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In these times, there's a never-ending search for the best weight-loss diet. Ideally, we want a quick fix that will lead to significant weight loss in a short period of time.

Unfortunately, after short, drastic regimes, people tend to regain the lost weight fast.

Weight-loss plans that are considered most successful are the ones that control calories, include all the necessary macronutrients and don't exclude any food groups. But how good are they really? Let's look at the most recent research in terms of long-term success.

An energy balance

Weight gain is a result of an imbalance of energy: too much food (energy) consumed, compared to the amount of energy used (expended). The excess energy is converted into fat and stored in the body.

Although this sounds simple, the factors that influence energy intake and expenditure are varied and complex. It involves numerous biological, genetic, environmental, behavioural and psychological factors.

Restricting your calories

An initial calorie deficit can certainly lead to successful weight loss. This means that you need to be taking in less energy than you are expending. The good news is that according to research, even modest weight loss (510% of bodyweight) can result in significant health benefits, reducing your risk of developing cardiovascular disease, cancer, type 2 diabetes, high blood pressure and inflammatory conditions.

There are various versions of calorie restriction: moderate (13001500kCal per day), low (9001200kCal per day) and very low (<900kCal/day).

Choosing one depends on individual goals. If you are someone who usually consumes 3 000kCal per day, a daily energy prescription of 100kCal would be rather difficult to achieve (and certainly too challenging to keep up).

The problem with only focusing on calorie restriction is the long-term sustainability (>6 to 12 months). Avoiding regaining lost weight can be challenging.

The reason is that if we do not change our habits and long-term behaviour when it comes to food, we can easily fall back into the habits that caused the weight gain in the first place.

As we lose weight, our bodies need fewer calories to sustain our lower weight. And, in some cases, dysregulation of appetite can be a problem. A study noted that for every kilogram lost, there was an increase in appetite of about 400 kilojoules (100kCal) per day which of course makes sustaining weight loss more challenging. The body has compensatory mechanisms that start to increase appetite and reduce the satiety (fullness) effect, which can lead to overeating.

A better method

It appears that the most effective weight loss plan (that also focuses on improving health outcomes) aims to focus not only on the quantity of food consumed (calorie control) but on the quality of the macronutrients, such as carbohydrates, fats and proteins.

There is a strong body of evidence that shows that besides changing your behaviour and habits around food, you need to engage in physical activity to sustain weight loss in the long term.

A registered dietitian can support you by helping you develop the systems and skills needed to change your habits. They can also calculate an individualised eating plan, taking your unique lifestyle, food preferences and nutrient requirements into consideration. They can develop a plan that is affordable, accessible, culturally acceptable, and enjoyable (so that you don't feel too restricted).

In summary

To conclude, calorie counting or calorie restriction is an essential part of a successful weight loss programme. However, we need to reach beyond that to sustain weight loss in the long term. Following an individualised, nutritionally-balanced eating plan that tastes good, addressing bad habits and getting moving will all ultimately form part of the new lifestyle you need to develop to sustain weight loss.

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Rosanne Lombard

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Is calorie counting the only way to achieve sustainable weight loss? - Health24

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Indian actress Mishti Mukherjee died of kidney failure at the age of 27, due to complications related to her keto diet, according to a statement from her family. Mishti as she was known, suffered kidney failurerelated to her strict keto diet, Friday evening, according to a statementthat confirmedthe death of the actress, who starred in many movies and music videos. Her kidneys failed after the actress reported suffering severe pain. The keto diet is causing controversy in the medical community because of the way dieters lower their carb intake and overload their protein and fat intake, which can put a strain on the kidneys and cause the renal system to get overwhelmed.

The actresss family released an official statement that stated, Actress Mishti Mukherjee who marked her brilliance in many films and music videos with her ace acting is no more. Due to the keto diet, her kidney failed in Bangalore and she breathed her last on Friday night, the actress suffered a lot of pain. Unforgettable and unfortunate loss. May her soul rest in peace. She is survived by her parents and brother.

Aketo diet is a high-fat, high protein, low-carb diet designed toput the body into ketosis, where it burns fat for fuel. The ideal keto diet should consist of about 75 percent fat, 20 percent protein, and only 5 percent of carbs. Instead of burning carb, the body must switch over to burn fat, which occurs in about 3 to 4 days of beginning to follow the keto plan.

