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From Oprah Magazine

Tia Mowry just revealed her 68-pound weight loss on Instagram.

She gave birth to her second child, Cairo, two years ago.

The actress says she took her time losing the weight and didn't feel rushed to "snap back."

Tia Mowry welcomed her second child, daughter Cairo, two years ago. And now, shes opening up about how she slowly lost a bunch of weight from her pregnancy.

Ive lost to date 68 pounds since giving birth to my daughter, Tia wrote in a new Instagram post alongside a pic of herself in cut-off jeans and a turtleneck sweater. Im very proud that I did it my way and in my time. I didnt feel rushed to snap back.

Tia also said she enjoyed breastfeeding and spending quality time with Cairo and her son Cree, 11. She wrapped up on this inspirational note: To all the women who are feeling pressured after birth. Do YOU! Do what makes YOU proud and do it in YOUR time. Not anyone elses. .

Tias famous friends showed up in the comments to cheer her on. Such a babe!!!! Love this and you and the hard work on YOUR time , wrote Daphne Oz. Great job, mama! said Vanessa Bryant.

This isnt the first time Tia has spoken out about the pressure to snap back after having a baby. Last October, she shared a pic of herself doing yoga on Instagram, and had some choice words for people who pressure postpartum women into losing weight quickly.

I was called fat during my pregnancy and I was called fat after my pregnancy, she wrote. Why do we do this to each other? Instead of love one another other? I will never understand that.

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Tia said at the time that shes intentionally being open about her journey to show #women that its okay to go at your own pace, it is okay to love yourself no matter where you are in your journey.

Tia has shared little updates on her fitness journey here and there on Instagram. In December, she posted a video of herself doing lunges and Pilates exercises to Beyonces Who Runs the World. Shes also repeatedly stressed in her posts that self care isnt selfish.

Congrats, Tia!

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Kate Winslet Details How She and Saoirse Ronan Choreographed Their Sex Scene in 'Ammonite'

Kate Winslet is not afraid to acknowledge that her sex scene with her Ammonite co-star, Saoirse Ronan, took serious work. In a new interview with The Hollywood Reporter, the 44-year-old actress candidly discusses what went into filming the scene and how proud of it she is.

Ammonite -- which debuts in November -- is set in 1840s England, and follows the intense relationship between real-life fossil hunter Mary Anning (Winslet) and a married woman (Ronan). According to THR, the love scenes between the two characters are extremely intimate, and Winslet describes the most explicit one.

"Saoirse and I choreographed the scene ourselves," Winslet says. "It's definitely not like eating a sandwich. I just think Saoirse and I, we just felt really safe. Francis [Lee, the director] was naturally very nervous. And I just said to him, 'Listen, let us work it out.' And we did. 'We'll start here. We'll do this with the kissing, boobs, you go down there, then you do this, then you climb up here.' I mean, we marked out the beats of the scene so that we were anchored in something that just supported the narrative. I felt the proudest I've ever felt doing a love scene on Ammonite. And I felt by far the least self-conscious."

Winslet is also proud of getting to act her age in the film, which included purposely not losing weight for the role.

"I'm nearly 45, and Saoirse is almost half my age," she points out. "And to have an opportunity to be my real 40-something self, post-children, you know? Women aren't really having the courage to do that. I was just excited to say, 'This is what it is, peeps. This is how I am now, and it's very much not the body I had 20 years ago.' And I also worked on maintaining that sort of heftiness to Mary. There is a grit to her, there's a weight to her. I changed up my exercise a little bit. I made sure that I didn't lose weight -- which I do a lot, actually, on films. I hate to talk about weight, but I only say it in the context of, it was a conscious effort on my part to really make sure that I didn't shrink or change myself for the sake of being naked. I did the opposite."

"It's a story about women speaking up, speaking out," she adds. "I think uncovering stories where women were repressed in such a systemic way is highlighting how history has covered up those successes. We're not going to do that anymore, world."

Later, Winslet is asked about working with multiple men who have faced sexual assault allegations, including Harvey Weinstein (2008's The Reader), Roman Polanski (2011's Carnage) and Woody Allen (2017's Wonder Wheel). Winslet says that she herself was "safe," and also praised those who have spoken out.

"It was very f**king real. Casting couches existed, yeah," she says. "All I can tell you is I was safe. I made sure I was. But this is a different time, and we're [now] protected by the stories of the brave people who have spoken out, and we have to look after one another, and we will not be disrespected, degraded, marginalized and undermined any f**king more. That's it. We're done. Boom!"

Back in 2017, Winslet told The Los Angeles Times that she deliberately did not thank Weinstein during her 2009 Oscars acceptance speech, when she won the Best Actress award for her role in The Reader.

"I remember being told, 'Make sure you thank Harvey if you win.' And I remember turning around and saying, 'No I won't. No I won't,'" she recalled. "And it was nothing to do with not being grateful. If people aren't well-behaved, why would I thank him?"

"The fact that I'm never going to have to deal with Harvey Weinstein again as long as I live is one of the best things that's ever happened and I'm sure the feeling is universal," she added.

At the 2018 London Critics' Circle film awards, she also said she had regrets over working with certain people in light of the Time's Up movement.

"As women around the world and from all walks of life marched last weekend, I realized that I wouldn't be able to stand here this evening and keep to myself some bitter regrets that I have about poor decisions to work with individuals with whom I wish I had not," she told the audience. "It has become clear to me that by not saying anything, I might be adding to the anguish of many courageous women and men. I know we all stand together in hoping that this moment in history paves the way for a transformed future for generation upon generation to come."

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Opinion

PUBLISHED: 10:24 27 August 2020 | UPDATED: 10:24 27 August 2020

Rachel Moore

If you've found yourself eating more junk during lockdown, you might want to think about shifting some extra weight, says Rachel Moore

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Rachel Moore says were avoiding the big issue if we think face masks and handwashing alone will stop us getting Covid-19

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Diligent handwashing, keeping a safe distance and a swanky face mask collection is all well and good, but our best insurance to swerve Covid-19 is to lose weight.

If youre carrying even a few extra pounds, odds are already stacked against you. Obesity increases risk of Covid-19 death by nearly 50%. A terrifying statistic and far higher than global experts thought.

If this doesnt shock people into losing weight what will?

Perhaps this weeks revelation that a successful vaccine wont work well for overweight people might.

