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By Roberta H. Anding, MS, Baylor College of Medicine and Texas Childrens HospitalEdited by Kate Findley, The Great Courses DailyEdited by Kate Findley, The Great Courses DailyRather than giving up an entire food group, modify the type of carbohydrates that you eat, staying away from simple starches and selecting whole grains instead. Photo by VGstockstudio / ShutterstockEffects of a Low-Carb Diet

Carbohydrates are central to the optimum functioning of the human body. When people go on a low-carb diet, they often become irritable, fatigued, and lethargic because they are missing this vital nutrient.

The primary function of carbohydrates is to serve as an energy source. It is the high-octane fuel that your body prefers for your central nervous system.

A carbohydrate has four calories per gram. Fat, by contrast, has nine calories per gram. In terms of weight management, then, carbohydrates are actually preferable to fat.

Carbohydrate prevents ketosis, which is when your body burns fat for energy instead of sugar. Fat can provide a valuable supply of energy, but carbohydrate is needed to burn that fat completely. In the absence of carbohydrate, the fat breakdown is incomplete and something called ketone bodies form.

Think of the gasoline in your car. If you have gasoline in your car thats burning appropriatelythats a combination of fat and carbohydrateyoure going to get the energy to fuel your car. In the absence of the right kind of fuel, you end up getting a waste product.

The waste product of fat metabolism is ketones, which is like the carbon monoxide that comes out of the tailpipe. Its the incomplete burning of that fuel that leads to an accumulation of ketones that are not great for your overall health. They can cause nausea, dehydration, headaches, and brain fog.

An often forgotten role of carbohydrates is sparing protein. Carbohydrates spare protein so it can perform its own unique function. There is no interchange.

Carbohydrate protects, or bodyguards, protein so that it can build and repair tissue. When theres inadequate energy in the form of carbohydrate, some protein will be broken down to provide the energy needed for basal metabolic ratethe calories you burn at rest.

Think about it this way. With inadequate amounts of carbohydrate, you must turn to your plan B to provide energy, and your plan B is going to be protein.

The reason that protein is broken down and not fat is that protein can serve as a source of carbohydrate. Protein can be sent to the liver and turned into glucose if your carbohydrate intake is too low. This loss of protein means that you lose muscle mass, which impacts your overall body composition.

In the short term, a low-carb, or ketogenic diet, can reduce blood sugar and offer benefits for weight-control, diabetes, and epilepsy. However, most doctors and nutritionists do not recommend a ketogenic diet in the long-term as it can lead to nutritional deficiencies.

Rather than depriving yourself of an entire food group, Professor Anding recommends seeking out the healthy carbs found in whole grains, which power your body throughout the day and provide you with fiber which is needed for optimal digestion.

At the same timeespecially if youre concerned about your weight or glucose levelsyou should avoid refined carbs such as white bread/pasta and foods and drinks high in sugar, including diet products which often contain hidden unhealthy ingredients such as high-fructose corn syrup.

Professor Roberta H. Anding is a registered dietitian and Director of Sports Nutrition and a clinical dietitian at Baylor College of Medicine and Texas Childrens Hospital. She also teaches and lectures in the Baylor College of Medicines Department of Pediatrics, Section of Adolescent Medicine and Sports Medicine, and in the Department of Kinesiology at Rice University.

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Rethinking the Low-Carb Diet for Health and Body Composition - The Great Courses Daily News

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In this video, Vladimir Maletic, MD, MS, discusses diet and nutrition challenges that patients with major depressive disorder may be experiencing during the COVID-19 pandemic.Dr. Maletic is a member of the Psych Congress Steering Committee andClinical Professor of Psychiatry and Behavioral Science, University of South Carolina, Greenville.

Read the transcript:

Hello. My name is Vladimir Maletic. I am Clinical Professor of Psychiatry and Behavioral Science at University of South Carolina in Greenville, South Carolina. The topic of our conversation this morning will be the influence of COVID19 on dietary requirements in major depressive disorder.

One might ask, "Is this a topic that deserves some special attention at this point? Is there anything that would be specific to COVID19 and nutrition in depressed patients?" I would say definitely so.

