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  1. Flourless Peanut Butter Oat Bites Recipe Ingredients • 1 cup old-fashioned rolled oats • 1 tablespoon chia seeds • 1 teaspoon matcha powder • 1/2 teaspoon cinnamon • 1/2 cup natural, creamy peanut butter • 1/4 cup maple syrup • 1 teaspoon vanilla extract • 1/2 cup bittersweet chocolate chips • 1/2 teaspoon vanilla extract • 2 teaspoons coconut creamer (or coconut milk) Preparation 1. In a medium mixing bowl, combine all dry ingredients: rolled oats, chia seeds, matcha powder, and cinnamon. Stir the mixture to combine well. 2. Add in the peanut butter, maple syrup, and vanilla. Stir again until mixture is thoroughly combined. Place oat mixture into the refrigerator for 10 minutes. 3. Take the oat mixture out of the refrigerator and roll them into balls, using a heaping tablespoon. This will make about 12 balls. Place back in the refrigerator for another 10 minutes to harden before dipping into chocolate. 4 In a small sauce pot, add the chocolate chips, vanilla, and coconut creamer or milk. Turn heat to low and slowly melt the chocolate, stirring often. Cook on low until mixture is completely smooth. Be careful not to burn the mixture—keep an eye on it and don't walk away! 5 Take the oat bites out of the refrigerator and carefully dip each one into the melted chocolate on one side. Lie them flat on a baking sheet lined with foil after they have been dipped in chocolate. Place in the freezer to harden. 6 Keep them in the refrigerator and enjoy when wanted. You can also keep them stored in the freezer if you want to enjoy them at a later time. Nutrition Facts Servings: 12 Amount per serving Calories 148 % Daily Value* Total Fat 9g 12% Saturated Fat 2g 10% Cholesterol 0mg 0% Sodium 40mg 2% Total Carbohydrate 16g 6% Dietary Fibre 2g 7% Total Sugars 9g Includes 8g Added Sugars 16% Protein 4g Vitamin D 0mcg 0% Calcium 27mg 2% Iron 1mg 6% Potassium 153mg 3% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. https://www.verywellfit.com kalip
  2. New Cholesterol Drugs' Cost Put Patients at Risk Heart attacks, strokes and other heart problems are more likely in high-risk patients denied access to cutting-edge cholesterol-busting rugs called PCSK9 inhibitors, a new study reports. Patients are 16% more likely to have a heart-related health crisis if their PCSK9 prescription is rejected than if it is covered and filled for a year, according to researchers. Patients who have a prescription but don't fill it -- probably because they can't afford the copay -- have a 21% greater risk of a heart-related emergency, the researchers added. "We should be a little up in arms that we have the tools to help people, and we aren't helping them," said study co-author Katherine Wilemon, founder and CEO of the FH Foundation, a research and advocacy group for patients with familial hypercholesterolemia, high cholesterol related to their genetics. PCSK9 inhibitors entered the U.S. market in 2015, but remain costly compared with first-line statin therapy, researchers said. The new drugs work by boosting the liver's ability to remove excess cholesterol from the bloodstream. The drugs cost about $14,000 a year during the time covered by this study, 2015 to 2017, researchers said. Manufacturers last year announced price cuts to the two leading PCSK9 inhibitors -- Praluent (alirocumab) and Repatha (evolocumab) -- but the cost is still $4,500 to $8,000 a year. For this study, researchers reviewed medical records and pharmacy claims of about 139,000 high-risk adults after PCSK9 inhibitors became available in 2015. On average, patients were tracked for about a year after their prescription date. Patients were considered at high risk if they had familial hypercholesterolemia or had suffered heart problems related to clogged arteries. "This group was at extremely high risk in total," said lead researcher Kelly Myers, chief technology officer for the FH Foundation. "The annual rate of cardiovascular events in this group was about 3.5%. The annual rate for the entire adult U.S. population is less than half a percent." The researchers specifically looked at access to the new cholesterol drugs, and whether it influenced patients' risk for heart-related health events such as heart attacks, unstable angina, angioplasty, coronary bypass surgery, cardiac arrest, and heart disease or stroke caused by congested arteries. Insurance companies rejected about two-thirds of PCSK9 prescriptions among high-risk patients, researchers found. Even after the 2018 price cuts, rejection rates have remained high, Myers said. "We haven't seen a lot of evidence in the data that there's been a compelling change yet," he said. "There's general improvement, but over 50% of individuals in a lot of plans are still being rejected therapy." In addition, about 15% of people with an approved prescription didn't have it filled, probably because they couldn't afford it, Myers added. Two-thirds of patients who didn't fill their PCSK9 inhibitor prescription are on Medicare, which doesn't allow for copay assistance, Myers said. Their average copay for the drugs is $200 a month, compared to $100 month for people with private prescription insurance. "They're probably abandoning their therapy because of extremely high copay costs," Myers said. Lack of access to these drugs had an immediate impact on their risk of heart attack, stroke and other heart problems, researchers found. "People whose cholesterol-lowering drug prescriptions are rejected or abandoned are more likely to have heart events than those whose prescriptions are covered," said Dr. Donald Lloyd-Jones, chairman of preventive medicine at Northwestern University Feinberg School of Medicine in Chicago and a American Heart Association (AHA) spokesman. The researchers also found that a prescription was more likely to be rejected if a patient is female, black or Hispanic. "The study clearly shows how disparities in access to PCSK9 inhibitor prescriptions affect cardiovascular outcomes and the need to improve health equity," Lloyd-Jones added. "So, as we continue to make inroads to prevent and treat heart disease -- the world's leading killer -- we must capitalise on data from this study and others that quantify ways we can make a difference." The AHA changed its cholesterol guidelines in 2018 to promote the use of PCSK9 inhibitors among high-risk people who are already taking the largest dose of statins they can tolerate. The findings were published July 23 in the journal Circulation: Cardiovascular Quality and Outcomes. https://consumer.healthday.com/