Scientists say all the cards are stacked against the obese. But theyre still not listening even though fear is the populations current setting.

Fear of Covid, fear of the fear of Covid, fear of getting out and about, fear of going back to work, fear of sending children back to school, fear that the invisible virus lurks where we least expect it.

But the clearest protection from this fear, other than thorough hand washing, is maintaining a healthy weight. But people still have their fingers in their ears, blocking out the advice. Lalalala. Its just too difficult.

The hard facts are clear our immune system and ability to fight infection is compromised by extra weight. Flab around our stomachs visceral fat produces chemical signals making our immunity less effective, so anyone who is obese is at twice the risk of becoming seriously ill from coronavirus. Twice. A big statistic.

That means a 63% of adults in England. Another big statistic. A scary 63% of adults in England are overweight or obese. Many have obesity-associated conditions, are on multiple medications and their organ ages are much older than they actually are.

Obesity-related illnesses currently cost the NHS 6 billion a year. One in three children leaving primary school are overweight or obese.

This week, scientists in the most comprehensive study revealed that once a vaccine is available, it wont work well on overweight people.

And thats more of us now after four months of lockdown. Weve all joked about our Lockdown Lard and Covid Cushions. Its so easy to gain a stone comfort eating without realising but a huge challenge to lose it.

Sales of booze, snacks and ice cream soared during lockdown and two-thirds of British adults say they had put weight on, comfort eating to get through difficult times.

But losing a stone or more now is the best way to approach post-Covid life, especially with winter and a talked-of second spike on its way.

Shrink in September should be the national campaign.

Just how much we hold the power to reverse the damage we are doing to our bodies by eating too much is illustrated by Michael Moseleys Lose a Stone in 21 days on Channel 4 this month.

Adopting a Mediterranean low-carb diet of 800-1000 calories a day can dramatically reduce a persons heart age and reverse the chances of diabetes.

So why, if tweaking lifestyle can extend life span and banish life-threatening conditions so quickly, why arent we doing it?

Its depressing that people would rather pump themselves full of medication, be uncomfortable and unhealthy than doing something about it, choosing to stare death in the face, costing the NHS and missing out on so much life than taking their own future into their own hands.

Rishi Sunaks Eat out to Help Out hasnt helped.

In a curry house this week, having my one and only EATHO experience I cant be the only person to feel guilty about public money paying for half my vegetable saagwala knowing my sons will end up paying for the billions of pounds racked up all their working lives?

Looking around the restaurant, about 80% fell into the need to lose weight category. But they were there, piling up their plates because it was half price, not because they needed it.

Eat Double, Pay Half would have been a more fitting title.

Im still trying to work out how the invitation to gluttony fits with the governments Better Health campaign trying to get us all to lose weight.

But then were all slippery and in denial about how much we eat. Only 10% of British people who are clinically obese admit they are, thinking they are a bit overweight.

Women see it more than men, apparently.

Now we know the facts, and that a successful vaccine wont be effective, its irresponsible to carry on.

Parents are kicking up a fuss about sending children back to school next week but are willingly overweight?

The professor behind the global study at the University of North Carolina was shocked at just how at risk the obese really were. If it shocks the scientist, we should be petrified.

Exercise doesnt work alone. Key to weight loss is eating less. Smaller portions of healthy food.

It might feel like a person sentence, but its better than death or being wired to a ventilator in a coma for months, which is the reality.

Time really is of the essence here. Its important to start getting in shape, right now.

And only we can do it for ourselves.

If you value what this story gives you, please consider supporting the Eastern Daily Press. Click the link in the orange box above for details.

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In the world of macronutrients, carbs get a bad rap, thanks to the interest in low-carb diets like the Atkins, Whole30, and ever-so-popular keto diet. Diets like these limit your carb intake in order to promote weight loss, and sometimes lead to other health benefits, like curbed cravings and lower blood-sugar levels.

While most of these diets try to keep your daily carb count very low, you can still have your plate of pasta here and there. The zero-carb diet, on the other hand, is even more restrictive. Its goal is to near-completely cut carbs out of your diet, meaning everything from starchy vegetables to baked goods like cookies are almost always off limits.

Like most low-carb diets, chances are you will see weight loss on the zero-carb diet, which is also called the no-carb diet. But it's so restrictive that some experts think the diet is more risky for your health than anything. Carbs aren't the villain they're made out to be, and in fact, they play a major role in brain function and help keep your nervous system functioning properly, among a ton of other benefits.

Here's everything you need to know about the zero-carb diet and its risks, according to registered dietitians.

Generally, a zero-carb diet involves cutting most carb-containing foods from your diet as possible (namely digestible carbs). The name is a bit of a misnomer, since you are technically eating *some* carbs.

"This is the most extreme version of other well-known carb-cutting diets such as the Atkins diet and keto," says Tamsin Jordan, a registered dietitian in New York specializing in women's health. Most people limit their intake of carbs found in foods like non-starchy vegetables, nuts and seeds, and cheese.

When cutting down on carbs, some people choose to limit digestible carbs in particular. Digestible carbs are those that can be completely broken down into sugar (or glucose). Refined grains, pasta, and starchy vegetables like corn are just a few examples of foods that pack digestible carbs.

"Consuming excessive amounts of highly processed, digestible carbs will lead to sharp fluctuations in blood sugar, causing wild swings in energy, mood, and focus," says Jordan, who adds that these carbs are also associated with weight gain and sugar cravings.

Unlike digestible carbs, other types of carbsfiber-rich ones specificallyare not as easily broken down, which is why they have less of an effect on your blood sugar and aid your diet by keeping you feeling fuller for longer. Jordan typically recommends focusing on the quality of carbs that you consume, rather than the quantity. Unrefined carbs are her top choice: "These contain fiber which helps to stabilize your blood sugar and provide an array of vitamins and minerals," she says.

So how do you know how many digestible carbs are in a food? It's not an exact science, but a good way to get an estimate is to look at its nutrition label and subtract dietary fiber from total carbohydrates.

Generally a zero-carb diet requires you to cut out as many carb-containing foods as you can. But it doesn't actually mean you don't eat any carbs ever. For one, you gotta have some for your body to function properly, so skipping them altogether isn't safe. But this diet does go pretty low on the carbs.