COVID19 pandemic may have had direct and indirect impact on the risk of depressive relapse. When it comes to indirect impact, there's a lot of stress in lives of patients suffering from major depressive disorder during these times related to compromised social supports, changes in circadian rhythm. People are going to sleep at odd times, napping during the day. Very often, there is increased substance use. There is also, unfortunately, in part due to change in daily schedule, possibly in part because some of the reminders are lacking, decreased treatment adherence.

In addition to that, many patients who have major depressive disorder receive psychosocial treatments. Many of the outpatient clinics either have limited hours or have closed. I've had several depressed patients report to me that they can no longer see their therapists with regularity.

Unfortunately, due to a lack of support from other mental health professionals and limited access to general health clinics, unless one is in an urgent situation, there are problems. All of these factors influence risk of major depressive disorder.

In addition to that, patients suffering from major depressive disorder are not exercising as much, which is quite understandable. Many of the gyms are closed. Due to the change in routine, they are not exercising as regularly as previously and are frankly making some poor dietary choices.

Instead of adhering to their usual diet, very often they're up in the middle of the night, and they're making trips to fast food restaurants in the middle of the night. All of that has resulted in increased risk of destabilizing mood and precipitating depressive episodes.

Having increased stress due to some of the reasons that have been mentioned, we can add to that distance from friends and family members and financial stress related to COVID19. Many times, it's unemployment situation.

There is typical stress response. Hypothalamicpituitaryadrenal axis tends to be overly active. Increased cortisol and other hormones, which obviously have an impact on metabolism. In addition to that, there is a disbalance in autonomic activity, more sympathetic activity, less parasympathetic activity, as well as increased inflammatory signaling.

Whenever one is under distress, food choices change. I don't think you have heard people saying, "Oh, I'm stressed out. I can hardly wait to get home and get into my celery sticks and carrots." It's usually cream pies and ice creams. When one is under duress, one tends to seek out socalled comforting foods, or comfort food, which tend to be caloriedense foods.

What would be direct impact of COVID19? COVID19 has been associated with socalled cytokine storm. Cytokine storm is increased peripheral inflammatory signaling. These inflammatory signals do reach the brain. Once they reach the brain, they cause perturbations of neurotransmission, so monoamine signaling is off. Norepinephrine, dopamine, and serotonin, as well as changes in GABA and glutamate transmission.

Increased peripheral inflammatory signaling also translates into diminished neuroplasticity. All of these events compromise appropriate activity of circuitry that is involved in regulating mood, and therefore carry increased risk of major depressive disorder relapse.

What are some of the nutritional adaptations that one can make? They have to do both with quantity and quality of food. Speaking about quantity of food, we know that there is genetic link between major depressive disorder and risk for obesity. These 2 conditions, based on large, genomewide association studies, share anywhere between 15 to 20 common risk genes. There is a genetic setup, and some individualsnot all individuals suffering from depression, but some individuals suffering from depressionactually have different response to food than typical individuals.

How is this different? Based on imaging studies, it has been demonstrated that their reward circuitry has overly intense response to calorierich foods. It is sometimes almost irresistible temptation.

It tends to be present more in individuals who suffer from socalled atypical depression, where it is also associated with, in addition to increased appetite and food intake, it is associated with decreased energy and psychomotor retardation.

These individuals tend to have altered signaling between adipose tissue and the brain. If we have accumulated too much adipose tissue, it will start releasing typically leptin and adiponectin.

Individuals who have atypical depression have been demonstrated to have elevated levels of leptin, but decreased leptin receptor sensitivity. Meaning that their brain is not receiving the message that they have overabundance of calories stored.

On the other hand, adiponectin is an intermediary compound involved in regulation between adiposityso accumulation of fat tissueinflammatory signaling and sensitivity of insulin receptors.

In other words, patients who have depression on average will have decreased levels of adiponectin, meaning that they are at a greater risk of developing metabolic disorders. Presence of adiposity does not signal to their brain and does not make adjustment in sensitivity of insulin receptors.

All of this can be problematic as increase in appetite and adiposity increase the risk of having depressive episode. Viceversa, having depression increases the risk of obesity.

What can we do in terms of our dietary recommendations? A couple of things. One is limit the amount of dietary intake to balance out caloric requirements and exercise levels. The concern is if the BMI continues to grow, increased BMI has also been associated with decreased response to antidepressants. It becomes a vicious cycle.

Are there some specific diets that can be helpful in these circumstances? Definitely so. Studies have shown that modified Mediterranean diet, socalled antiinflammatory diet, may be of benefit in individuals who suffer from major depressive disorder.

