4 Tips on How to Eat Right – Sadhguru

  

Sadhguru: This is something we have been talking forever! But now they discovered it with a billion-dollar research. And I've seen hundreds and thousands of people who just become healthy and well. If something appears on my plate, if I just feel this, I know what to eat and what not to eat. You eat something today and see, just learn to observe how agile and how active your body feels after eating this food. Sadhguru: The simple thing right now that's a rage in the world is, if you come to our ashram, all the people there who are physically immensely active, eat ten o'clock in the morning, seven o'clock in the evening, two meals. How many doctors have been telling me that they will die of malnourishment, this will happen, that will happen, you must do this, you must do that. I eat only one meal a day, most of the days; one big meal I eat and that's it and doctors telling me, "No, no, Sadhguru, the way you're traveling, this will happen, that will happen. You must eat at least once in four hours,something you must eat." I said, "Leave me alone, I'm doing fine." But now a big university in America comes up with this called “intermittent fasting”- it's not nonsense, it's good. But they rediscovered something that we have known forever. Now everybody's saying there must be a sixteen-hour gap, then all your ailments will go away. What the hell were we saying all these thousands of years? The simple thing is… There are many, many aspects to this, psychological, physiological, butnow cancer is on the rise in the world. A cancerous cell is like a criminal in the society, all of us have in our bodies, only if they become… their concentration becomes more than what they should be or they gang up and loc… locate themselves in one place, they become like organized crime. There are pickpockets in Kochi, I am sure. Hello? There are small time criminals, individually operating, operating in two's and three's; we don't take it very seriously, we'll leave it, because it happens, but suppose all hundred of them got organized into a organized crime, now we will crack down, because we know now it becomes a threat to the society. Similarly cancerous cells are like this – criminals, they're moving around doing some damage, their only problem is, right now, they're generally eating about eight to twelve times more than what the other cells are eating. So if you just give sufficient break between one meal and the other, most of them will die, because they cannot survive. This is something we've been talking forever, but now they discovered it with a billion-dollar research. And I've seen hundreds and thousands of people who just become healthy and well, simply because they're not fueling up all the time when the tank is spilling. In the yoga center, all the time people are physically active. So everybody is very hungry by the time it's 3:30 – four o'clock in the evening, they are extremely hungry, but we learn to live with that. because empty stomach and hunger are two different things. Hunger means your energy levels start dropping. but empty stomach is a good thing. In the yogic sciences – today modern science also is coming in line with this, but what we know by our experience, you will spend a billion dollars to come there, because research is all about “How many million dollars?” that's how it is. Your body and your brain works at its best only when your stomach is empty. So we always make sure, we eat in such a way, how much ever we eat, our stomach must be always empty within two to two-and-a-half hours’ time maximum. So we go to bed hungry always. People think they cannot sleep – they can sleep! On an average, for twenty-five years on an average, I slept only two-and-a-half to three hours. These days, I'm getting little lazy and sleeping anywhere between three-and-a-half to four-and-a-half hours, in spite of the level of travel that I have. When I say level of travel, if I say my level of travel in the next few days, you will fall off your chair. Yes! Should I tell you? No. Not necessary (Laughter). Because in the next ten days, I'm in five different countries, doing I don't know how many events, all kinds of events.; So you are able to keep this up simply, because you don't overeat. It's very, very important. Everybody eats two meals; I generally eat only one meal, 4:30 – 5:00 in the evening because I don't like to sit in front of the plate and worry about how much to eat. I like to eat well. So 4:30 – 5:00 in the evening if I eat a meal, it's only next day. Is this enough? Am I looking okay? Hello? Participants: Yes. Sadhguru: Because any correction and purification that needs to happen in the body, your stomach needs to be empty – it's very, very important. Otherwise, the purification on the cellular level will not happen. You pile up things and then you have all kinds of problems. When you… When you don’t touch the food, you do not know what it is. If food is not good enough to be touched, I don’t know how it’s good enough to be eaten (Applause). Dr. Mark Hyman: So we should not have listened to our mothers and we should eat with our fingers because touching our food helps us stay in contact with it. Sadhguru: You can… the cleanliness of your hands is entirely in your hands. The cleanliness of the fork is not entirely in your hands (Laughter/Applause). Dr. Mark Hyman: This is true. Sadhguru: And nobody else but you have used these hands (Laughter), so there is an assurance as to how clean or not clean it is, right now. The fork, you do not know who has used it, how they’ve used it, for what they used it and all they have to do is wipe it with a tissue and give it to you and it looks pretty clean (Laughter). Above all, you don’t feel the food. The first thing that’s been taught to us is, if food appears in front of you, to hold your hands upon the food for a few moments, just to feel how the food is. If something appears on my plate, if I just feel this, I know what to eat and what not to eat. What I should not eat, I don’t taste it and then reject it, I just don’t eat, because my hands are the first level- not tasting in the sense, the tongue tastes but knowing the food. First thing is knowing the food. You want to know a person, you guys go and shake their hands (Laughs). I’m usually avoiding that, but… (Laughter) Mark Hyman: That’s a good strategy (Laughs). Sadhguru: But the food that’s going to become a part of you, first thing is your hands, even if you physically don’t touch it – just being conscious and being there, it clearly tells you how the food will behave within you. Whether this particular food, on this particular day, should it go into you or not because every day your body is not the same thing. Every day, every moment it’s different. If you feel the food, you just know whether this food has to go into you on this day or not. If that much awareness is brought in, we don’t have to go on telling people, what they should eat. Every meal they must decide what they should eat in that meal. There is no one prescription that, “This is what you should eat for your life.” That will feel too claustrophobic that “only this I can eat.” Sadhguru: Your selection of food and consumption of food also must happen consciously. More than what you eat, how you eat it is also equally important. When I say, “How you eat it?” These are all live substances, every one of them had a life of their own, whether it is a plant, animal, vegetable, every one of them had a life of their own. Now in some way, you are making food out of it, you must consume it with utmost gratitude. If you approach it with a certain sense of gratitude and reverence towards the food that you eat; when I say reverence it may feel like too much for you, but I’m asking you, let’s say we put you in a room and you had nothing to eat for five days. If God appears in front of you, what will you ask for? Food? So that is how important it is. You must understand, the food on your plate is not just a substance, it is not a material, it is not a commodity, it is life. It is the life-making material for you. So you must treat it as such. Right now, when it is on the plate, when it is out there, it has no value but the moment you consume it and it becomes your flesh and blood, now suddenly it’s of immense value. Why do we live like this? It is very important when it comes on your plate itself, you must treat it as a part of yourself. With great reverence you must consume. Just the way you consume it, if you change that, food will behave very differently within you. This is what consciousness means. If people say, “Your consciousness has no impact on your life, only chemical structures have impact.” I’m very sorry for them, because that is not how life works. Human consciousness has a deep and profound impact on everything that we touch, especially the food that we are making another life as a part of ourselves. When we are doing such an act, it is very, very important we treat it with utmost gratitude and reverence. I want to tell you there is no such thingas good habit and bad habit. Habit means you are functioning unconsciously. If you are functioning unconsciously that’s a bad thing, because the whole thing about being human is we are capable of doing things consciously. That is the beauty of being human that we can do everything consciously. What an animal does unconsciously we can do the same thing consciously. We can eat unconsciously or we can eat consciously. We can breathe unconsciously or we can breathe consciously. Everything that we can do, we can do it consciously. The moment we do something consciously, suddenly that human being looks very refined and wonderful. Just because somebody walks and speaks consciously, doesn’t he become a beautiful human being? Yes or no? Participants: Yes. Sadhguru: That’s all. So why is it that we are trying to develop habits as if this is a good thing? Habit means fixed realities, where you don’t have to think. You get up in the morning and it’ll happen to you. No, don’t try to automate your life. That is not efficiency. That is the efficiency of the machine. This one is supposed to function intelligently and consciously. Nobody is expecting it to function like a machine. So about food and stuff – food must be suitable for the body that we eat for – it is for the body. This is the building material for this body,the food that you’re eating. What is the appropriate food, unfortunately is all messed up right now. Traditionally we ate very sensibly in this country, but these thousand years of invasions have brought other kinds of food cultures and today the national diet is pizza or pasta. What is it? Which is one, I don't know, both were competing. So we are losing our sense about food. It’s definitely time to look at what is the most suitable thing. If I go into that food, it's a very long process, but you must experiment with food, not just by the tongue, but by the body.You eat something today and see, just learn to observe how agile and how active your body feels after eating this food. If it feels like it wants to go to the grave, that’s not good food. If it feels like it wants to be alive after eating this – except coffee, because that’s a stimulant – if you eat food and your body feels very agile and alive, that means it's good food, body is liking it. If you eat something, it feels dull that means it's not liking it. It’s having difficulty with it, that’s why it feels dull. So just on this basis. There’s a much, I mean this is the very simplistic way of putting it. 

