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Everyone asks me "Why did you go plant-based?" And the answer is simple: Health. I want to live my healthiest right now. Everyone thinks it's some big sacrifice, and at first, I thought that too. But when you start to eat more plant-based foods you realize it's easy to do. There are so many versions of nut-based cheese, almond or oat milk and non-dairy creamers, ice creams, meatless burgers and bean and vegetable alternatives that are delicious and healthier for you, the truth is once you start to explore this world the possibilities are endless.

The reasons to go plant-based (or eat more plant-based foods): Health, the planet, and yes animals, for those who think that's obvious and those who prefer not to think about it. Here are the top 3 reasons for going plant-based in 2021. If you want to try it, we've created a 28-day plant that makes it easy, fun, and delicious. It's all laid out here.

First, health. In a year that has seen healthy people felled by an unpredictable virus, our first job is to be healthy. How we do that includes several strategies that allow us to: Stress less, sleep more, exercise daily, and eat the healthiest foods we can find. That last part "healthiest foods we can find" has been up for debate, since the meat lovers will tell you they need animal products for protein, but the truth is when you eat plant-based you get your protein from the same place the animals do: Plants.

The Mediterranean diet is known to be heart healthy so most people get to that level and think "I'm doing just fine." But doctors including respected cardiologists, will tell you that studies have found the healthiestway to eat is not that (which includes oils and fish and some animal protein) but what they are now calling the Green Mediterranean Diet, which is essentially a diet of whole plant-based foods that is high in antioxidants, rich in fiber, and gets its protein from vegetables and legumes, whole grains like quinoa, fruits, nuts, and seeds.

Why does theAmerican College of Cardiologists(ACC) and The American Heart Association (AHA) continue to recommend both?Its because America typically eats crap, says holistic cardiologist Joel Kahn, MD. Mediterranean is healthier than a meat-based diet. In other words, theyre being practicalbad habits, especially bad eating habits, die-hard for many people. Healthcare professionals want to see some improvement. But ultimately, how you choose to care for your heart isnt up to your cardiologist. Its up to you, and you can do better by choosing low-fat, plant-based eating.

There are studies upon studies, that show eating a diet high in plant-based foods benefits your health and reduces your risk of disease by delivering more fiber,which keeps blood sugar steady, and your fuel system a healthy blend of carbs and fat. There are even more studies that show to lower your lifetime risk of heart disease, type 2 diabetes, some cancers (including breast, prostate, and ovarian cancers and those linked to hormone-sensitive tumor growth), a diet lower in animal products and higher in plant-based whole food is best. Inflammation has been linked to meat, dairy, and especially processed meats. So ditch the meat and dairy.

Lower inflammation is key if the goal is to avoid chronic diseases, hypertension, and ill-health. To keep inflammation in check eat a whole food plant-based diet full of vegetables, fruit, legumes (think: protein-packed beans), heart-healthy nuts, and seeds. You get plenty of protein in these foods. When you combine these foods with lower oil intake (especially coconut oil which has saturated fat) you can keep your markers for heart disease in check.

In a sweepingresearch study published in theJournal of the American Heart Association, the data found that plant-based diets are associated with a lower risk of not just heart disease but of"all causes of mortality"in a general population of middle-aged adults. In other words,everyonecan benefit from this way of eating, not just those who have heart disease. When you think youre eating healthy, you have to ask yourself, Is my diet the healthiestit could be? If you arent eating mostly plant-based whole foods, new science tells us: You could be doing better, to be yourhealthiest.

It only takes one month to change your body's heart-healthy markers! One month is enough to see significant drops in measurable health indicators like cholesterol, blood pressure and lipids in your blood.Ina study of 31 participantsfollowing a low-fat whole-food plant-based diet, in justfour weeks:

Other cardiovascular risk factors improved:Weight loss, smaller waist circumference, lower resting heart rate, and all blood markers for heart disease.

Theclimate-changedeniers can all go live on Mars. For the rest of us, watching the Amazon burn last year, and rain forests routinely get cleared for farmingat a rate of 3.5 billion to 7 billion trees per year makes us wonder, What can I do?

Viewing SirDavid Attenborough's A Life onOur Planet,makes us believe that anything we can do to reduce our carbon footprint is a good thing. That starts with what we eat. The now 94-year-old plant-based BBC producerand documentary narratorbelieves that he has stoodwitness over thedecades-longravaging of our natural wildlife, spaces and, manyspecies, includingour own.

How did thisbroadcaster become a planet hero? Back when he was 28, Attenborough was workingfor BBC when he convinced his bosses that he should be traveling the world, reporting on animals. Now, Attenborough is looking back at all the exotic trips he has taken onlyto realize thatthose lands are no longer the same.Wherever I went there was wilderness you could fly for hours over the untouched wilderness." Now,areasthat once were vibrant and colorful like the Great Barrier Reef in Australia, "look like a cemetery."

He recently implored his fansto change their diet for the sake of the planet: "We must change our diet. The Planet can't support billions of meat-eaters. If we had a mostly plant-based diet we could increase the yield of the land."

We can choose plant-based proteins over animal ones to minimize the effect of animal agriculture on climate change, since reports have confirmed that raising livestock requires exponential amounts of energy, land, and water (and produces more man-made carbon emissions than any other industry) compared with growing and raising plants. Every time you skip the chicken on your salad and opt for the chickpeas instead, you help the planet.

I am not one to get all preachy, and I won't here. Everyone gets to live their life by their own mores and values.The only thingI have to say about the ethics of eating plant-based food (or as much of it as you can) is that when I skip meat and dairy and opt for plant-based meals I feel better about my personal choice. The truth is we all love animals, respect the planet and want to live a long life, as healthily as we can. Once I saw videos of how dairy cows are treated and their young tossed into pens shortly after birth I couldn't unwatch it. So I came to the cheese-free, oat-milk lifestyle for health, and stayed for the fact that I want to eat this way.