Studies have linked the keto diet to adverse effects on the body, especially if followed strictly and foran extensive period of time since it canput a lot of stress on your kidneys and may lead to kidney stones.The amount of protein a person eats can lead to overwhelming the kidneys and anyone already suffering from chronic kidney disease or related ailment can suffer side effects. Consuming a diet high in animal protein,especially red meat, may lead to a higher risk of forming kidney stones, the research has shown.

"It may also worsen the kidney functioning of those who already have kidney diseases. The theory is that higher intake of animal food products can make your urine more acidic i.e. increase level of excretion of calcium from your urine," said Dr. Salil Jain, Director of Nephrology and Renal Transplant, Fortis Memorial Research Institute in Gurugram.Keto Diet Should Not beFollowed for More Than 45 Days

The Entertainment Times of India quoted Priya Bharma, a Senior Dietician at the Sri Balaji Action Medical Institute in New Delhi in an IANS report:"The Keto diet is one of the hardest diet schedules to follow, which primarily focuses on weight loss." She added a warning:

"It surely has the potential risk of other health problems as the user is on high proteins and fats intake," sheexplained

"A person with ideal or lesser body weight is generally not suggested to go for it. It is not suggested to continue for more than 45 days in one go as the body starves for other nutrients as well as high protein puts pressure on the kidney without other related precautions," she noted.

While kidney stones are one possible side effect there are other more dire outcomes, the studies have shown.Doctors have warned that while keto works well for obese patients it can cause more severe issues for thinner patients who stay on it too long, since when the body stores up too manyketonesthe acids produced as a byproduct of burning fatthe blood can become too acidic, which can damage theliver,kidneys, and brain. Left untreated, it can be fatal, according to medical experts. Dieters should drink plenty of water to reduce the stress on the kidneys while on a keto diet.

The Beet quoted Dr. Andrew Freeman, cardiologist, who has studied ketogenic diets and heart disease, who said: It's not the diet itself, but what most people eat when they are doing it, such as red meat, processed meat (like bacon) and high-fat foods that can cause fatty liver disease, cardiovascular disease and other related health problems associated with eating a diet high in red meat. Most people have trouble staying on such a strict low-carb diet, and end up gaining all the weight back. The healthier choice, according to Dr. Freeman, is a low-fat diet that is rich in plant-based foods such as fruits, vegetables, whole grains, nuts and seeds, and low in processed foods.

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Indian Actress Mishti Mukherjee, 27, Dies of Kidney Failure Related to Keto Diet - The Beet

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Ayurvedic eating has been around for centuries (the name comes from Sanskrit for life and knowledge), but theres nothing like a name-drop by Gwyneth Paltrow to blast the idea into the mainstream. However, when Paltrow mentioned recently that the ancient eating regimen has helped her feel good during quarantine, the only detail she shared was that she eats for her dosha. Well, who wouldn't want to feel as serene as GP during quarantine or any time? That's why we're breaking down the Ayurvedic eating, and how can you, too, eat for your dosha.

First, lets back up a bit. Ayurveda is not a diet its a natural healing science that originated in India more than 5,000 years. "Ayurveda is an evidence-based healing system focused on prevention of disease and promotion of positive health through the balance of mind, body, and environment," explains Prajakta Apte, RDN, a Phoenix-based holistic nutritionist who specializes in Ayurveda.

Those who practice Ayurveda believe there are three different types of energy patterns those are the doshas GP was talking about and there is an optimum way to eat to balance all those energy waves depending on what your primary dosha is. Nutritionist Vanessa Rissetto, RD, CDN, can see the appeal. Everyone is trying to be more mindful with regards to their weight, disordered eating habits, and the like this seems like a non-stressful way to have success.

But Ayurvedic eating is not a fad diet that you can just easily dip into. It takes careful study, and there is a long list of foods to eat and avoid based on balancing your doshas. But the general guidelines can be embraced by anyone, says Rissetto. Giving up coffee and alcohol and eating more fresh fruits and vegetables are a no-brainer they will help with your sleep and gut health, she says. Rissetto adds that the focus on unprocessed, whole foods could also promote weight loss and mindful eating.

Note: We're only scratching the surface when it comes to all there is to know about Ayurvedic eating. If you're interested in trying a Ayurvedic eating, consider consulting your doctor and/or an Ayurvedaspecialist who can help guide you.

