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Good nutrition is a critical part of health and development. According to the World Health Organization (WHO), better nutrition is related to improved health at all ages, a lower risk of diseases, and longevity.

People can find it difficult or confusing to navigate the amount of nutrition information now available, and many sources have differing views.

This article offers science-based nutrition tips to help someone lead a healthier lifestyle.

Following these nutrition tips will help a person make healthy food choices.

Including some protein with every meal can help balance blood sugar.

Some studies suggest higher protein diets can be beneficial for type 2 diabetes.

Other research indicates balancing blood sugar can support weight management and cardiovascular health.

According to research, omega-3 fatty acids in oily fish are essential for cell signaling, gene expression, and brain and eye development.

Some studies indicate that omega-3 fatty acids can reduce the risk of cardiovascular disease.

Other research suggests the anti-inflammatory properties of omega-3 may effectively manage the early stages of degenerative diseases such as Alzheimers disease and Parkinsons disease.

The American Heart Association (AHA) recommend people eat whole grains rather than refined grains.

Whole grains contain nutrients such as B vitamins, iron, and fiber. These nutrients are essential for body functions that include carrying oxygen in the blood, regulating the immune system, and balancing blood sugar.

The saying eat a rainbow helps remind people to eat different colored fruits and vegetables.

Varying the color of plant foods means that someone gets a wide variety of antioxidants beneficial to health, for example, carotenoids and anthocyanins.

Dark green leafy vegetables are a great source of nutrition, according to the Department of Agriculture (USDA).

Leafy greens are rich in vitamins, minerals, and antioxidants.

The USDA suggest that folate in leafy greens may help protect against cancer, while vitamin K helps prevent osteoporosis.

People should limit their intake of saturated fats while avoiding trans fats, according to the USDA.

A person can replace these fats with unsaturated fats, which they can find in foods such as avocado, oily fish, and vegetable oils.

As part of the Mediterranean diet, extra virgin olive oil has benefits to the heart, blood pressure, and weight, according to a 2018 health report.

A person can include extra virgin olive oil in their diet by adding it to salads or vegetables or cooking food at low temperatures.

According to the AHA, eating one serving of nuts daily in place of red or processed meat, french fries, or dessert may benefit health and prevent long-term weight gain.

The AHA suggest that Brazil nuts, in particular, may help someone feel fuller and stabilize their blood sugar.

According to the AHA, fiber can help improve blood cholesterol levels and lower the risk of heart disease, obesity, and type 2 diabetes.

People can get enough fiber in their diet by eating whole grains, vegetables, beans, and pulses.

Research suggests that plant-based diets may help prevent overweight and obesity. Doctors associate obesity with many diseases.

According to some studies, including more plant foods in the diet could reduce the risk of developing diseases such as diabetes and cardiovascular disease.

Beans and pulses are a good source of protein for people on a plant-based diet. However, those who eat meat can eat them on a few meat-free days a week.

Beans and pulses also contain beneficial fiber, vitamins, and minerals.

Some research even says pulses may help people feel fuller and lose weight.

Drinking plenty of healthy fluids has numerous health benefits. Health experts recommend these tips:

Drinking enough water every day is good for overall health and can help manage body weight, according to the Centers for Disease Control and Prevention (CDC).

Drinking water can prevent dehydration, which can be a particular risk for older adults.

If someone does not like plain water, they can add some citrus slices and mint leaves to increase the appeal, or drink herbal teas.

A 2017 study suggests that moderate coffee consumption of 35 cups a day can reduce the risk of:

According to the same review, the recommended amount reduces to 2 cups per day for pregnant and lactating people.

According to research, catechins in green, black, and other herbal teas may have antimicrobial properties.

Herbal teas, such as mint, chamomile, and rooibos, are caffeine-free and help keep someone hydrated throughout the day.

It is important to cut back on food and drink that may have harmful health consequences. For example, a person may want to:

According to research, dietary sugar, dextrose, and high fructose corn syrup may increase the risk of cardiovascular disease and metabolic syndrome.

People should look out for hidden sugars in foods that manufacturers label as names ending in -ose, for example, fructose, sucrose, and glucose.

Natural sugars, such as honey and maple syrup, could also contribute to weight gain if someone eats them too often.

Dietary Guidelines For Americans recommend that if someone consumes alcohol, it should be in moderation.

They advise up to one drink per day for females and up to two drinks per day for males.

Excessive drinking increases the risk of chronic diseases and violence, and over time, can impair short and long-term cognitive function.

The CDC associate frequently drinking sugary drinks with:

People should limit their consumption of sugary drinks and preferably drink water instead.

A large prospective study in the British Medical Journal indicates that U.S. adults eating more red and processed meat had higher mortality rates.

Participants who swapped meat for other protein sources, such as fish, nuts, and eggs, had a lower risk of death in the eight-year study period.

According to a review in Nutrients, eating ultra-processed foods can increase the risk of many diseases, including cancer, irritable bowel syndrome, and depression.

People should instead consume whole foods and avoid foods with long lists of processed ingredients.

There are several steps a person can take to improve their health in addition to consuming healthful foods and drinks.

A 2019 review in Nutrients suggests that a high quality, balanced diet supports microbial diversity and can influence the risk of chronic diseases.