We all care aboutthe causewe know as Planet Earth, andwhen you eat plant-based or as much as you possibly can, you align your consumer decisions with yourvalue system. I won't delve into the unsavory topic of "meat processing plants" formerly known as slaughterhouses, though I respect Sir Paul McCartney and Joaquin Phoenix,Edie Falco, and others in the public eye for raising awarenessfor the cause of animal welfare and against factory farming. (Farms are not what they used to be; my mother'ssister once had a farm down south, that I would visit in my childhood, and the animals there were lovingly fed and cared for. The place most of our meat comes from today does not look anything like that.) On a personal note, I want to think I have tried my best daily to make decisions that I can live with. Eating plant-based, for me, is part of that. If you are tempted to try it out but don't know where to start, this 28-day plan has everything you need to succeed.

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Why Go Plant-Based? If You Want to Live Healthier, Here's Why - The Beet

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Unless you're one of the lucky ones who have been blessed with a photographic memory, most people could admit that they desire to improve their memory in some way or anotherwhether to clear up some fogginess after a brain injury, reverse mental decline or they're just forgetful.

Activities like meditation, studying, and even doing crossword puzzles have been said to give memories a helping hand in working to their fullest potential. But there's also something that's fairly simple to do to help boost memory: make small changes in your diet.

Here are some healthy diet changes that can make a lasting impact on your memory, and for even more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

Remember as a kid when you couldn't leave the table until all of the greens on your plate were gone? Although we might not have appreciated it, even from an early age there's an understanding that leafy greens are a healthy source of vitamins. According to health coach Cecilia M. Serban, leafy greens like kale, microgreens, and spinach are packed with vitamins that are beneficial to brain function and memory.

"Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene," Serban says.

Here are The Healthiest Types of Lettuce and Leafy Greens Ranked by Nutrition.

Blueberries go great with nearly everythingin a smoothie, on top of pancakes, in a fruit salad. The same can be said for several other berries as well. They're healthy and delicious treats, and on top of that, they can even help boost your memory.

"Berries, especially dark ones like blackberries, blueberries, and even cherries, can greatly benefit your memory function as well," says Ashlee Van Buskirk, the owner of the fitness and nutrition coaching business WholeIntent. "This is because they are packed with anthocyanins and other flavonoids that have been thoroughly studied and linked to memory function."

No wonder blueberries are considered The One Snack Food To Eat for a Longer Life!

Rather than pouring another bowl of sugary cereal, or an instant breakfast that can be made in the microwave or toaster, consider switching to a regular consumption of eggs in the morning to make an impact on your memory.

"Growing research indicates that choline, a nutrient found in eggs, may have important benefits for cognition in older adults," Registered Dietitian Katherine Brooking says. "New studies are exploring how choline throughout life may have lasting effects on cognition and one study found moderate egg consumption may have a beneficial association with certain areas of cognitive performance in middle-aged to older adults."

Need some ideas? Check out our list of71+ Best Healthy Egg Recipes.

A good way to start building the brainpower that will lead to a more lasting memory is by consuming foods that contain omega-3 fatty acids, like nuts, seeds and cold-water fish like salmon. A study by Harvard Health found that there is an encouraging link between consuming the polyunsaturated fats and building a stronger memory.

"A study showed that after 6 months of omega-3 supplementation, the cognition level and memory of the young adult test subjects had increased," says Kerri Axelrod, a holistic health coach and nutrition consultant.

Plant oils and certain fortified foods are also high in omega-3 fatty acids. Stock up on some of these foods with this list of26 Best Omega-3 Foods.

Think about your last wild night outit might be hard to remember and not just because the pandemic has kept us all inside for so long. It's not much of a surprise to learn that alcohol has a negative impact on memory, and while it's common knowledge that drinking can lead to hazy memories, it's less commonly known that binge drinking directly impacts your brain's capability to store memories.

"Repeated episodes of binge drinking can damage the hippocampus, a part of your brain that is essential for your memory," says Van Buskirk. "You can have a drink or two now and again, but try to avoid excessive alcohol intake, especially on a regular basis."

With a bitter, musky taste, turmeric is a valuable spice addition to foods like curries, rice pilaf, or soupadding a kick of colour with its orange hue as well. It also makes a tasty addition to eggs, salad dressing, and smoothies. Turmeric is not just beneficial for the taste buds, it can also be helpful for strengthening memory skills.

"In a study done on curcumin, the main component of turmeric, it was shown that the memory of many Alzheimer's patients increased significantly after the introduction of turmeric in supplement form," Axelrod says.

Axelrod recommends using black pepper alongside turmeric, as it increases curcumin absorption.

Here are5 Foods To Help Prevent Alzheimer's, According to Doctors

Read any interview with a celebrity on their glowing skin and "skincare routine" and the answer is almost always the samethey just drink a ton of water. Whether they're being fully truthful or not, the benefits of staying well-hydrated have not gone unnoticed. The Mayo Clinic recommends drinking 15.5 cups of water per day for men and 11.5 cups of water per day for women. as water promotes cardiovascular health, cleanses your body, and keeps skin looking great. According to Megan Byrd, RD and food blogger at The Oregon Dietitian, it's also great for keeping your memory sharp.

"Many studies have shown that even being slightly dehydrated can decrease your attention and short-term memory," says Byrd. "Just by drinking more water, you can improve your cognitive function and memory."

Get started on your water intake today! Here's How Much Water You Need to Drink.

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7 Healthy Diet Changes That Improve Your Memory | Eat This Not That - Eat This, Not That

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You've resolved to eat a healthy plant-based diet in 2021. That's a great decision for your health and wellbeing. Eating a plant-based diet will make it even easier to lose weight and feel great. If you have joinedthe Beet's 28 Day Plant-Based Plan, great! Otherwise, sign up now! To help you stay on track and reach your goals, we've gathered the best tips from experts, doctors, nutritionists, and wellness studies, to make it easy to stick with the plant-based plan.