  3. Vegan Frittata with Kale, Mushroom, and Peppers Ingredients 2 cup chickpea flour ¼ cup nutritional yeast optional, if not using add another ¼ cup flour 1 tsp baking powder 2 cups water 1 Tbsp good quality tomato sauce ½ cup chopped kale ½ cup roughly chopped mushrooms ½ cup red capsicum, diced ½ cup sliced black olives (optional) Salt and pepper to taste Instructions Begin by chopping the kale, mushrooms, and capsicums and set them aside. In a large bowl, combine flour, nutritional yeast, baking powder, and water and whisk to combine until the mixture is smooth with no lumps. Add the chopped veggies and olives if using to the bowl. Divide mixture evenly into lightly greased muffin tin holes. (standard 12-hole muffin tray.) Transfer tray to the oven and bake for 20-30 min at 180 °C. Remove from the oven and use a knife to gently remove from the tray. Can be stored in the fridge for 3 days in air tight container or frozen for up to 6 months. https://www.livekindly.com/vegan-recipes/ kalip
  4. Americans Are Spending Even More Time Sitting, Study Shows The United States has grown a bumper crop of couch potatoes in recent years, a new study reports. The amount of time people spends sitting around actually increased after the initial release of the federal Physical Activity Guidelines for Americans in 2008, researchers have found. "Over the past 10 years, there was no significant change in physical activity levels, but there was a significant increase in the time we sit around," said senior researcher Dr. Wei Bao. He's an assistant professor of epidemiology at the University of Iowa in Iowa City. As a result, the proportion of people who didn't get enough aerobic exercise and also sat around for more than 6 hours a day rose from 16% to nearly 19% between 2007 and 2016, according to the study published online July 26 in JAMA Network Open. An inactive lifestyle has been linked to many chronic diseases. Sitting around too much increases your risk of obesity, heart disease, high blood pressure, stroke, high cholesterol, type 2 diabetes, osteoporosis, depression, anxiety and even certain cancers, according to the U.S. Department of Health and Human Services. Because of this, federal health officials released the activity guidelines, which recommend adults get at least 150 minutes a week of moderate-intensity exercise or 75 minutes a week of vigorous-intensity exercise. Moderate-intensity activity can include mowing the lawn, playing tennis, enjoying a leisurely bike ride, engaging in a brisk walk, or doing heavy housework like vacuuming, mopping or washing windows. Vigorous exercise includes jogging, bicycling fast, playing basketball or soccer, shovelling dirt or carrying heavy loads. To see how many Americans meet these recommendations, Bao's team reviewed data from a series of federal studies that track health trends among U.S. adults and children. The investigators found that time spent sitting increased from 5.7 hours a day in 2007-2008 to 6.4 hours a day in 2015-2016. The increase in sedentary behaviour was seen in nearly every major subgroup of the U.S. population, the study authors said. At the same time, there was no real change in Americans' physical activity. About 65% of people met guidelines for aerobic activity in 2015-2016, compared with 63% in 2007-2008, the study found. American life is designed to be cushy, so it's natural that folks settle in and relax rather than get up and go, Bao said. "This will be a natural phenomenon for a convenience society, for a modern society like the United States," he said. "I think sitting down is a natural desire for humans. When people are tired at work and go home, the first thing is to lie down on the sofa and watch TV for another two hours." American jobs have also gotten less physically demanding, said Donna Arnett, dean of the University of Kentucky College of Public Health, in Lexington. "If you look at physical activity from occupational energy expenditure, that has been going down dramatically over the past three to four decades," she said. "Our jobs are getting more automated. There's much less physical activity at work." The proliferation of screens at work and home hasn't helped, she added. "The automation in our lives -- at home and at work -- is also likely related to the increased use of screen time. People are spending more time looking at their phones and working on their computers, even after hours," Arnett said. So why haven't the Physical Activity Guidelines been more inspiring? It could be that folks simply don't know about them. Only about one in three Americans said they were aware of the guidelines in a 2009 survey, and fewer than 1% could say what the guidelines recommend, researchers said in background notes. Bao suggested that "there should be more effort to communicate this information and to have people fight against sitting down." Smart technology also might help, Arnett said. Devices like Fitbits and Apple Watches can be programmed to regularly remind wearers to get up and move around. Clever outreach could be key, too. Arnett said someone told her that while binge-watching Netflix, an ad from the American Heart Association appeared urging the viewer to take a break, get up and move around. More information The U.S. National Institutes of Health has more about the health risks of inactivity. SOURCES: Wei Bao, M.D., Ph.D., assistant professor of epidemiology, College of Public Health, University of Iowa, Iowa City; Donna Arnett, Ph.D., dean, College of Public Health, University of Kentucky, Lexington; July 26, 2019, JAMA Network Open, online https://consumer.healthday.com/ kalip
  5. 7 Ways to Reboot Your Brain Throughout your life, your brain is being shaped by experience. This process is called neuroplasticity and every repetition of a thought or emotion can reinforce a neural pathway that hardwires the way you form your beliefs, shape your likes and dislikes, create limits that you place on yourself, and reinforce the conscious and unconscious biases you have. For example, don’t like cilantro? Many who don’t believe it has to do with their taste buds and outside their realm of control. Have an addictive personality? Many believe this is predetermined by your genetics. The fabulous thing about the fantastic elasticity of your brain is its ability to “reboot” and remove patterns, bad habits, biases, and limits that no longer serve you. The trick to this is knowing how to press the reset button and get a fresh start. How to Reboot Your Brain The first step to rebooting is recognising that something about the way your brain processes isn’t supporting you to live your life the way you want to. Maybe your perfectionism