A typical low-carb diet would require you to keep your carb count between 100 and 150 grams per day, which would allow for a limited amount of fruit, vegetables, and healthy grains. A zero-carb diet is even more restrictive than this. There is no established limit to how many carbs you can consume, but some people try to keep it between 20 and 50 grams, which in a way can resemble a keto diet, which also requires you to strictly limit carbs.

There is no established limit to how many carbs you can consume, but some people who do a zero-carb diet try to keep it between 20 and 50 grams.

The difference is that the keto diet is typically high in fat. "The ketogenic diet is a type of low-carb diet that is high in fat, moderate in protein and limits carbs to fewer than 50 grams, and in some cases, less than 30 grams per day," says Jordan. "The purpose of this diet is to put your body into a state of ketosis. In this state, your body converts fatty acids from fat stores into molecules called ketones." Your body eventually uses those for energy, burning fat instead of carbs.

Regardless of what your carb goals are, Jordan recommends lowering your carb count slowly over four to six weeks. "By tapering your carbs slowly your body has time to adjust to using a new fuel source. You will also be less likely to suffer potential side effects such as food cravings, low energy, irritability, and constipation."

Yes, it's totally possible to lose weight on zero-carb diet, and really any low-carb diet in general. Most low-carb diets, specifically keto ones, can induce rapid weight loss, per a 2020 review of low-carb diets published in the National Center for Biotechnology Information. The initial weight loss is mostly water weight, but sticking to the low-carb approach can ultimately result in fat loss too.

Stacie Ellis, a registered dietitian-nutritionist in Texas, also adds that low-carb diets can aid weight loss because they also tend to be higher in protein. "Protein makes you feel full, so it is easier for you to eat less food and still feel satisfied. In addition, protein requires more energy (calories) to break down, so individuals who do diets that are higher in protein will end up burning more calories just by eating," says Ellis.

But sorry, pasta lovers. Though you may experience weight loss, something like the zero-carb diet really isn't sustainable if you're a natural carb lover, says Ellis. "My recommendation for the carb lovers who want to try this diet is to be a little lenient with their macro distribution and avoid doing extreme low-carb diets like the zero-carb diet because it's unlikely you'll be able to keep that diet up as a lifestyle," she says.

Instead, Ellis says, "Try a low-carbohydrate diet that still allows a decent amount of carbohydrates, like getting 30-40 percent of [your] diet from carbohydrates. As long as you increase your protein to around 30 percent of your calories you will still lose weight."

There are some benefits associated with limiting carb intake in general. Restricting carbs could be used as an effective approach to improve cardiovascular risk and features of Metabolic Syndrome, a cluster of symptoms associated with an increased risk of conditions like stroke and diabetes, found a 2008 study published in the Lipids Journal.

It's also been shown that a low-carb diet can improve blood sugar levels in people who are obese and improve or even reverse type 2 diabetes, per another study published in the Journal of Nutrition and Metabolism.

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Ellis also points out that a low-carb diet may help overweight people lower their risk of chronic diseases, though she says this is more so associated with the actual weight loss. "Individuals have lowered their blood sugars and triglycerides, and increased their HDL cholesterol. These improvements, however, may be due to the overall weight loss and not due to the diet itself, and [they] would [likely] see the same benefits if they tried other diets that helped them lose weight."

Experts say there are plenty. Since carbs are the body's main source of energy, eliminating carbs can also lead to low energy, fatigue, poor mental function and nutrient deficiency, says Jordan, who doesn't recommend the type of extreme carb restrictions required of the zero-carb diet. "While there are health benefits associated with moderating your carbohydrate intake, a zero-carb diet is not something that I would recommend, unless medically indicated," she adds.

Ellis says that a low-carb diet isn't the best or safest option for women of reproductive age. "Very-low-carbohydrate diets have been correlated with decreased estrogen and increased cortisol and testosterone levels in women," she says (not a great combo if you're looking to get pregnant, and it could cause you to lose your period, which can come with all kinds of complications). "Women of reproductive age should keep their carbohydrates at 30-40 percent of their calories, but also take note of their menstrual cycle to see if it begins to become irregular. If it does then they should increase their carbohydrates to 40-50 percent of their calories."

People on low-carb diets should also be extremely wary of hypoglycemia, which is associated with symptoms like headache, nausea, and dizziness, Ellis also warns. "Individuals who begin having these extreme symptoms need to be careful that their blood sugars do not get too low because it can result in comas or even death in some individuals. This is especially important for individuals who have diabetes or insulin resistance." Don't simply chalk up your symptoms to something like the "keto flu."

While there are some people who say they experience increased focus and clarity on keto-like diets, Ellis says this isn't always the case. "Many individuals who are on a very-low-carbohydrate diet may feel fatigue and have a hard time concentrating. Some individuals become very irritable or cranky due to the low blood sugar."

Another side effect that should be noted is that a low-carb diet can impact your training or workouts. "The bottom line is there is still not enough research concerning the effects of these types of diets on performance and athletes should use caution when trying any new diet in the middle of their training," says Ellis.

Ellis also adds that some people on low-carb diets may also be more prone to injury or burnout. "Unfortunately, most people who consume [keto-like] types of diets tend to eat a large amount of inflammatory foods such as animal products. Unless individuals plan on eating a diet where their fat sources comes from foods like olive oil, avocados, and flaxseeds, they will probably end up with some degree of inflammation in their body," she says. "With an increase in inflammation, individuals have an increased risk of sickness or even burnout and injury with training."

Before starting any kind of diet, it's always best to consult with your doctor to make sure it wouldn't adversely affect your health or that it's safe to pair with your fitness routine or training program.

If you're going to take on a low-carb diet like the zero-carb diet, Ellis recommends packing your plate with a good source of protein and making non-starchy vegetables the base of your meal. You should also try to avoid store-bought foods as these are typically higher in carbs. "Avoid store-bought breads, cereals, granola, and even some of your protein bars. You are better off making your own so you can control how much sugar is added," says Ellis.

Ellis also recommends eating more plant-based fats as opposed to animal-based fats to prevent an excess increase in your LDL cholesterol.

Here are some examples of foods you may typically include or steer clear of while on a no-carb diet.