"Ayurvedic philosophies believe we each contain varying proportions of each dosha, generally with one or two in dominance," says Apte. "Our naturally dominant dosha, which we are born with, does not signify imbalance, but rather shows how or who we are in our most healthy, balanced state." Figuring out your dosha can be a complicated process, but in the most basic terms:

VATA (air and ether): People with a dominant vata dosha are considered creative, active, and bright; they walk, talk, and think fast, but get tired easily. Vatas are usually thin with a light frame, and suffer from gastro-intestinal problems like constipation and bloating.

PITTA (fire and water): Pittas are intelligent but can be short-tempered. They usually have a medium build and have a healthy appetite, a strong metabolism, and good digestion.

KAPHA (earth and water): Kaphas are known for strength, stamina, and sharp intelligence. They are also usually very sweet and grounded. Kaphas are often larger-framed and muscular, and they have a slow metabolism.

Once you figure out what your dosha is, you should choose the foods you eat based on balancing out your energy. "When these three doshas are in balance, they create health, but when they are out of balance, they are the cause of disease," says Apte. To truly immerse yourself in Ayurvedic eating, you should consult a nutritionist who is familiar with the very long list of food to eat and avoid, but here are a few general guidelines:

"People with a predominant Vata dosha should eat warm foods and drinks, and cooked cereals and grains rather than dry or crunchy foods," says Apte. "Choose boiled and steamed vegetables and ripe fruits." Skip anything cold, frozen, or raw, and eat three or four meals a day at regular intervals, as well as lots of healthy snacks.

EAT: Soups, stews, and casseroles; well-cooked oats, and rice cooked with lots of water and butter; sweet and juicy fruits such as bananas, berries, and melon; fresh-baked bread.

AVOID: Nightshades, including tomatoes, eggplant, peppers, and spinach; carbonated beverages; heavy foods like hard cheese; aged or fermented foods; astringent fruits such as cranberries and raw apples; candy; caffeine.

"The Pitta dosha is associated with heat, so people with predominant Pitta should eat a variety of green vegetables and ripe fruits and use ghee or olive oil in cooking," says Apte. Eat your food warm, rather than hot, she says, and stick with cool or lukewarm drinks. Pittas do best with a vegetarian diet made up of non-spicy foods. Limit salt, and skip eggs, alcohol, and coffee.

EAT: Milk, cheese, sweetened yogurt; olive oil; sweet and bitter veggies such as mushrooms, peas, peppers, broccoli, and zucchini; grains including couscous, quinoa, and barley.

AVOID: Spices such as black pepper, chillies, garlic, and onions; sour and acidic foods such as grapefruit, tomatoes, radishes; plain yogurt; foods containing vinegar, including salad dressings; nuts and seeds; and meat.

The Kapha dosha is associated with water, so those with this dominant dosha should balance it out with pungent, bitter, and astringent foods. Kaphas should avoid dairy and fatty, greasy foods of any kind. If you do eat meat, skip anything that's fried and stick with baked, roasted, or broiled dishes. Avoid any sweetened except honey, and go heavy on the spices.

EAT: Ginger and garlic; apples, mangoes, peaches, pears; leafy greens and veggies that are grown above ground, like corn, asparagus, eggplant; cottage cheese; lean proteins including chicken, fish, and tempeh.

AVOID: Root vegetables, rich gravies, frozen foods, oils and fats.

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What is the Ayurvedic Diet? - Eating for Your VATA , PITTA, or KAPHA Dosha - GoodHousekeeping.com

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These Vitamin K-rich foods can be included in more than one ways in the diet.

Highlights

Due to the ongoing pandemic, we are well-aware of how vitamins and minerals are crucial for our health. From Vitamin C for immunity to Vitamin A for eyesight and Vitamin D for immunity and strong bones, a diet rich in all such vitamins is essential for our well-being. Vitamin K is another important vitamin that fosters blood clotting and plays a vital role in bone health. A fat-soluble vitamin, Vitamin K is actually a group of compounds of which vitamin K1 and vitamin K2 appears to be the most important one, as per Consultant Nutritionist Rupali Datta.