is bordering on obsession or perhaps an opinion you have had since childhood has been disproven by something you have heard or read or witnessed. These first whispers that lead you to think differently are powerful, and like an itch that must be scratched, once you start to wonder, you become primed to take action to press the reset button. Like most things, the brain involves both nature and nurture. Some things are genetic, some are environmental. As Simon Gregory, an associate professor of medical genetics and codirector of the Duke Epigenetics and Epigenomics Program, explains, not everything about how your genes operate is programmed at birth. In fact, the environment can impact and change your genes. If you think of your genetics as the computer’s hardware, and your physical, mental, and emotional environments as software that impact its performance, suddenly changing patterns seems much simpler. Here are a few simple yet effective ways to push the reboot button. Sleep I would argue that sleep is by far the most powerful reset you have for your brain. Research being done at the University of Wisconsin suggests that your synapses—the places where nerves connect—grow larger and stronger when they receive stimulation during your wakeful periods and then shrink by up to 20 percent overnight, creating room for more growth and learning at night. The consequence of not getting enough sleep is a reduction in that overnight shrink, which impacts the ability to grow again the next day. In her bestselling book, The Sleep Revolution, sleep expert Ariana Huffington suggests the following tips and ideas to ensure a good night’s sleep: Keep your bedroom dark, quiet, and cool (between 60 and 67 degrees). No electronic devices starting 30 minutes before bedtime. Keep cell phones out of the bedroom. Don’t eat or drink anything containing caffeine after 2 p.m. No working in bed—keep your bed for sleep (and @@@) only. No pets on the bed. Relax with a hot bath with Epsom salts before bed to help calm your mind and body. Pajamas send a sleep-friendly message to your body. Do some light stretching, deep breathing, yoga, or meditation to help your body and your mind transition to restful sleep. When reading in bed, make it a real book or an e-reader that does not emit blue light. Ease yourself into sleep mode by drinking some chamomile or lavender tea. Before bed, write a list of what you are grateful for. It’s a great way to make sure your blessings get the closing scene of the night. Exercise One recent study done at the University of Adelaide in Australia is showing that one 30-minute session of an intense exercise routine can improve memory and ability to learn, making the brain more “elastic.” A second piece of research that helps support the case for exercise comes from author Gretchen Reynolds whose book, The First 20 Minutes, extolls the benefits of 20 daily focused minutes for boosting happiness and productivity. The best part of Gretchen’s research was that the exercise did not need to be intense. I am a huge fan of former first lady Michelle Obama’s Let’s Move Campaign, especially where it made exercise available to everyone. You don’t need to run a marathon, start simply by doing the following: Having a kitchen dance party Walking the dog Taking a yoga class Going for a hike Swimming Playing Golf Playing table tennis Playing tag with your kids Doing a 20-minute weight circuit Trying Power 20 (a free 20-minute workout app) Remember, the more exercise feels fun, the more likely you are to keep it up! Meditation There is more positive evidence that supports what meditators have always known, meditation is good for you! Among the recent discoveries, Michael Posner from University of Oregon explains, “There is emerging evidence that mindfulness meditation might cause neuroplastic changes in the structure and function of brain regions involved in regulation of attention, emotion, and self-awareness.” As neuroscientist and author Sara McKay points out, benefits of meditation include the following: More focused attention Relaxation Positive shifts in mood Enhanced self-awareness Improved health and well-being Music Music primes the brain for learning and concentrating, yet if you listen to what most parents tell their children, they are saying when you want to focus you need silence—TV off, music off, and computer off. However, many people focus more easily with music that they like playing in the background while they work. Listening to music lowers brainwave frequency leading to conditions ripe for learning, analysing, and performing at your best. This peak performance happens in the zone, which is a state of mind that occurs when there is a decrease in electrical activity and leads to increased levels of so-called feel-good chemicals like norepinephrine and dopamine. Neuroscientists from UCLA have curated a selection of songs designed to increase focus by almost 15 percent. Nutrition According to nutrition health coach Dr. Mindy Pelz, your brain is a mirror of your gut. “If depression, anxiety, or brain fog is hanging around no matter what you do, it’s time to figure out what’s going on with your gut. Your gut produces neurotransmitters that keep your brain happy and functioning well. Fix your gut and your brain will change.” How do you prime your gut for optimal brain function? Holistic health coach Valerie Sjoberg recommends the 4R program: Remove stress, allergens, and pathogens. Replace what’s lacking by taking digestive enzymes. Reinoculate with probiotics, prebiotics, and fermented food. Repair your gut lining through good nutrition. Spend Time in Nature Science is uncovering evidence that time outside impacts brains by decreasing stress and rumination and increasing creativity, connection, and positive emotions. Walking your dog, taking a hike, surfing, gardening, or laying beachside can positively rewire your brain. Prioritise Positive Emotions Your thoughts are connected to your reality. Emotions can be divided into ones that feel good and ones that don’t. The goal isn’t to avoid unpleasant emotions—not only is that unrealistic, it’s also unhealthy. As Dr. Georgina Cameron and her research team at the Institute of Positive Education point out, good mental health includes a full range of emotions with the experience of positive outweighing the negative. The most commonly researched a nd experienced positive emotions are the following: Joy Gratitude Serenity Interest Hope Pride Amusement Inspiration Awe Love If you spend a moment looking over this list you will probably discover that there is a positive emotion appropriate to most experiences in life. Try the practice of reframing your thoughts about emotions as a great brain reset. For example, when you are feeling frazzled in a traffic jam, instead of naming your feeling frustration try on hope—hope that you are through the worst. When you are arguing politics, think about being interested in the point of view being shared with you. Building these positive emotions doesn’t mean you eliminate negative ones. You empower yourself to move through them more quickly, allowing their impact to be effective rather than depleting. We all know that when something doesn’t work, a reset or reboot often fixes everything. Try rebooting your brain. Choose one of the above activities. Be present while you complete the activity. Then see if you feel as though your reset has allowed space for an upgrade! https://chopra.com/articles kalip
