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When trying to hit a weight loss goal, a diet plan and exercise can help achieve this. The keto, or ketogenic, plan has grown in popularity in recent years.Slimmers who follow it must eat low carb and high fat foods.

Dieters on the plan will usually try to eat less than 25 grams of net carbs a day.

Instead of carbs, they can fill up on foods high in healthy fats and with a moderate protein content.

Doing this is thought to help the body enter into a fat-burning state called ketosis, according to personal trainer and health and fitness tutor for The Training Room Daniel Reilly.

READ MORE:Best foods to eat before a workout

He said: "The theory behind the ketogenic diet is that if you deprive your body of its main source of energy and bring carbohydrates down to less than 10 percent of a person's daily caloric intake, it goes into a state of ketosis, where it burns fat stored in the body for fuel instead.

"During this process, by-products called ketones are produced, which are then used by the body's muscles, tissues, and brain.

"Unlike many fad diets that come and go, the keto diet has been practised since the 1920s and is based upon a solid understanding of physiology and nutrition science.

"This diet works well for so many people because it targets several key, underlying causes of weight gain including hormonal imbalances, elevated insulin, and high blood sugar levels."

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Keto-friendly foods include meat, fish, nuts, eggs, dairy, vegetables and low-carb fruits.

Those hoping to lose weight should avoid foods high in sugar and carbs such as bread, pasta, rice, some fruits and sweet treats.

While the diet has worked in some cases, the expert explained it may not be any better than other plans out there.

He added: "A review study by Harvard T.H. Chan School of Public Health found that after a year, the effects weren't significantly different to those achieved via conventional weight loss methods.

"Research published in the Journal of the American College of Nutrition has also shown that drop-out rates are high among people following a keto diet because it's restrictive."

Although the keto diet can help some people lose weight but it may not be sustainable long-term, the expert said.

He warned dieters to consider the impacts before using the keto plan.

"While restrictive weight-loss diets might work in the short-term, the majority of people using them regain that weight and often more," Daniel explained.

"This is partly because restrictive behaviours and eating plans aren't sustainable.

"The carbohydrate restriction may cause nutritional deficiencies, fatigue, low mood, irritability, headaches, constipation, and brain fog."

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Weight loss: The low carb keto diet plan can help burn fat - here's what you can eat - Express

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There is no short cut to weight loss, say nutritionists and fitness experts. Following a diet regimen that suits your conditions and sweating it out at the gym are the best ways to shed those extra kilos, they believe. Yes, its true that hard work at the gym and mindful eating are the cornerstones of a successful weight management programme. But simple home remedies can also work wonders while it comes to battling the bulge. Many of these remedies are hiding in your kitchen itself. Take cumin and coriander for example. These two popular Indian spices, the essential ingredients in most of our recipes, can be your best weight loss buddies. They improve your digestive capacity by boosting metabolism, a crucial factor for shedding those extra kilos. Apart from these two, there are quite a few other spices that can help you get the body of your dreams. Here is a low-down on them. Also Read - Decoded: Why some people have such a tough time losing weight

Your digestive system needs to function efficiently for you to lose weight. Coriander, or dhania is known to improve your digestion. That is why it is used in many as a medicine to help you get rid of tummy troubles. Moreover, the antioxidants in this spice rev up your immunity too. Keeping your defence mechanism strong is the priority now, in the COVID-19 context. Also Read - From easing digestive issues to beating depression, cardamom can fix many health problems

This spice aids in weight loss by fast tracking the fat burning process, revving up your digestive mechanism and suppressing your hunger. Cumin or jeera secretes an enzyme that plays a crucial role in metabolising sugar, carbohydrates and fats. This helps you digest food easily and shed those extra kilos. Hunger control is another significant aspect weight loss. Jeera prevents you from overeating by acting as an appetite suppressant. Apart from this, cumin also a good option for helping you get rid of toxins from the body. Having a glass of jeera water can act as a great detox drink. Also Read - Know about these health benefits of air fryer

Like cumin, these seeds can also curb your food cravings, thanks to its high fibre content. You dont overeat when your hunger is in control. Apart from acting as a hunger suppressant, the fibre in fenugreek protects your digestive tract from free radical damage. These seeds boost metabolism too.

This popular spice not only adds flavour to our foods, it comes with a plethora of health benefits too. A compound found in black pepper, known as piperine, improves your metabolic function while ensuring that fat isnt accumulated in your body. It also helps in efficient nutrition absorption and immune function. Having black pepper with tea has been found to be effective against obesity.

Like many other Indian spices, cardamom also stimulates your digestive enzymes and promotes healthy metabolism, crucial factors for weight loss. Chewing a few pods of this spice or having them with your tea can yield the best results.

You tend to put on weight when your body is unable to use the hormone insulin and there is glucose accumulation in the blood as a consequence. Cinnamon metabolises sugar and increases your insulin efficiency. Moreover, it is a natural hunger suppressant.