What are some of the main points of this modified Mediterranean diet? The emphasis is on fresh vegetables, especially green leafy vegetables and legume, as well as fresh fruit, especially berries, which seem to have greater antioxidant content.

Furthermore, ingesting more nuts, seeds, and wholegrain cereal seems to be beneficial. In terms of protein, fish is definitely preferred. It appears that poultry and white meats may be relatively neutral. Moderate consumption of coffee and tea; alcohol no more than one glass of wine a day.

It is suggested that cooking with olive oil would be preferential. What do these individuals need to avoid? They need to avoid red, processed meat, fast food, fried food, sweetened beverages, simple sugars, and excessive alcohol intake.

What might be some of the payoff, some of the benefits from this modified Mediterranean diet? Modified Mediterranean diet is associated with decreased risk, not only of variety of chronic mental health problems, but also medical problems.

This is a huge bonus, because having chronic medical illness, along with stress, is one of the major precipitants of future depressive episodes. If one adheres to Mediterranean diet, one will have reduction in obesity. One will have reduction in inflammatory signaling. There will be improvement in cognition. In addition to that, imaging studies have found that there is an increase in total brain volume. This applies both to gray and white matter, as well as improved brain connectivity.

In other words, circuitry that is involved in regulation of stress response and mood is likely to function better if one has proper diet. Are there any indicators in the studies that support this? Indeed, patients who adhere more to this modified Mediterranean diet have reported greater life satisfaction, have higher wellness scores and happiness scores.

Indeed, what we eat does influence our mood to a significant degree. There is a specific scenario related to major depressive disorder when it comes to gutbrain signaling. Namely, a number of patients who suffer from major depressive disorder also has something that is termed gut dysbiosis.

This refers to altered composition of gut flora. Altered composition of gut flora has significant ramifications. Not only is the gut the greatest immune organ and endocrineso about 70 to 80 percent of immune cells reside in the gutit is a major source of serotonin, dopamine.

Anywhere between 80 and 90 percent of serotonin is synthesized in the gut. About 50 percent of dopamine is synthesized in the gut. Gut also has a significant role in producing glutamate and GABA.

If gutbrain axis is not functioning very well, it may very well have impact on neurotransmission in the brain. You have probably heard reference to leaky gut. Leaky gut allows exposure to various antigens and increased inflammatory signaling.

This increased inflammatory signaling does come to the brain. We have already mentioned that there is relatively constant relationship between peripheral and central inflammation, whereby central inflammation may cause perturbation in neurotransmission, in neuroplasticity, and the function of the brain circuitry involved in mood regulation.

Can anything be done to correct this? Yes, there is evidence that probiotic usewhen I say probiotic, these are live microorganisms that are ingestedthey can help with mood. What are some of these bacteria that can be obtained in health food stores in various probiotic preparations?

Typically, they include lactobacillus and bifidobacter. A typical amount would be two billion cultureforming units per gram. Use of these probiotics in controlled studies has been associated with reduction in depression scores compared to controls and placebotreated individuals.

A more recent development, I'm talking about research conducted in the last couple of years, indicates that symbiotics may be even better. What are symbiotics? Those are pro[biotics] and prebiotics combined. A combination of pro[biotics] and prebiotics may have been even more effective in improving depressive symptomatology as well as decreasing inflammatory signaling and promoting neuroplasticity.

What are some of these prebiotics, and what is the relevance of prebiotics? Again, probiotics are live cultures. Prebiotic is nutrition for these live cultures. They include nondigestible carbohydrates. They can be found in various sources of dietary fiber, such as onion, garlic, apple, bananas, artichokes, asparagus. All of this will support healthy gut flora.

In addition to pre[biotic] and probiotic, are there any other kind of nutrition supplements that can be helpful in depression? I must preface this by saying that data and evidence is uneven when it comes to use of some of these micronutrients.

Be it as it may, there's pretty solid proof that vitamin B complex, including folate and Lmethylfolate, may be helpful in depressed individuals, especially in situations where there is higher bodymass index, higher inflammation, or higher oxidative stress.

SadenosylLmethionine, or SAM, also has some evidence supporting its efficacy, as does Nacetylcysteine, often referred to as NAC. AcetylLcarnitine has some interesting research that has been conducted recently indicating that it may help with metabolic status and mood in individuals who have propensity towards depression. There are also control studies supporting the use of saffron and curcumin in individuals suffering from major depressive disorder.