Try these 28 simple strategies to eat healthier, feel better, and achieve your healthy eating goals! Add just one a day and in no time you'll be forging healthy, long-lasting habits.

Your 28 Day Plant-Based Plan Sign-Up

Here's where to sign up for the e-Book that has the entire plan all in one place. For $9.95 you can buy the 77-page e-Book and download it, print it out and keep it handy all month long.

Get The 77 Page e-Book For $9.95

If the idea of going fully plant-based all at once is too ambitious, start by doing something simple like committing to one vegan meal per day or cooking up a batch of vegan snacks like roast chickpeas to eat through the week, suggests Shena Jaramillo MS, RD. Whether you start by practicing Meatless Mondays or making a plant-based smoothie each morning, adding in one simple, attainable, healthy goal per day is a way to start, and as you add more every day your diet will evolve.

For more on ways to start on your plant-based diet, click here.

Sleep is the unsung hero of your diet, according to Nicole Osinga RD, the co-creator of The VegStart Diet for The Beet. When you sleep your body releases leptin which signals that you're fed, full and satisfied. Lack of sleep drives up ghrelin, the hormone that tells your brain "feed me." When you stay up late, your body is sleep-deprived and ghrelin spikes, while leptin levels dip, so you feel hungrier the next day. Move your bedtime to before midnight, even if it means waking up earlier for a few days as you reset your clock. Enjoy a pre-sleep routine like a warm bath or reading to help you unwind.

For more tips to live a healthy long life, click here

Drinking hot water with lemon in the morning is a popular health ritual among celebrities and models alike, and there is mounting evidence that it is beneficial for digestive health and immunity, and even helps spark weight loss. New research shows that this habit can help flush out the digestive system, jumpstart metabolism, and give your body a dose of immunity-boosting vitamin C first thing in the morning. You can get 1/3 of your vitamin C for the day!

For more on hot water and lemon, click here.

Many people only think about fiber for digestive health, but it does so much more. Fiber helps you feel full, banish bloat, and turn on your body's natural ability to lose weight. Fiber is an indigestible carbohydrate that is found in plants.

Whereas most carbohydrates are broken down into sugar molecules, fiber passes through the body largely undigested. As it does, it takes with it bile acids and other byproducts, which helps to decrease your cholesterol levels and helps you lose weight. Fiber takes a while to digest, which helps you feel full longer and regulates hunger.

For more on fiber, click here.

All exercise is worth doing, but to improve your heart, burn the most calories and force your body to dip into fat stores for energy, High-Intensity Interval Training (HIIT) is the way to go. To get fitter fast, you have to do something to make your heart work hard, and studies show that HIIT does that most effectively.

For a simple HIIT workout, on a spin bike or running (on a treadmill or outside) try sprinting for 10 to 20 seconds, and then walk for 1 to 2 minutes, to let your heartbeat recover. Then repeat this sprinting/rest interval 20 times.

For a great HIIT workout work, click here.

The Japanese have a saying: Eat up to 80 percent full, according to Dr. Satjit Bhusri, Founder of Upper East Side Cardiology in NYC. If you eat to 80 percent of your total fullness and then stop you will never overeat, he adds. Keeping your calories and weight under control is heart-healthy. Try this whenever you are in a situation where you know you are likely to overeat, such as a birthday or other occasion. Always stop before you feel full.

For more ways to stay heart-healthy, click here.

To help keep your blood sugar steady, fill half your plate with non-starchy vegetables and avoid insulin spikes that can lead to weight gain. Fill up at least half of your plate with greens or other vegetables, and then add only a few thumbnails of healthy fats, eating 20 to 40 grams of high-quality protein and one serving of complex or starch carbohydrates, according to Brigid Titgemeier, a Functional Medicine Registered Dietitian. The more fiber-filled foods you add to your plate, the more steadily your body will process the carbs you eat, avoiding insulin spikes that tell the body to store the extra energy as fat. So load up on those vegetables!

For more on keeping blood sugar balanced, click here.

The number one food that causes inflammation is processed foods. Sorry chip lovers, but a new study finds that your body's insulin response is triggered by inflammation. So when you eat junk food, inflammation, and insulin both spike, and that causes your body to store fat. This process is triggered by various types of chemicals and foreign molecules called "disruptors" that enter the body and cause your cells to react. These chemicals exist in most processed foods.

For more on processed foods, click here.

As a weight-loss strategy, intermittent fasting works by lowering your insulin levels and forces your body to burn fat as fuel. But IF is not only the fastest way to lose weight, burn fat, and lose weight, according to Dr. Jason Fung, co-author of Life in the Fasting Lane, but also an effective way to help your body fight off infections.

"Fasting is part of a natural reaction to viral infections that is likely beneficial." Not eating allows your body to focus on the cellular cleanup work called autophagy, where your immune cells identify and sweep out any broken, dead, or unrecognized cells, and creates antibodies to neutralize virus cells that it identifies as foreign.

For more on Intermittent Fasting, click here.

Adaptogens have been used in Chinese medicine for over 10,000 years, since they are known to help the body normalize and balance the bodys functions, particularly in the face of stress. From immune function to sleep, to weight loss and more, adaptogens have the ability to help the body to maintain optimal homeostasis. Adaptogens work at the cellular level to improve the function and vitality of every cell in the body, thereby increasing the health of the entire organism.

For more on adaptogens, click here.

There are so many reasons to bring ginger into your daily diet, ranging from quelling an upset stomach to helping fight off infections, chronic disease, and even snuff out sneaky cancer cells growing somewhere in your body. The strong, bitter taste (from the active compound gingerol) is an all-in-one natural remedy that is easy to buy, and may just have super-powers against every type of infection according to studies. Scientists have written extensively on the miracle root's properties, used as a "nutraceutical" or food as medicine, for centuries.