The authors indicate that including vegetables and fiber are beneficial to the microbiome. Conversely, eating too many refined carbohydrates and sugars is detrimental.

The recommended dietary allowance for vitamin D is 15 micrograms or 600 international units per day for adults.

Many people get some of their vitamin D from sunlight, while it is also in some foods.

People with darker skin, older adults, and those who get less exposure to sunlight such as during winter or in less sunny climates may need to take a vitamin D supplement.

Being aware of portion sizes can help people manage their weight and diet.

The USDA have helpful information about portion sizes for different food patterns.

People can adapt the guidelines to suit their cultural or personal preferences.

Using herbs and spices in cooking can liven up a meal and have additional health benefits.

A 2019 review suggests that the active compounds in ginger may help prevent oxidative stress and inflammation that occurs as part of aging.

Curcumin in turmeric is anti-inflammatory and may have protective effects on health, according to research.

Garlic has many benefits, including anti-inflammatory, antimicrobial, and antioxidant properties.

Intermittent fasting involves not eating either overnight or some days of the week. This may reduce energy intake and can have health benefits.

According to a 2020 review, intermittent fasting may improve blood pressure, cholesterol levels, and heart health.

The American Society for Nutrition say that keeping a food journal can help people track calories, see how much they are eating, and recognize food habits.

Keeping a food journal could help someone who wants to maintain a moderate weight or eat a more healthful diet.

Apps, such as MyFitnessPal, can also help someone achieve their goals.

Raw fruits and vegetables can contain harmful germs that could make someone sick, according to the CDC. They advise that Salmonella, E.coli, and listeria cause a large percentage of U.S. foodborne illness.

Always wash fresh produce when eating them raw.

Research suggests that microwaving food in plastic containers can release phthalates, which can disrupt hormones.

Experts recommend heating food in glass or ceramic containers that are microwave-safe.

Many people eat the same meals regularly. Varying foods and trying different cuisines can help someone achieve their required nutrient intake.

This can be particularly helpful when trying to eat a broader range of vegetables or protein.

In a 2017 study, mindful eating helped adults with obesity eat fewer sweets and manage their blood glucose.

Another study suggests mindfulness can bring greater awareness to food triggers and habits in people with diabetes.

Nutrition is an essential part of health, and people can start leading a healthful lifestyle by making small changes to their diet.

It is also important to remember other key aspects of health, such as exercise and activity, stress strategies, and adequate sleep.

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29 nutrition tips to improve health for everyone - Medical News Today

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WOBURN, MA / ACCESSWIRE / December 2, 2020 / Losing weight and reaching your fitness goals is tough, even in the best circumstances.

Throw in a pandemic and a year marked by chaos, and losing weight can feel nearly impossible. However, according to Nico Dandini, fitness professional and coach at the renowned Mike Boyle Strength and Conditioning gym (MBSC), achieving your fitness goals is still completely possible.

Nico Dandini graduated from the University of Massachusetts Amherst in 2018 with a Bachelor's of Science degree in Kinesiology. He subsequently landed a job as a personal trainer at MBSC. Mike Boyle Strength and Conditioning has been recognized as a Top 10 Gym in the nation in multiple publications, including Men's Health and Women's Health Magazines. The gym is well known for both their functional training and sports performance training programs.

Over the last 2 years, Nico Dandini has trained athletes, teams, and individuals of all levels and equipped his clients with the tools, resources, and knowledge to reach their greatest fitness goals. When the pandemic altered the routines of gym-enthusiasts across the globe, MBSC pivoted, first offering exclusively online training programs, then outdoor only workouts, and eventually restricted indoor workouts. During this time, Nico improved his online coaching services through MBSC, and presently offers 1-1 (in-person and online) training and nutritional programs tailored to his client's goals, equipment access, and fitness level.

For many, the turbulence of 2020 has caused them to lapse into unhealthy eating habits and allow their training to fall to the wayside because getting to the gym was impossible.

However, Nico is clear, "With the right knowledge and mindset, it is entirely possible to achieve our greatest goals, even amid a pandemic."

Nico Dandini shares his top three tips to lose weight during unprecedented times.

1. Figure out why you want to get healthy or lose weight. It's very important to have a clear "why". Perhaps you want to live longer, so you can spend more time with your family. Or maybe you want to improve your quality of life.

According to Nico, "Weight loss doesn't necessarily mean getting shredded, oftentimes it just means feeling better and having more physical freedom."

Whatever your "why" is, write it down, and keep it in a spot where you'll see it everyday. That way, you are constantly reminded of your purpose to lose weight.

2. Formulate a nutrition plan. Nico's boss and mentor Mike Boyle once said, "You can't out train a bad diet." Therefore, if you want to lose weight, develop a nutrition plan that puts you in a calorie deficit. A calorie deficit is when you burn more calories than you consume. It's the foundation of weight loss, so it's important your nutrition plan checks that box.

There are two ways to achieve a calorie deficit. The first is by determining how many calories you can eat per day to get into a calorie deficit than counting calories throughout your day. Counting calories is great for individuals who enjoy numbers, percentages, and having clear goals to stay within. Nico recommends the free My Fitness Pal app which makes counting calories simple! If you want to know how many calories you need to eat per day to get into a calorie deficit, download Nico's eBook titled The Beginner's Guide to Fat Loss.