Especially in COVID19 pandemic times, individuals don't leave their home a whole lot, and therefore have less exposure to sun. There is some indication that decreased vitamin D levels may be supportive of developing depressive symptomatology. Unfortunately, there is much less evidence suggesting that correction of vitamin D is helpful with depression. Nevertheless, it's a good idea to at least have normal, healthy levels.

In addition to that, there is some evidence that some of the microminerals may be helpful. I'm speaking about calcium, zinc, magnesium, and selenium.

Particularly, if the levels of these microelements are decreased, supplementation may be useful. Finally, there is some limited support that DHEA (dehydroepiandrosterone) may also be supportive of good mood.

In summary, COVID times have created great disturbance and distress in our patients' lives. Indirect impact of stress leads to disturbance in HPA axis, autonomic regulation, and inflammatory tone, which can act as precipitant to depressive episodes.

Having correct nutrition, adhering to modified Mediterranean diet, having greater intake of pre[biotics] and probiotics, as well as some of these nutraceuticals may help ward off the risk of major depressive episodes in these circumstances.

With that, I would like to thank you on your kind participation in this program. I hope that some of this information will be of use to you and your patients, and I wish you to stay healthy and well. Thank you.

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Dr. Vladimir Maletic on Diet and Nutrition in Patients With MDD During the Pandemic - Psych Congress Network

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BARTOW, Fla., June 24, 2020 /PRNewswire/ --A new population based study1 published in Frontiers in Nutrition reports that the consumption of 100% orange juice was associated with multiple dietary and health benefits for children and adults. Orange juice consumers had higher quality diets, higher intakes of key nutrients, including bioactive flavonoids, and lower intake of added sugars. There were no negative effects on body weight.

Dietary data for almost 16,000 children and adults (>2 years of age) came from the nationally representative 2013-2016 National Health and Nutrition Examination Survey (NHANES). The study was conducted by researchers at the University of Washington and Albert Einstein College of Medicine and was funded by the Florida Department of Citrus.

Orange juice consumers had diets with significantly higher amounts of vitamin C, potassium, calcium, and vitamin D (adults), when compared to non-consumers. No difference in dietary fiber intakes was observed, suggesting that 100% orange juice did not displace any fiber from the diet. Notably, orange juice consumers had diets with significantly less added sugars when compared to non-consumers.

Focusing on the intakes of bioactive compounds from plants, the study found that orange juice consumers had significantly higher intakes of flavanones and total flavonoids (children), as compared to non-consumers. The flavanone, hesperidin, is provided in the diet almost exclusively by oranges and orange juice. Hesperidin may have antioxidant properties and help promote cardiovascular and brain health.2,3,4 For children, 100% orange juice may be especially important as a key source of healthful bioactives since their diets do not typically include fermented black tea, the principal source of flavonoids in the American diet.

Orange juice provides key nutrients, contributes to total fruit intake and may also serve as a marker of a healthier diet overall. For both children and adults, 100% orange juice consumers had higher-quality diets, measured using the USDA Healthy Eating Index 2015, which also tracks the consumption of grains, fruit, and vegetables, and the Nutrient Rich Food Index..

Importantly, there were no differences in BMI z-scores or waist circumference between children who consumed 100% orange juice and those who did not. For adults, orange juice consumers had significantly lower BMI and waist circumference. These results are consistent with the preponderance of research showing no negative effects of 100% fruit juice or orange juice consumption on body weight.5,6,7

"National data support the inclusion of 100% orange juice as part of an overall healthy diet for both children and adults. We show that orange juice consumption was associated with better diets, less added sugar, and did not affect body weight" said Dr. Adam Drewnowski, Professor of Epidemiology at the University of Washington and principal investigator on this study.

Just one-in-ten Americans meet their daily fruit intake as recommended by the Dietary Guidelines, missing out on important nutrients.8,9 A glass of 100% orange juice can help close that gap in a convenient, quick, and satisfying way without contributing to overweight or obesity when consumed as part of a healthy and calorie-appropriate diet. This study is cross-sectional in nature and, therefore, can only show associations and not cause and effect.