Published : August 31, 2020 5:13 pm | Updated:August 31, 2020 5:29 pm

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Cumin, coriander and other Indian spices that can fuel your weight loss goals - TheHealthSite

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Welcome to Guide to Life, a series of tips, tricks and insights designed to help you get the most from your gear.

From the Apple Watch to FitBit to Whoop, fitness trackers have come a long way since the days of simple step counters. And while all the data they can now track is awesome, its only useful if you know what to do with it. You need to understand which numbers matter and which direction they are moving, so that you can see your progress, draw inspiration from it and course-correct when needed.

To help you cut through the clutter, weve recruited some experts. Corey Lewis, ACE, is a New York City-based personal trainer and founder of the digital wellness platform 1AND1 LIFE. Nicole Lombardo, PT, DPT, CSCS, is a San Jose-based doctor of physical therapy and CrossFit trainer. Alex Davis is the co-founder of the couples-oriented fitness site Ryan and Alex Duo Life. Heed their input about the stats and features that really make a difference, and turn that shiny bauble strapped to your wrist into more than a fashion statement.

During a workout, the immediate feedback of heart rate is imperative to identifying the exercises that provide the biggest cardio punch, says Davis. Believe it or not, most people do their HIIT and sprints too slowly and jog too fast for maximum fat-burning effect.

Heart rate data can be equally important when youre not breaking a sweat. A great way to mark progress with cardiovascular endurance is to see a decrease in resting heart rate, or RHR, explains Lombardo. If you aren't recovering enough, sleeping adequately or have too much stress in your everyday life, you will have a higher RHR. Some fitness trackers, such as the Whoop strap, use this as a marker to tell you whether or not you are recovered enough to handle low, medium or high strain workouts. Proceed accordingly.

Step detection helps with determining activity levels and calories burned, says Lewis. I aim for 15,000 steps. That does a great job holding me accountable, so if I fall a little short one day, I will work hard to make it up the next day. While Lewiss count is on the high end, science supports serious stepping. Davis alerted us to a pertinent Obesity study: researchers found adult dieters who lost 30 pounds and maintained or continued to lose weight tracked 12,000 steps per day, while overweight adults tracked just 6,500 steps.

The calories burned metric gives us great insight into how active we are on a daily basis, and the intensity of our workouts, as well as reminding us if weve reached your daily goals, says Lewis. It includes not just your workout but the whole days activity, including walking, working and resting, notes Davis, adding that its tricky to find with the Apple Watch. Look for it in Activity app on your phone, below the Move section graph in tiny print.

While this data can be helpful and motivational, Lombardo offers words of warning. I believe there is value for counting calories if you are trying to lose weight, but when you are trading workouts for treats, it's counterproductive, she explains. Burning 500 calories in a long workout does not justify an unhealthy meal choice, especially if your goal is long-term weight loss and overall health.

These two biological needs may seem obvious, but many of us struggle with them. Keeping track of sleep on a daily basis is very important, notes Lewis. We need to be striving for seven to nine hours, because falling short can have a detrimental effect on your metabolism, mood, energy levels, food cravings and more. Many fitness trackers can also send you reminders on improving your breathing and simply to breathe which can help reduce stress and, like a good nights rest, make your whole biological unit function better.

One pretty awesome feature that most people aren't aware of is the ability to share your health data and stats with your medical specialist or primary health care provider, says Lewis. This is an efficient and intelligent way to help them stay in tune with your overall health and be aware of any unusual patterns.

Lewis is also a big proponent of Under Armours MyFitnessPal app and Apples Health app. These apps will help you focus on learning about your health and reaching nutritional goals to go along with your fitness goals, he explains. By recording what you eat, these apps then have the ability to show the entire macronutrient breakdown calories, carbs, proteins, fats as well as other metrics, helping you determine if it is necessary for you to modify your food intake, and know if you are on the right track.

As helpful as the day-to-day features are, its also important to take a step back and compare your week-to-week, month-to-month and even longer-term stats. Doing so will help you see the general arc of efforts, and provide motivation, revealing improvements even when you may not feel them. Create realistic goals using the data and numbers that get provided, Lewis concludes. Use the feedback to better yourself and make progress in your fitness journey.

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How to Use Your Fitness Tracker to Actually Get Fitter - Gear Patrol

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Tired of the belly bloating, short temper, irritation, and sugar cravings right before that time of the month? Youre not alone, and a Premenstrual Syndrome or PMS Diet that includes changing up what youre eating could help alleviate symptoms.

Premenstrual syndrome (PMS) is a condition that affects a womans mental health, physical health, and behavior during certain days of their menstrual cycle, and symptoms can start anywhere from five to 11 days before menstruation. PMS symptoms can vary widely and in severity from one person to another. Three of the more common symptoms include depressed mood, feelings of anxiety, and irritability. Over 40% of women note bothersome symptoms around the time of their menses, says Marcos Sosa, MD, Assistant Professor in Obstetrics and Gynecology at Atrium Health. He adds, I tell my patients that when these symptoms begin to negatively affect their lifestyle, then they should consider evaluating their diet and how it affects their mood.