However, this method can be overwhelming or stressful for others who may prefer a more fluid approach to nutrition. For these folks, Nico shares the second strategy you can use to achieve a calorie deficit. Base each meal around a protein source, a serving of fruits/veggies, and at least 8oz of water. Regardless of the method you choose, remember to be realistic, and take baby steps.

"Sustainable methods lead to sustainable results," says Nico.

3. Create a consistent training routine. Get moving to burn calories. When you develop your training routine, Nico advises to start small.

"The biggest mistake I see people make is biting off more than they can chew and then burning out," he explains.

The best way to see results is through consistency, so it's important to use sustainable methods that allow you to be consistent.

"You don't have to workout 7 days a week to the point of exhaustion. Rather 2-3 quality workouts per week and 10-20min walks everyday will help you lose weight sustainably," Nico says.

Another way to stay consistent is to find an accountability partner or hire a coach who will push you towards your goals even on days you don't feel like it.

BONUS TIP: Be patient

You can't expect change within the first 2 weeks of making a change. Instead, stay on the path and be consistent, over time, you'll start to see change. Remember, health is a lifelong journey!

To learn more about Nico Dandini or inquiry about his training services at MBSC, visit https://nicodandini.com/onlinecoaching/.

Contact Name: Nico DandiniBusiness Name: Mike Boyle Strength and ConditioningAddress: 29 Draper St, Woburn, MA 01801Website Link: http://www.nicodandini.com/Send Email

SOURCE: Mike Boyle Strength and Conditioning

View source version on accesswire.com: https://www.accesswire.com/618776/How-To-Lose-Weight-In-Unprecedented-Times-With-Nico-Dandini-Fitness-Professional-And-Coach-At-Mike-Boyle-Strength-and-Conditioning

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The health benefits of the Mediterranean diet are already widely known. By eating vegetables, whole grains, nuts, fruits, and beans with only a moderate amount of animal protein incorporated, followers can not only lower their cholesterol but also their chances of developing chronic illnesses, such as diabetes and certain types of cancer. Last but not least, the popular diet has also been touted for its weight loss benefits.

A new study published in the medical journal Heart showcased the weight-loss potential of the popular diet. It also found that followers can shed even more pounds by following a "green" Mediterranean diet which further reduces meat intake. (Related: 15 Underrated Weight Loss Tips That Actually Work.)

Researchers assigned moderately obese participantsmostly men in their 50sto three different diet regiments. The first group adhered to basic guidelines for a healthy diet, while the second group was put on a calorie-restricted traditional Mediterranean diet. The third group followed the green Mediterranean diet and were guided to avoid red and processed meats altogether. The green Mediterranean diet was richer in plants and polyphenols, which are plant-based micronutrients.

The results showed that minimizing consumption of animal protein and maximizing intake of plant-based foods supercharged weight loss. The green Mediterranean diet group lost more weight than the other two groupsan average of 13.7 pounds. Those following the regular Mediterranean diet still lost a good amount of weightan average of 11.9 poundswhile those following the general healthy diet only shed an average of 3.3 pounds.

Additionally, the green Mediterranean diet group lost more inches from their waist. The group shed 3.4 inches in comparison to the 2.7 inches lost by the traditional Mediterranean dieters and the 1.7 inches shed by the general dieters.

This is another piece of evidence that plant-based and vegan diets have tremendous weight-loss benefits for both men and women. Check out 7 Major Weight Loss Findings You Should Know to learn about new science-backed tips on weight loss.

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How to Supercharge the Mediterranean Diet to Lose More Weight - Yahoo Lifestyle

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Journey to a Japanese archipelago in the South Pacific and you'll find a community of island dwellers who consistently live for over 100 years. The astounding longevity of the Okinawans has prompted extensive scientific study into the particular habits that may lead to such long, healthy lives. Instead of finding a proverbial fountain of youth, researchers realized that the unique Okinawa diet and strong social networks have helped these centenarians slow the aging process.

Even if you live on other side of the globe, following a similar eating style may help promote good health. Here's what you should know about the Okinawa diet:

"The traditional Okinawan diet is very produce-rich, making it abundant in phytonutrients and antioxidants, which is the likely reason for its associated health benefits and anti-aging properties," says Stefani Sassos, MS, RDN., Registered Dietitian for the Good Housekeeping Institute. "The Okinawan diet limits meat, refined grains, saturated fat, sugar, salt and full-fat dairy products, which tend to have more inflammatory properties."

The National Institute of Aging and National Geographic have identified the Okinawa diet as a Blue Zone diet, meaning it's specifically associated with longevity. "Though they arent exclusively vegan, a focus on plant-based eating is a common theme among the Blue Zone diets," Sassos says.

The vast majority of the Okinawa diet primarily consists of green and yellow vegetables, root vegetables, soy-based foods, and mushrooms. Okinawans eat fish, meat, dairy, and grains like rice in much smaller amounts. Some examples of foods common to Okinawa diet include:

The diet typically does not include beef, processed meat, eggs, cheese, milk, and processed carbohydrates like sugary sweets and snacks.