About the Florida Department of Citrus

The Florida Department of Citrus is an executive agency of Florida government charged with the marketing, research and regulation of the Florida citrus industry. Its activities are funded by a tax paid by growers on each box of citrus that moves through commercial channels. The industry employs more than 37,000 people, provides an annual economic impact of $6.5 billion to the state, and contributes hundreds of millions of dollars in tax revenues that help support Florida's schools, roads and health care services. For more information about the Florida Department of Citrus, please visit FloridaCitrus.org.

1Maillot et al. Front Nutr. 2020; published online May 13. 2Rangel-Huerta et al. J Nutr. 2015;145(8):1808-1816.3Morand et al. Am J Clin Nutr. 2011;93:7380. 4Kean et al. Am J Clin Nutr. 2015;101(3):506-514.5 Auerbach et al. Pediatrics. 2017;139(4): e20162454.6 Crowe-White et al. Crit Rev Food Sci Nutr. 2016;56(5):871-884.7Sakaki et al. Nutrients. 2019;11(11):2687.8USDA/DHHS. 2015-2020 Dietary Guidelines for Americans. 9CDC. Disparities in State-Specific Adult Fruit and Vegetable Consumption. 2015.

SOURCE Florida Department of Citrus

https://www.floridacitrus.org/

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Potbelly, spare tyre, middle-aged spread, alcohol belly or the unsightly paunch however you may refer to it, belly fat is not onlyannoying, it can beharmful to ones health.When it comes to getting rid of visceral fat, one diet that has proven effective is intermittent fasting.How does it work?

Intermittent fasting has gained a lot of popularity over the years and is a popular way for some to lose weight, belly fat and visceral fat.

Its a relatively easy pattern of eating which involves cycling between periods of eating and fasting.

Unlike dieting, intermittent fasting does not restrict any foods.

It simply focuses on when a person should eat them.

By following an intermittent way of eating, a person will eat fewer meals and, in turn, fewer calories.

READ MORE:How to get rid of visceral fat - foods to help burn the belly fat

With intermittent fasting, eating fewer meals can lead to an automatic reduction in calorie intake.

Additionally, intermittent fasting changes a persons hormone levels which facilitates weight loss.

As these changes in hormones take place, short-term fasting can help increase a persons metabolic rate by as much as 3.6 to 14 percent.

By helping a person eat less and burn more calories, intermittent fasting causes weight loss by changing both sides of the calorie equation and could help a person lose their visceral fat.

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In a study with the US National Library of Medicine National Institutes of Health, intermittent fasting and how it could help with weight loss was investigated.

The study noted: Intermittent fasting facilitates weight loss and improves coronary heart disease risk indicators.

This study examined the effects of intermittent fasting plus cardiovascular risks on body weight, body composition and cardiovascular heart disease risk.

The study involved obese woman and found at the end of the study, those who followed the intermittent fasting diet had a decrease in body weight, decrease in fat mass and visceral fat was reduced.

In another study with Science Direct, intermittent fasting vs daily calorie restriction was investigated.

The study noted: Recent findings suggest that intermittent fasting is effective for weight loss and cardio protection.

The goal of this review was to compare the effects of intermittent fasting on body weight, fasting glucose, fasting insulin and insulin sensitivity in overweight and obese adults.

The study found that an intermittent fasting style helped reduce visceral fat by four to seven percent over a period of six to 24 weeks.

When a person follows a diet which involves fasting it helps them to lose weight as they are consuming fewer calories.

Short-term fasting leads to several changes in the body which help burn fat.

Other changes include reducing insulin, increasing the growth hormone, enhancing epinephrine signalling and boosting metabolism.

Numerous studies indicate that intermittent fasting can help a person to lose weight and reduce their waist circumference, indicating a large loss of the harmful belly fat in the abdominal cavity, strongly linked to chronic disease.

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How to get rid of visceral fat: Following this diet could reduce your harmful belly fat - Express

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5 magical herbs and spices to add to your monsoon diet to boost your immune system  |  Photo Credit: iStock Images

New Delhi: Monsoon, one of the most loved season, is here! It brings the much-awaited relief from the scorching summer heat. But the season also comes with a lot of risks due to the humidity and the wet atmosphere, increasing your chances of falling ill. Hence, its important to make healthier lifestyle choices such as eating a well-balanced diet that includes plenty of immunity-boosting foods.