In the midst of a coronavirus pandemic, stress levels have been on the rise, but there could be a correlation between added stress and PMS symptoms. I unequivocally believe that the COVID-19 pandemic has the potential to affect all aspects of our lives, says Sosa. The lack of control of the pandemic at the individual level can leave us feeling vulnerable. At the macro-level of society, people are losing loved ones to illness, losing their employment, and unable to engage with friends. Those with moderate to severe PMS may experience more pronounced symptoms during the pandemic.

Tamar Samuels, RDN, NBC-HWC, and Co-Founder of Culina Health agrees that stress can take a toll. Many of my clients, myself included, have seen noticeable increases in PMS symptoms associated with stress from the current environment in which we live.

Lulu Ge, founder and CEO of Elix Healing, says that stress can affect reproductive hormones.Stress can affect reproductive hormones and potentially interferes with normal follicle development, menstruation, and fecundity. The rise in cortisol levels can lead to dysregulated reproductive hormone release, which can transpire into amenorrhea, anovulation, or irregular ovulation. Right now, were hearing from our new community members that theyve experienced some of their worst cycles since the pandemic started, says Ge.

Related: Best Period Tracker Apps

A PMS diet includes foods and supplements that aim to reduce both the physical and psychological burdens of the condition, explains Sosa, adding that one to seven days before menstruation occurs, estrogen and serotonin levels decrease which can then trigger those monthly cravings for sugar and salty snacks. High salt intake may cause fluid retention and worsen symptoms of bloating associated with PMS, he says.

And for those suffering from moderate to severe psychological PMS symptoms, he suggests avoiding alcohol because it can lead to increased irritability. Samuels says nutrient deficiencies can play a part in PMS symptoms so its important to adjust your diet to include those. Specifically, nutrient deficiencies in vitamin B6, calcium, magnesium, and vitamin A can all contribute to PMS symptoms, she explains. Furthermore, vitamin D deficiency can exacerbate neurotransmitter and hormone imbalances that may contribute to some PMS symptoms like mood change.

Related: What Is the Anti-inflammatory Diet?

Complex Carbohydrates

Consuming complex carbohydrates has been shown in the medical literature to decrease the severity of mood symptoms for those suffering from PMS. Complex carbohydrates include whole grains, beans, and starchy vegetables such as potatoes, corn, and squash, says Dr. Sosa.

Vitamin B6

[The list includes], chickpeas, tuna, salmon, chicken, turkey, potato, and bananas, says Samuels.

Dairy

Calcium-rich foods such as yogurt, low fat milk, or cheese can decrease symptoms of PMS. My recommendation is to consume 1200 mg of calcium daily. An added benefit is that calcium also improves bone health, says Dr. Sosa. Samuels says fortified unsweetened non-dairy milks, turnip greens, kale and broccoli are also calcium-rich options.

Magnesium

Pumpkin seeds, almonds, spinach, cashews, black beans, dark chocolate, and sugar-free, all natural peanut butter are options packed with magnesium according to Samuels.

Chasteberry Fruit

Chasteberry fruit has also been shown to decrease PMS symptoms. Chasteberry fruit can be ordered online or found at a health food store, Dr. Sosa says.

Vitamin A

Foods like beef liver, cod liver oil, sweet potato, spinach, pumpkin, carrots and herring are vitamin A-rich foods, says Samuels.

Vitamin D

Samuels says you can get vitamin D from foods like cod liver oil, fatty fish like salmon, mackerel, and trout, and egg yolks.

Related: What is PMDD?

The benefits of a PMS diet are two-fold. One, a reduction of the severity of PMS symptoms, particularly depressed mood, is welcome, says Dr. Sosa. He adds, a PMS diet provides nutritional benefits that can improve other aspects of a persons life including increased energy levels, maintenance of desired weight, and protection from chronic conditions such as heart disease.

Samuels says eating healthy options of protein and fat with each meal also helps to balance blood sugar which helps to balance hormones.

No diet is without its cons, the PMS Diet included.. The only con would be the additional time it would take to prepare these foods and potential financial costs associated with buying good quality produce and animal products, she says.

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Dr. Sosa agrees there arent a lot of drawbacks since the PMS diet promotes healthy foods. Initially you may feel a decrease in energy if you are converting from a very high fat and simple carbohydrate diet to healthier food choices. It is important to stay the course and give your new diet the opportunity to equilibrate with your mind and body, says Dr. Sosa.

Next up, heres why youmay have missed your period.

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PMS Diet: What It Is, and What to Eat on It - Parade

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Actor Tom Ellis has been playing the devil himself on the supernatural drama Lucifer since 2016, but the last couple of years have seen him get even more ripped for the role, thanks to a suitably hellish workout routine and diet. In honor of the fifth season of Lucifer dropping on Netflix, YouTuber Aseel Soueid recently decided to spend 24 hours following the meal plan that Tom Ellis used to help him get into devilishly good shape for the role.