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Best weight loss diets

 

Best weight loss diets: Experts weigh in on Whole30, Paleo, Keto and more

Find out what dieticians think about popular weight loss diets like Whole30 and Keto.

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Weight loss is one of the most common health goals, but it's also one of the most overwhelming. With so much information out there about the best weight loss programs, workouts and diets for losing weight, it's hard to know where to start or what will work for you. 

That said, some people want to have a specific plan to follow that can help them achieve their goals. If you're exploring different diets or eating styles that may work for you, dietitians Amy Gorin and Dr. Shayna Peter help break down the pros and cons of different diets based on research, and their experiences with clients in their own practices.

We've also investigated the pros and cons of paid weight loss programs, but here we are looking at diets that you can follow for free, or for the cost of a book or guide about the diet.

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Foundations of a healthy diet for weight loss

When looking for a diet that will work for you, you need to consider various factors, including if it's realistic for you to follow, if you like the foods involved and if the diet has any potential health benefits or risks you should be aware of. 

In general, Gorin and Dr. Peter say you should look for the following when considering a healthy diet plan:

It includes plenty of whole foods and balanced macro groups

"When I counsel people for weight loss or for healthy eating in general, I typically advise eating vegetables or fruit at every meal and adding a lean protein (for instance, tofu, beans, salmon or chicken breast), a healthy fat (such as avocado, olive oil, or olives) and a whole grain like brown rice or quinoa to every meal. This combination of food sticks with you for longer and provides a multitude of nutrients," Gorin says. 

It's sustainable 

"I like looking at weight loss as making long-lasting small lifestyle changes, versus doing sweeping changes that you might be less likely to stick to," Gorin says. 

Whenever you are considering changing your diet, always consult your doctor and consider consulting with a dietitian or nutritionist before making a drastic change. "Don't jump on whatever diet plan your friends are doing. Speak with a nutrition professional who can help you identify the eating plan that is most suitable for you. Go with a program that is sustainable, even if the weight loss is slower," Dr. Peter says.

5 diets evaluated by dietitians 

Whole30 is a variation on the elimination diet that cuts out grains, dairy, and other refined foods.

Getty Images Whole30 diet

Whole30 is a popular challenge developed by sports nutritionist Melissa Hartwig-Urban. It's basically a form of the elimination diet, where you remove certain foods for a period of time that could be causing adverse medical symptoms, like a recurring upset stomach. Although it's not technically marketed or meant for weight loss, some people do lose weight during the 30-day challenge. 

Pros

If you use a Whole30 challenge as a tool for identifying food sensitivities or foods that trigger negative symptoms, it could be helpful for you. "[Whole30] is a structured elimination diet similar to paleo and helpful for identifying food triggers," Dr. Peter says.

Cons

"The diet is so restrictive -- if you slip up even once and eat a bite of pizza or a spoonful of ice cream, you have to reset and start over on the diet. I haven't found this type of unforgiving mentality to work with my clients," Gorin says.

When it comes to weight loss, Whole30 is pretty restrictive and hard to follow, meaning the chances you'll be able to stick to it are pretty low. Also, since Whole30 isn't designed for weight loss, you can technically follow the plan and not lose any weight, if you aren't also paying attention to portion sizes and macronutrient ratios.

Paleo diet

The Paleo diet is a style of eating that mimics what we think our cavemen ancestors followed -- aka a hunter-gatherer style of eating. The main tenets of the diet involve eating fruits, veggies and meats mainly, and nixing dairy, grains, beans, wheat and some other foods. 