"While the Okinawan diet is low in refined carbohydrates, that doesnt mean the diet itself is low-carb," Sassos says. "In fact, Okinawans are known for their high intake of unrefined carbohydrates like root vegetables and green-yellow vegetables, a staple of their diet being sweet potatoes."

Because some Okinawan foods like salted fish and miso can contain high levels of sodium, talk to your doctor before adopting this eating plan especially if you've been instructed to follow a low-sodium diet.

Okinawans eat regular meals, but the philosophy they follow at each meal makes a key difference. "The Okinawan phrase hara hachi bu is said before meals to remind Okinawans to stop eating when they are 80% full," Sassos says. "This plays a role in weight management and fighting off obesity."

One reason that Okinawans maintain good health is due to their diet. Like the Mediterranean diet and the DASH diet, this particular eating style is associated with reduced risk of cardiovascular disease and other chronic diseases. Researchers theorize that the low levels of saturated fat, high antioxidant intake, and low glycemic load affect multiple biological mechanisms, like reducing oxidative stress.

Okinawans also form unique social networks at age 5 called moai. One studied moai had met every day for 97 years. If one member did not show up, the other four would walk across the village to check on their friend. In addition to forming these strong friendships, Okinawans prize their families and faith communities. They also move naturally throughout the day, getting active by simply cooking, doing housework, and walking.

"You could certainly lose weight on this type of eating plan, especially with eliminating a slew of higher caloric items like sweets and processed foods and following the hara hachi bu concept," Sassos says. However, the Okinawa diet is not particularly designed for weight loss, unlike other eating plans out there.

"This type of diet can be difficult to follow if you arent living in Okinawa and dont have ready access to special foods from the region," Sassos says. "That being said, we can learn a lot from certain principles of the diet. Emphasizing more whole foods, produce, and plant-forward plates can have a slew of health benefits. Limiting refined processed foods and highly sugary items, as well as eating in moderation, are all important strategies to incorporate into your lifestyle."

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December 02, 2020 05:31 hs

With these 3 low-impact exercises you will be able to firm your body, strengthen your muscles and prevent any type of injury from happening to you. Take note of what they are so that you can start to improve your body and your health.

With these 3 exercises you can achieve that your body is in harmony with the mind.

Yoga

Practicing stretching exercises is very important for those who have problems with joints or musculoskeletal.

That is why practicing this type of exercise is vitally important to maintain a Healthy weight, toned muscles and proper movement conducive to healthy bones and joints.

Hikes

No one doubts the invaluable health benefits of walking. In addition to helping the metabolism to speed up, help to lose weight and improve health cardiovascular of each individual.

For this, you will only have to invest a minimum of 30 minutes daily at a fast, firm and constant step to make your body begin to transform and obtain the incredible benefits of this low impact exercise.

Stationary bicycle

This low-impact exercise will allow you to work the middle and lower body area, reinforcing the musculature Y toning the areas of your body that until now you have not subjected to exercise.

You will lose weight, you will accelerate the metabolism and you will tone your whole body with just a small session of 45 minutes per day.

These 3 simple exercises to tone your body and lose weight will be essential in your daily routines and you can intersperse them or even practice 2 per day.

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Music : 3 simple exercises to lose weight and tone your whole body - Explica

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(Bloomberg) -- Utilities have cut power to more than 122,000 homes and businesses in Southern California to prevent live wires from falling and sparking wildfires as hurricane strength winds rattle the state.The shutoffs, which began Wednesday, could ultimately impact more than 1 million people as winds sweep hillsides and mountains left bone dry by drought. Gusts have exceeded 90 miles (144 kilometers) per hour.At least three wildfires were burning in Southern California Thursday, according to the California Department of Forestry and Fire Protection. The largest is a fast-growing brush fire thats forced evacuations in Orange County and had ripped through more than 4,000 acres by 9:45 a.m. local time.California has already been charred by record fires that have burned 4.2 million acres and killed 31 people in 2020. Utilities including PG&E Corp. and Edison Internationals Southern California Edison and have cut power repeatedly to prevent power lines from falling and igniting dry brush.Near San Diego, Sempra Energys San Diego Gas & Electric utility has cut power to more than 69,000 homes and businesses at 11:30 a.m. local time, or about 207,000 people based on the size of the average household. Another 26,000 homes and businesses could lose power, according to the companys website.More than 30 of the utilitys weather stations have recorded the strongest winds in 10 years, including gusts up to 94 miles per hour, according to SDG&E meteorologist Brian DAgostino.Ive been now working here in Southern California for over a decade, and this is certainly top three in terms of strength of the wind, he said, in a video posted online.Further north, Southern California Edison has cut electricity to more than 52,000 homes and businesses, according to its website. Another 245,000 could follow suit, which would constitute the regions largest blackout to prevent wildfires this year. PG&E said it had blacked out about 600 customers in the Central Valley.Last week, Edison cut power to thousands of customers on Thanksgiving during high winds. In 2019, PG&E filed for bankruptcy after its wires sparked the deadliest blaze in state history.The high winds will be mostly confined to Southern California but could touch a portion of the states Central Valley as well.(Updates numbers of customers affected in starting in the first paragraph. Adds comments from meteorologist starting in the sixth.)For more articles like this, please visit us at bloomberg.comSubscribe now to stay ahead with the most trusted business news source.2020 Bloomberg L.P.