Vitamin K mainly promotes bone health and wound healing besides protecting the heart. Vitamin K2 has also been found to improve insulin sensitivity. Therefore, people who absorb the most vitamin K2 from their foods are about 20% less likely to develop Type 2 Diabetes. Rupali adds that while Vitamin K2 (or menaquinone) is largely produced by the intestinal flora, Vitamin K1 (or phylloquinone) can be obtained naturally from plants, especially green leafy vegetables. Here we have 9 foods you can have along with ways to add them, to get more of Vitamin K in your diet.

(Also Read:4 Subtle Signs and Symptoms of Vitamin K deficiency)

Low in cholesterol, rich in dietary fibre, vitamins A, C, K and iron, spinach is good for bone health besides proper functioning of red blood cells in the body. Here's a spinach pancake recipe that you can try at home to include more of vitamin K in your morning meal!

With more than 50% of the daily recommended allowance, Kale seems to be the perfect veggie to add in your vitamin K rich diet. It's also high in fibre, protein, and omega-3 fatty acids. This beetroot kale smoothie can come handy for a quick and energizing meal in the middle of the day.

One of the most nutritious vegetables, broccoli is juicy, fresh, firm and needs to be cooked right to reap in all the benefits and a spectacular taste. This broccoli and almond soup recipe is a comforting bowl of goodness that you won't be able to resist.

Also rich in protein, vitamin A and potassium, lettuce is most commonly found wrapped inside a sandwich or plated under salads, but it's a wonderful leafy vegetable that can be tossed in many ways. Here are lettuce-wrapped cottage cheese rolls that you'll absolutely love to relish!

Don't we already know the many benefits of fish? What we might not have realised is the rich amount of vitamin K as well. Perhaps we found another reason to load up in the succulent and flavourful baked/grilled fish! This baked fish with white sauce is the perfect recipe to begin with.

One of the most popular vegetables in India, cauliflower also helps maintain a healthy digestive system, prevents arthritis, obesity and other anti-inflammatory mediated diseases. This yummy cauliflower salad topped with a mouth-watering cauliflower puree is a stellar recipe to include in your diet.

Rich in protein, eggs perhaps top the list of our go-to foods to prepare quickly! Versatile, easy and oh-so-delicious, there is just so much one can make from an egg. Here is an easy scrambled eggs recipe that you can try for your next breakfast!

Hailing from the same family as cabbage, cauliflower and broccoli, Brussel sprouts undoubtedly are packed with nutrients, especially proteins, fibre, vitamin C and K while being low on carbohydrates. One way to include it in your diet is to simply saute it along with other crunchy veggies such as carrot and broccoli with a bit of salt and enjoy a hearty meal!

Kiwi comes loaded with nutrients that boost our body. Besides vitamin K, it comes with Vitamins A, B12, B6, E, iron, calcium and potassium and ensures blood circulation in the vessels, iron absorption for healthy bones, good vision, etc.Here is cucumber and kiwi juice recipe that is sure to get you refreshed and impress the taste buds too!

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These Vitamin K-rich foods can be included in more than one ways in the diet. Let us know what you are planning to make from the versatile foods!

About Aanchal MathurAanchal doesn't share food. A cake in her vicinity is sure to disappear in a record time of 10 seconds. Besides loading up on sugar, she loves bingeing on FRIENDS with a plate of momos. Most likely to find her soulmate on a food app.

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9 Vitamin K-Rich Foods That You Must Add To Your Diet - NDTV Food

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Intermittent fasting may be no more effective than traditional forms of dieting and may evenreduce lean muscle mass, according to a randomized clinical trial published in JAMA Internal Medicine.

With various forms of alternative diets sweeping nations everywhere, intermittent fasting has quickly risento the foreground of diets that supposedly affect your metabolism. There are many variations, but all include periodsof fasting followed byallocated time to indulge in food of your choice. Some use the dietas a tool to make them more aware of when they are hungry, while others claim it boosts their body's ability to react to calorie intake.

As of 2020, intermittent fasting has become oneof the most-followed diet plans in the USA, according to the International Food Information Council(IFIC). However, hard evidence of exactly how successful the diet is and the full mechanisms behind it has been lacking.So researchers from theUniversity of CaliforniaSan Franciscoattempted to find out.

The team assembled a clinical trial consisting of 116 adults with abody mass index (BMI) between27 and 43 and randomly assigned them to either three meals a day or an intermittent fasting routine. The intermittent fasting group could eat to their hearts content between 12:00pm and 8:00pm, but not outside that time frame. On the flip side, the other group had a structured diet of three meals a day. This group was recommended the time at which to eat, but not what to eatboth groups consumed approximately the same calories daily.