Breakfast: Scrambled eggs with smoked salmon and avocado

Lunch: Mixed salad greens, with lemon infused chicken breast, cherry tomatoes, olives, cucumber, olive oil dressing with sprinkle of toasted pumpkin seeds

Dinner: Roasted pork chops, Brussels sprouts and asparagus

Snacks: Swiss cheese, celery sticks

Breakfast: Turkey sausage with cooked spinach and mushrooms

Lunch: Mexican chicken lettuce taco wrap with cucumber, jalapeos, avocado, diced red onion and cilantro drizzle

Dinner: Beef meatballs with tomato sauce and zucchini noodles

Snacks: Macadamia nuts, pepperoni slices

Breakfast: Egg omelet with onions, bell peppers and grated cheddar cheese

Lunch: Spinach salad with shrimp, shaved radishes, olive oil dressing and hemp seeds

Dinner: Turkey burger, with roasted tomato, onion and zucchini skewer

Snacks: Dried seaweed, hard-boiled egg

Breakfast: Egg fried in coconut oil, tomatoes, spinach and bacon

Lunch: Pesto chicken with zucchini noodles, sunflower seeds and grated parmesan cheese

Dinner: Beef burger mixed with chopped onions, bell peppers, kale and pecans

Snacks: Cottage cheese, pickles

Breakfast: Small bowl of raspberries, blackberries and strawberries

Lunch: Tuna salad with mixed salad greens, cucumber, cherry tomatoes, red onions, olive oil, balsamic vinegar, walnuts and sprinkle of chia seeds

Dinner: Teriyaki salmon, broccoli, Swiss chard greens with aioli mayo

Snacks: Pistachios, kale chips

The bottom line: The zero-carb diet could lead to weight loss, but it isn't a sustainable lifestyle and can even be risky for certain populations. Instead, it's best to go for a balanced diet that includes multiple food groups and important macronutrients.

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Fruit is packed with vitamins, minerals, fiber, and plant compounds called phytonutrients. As such, its one of the healthiest foods you can eat.

Some fruits are even considered superfoods due to their numerous benefits. Even though theres no exact definition of what constitutes a superfood, theyre often rich in health-boosting compounds with antioxidant and anti-inflammatory properties (1).

Many fruits have been studied for their health effects. Although its clear that total fresh fruit intake is an important factor in disease prevention, certain fruits stand out due to their robust nutrient content and associated benefits (2, 3).

Here are 25 super fruits to add to your diet today.

In addition to their pleasing taste, plums offer a high concentration of vitamins, minerals, and health-protective plant compounds (4).

Theyre particularly rich in hydroxycinnamic acids, which are a type of polyphenol antioxidant. By reducing cellular damage caused by unstable molecules called free radicals, antioxidants may reduce your risk of various diseases (5).

Plums are also rich in vitamin C and provitamin A carotenoids, both of which have antioxidant and anti-inflammatory properties (6, 7, 8).

Strawberries are particularly high in antioxidants like vitamin C, anthocyanins, phenolic acids, and flavonoids (9).

In a 3-week study, 21 women who ate 9 ounces (250 grams) of frozen strawberries daily experienced a significant increase in antioxidant activity in their blood (10).

Whats more, these healthy berries may slash your risk of disease.

Research suggests that eating strawberries may help reduce heart disease risk factors, lower inflammatory markers, and increase fiber intake, all of which may protect against chronic health conditions like heart disease and certain cancers (11, 12, 13, 14).

Despite their small size, grapes pack a serious nutritional punch. Many varieties exist, and while all make a healthy choice, some are higher in antioxidants than others.

In a recent study comparing 30 grape varieties, Black Pearl, Summer Royal Black, Pearl Green, Seedless Green, and Seedless Red grapes exhibited the strongest antioxidant and free-radical-scavenging activities (15).

These varieties were found to be packed with antioxidants like caffeic acid, epicatechin, catechin gallate, protocatechuic acid, gallic acid, and rutin (15).

Indeed, these antioxidants may be the reason why these tasty fruits are associated with a reduced risk of heart disease and certain cancers (16).

Apples are associated with a variety of health benefits, including a reduced risk of heart disease and several cancers, including colorectal cancer (17, 18).

Notably, theyre a concentrated source of flavonoid antioxidants.

A study in over 56,000 people linked a higher intake of apples and other flavonoid-rich foods to a reduced risk of death from all causes, including from cancer and heart disease (19).

Peaches are often enjoyed in jams and pies, but its best to eat peaches raw.

Thats because fresh peach peels and pulp have higher antioxidant and anti-inflammatory activity than cooked peach products (20).

In addition to phytonutrients like phenolic acids and carotenoids, peaches provide a good source of fiber, vitamin C, provitamin A, and potassium (21).

Avocados are not only creamy and delicious but also packed with nutrients like fiber, healthy fats, potassium, magnesium, folate, and vitamins C and K1 (22).

In fact, studies suggest that these fatty fruits may help reduce weight, blood sugar levels, and heart disease risk factors like LDL (bad) cholesterol (23, 24).

The impressive benefits of blueberries are well documented.

These berries contain several potent antioxidants and are especially rich in anthocyanins, which are plant pigments that account for up to 60% of their total polyphenol compounds (25).

Eating fresh blueberries each day, even in moderate amounts of 1/3 cup (113 grams), has been linked to a reduced risk of heart disease and type 2 diabetes, as well as slower rates of mental decline in older adults (25).

Thanks to their high concentration of vitamin C and polyphenol antioxidants, cherries have powerful anti-inflammatory properties (26).

Both sweet and tart cherries as well as their juice and powder are associated with many health benefits.

For example, a review of 29 studies found that consuming these foods led to reductions in markers of oxidative stress and inflammation, as well as decreased blood pressure, VLDL cholesterol, and HbA1c a marker of long-term blood sugar control (26).

Grapefruits may help improve the nutrient content of your diet. A review of studies in over 12,000 people showed that people who ate this citrus fruit had higher intakes of magnesium, vitamin C, potassium, and fiber, compared with those who didnt eat it (27).

Plus, the analysis found that women who ate grapefruit had lower body weights, as well as lower levels of triglycerides and the inflammatory marker C-reactive protein (CRP), plus higher levels of HDL (good) cholesterol (27).

Blackberries are packed with anthocyanin pigments, and evidence suggests that eating them regularly benefits your health.

An 8-week study in 72 people with high blood fat levels gave one group 10.1 ounces (300 mL) of blackberry juice and pulp daily.

Those who drank this combo experienced significant reductions in blood pressure and CRP levels, as well as significant increases in HDL (good) cholesterol, compared with a control group (28).