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Obese mum lost half her body weight after hearing she'd be more likely to die if she caught COVID-19 - Yahoo Finance UK

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Esports players might be viewed as individuals who sit around, eat junk food and guzzle down sugary drinks, but a new study finds these gamers are just the opposite.

A team from Queensland University of Technology uncovered uncovered players are up to 21 percent more likely to have a healthier body weight than the average person.

The survey also reveals that esport gamers smoke and drink less than the general public and are significantly more active as a result of certain video games.

Although a majority are in tip top shape, the study did find that 4.03 percent of esports players are more likely to be morbidly obese than the general public.

Video courtesy ofQueensland University of Technology

Queensland University of Technology (QUT) conducted the study by surveying 1,400 gamers from 65 countries in, what they say is, the first study to investigate the BMI (Body Mass Index) status of a global sample of esports players.

QUT esports researcher Michael Trotter said: 'The findings challenge the stereotype of the morbidly obese gamer.'

'When you think of esports, there are often concerns raised regarding sedentary behavior and poor health as a result, and the study revealed some interesting and mixed results.'

Trotter and his team collected the surveys and found players were between nine and 21 percent more likely to have a healthier body weight than the general public.

'As part of their training regime, elite esports athletes spend more than an hour per day engaging in physical exercise as a strategy to enhance gameplay and manage stress,' he said.

'Only top-level players surveyed met physical activity guidelines, with the best players exercising on average four days a week.'

Along with having a healthier body weight, the study found a majority of gamers do not smoke and drink less than the general public as well.

Players are 7.8 percent more likely to abstain from drinking daily, and of those players who do drink, only 0.5 percent reported having a drink daily.

And only 3.7 percent of the gamers said they smoked daily, which is compared to the global 18.7 percent.

'Exercise and physical activity play a role in success in esports and should be a focus for players and organisations training esports players,' Trotter said.

'This will mean that in the future, young gamers will have more reason and motivation to be physically active.

'Grassroots esports pathways, such as growing university and high school esports, are likely to be the best place for young esports players to develop good health habits for gamers.'

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Video game players are healthier and in better shape than the average - msnNOW

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It's easy to see from television commercials, magazine spreads and internet articles why you may think carbohydrates should be blacklisted from your meals. In a time where you're used to hearing low-carb diets for this or low-carb diets for that, the truth is, your body needs carbohydrates.

But, not all carbs are created equal. The type of carbohydrates you consume is more important than the amount you consume. In other words, think quality over quantity. To help set the record straight, we're here to explain how carbohydrates work, outline which healthy carbs you can add to your diet and provide easy recipes to try at home.

Many of the foods and drinks you consume contain carbohydrates, a macronutrient that plays a critical role in how your body functions. When you eat, the carbohydrates break down and enter your blood as glucose during the digestion process. The glucose helps fuel your body's cells to carry out everyday activities.

Carbohydrates, which consist of sugar, starch and fiber, occur naturally and are added to processed foods. When you think of carbs, your brain may picture unhealthy foods. But, you'll find carbs in fruits, vegetables, nuts, grains, seeds and foods such as beans.

Sugar is a simple carbohydrate, meaning it breaks down faster in your bloodstream. That's why sugar rushes exist where you feel a short burst of energy.

Many simple sugars, including candy, syrups and non-diet sodas, come from added or refined sugars that contain calories and little nutritional value. On labels, check the ingredient list for sucrose (table sugar), fructose (fruit sugar) or lactose (milk sugar). These are fancy chemical names for different types of sugar.

Meanwhile, starch and fiber are complex carbs that have several sugar units bonded together. Your body needs more time to break down these complex carbs; thus, the energy produced is longer lasting. You'll find complex carbs in starchy vegetables, whole grains, high-fiber fruits and dried beans.

This is where we can debunk the "all carbs are bad for you" myth. In short, you can classify any complex carb as a healthy carb.

Why? It goes back to how your body processes carbs. The length of time it takes your body to turn carbs into glucose is called the glycemic index. Complex carbs are low on the glycemic index, signifying a longer digestion process. Conversely, simple carbs are high on the glycemic index.

Your body's craving for carbs isn't so much about the sweet taste of a chocolate chip cookie or the satisfaction of salty french fries as it is about the need to boost your blood sugar. But, soon enough, your body runs out of fuel and needs more carbs, which is why you can feel hungry or sluggish after eating fast food or desserts.

As the name suggests, processed or refined foods are stripped of their nutrients and fiber. Complex carbs aren't refined and are full of starches and fibers your body uses for energy.

For example, bread or pasta made from whole grains take longer to digest since the grain is whole and not already separated. The longer the process takes to break down into a simple carb, the longer you'll feel full. This explains why high-fiber foods are more satisfying.

You can think of complex carbs in three categories: high-fiber fruits and vegetables, whole grains and legumes. While you can get complex carbs from fruit and vegetable juices, you should opt for the whole version whenever possible.

Generally, you should steer clear of a diet high in simple carbs, but avoiding them altogether isn't as easy as it sounds. You'll find lactose in milk, but that doesn't mean you should cut cereal, yogurt and other dairy products out of your diet. Enjoy them in moderation or opt for low-fat versions such as skim milk or part-skim cheeses.