Pros

"[The Paleo diet] excludes processed foods, inflammatory foods such as grains, dairy, refined sugar, foods high in lectins. It can be very beneficial for reducing inflammation, especially in people who have autoimmune conditions," says Dr. Peter. Some studies show that the diet can be helpful for weight loss (although there needs to be more research).

The Paleo diet requires you to cut out grains, which is a controversial topic in the nutrition world. Some say that the benefits of grains outweigh the potential negative effects, and that removing all grains is too restrictive. According to Peter, removing grains from your diet, "can enhance mineral absorption. Grains contain phytates, which can interfere with mineral absorption." 

Cons

"Some research suggests that the eating style could lead to short-term improvements in waist circumference and fasting blood sugar, risk factors for chronic diseases. But there hasn't been a lot of research on the diet, especially on its long-term benefits. For this reason, I don't think it's the best approach to weight loss, especially considering how restrictive it is," Gorin says. 

Peter also points out that the Paleo diet can be tough to transition to, especially if you are used to the Standard American Diet. 

Keto diet

The Keto Diet is a high-fat diet where the goal is to reach ketosis.

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The Keto diet is one of the most popular (and controversial) diets today. It's also one of the more extreme diets since it involves eating a huge amount of fat in comparison to other nutrient groups, and it almost completely cuts out carbs (like fruit and sweet potatoes) from your diet. The goal of the keto diet is to restrict carbs enough that your body goes into ketosis, which is a state where your body begins to burn fat instead of sugar for energy.

Pros

"Certain people may find this diet helpful. For instance, people with Type 2 diabetes could find a benefit -- as some research shows that a higher protein and higher fat diet like the keto diet may help manage hunger levels. The diet could also help increase A1C levels," Gorin says. 

Cons

"This is not a diet I'd recommend for most people. It is extremely difficult to follow, especially long-term. We also don't have a clear picture of long-term benefits of weight loss," Gorin says. 

Because of the restrictive nature of the diet, Gorin says you're more prone to certain nutrient deficiencies, including fiber and sodium. One of the effects of the Keto diet is lower insulin levels, which plays an important role in how your body regulates sodium. Low-carb diets cause your body's insulin levels to go down, which causes your body to flush excess water and sodium. 

That might sound harmless, but your body needs a proper balance of sodium to function. "In extreme cases, this [low sodium level] could lead to more severe side effects such as seizures, coma and death," Gorin says.

Other people that Gorin says the diet will not work for is those with a history of disordered eating, people with kidney disease or a history of experiencing kidney stones and people with Type 1 diabetes.

Vegan diet

Whether followed for health or ethical reasons, a vegan diet is a popular diet that removes all animal products from the diet. This means the diet is made up of mainly fruits, vegetables, grains and beans and nixes meat, fish, eggs, dairy and any other food products that contain any ingredients that come from animals. 

Pros

"People who follow this type of diet see benefits in weight control, as well as a reduced risk for Type 2 diabetes and coronary heart disease," Gorin says. 

Cons

"A balanced vegan diet can be challenging to follow, so make sure that you're eating a variety of nutrients and getting ample protein. There are certain nutrients that are more difficult to get from a vegan diet, such as vitamin B12 and omega-3s, so you may want to consider taking certain supplements," Gorin says. 

Peter adds that one challenge with veganism is getting enough amino acids. "Amino acids are the building blocks of proteins. Essential amino acids can only come from food and cannot be made by the body. Methionine is a common amino acid deficiency in vegans that is needed for brain and liver function," Dr. Peter says. 

She also cautions that some vegans can end up eating more carbs than is beneficial, which can cause blood sugar and weight control issues for some people. "[Vegans] can also develop other nutritional deficiencies like choline, zinc, Iron, B12, vitamin D and chromium," Dr. Peter says. 

Mediterranean diet

The Mediterranean Diet includes lots of fruits, veggies and fish.

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The Mediterranean diet is a style of eating that is based on the dietary habits of countries that border the Meditteranean Sea -- most prominently Greece and Italy. At the time the diet was created, those countries experienced significantly lower levels of heart disease compared to other countries, like the United States. The diet emphasizes foods like fish, vegetables, fruit, nuts, beans and whole grains, with some smaller amounts of red meat and dairy.

Pros

"This is really more of a lifestyle than a diet, and I'd recommend it to pretty much anyone. There is much research to show that the Mediterranean diet can be helpful for health as well as weight loss," Gorin says. 

Cons

Neither dietician cited any concerns over the diet since it is well-backed by research and is a favorite of many experts. One reason is because it's more of a balanced lifestyle, instead of a restrictive diet that limits large food groups.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Ottolenghi’s New Cookbook Will Make You Rethink Vegetables—Again

 

Ottolenghi’s New Cookbook Will Make You Rethink Vegetables—Again

© Used with permission of / © St. Joseph Communications. Photographs copyright © 2020 by Jonathan Lovekin.

Earlier this summer I posted a picture of a dish I really liked and had made a couple of times that month. “This is an Ottolenghi recipe, isn’t it,” someone messaged me. “No one else would insist I find ground lamb.” And indeed, it was; few contemporary cookbook authors have a style as instantly recognizable as London restaurateur Yotam Ottolenghi. These are recipes that, lamb aside, focus on cooking vegetables as a delicious end goal in and of themselves—whether it’s seasoning and grilling cauliflower like you might a cut of meat, or roasting eggplant beyond what Western tradition insists and using its silkiest version of itself for smoky dips, soups and salads.

You’ll find a lot of that philosophy in Flavor, out in North America this month and written with Ottolenghi’s test kitchen collaborator Ixta Belfrage. Written as a follow-up to his vegetable-focused books Plenty and Plenty More, what sets Flavor apart from its predecessors is its focus on explanation—there are in-depth profiles of the cooking techniques and flavour pairings at play in these recipes—and influence from Belfrage’s culinary background. Her Brazilian heritage, family roots in Mexico and a childhood spent in Italy come through in a lot of the book’s exciting and delicious flavour combinations: soy-cured egg yolks mixed into a tamale-like polenta for a creamy swirl of umami, black bean stew infused with coconut, chilies and lime. There is a particularly good recipe for a mushroom-lentil ragu that relies on coconut cream for fat that is so good, it would never occur to you to describe it as meatless.