Adding foods that support the immune system to your diet can help you ward off common infections like cold and cough, influenza, gastritis, hepatitis, malaria, dengue, leptospirosis, typhoid, etc. As the humidity goes up, microbial growth also increases and so does the risk of infections- most of these infections are food and water-borne. Since children and the elderly have a weaker immune system their susceptibility to these infections also increases. But good nutrition can strengthen immunity, help you stay healthy. Fortunately, there are many herbs and spices that add flavour to your food can also help support your immunity.

Here are some herbs and spices listed by Minal Shah, senior Nutrition Therapist, Fortis Hospital, Mulund, Mumbai, that may help boost your immunity as they contain powerful antioxidant, anti-inflammatory and anti-bacterial properties.

Turmeric:Turmeric has curcumin that has antioxidant, antimicrobial effect that inhibits microbial growth like helicobacter pylori (H Pylori), methicillin-resistant staphylococcus aAureus (MRSA), etc - which prevents gastric ulcers, improves immune response, and anti-malarial activity among other protective and preventive functions. Indian food traditionally has turmeric in the food preparation but consumption of these food items will be variable especially for children and elderly members for various reasons.

Tip: A teaspoon of turmeric as turmeric milk/latte, turmeric with honey or in hot water would be a good add on for children and elderly members of the family, especially during monsoon.

Ginger:Ginger helps combat chills, fever, eliminates congestion and has anti-viral properties. It has anti-inflammatory, anti-biotic and antioxidant effects. Ginger tea can also help ease throat pain.

Tip: Ginger in crushed or extract form can be added to honey and given to children. It can be added to soups or in tea for the elderly.

Garlic:Garlic has antimicrobial and antifungal properties, it is an effective immune-stimulant.

Tip: It can be added to vegetable preparation, gravies, chutneys, soups, etc.

Pepper:Pepper helps provide relief from sinusitis and nasal congestion. It has an expectorant property that helps break up the mucus and phlegm depositions in the respiratory tract. Pepper also has antibacterial and anti-inflammatory properties.

Tip: It is added for treating cold and cough. Pepper can be easily added to soups, rasam, pasta, khichdi, or use plain pepper powder with honey as a tonic.

Lemongrass:Lemongrass oil may help boost the immune system with its antioxidant properties. The herb has also been referred to as fever grass for its use in treating fevers and symptoms of a cold. It is useful in treating infections of the stomach, intestines, urinary tract and wounds due to its antibacterial and antimicrobial properties.

Tip: It can be made as a simple concoction with any other ingredients or added to tea.

Additionally, a very important point to consider is hydration - that is ensuring the consumption of adequate liquids or water, as a preventive and treatment measure of most of the monsoon related diseases.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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5 magical herbs and spices to add to your monsoon diet to boost your immune system - Times Now

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My patients occasionally ask me about, and I frequently recommend moving to, a plant-based diet. During the stay-home order, many people have been experimenting for the first time with plant-based proteins rather than meat. If youve read my column, you know I encourage regular consumption of a wide variety of fruits and vegetables. The health benefits are enormous.

Im a proponent of plant-based diets. In fact, as I write this column, I am eating a bowl of brown and wild rice, pinto beans and olive oil. Research shows that plant-based diets lower the risk for heart disease, many cancers and other health problems such as obesity, diabetes and high blood pressure.

There are a number of different plant-based diets that are popular. The most studied related to heart health and brain health include the Mediterranean diet, the DASH diet and the MIND diet. These diets feature foods like whole grains, fruits, vegetables, legumes, nuts and healthy oils like olive oil.

They have plenty of fiber, vitamins and minerals that help lower blood pressure and LDL (bad) cholesterol, reduce the risk of diabetes and help maintain a healthy weight. In other words, these diets are great for people with or at risk for heart disease. You can find the diets online along with their daily recommended allowances.

If you go completely off animal foods, you might need to take vitamin B12 and D supplements. The fiber found in beans, whole grains and fruits and vegetables helps most peoples guts to work better, lowers blood sugars and promotes a healthy gut microbiome.

Its important to know that not all plant-based foods are alike, so your plant choices are important. For example, white rice is highly processed and depleted of many heart-healthy nutrients found in brown rice.

Fruit juice is not as nutritious as eating fruit since it often contains sugar and is stripped of the fiber and some of the vitamins found in fruit. On occasion, Ive had patients who dropped meat but replaced them with chips and cookies and didnt increase the beans and grains, and that doesnt promote health.