Fruit contains simple sugars, but the fiber in each serving boosts the nutritional value. You may not enjoy the texture of edible fruit skins, but they're a great source of fiber. Leave your apple or pear skin on the next time you eat breakfast or fix a snack.

As for whole grains, swap your white bread, rice and pasta for products that list wheat, rye or another whole grain as the main ingredient. Making sandwiches with 100 percent whole-grain bread is a good start. If brown rice isn't for you, you can try quinoa or wild rice as a side dish. For breakfast, opt for a high-fiber cereal or a bowl of steel-cut or old fashioned whole oats with yogurt or fruit.

Legumes, such as nuts, beans and lentils, carry a dual benefit of providing carbs and protein. They also contain several nutrients, such as potassium and iron. Chickpeas, also known as garbanzo beans, are versatile enough for you to feature in an entree or serve as a side dish.

Some snacks can be good for you, too. Popcorn is a complex carb and has health benefits when eaten without added butter or salt. The kernels come from corn, the same type you eat off the cob or buy frozen or in a can. Viewed as a starchy vegetable when eaten whole, corn is actually a grain.

Switching to a diet full of healthy carbs and avoiding simple sugars and refined carbs may seem boring, but it doesn't have to be. You can still eat well by simply making a few modifications. Here are some quick and easy recipes that incorporate healthy carbs such as chickpeas, oats, black beans and whole wheat tortillas.

Healthy carbs should fill up anywhere from one-half to two-thirds of your breakfast, lunch or dinner plates. This diagram from the Healthy Eating Plate shows vegetables and whole grains should account for most of your meal. This means load up on starchy vegetables, beans or lentils or a whole grain such as brown rice or quinoa, which is a seed even though it resembles rice and other grains.

Regardless of age, the Dietary Guidelines for Americans (DGA) recommends taking in carbs that amount to 45 to 65 percent of your daily caloric intake. This is further proof carbs aren't evil as long as you're putting healthy ones in your body. Everyone should consume at least 130 grams of carbs each day. That's the baseline to maintain healthy functions.

The range of calories the DGA recommends in a day varies by age 1,000 for children ages 1-3; 1,600 to 1,800 for teens; and anywhere from 1,600 to 2,000-plus calories for younger and older adults. For example, somewhere between 900 and 1,300 calories should come from carbs if you abide by a 2,000-calorie diet. That adds up to 225 to 325 grams.

Sticking to these guidelines may prove to be helpful in the long run. The dietary fiber found in whole grains is often associated with a strong heart and digestive health. It can also help regulate your weight by preventing overeating and constant snacking.

According to the American Heart Association, excess amounts of simple sugars can raise triglyceride levelsover time and lead to heart disease, diabetes and liver problems.

If you have further questions about carbohydrates or you're considering modifying your diet, connect with an INTEGRIS Health primary care physicianto learn more about how to implement changes.

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High blood pressure is so common these days that almost half of American adults have it. While medication may be necessary, there are lifestyle habits that can help bring it under control, including eating most or all of your diet from plant-based foods such as vegetables, fruits, legumes, whole grains like oats, nuts, seeds and pretty much anything you can find in the produce aisle. You also may want to limit your intake of red meat, dairy and eggs. Here is the whole story, and how these foods work to bring down that blood pressure that's increasing your risk of stroke and other life-threatening conditions.

If you or someone you love has recently been diagnosed with high blood pressure, the only consolation may be that you're not alone. An unprecedented 45 percent of all American adults have hypertension, the technical term for elevated blood pressure. according to the Centers for Disease Control and Prevention (CDC).

While medication is often the first line of defense, it may only be necessary for a short time, ifyou take the necessary steps to alter your lifestyle.Thats because you can lower and even reverse high blood pressure with the help of plant-based foods and other lifestyle habits such as daily exercise, even simply walking in the morning. Heres how to do it.

Just a few years ago, you might have thought high blood pressure was something you didnt have to worry about until you were older. That's no longer the case. High blood pressure is hitting almost every age group, even kids, teens, and young adults, according to Dana Simpler, M.D., primary care practitioner and board certified internist with Mercy Medical Center in Baltimore, Md.

Blame the modern American lifestyle, and diet,for driving up blood pressure in younger people. The American lifestyle is progressing in the wrong direction, says Andrew Freeman, M.D., cardiologist with National Jewish Health in Denver, Colo., whos been dubbed the Vegan Cardiologist. Not only are people under more stress, theyre also eating poorly younger in life, theyre not physically active, and theyre heavier than ever. All of these factors contribute to high blood pressure.

Surprisingly, the cause of high blood pressure changesas we age. When Simpler sees high blood pressure in youngerpatients, its often because of their being overweight. Yet blood pressure increases with age, and thats related more to what people are eating, namely the standard American diet, as opposed to weight, she says.

Chances are you may have high blood pressure and not even know it, according to the CDC which is why itis called the silent killer. Left unchecked and untreated it can get out of control, Simpler says, andhave devastating consequences. High blood pressure is damaging to the cardiovascular system and can lead to heart failure, heart attacks, strokes and kidney failure.

Thats why you need to get your blood pressure checked regularly, Simpler says. If youre not overweight, check it yearly after age 40. If, however, you are overweight, start getting it checked now, no matter what your age.