After monitoring the participants for three months, the team measured their weight loss, fat mass, and lean mass among other metrics to identify differencesbetween the groups. Inspecting the results, there was no significant difference between the weight lost by the fasting group compared to those that atethree meals a day. Whilst the fasting group did lose weight, it was a very small amount at just ~0.2 lbs per week.

Furthermore, there was an unexpected result those participating in intermittent fasting had lost more lean muscle mass compared to the other group.According to Inverse, the results prompted co-author Ethan Weiss to stop intermittent fasting altogether, a diet he has been following for the past 7 years.

"No matter how you look at it, time-restricted eating resulted in very modest weight loss, Weiss told Inverse. "It did not offer any other metabolic advantage. And then there was the concerning signal over the loss of lean mass."

However,the jury is still out on intermittent fasting, as someprevious studies have demonstrated the benefits of the diet, while others align with the resultsseen here. The study also doesn't take intoaccount othervariations of intermittent fasting, such as increasedfasting length orthe timeof day. Three months is also considered short for weight lossresearch, making it difficult to drawgeneralconclusions. Alongside this, protein and water intake was not accounted for, which could have altered the lean muscle mass between cohorts.

The authors hope that further study with these considerations in mind willclarify whether it is the fasting or a different reason that led to the muscle loss.

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Intermittent Fasting May Be No Better Than Other Diets And Might Even Reduce Muscle Mass - IFLScience

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By: Lifestyle Desk | New Delhi | October 7, 2020 10:00:07 amHere's why plant-based diets are good for your health. (Source: Getty Images/Thinkstock)

People have started recognising the importance of eating healthy to stay hale and hearty. Experts too are of the view that regular consumption of a balanced diet comprising of all the essential vitamins, carbohydrates, fat and protein can benefit ones health in the long term. Studies also recommend the consumption of a plant-based diet which consists of foods derived from plants such as vegetables, nuts, seeds, legumes and fruits.

The FSSAI or Food Safety and Standards Authority of India also recently posted on Twitter about the need to have a plant-based diet.

Take a look.

According to FSSAI, the benefits of a plant-based diet are plenty, including:

*Lowers overall cholesterol levels

*Less risk of stroke and obesity

*Reduces risk of diabetes

*Provides high fibre content

*Reduces carbon footprint

Various case studies have indicated that plant-based diets, which are rich in whole carbohydrates, help in improving insulin sensitivity and other health markers in people with type 1 diabetes.

According to a 2019-study published in Journal of the American Heart Association, middle-aged adults who consumed more of plant-based foods and less of animal products were likely to have a healthier heart, with a lower risk of heart diseases. And it held that less meat can also reduce the risk of a stroke, high cholesterol, blood pressure problems, type 2 diabetes and obesity.

What to have?

Nutritionists insist on having a diet that has fruits such as berries, bananas, apples, grapes, melons, citrus fruits, among others; vegetables like broccoli, beetroot, cauliflower, carrots, tomatoes, peppers, etc.; legumes like kidney beans, black beans, peas and chickpeas; seeds, nuts, whole grains, and plant-based milk like coconut, almond, soy, to name a few.

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World Sight Day 2020: Vitamin C is one of the most impactful antioxidants for our body

Highlights

Sight Day 2020: With the increasing usage of mobile phones, televisions and other electronic gadgets, a poor vision has been one of the major concerns today. Almost every one of us spends most of our time staring at phones and laptops - both for work and entertainment purposes. In fact, we hardly offer any kind of rest to our eyes. This results in stress that further leads to several eye-related problems. Besides these lifestyle issues, increasing level of pollution and malnutrition/under-nutrition play major roles in the deterioration of eye health. Hence, health experts around the world often recommend well-balanced nutrition on a daily basis to strengthen the vision and overall eye health.

To further raise awareness among people about blindness, vision impairment and other eye-related problems, World Sight Day is celebrated annually across the globe on the second Thursday of October. This year, it will be marked on October 8, 2020. As per the World Health Organisation, "1 billion people around the world have a preventable vision impairment or one that has yet to be addressed. Reduced or absent eyesight can have major and long-lasting effects on all aspects of life, including daily personal activities, interacting with the community, school and work opportunities and the ability to access public services."