For more on ginger, click here.

You may not realize that certain foods are causing inflammation in your body and this can wreak havoc on your long-term health. Dairy, red meat, and especially processed meat like bacon, have all been linked to higher levels of inflammation and higher incidence of heart disease, diabetes, and high blood pressure (as well as some cancers).

Avoid inflammatory foods and make sure to eat foods that fight inflammation such as legumes, green vegetables, and whole foods that are rich in nutrients. Studies have shown that a whole-food plant-based diet is healthiest to lower inflammation and reduce your lifetime risk of heart disease, and all major lifestyle ailments. The key to lowering inflammation is to eat high-fiber foods and keep your gut microbiome healthy.

For the best foods to lower inflammation, click here.

If youre crashing after treating yourself to a sugary treat, make your next snack or meal is high in fiber, whole foods, and protein-rich. Keep a container of almond butter handy and spread it on an apple slice for a healthy high-fiber, protein-packed snack. No amount of sugar can bolster your energy like protein and fiber can. So avoid simple carbs and choose foods you could grow or pick from a tree!

For more healthy snacks, click here.

If you're looking for optimal health, it may be time to lower your consumption of olive oil. Because vegetable oils come from plants, its logical to assume theyre healthy. Not true. Oil is the most refined, calorie-dense food in the grocery store, says Cyrus Khambatta, Ph.D. and co-founder of Mastering Diabetes.

For cooking, saute vegetables dry (put the onions in first so they naturally sweat their juices) or use low sodium vegetable broth (or water) instead of oil. For salad dressings blend seeds or nuts to make a creamy dressing. In other sauces, use a base of flavored vinegar or juice. For baking, use applesauce, mashed bananas, or ground flax seeds as oil substitutes.

For more on oils, click here.

15. Get creative replicating your favorite non-vegan meals. Pizza? Tacos? Yes!

To make your diet overhaul to a plant-based approach more fun, turn dinner into a cooking challenge by researching and executing a beloved meal vegan. Try updating one of your favorite meals by changing out key ingredients, like meatless tacos instead of beef, or make your favorite omelet using JUST Egg. Some of our favorite vegan spins on a non-veg fare? Vegan French Toast, Harvest Kale Caesar Salad, and Vegan Mac and Cheese.

For more getting back on track, click here.

Whether it's jackfruit in your BBQ burger recipe, or delicious oat-milk ice cream, or pili nut snacks (not necessarily together), turning your vegan journey into a fun opportunity to try new foods will keep things interesting. Some you might not like, but youll be surprised at what a world of foods opens up to you when you go plant-based. Another cool side effect of this quest: As you cook with new foods like tempeh and tofu your cooking skills will get a serious boost.

For more on starting a plant-based diet, click here.

The next time you contemplate paying extra for guac, think about the positive effects avocado has on your body, instead of the negative effect on your wallet. You could even consider avocado as nature's keto starter since studies show it helps your body burn fat for fuel.

Studies have shown that avocados may help you lose weight by keeping you fuller longer, but the weight loss benefit goes well beyond satiety, according to the research. Eat some avocado at breakfast or lunchtime, since it will prevent you from feeling hungry for six hours afterward, according to a nutritionist who has researched the benefits of this unique fruit (yes, avocados are in fact fruit, so go win a bet with that tidbit).

For more on the health benefits of avocados, click here.

Set yourself up for success. Instead of waiting until you are starving to start to think about dinner, plan something plant-based that's delicious and healthy and full of fresh vegetables and whole grains. The best way to do this is to plan out the week ahead and then prepare: Chop the vegetables and keep them ready in the fridge, the way a restaurant has a sous chef prep for the main chef, who then can whip up the menu items quickly, suggests Suzannah Gerber, author of Plant-Based Gourmet.

For more tips on healthy eating, click here.

Start the day with whole foodseven if it's a piece of fruit, like an apple, or a pear. You will benefit from the naturally occurring sugar in the fruit without experiencing a blood sugar spike, because of the fiber, which will keep your blood sugar steady (a pear has 6 grams!). The point is to avoid these sugar spikes caused by added sugar in cereal or bread because they send you on a sugar roller coaster, and for every spike, you experience a dip. That dip is when you feel low energy and reach for more sugar in what becomes an unhealthy cycle. Instead, curb your sugar intake from the start and eat more fruit, vegetables, and plant-based protein, and avoid added sugareven from hidden sources and when you do that you will crave it less.

For more on how to cut back on sugar click here.

Goals can change from hour to hour, but if you try to think of the larger definition of success you may be overwhelmed. Instead of thinking that success is defined by weight loss, which may be overwhelming try to make the healthiest choice you can in the moment. If you aim for reaching small attainable goals and achieve them, that will lead you to your larger idea of success, says chef Suzannah Gerber, author of Plant-Based Gourmet. "When I think of a healthy diet vs. an optimal diet, a healthy diet is better for you and allows you to aim for a certain set of goals. An optimal diet may be too hard to attain, and you may feel you are not able to enjoy life. Make your goals attainable, to reach your success."

For more on attainable goals, click here.

The new goal for optimal hydration: Try to drink half your body weight in fluid ounces That means if you weigh 135 pounds you need to drink 67 or 70 ounces of water a day. So knock back 7 glasses of ten ounces each. It seems so obvious, but few people are properly hydrated and often you may mistake hunger with thirst. If you're not a fan of water, put a lemon in your water bottle for flavor and alkalizing properties suggests fitness trainer Todd Durkin, who helps his 40K followers stay healthy and fit during these uncertain times.

For more great tips from fitness expert Todd Durkin, click here.

