating vegan/vegetarian recipes, however because Im into lifting weights I struggled to hit my protein needs.

After six months, I decided to eat chicken again. I felt bad because you see so much about how meat is bad for you because of the extra hormones and how we should all be vegan, but I had to drown that out and do what was best for me. Now Ive found a balance; I eat chicken three times a week and plant-based on the other days. I think its important we all reduce our meat intake for health reasons but for me, this is what works. I feel Im doing my bit without compromising on the things I enjoy."

"I ate a traditional diet up until 15 when I started getting into health/fitness/nutrition. This fixation with clean eating led me into troubled waters and in hindsight, I could probably have been classed as suffering from orthorexia.

I became 100% vegan when I started university in 2017, which I found easy considering the world was well prepared for vegans at this point. But this summer, I was drunk with friends and around 5am we ordered pizza. When it arrived, mine mistakenly arrived with cheese on it, and I got so vexed. After that, I toyed with the idea of loosening things, and two weeks later I ate prawns, then eggs, then salmon. Im still not interested in meat, although I may try a cheeky Nandos for the novelty. Studying Nutrition helped me critique the evidence that initially inspired me to go vegan, rather than taking it at surface level as I did when I was 15. I felt guilty when I started eating non-vegan again and was embarrassed to tell people as I felt it was a 'fall from grace', but obviously no one cared."

"I became a vegan over two years ago now. During the first lockdown I was feeling occasionally run down, so I considered re-introducing fish/shellfish into my diet as I thought it might help me feel better. I cooked my husbands favourite prawn and rice dish, tasted it and loved it!

"Ive occasionally eaten poultry during the subsequent lockdowns too, as Im spending more time eating at home with the rest of the family who all enjoy it. I anticipate cutting meat out again when life returns to normal, post-pandemic. But, generally speaking, while I feel better for not eating meat, I occasionally feel I benefit from poultry and fish in my diet. I honestly think if lockdown hadnt happened, I wouldnt have gone back to meat."

"I'd been vegetarian since I was 17 and went vegan at 19; my boyfriend at the time was vegan and I loved it. The reason I went vegetarian/vegan though was because it felt like a way out of my eating disorder. I enjoyed cooking, and I looked into the food I was eating. But actually, it became a gateway into my ED again.

Mid-last year I wasn't doing great mental health-wise, and thats when my ED tends to manifest. I was unhappy with myself and my body; I felt like all I was eating was bland pasta and tofu. So, I toyed with the idea of eating fish because it felt healthy enough but didn't feel that unethical. Once I did, I started eating cheese, then chocolate, and I fell in love with food all over again. I tried every. single. chocolate. in this country because I hadn't eaten any for so long. I don't restrict myself anymore and its changed my relationship with food entirely. I really find joy in it now."

Ultimately, when it comes to eating habits, what's clear is that there is no 'right' way to approach it for all. Ideally your diet shouldn't feel restrictive, or be based around others' judgement, but beyond that it's up to you. The way you choose to eat is a completely personal decision, and the only thing you should be doing, is doing what feels right for you at the time.

If you're affected by the discussion of eating disorders and would like to seek help or support, visit Beat or the NHS.

The latest issue of Cosmopolitan UK is out now and you can SUBSCRIBE HERE.

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Ally Love isa Peloton instructor, host of the Brooklyn Nets, and founder of online empowerment community Love Squad.

Needless to say, she works hard but doesn't let her health and fitness fall by the wayside.

While promoting Kite Hill's almond milk yogurts, Love spoke to Insider about what she eats and how she trains to empower herself and others.

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First things first: 12oz celery juice and 16oz water "I have a Bodyrmor Sportwater, so I'll try to chug one of those to get my system going," she said.

Love often then teaches a Peloton class or does a workout of her own.

"I don't necessarily eat right before I work out," Love said, adding that often this is out of laziness and isn't necessarily something she'd recommend. "If I'm doing, say, a Tabata class, I'll have a banana or half an apple with some almond butter just to give me some fuel."

Breakfast: Yogurt smoothie Love often makes a smoothie with natural almond milk yogurt, almond milk, banana, blueberries, cinnamon, protein powder, and dates. "I am not the hugest breakfast fan except on Saturdays, which are for pancakes," she said.

Lunch: Salmon salad "I like salads with something warm on like salmon, tofu, or mushrooms. And I love a good Greek salad with chickpeas."

Snacks: Green smoothie Love keeps herself going between meals by whizzing up green smoothies, often made from kale, spinach, pineapple, celery, and cucumber.

Dinner: Curry "I love Indian food so I crave curry, chana, and rice all the time," Love said, crediting her own Miami upbringing combined with the heritage of her Trinidadian fianc.

Dessert: Vanilla yogurt "I try to only have one, so this is where discipline comes in," Love said, adding that she deliberately doesn't buy the plain yogurt because it comes in larger tubs and she'd eat it all in one go. "So I get the small vanilla yogurt and cherish the moment."

"I try to eat everything in moderation and be more mindful around my eating," she said. "I knew it wasn't bad for me it's creamy and it's healthy but I try to be mindful about my consumption."

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Love is a cycling instructor for Peloton, but her own workout regime is impressively diverse, including running, barre, and strength classes. When it's not too cold though, she loves to run outside.

"I try to run at least three miles five times a week, if not longer one of those days will be a six mile run," Love said.