The first meal of the day is a hearty one: a 5-egg omelet with an extra 5 egg whites, filled with mushrooms, onions and peppers. This is swiftly followed by the second meal/snack, 2 servings of almonds.

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The third meal of the day is a pretty classic pre-workout meal: boneless, 8 ounces of cooked skinless chicken breast with brown rice and salad. After getting pumped as hell in the gym, it's time for meal number 4, a post-workout protein smoothie, with whey protein and frozen strawberries. The recipe for this one ends up creating a lot, and with the day's meals adding up, Soueid has to split it into a few sittings before he can finish it.

Meal number 5 is another "bro meal" standard: chicken breast, brown rice, and steamed broccoli. Soueid shovels it down with the help of some hot sauce, and then

"I'm just about done with chicken breast for the day," he says. "For me personally, I need a lot of variety in my diet when it comes to my protein sources, like I'll have lean ground beef for one meal, some chicken breast for the next, I just cannot do over 10 ounces of chicken breast in one day, and I've already had like 16."

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The sixth and final meal is another whey protein shake, bringing Soueid's total food intake for the day up to 2,056 calories. That's 114 grams of carbs, 78 grams of fat, and a whopping 231 grams of protein.

Upon completing the challenge, Souid's main takeaway from the Lucifer diet is that it's... actually kind of boring.

"You don't have to eat nothing but chicken breast, broccoli, salad, brown rice and almonds just to get in shape," he says. "You just need to make sure you dial in your total calorie intake goal for the day, along with the specific macronutrients that your individual body needs."

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This Guy Followed the Diet Plan That Tom Ellis Used to Get Shredded for Lucifer - menshealth.com

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My name is Tameika Gentles (@tameikag),and I am 34 years old. I live in Toronto, Canada, and I'm a wellness and weight loss coach as well as an entrepreneur. I lost 90 pounds by finding my love for weightlifting and living a balanced lifestyle that works for me.

Growing up, I was perceived as the stereotypical fun, jolly, overweight friend that everyone loved. My family is of Caribbean descent, so our house was always filled with joy, food and most importantly, fun! Traditional Caribbean foods were a huge part of my culture and lifestyle.

As I got older, though, the weight piled on. I went from being the cute, chubby Tameika to becoming severely overweight. After my first year of university and gaining yet another twenty pounds, Id reached my highest weight yet: 230 pounds.

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I've experienced a number of unfortunate, embarrassing things because of my weight, which absolutely no one deserves. For one, I wasn't able to fit comfortably in my airplane seat on my first international trip, and in another instance, I was rejected from a ride at an amusement park because of my size. This world isn't designed to fit big people, which is simply unfair and wrong.

My turning point came when I realized that because the world is built like this, I couldn't feel comfortable in my own skin. I knew deep down that there was so much I wanted out of life, and I just knew in my heart I was destined for a great, fulfilling life. I decided that changing my lifestyle was the first thing that was going to get me there.

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I started with research. This was during a time when Instagram, blogs, and the wealth of information available today just wasnt there. I went to the library and checked out books on weight loss. I studied the science of weight loss, caloric intake, macros, fitness, weight training and the psychology of obesity. I was basically a sponge, absorbing everything I could.

Because of all the newfound information that I was learning, I made the decision that I was going to cook my own food. As a student, that consisted of very basic and very affordable meals. But I knew making and preparing my own meals was a first step. Over time it evolved into making my meals fun, buying healthy cookbooks, and trying new recipes.

Eventually, I gave up all restrictions and truly developed a lifestyle of balance. I recognized how dreadful a diet felt (not to mention it never lasted!) and was determined to figure out a lifestyle of balance. Taking the balanced approach may take longer, but youll be able to maintain it long term.

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Honestly, I had a nonexistent relationship with exercise before my journey began. I would try certain programs to see if I'd lose weight, but nothing stuck. I even tried sports but was never really committed to anything.

But then I began to take fitness classes at my local gym. Through research, I knew how important strength training was toward muscle-building. Initially I just did cardio, but I quickly learned that if I wanted a toned and strong physique, with minimal loose skin, strength training was going to be a super important part of my routine.

Fitness classes taught me the basics: What a bicep curl was, how to properly squat, how to target different muscle groups. I couldnt afford a personal trainer back then, so learning in classes was a perfect alternative.

After nine very dedicated months, I lost nearly 100 pounds.

Now, I love strength training. I weight train four days per week and have for the last 14 years. I feel so empowered when I hit new PRs, and I only want to get stronger. When Im not in the gym hitting the weights, I love getting outdoors. I often try to find new hikes or trails that can keep me active while seeing new places. Im also developing a new love for yoga and stretching. I love what its doing for my mental health.

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The key to my weight loss was taking what I learned to really build a lifestyle that worked for me. Another massive win was slowly integrating these new learnings into my lifestyle, free from extremes and fads. I knew that wouldn't work as it hadn't in the past.