The "anti-diabetes diet" is getting a lot of attention because even for people without diabetes, it's the best way to eat. In the US, 34 million people have diabetes and another 88 million have pre-diabetes and may not know it, since there are few obvious symptoms. To stay healthy, slim down, and shed unwanted pounds the best strategy is to work out daily and eat a diet high in fiber, full of plant-based foods that have the lowest glycemic index. This is also known as the anti-diabetes diet.

For more on foods to lower blood sugar, click here.

Scary truth: The artificial sweetener aspartame found in most diet soft drinks is terrible for you. In your body aspartame is broken down and converted into formaldehyde, which the American Cancer Society states "has been shown to cause cancer in laboratory test animals." Not only that, but drinking these sweeteners is known to drive up your craving for sweets, and may confuse your brain into believing that sugar has been eaten, which not only drives up craving for sweets but prompts an insulin response, so the next calories you eat may get stored as fat. Swap out diet sodas for another bubbly beverage: Kombucha is a naturally fermented tea loaded with gut-friendly bacteria.

For more about the benefits and history of kombucha, click here.

Protein is known for its role in regulating hunger and controlling appetite. Research suggests that eating protein may tell the gastrointestinal tract that it should release appetite-regulating hormones. This is especially true at breakfast and snack time, which are generally full of carb-heavy foods, like cereal, toast, chips, or crackers. Eat protein at every opportunity by adding soy foods, beans, and lentils, nuts, and seeds, says Ginger Hultin, MS, RDN, Spokesperson for the Academy of Nutrition and Dietetics. At breakfast, add oat milk and chia seeds to your cereal or make roasted chickpeas or mixed nuts as a snack.

For more ways to lose weight on a plant-based diet, click here.

Got a sweet craving? Two-ingredient frozen treats are enough to seriously hit the spot around 3 pm. This will keep you from seeking the chocolate hidden at the back of the snack cabinet. Simply blend 1 cups frozen berries and can of coconut cream with ice in a blender and serve half now and half tomorrow. Top each smoothie with a sprinkle of flaxseed or hemp hearts or chia seeds for added fiber and protein.

For more on tips eating more fruit and veggies, click here.

Contrary to popular belief, alcohol has no health benefits, according to a study published in The Lancet. While red wine has heart health benefits, the effects on cancer risk and mortality from accidents far outweigh those benefits, the study found. Brooke Goldner, M.D., plant-based autoimmune disease specialist, with a certificate in Plant-Based Nutrition from Cornell University adds: Alcohol is inflammatory and suppresses immunity."

While you need to weigh the decision to drink carefully, a few alcoholic beverages a week wont hurt but the calories are metabolized the same way simple carbs are, so if weight loss is the goal, skip it. Instead, try practicing a Dry January, both for detoxing and optimal health.

For more on boosting immunity and losing weight, click here.

According to a new study, it only takes 11 minutes of walking to undo the effects of sitting for long stints The 11-minute mark is a much shorter amount of activity than previously required to be healthy. A 2016 study led us to believe that we had to crush that Bootcamp for workout hard or an hour a day to get the benefits of activity. A simple walk in the park is enough to help you live a long healthy life. Of course, to get stronger, a longer or harder session works, but if the goal is longevity, just walk!

For more about the perks of walking for 11 minutes a day here.

A study at Oxford University found that feelings of shame around not meeting particular targets were linked to giving up. "Feelings of shame were linked with the abandonment of efforts," the authors wrote. Use your own progress log (or weighing yourself) as a way of tracking positive actions, not another way to get down on yourself. Your fitness tracking is meant to be evidence of your efforts, even if your expectations are high.

Watch the progress you're making and tell yourself you are inching toward your goal. The upshot: Viewing self-monitoring as a tool to help maintain your healthy eating and steady weight loss is more effective than using it to re-criminate when you slip up.

Be optimistic and tell yourself: I am going to succeed because I am committed to my healthy body goals. My efforts are working!

For more on holding yourself accountable, click here.

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The Best 28 Expert Tips to Lose Weight, Be Healthier, Feel Great - The Beet

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National Review

President Trump again called for the Senate to approve $2,000 stimulus checks for most Americans, saying Republicans against the measure had a "death wish."The comments came after Senate Majority Leader Mitch McConnell (R., Ky.) blocked an effort by Minority Leader Chuck Schumer (D., N.Y.) to approve the checks by unanimous vote.> Unless Republicans have a death wish, and it is also the right thing to do, they must approve the $2000 payments ASAP. $600 IS NOT ENOUGH! Also, get rid of Section 230 - Dont let Big Tech steal our Country, and dont let the Democrats steal the Presidential Election. Get tough! https://t.co/GMotstu7OI> > -- Donald J. Trump (@realDonaldTrump) December 29, 2020"Unless Republicans have a death wish, and it is also the right thing to do, they must approve the $2000 payments ASAP," Trump wrote on Twitter. "$600 IS NOT ENOUGH!"The latest round of coronavirus relief, a nearly $1 trillion bill passed by Congress following months of deadlocked negotiations, provides for $600 checks to most Americans depending on income level. However, several days before signing the bill, Trump termed the legislation a "disgrace" and called for $2,000 checks for most Americans.Congressional Democrats promptly backed the idea, and on Monday over two-thirds of House members approved retroactively increasing the value of the checks to $2,000. While most Senate Republicans have been wary of increasing the price tag of the latest relief package, Senators Josh Hawley of Missouri and Marco Rubio of Florida have supported the initiative.The Senate is also attempting to pass the National Defense Authorization Act, an annual defense spending bill, in spite of Trump's veto. The president refused to sign the legislation unless lawmakers agreed to eliminate Section 230 of the 1996 Communications Decency Act, which exempts companies from liability for certain posts by third-party users. Senator Bernie Sanders said Monday that he would block the vote overriding Trump's veto until McConnell holds a vote on $2,000 stimulus checks.