Black chokeberries (Aronia melanocarpa) are native to eastern North America and typically found in jams, juices, and pures. Theyre a concentrated source of phenolic acids and flavonoids, including anthocyanins, proanthocyanidins, and flavonols (29).

In a 12-week study, 66 healthy men who consumed chokeberry powder and extract daily experienced improved blood flow and increased blood levels of phenolic antioxidants, which may improve heart health (30).

Although often considered a vegetable, tomatoes are a type of fruit.

Theyre one of the richest sources of lycopene, a carotenoid pigment thats associated with powerful heart benefits (31, 32, 33).

It should be noted that tomato peels contain significantly higher levels of antioxidants than the pulp. For this reason, be sure to enjoy tomatoes and tomato products unpeeled (34).

Figs are fiber-rich fruits that also pack other nutrients like magnesium, potassium, calcium, and vitamins B6 and K1 (35).

Whats more, theyre loaded with polyphenol antioxidants, which have been shown to have numerous benefits. In fact, figs are a more concentrated source of these beneficial compounds than red wine or tea (36).

In addition to being high in polyphenol antioxidants, raspberries are one of the richest sources of fiber among all fruits and veggies (37).

Test-tube and animal studies suggest that eating these berries may reduce your risk of heart disease, type 2 diabetes, and Alzheimers, though human research is needed (37).

Blood oranges are a sweet orange with a reddish rind due to their high levels of anthocyanins (38).

Theyre also loaded with vitamin C, a water-soluble vitamin that acts as a powerful antioxidant. In fact, blood oranges typically contain 3242 mg of vitamin C per 3.5 ounces (100 grams) or 3547% of the Daily Value (DV) for this vitamin (38).

Nectarines are high in vitamin C, beta carotene, and numerous other antioxidant compounds (39).

Consuming beta-carotene-rich fruits like nectarines may help reduce disease risk and early death. One review of studies in over 174,000 people associated beta carotene intake with a significantly reduced risk of death from all causes (40).

Many studies tie pomegranates to a variety of health benefits. These fruits boast compounds like ellagitannins, anthocyanins, and organic acids, which give pomegranates potent antioxidant activity (41).

Human research reveals that pomegranate juice and extracts may help reduce oxidative stress, blood pressure, LDL (bad) cholesterol, triglycerides, inflammation, and muscle damage. Animal and test-tube studies suggest anticancer properties as well (41, 42, 43).

Kumquats are small, orange-colored citrus fruits with tart flesh. Theyre high in health-promoting nutrients and plant compounds like vitamin C, polyphenols, and carotenoids (44, 45).

Theyre native to China, where theyve been used as a natural treatment for coughs, colds, and inflammatory conditions for centuries (46).

Mangos are a popular tropical fruit full of antioxidants, including gallic acid, quercetin, and ellagic acid, as well as the carotenoids lutein, alpha carotene, and beta carotene, which give the fruit its yellowish hue (47).

Mangos are also rich in fiber and may help promote healthy bowel movements.

In a 4-week study in 36 people with chronic constipation, eating 10.5 ounces (300 grams) of mango daily significantly improved stool frequency and consistency and reduced markers of intestinal inflammation, compared with an equivalent dose of a fiber supplement (48).

Goji berries are native to Asia, where theyve long been used as a functional food to promote health and increase longevity (49).

Due to their high antioxidant levels, these fruits are incorporated into tinctures, teas, and other herbal remedies to treat conditions that affect your eyes, liver, kidneys, and digestive system (49).

Goji berries are high in fiber, polysaccharides, phenolic compounds, and carotenoid pigments, which give this fruit its bright orange-red color.

Goji berries may protect your vision and lower blood levels of blood fats. Plus, they may have anticancer, immune-protecting, and brain-boosting properties (49).

Cranberries are packed with beneficial plant compounds.

Human and animal studies note that eating cranberries and cranberry products may lower certain blood fat levels and have anti-inflammatory, antioxidant, antibacterial, and anti-diabetes effects (50).

Cranberries are quite tart, so theyre often enjoyed dried and sweetened, or in sweet dishes like sauces and jams. To get the most benefits, opt for low sugar or unsweetened products.

Lemons are commonly used to flavor foods and beverages.

This citrus fruit is rich in vitamin C, essential oils, and polyphenol antioxidants (51).

Human studies show that daily lemon intake may help reduce blood pressure when combined with walking. Whats more, test-tube and animal research indicates that this fruit has strong anti-inflammatory, antioxidant, antimicrobial, and anti-diabetes properties (52, 53).

Packed with tropical flavor, papayas are rich in vitamin C, provitamin A, folate, and potassium. They also contain many antioxidants but are especially rich in lycopene (53).

Eating lycopene-rich fruits like papaya may protect against heart disease and certain cancers. Interestingly, lower lycopene levels are associated with an increased risk of death from all causes (54, 55, 56).

Watermelon is a hydrating fruit thats loaded with fiber, vitamin C, provitamin A, and many antioxidants. Animal studies demonstrate that it has powerful anti-inflammatory, brain-protective, and liver-supportive properties (57).

Whats more, watermelon is the richest food source of the amino acid l-citrulline. L-citrulline is needed for the synthesis of nitric oxide, a molecule thats essential for blood vessel dilation and other bodily functions (58).

This may be why human studies associate watermelon intake with lower blood pressure levels (59, 60, 61).

You may have heard of acai berries due to the popularity of acai bowls, a delicious concoction made with frozen acai berries and other fruits.

These berries polyphenol antioxidants may offer numerous benefits (62).

For example, human studies link acai berries and juice to higher blood antioxidant levels, protection against cellular damage, and reduced levels of blood fats, blood sugar, and insulin (62, 63, 64).

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25 Super Fruits to Add to Your Diet Today - Healthline

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Dieticians Digest by Emily Schmidt

You may have heard of the Mediterranean diet before, and perhaps associate it with eating healthy for your heart. Based on significant research, this is very true. However, this pattern of eating goes beyond lowering death risk from cardiovascular disease and stroke. It may also lower cancer risk, reduce your chance of developing Alzheimers and Parkinsons diseases, help with depression and potentially provide benefits for inflammatory conditions like arthritis.