  6. Heart-healthy diet: 8 steps to prevent heart disease Ready to start your heart-healthy diet? Here are eight tips to get you started. Although you might know that eating certain foods can increase your heart disease risk, it's often tough to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you'll be on your way toward a heart-healthy diet. 1. Control your portion size How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories than you should. Portions served in restaurants are often more than anyone needs. Use a small plate or bowl to help control your portions. Eat larger portions of low-calorie, nutrient-rich foods, such as fruits and vegetables, and smaller portions of high-calorie, high-sodium foods, such as refined, processed or fast foods. This strategy can shape up your diet as well as your heart and waistline. Keep track of the number of servings you eat. The recommended number of servings per food group may vary depending on the specific diet or guidelines you're following. A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is about 1/3 to 1/2 cup, or about the size of a hockey puck. A serving of meat, fish or chicken is about 2 to 3 ounces, or about the size and thickness of a deck of cards. Judging serving size is a learned skill. You may need to use measuring cups and spoons or a scale until you're comfortable with your judgment. 2. Eat more vegetables and fruits Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you cut back on higher calorie foods, such as meat, cheese and snack foods. Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl n your kitchen so that you'll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredients, such as vegetable stir-fry or fresh fruit mixed into salads. Fruits and vegetables to choose Fresh or frozen vegetables and fruits Low-sodium canned vegetables Canned fruit packed in juice or water Fruits and vegetables to limit Coconut Vegetables with creamy sauces Fried or breaded vegetables Canned fruit packed in heavy syrup Frozen fruit with sugar added 3. Select whole grains Whole grains are good sources of fibre and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Or be adventuresome and try a new whole grain, such as whole-grain farro, quinoa or barley. Grain products to choose Whole-wheat flour Whole-grain bread, preferably 100% whole-wheat bread or 100% whole-grain bread High-fibre cereal with 5 g or more fibre in a serving Whole grains such as brown rice, barley and buckwheat (kasha) Whole-grain pasta Oatmeal (steel-cut or regular) Grain products to limit or avoid White, refined flour White bread Muffins Frozen waffles Corn bread Doughnuts Biscuits Quick breads Cakes Pies Egg noodles Buttered popcorn High-fat snack crackers 4. Limit unhealthy fats Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a build-up of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke. The American Heart Association offers these guidelines for how much fat to include in a heart-healthy diet: Type of fat Recommendation Saturated fat No more than 5 to 6% of your total daily calories, or no more than 11 to 13g of saturated fat if you follow a 2,000-calorie-a-day diet Trans fat Avoid You can reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat. You can also add less butter, margarine and shortening when cooking and serving. You can also use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with low-sodium salsa or low-fat yoghurt rather than butter, or use sliced whole fruit or low-sugar fruit spread on your toast instead of margarine. You may also want to check the food labels of some cookies, cakes, frostings, crackers and chips. Some of these — even those labelled "reduced fat" — may be made with oils containing trans fats. One clue that a food has some trans-fat in it is the phrase "partially hydrogenated" in the ingredient list. When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in certain fish, avocados, nuts and seeds , also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories. An easy way to add healthy fat (and fibre) to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fibre and omega-3 fatty acids. Some studies have found that flaxseeds may help lower cholesterol in some people, but more research is needed. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yoghurt, applesauce or hot cereal. Fats to choose Olive oil Canola oil Vegetable and nut oils Margarine, trans fat free Cholesterol-lowering margarine, such as Benecol, Promise Activ or Smart Balance Nuts, seeds Avocados Fats to limit Butter Lard Bacon fat Gravy Cream sauce Non-dairy creamers Hydrogenated margarine and shortening Cocoa butter, found in chocolate Coconut, palm, cottonseed and palm-kernel oils 5. Choose low-fat protein sources Lean meat, poultry and fish, low-fat dairy products, and eggs are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties. Fish is another good alternative to high-fat meats. And certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil. Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting plant protein for animal protein — for example, a soy or bean burger for a hamburger — will reduce your fat and cholesterol intake and increase your fibre intake. Proteins to choose Low-fat dairy products, such as skim or low-fat (1%) milk, yoghurt and cheese Eggs Fish, especially fatty, cold-water fish, such as salmon Skinless poultry Legumes Soybeans and soy products, such as soy burgers and tofu Lean ground meats Proteins to limit or avoid Full-fat milk and other dairy products Organ meats, such as liver Fatty and marbled meats Spareribs Hot dogs and sausages Bacon Fried or breaded meats 6. Reduce the sodium in your food Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a heart-healthy diet. The American Heart Association recommends that: Healthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon of salt) Most adults ideally have no more than 1,500 mg of sodium a day Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups, baked goods and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium. Be wary of foods that claim to be lower in sodium because they are seasoned with sea salt instead of regular table salt — sea salt has the same nutritional value as regular salt. Another way to reduce the amount of salt you eat is to choose your condiments carefully. Many condiments are available in reduced-sodium versions, and salt substitutes can add flavour to your food with less sodium. Low-salt items to choose Herbs and spices Salt-free seasoning blends Reduced-salt canned soups or prepared meals Reduced-salt versions of condiments, such as reduced-salt soy sauce and reduced-salt ketchup High-salt items to limit or avoid Table salt Canned soups and prepared foods, such as frozen dinners Tomato juice Condiments such as ketchup, mayonnaise and soy sauce Restaurant meals 7. Plan ahead: Create daily menus You know what foods to feature in your heart-healthy diet and which ones to limit. Now it's time to put your plans into action. Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains . Choose lean protein sources and healthy fats, and limit salty foods. Watch your portion sizes and add variety to your menu choices. For example, if you have grilled salmon one evening, try a black-bean burger the next night. This helps ensure that you'll get all of the nutrients your body needs. Variety also makes your meals and snacks more interesting. 8. Allow yourself an occasional treat Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won't derail your heart-healthy diet. But don't let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term. What's important is that you eat healthy foods most of the time. Incorporate these eight tips into your life, and you'll find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind. https://www.mayoclinic.org kalip
  7. WHAT WOULD ACTUALLY HAPPEN IF EVERYONE STOPPED EATING MEAT? If the planet's population stopped eating meat or went vegan, would we have a better chance of tackling the climate crisis and global warming? There’s no denying that veganism is becoming more popular. As the number of people ditching animal products grows around the world, the once-niche lifestyle is working itself into the mainstream market. Young people are driving the movement, suggesting these figures will only climb higher as those people have children, passing their plant-based lifestyle onto future generations. One researcher, Tom Milner, recently revealed that the number of vegans in the UK has doubled every year since 2011. If the movement maintains its momentum, 15 percent of the country will eat only plant-based food by 2030, he said. Milner noted that a demand decline of that severity would make it “very difficult for any animal product-based business to survive.” The movement isn’t exclusive to the UK. Countries around the world — including Iceland, South Africa, Australia, the United States, and Germany — are reporting growing rates of people going vegan. Even farmers are clocking on to the change; a vote at the Oxford Farming Conference found that 40 percent of attendees believe the future is plant-based. More people are speculating that one day the world will be vegan, sparking the question, what would that world look like, and what would it be like to live in it? Around 200 million land animals are killed for food every day. When counting fish, the number grows to around 3 billion animals daily. If humankind went vegan, animal cruelty would become less common — not just in industries where animals are killed for meat but also within the egg and dairy industries where animals experience overcrowding, inhumane treatment, poor hygiene, disease, and a lack of medical care. Some people think if everyone went vegan, animals raised for food would run rampant and “take over” the planet. After all, some countries — like Uruguay, New Zealand, Australia, Brazil, and Argentina — have more cattle than people, according to Drovers. However, these animals are — and here’s the keyword — bred for human consumption. Animals aren’t naturally procreating at such high rates, which is good news for those worried that if everyone went vegan, they’d be challenging a cow for a seat on the bus to work. It’s highly unlikely that the world would collectively decide to go vegan overnight. A more probable scenario is that demand will change over time, as it has done in recent years. Data released by the Dairy Farmers of America exposed a $1.1 billion loss in revenue for the dairy industry in 2018. Companies would modify their practices and products accordingly and the production of animal-based food would lower gradually as demand does. Animal populations could then drop and return to a healthier figure. Some believe that if everyone ditched meat in favour of plant-based food, we wouldn’t have enough to feed our planet’s ever-growing population. It’s a valid concern given that there are more than 7.5 billion people on the planet. This figure is predicted to climb to 8.6 billion by 2030, 9.8 billion by 2050, and 11.2 billion by 2100, according to the United Nations. It’s an even more valid concern given that one in nine people — 795 million — suffer from chronic undernourishment, according to the Food and Agriculture Organisation of the United Nations. However, we are already producing more than 1½ times the amount of food needed to feed everyone on the planet. Huge amounts of this go to feeding animals in the food system rather than people in need. The Independent highlighted that it would take 40 million tons of food to eradicate the most extreme cases of world hunger, but approximately 20 times that amount of grain is fed to factory-farmed animals every year. The majority of the world’s oats, alfalfa, and corn is also fed to farmed animals. Feeding these foods to animals is inefficient from a caloric perspective; it takes around six pounds of grain to produce one pound of pork. One study found that vegan crops produce 1,900 percent more protein than raising animals for food. “[R]eplacing all animal-based items in the US diet with plant-based alternatives will add enough food to feed, in full, 350 million additional people,” the study read. Animal agriculture is the leading cause of a myriad of environmental pressures. It generates more greenhouse gas emissions than the entire transportation sector — every car, bus, train, plane, and rocket ship combined. Plant-based foods create far fewer