How high is too high? Whats considered healthy blood pressure has been a moving target in recent years, but in general, ideal still remains 120/80 mm Hg. If its 140/90 mm Hg, you should be on medication, Simpler says.

Fortunately, lifestyle strategies can help you keep blood pressure at that optimal level or even work to lower it. Yet do note: If youre currently taking blood pressure medications, work with your doctor to wean yourself off of them under his or her supervision. The effect of these lifestyle changes can be quick, and they need to be done under the supervision of a physician, Dr. Andrew Freeman, the cardiolgist says.

One of the most effective things you can do is shift your diet toward plant-based foods, especially if youre still eating a standard American diet comprised of red meat, dairy and daily animal products and processed foods. Theyre high in fat, sugar and salt, which can increase blood pressure, Simpler says. In fact, one study from JAMA Internal Medicine found that compared with meat eaters, vegetarians tended to have lower blood pressure.

Instead, focus exclusively or almost exclusively on a whole-food, plant-based diet. The evidence is clear that people who are near vegan get most or all of the same health benefits as people who are perfectly vegan, Simpler says, adding, though, that this doesnt include vegan junk food which can still be loaded with unhealthy ingredients and push blood pressure up. If you are going to eat animal products, limit them to under five percent of your diet.

By eating plants, youll dramatically cut your salt (fat and sugar, too) intake and increase your potassium intake, which can counter the effects of blood pressure. Freeman says.

Potassium has been shown to lower blood pressure, according to research published by the American Heart Association, since potassium counteracts the effects ofsodium in the bloodstream and reduces the tension in the walls of the blood vessels.

Eat high-potassium foods like bananas, kiwi, potatoes andavocados, which are high in potassium. Simpler recommends shooting for about 4,000 milligrams a day (a banana has about one tenth of that). Other high-potassium foods are Honeydew melon and cantaloup, mushrooms, sweet potatoes and beans.

Next, add in nitrate-rich foods such as dark leafy greens and beets, which help your body producenitric oxide, which helps relax the arteries to normalize blood pressure. Aim for at least two cups of leafy greens per day, more if you can tolerate and desire it, Simpler says.

Other foods that benefit blood pressure are berries, and in a study of 34,000 people with hypertension, those who at the highest levels of anthocyanins, found in blueberries and strawberries, reduced their high blood pressure risk by 8 percent.

Garlic has been shown to lower blood pressure, and a studydivided subjects with hypertension into seven groups and the one group that ate the most amount of garlic also saw the greatest improvement in their blood pressure over 24 weeks.

Hibiscus tea has been shown in studies to help lower blood pressure,due to its high antioxidant content, saysSimpler. She recommends cold steeping hibiscus tea in eight to 16 ounces of cold water for five minutes.

If you want to avoid the meds, then make sure youre logging 30 minutes of breathless or cardio exercise a day, which studies show can prevent and improve high blood pressure, Freeman says. Onestudy from the journal Hypertensionfound that women who met physical activity guidelines of 30 minutes of moderate activity (mainly through walking) per day had a significantly lower risk of developing high blood pressure. Choose any activity you enjoy but just work hard enough that you lose your breath. Then quell stress by engaging in whatever helps you ease your worries, whether thats meditating, walking your dog or listening to music.

By following these strategies, you should see improvements in your blood pressure within a few days to a few weeks.

More here:
How to Lower Blood Pressure Naturally through Diet and Exercise - The Beet

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There was a time when, if you told people you were planning to raise your baby vegan from the get-go, youd be met with raised eyebrows or even indignant comments. How would your child get enough protein and nutrients? Wouldnt they have deficiencies?

(Annnnd this is why we dont always share our child-rearing plans with others, right?)

These days, with the increasing popularity of plant-based diets, its far more accepted to bring your child up on a diet free of animal products.

In fact, according to a 2016 position paper from Academy of Nutrition and Dietetics, appropriately planned vegetarian diets (including a vegan diet) can be healthful and nutritionally adequate for people of all ages including infants and children.

Still, its important to know that raising a vegan baby does come with some risks and may not be suitable for all children. Heres everything you need to know about raising your child on a vegan diet as a baby, toddler, and beyond.

When it comes to babies and veganism, safety seems to be the question on everyones minds. Is it really okay for a growing 0- to 12-month-old to never eat meat, dairy, fish, or eggs?

For most kids, yes! In general, its safe and healthy to offer a plant-based diet [for this age range], confirms pediatric dietitian Amy Chow, RD.

Of course, for your childs first several months, theyll need only one type of food: breast milk or formula. (The American Academy of Pediatrics recommends introducing solids around 6 months of age.) While some vegan soy-based baby formulas do exist, they can be hard to find.

The good news, though, is that breastfeeding is compatible with a vegan lifestyle. Although breast milk is technically an animal product, because it is human milk made for human babies, it poses no ethical conflict.

Even when do you introduce solids, keeping animal products off the high chair tray doesnt have to be problematic for your childs health and safety. However, meal planning probably wont be as simple as it would be for omnivores.

For all diets, its important to keep the three macronutrients in mind: protein, fat, and carbohydrates. But for vegan babies, the right amounts of protein and fat are especially critical.