This World Sight Day 2020, we bring you some natural food options that can help nourish your eyes. Speaking about the same, consultant nutritionist Rupali Datta stated, "There are several vitamins that can help in keeping your eyes healthy. One such example is vitamin C. Abundantly found in our everyday diet, it is one of the most impactful antioxidants for our body. Alongside maintaining overall health, vitamin C lowers the risk of developing cataract. It also helps maintain the collagen in the cornea."

Moreover, several studies have inferred that regular consumption of vitamin C may reduce the risk of cataract and vision loss due to macular degeneration.

"Some of the vitamin C-enriched fruits that can be included in your regular diet are citrus fruits, amla, papaya, tomato, guava and mango," Datta added.

Also Read:Vitamins for Good Eyesight: Foods That Can Help Nourish Your Eyes

Fruits like lemon, sweet lime, oranges etc are a great source of vitamin C that boosts the functioning of our eyes. It also prevents us from the inflammatory condition of eyes.

As per Ayurvedic expert Ram N Kumar, "Amla not only help boost immunity but also strengthen our eyesight." Several studies have further found that carotene in amla improves vision and promote overall eye health.

Papaya is loaded with antioxidants and beta-carotene and aids eye health and vision. Alongside, papaya contains lutein and zeaxanthin that are known to prevent our eyes from UV rays.

The key content of tomatoes is compounds called lutein and lycopene. These carotenoids may help protect our eyes from light-induced damages.

Guava is a potent source of vitamin A and C, which are known to boost vision. This fruit not only helps improve eyesight but also prevent against degradation of eyesight.

The beta-carotene-content of mango is known to lower the effects of free-radical damages in our eyes. It is also a good source of vitamin A and protects us against dry eyes, itchiness etc.

This World Sight Day 2020, let's pledge for a healthy lifestyle for strong eye health!

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About Somdatta SahaExplorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.

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World Sight Day 2020: Add These 6 Vitamin C-Rich Fruits To Your Diet To Boost Eye Health - NDTV Food

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We've been hearing more and more about the Okinawa Diet recently, named for the small island off of southern Japan that is home to some of the longest-living, healthiest people on the planet. They not only don't die of the usual western diseases like heart disease and diabetes, but many of them live independently and actively (and happily) well into their 90s.

So what's their secret? It turns out they eat an enormous array of foods every single day, up to 18 different vegetables and fruits, and they also eat foods that grow in three specific places: In the ground, in the form of roots, above the ground in the form of vegetables, and in the sea, in the form of algae and seaweed. And each of these environments affords the foods different vitamins, minerals, antioxidants, and micro compounds that create a spectrum of healthy nutrients to fuel a body that can fight off disease.

So the takeaway is that we need to add more variety to our plates, not just focus on one superfood or a small cadre of nutrients. Getting more types of plant-based foods into your diet is the key.

Here is a storyby Kaki Okumura, who writes a wellness blog calledkakikataabout how to use Japanese principles to live a longer, happier lifewherever you may call home.

Okinawa, an island prefecture in southern Japan, stands out among a country that is already well known for longevity. They have a much lower rate of coronary heart disease compared to mainland Japan.

A separate study on Japanese centennials living in Okinawa, where the researcher went back and analyzed at what age these individuals were able to live independently (cook for themselves, do their own house chores, live in their own home, among other factors), came to another fascinating discovery: The study was only on 22 individuals, but among them,82 percent were still independent at a mean age of 92 yearsand about two-thirds at a mean age of 97 years old a lot of Okinawans dont just live long, it seems they live long active and happy lives.

There are many factors to a healthy life, but a big one is a diet. In an interview with CNN, the researcher leading the study, Craig Willcox, shared that he found Okinawans typically eat seven different fruits and vegetables and 18 different foods a day, and more than 200 different foods and spices regularly in their overall diet.

I thought to myself, how do they do this? Isn't it difficult to get so many different kinds of vegetables and food in one day? But if you consider one of the most common and famous Okinawan foods, a stir-fried vegetable dish called chanpuru, maybe this isnt so impossible. Chanpuru means to mix together and can be a variety of different vegetables, but a classic version would include bitter melon (goya), tofu, egg, and bean sprouts, sometimes with carrots, cabbage, or onions. This is often served with a side of sweet potato and miso soup, which is frequently made with seaweed, tofu, and daikon radish. Okinawans also often enjoy a portion of fruit after or between meals, such as pineapple or papaya with some freshly brewed jasmine tea.