This eating style is named after the Mediterranean region due to research finding that the diets of many living in this area such as Greece and Italy are associated with reduced disease risk and improved health. Some common denominators of what these cultures eat include an abundance of plant-based foods such as fruits, vegetables, legumes and beans, nuts and seeds, and a focus on lean proteins fish and shellfish, white meat as well as healthy fats, such as olive oil. In fact, the Mediterranean diet is considered a high fat diet, with up to about 40% of calories coming from fat. The big difference between this and other trendy high fat diets, such as the keto diet, is the much larger focus on unsaturated fats. Polyunsaturated and monounsaturated fats come from foods such as olive oil, fatty fish and seafood, nuts and seeds (including nut and seed butters or oils), and avocado. The Mediterranean eating pattern also recommends limiting red and processed meats, high-fat dairy products, and refined sugars, especially from sweetened beverages and desserts. Some specific guidelines include:

Emily Schmidt

Vegetables: 2 or more servings daily (1 cup raw or 1/2 cup cooked) include some raw veggies; avoid boiling and steam, roast, bake, etc. instead; focus on fresh or frozen

Fruit: 2-3 servings daily (1 whole fresh fruit or 1 cup) avoid juices, focus on fresh or frozen

Fish and shellfish: At least 3 servings/week (3-5 ounce fish or 6-7 ounce shellfish = 1 serving), such as salmon, walleye, tuna, trout, shrimp, crab, lobster and more

Lean white meats: chicken and turkey without skin, 3 ounce = 1 serving (size of deck of cards)

Legumes and beans: 3 or more servings per week (1 serving = cup), such as lentils, black beans, kidney beans, peas, etc.

Grains: Choose 100% whole grains; good source of vitamins, minerals and antioxidants many in Mediterranean region dip bread in olive oil.

Nuts and seeds: At least 1 serving per week (1/4 cup) serving size is important as theyre high calorie/fat. Have a handful of raw, unsalted nuts or seeds for a snack or sprinkle on a salad or oatmeal.

Healthy fats: Olive oil, fatty fish and seafood, nuts and seeds (including nut and seed butters or oils), and avocado

Dairy: Choose lower fat varieties; limit fatty cheeses to once per week.

Hydration: Drink mostly water, avoid sugar-sweetened beverages. Optionally, red wine may be included no more than 5 ounces/day for men, 3 ounces/day for women for health benefits.

Cooking tips: Cook with a multitude of herbs and spices, garlic-and-onion-infused tomato sauce and extra-virgin olive oil for low-heat cooking methods and salad dressings. Limit use of salt.

Other considerations: Stay physically active at least 150 minutes moderate exercise per week and focus on mindful eating. Take time for your meals and snacks, pay attention to eating and avoid distractions, and enjoy eating with family and friends.

Dont view the Mediterranean eating style as a strict all or none diet. Rather, see it as more of a lifestyle and pattern of eating and healthy behaviors, where taste and flavor are still very much valued and emphasized. Visit the American Heart Associations website or Mayo Clinics website for recipes and more information.

Albert Lea resident Emily Schmidt is a registered dietitian at Mayo Clinic Health System in Albert Lea. She enjoys writing, cooking and spending time with her son and family.

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A new study suggests that a Western-style diet can impair hippocampal function and lead to a decreased ability to control ones appetite. The findings were published in Royal Society Open Science.

A wealth of animal studies have found that animals fed a Western-style diet a diet characterized by high intake of saturated fats and added sugars display impaired hippocampal function and decreased appetitive control. Study authors Richard J. Stevenson and his team wanted to explore whether a similar effect would be found in humans.

As the researchers explain, while the hippocampus plays a major role in learning and memory, it is also associated with the regulation of appetite. Exactly how it controls appetite is unclear, but one theory suggests that the hippocampus makes use of internal bodily state (e.g., feeling sated) to modulate the difference between liking a food item and wanting a food item.

The authors explain how the hippocampus might react when faced with an excitatory food cue when feeling full. Under such conditions, the hippocampus could either inhibit retrieval of associative networks connected with that food and/or dampen activation of brain areas mediating reward. If the hippocampus becomes impaired, then such regulation should become less efficient.

An experimental study was conducted, involving a sample of healthy students who were currently following a nutritious diet (a diet scoring low on a validated measure of Western diet). On Day 1 of the study, the students, aged between 17 and 35, were assigned to one of two conditions that they would follow for the course of one week. The Western diet group was instructed to eat two Belgium waffles as a breakfast or dessert on four days, and to eat a main meal from a fast food chain (including a drink and dessert) on two other days. The control group was assigned to maintain their normal diet throughout the week.

Additionally, on Days 1 and 8 of the study, students were given breakfast in the lab. As a measure of appetitive control, all students completed a wanting and liking test, both before and after consuming breakfast. The test presented subjects with various snack foods and asks them to rate how much they liked and wanted the food items. By administering the test both before and after breakfast, researchers wanted to see whether subjects fullness would reduce their wanting ratings (indicating appetitive control). On Days 1 and 8, students also completed a verbal learning test, known to address hippocampal-dependent learning and memory (HDLM).

Results showed that, among those who followed the Western diet, wanting and liking ratings taken before breakfast were more similar to ratings taken after breakfast, on Day 8 compared to Day 1. In other words, on Day 8, these subjects showed a decreased ability to control their appetites when full, after a week of following a Western diet. Furthermore, the Western diet group performed worse on the verbal learning test than the control group.

Finally, researchers gave each participant an overall appetitive control score, based on their performances on the wanting and liking tests. Researchers then compared these scores to the learning test scores. It was found that a larger drop in test score was associated with a decrease in appetitive control. Importantly, this effect was only found amongst individuals in the Western diet group, and not the control group.

This finding suggests that a Western diet may influence appetitive control by impairing hippocampal function. The authors conclude, More broadly, this experiment, alongside those from the other animal and human studies cited here, suggests that a WS-diet causes neurocognitive impairments following short-term exposure.

The study, Hippocampal-dependent appetitive control is impaired by experimental exposure to a Western-style diet, was authored by Richard J. Stevenson, Heather M. Francis, Tuki Attuquayefio, Dolly Gupta, Martin R. Yeomans, Megan J. Oaten, and Terry Davidson.

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There is no avoiding it we have to eat every day. And as the effects of climate change become increasingly evident, the choices we make about what we're eating are more significant than ever.

With many of us cooking at home these days, there is more of an opportunity to use food to fight climate change. With these ingredient swaps and tweaks to your eating habits, you can help make a more positive impact on your health as well as the Earth's.