I tried time and time again to start this journey and failed. The main problem was lack of patience and consistency. I would always try to find quick wins that put me in a nasty yo-yo cycle. It wasnt an easy road, but Im so glad I went through it and got here because I believe my approach has helped tremendously with weight loss maintenance.

Most importantly, though, I stopped worrying about end goals. Truth is, after losing the weight and keeping it off for 14 years, Ive come to realize that there is no end date to this journey. Once you lose the weight, you still have to maintain it. It really isnt about the destination, because there is none.

This is lifestyle I am creating forever, so I started enjoying the process.

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'Fitness Classes And A Balanced Diet Helped Me Lose 90 Lbs.' - Women's Health

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Think you cant prevent Alzheimers? Think again. You actually have more control over your risk of dementia, Alzheimers included, than you might suspect, doctors now tell us. In fact, many experts say that most Alzheimers cases, at least 90 percent, can be prevented or at least delayed through a healthy lifestyle. Thats good news, considering that more than five million Americans aged 65 and over have been diagnosed with Alzheimers, apopulation thats expected to grow to 13.8 million by 2050, according to the Alzheimers Association.

Whilehealthy lifestyle habits like exercising regularly and getting quality sleep are also key to the prevention of mental decline, a diet focused on plants also plays a significant role, studies now say. Evidence suggests that diet can play a decisive role in whether a person gets Alzheimers, says Neal Barnard, M.D., president of the Physicians Committee for Responsible Medicine (PCRM) and author of Your Body in Balance and Power Foods for the Brain.

Researchers from Loma Linda University in California suggest that eating a whole-food, plant-only diet can lower their risk by 53 percent.The myth has long been that Alzheimers cannot be prevented, treated or even slowed down, says Dr.DeanSherzai, neurologist and co-director ofLoma Linda's Brain Health and Alzheimers Prevention Program. The truth is it can be prevented, treated, and slowed over time.

So even if you have a genetic predisposition to Alzheimers, or someone close to you in your family has suffered from dementia, eating a mostly or fully plant-based dietcan lower your risk, these doctors say. Heres what you need to know to make it happen.

Its no secret that the meat-heavy diet most Americans follow is bad for the heart, leading to high blood pressure, high cholesterol, and coronary blockages, all part of heart disease. But whats good for the heart is good for the brain, and the opposite is also true, as the standard American diet has deleterious effects on the brain, as is evidenced by numerous studies.

Take, for instance, just one study published inthe Journal of the American College of Nutrition, which found that meat consumption was the highest dietary risk factor for Alzheimers. Alsodetrimental were eggs and high-fat dairywhichraised risk of Alzheimer's--though not as much as meat did. Meanwhile, plant-based foods like grains, vegetables and fruits were found to be protective against Alzheimers.

Interestingly, the study also found that eating grains, fruits, vegetables, and fish are associated with reduced risk of Alzheimer's, but do not counter the effects of meat, eggs, and high-fat dairy. So it's not enough to add plants; you have to cut out animal products for the full benefit. Higher vitamin Dintake is also associated with a reduced risk of Alzheimer's.

So what is it about animal foods that seem to drive Alzheimers? Numerous factors are undoubtedly at play, but one of the most obvious ones may be saturated fat in animal foods. Saturated fat raises cholesterol, which affects the brain in the same way it does the heart, and that could be the main mechanism, Barnard says. And while saturated fat and cholesterol are directly linked with Alzheimers, they also increase risk factors for Alzheimers like high blood pressure, high cholesterol, and greater inflammation in the body.

Heres the surprise, though: Changes in the brain as a result of an unhealthy lifestyle start early, perhaps even earlier than you might imagine. Dr. Barnard points to one study that tracked cholesterol levels in almost 10,000 participants starting at age 40, and found that the risk of Alzheimers increased as cholesterol levels went up, linking the incidents of damaged arteries to more frequent occurrences of brain disease. Other studies have shown a decline in arterial health in kids as young as 12, meaning that changes in your brain could also begin to take hold in teenagers who have unhealthy diets.

If you want to improve your brain health and lower your risk of Alzheimers, the message is clear: Eat mostly or all plants, starting now.

By cutting the animal foods from your diet, youll eliminate the brain-damaging saturated fat and cholesterol these foods are high in. Not to mention that plants give your brain all the healthy nutrients and phytochemicals it needs. A whole-food, plant-based diet provides the necessary macro and micronutrients for your brain to grow, thrive and connect, says Dr. Ayesha Sherzai, neurologist, and co-director of the Alzheimers Prevention Program at Loma Linda, and co-author of The Alzheimers Solution.

Of course, youll be best protected if you eliminate all animal foods from your diet. Even when people eliminate some animal foods but keep others in their diet, whether eggs, dairy, fish, chicken or meat, the saturated fat and cholesterol in those foods are more than enough to have noticeable effects on their cholesterol levels, body weight and other physical measures that affect brain health, Dr. Barnard says.