I spoke to Ottolenghi and Belfrage about the recipe development for this book, what they think of fusion cooking and their trustiest kitchen tool.

The buy-in from home cooks about vegetables and focusing on plant-forward cooking is different than it was when you first started writing cookbooks. What’s the next step in talking about celebrating their flavour and their potential?

Yotam Ottolenghi: Well, I think you need to let the vegetables do the talking, rather than talk yourself. Because I don’t think anyone can just be convinced to eat something that they wouldn’t naturally gravitate towards—I mean, they might—unless they’ve had some really great experience with it. And I’ve always thought, you know, there’s so many good reasons, to cook with and eat vegetables but people are really only going to eat them if they’ve had good experiences.

The argument we’re making throughout the book is that if you create a complex, delicious experience for people, they will probably come and join you and try the food, rather than you try to explain it.

Where do we still get stuck when it comes to cooking vegetables?

Ottolenghi: I think that people that have grown up with a particular way of cooking vegetables, they find it difficult to imagine other ways. So things like brussels sprouts, or cabbage, or even potatoes are often seen as…kind of there’s only one way to cook them. And what we try to show there are ways to make a much more interesting experience. That there’s no reason why you should just boil or steam them when there’s many other ways to cook them and inject them with flavour. And that kind of the mission statement of the book: there are things that might seem familiar, things you’ve cooked before and think you know what you’re doing. Put them in a different context and allow the flavour to jump out.

There’s some produce this book returns to again and again, like mushrooms and eggplants. What are your favourites?

Ixta Belfrage: The celery root recipes are definitely a good example. They’re three dishes that come out of one process. You slow roast it for two to three hours, depending on how thick it is, and in the process it becomes this soft, brown, caramelized version of itself. And then you can use it to make three different dishes, and they are completely different. Another one that’s typically looked upon as pedestrian is the onion. It’s the most common vegetable, really, but I think we’ve made a few recipes that really highlight its potential.

Flavour-wise, this book pulls from a lot of cultural influences: Mexican chiles and tamales, Korean and Thai seasonings, Italian dishes. Were you drawn to particular cuisines and their approach to vegetables?

Ottolenghi: I think if you look at the Northern European, North American way of looking at vegetables, you learn that we’re actually quite deprived of interesting ways of cooking vegetables. In the Mediterranean, Asia, South America, the cuisines are often more creative in the way they use them and there’s more options in terms of aromatics. We didn’t find just one part of the world to draw inspiration from: whether it’s from India, North Africa, the Middle East, Mexico, they all have their own particular approaches. We just find it really inspiring to draw from wherever there’s something interesting going on; we’re happy to go there (not literally, these days) and try those flavours, recipes, techniques.

You spoke a couple of weeks back with the CBC about this as it relates to fusion cuisine. You described it as the way forward, at least when it comes to recipe development.

Belfrage: A lot of people doubt that fusion can work. And I think that’s because over the last couple of decades fusion’s gotten this connotation as sort of confused and all over the place. And too many flavours that don’t make sense together. So it’s gotten a bad rap.

I think the way we’ve done it and what we mean when we say using flavours considerately is that first, of course you need to acknowledge where ingredients are from and tell that story. And more than just making people aware of where an ingredient is from, what culture it’s from, also thinking about what flavours it brings. Breaking it down to whether it’s sour or sweet or fatty, and pairing it with ingredients that work well with what you’ve chosen.

We’ve got a recipe for a fusion caponata, a combination of ma po tofu, which is a Szechuan dish, and caponata, which is Sicilian. It sounds kind of crazy, but if you think about the vegetables you’re using in a caponata—aubergines, tomatoes, pine nuts, raisins—and think about the flavours of Shaoxing wine and soy sauce and silken tofu. Why wouldn’t they work together?

This book also takes time to explain the process and science of what’s going on behind some of the techniques or flavours you employ, more so than in previous books. Why that approach?

Ottolenghi: We felt there was a really cool story to tell. People really enjoy understanding why it is that a certain dish is so good, or so effective in its complexity. These parts of the book aren’t essential—you can just cook the dishes, and get insight into how they work by cooking them—but if you want to understand more, these parts tell a story. And we found that there were different answers. Some explanations involved how you cook the ingredients, what you pair them with, or even just the choice of ingredients themselves.

It feels like a focus on knowledge of skills and techniques over the recipes themselves.

Ottolenghi: You can find a million recipes when you turn on your device. But what goes on behind the recipes is more interesting. That knowledge is not so easy to come around. To understand why something goes wrong—and also when things go right.

What’s one piece of kitchen gear you found yourself using more often than not when developing and cooking these recipes?

Belfrage: I think that would definitely be a food processor. People might think it’s shameful to have one, and do the whole slog of chopping everything by hand. There’s this belief that processors have a detrimental effect—for example, onions won’t fry or sauté as nice if you put them through a food processor. I really disagree with that. It’s been a lifesaver in so many recipes in the book.

 © Provided by Chatelaine

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Try This Top Fitness Instructor's Tips For Easing Back Into Workouts After a Hiatus

 

Try This Top Fitness Instructor's Tips For Easing Back Into Workouts After a Hiatus

I've worked out a lot in the past few months. In fact, you could say I was one of those people who fully embraced the at-home gym lifestyle. But as much as I thrived with my running challenges, online workout classes, and experimental workouts, even I needed a break.

Naturally, I encourage and support rest days, but for me this turned into a rest week. And then a rest month. I took so much time off that I found myself a little nervous to rejoin my favorite online workout class. As I've decided to dust off my favorite UA HOVR™ Machina Running Shoes ($150) and get to moving again, I've found myself a little more resistant than normal.

To help me get over that fear and offer up some tips for anyone like me who may have found themselves in a bit of a workout hiatus, I turned to one of the instructors I tune into most while working out at home, Peloton instructor Selena Samuela.

Samuela, who tackles everything from running to bootcamp, shared with me her top five tips for any athlete — no matter the level — for returning to an active lifestyle after a break.

All about timing

"Take your time and take the time to go back to basics," said Samuela. In this instance, she emphasized the importance of focusing on form. "If [you're] lifting, don't let your ego get in the way," she said. "It's an easy way to hurt yourself jumping right back into where you left off. Instead, accept that you will need to build back up to it. That starts with form, good form will get you progressing faster and avoiding injuries."