Frozen fruits and vegetables are often cheaper than fresh and are more nutritious than canned ones. We are fortunate to live in a region that is rich with local fruits and vegetables for most of the year. Take advantage!

Consider talking to your health care provider about any major change youre thinking about making for your diet, especially if you suffer from chronic diseases. Your provider will want to be in the loop to monitor how youre doing and support you. For a few people, a pure plant-based diet doesnt work for their body.

I have a patient who is very thin and has had a difficult time her entire life maintaining her weight. She tried a vegetarian diet because she felt strongly about wanting to stop eating meat. But she felt hungry all the time, had very little energy and lost significant weight. Thats not usually the case, but she felt better when she added meat and dairy protein back into her diet.

I also know that for all its benefits, not all of my patients will be completely satisfied with a plant-only diet. You dont need to go completely vegetarian in order to get the health benefits of a plant-based diet. You can mix it up maybe start by having 2-3 fewer servings of meat per week, having some meat free days and building from there. Your body will thank you.

Bob Riggs is a family medicine physician at Kaiser Permanentes Riverfront Medical Center. His column appears biweekly in The Spokesman-Review.

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House Call: Considering moving to a plant-based diet? Heres what you need to know - The Spokesman-Review

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So here you are on the Internet again, trying to solve one of life's nagging but important questions.

You're an adult. You eat lunch. Often, you pack a lunch and take that lunch somewhere to store and, eventually, eat that lunch. You like eating that lunch. You sort of like packing that lunch, because, hey, look at you go, entrusting one of the meals you eat during the course of your day to yourselfnot to some fast-food grease house.

But it's that middle part that's been bugging you: What the heck kind of lunch box does an adult carry?

When you were a kid, this was easy. The answer was clear: You carried a Teenage Mutant Ninja Turtles lunch box and only a Teenage Mutant Ninja Turtles lunch box. And if one of your parents bought you, by mistake, say, a Street Sharks lunch box, well then you let them have it.

But you can't carry a Teenage Mutant Ninja Turtles lunch box as an adult. Or, you could, but that's not really an adult look.

Don't worry. You're in good hands. Because like a good parenta parent that actually listens to you for oncehere are 15 lunch boxes (and bags!) designed to help you carry that lunch you so lovingly prepared for yourself until its time to relish in all its glory.

In your desperate search for answers, you may find other lists like this on the Internet. But this list is more like the Teenage Mutant Ninja Turtles and those lists are more like the Street Sharks.

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15 Best Lunch Boxes and Bags for Work - Men's Health

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Why nuts and seeds make for the perfect snack while you work from home  |  Photo Credit: iStock Images

New Delhi: We often pay so much attention to our main meals breakfast, lunch, and dinner, we often forget to pay attention to the smaller meals -the snacks. Evening or mid-day snacking is extremely important to keep your metabolism boosted, help you control your portions, and to keep you satiated for longer. Eating a healthy, low-calorie, but high nutrient snack is extremely important.

Nuts and seeds are often recommended by health experts, nutritionists and dietitians for a weight loss, healthy and balanced diet. As we work from home, our eating habits have also gone haywire. Here are 5 reasons to convince you to include nuts and seeds as a part of your diet.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

For full coverage on Coronavirus pandemic, click here.Join the Times Group initiative #MaskIndia.Share a picture with your home-made mask on your social handles using #MaskIndia. The best picture will be featured in TOI and on maskindia.com

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Why nuts and seeds make for the perfect snack while you work from home - Times Now

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By Justin MillerSpecial to theOpelika Observer

People come in contact with thousands of germs each and every day. Some of these germs can cause a person to fall ill and have adverse effects on the human body. Luckily, the body has its own set of defenses to fight these germs: the immune system. However, in order for it to work properly, people must take proactive measures.

Like a car, the immune system needs to be tuned up in order to properly function, said Tamara Warren, an Alabama Extension human nutrition, diet and health specialist. Proper nutrition and physical activity are keys to tuning up an immune system.

Proper Nutrition in Diets

There are many people today who do not incorporate nutrient-rich foods into their diet on a daily basis. Having a diet that consists of proper amounts of nutrients is one of the best ways to build up an immune system. Warren said that several nutrition-related health problems can lead to an ill-prepared immune system.