Yet thats not to say that even small changes can't make a difference. In one of Dr. Sherzais studies, every incremental step, such as eating a salad instead of a deli sandwich for lunch or adding a couple of servings of fruits to your daily menu, made a monumental difference in study subjects risk of stroke, which also applies to the risk of developing Alzheimers as well.

While the plant kingdom is loaded with brain-healthy food, there are stand-outs, such as leafy greens, which top Dr. Sherzai's list of "go-to" brain foods. Greens have some of the highest nutrient contents, including polyphenols, antioxidants, vitamins, and minerals that provide the brick and mortar for creating connection and infrastructure in the brain, while working as a garbage disposal for getting rid of toxic byproduct, she says.

Second behind greens are beans. Theyre not only high in antioxidants, plant protein, and other brain-healthy nutrients, they also have fiber, which can help lower cholesterol, Sherzai says. Whats more, they have a second meal effect that helps regulate your bodys glucose for 24 hours, which becomes even more critical if youve eaten something sugary. Sugar is one of the major promoters of inflammation in the body, which damages the brain, she says. Your body can handle a small amount of sugar but not in the excessive amounts Americans eat, and every time you eat a cookie or cupcake, even if its vegan, youre putting that brain at risk, more so if you eat excess sugar regularly.

Other brain-healthy foods include cruciferous vegetables like broccoli and Brussels sprouts; vitamin E-rich foods like walnuts and sesame and sunflower seeds; and brightly colored fruits like grapes and blueberries, Barnard adds. For more brain-healthy foods, check out the top 20 brain health foods from Team Sherzai.

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The Best Foods for Brain Health to Prevent Onset of Alzheimer's - The Beet

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Encouraging someone to eat a "healthy" diet is no use if you don't know what that really means. Of course, eating fruit and vegetables is a key theme, but what does a blood pressure-lowering diet really consist of?

As well as considering what you eat to fuel your body, the British Heart Foundation (BHF) attested that portion control is paramount.

There are five main food groups that make up a healthy diet, which are the following:

Women on a weight loss diet are recommended to eat no more than 1500kcal (calories) every day; for men, this can be increased to 1800kcal.

Fruit and vegetables

In order to have a healthy diet, both genders are required to eat five or more portions of fruit and vegetables every day.

What counts as one portion of fruit?

A handful of small fruits such as grapes, blueberries, blackberries, strawberries and raspberries is considered to be one portion.

You'll need to eat two medium-sized fruits, such as plums, satsumas and kiwis, to be classified as one portion.

A whole fresh fruit (apple, pear, orange, banana) is considered one fruit portion.

READ MORE:How to sleep: The 40p capsule that could help you drift off into a peaceful slumber

For bigger fruits, like pineapple, melon and grapefruits, one slice as thick as your fingertip is one portion.

What counts as one portion of vegetables?

Three heaped tablespoons of root vegetables, such as carrots, swede and beetroot, is one portion.

Two heaped handfuls of salad counts as one portion, whereas you'll need eight broccoli florets or 14 button mushrooms to count as one portion.

The BHF have created downloadable (and printable) picture guides to inform the public of what counts as one portion.

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Starchy carbohydrates

Potatoes, bread, rice and pasta are identified as starchy carbohydrates and wholegrain varieties are the best healthy option.

Women only need seven portions of starchy carbohydrates per day, while men can have eight portions.

It may surprise you as to what counts as one portion three tablespoons of mash, or two new boiled potatoes, or one slice of bread.

Half of a pitta bread is also considered one potion, or one whole crumpet, or a baguette the length of your hand.

Two heaped tablespoons of rice, couscous or cooked pasta is considered one portion so you can imagine how quickly portion sizes can add up.

Proteins

Moving on to proteins, this could be fish, eggs, beans and pulses, or meat women are recommended to have two portions whereas men are recommended to have three portions.

What counts as one protein portion?

Both men and women are required to have three portions of dairy (or dairy alternatives).

One portion of low-fat cheese (Brie, Camembert or Edam) is the same length as your index finger and the height of your fingertip.

What counts as one dairy portion?

Women only need one portion of oils and spreads (preferably olive oil or rapeseed oil) and men only require two portions.

One teaspoon of oil is regarded as one portion, so keep that in mind the next time you're cooking.

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Turmeric has been a staple in traditional medicine for thousands of years. Now, modern science has confirmed some of the spice's health benefits, from its anti-inflammatory properties to its role as an antioxidant.

Curcumin an active chemical that gives turmeric its yellow color is responsible for most of these benefits, but it is difficult for the body to absorb. Therefore, turmeric's health perks are difficult to measure. So far, neither turmeric, nor its active component curcumin, have been approved as a treatment for any disease.

Here are some of the health benefits of turmeric and tips to incorporate more of it into your diet:

Inflammation is a natural response of the immune system, and it occurs each time the body is injured. Inflammation isolates an injured area from nearby healthy tissue by wrapping it in a shield of white blood cells as a part of the body's healing process.