Ease up on red meat

"A diet without meat products can reduce greenhouse gas emissions by 49 percent and water-scarcity weighted water footprint by 19 percent," said Galen Karlan-Mason, founder and CEO of GreenChoice, a grocery shopping app that helps consumers make informed choices about sustainability and nutrition, citing a 2018 study in the journal Science.

Karlan-Mason cited a number of factors that make industrial agriculture one of the most environmentally taxing processes in global food production. "We monocrop corn and soy and process it into feed, ship the feed to the cattle, provide land and water, and repeat for the life of the cattle, all while the cattle release methane gas daily."

Plant-based meats, however, aren't a one-to-one replacement for burgers and sausages. "If we look at soy production, it's second to beef in environmental damage we're replacing first degree murder with second degree murder," said Douglas Murray, associate professor and chair of the nutrition and food studies department at Montclair State University in New Jersey.

From a nutritional perspective, these processed patties can still be just as high in saturated fat as a beef burger and contain higher levels of sodium, according to Harvard Medical School. So if you're choosing to cancel beef, exchanging it for a meatless option isn't a free pass to eat a soy burger every day.

Focus on unprocessed ingredients

Beyond engineered substitutes, vegetarian protein sources are the obvious swap-in for meat. Most vegetables, as noted in the 2018 Science study, have less of a carbon footprint than even the least impactful animal protein sources, like fish, eggs and dairy.

The phrase "plant-based diet" is a wide-ranging term that encompasses high-protein vegetarian foods like beans, lentils, leafy greens, quinoa and other unprocessed ingredients.

Replacing beef with one of these in your chili, for example, is a small change that can also have a positive effect on your health. There is a correlation between vegetarian diets and sustained weight loss as well as lower risks for certain types of cancer and heart disease, multiple studies have shown.

And incorporating plant-based proteins into everyday meals is easier than ever, thanks to a shifting popular mindset that's embracing meal-planning resources and recipes that incorporate these ingredients. Prepared items like grain bowls, cauliflower rice and veggie noodles are also more prevalent on menus and in supermarkets.

As a bonus, keeping foods like beans and quinoa on hand lets you cook from your pantry more often, enabling you to skip frequent trips to the store during a pandemic.

Though not as environmentally sustainable as vegetarian proteins, eggs are also a more climate-friendly swap, especially when they come from a local farm. "They pack a lot of protein punch, and chicken and egg production is much less environmentally damaging" than beef production, Murray said.

If you'd also like to switch to nondairy milk, Karlan-Mason recommended oat, soy and hazelnut milks as the best alternatives.

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Local is great, but not everything

"Eat local" has long been a sustainability mantra, and community farmers' markets have proliferated over the past 15 years. The number of farmers' markets nationwide skyrocketed from 1,755 in 1994 to 8,771 in 2019, according to the USDA.

But surprisingly, fuel, transport and packaging don't have as much of an impact on emissions as you might think.

"It pales in comparison to the impact of the way land is used," said Shyla Raghav, vice president of climate change at Conservation International, with land use and farm emissions accounting for 80 percent of a food's carbon footprint and transport averaging 5 percent.

While supporting local producers is an important part of the equation from an economic perspective, it's not necessary to beat yourself up for indulging in pineapple, avocadoes or other treats that don't grow in your neck of the woods.

Even almonds, which require a lot of water to produce, can be considered carbon-neutral because their trees store carbon instead of emitting it. And the trees' water consumption per gallon is much lower than the amount of water needed to produce beef and other livestock. "As a source of protein that replaces more intensive sources of protein, it's positive," Raghav said.

What about seafood?

Like any other ingredient, local and sustainable options are always the best choice when it comes to seafood. "There's a lot of rampant overfishing that's affecting fish stocks around the world," Raghav said, so doing research before buying and eating fish is more important than ever.

Farmed shrimp is the one item you should skip to have the greatest environmental impact in this category. "Shrimp farming is the largest driver of mangrove deforestation," said Raghav, noting that mangroves are one of the most carbon-rich ecosystems on the planet. Their deforestation releases carbon dioxide and methane into the atmosphere, a process that makes farmed shrimp more environmentally damaging than pork or poultry.

Instead, turn to smaller fish like anchovies and sardines, which don't take as much fuel or energy to process, especially in comparison to larger fin fish like tuna. And in terms of sustainable aquaculture, farmed bivalves like oysters and mussels can help clean up waterways through their natural filtering and feeding habits.

Start small to make a big impact

If all of this sounds overwhelming or too complicated to truly make a difference, remember that "what consumers can do is drive the demand," according to Murray.

He cited the examples of organic certification and the removal of synthetic growth hormones from milk as two instances where purchasing choices made a lasting change in the food supply chain.

"If enough consumers try meatless Monday, it would have a real significant impact," he said.

Casey Barber is a food writer, photographer and illustrator; the author of "Pierogi Love: New Takes on an Old-World Comfort Food" and "Classic Snacks Made from Scratch: 70 Homemade Versions of Your Favorite Brand-Name Treats"; and editor of the website Good. Food. Stories.

Now, more than ever, the world needs trustworthy reportingbut good journalism isnt free.Please support us by subscribing or making a contribution today.

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In an article published online on the Cleveland Clinicwebsite, Ohio-based cancer dietician Joseph Dowdell has explained what iscurrently known about the importance of diet in preventing the risk of cancer.

He says, The first things that tend to pop up are lists offoods you should eliminate because they cause cancer to grow. But we shouldntbe fearful of food. Instead, take a step back and look at the big picture. Thatwill allow you to focus on the diet changes that will have the most impact.

In general, food has not been shown to prevent cancer butdiet does play a key role in the prevention of certain cancers.

The American Cancer Society says obesity is one of the riskfactors for many cancers, including breast, colon, endometrial, esophagealcancer, kidney, liver, ovarian cancer, pancreatic, stomach, and thyroidcancers.

It has been found that at least 18% of all cancers and 16%of cancer deaths are due to obesity, physical inactivity, poor nutrition,sedentary lifestyle, and alcohol consumption.

Dowdell says, Food can help prevent many of the chronicconditions that increase your risk of cancer. Genetics and other healthconditions can impact cancer prevalence as well, but those are usually out ofour control. Obesity is something we can control through food and exercise.

So, to reduce the risk of cancer, Dowdell says it isimportant to maintain a healthy weight.