Diets that are high in calories, fat, salt and sugars can lead to the development of chronic diseases, she said. Many of these diseases, including obesity, heart disease and diabetes, can cause the immune system to tune down.

Consuming the right amount of nutrients provides the body with the necessary tools to fight off infections and diseases. Warren said meals should include a variety of foods from all of the food groups.

Fruits and vegetables, whole grains, proteins and dairy products all contain key nutrients that are important to an immune system working properly, Warren said.

Get Moving

In addition to a proper diet, physical exercise is also an important aspect to developing a strong immune system. Warren said people should engage in physical activity daily.

Physical activity increases oxygen levels and provides the human body with the needed energy to strengthen an immune systems fighting power, she said. Adults should be active for 150 minutes a week and youth for 60 minutes a day.

While some may lack the motivation to exercise, Warren said walking is an easy option that can fit into almost any schedule.

Walking is one of the easiest and most stress-free exercises that can also be enjoyable, Warren said. The key is to start small and steadily increase the time you devote to physical activity.

Walking Like a CHAMPION

The Alabama Extension Walking Like a CHAMPION campaign is here to help people get moving. This is an ongoing statewide campaign that encourages Alabama residents to get healthy by eating the right foods and adding physical activity to their daily routines. Participants can walk as individuals or be a part of the program with a group. Visit the Walking Like a CHAMPION page for more information.

More Information

The Alabama Extension content piece Tuning Up an Immune System provides a more in-depth look into strengthening an immune system. More information on health and nutrition is available on the Alabama Extension website http://www.aces.edu.

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Keys to boosting the immune system - Opelika Observer

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Jim Edmonds has a new girlfriend.

And some not-very-nice things to say about his old life.

The former professional baseball player, who split last October from former Real Housewives of Beverly Hills star Meghan King Edmonds, is now dating a woman with whom he and his ex-wife had a threesome.

For real.

Were not kidding.

And in a new Instagram post shared by Jim on Tuesday, he both praisesKortnie OConnor while blasting the mother of his young kids at the same time.

If it wasnt for this girl, I dont think I would be here right now, the 49-year old wrote to open a revealing caption.

She showed up in my life just at the right time, he continued.

Amazing that her taking a chance on a plus one weekend to Mexico pulled me out of my hole and changed my life forever.

I was in such a dark place; one that I didnt think could happen to me.

Meghan and Jim had a very ugly split, one filled with cheating allegations and then a battle for custody of their three children.

Looking back on his divorce in this new message, Jim held little back in criticizing his former relationship.

I was going through hell ending a loveless and abusive relationship. The lies and accusations that followed the breakup only put me deeper into a funk, he wrote.

Along came this beautiful woman by chance, who lit up my world and brought me back to life.

Im very grateful for my amazing friends, children and this amazing woman for making me a better person and father. #reallife.

Jim never mentions Meghan by name.

But anyone who has followed these two for any period of time is well aware of who Jim is talking about and even why.

The Real Housewives of Orange County alum made headlines in January when she told the world that the former athlete was dating OConnor, her and Jims one-time sexual partner.

He was spotted vacationing in Cabo San Lucas with the real estate agent at the time.

Jim then confirmed his romance with OConnor in April.

Quarantined workout partner, he captioned a selfie with his girlfriend amid the COVID-19 pandemic.

In the Comments section of his Instagram page, one of Jims followers took issue with Jim saying he and OConnor two met by chance, writing,

Shes the threesome girl ya know the 3some u asked ur wife to take part in while married who happened to be your wives friend how is this by chance!!???

Thats where you have it wrong, Jim said in response, but didnt elaborate further.

Meghan, meanwhile, is dating dating Christian Schauf, whom she met in March.

She revealed in a blog post earlier this month that she connected with the businessman on a dating app.

[We] did the whole quarantine dating thing with lots of FaceTiming but I never thought it would go anywhere since he lives in Utah and I live in St. Louis and work in Los Angeles but what the hell, it was quarantine and I wasnt physically seeing anyone anyway until we did, she wrote on June 17.

After 2 COVID-free tests and much vetting through a close mutual friend, Nancy Anderson, we had the most unusual first date IRL: a masked airport pickup.

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Man Shares A Hilarious But Simple Box Hack That Will Shield Your Laptop From The Sun - News Lagoon

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