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When you hear the legendary boxing promoter Bob Arum comparing one of his own young fighters to Mike Tyson, you might be tempted to roll your eyes. But consider this: Since turning pro in 2016, none of Edgar Berlangas 16 opponents have made it to the second round. The 23-year-old Brooklyn boxer has an average career fight time of 98.8 seconds. Chew on that for a second and see if his nickname, The Chosen One, doesn't suddenly makes a lot of sense.

Given the dominant a start, it might strike some as a surprise that Berlanga wants the challenge of boxing for more than a round. But like any great fighter, he wants to showcase the technical skills and IQ that his heavy right and left hooks have left him unable to up to this point. In a sport thats lately been craving star power, Berlanga is on his way to being the next big draw.

GQ caught up with the Top Rank boxer to discuss the work and preparation that goes into his punching power and what he enjoys eating when hes not landing knockout blows.

For Real-Life Diet, GQ talks to athletes, celebrities, and everyone in between about their diet, exercise routines, and pursuit of wellness. Keep in mind that what works for them might not necessarily be healthy for you.

GQ: How has your training evolved since turning pro in 2016?

Edgar Berlanga: Right now, we train twice a day. I have a strength and conditioning coach [Dave Scooter Honig] and then I train with Uncle Dre [his trainer, Andre Rozier] and we do boxing in the morning around 11 a.m. At night, I have strength and conditioning. Well switch it up sometimes, though. If I dont have strength and conditioning, Ill go to the track with my track coach. He works with me on agility stuff, but my training is mostly twice a day, morning and night. Thats just the hard work, dedication and that focus. These are things that fighters have to do in order to get to the top. Obviously, Ive come this far for a reason.

Does who youre facing affect what youre working on in training camp?

My opponents are all different fighters, and we have a different game plan for each and every fighter. But as far as changing my training regimen for another fighter? Never.

Every fighters training camp setup is differentwhats your setup like?

I do my strength and conditioning in Long Island, then I have my boxing here in Brooklyn with Rozier. As far as dieting goes, we work with Perfecting Athletes. These are the top people in the industry right now. I have a chef now so, they communicate with Chef Gus and theyll tell him what I need. So every three days, Im changing meals and it goes according to how Im feeling. If there are days where Im working very hard, theyll change the meals to add more carbs. I also have a physical therapist who sees me at least twice a week and she works with me on little things that I feel need to be tended to with my body.

Is it somewhat disappointing that you have yet to be able to show off your additional skills, so youre not just seen as strictly a power puncher?

After this last fight, I feel like I really did prove that I can punch. A lot of people dont know that I can really punch as opposed to just throw knockout punches. I wanted people to really understand and know that Edgar can punch. Now, I feel like its the time to see if he I can boxIm going to show you that I can box, that I have great boxing skills, and have a beautiful boxing IQ.

When youre not worried about making weight, what are some of the things you enjoy eating

For me, I like to eat pizza. I love pizza, man. Thats my favorite. I love chicken wings and the sandwiches from the bodega. I have a specific store that I go to in Brooklyn. Theyve known me since I was seven years old and they make the best sandwiches in Brooklyn. I go there probably two times a week to get a sandwich. My favorite is the honey-glazed turkey with American cheese, lettuce, tomatoes, and avocado with the bread toasted.

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Edgar Berlanga Gets Ready to Fight With Chocolate Chip Pancakes - GQ

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New research suggests that a common dietary supplement, glucosamine, may help reduce overall death risk to a similar degree as regular exercise.

Two researchers from West Virginia University (WVU), in Morgantown, recently found that individuals who took glucosamine/chondroitin one of the most common kinds of glucosamine supplements on a daily basis for at least 1 year saw a 39% reduction in mortality from all causes of death and a 65% reduction in the likelihood of death from cardiovascular disease.

The study appears in the Journal of the American Board of Family Medicine.

However, Dr. Dana King, the lead author of the study and chair of Family Medicine at WVU, does not advise people to replace exercise with the supplement.

Thats not what we suggest, King explains. Keep exercising. But the thought that taking a pill would also be beneficial is intriguing.

Glucosamine/chondroitin, a combination of two natural compounds found in cartilage, is widely used to help with osteoarthritis and joint pain. During 20202024, the global glucosamine market is expected to grow by $229.19 million, according to Technavio, a global technology research and advisory company.

While the supplement is popular, however, several clinical trials have failed to show that it provides a significant improvement in pain.

Still, the National Institutes of Health (NIH) report that oral glucosamine supplements are likely safe when taken correctly by adults.

In their study, Dr. King and Jun Xiang, a health data analyst at WVU, assessed data from 16,686 adults who had completed the National Health and Nutrition Examination Survey (NHANES) between 1999 and 2010. All of the participants were at least 40 years old.

NHANES was designed to be an ongoing assessment of the health and nutrition status of people throughout the United States. Screeners interview participants at their homes, and later, NHANES staff members perform examinations in mobile centers to collect health and nutrition data.

The WVU study was particularly interested in participants who had taken glucosamine/chondroitin for at least 365 days before their interviews. Among the participants, 658, or nearly 4%, had taken glucosamine/chondroitin for a year or longer.

When Dr. King and Xiang merged the NHANES data with 2015 mortality figures, they found that there had been 3,366 deaths among the participants and that 674 deaths had resulted from cardiovascular disease, the leading cause of death in the U.S.

The authors caution that the 39% reduction in all-cause mortality and 65% reduction in death from cardiovascular disease that they observed among the participants who took glucosamine/chondroitin may have a simple explanation: People who use supplements may generally take more care with their health and be healthier overall.

However, the researchers stress that they did control for variables such as age, race, sex, education, and the frequency of exercise, making the simple explanation less likely.

Once we took everything into account, the impact was pretty significant.

Dr. Dana King

Dr. King became curious about glucosamine/chondroitin, which he takes, after learning that every member of his local cyclists club also took the supplement.

I thought, Well, I wonder if this is really helpful. Thats how I got curious about it, Dr. King says.