He recommends going Mediterranean, eating at least five to nineservings of fruits and vegetables each day, limiting added sugars, cutting downon alcohol, reducing salt intake, and taking vitamin D supplements.

Dowdell also suggests starting small if your diet iscurrently more fast-food fodder than plant-based paradigm. He adds, Making anychange is difficult. But setting small, achievable goals makes big goals mucheasier to accomplish.

The cancer dietician advises reducing unhealthy foodincrementally. He says, If youre used to drinking four sodas a day, shoot forone a day for the next week, and then the following week, shoot for one everyother day and see how that goes. Slowly cut down even more. You can makedrastic health impacts without feeling deprived.

However, Dowdell says it is important to know thateveryones body reacts to food differently. Whileall of these are healthy guidelines, nutrition should be individualized. If youhave digestive issues, for example, you should seek medical help, he adds.And always use reliable sources of information like the American Academy ofNutrition and Dietetics, the American Heart Association and the American CancerSociety.

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What the health statistics show no matter if they come from the Centers for Disease Control and Prevention, the Journal of the American Medical Association, the American Heart Association, or the Milken Institute for Public Health is beyond disturbing.

The American diet is killing us.

So goes the health care world that new doctors from the UNLV School of Medicine and other medical schools will enter. The numbers show a poor diet is the leading cause of mortality in the United States, causing more than 500,000 deaths yearly. Not consuming the proper amount of 10 dietary factors fruits, vegetables, nuts/seed, whole grains, unprocessed red meats, processed meat, sugar-sweetened beverages, polyunsaturated fats, seafood omega-fats, and sodium is estimated to cause around 1,000 deaths daily from diabetes, stroke, and heart disease alone.

Preliminary analysis also shows that the manifestations of a poor diet can heighten the risk of death from COVID-19.

In an opinion piece published last year in the New York Times Our Food is Killing Too Many of Us Dr. Darius Mozaffarian, dean of the Tufts Friedman School of Nutrition Science and Policy, and Dan Glickman, a former U.S. secretary of agriculture, pointed out that 75 percent of Americans are overweight or obese and that many of those suffer direct health consequences. Obesitys total economic costs, including lost productivity, is estimated at $1.72 trillion a year, nearly 10 percent of gross domestic product. Because many young Americans are obese, recruiters face difficult challenges staffing our all-volunteer military.

What is making us so sick, and how can we reverse this so we need less health care? the authors asked. The answer is staring us in the face, on average, three times a day: Our food.

It is against this unappetizing backdrop led by non-nutritious processed foods that the UNLV School of Medicine and 55 other academic medical centers across the country are including a Health Meets Food curriculum in their training of physicians and other medical providers. Considered the most comprehensive culinary medicine curriculum for physicians and allied health professionals, the program leads the way in how medical professionals are trained so they can have more meaningful conversations with their patients about food and health.

Dr. Anne Weisman, the UNLV School of Medicines director of wellness and integrative medicine, is overseeing a nine-week program that started this month for 60 first-year students. In September, second-year students begin. On Oct. 2, Dr. Michael Greger, author of the New York Times best-seller How Not to Die, will speak virtually to medical students on the importance of nutrition. He will do a live Q&A with students following his presentation.

Everything we put into our mouths when we eat, can either improve or detract from our health, she noted. Because of the COVID-19 pandemic, she said students will attend Health Meets Food classes virtually in their own home kitchens through Zoom. Part of the first session has students making tacos with healthy ingredients, including whole grain tortillas, vegetables, and black beans a departure from the traditional tacos in the U.S. that are high in calories, fat, and sodium where store-bought seasoning and flour tortillas contribute to health concerns.

Over time we can significantly change the health of our community, Weisman said.

Dr. Timothy Harlan, the nations leading catalyst for teaching culinary medicine to students in the health professions, contributed earlier this month to a class taught by UNLV faculty via Zoom. He recently joined the faculty of George Washington University in the nations capital and is now head of the GW Center for Culinary Medicine. Harlan, whos been spreading his food is medicine gospel throughout the world, is a former colleague of UNLV School of Medicine Dean Marc Kahn from when both men worked at the Tulane School of Medicine in New Orleans.

Harlan, a chef and restaurateur before becoming a physician, developed the Health Meets Food curriculum over much of the last decade while executive director of the Goldring Center for Culinary Medicine at Tulane. In addition to providing hands-on training for medical students, the center offers community cooking classes, free and open to the public.Dr. Harlans program is evidence-based, Kahn said.

The curriculum, used by medical students, residents, and clinicians, includes more than 30 content-specific educational modules. They stretch from: guidelines for changes in diet during pregnancy to identifying means of prevention for childhood obesity from the proper nutrition after a cancer diagnosis to nutritional needs for geriatric patients. Each module presents basic and clinical science related to evidence-based nutritional and dietary goals for specific topics such as polycystic ovary syndrome or the impact health care practitioners can have on controlling and managing symptoms of congestive heart failure through diet intervention. There are case presentations, recipes, cooking instructions, quizzes, and discussion questions.

Harlan said for the vast majority of Americans, diet is at the core of their illness. He said illnesses from heart disease, diabetes, and stroke to depression and Alzheimers disease are accelerated by an American diet of highly processed foods. During a recent interview, Harlan said that food-related issues were not that much of a problem until the last 30 to 40 years, when many Americans eschewed cooking with healthy ingredients in favor of buying highly processed foods full of addictive sugar and salt, either from the grocery stores or fast food outlets. Theres been an explosion of calorie-dense processed food, Harlan said.

According to Harlan, with many medical schools now emphasizing the importance of nutrition, the dialogue between physician and patient is being changed from Hey, you need to lose some weight, to action-oriented suggestions that meet best medical practices.

Weisman said that with medical students learning to shop for and prepare nutritious meals, future doctor-patient visits can be much more targeted and helpful when discussions arise about healthy diets. She said that once the pandemic is under control, medical students will go to community centers to teach the benefits of good nutrition. She also envisions a medical school partnership with the William F. Harrah College of Hospitality where the best in kitchens can be used to help teach community members the power of healthy recipes, as has been done at Tulane and George Washington universities.

Were teaching our medical students about the power of good nutrition and then they in turn will teach the community, Weisman said. The reward of good nutrition is better health. Our medical school, our students, will be making real-world positive suggestions that can make a difference.

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