Think of the big picture

Be sure to focus on total work time rather than pace if you're focusing on a cardio workout, explained Samuela. Although I've found myself frustrated that I'm not able to get my 5K pace as fast as it was in the spring, the important thing is that I'm getting out there and still able to run for 30 minutes. Like Samuela suggested, sometimes it's important to focus on the bigger picture of the workout. Details like speed and pace are things you can always build back up.

Make it fun

"Do the things you enjoy the most first," said Samuela. Whether that's a certain sport like running, cycling, yoga, or lifting or it's the social aspect of working out, finding what is fun to you about your workout is essential. If you prefer adding in a little social touch, Samuela suggested working out with a buddy or taking a virtual fitness class with a friend via an online platform like the Peloton App. As someone who has relied upon the fitness community more than ever before, I can attest that recruiting your friends for virtual workouts is a great way to stay accountable and excited for your workout.

Always warm up

According to Samuela, this is something you simply shouldn't skip. "Make sure your body is ready for what you will be asking it to do," she explained. "Don't jolt it into a workout — get that heart rate up first, get the blood pumping, wake up the muscles and the brain," Samuela added, noting that muscle-mind connection is crucial for a successful workout.

Don't skip the cooldown either

Equally important is the cooldown post workout. "Stretching can help improve blood flow, which in turn helps your muscles to heal," she said. "This can help with muscle soreness and enable you to continue with your new routine!

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Regular Morning Exercise Could Prevent Certain Types of Cancer

 

Regular Morning Exercise Could Prevent Certain Types of Cancer

According to a recent study published in the International Journal of Cancer, those who regularly exercised in the morning (between 8 a.m. and 10 a.m.) had a lower risk of developing cancer, especially breast and prostate cancer.

This is due to the fact that exercising later in the day can mess with your body’s circadian rhythm—disrupting it regularly can up your risk of certain health conditions, like cancer.

Morning exercise, however, can help reset your body clock and lower health risks (like cancer) as a result.

Morning workouts come with a some notable perks: They can give you the energy you need to jumpstart your day, and they may help you sleep better at night, to name a few. Here’s one more reason to motivate yourself into an a.m. run: You could be lowering your risk for certain types of cancers.

Researchers looked at 2,795 participants in an ongoing study in Spain that tracks the influence of environmental and genetic factors in cancer prevention—especially colorectal, breast, gastroesophageal, and prostate cancers, as well as chronic lymphocytic leukemia.

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In results published in the International Journal of Cancer, they found that those who regularly exercised in the morning (between 8 a.m. and 10 a.m.) had reduced cancer prevalence, especially for breast and prostate cancer. The protective effects of early morning exercise were more pronounced for those who naturally preferred to work out in the afternoon or evening (called an intermediate or evening chronotype). The reason for this may be related to the timing of physical activity on “sex steroid production.”

For example, higher levels of estrogens are associated with increased breast cancer risk, researchers state. Production of estradiol—a main estrogen hormone—peaks around 7 a.m., but physical activity can lower estrogen levels. That means morning workouts can keep estradiol levels more regulated.

Your chronotype is based on when you prefer to be active during the day. Many researchers, like those in the recent study, break these down into three standard types—morning (preference to be active in the mornings), intermediate (preference to be active in the afternoons), and evening (preference to be active in the evenings).

No matter which type you are, there can be disruption in your circadian rhythm, and that’s been linked in the past to increased cancer risk, as well other major problems like cardiovascular disease and diabetes.

A solid sleep schedule helps reduce your risk of these health concerns, but as this study also points out, morning exercise can also help reset your body clock and lower health risks (like cancer) as a result.

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This research is part of a larger trend within the past couple years on the effects of circadian rhythm for health outcomes, with a particular focus on exercise’s role.

For example, a study published last year in The Journal of Physiology found that exercise at 7 a.m. or between 1 p.m. and 4 p.m. advanced the body clock enough that people were able to start activities earlier the next day. By contrast, exercising in the evening between 7 p.m. and 10 p.m. delayed the body clock, which means they had a harder time getting to peak-performance mode until later the next day.

The coauthor of that study, Shawn Youngstedt, Ph.D., a professor at Arizona State University’s College of Nursing and Health Innovation, told Runner’s World that the reason for this may be tied to how exercise improves hormone regulation, which affects a wide range of physiological functions—from your sleep-wake cycle to fat storage, anxiety, pain management, blood pressure, appetite, and mood.

“As you improve your hormone regulation, your body clock will become more efficient, and that has a huge ripple effect on your health,” Youngstedt said. “Like many researchers, we found exercise is key in this process, and its benefits for preventive health are significant.”

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The Balance Exercises That Will Test Your Fitness and Improve It, According to a Physical Therapist

 

The Balance Exercises That Will Test Your Fitness and Improve It, According to a Physical Therapist

If my stint on the beam in childhood gymnastics class taught me anything, it’s that balance is no small feat. While strength and flexibility get a lot of accolades in the fitness world, your relationship with gravity is just as important. That’s why I tapped yoga teacher-slash-physical therapist Lara Heimann, PT, for balance exercises that you should make a point of incorporating into your fitness routine.

“Balance is a host of different variables that are all orchestrated in the brain,” says Heimann. Your vision, mobility, proprioception (your “sixth sense” that tells you where your body is in space), and the vestibular system (a network of organs in the inner ear) all play a role in keeping you upright. It’s an intricate system that works together in complex and fascinating ways, and Heimann breaks it down as follows.

“There are receptors lining your joints, in your ligaments, and in your tendons that are telling you where you are in space. They’re constantly communicating with the brain,” says Heimann. “If you’re walking over pavement and then suddenly the terrain switches to gravel, it’s not like you have to look down and adjust. Your body makes a really quick response, and that’s a part of balance.” All of this is encompassed by the term proprioception. Meanwhile, the vestibular system acts like a leveler in your body, keeping you from leaning too far one way or the other. Vision and mobility are a little more straightforward; you need both for balance because you need to see what’s around you and move with ease to take the path of least resistance.