emissions. Producing half a pound of potatoes is equal to driving a small car 0.17 miles, according to Scientific American. Producing half a pound of beef generates as many emissions as driving that same car 9.8 miles. If the world went vegan, the planet’s food-related emissions would drop by 70 percent by 2050 according to a report published in 2016. Animal agriculture requires huge amounts of land. A meat-eater’s diet needs 17 times more land than a vegetarian’s, according to research published by The American Journal of Clinical Nutrition. Dutch scientists predict that if everyone stopped eating meat, 2.7 billion hectares of the land used for cattle grazing would become available, as well as 100 million hectares of land currently used to grow feed-crops for livestock. The research published in the American Journal of Clinical Nutrition also found that a meat-based diet requires 14 times more water than a meat-free one. Farming animals for food is also linked to pollution, ocean dead zones, and species loss. The most comprehensive analysis of farming’s impact on the planet found that plant-based food is most effective at fighting climate change. Oxford University researcher Joseph Poore, who led the study, said adopting a vegan diet is “the single biggest way to reduce your impact on planet Earth, not just greenhouse gases, Species loss is an urgent and manmade issue. According to a review published in the journal Science, species extinction rates are up to a thousand times higher than before humans existed. Many scientists refer to the issue as the planet’s sixth mass extinction. A growing number of researchers agree that farming animals for food is the number one driver of species extinction, namely due to habitat loss caused by clearing land for livestock. The Appetite for Destruction summary report by WWF stated that excessive animal product consumption is to blame for 60 percent of all biodiversity loss, with the production of feed-crops having the harshest impact. Coyotes, horses, wolves, foxes, bears, beavers, mountain lions, elk, kangaroos, raccoons, koalas, eagles, owls, otters, and bluebirds are some of the animals that suffer at the hands of animal agriculture. In the sea, marine animals are also at risk due to fishing practices. Billions of animals — including sea turtles, whales, dolphins, seals, and endangered fish — are accidentally caught and killed whilst fishers attempt to catch other species. PNAS research found that wild animals now make up just 4 percent of life on Earth, whilst livestock accounts for 60 percent. If the world stopped consuming animal products, the planet’s animal populations would have the opportunity to restore balance. A shift away from animal products and toward vegan food could also benefit public health. Meat, dairy, and eggs have been linked to a legion of health issues whilst plant-based foods have been said to help treat, prevent, or even reverse various conditions. If people no longer ate inflammatory animal-based foods, cholesterol and blood pressure could lower, acne could become less frequent, people could experience better digestion, and the rate of disease could decrease. The consumption of animal products has been linked to type 2 diabetes, heart disease, Alzheimer’s, and some cancer forms including breast, colon, and rectal. Doctors believe a vegan diet could help prevent eight out of the 10 leading causes of death. A study published in PNAS looked at the health impact of eating plant-based foods. The research stated that a global shift to veganism could result in 8.1 million fewer deaths a year. “Imbalanced diets, such as diets low in fruits and vegetables, and high in red and processed meat, are responsible for the greatest health burden globally and in most regions,” said study leader Dr Marco Springmann of the Oxford Martin Programme on the Future of Food. A lack of meat production could also address the issue of antibiotic resistance. Antibiotic resistance occurs when a type of bacteria can’t be controlled or killed with antibiotics. Whilst the overprescribing of antibiotics for humans contributes to the issue, antibiotic resistance is furthered by factory farms. “Antibiotics are used as a preventative in livestock,” Dr Katherine Locock, a research scientist for the CSIRO, said in a statement. “This means the antibiotics are introduced into our meat and water supply, and when you break it down, that’s a significant amount of bacteria that can develop resistance.” She also noted that if nothing is done to address the issue, “infections will soon become the leading cause of death around the world.” As well as improving individuals’ health, less meat consumption could benefit the economy thanks to lowered rates of disease. The PNAS study led by Dr Springmann concluded that the 8.1 million fewer deaths could help save around $700 to $1,000 billion every year on healthcare, unpaid care, and lost working days. As well as health-related costs, meat’s effect on the environment could be costing money, too. As aforementioned, food-related emissions would drop by 70 percent by 2050 following a global shift to a vegan diet. The study’s authors from Oxford University said this decline in emissions could result in savings of approximately £440 billion. On an individual level, people may have more money in their wallets following the jump to a plant-based diet. A report by UK-based banking services provider thinkmoney looked at how Brits budget. It found that ditching meat could save people £645 every year. A separate study, which was commissioned by vegan and vegetarian food brand Linda McCartney, analysed the spending habits of 2,000 adults living in the UK. The research found that Brits living meat-free collectively saved £2.8 billion in 2018. https://www.livekindly.com kalip