Previous studies, including one from 2019 and another from 2012, had likewise demonstrated an association between the intake of glucosamine supplements and a reduction in rates of cardiovascular mortality.

One group of researchers hypothesize that glucosamine/chondroitin may lower systemic inflammation in healthy individuals with overweight, which could account for the supplements effects on mortality rates.

The WVU team cautions that theirs was an epidemiological study, not a clinical trial confirming the link between longevity and glucosamine/chondroitin use requires further research. However, Dr. King considers the results so far encouraging.

In my view, King says, its important that people know about this, so they can discuss the findings with their doctor and make an informed choice.

Link:
Could a supplement be as effective as exercise at protecting health? - Medical News Today

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Restricting or limiting foods will only set you up for entering the vicious restrict-binge cycle (Image: Shutterstock)

With the new year just around the corner, many of us will be committing to a healthier lifestyle.

After weeks of indulging on huge turkey dinners, cheese boards and bottles of wine over Christmas, its normal to feel a little sluggish.

But that's not to say that you should try any "crazy" detoxes from the festive season, reports Daily Star.

Colleen Christensen, an American nutritionist who shares advice on her @no.food.rules Instagram page, recommends "eating normally" instead, as it's much more effective than starting a restrictive diet you cant stick to.

Colleen told her 168,000 followers: "If youre wondering how to get back on track with your eating habits here is my answer: eat normally.""Eat normally," says Colleen (Image: Instagram)

She added: "You dont need to do some crazy juice cleanse to detoxify you from all of the holiday goodies youve had.

"A) Theyre not poison and B) We have these things called a liver, kidneys and other organs that do a pretty darn good job at that.

"If youre looking to eat clean, wash your veggies to get the dirt off.

"Beyond that, eat normally and youll be good to go!

"Restricting or limiting foods will only set you up for entering the vicious restrict-binge cycle."

Colleen urged her followers to be kind to themselves instead of feeling guilty about binging at Christmas.

She said: "Enjoying holiday food should NOT be seen as a setback. It should be seen as a fabulous part of this life were living!Be kind to yourself instead of feeling guilty about binging at Christmas (Image: Shutterstock)

"A balanced diet includes periods of overeating/'overindulging'.

"If we listen to our bodies we wont need to micromanage our intake.

"Theyre pretty good and giving us signals to keep us feeling fab in the long run. Thats no food rules at its finest, folks!"

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Since being shared, Colleen's post has received more than 5,500 likes on Instagram with many users praising her advice in the comments.

One person said: "YEP YEP YEP."

"Saving this right now", said another.

While a third said: "Love this! It's so refreshing to hear the truth about food, life and body function."

Go here to see the original:
Nutritionist urges people not to diet in new year and says to 'eat normally' instead - The Standard

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My focus used to waver initially, but then I always made sure to look at my dream dress which I hang in front of the almirah. This helps me stay fixated to my goal as I always wanted to fit into the dress.

Whats the most difficult part of being overweight? Low energy levels. I was so overweight and tired, I couldn't play or pick my one year old daughter for a long time. Even when I had to stand, I experienced back pain.

What shape do you see yourself 10 years down the line? 10 years down the line, I want to be the fittest mom in the world and most importantly, an inspiration for those like me who face weight problems.

What are the lifestyle changes you made? Firstly, I made changes to my diet and then slowly and gradually, added workouts to my routine. Even today, I make sure I complete a minimum of 10,000 steps every day, without fail. The days I cannot workout or walk, I play with my child, walk around indoors or dance! Everything burns calories.

What was the lowest point for you? I always wanted to lose weight but I faced criticism and shaming. One of my relatives once told me that I would never be able to lose weight and develop lifestyle diseases early. That was the day I decided to prove them wrong.

Here is the original post:
Weight loss: "I had chicken every day and lost weight in a year" - Times of India

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Nature has blessed us with a lot of immunity-boosters and giloy is one of them.

Owing to the pandemic, the demand for giloy also rose potentially and for good reason- from boosting immunity to promoting weight loss and keeping the skin young and healthy, Guduchi giloy, as it is known by its Ayurvedic name is one powerful antidote to ailments and illnesses. Extensively found in India, Giloy root and powder have been extensively used since ages to treat and prevent infections, finds mentions in ancient texts as well. In fact, according to Ayurvedic beliefs, it is one of the three 'Amrit' plants or works as an anti-mortality drug which contains natural healing properties.

With a slightly bitter taste, the stem of the Giloy plant is said to have potent nutritional benefits. The roots and leaves also promise numerous benefits and alleviate health problems. We explain to you some of the best, helpful benefits of consuming the wonderful herb regularly, and the best ways to have it:

1. Works as an excellent fever reliever

If you are looking for a natural way to bring your fever down, look no further than giloy. Both Ayurveda and modern science support the working of Giloy in bringing down the temperature and cooling the body down, particularly in chronic, recurrent cases.

Since Giloy has antipyretic and anti-inflammatory properties in it, it helps to boost immunity, act down on inflammation (which results in a fever or spiked up the temperature) and reduces body heat. Ayurveda also suggests that Giloy works to remove the toxic 'Ama' in the body, which is caused by improper digestion or consumption of unsuited foreign particles.

Thus, by keeping toxins away and regulating body temperature, Giloy works to keep inflammation levels under control and keep a person healthy. Drinking Giloy twice a day can help fight fever when you are battling an infection. It can also suit kids who do not like taking medicines.

2. Vitalizer for the heart and the body

People who are disturbed by problems of chronic fatigue and exhaustion are often advised to add supplements like giloy to their diet plan. Giloy is wonderful for your heart and works to revitalize the entire body. It reduces stress levels, fights toxins, alleviates anxiety and its soothing properties can calm the body down.

You will be surprised to learn that frequent consumption of a powerful natural herb like Giloy can also boost mental power, memory and cognitive functions.