Its not limited to chanpuru many Okinawan dishes are often an assortment of different vegetables, such as Okinawan jyushi or papaya irichi. Their diet is particularly aware of the idea of eating lots of different kinds of vegetables every day meals are often colorful, and include an assortment of leafy vegetables, root vegetables, and sea vegetables. Suddenly, I could see how one could easily get so many different kinds of vegetables in one day.

And this is why the Okinawan diet works: Their focus is on getting a large variety of fresh vegetables and fruit, rather than becoming hyper-focused on increasing your intake of one superfood vegetable or eliminating an entire food category that has been deemed bad by the public.Their meals are never just tofu or bitter melon, and theyll frequently have rice or noodles, instead of just sweet potato. Their meals are often a colorful assortment of different vegetables and food types, of different colors and textures.

So dont worry about eating more superfoods like kale, tiger nuts, or Indian gooseberries: The key to eating well is paying closer attention to the variety of fresh fruits and vegetables you eat in a day seven a day if you can.

If you enjoyed this piece, please write to Kaki atkokumura@kakikata.space withany questions on Japanese cuisine or culture.

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What is the Okinawa Diet and How Can You Follow It to Live Longer - The Beet

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Research has shown that Diabetics are at a higher risk of COVID infection.

Highlights

The pandemic gripping the entire world today has affected our health in varying ways. On one side, being locked in, we are eating home cooked food made with fresh ingredients and with our families. Traditional recipes are making a comeback into our lives. This is good and healthy. On the other side, we have seen that lack of physical activity, the stress of the scare of getting infected and prolonged stay at home is creating mental and physical ill-health. With respect to diabetes, from day one, Doctors have been telling us about the increased risk of infection in people with underlying co-morbidities like Diabetes, Heart disease, stroke and people of older ages.

Research has shown that Diabetics are at a higher risk of COVID infection, and at a higher risk of the severity of the infection and complications that come with SARS- Severe Acute Respiratory Syndrome. Emerging evidence also points towards the fact that this infection makes diabetes control difficult because of the treatments involved. Conversely, uncontrolled blood sugars make controlling the infection that much more challenging. Also, it has been seen that a lot of obese and pre-diabetics have become Diabetics with the onset of COVID infection. To protect against the infection, Diabetics are not stepping out, thus leading to a lack of physical activity. Add to this poor food choices, stress, uncontrolled blood sugars, and increased BMI. It seems like a vicious circle, but you can break this by making the right choices for a healthier lifestyle.

(Also Read:17 Easy Diabetes-Friendly Snack Ideas To Manage Blood Sugar Levels)

1. Eat At The Right Time: This time isn't a weekend; you are at home to stay safe and it's a long time. Eating at proper times means a better regulation of blood sugars by preventing binge eating, supplying a steady and measured carbohydrate in the blood preventing spikes and troughs. Eat within 1 hour of waking up and eat every 3-4 hours. Three well-planned major meals, with two snacks in between is a good strategy to follow. Close the kitchen by 9pm, take a cup of milk at bedtime.

2. Add Whole Grains:Make sure you add whole grains in at least 3/4th meals. They ensure a slow and steady supply of carbs, keeping up your energy levels. Whole grain fibre slows down the release of glucose into the blood and at the same time provides many beneficial vitamins and minerals. Millets like Jau aka Barle, help control blood sugars. Try using them in one meal in two days at least.

Whole grain fibre slows down the release of glucose into the blood.

3. Benefits Of Eating Protein: Proteins don't just build up a healthy body, they also add to the satiety value. Adequate protein intake for an adult is about 0.8g/kg body weight as per the recent guidelines of National Institute of Nutrition. High protein diets with very low carbs may be followed, but only if your doctors decides as they need very close follow-ups and monitoring. They have shown to control very high sugars but must not be tried without your doctor/dietician by your side. Plant proteins like legumes- Rajma, chana, lobia are excellent for sugar control. Low-saturated fat animal proteins from fishes, chicken breast, eggs can also be included safely. Fat free/ low fat milk and dahi also add quality proteins. Dahi or yogurt is a probiotic that enhances gut health which is directly related to better sugar controls

Proteins don't just build up a healthy body, they also add to the satiety value.