However, in some instances, your body's inflammatory response is set off without an injury or acute situation. If inflammation becomes chronic or excessive, it may lead to lasting damage and an array of chronic diseases, from heart disease to diabetes.

Symptoms of acute inflammation include:

A 2017 medical review published in Foods found that curcumin relieved inflammation in patients with osteoarthritis a chronic disease characterized by joint stiffness and occasional inflammation. Patients who took 1000mg of curcumin a day for eight to 12 weeks saw a reduction in inflammation symptoms like morning stiffness, joint swelling, pain, and motor capacity.

The 2018 medical review published in the European Journal of Medicinal Chemistry found that curcumin acts as an antioxidant. Antioxidants are stable molecules that counterbalance the effects of free radicals in the body. Free radicals come from both natural metabolic processes like digestion and outside sources like pollution or cigarette smoke.

When the number of free radicals and antioxidants are balanced in the body, free radicals help fight off pathogens. However, when the balance tips, and there are more free radicals than antioxidants, oxidative stress occurs.

Oxidative stress is when free radicals start damaging proteins, fatty tissues, and cell DNA. Over time, this continuous damage may lead to diseases like diabetes and neurodegenerative diseases like Alzheimer's and Parkinson's.

A 2010 study published in Clinical Biochemistry found that in 21 patients with b-thalassemia/Hb E an inherited blood disorder 500mg of curcuminoids a day for 12 months reduced oxidative stress levels.

Many research studies on curcumin have focused on its potential to treat or alleviate symptoms of different types of cancer. Because there is a correlation between chronic inflammation and the development of cancer, curcumin's anti-inflammatory and antioxidant properties may prove beneficial in fighting the disease.

In fact, a 2019 medical review published in Nutrients found that curcumin may prevent the proliferation of breast cancer cells, thereby slowing tumor growth. The same review found that curcumin is being explored as a treatment for lung, colorectal, pancreatic and some other types of cancer. While results are inconclusive, studies have found promising results in test tube and animal studies.

The biggest obstacle in using curcumin in cancer treatment is the human body's inability to absorb it in any significant quantities. Pharmacologists are working to overcome this obstacle, but until they succeed, neither turmeric nor curcumin is used to treat cancer.

A 2020 study published in the Journal of Clinical Medicine found that healthy participants who consumed between 80 to 4,000 mg of curcumin per day saw key heart health indicators improve. This included a decrease in the amount of fat in their blood as well as a drop in both their total cholesterol and LDL cholesterol.

While consuming 4,000 mg of curcumin a day is a lot, there are currently no known side effects associated with the compound. However, if you are on blood thinners, consult with a doctor before consuming large amounts of curcumin as it is known to thin blood and prevent clotting.

According to the results of a 2018 study published in the European Journal of Medical Chemistry, consuming 500 to 1000mg of curcumin daily for at least six weeks improved symptoms of depression and reduced anxiety in multiple clinical trials.

Scientists have also investigated whether or not curcumin could potentially treat or prevent the development of debilitating neurodegenerative disorders such as Alzheimer's.

According to a 2008 review published in the Annals of Indian Academy of Neurology, curcumin may be effective in managing factors that could lead to the development of Alzheimer's. These include inflammation, oxidative stress, and the formation of beta-amyloid plaques an accumulation of small fibers in the brain.

Thanks to its anti-inflammatory and antioxidant properties, curcumin may even improve the appearance of skin.

A 2007 medical review published in Advances in Experimental Medicine and Biology found that curcumin also had wound-healing properties, possibly making it a good treatment for skin conditions like vitiligo, psoriasis, and various eczemas.

Topical tonics and ointments containing curcumin reduced the time it took for skin wounds to heal, improved the distribution of collagen the protein that gives skin its elasticity and promoted the growth of new blood vessels.

While The National Institute of Health has not set a daily recommendation for turmeric or curcumin intake, studies have found that a safe daily allowance is 3mg/kg of curcumin.

Despite all the health potential of curcumin, its percentage in turmeric is quite modest, between 3% to 6%, which means that each tablespoon of turmeric powder contains less than 0.4g of the active ingredient. And, only a minuscule amount of that is being absorbed into the bloodstream.

There are, however, simple ways to ensure your body is absorbing it better. Nutritionist and cook book author Velonda Anderson, PhD, suggests toasting turmeric powder, combining it with fats, or mixing it with black pepper, which can improve absorption by up to 2000%.

For those wondering how to incorporate turmeric into their diet, Anderson suggests:

Another way to add turmeric into your diet is by taking supplements. Most turmeric and curcumin supplements on the market are in 500mg capsules. These are meant to be consumed up to three times daily, with or without food.

Anderson recommends talking to your primary care provider before committing to a higher dosage of curcumin. "Even though there are no known allergies or side effects associated with turmeric, some medications and pre-existing conditions are worth discussing," Anderson says.