3. Rich of antioxidants, anti-cancer propertiesGuduchi Giloy also contains a strong dose of antioxidants and anti-inflammatory agents which promote healthy living. Small studies have suggested that giloy can act as a good anti-cancer drug.

Animal studies have showcased that administrating part of the giloy root, which contains a natural chemical called Tinospora cordifolia could bring down the size of metastatic potential of melanoma cells.

A pilot study done by researchers based out of AIIMS also found that certain Ayurvedic drugs, such as Giloy could be really helpful in treating cancer and improving health for patients who were administered strong chemotherapy. Isn't this wonderful?

4. Keeps the immune system young and healthy

One of the strongest reasons behind the resurgence of Giloy in the modern day and age are the benefits it carries for ones immunity. Not only does the herb fight infections and toxins naturally, but it also contains immunomodulatory effects which keep the immune system in good shape, boost its power and strengthen metabolism. A strong and healthy immune system acts as our first line of defence and keeps many illnesses and germs at bay. Consumption of giloy and other immunity-boosting herbs should be increased after an age, or for people who are bogged by problems of frail or bad immunity.

Since it vitalizes and recharges the immune system, giloy is also used to treat certain liver, urinary tract and gut infections.

5. Aids digestion

Giloy also works wonderfully to root out problems related to digestion and gut functioning. According to multiple studies and researches conducted worldwide, Guduchi Giloy, with its vitalizing properties can aid digestion, prevent problems such as stomach infection, diarrhoea, acidity, nausea as well as colitis, with regular intake. It also takes care of stress levels, which can also cause gut problems and indigestion.

6. Helps manage blood sugar levels

There is yet another benefit for people suffering from prediabetes, diabetes and related health problems. According to Ayurvedic experts, giloy acts as a hypoglycemic agent and helps treat type 2 diabetes. Giloy juice has shown wonderful results in people with high blood sugar levels.

Regular consumption can also manage and prevent additional problems which may flare up with uncontrolled blood sugar- such as obesity, inflammation and may even slow down ageing.

7. Improves vision

According to traditional beliefs, giloy mixed with water can be applied on eyelids, or consumed regularly to bring benefits for vision and improve eyesight. It's a custom which is still practised in many parts of the country.

Since it is also touted to contain strong anti-ageing properties, it further works to improve your vision and slow down signs of degeneration, fine lines and wrinkles.

The best way to have Giloy

Giloy is widely used and available in many forms- be it the root, powder or capsules or syrups. An individual can choose to have Giloy root in its entirety, have it as a daily supplement or use the powdered version. Do remember to check you use organically sourced versions so as to ensure maximum gains out of your immunity booster.

Giloy can be had daily, safely in a variety of ways. While the most commonly used way is to mix Giloy powder in milk or water and consume it regularly.

Many also prefer having giloy juice on an empty stomach, first thing in the morning.

Making a giloy kadha (concoction), in addition to other spices and herbs is a wonderful way to enrich your diet with goodness.

See original here:
Giloy health benefits: Reasons to add giloy to your diet and boost immunity - Times of India

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For many, 2020 was a year that provided lots of worries that kept us tossing and turning at night. Tara Parker-Popes guide, How to Get a Better Nights Sleep, is packed with advice:

We spend about one-third of our lives asleep, and sleep is essential to better health. But many of us are struggling with sleep. Four out of five people say that they suffer from sleep problems at least once a week and wake up feeling exhausted. So how do you become a more successful sleeper? Grab a pillow, curl up and keep reading to find out.

Here are more articles from the past year in Well that may help you start the new year with better sleep.

By Anahad OConnor

With the coronavirus pandemic, school and work disruptions and a contentious election season contributing to countless sleepless nights, sleep experts have encouraged people to adopt a variety of measures to overcome their stress-related insomnia. Among their recommendations: engage in regular exercise, establish a nightly bedtime routine and cut back on screen time and social media.

But many people may be overlooking another important factor in poor sleep: diet. A growing body of research suggests that the foods you eat can affect how well you sleep, and your sleep patterns can affect your dietary choices.

Researchers have found that eating a diet that is high in sugar, saturated fat and processed carbohydrates can disrupt your sleep, while eating more plants, fiber and foods rich in unsaturated fat such as nuts, olive oil, fish and avocados seems to have the opposite effect, helping to promote sound sleep.

By Richard Schiffman

A daily dose of sunlight wont fend off or cure coronavirus, though researchers continue to explore the effects that warmer weather and ultraviolet rays might have on the virus. But scientists are finding that exposure to the sun has numerous other benefits that may be especially important now including helping to elevate mood, to improve the quality of our sleep and to strengthen the bodys innate defenses against a variety of pathogens.

Exposure to daylight is critical for accurately setting our internal circadian clock, which in turn regulates sleep and waking, said Mariana Figueiro, the director of the Lighting Research Center at Rensselaer Polytechnic Institute in Troy, N.Y.

Without adequate light, we can go into a kind of permanent jet lag, Dr. Figueiro explained, where we get more easily irritated and depressed, our immune function is suppressed and our overall health may deteriorate.

By Gretchen Reynolds

People who are evening types go to bed later and wake up later than morning types. They also tend to move around far less throughout the day, according to an interesting new study of how our innate body clocks may be linked to our physical activity habits. The study, one of the first to objectively track daily movements of a large sample of early birds and night owls, suggests that knowing our chronotype might be important for our health.

In recent years, a wealth of new science has begun explicating the complex roles of cellular clocks and chronotypes in our health and lifestyles. Thanks to this research, we know that each of us contains a master internal body clock, located in our brains, that tracks and absorbs outside clues, such as ambient light, to determine what time it is and how our bodies should react. This master clock directs the rhythmic release of hormones, such as melatonin, and other chemicals that affect sleep, wakefulness, hunger and many other physiological systems.

See the article here:
Sleep Better in the New Year - The New York Times

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