She's a big proponent of fitting in exercise as and when she can, even if that means just a 10-minute burst when she finds a pocket of time in the day.

"I was in the gym just before a call, I realized I had nine minutes and thought, 'OK I can run a mile and come back,'" she said.

Love preaches the message that "every body is great," but says "if you ever want to change the shape of your body, strength training is so important," which she doesat least three times a week.

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Not only does Love mix up cardio and strength work, but she diversifies her strength training too, using both heavy and light weights.

"You want to diversify your fitness portfolio," she said. "Whatever you are consuming, whether it's media, fitness, or food, you want to make sure that there is variety because then your body is able to respond better and you can get to a place where you are feeling your healthiest and best. If you only do one workout, you're going to plateau."

In total, Love works out 5-6 times a week, but she makes time to recover too: One of those days will be a recovery day, where she might go for a walk or do yoga, and one day a week is devoted purely to rest.

"It's usually Saturday, it's a day just for me, I don't do anything except spend time with my family and talk to friends," Love said.

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With many people vowing to get fit and healthy at the start of a new year, Love recommends keeping things simple and focusing on what she calls "the power of one."

"When we add on too fast, we don't succeed," she said. "We don't follow through, we get overwhelmed. And so the power of one is about establishing what that one goal is, and then each day doing one thing towards that goal."

Instead of trying to add more and more changes into your life, Love advises thinking about sustainability and consistency.

"Focus on one thing and eliminate the noise," she said. "Every day, do one thing towards that goal. That's it. Don't try to add in everything. The power of one makes you feel fulfilled."

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3 foods of the national flag's colours you must add to your diet  |  Photo Credit: iStock Images

New Delhi:This Republic Day, let us talk about the Indian flag. The Indian flag constitutes of three main colours - saffron, white, and green. Each colour symbolises certain characteristics. The saffron colour stands for courage and strength. The white colour stands for purity and peace. The green colour stands for life and prosperity. The Ashoka chakra at the centre symbolises truth and righteousness. If you combine the characteristics and put it together in a structured form, that is the Indian flag, it reflects the moral stance of the people of India towards each other, their country and the rest of the world.

Orange

Commonly known as santra, oranges are available in abundance during the winter season. This juicy food could represent the saffron colour due to its ability to provide strength to the body. Here is why you should add oranges to your diet:

Indian cottage cheese

Commonly known as paneer, Indian Cottage Cheese often makes up for all the fun dishes often served at family gatherings and parties. This food could represent white colour because it is healthy and delicious. Therefore, it possesses the ability to bring people together and promote peace. Here is why you should add Indian cottage cheese to your diet:

Spinach

Commonly known as palak, spinach is used widely in almost all Indian household. This food could represent the green colour due to its properties of promoting growth to health. Here is why you should add spinach to your diet:

Republic Day is of great historic importance. History teaches us that valuable things must be preserved and celebrated. For humans, their bodies and its health must be the most valuable things of all and it must be preserved at all costs. Make sure you take care of your bodies so it can keep thriving.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Brooklyn Borough President Eric Adamshas implored the new Biden-Harris administration to adopt policies that will promote plant-based diets for the American public. Adams advocacy began in 2016 when he went vegan, andthe current NYC mayoral candidate hasnow set his sights on greater change for all of the US. The announcement follows a campaign launched by the JIVINITI Womens Coalitiona group of organizations mostly led by women-of-color who work towards social justice through initiatives promoting plant-based nutritionto challenge Vice President Kamala Harris to go vegan this January.

AskingBiden and Harris toconsider implementinga plant-based diet is just the start: Adams and other activists hope to bring attention to the nutritional scarcity that affects so many Americans, especially communities of color. Since Adams went vegan, hes prioritized plant-based programsthat provide a sustainable way to address thisform of systemic racism, whichincludesa disproportionately high number of food deserts and food swamps in low-income neighborhoods.

I wholeheartedly support the JIVINITI coalition in initiating these vital conversations focused on women of color in the US and for marginalized women worldwide, Adams explained. We must turn food deserts into food oases, particularly in communities of color where nutritional foods are scarce. Switching to a whole-food, plant-based diet taught me about the transformative power of whats on our dinner plate. With the new Biden-Harris Administration in office, its time we take this conversation nationally.

Adams request isechoed by thirteen-year-old vegan activist Genesis Butler and British entrepreneur Heather Mills. The two, alongside Adams, hope that the Biden-Harris administration will see plant-based solutions as a possible route to fix these nutritional shortfalls.

I urge the Biden-Harris administration to take steps towards shutting down large-scale animal agriculture and ending systemic racism and the health crisis, Butler urged. My generation looks up to our national leadersespecially powerful women leaders like Vice President Harristo help secure a happy and healthy world for our tomorrow.

US plant-based health policies wouldmirror alarger worldwide trend of countries recognizing the benefits not only nutritionally, but environmentally,in a diet free of animal products. The British parliament has been urged to cut 50 percent of its meat, fish, and dairy industries in favor of plant-based alternatives. With other countries moving in a plant-based direction,vegan activistshope thatits only a matter of timefor the United States to recognizethis value. As plant-based politicians like Adams and vegan Senator Corey Booker advocate for a plant-forward approach to policy, the US moves closer to implementinginitiatives that can help tofight dietary racism and the threats to the climate.

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