“The thing about balance is that we are constantly making it better or making it worse.” —Lara Heimann, PT

Working on your balance is a lifelong commitment and one that’s well worth your time, says Heimann. “The thing about balance is that we are constantly making it better or making it worse. It doesn’t tend to stay static,” she says. When we habitually do less large movement patterns (as sometimes happens as we get older), our body develops a fear around them and they get harder to do. That’s why physical therapists often use the sitting-rising test (which involves sitting down then standing up without using your hands) as a marker of longevity.

Before you dive into workouts that will better your balance better, Heimann says she likes to recommend a little test that you can use a diagnostic that will lay bare exactly how your body’s feeling about gravity these days. (Hint: It involves standing on one leg—so get excited.)

The single-leg exercise for testing your balance

Remember your schoolyard days when you would try to hopscotch with just one leg once you’d mastered the move with two? Well, Heimann wants you to channel your younger, carefree self to see how your bod really feels about balance. “Stand on one leg. Stand on your left leg and bring your right knee up to about hip height,” instructs Heimann. From there, Heimann wants you to just observe how you feel.

It’s not about doing whatever it takes to balance on one leg; it’s about noticing what your body does to help you do that. Is your knee locking out to help you stay up? Is your ankle wobbling? Do you feel like your lower back is suffering because you’re not engaging your core? From there, try moving the leg that’s not on the ground back or forward. What does that do to your balance? What muscles have to engage? Take notes, then move onto the other leg (which will, very likely, feel different).

“You can see how long are you holding it, but also think about the quality,” says Heimann. “What are you feeling? What are you experiencing? All of [those observations] are like food for your brain. You are training your brain by paying attention to all the sensations that are happening.”

This isn’t about being judgemental about what your body can or can’t do. It’s about getting to know yourself well enough that, when you start doing balancing exercises, you actually notice and celebrate your accomplishments. Standing on one leg will feel different in a week, a month, and a year. (Childhood hopscotch definitely taught you that.)

4 balancing exercises to add to your workouts schedule, ASAP

Here’s the good news about balancing exercises: You don’t need to do them at the gym. Instead, Heimann says you can work on them in any spare moment. Here’s how.

1. Stand on one leg while you brush your teeth

My twice-daily oral hygiene routine is one of the least scintillating parts of my life, but Heimann says you can totally gamify your time in front of the mirror with a little balance work. If you’re looking for some extra credit, you can also incorporate some one-legged work into your Zoom meetings or phone catch-ups with the fam. Again, you’re teaching your brain that you can multitask while balancing—and that’s a BFD, everyone.

2. Walk barefoot

“Walk barefoot as much as you can. Walk outside, walk on different surfaces,” says Heimann. “This will give a lot of feedback to all the different structures in your feet that have receptors.” And thus, you are training your proprioception while walking across the room to fill up your glass of water or striding across your bathroom’s tile to touch up your makeup before your next video call.

3. Heel lifts

Here’s a fun one: Just stand up and practice lifting onto the balls of your feet so that your heels hover right off the ground. Give me 10 reps to test those proprioceptors. If you feel so inclined, add a beat, and let’s make this a ballet lesson.

4. Yoga, specifically warrior III, half-moon pose, and other one-legged asanas

Yoga’s four key components are strength, flexibility, mobility, and (you guessed it!) balance. So taking any yoga class—whether it’s 15 minutes or 90—will help your body level up its balancing skills over time. As you move through the practice, notice how many of the movements will emulate that one-legged position that kicked off your balance journey (half-moon pose, warrior III—the list goes on).

Pretty soon, that one-legged tooth-brushing ritual may just take the form of a tree pose

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Eating well is a key to healthy aging

 

Eating well is a key to healthy aging

Getting the right nutrition is essential for people of all ages. While we know that growing children need the proper nourishment to thrive, good nutrition also helps older adults stay active and vital. It can even help defend against or better manage chronic conditions as we age, such as high blood pressure and diabetes.

But for some seniors, a nutritious diet can be challenging. Tastes may change and appetites can fade due to a person’s physical condition or dental issues. The ability for an older person to eat healthy food on a regular basis can also depend on where they live, their economic situation or whether they have access to transportation.

The COVID-19 health crisis is another factor. For good reason, seniors may not be venturing out to the grocery store as much now. But that means they may be missing out on the food they need to stay strong and healthy.

Nutrition is a key to taking care of your body and your life. The right food improves your mood, your health and your abilities. Here are a few nutrition tips and resources:

Talk with your doctor

If your appetite is changing or you’re losing weight without trying, talk to your primary care physician. There could be an underlying reason for these changes. For instance, your medication might be affecting your appetite or you could be dealing with depression.

Your doctor can work with you to identify possible causes. Remember, staying connected to your doctor is always important, so ask about telehealth or virtual health care appointments to get the advice you need if you’re sticking close to home during the pandemic.

Make healthy choices

Add plenty of fruits and vegetables to your plate for colorful, nutrient-rich, fiber-filled meals. Add flavor with spices and herbs instead of salt. Drink plenty of water to stay hydrated throughout the day. Even light exercise can stimulate appetite and strengthen bones and muscles. Check your health plan, as some even offer a fresh produce card or coupons to use at the grocery store as part of their benefits package.

Adapt to your changing tastes

There are many ways to change your habits to improve your nutrition, from eating more frequent, smaller meals to trying new foods and cooking styles. For tips on preparing healthy meals, visit ChooseMyPlate.gov.

Take care of your teeth

A dentist can help address any dental problems impacting your ability to enjoy food. If you have a Medicare Advantage plan, you may have access to dental benefits at no extra cost. Check your health plan for details.

Explore options

If mobility is an issue, look for local organizations that offer transportation or meal delivery to older adults. Using home delivery services to shop for groceries online is also helpful for anyone who still wants to cook your own meals, but doesn’t want to leave home during the pandemic.

If you have a Medicare Advantage plan, you may have access to home-delivered meals following a hospitalization. One-third of hospital patients are malnourished at admission and poor nutrition increases their risk of having to return to the hospital after being released. Good nutrition helps patients regain their strength and energy faster for better recovery. Check your health plan for details.

Get help

Some older adults with limited resources may qualify for assistance with food purchases through programs such as the Supplemental Nutrition Assistance Program (known as SNAP). Many older adults qualify for this program but don’t even know it.