4. Fats Oils And Nuts & Seeds:Healthy fats from plant sources like, Olive oil, Peanut oil, Rice bran oil in combination with Mustard or sesame oil have a beneficial effect on our health. Recent research has highlighted that replacing excess carbohydrates and saturated fats with healthy fat choices improves both blood sugars and insulin control. Eating an ounce of nuts & seeds, at least thrice a week, has shown better sugar controls and heart health.

Healthy fats from plant sources like, Olive oil, Peanut oil, Rice bran oil in combination with Mustard or sesame oil have a beneficial effect on our health.

5. Fruits And Vegetables:Fill up half your plate with vegetables and salads. Choose seasonal and colourful. Add the whites, greens, reds, orange and ensure that your body gets not just fibre but also lots of vitamins, minerals, antioxidants and phytonutrients that protect against infections, oxidative stress and boost the immune system. Two fruits a day make a good snack providing little carbs, with fibre and electrolytes keeping you full and your sugars stable.

Fill up half your plate with vegetables and salads.

So what should a Diabetic meal plan look like? Choose at least 4 components from each of the food groups to make a major meal:

1. 2 small multigrain bread slice + 1 egg boiled/poached/ scrambled/ omelette+ 1 cup milk

2. 2 stuffed multigrain or whole wheat roti + big bowl of Dahi + mint chutney

3. 2-3 Idly/ dosai + Thick sambar 1 bowl + Dahi or thick lassi

1. 2 chapati + 1 big bowl Rajmah + 1 big bowl palak+ Dahi

2. Parboiled rice (cooled down) + thick sambar or chicken breast in gravy + Cauliflower+ 1 Bowl dahi

3. Multi grain burger Bun + grilled Paneer / Chicken patty + lots of cucumber, lettuce leaves, tomato slices + 1 glass cold coffee. Make a burger at home, use mustard instead of Mayo

4. Veg Pulao + sprouts salad 1 bowl + Dahi or Chicken Biryani + Mixed Veg Raita which contains one bowl of vegetables.

1. Roasted foxnuts or makhana + 1 table spoon roasted peanuts

2. Boiled corn with Paneer cubes

3. Grilled/raw vegetables with 1 tablespoon peanut/almond butter

4. 1 fistful of almonds + walnut + chia seeds

These are just guidelines to explain balanced meals, get your personal diet plan from a registered nutritionist.

In addition to this, exercise. Even if you aren't going out, please take out 30-45 minutes and choose a workout that helps get your heart rate up. 10,000 steps are ideal and 15,000 steps prevent NCD's (Non-communicable diseases). Start today, add 250-500 steps every alternate day.

Stay safe, stay healthy, stay at home.

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The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

About Rupali DattaRupali Datta is a Clinical Nutritionist and has worked in leading corporate hospitals. She has created and lead teams of professionals to deliver clinical solutions for patients across all medical specialties including critical care. She is a member of the Indian Dietetic Association and Indian Association of Parenteral and Enteral Nutrition.

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Diabetes And Covid-19: Expert Tips And Full-Day Diet Plan For Diabetics - NDTV Food

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One of my favorite newsletters is "why is this interesting?" On Mondays, the newsletter interviews an interesting person about the media they consume. This week's guest is Roman Mars, host and producer of 99% Invisible.

Describe your media diet.

I listen to podcasts more than anything:Blank Check,Criminal,This Day is Esoteric Political History,Planet Money,Slate Political Gabfest,fugA-Zi,My Brother, My Brother and Me,Anthropocene Reviewed,Ear Hustle,Flop House,Pop Culture Happy Hour,The Rewatchables,Serial/Nice White Parents,Song Exploder,Conan O'Brien Needs a Friendso so many podcasts.

What's the last great book you read?

The last fiction book I couldn't put down wasBull Mountainby Brian Panowich. I loved reading it aloud because the dialog and accents were what I grew up with. As for nonfiction,These Truthsby Jill Lepore blew me away. You wouldn't think you needed another high-level survey of American history, but Lepore is so smart and has such verve, she brings it all to life in a new way. That one I listened to and Lepore was the narrator and she's so good.

What are you reading now?

I'm trying to readDuneand so far it's not grabbing me, but I've been assured that it will.

Roman has a new book, The 99% Invisible City: A Field Guide to the Hidden World of Everyday Design.

Read the rest here:
This is the "media diet" of 99% Invisible's Roman Mars - Boing Boing

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