Turmeric's active ingredient curcumin provides a variety of health benefits thanks to its anti-inflammatory and antioxidant properties. From reducing the chance of developing cardiovascular disease to possibly warding off certain cancers, curcumin should be a part of any healthy diet.

While researchers are still seeking out ways to improve our body's ability to absorb curcumin, you can easily add turmeric to your diet by sprinkling it on foods you already eat.

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6 health benefits of turmeric and how to add it to your diet - Insider - INSIDER

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Harvesting food while conserving natural resources, and meeting the demands of a growing global population, is the goal of modern farming and ranching practices.

Some of these practices include; food biotechnology - which involves a range of processes used to enhance foods through various breeding and other techniques.

There is also local food production, which is most often produced, processed, packaged, distributed, and consumed within a smaller, defined area, experts say.

In addition to this, there is processed food which consumers associate with being less nutritious or containing artificial ingredients or other added substances.

According to Dr Christophe W. Ngendahayo, air and climate health expert, and founder of Air Health Now working at Kibagabaga Hospital, the term processed is commonly used to describe certain foods with low nutritional value, including snacks, desserts, and carbonated beverages.

Dr Kirimi Sindi, an agricultural economist, says highly processed foods like sugar, maize flour, wheat flour, cassava, spaghetti, noodles, are full of carbohydrates and most of the other nutrients have been removed. Therefore, he says, most people are eating too much energy.

He notes that when it comes to dining out, people eat foods like French fries, bread, burgers, ice cream, and drink soda and beer, all of which are full of sugar.

This, Sindi says, combined with our sedentary lifestyle, becomes an issue.

When this happens, the excess energy taken in is converted to fat, creating high chances of becoming obese, he says.

Dr Sindi goes on to add that these foods, coupled with sedentary lifestyles, lead to many non-communicable ailments.

Ngendahayo says food is a fundamental part of society; however, it is also at the centre of many challenges we face now, and will likely face in the future from a health, social, economic and environmental perspective.

Ngendahayo points out that for many, traditional diets are being replaced by processed fast foods where fat and sugar have become the cheapest way to get calories, cheaper than staples like grains, beans, lentils, or fruits and vegetables.

These factors encourage a higher intake of calories while decreasing the energy (calories) spent through physical activity, he says.

The implications

World Health Organization (WHO) defines overweight and obesity as abnormal or excessive fat accumulation that may impair health.

Body mass index (BMI) is used to classify overweight and obesity in adults.

Overweight is when BMI is greater than or equal to 25; and obesity is BMI greater than or equal to 30.

The fundamental cause of obesity and overweight is an energy imbalance between calories consumed and calories expended.

According to WHO, nowadays there is an increased intake of energy-dense foods that are high in fat and sugars; and an increase in physical inactivity due to the increasingly sedentary nature of many forms of work, changing modes of transportation, and increasing urbanisation.

Changes in dietary and physical activity patterns, WHO notes, are often the result of environmental and societal changes associated with the development, and lack of supportive policies in sectors such as health, agriculture, transport, and food processing, among others.

Overweight and obesity is a new epidemic globally, Ngendahayo says, we are experiencing health and environmental disasters, with rising rates of obesity and non-communicable diseases and severe challenges posed by climate change.

Globally, more than 1.9 billion adults aged 18 and older were overweight in 2016. Of these, over 650 million adults were obese.

In Rwanda, according to the available statistics from Rwanda Biomedical Centre (RBC); overall, the Rwanda NCD survey found that 2.8 per cent are obese, 14.3 percent are overweight and 7.8 per cent underweight.

Obesity is prevalent in the age group 35 to 54 and females account for 4.7 per cent.

Additionally, the prevalence of obesity is more predominant in urban areas with 10.2 per cent and Kigali City with 7.7 per cent.

Overweight and obesity are linked to millions of deaths worldwide more than underweight and are the fifth highest risk factor for death, according to WHO.

Low-income economies are also the most vulnerable to the loss of productivity caused by early death and disability, while it can affect people from all levels of society.

Ngendahayo says that overweight and obesity exposes people to non-communicable diseases (NCDs), including heart disease, stroke, diabetes, and some forms of cancer. NCDs kill more people than all other causes combined.

These diseases cause enormous human loss and impose heavy costs on health systems. They also reduce overall productivity by killing and disabling people in their productive years, he adds.

Way forward

Private Kamanzi, a nutritionist at Amazon Nutrition Cabinet, Kigali, says eating a healthy diet and being physically active is essential as it will keep these conditions at bay.

He notes that turning to organic food reduces, or cutting off processed and sugary drinks, is vital as well.

Given the threats we are faced by obesity and overweight, Ngendahayo says urgent radical change is required.

Government and non-government organisations have vital roles to play in changing the policies and practices that shape behaviour around diet and physical activity, he says.

These, he says, include the trade, agriculture, transport and other urban planning policies that determine whether people have healthy options, as well as investment in education, media, and marketing that influence peoples choices.

editor@newtimesrwanda.com

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Modern diet and its impact on health - The New Times

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