One way to verify eligibility is to visit Cigna.BenefitsCheckup.org, scroll down and click “Get Started” under the “Food & Nutrition” section. If you aren’t eligible for this type of assistance, you can still find ways to save on food bills, including asking for senior discounts, using coupons, having a store discount card and buying store brands.

Remember, every person has unique needs. Talk with your physician to get guidance tailored to your own personal nutrition requirements.

One last tip: The annual election period when people eligible for Medicare can shop for their plan runs through Dec. 7. It’s a perfect time to make sure your health plan has all the benefits you need to stay healthy and strong throughout the coming year.

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Food Trends 2021: Staying Healthy In A Post Covid-19 World

 

Food Trends 2021: Staying Healthy In A Post Covid-19 World

The COVID-19 pandemic has highlighted the frailties of the food world and its supply chain. For many people this has been the first time in their lives they went into our supermarkets and couldn’t buy toilet paper or flour or cow’s milk or their favorite brands and now, the latest shortages – frozen pizza and pepperoni!  In some stores many shelves were bare and shoppers felt scared and shocked about the possibilities of having no food to feed their families. 

DUNKIRK, MARYLAND - MARCH 13: Shelves normally stocked with chicken and meats sit empty at a Giant ... [+] Supermarket store as people stockpile supplies due to the outbreak of the coronavirus (COVID-19) March 13, 2020 in Dunkirk, Maryland. The U.S. government is racing to make more coronavirus test kits available as schools close around the country, sporting events are canceled, and businesses encourage workers to telecommute where possible. (Photo by Mark Wilson/Getty Images)

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We have a pandemic. We have an economic recession. We have global warming. As of October 1, 2020, we have over 44,000 wildfires in the United States that have burned at almost eight million acres and the fires are still spreading, according to the National Interagency Fire Center – and many of those acres are farmlands where our food is grown and livestock raised.

In the face of the uncertainty of just how long the pandemic will last, or if there will be a stronger second (or third) wave as is being predicted, it is imperative that the food industry – from farm to fork – prepare strategies for the new future; and understand the concerns, needs and emotions of shoppers. A survey conducted by Acosta found that if the pandemic does again force public lockdowns, 53% of Americans say they will stockpile groceries, hygienic products and school supplies, and that is an increase of 15% of respondents who said they stockpiled at the start of the pandemic.

Our supermarkets responded quickly putting in place enhanced sanitation procedures, signage, minimizing in-store traffic and especially expanding fledgling e-commerce efforts; all the while focused on building trust and confidence from their customers who remain deeply concerned about food availability amid rising prices coupled with a high unemployment rate.

And at the same time, these retailers are trying to meet the needs of adults who are faced with working at home, while tending to the needs of their school aged children - who may be attending classes on line, or have limited school days, or wondering if their schools will even open – all the while trying to balance good eating habits with satisfying their families emotional needs. Forcing a new business model on supermarkets. 

The shopping experience has changed dramatically; which is why I sat down with (over Zoom of course) Markus Stripf, Co-CEO of Spoon Guru in the UK to produce this analysis and understand how the grocery world and consumers will be shifting their priorities.

There is little doubt that Covid-19 has woken up Americans in many ways. The first is a new understanding of what and how they eat and how these foods and beverages have a significant effect on their stamina, strength and immunity to fight off viruses and other health abnormalities. Shoppers have changed how they are choosing their foods with a new yearning for reading labels, understanding what ingredients are in their foods, where there foods come from and which foods they should avoid.

The International Food Information Council’s 2020 Food & Health Survey findings echo Stripf’s COVID-era analysis and prediction that the industry must build trust and help stressed households achieve their wellness goals.

·     54% of all consumers, and 63% of those 50+, care more about the healthfulness of their food and beverage choices in 2020 than did in 2010; healthfulness is the biggest mover, more so than taste and price.

·     Active dieting has grown this year as they look at their scales and find their jeans a little too snug as they work from home, snack more often and indulge to feel emotionally more stable – to 43% of Americans, up from 38% in 2019 and 36% in 2018.

·     18% of Americans use an app or health monitoring device to track their physical activity, food consumption or overall health; 45% of users say it helps greatly; 66% say it led to healthy changes they otherwise wouldn’t have made.

·     26% of U.S. consumers snack multiple times a day, and another third snack at least once daily; 38% say they replace meals with snacks (usually lunch) at least occasionally.

·     28% of Americans eat more proteins from plant sources vs. 2019, 24% eat more plant-based dairy, and 17% eat more plant-based meat alternatives.

·     74% of Americans try to limit sugar intake in 2020, down from 80% in 2019.

Another trend coming out of Covid-19 is that a significant amount of Americans want to go back to a pre- Covid weight (and in some cases reduce their weight) as a major health goal. But the only way they will succeed, based on Spoon Guru’s prediction, will be based on a combination of three things: CAPABILITY, OPPORTUNITY and MOTIVATION.

Capability is defined as the individual's psychological and physical capacity to engage in the activity concerned. It includes having the necessary knowledge and skills.

Opportunity is defined as all the factors that lie outside the individual that make the behavior possible or prompt it.

Motivation is defined as all those brain processes that energize and direct behavior, not just goals and conscious decision-making; which we know every January 1st are made with good intentions, and within 45 days are forgotten. It includes habitual processes, emotional responding, as well as analytical decision-making.

It is these interactions that lead to behavior change; and the food technologies that we spoke of earlier, are today’s tools and enablers that can support shoppers in achieving these goals. 

But here is the problem – the desire is there – but not the knowledge. Enter the insights shoppers can glean from retailers who fuel their search and apps across the globe using Spoon Guru. Four out of 10 millennial global consumers already say health claims on brands confuse them, according to the GlobalData research. Imagine the flood of questions that supermarket managers and their retail dietitians will be bombarded with when blends of supplements AND foods include proven immunity enhancers like Vitamins A, C, D, E and zinc appear on shelves.

Life under the cloud of COVID-19 has intensified the search for immunity-strengthening foods and supplements. A GlobalData survey in June 2020 found that 80% of global consumers are understandably concerned about COVID-19, and 23% admit they’ve stockpiled more vitamins and supplements recently. 