  8. Alzheimer's risk 'different in women and men' More women than men are living with Alzheimer's disease Scientists say they may have discovered why more women than men have Alzheimer's disease and dementia. It has always been thought that women living longer than men was the reason. But new research presented at an international conference suggests this may not be the whole story. Differences in brain connectivity and @@@-specific genes linked to risk could explain the numbers, the researchers say. Most people living with Alzheimer's - the most common cause of dementia - are women. In the UK, about 500,000 women have dementia, compared with 350,000 men. Most people who develop the disease are over the age of 65 but it is not a normal part of ageing. Alzheimer's disease can affect younger people too. Higher brain connectivity Researchers from Vanderbilt University Medical Centre studied brain scans of hundreds of men and women, looking at the pattern of a protein called tau. One of the characteristic features of Alzheimer's is the build-up of proteins called tau and amyloid in the brain. When they form toxic, tangled clumps, this causes brain cells to die, leading to memory problems. The researchers found differences between the sexes in how tau was spread across regions of the brain. Women appeared to have better connectivity between the regions where tau protein builds up - and this had implications for the brain, the study said. With this higher connectivity, women's brains may be at risk of faster spread of tau - and of cognitive decline. Dr Jana Voigt, head of research at Alzheimer's Research UK, said the study revealed "@@@-specific differences in brain connectivity that could contribute to differing Alzheimer's risk in men and women". But she said more research was needed to see if there were ways of using this information to treat people with the disease and reduce the risk of it developing. @@@-specific genes Another study, from the University of Miami, found evidence that genes specific to women and men could be linked to Alzheimer's risk. The discovery could lead to unique risk profiles for men and women. Brian Kunkle, who led the research, said that "genetics could contribute to differences in risk and progression" of the disease between both sexes. However, whether this information can be used to identify men and women at risk of the disease is not yet known. "We don't yet know why certain genes are linked with Alzheimer's risk in one @@@ and not the other - but unravelling this could provide some answers as to why more women are living with dementia than men," said Dr Voigt. The research was presented at the Alzheimer's Association International Conference in Los Angeles. https://www.bbc.com/news/health kalip
  9. VEGAN MEAT IS ABOUT TO BE WAY CHEAPER THAN ANIMAL MEAT The vegan meat market is booming. As consumer attitudes change, supermarkets, fast-food chains, pubs, restaurants, and even fish and chip shops are jumping on the vegan wagon. But there seems to be a catch that comes with eating vegan meat products — especially if you buy them straight from the store — in many instances, they’re more expensive. It’s a fact that cannot (and should not) be ignored, but is it one that is going to change anytime soon? Many think it is. According to Liz Specht Ph.D., a senior scientist at the Good Food Institute (GFI), price parity with vegan meat and its animal-based counterpart is just around the corner. “Industrial animal agriculture has been operating and optimising at a global scale for decades,” she explained in a post on GFI’s website. “Yet it is still inherently more efficient to make meat directly from plants rather than feeding our crops to animals and then eating a part of the animal.” She added, “It’s all but inevitable that the plant-based meat industry will eventually be cost-competitive with conventional meat.” According to Specht, vegan meat is currently more expensive for a number of reasons. It’s partly due to the fact that brands are operating in a “free market.” They must maximise their profit, and this means charging consumers more. “Companies like Beyond Meat and Impossible Foods are currently producing as much as they can and are still unable to meet demand,” writes Specht. “There is no reason for them to charge less than consumers will pay at this time — moving down the supply/demand curve would not allow them to sell more products.” She continues, “Lowering prices would just lower their revenue, which would, in turn, hurt their ability to scale and meet demand.” Another reason is that while the vegan meat market is growing at a rapid rate, currently, it remains small. This means that brands have a harder time negotiating prices for their ingredients — such as soybeans or peas. The market is also currently at a place where it lacks the same infrastructure as animal agriculture. “The current scale of plant-based meat companies also limits their manufacturing facility design, equipment, and other technologies,” notes Specht. “Even the largest plant-based meat production facilities look like boutique operations compared to the scale of manufacturing facilities for conventional meat products and other common food products,” she adds. When vegan meat brands have a bigger share of the overall meat market, production methods will evolve, explains Specht, increasing efficiency and inevitably reducing cost. One of the other factors to consider when looking at the price of vegan meat products is the cost of research and development. UK veggie and vegan meat brand Quorn, for example, recently invested £7 million into researching and developing its own “bleeding” plant-based burger. As smaller brands find their feet and “secure their market position,” less money will be poured into this research and development, says Specht. Vegan meat could fall in price pretty soon. The market is consistently growing. It’s currently worth around $1 billion, but this is expected to increase by 4,000 percent in the next decade, potentially reaching a worth of more than $40 billion. The growth could be partly due to Beyond Meat’s recent IPO. The California-based brand — responsible for the “bleeding” Beyond Burger — went public in May. It was the first-ever company of its kind to do so. Initially, the IPO was priced at $25 a share, but this rose to $65 at the end of the first day. Stocks are now valued at around $99. Primary competitor Impossible Foods has also seen huge success in recent months. It partnered with fast-food giant Burger King to launch the Impossible Whopper — a vegan meat version of the chain’s signature beef-filled Whopper sandwich. The vegan trial — conducted in 59 locations in Missouri — went “exceedingly well,” and the burger is now being rolled out across the U.S. “[The] tipping point may hit relatively soon,” notes Specht. “Given the recent flurry of activity reflecting new production capacity among the existing plant-based meat companies and the involvement of new entrants with massive resources.” The market is growing so quickly that existing major companies want in, like meat giant Tyson Foods and multinational corporation Nestlé. The latter has already rolled out the plant-based Incredible Burger across Europe, which features on McDonald’s menus in Germany and Israel. It also intends to roll out the similar Awesome Burger in the U.S. in the fall, under its Sweet Earth brand. Tyson Foods — the world’s second largest processor and