Protein is usually met through a vegan diet, but only if animal proteins are adequately replaced by plant-based proteins (i.e. beans, peas, lentils, tofu, nut/seed butters), says Chow.

Use caution with feeding your child low-protein vegan milk alternatives like almond, coconut, or rice milk, too. These arent recommended for babies and toddlers, as they will fill up their tiny tummies without much nutrition.

Getting enough fat also supports growing baby bodies and brains. When introducing solids, Chow suggests sticking to healthy plant-based sources of fat, such as vegetable oil, nut and seed butters, hemp hearts, ground flax seeds, chia seeds, and avocado.

Unfortunately, foods that provide DHA omega-3 fatty acids (the kind that contribute to neural and cognitive development in babies) come primarily from animals.

After your child is weaned from breastfeeding or a DHA-fortified formula, talk to your doctor about the possibility of a DHA supplement.

The nutrients of concern on a vegan diet are, of course, those that come in smaller amounts in plants than in animal foods. These include (but arent limited to) vitamin B12, iodine, iron, and calcium.

Vitamin B12 is a micronutrient found in meats, eggs, and dairy products. Many fortified foods, such as breakfast cereals and soy milk, are enriched with B12, so take care to offer plenty of these to your baby.

As for iodine, although seafood, eggs, and milk products are among the best sources, you can find it in some cereals and grains. However, this is one nutrient you may need to supplement in your childs diet, partly because much of our dietary supply comes from fortified salt.

Plant-based diets can be low in iodine, and because added salt is not generally recommended for babies under 12 months, vegan babies may be at risk for iodine deficiency, Chow says.

And theres good reason why youll often see iron touted as an important mineral for growing babies. Iron needs for babies are highest from 7 to 12 months due to the rapid growth rate, Chow explains.

However, non-heme iron from plant-based sources has low bioavailability (has less of an active effect in the body). And the higher amount of fiber from a vegan diet specifically, certain compounds found in grains and beans may actually decrease that active effect even more.

Chow shares some helpful strategies: Combine non-heme iron (i.e. lentils, peas, beans, ground seeds, seed butters, tofu) with a source of vitamin C, use a cast iron pan for cooking, and offer iron-fortified baby cereal.

Last but not least, wed all probably point to cows milk as a top source of calcium but since it comes from a cow, youll obviously need an alternative for your childs vegan diet. Look to other calcium-rich foods like fortified soy milk, tofu, almond butter, sesame butter, and leafy greens.

Although many Americans are deficient in dietary fiber, a vegan diet can actually provide too much fiber of your babys tiny GI tract.

Not only can this cause gas, diarrhea, and extra fussiness, it can have other, less obvious consequences. Too much fiber can lead to poor absorption of important nutrients like iron, zinc, and calcium, says Chow.

So whats a vegan parent to do when introducing fiber-rich foods like grains, soy, veggies, and beans? Try the following:

In an ideal world, everyone who provides care for your baby would understand what does and doesnt belong on your childs vegan diet and be on board with the idea. The real world, of course, isnt so perfect.

Its possible you may face resistance or ignorance from caregivers about the choices youve made for your babys eating. As much as you may provide guidelines for what your child can eat, you may end up having some tough conversations with caregivers.

You also may need to be prepared for the fact that, when outside of your care, your child will eventually consume some animal products (even if accidentally).

As much as possible, do the emotional work to make peace with what you cant control, knowing that an unwitting bite of cheese or hamburger wont ruin your child for veganism forever.

Just like for adults, there are some circumstances where its not the best choice for children to eat a vegan diet.

Kids who are extremely picky eaters or have feeding difficulties may be at higher risk of nutritional inadequacy, says Chow. In fact, any health or medical condition that impedes your childs ability to eat or digest food may be reason enough to forgo a vegan diet.

If your child has this type of health issue, talk with your pediatrician about whether its wise to keep animal products off the menu.

Babies who were born prematurely may also benefit from the growth-promoting proteins and fats animal products provide, so your doctor may recommend a more varied diet until your child has caught up on weight.

Chow notes, too, that a vegan diet poses a health concern for babies at high risk of food allergies. Its recommended to introduce priority allergens early to reduce risk of developing allergies, she says. On a vegan diet, the baby will not be exposed to eggs, dairy, fish, seafood which are part of the top allergens.

Plus, well be honest: If your kiddo has multiple food allergies, such as to nuts, seeds, or soy, it can be a pretty epic challenge to make a vegan diet work.

If you have strong feelings about issues like animal cruelty or the health of the environment, its only natural to want to raise a child whos conscious of these concerns.

On the other hand, since veganism may not be right for certain babies or children at least for a while its best to consult your pediatrician before making the determination to feed your itty-bitty eater a vegan diet.

If you do decide, after consultation with your doctor, that animal-free is the way to go for your whole family, you may be advised to work with a pediatric dietitian. They can help you make a plan for a healthy approach to veganism from infancy on up.

Dont have a referral? Check the Academy of Nutrition and Dietetics registry of practitioners in your area.

A vegan baby doesnt have to be a contradiction in terms, even from your childs first days of life. By taking the right precautions, its possible to bring your little one up on a diet free of animal products. Your veggie babe can grow up just as healthy and strong as any omnivore.

Read more from the original source:
Raising a Vegan Baby or Toddler: Is It Safe? - Healthline

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