Immune function ties with muscle health/strength as the #5 benefit health-motivated eaters seek from food; International Food Information Council data shows from a survey of 1,011 U.S. adults fielded April 8-16, 2020. These health seekers cite immune function 40% of the time, a rate that trails only weight management (62%), energy (57%), and digestive (46%) and heart health (44%) as a food-centered objective.

The reality of what we’ve seen during the pandemic is the return to comfort foods and familiar brands that made them feel calm and comfortable – brands with a long heritage that solidified their reputations for being safe and a sure bet – shoppers knew what to expect from them - and part of it was that they just plain tasted great.  And they were on the shelves.

One sector of the food business that experienced a huge benefit from the pandemic are comfort foods; which has been a boon for those iconic food brands that have seen their sales decline over the past few years as shoppers shifted to smaller upstart brands that had more innovate recipes, more exciting flavors, healthier profiles with more sustainable and simple ingredients. People gravitated to the brands they knew, that they grew up with, those that their families bought for generations.

This is an unbelievable opportunity for these iconic brands. 

The looming question is whether these brands will take advantage of this surge in sales, and new found hipness and awareness especially from the baby boomers who grew up on these foods to latter leave them as their awareness of ingredients and health concerns grew closer as they aged - and reformulate and reimagine their products to be healthier – and save their brands from oblivion.

A survey conducted by OnePoll on behalf of Sensodyne toothpaste, found 74 percent of respondents said cooking has been a successful coping mechanism for them as they deal with the stress of being home. Forty-four percent of those surveyed said they have even learned a new recipe during quarantine and 32 percent have taken an online cooking class.

Pre-pandemic, the average shopper visited a food store 2.3 times a week and spent on average about 20 minutes per shopping trip. Enjoying the aromas and colors of the produce department, sampling new products, learning how to prepare a new recipe and consulting with a retail dietitian led to enhanced and satisfying shopping experiences. Today we are lucky if shoppers come to the store even once a week.

According to The Confidence Board Global Consumer Confidence Survey conducted in Q4 2019 (pre-COVID-19) 14% of consumers reported that they were worried about increasing food prices and 68% of consumers said they are cutting back on their food purchases.

What will the future hold in 2021?

Expect to see more plant based and plant forward foods. We will see a shift to more wholesome carbs from whole grains, ancient grains. Much more attention will be given to foods that contain Vitamin C and supplements to boost immunity. More blended foods – both made at home and bought ready made in sores building on the success of the Mushroom Council and James Beard Foundation’s blended burger success – the combination of mushrooms and ground beef – that is already being extended to other proteins and other vegetables. Think flexitarians versus vegans. It’s not about extremes – it will be the about balance between animal and plant protein.

Our shelves will be overrun with new innovations that are designed to meet the needs of the pandemic shopper. Higher anxiety led to new products like PepsiCo’s new drink called Driftwell that is meant to help consumers relax and unwind before bed. The enhanced water drink contains 200 milligrams of L-theanine and 10% of the daily value of magnesium. This from a brand that was built on caffeine and high fructose corn syrup.

Consumers aren’t just eating at home more but they’re also managing their health at home. Early research published in Nutrition & Dietetics in late June showed that telehealth in Australia keeps patients compliant with care regimens to improve health outcomes.

The results are impactful:

·     When compared to a traditional group weight loss program, those engaged in a telehealth program lost similar amounts of weight over six months.

·     A meta-analysis found telephone-delivered nutrition counseling is effective in improving eating patterns of individuals with chronic conditions. Half of telephone programs in published literature are with individuals with diabetes, heart disease, cancer, chronic kidney disease and osteoarthritis.

·     A web-based study in seven European countries found that diet quality, as assessed by the Healthy Eating Index 2010, improved across the 3-month trial and was maintained for an additional 6 months – due to telemedicine.

In the US, Kroger Health launched a telenutrition service that’s free, as long as the pandemic lasts, to help customers navigate the new normal.

As part of its Food as Medicine platform, it offers: 

·     Unlimited free virtual consultations with a registered dietitian via video chat, using the code COVID

·     Personalized support and plans for individuals and families

·     Management of food-related health issues

Texas has the most uninsured adults and the third-most uninsured children in the U.S. according to Wallethub. So when grocer H-E-B launched telemedicine with the partner MDBox app in the summer of 2019, it was a welcome affordable solution. Walk-ins can have a video-chat doctor visit at the pharmacy counter within 30 minutes for less than $50.

Technology, food technology has come a long way. No, I am not talking about the foods that are being created through Silicon Valley tech – I’m talking about the information and education that we can offer shoppers through technology.

Packaging will contain more QR codes that can verify product and ingredient claims, DNA kits will continue to evolve well beyond where they are now – but the import of the shopper themselves will be paramount to their success. Viome, for example, a kit that focuses on gut health, produces two reports for a shopper one that focuses on what you should and should not eat, and the other focused on the traits in our bodies and what they mean. Each report is close to 100 pages – far to complex for the average shopper to understand or to follow. But take that kind of information and embed it within the shopping experience, easily and simply – and see what magic can happen. Viome has also just launched a new product - supplements based on your profile - personalized for your individual needs to help you ‘correct’ those gut related issues.

One thing for sure is that the pandemic has brought families together to eat together, to communicate and spend more time together.

The FMI Family Meals effort has long promoted the benefits to health and to society and the pandemic has given the effort more substance and reason to embrace. Here’s what we know:

1.    Eating together as a family helps kids have better self-esteem, more success in school, and lower risk of depression and substance-use disorders.

2.    Kids that learn to cook eat healthier as adults. If they learn by ages 18-23, they eat more vegetables, less fast food, and more family meals a decade later.

3.    Home preparation of more plant-based proteins such as dry beans and lentils, tofu, and homemade veggie burgers are helping shoppers discover that good nutrition can be delicious.

4.    People are eating more local foods in response to supply chain issues early in the pandemic.

5.    Changing mindsets about wellness now include self-compassion. Eating is one of the basic ways we care for ourselves. And disruptions in food and activity routines have people thinking about how they redefine wellness.

The supermarket world is changing, and as we look around us – around the entire globe – we need to open our eyes and imagine what it possible – and understand that everything has changed and through smart food technologies we can improve the health and wellness of every shopper

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