marketer of chicken, beef, and pork — announced earlier this year it will be joining the vegan meat market this summer. Specht adds, “once plant-based achieves sufficient market penetration to tap into these emerging opportunities to optimise raw materials and make production more efficient, the industry will enter a bright new era of accessibility and affordability that will benefit both consumers and producers.” Some have criticised the vegan meat market. In Mississipi, plant-based foods that emulate meat cannot be labelled as meat or a meat-based product on the packaging. So, brands cannot market soy or pea protein-based products, for example, as “meatless meatballs” or “vegetarian bacon.” The reason for the law is that some members of the meat industry believe that consumers will be misled by this use of terminology. But many vegan organisations and brands — such as the Plant Based Foods Association (PBFA) and Upton’s Naturals, which are suing the state of Mississipi over the law — maintain that using this sort of language helps consumers understand what the product will taste like. “People are not confused by terms like ‘veggie burger’ or ‘vegan hot dog,'” said Justin Pearson, a managing attorney at the Institute of Justice, in a statement. The institute is backing the PBFA and Upton’s Naturals lawsuit. He continued, “To the contrary, those terms tell consumers that they are buying exactly what they want: a plant-based alternative to animal meat.” Daniel Staackmaan — the founder of Upton’s Naturals — added, “Mississippi’s law is not about clearing up consumer confusion, it’s about stifling competition and putting plant-based companies at a disadvantage in the marketplace.” The Future Is Innovation Despite challenges from the meat industry, it’s unlikely the vegan meat market will slow down anytime soon. The food industry is innovating, just like the tech industry has and continues to do, says GFI on its website. “Unlike at any other moment in history, we now have the ability to blend imagination with design to improve the world around us,” notes the organisation. “An array of inventions has improved lives for billions of people across the globe. Smartphones allow farmers and textile workers in the developing world to start small businesses and move out of desperate poverty.” “Modern air travel and the internet have made travel and information more accessible than previous generations could have even imagined,” it continues. “Now, that same spirit of innovation is coming to our dinner plates. Just as modern automobiles replaced the horse and buggy, better alternatives will replace conventional animal agriculture.” As it stands, animal agriculture brings with it a wealth of environmental problems. Meat and dairy production uses 83 percent of the world’s farmland and produces 60 percent of agriculture’s greenhouse gases. According to the world’s biggest food production analysis, conducted at Oxford University in 2018, even the lowest impact meat and dairy products harm the planet more than the least sustainable veggie-based foods. The lead researcher of the study Joseph Poore said in a statement, “a vegan diet is probably the single biggest way to reduce your impact on planet Earth, not just greenhouse gases, but global acidification, eutrophication, land use, and water use.” He added, “it is far bigger than cutting down on your flights or buying an electric car. Agriculture is a sector that spans all the multitude of environmental problems. Really it is animal products that are responsible for so much of this.” Last year, the United Nations labelled tackling meat consumption as one of the world’s biggest problems. It also jointly honoured Beyond Meat and Impossible Foods with the Champion of the Earth award. “Our use of animals as a food-production technology has brought us to the verge of catastrophe,” said the UN Environment in a press release at the time. “The destructive impact of animal agriculture on our environment far exceeds that of any other technology on Earth.” “The global community can eliminate the need for animals in the food system by shifting the protein at the centre of the plate to plant-based meat,” it continued. “For their pioneering work towards reducing our dependence on animal-based foods, Ethan Brown [CEO of Beyond Meat] and O’Reilly Brown [CEO of Impossible Foods] have been selected 2018 Champions of the Earth in the category or science and innovation.” https://www.livekindly.com kalip
  10. Prevent and Reverse Heart Disease with A Plant-Based Diet A plant-based diet is the only diet proven to prevent and reverse heart disease; no other diet can make that claim. In fact, research presented during the American Heart Association’s Scientific Sessions 2017 showed that plant-based diets decreased the risk of heart failure by 42 percent among people with no history of heart disease. Researchers have been studying the benefits of plant-based diets since the 1980s. They have found that plant-based diets improve cardiovascular conditions such as angina (chest pain) and atherosclerosis, which occurs when arteries become narrowed or blocked due to a build-up of a cholesterol-containing substance called plaque. In one study, participants who consumed a plant-based diet even showed a reversal of coronary artery disease. Plant-based diets also have been proven beneficial in reducing the risk of a second cardiac event in someone who has already had a heart attack. If you’re one of the millions of people who are living with or are at risk for heart disease, learn how eating a plant-based diet can help you prevent future complications and, in some cases, reverse existing damage to your cardiovascular system. What are the benefits of eating a plant-based diet? A plant-based diet focuses primarily on fruits, vegetables, potatoes, whole grains and legumes (beans and peas) and excludes animal proteins, including meat, dairy and eggs. A plant-based diet also focuses on “whole” foods that are unrefined or minimally refined, and it limits or excludes highly refined foods such as bleached flour, refined sugar and oil. There’s no downside for anyone who wants to follow a plant-based diet. Even if you don’t have heart disease and are not at risk for developing it, a plant-based diet can reduce your risk for developing other health conditions, such as diabetes and cancer. It can even improve the symptoms of autoimmune conditions such as psoriasis and inflammatory bowel diseases like ulcerative colitis and Crohn’s disease. When it comes to eating, what’s good for your heart is good for the rest of your body, too. In addition to lowering risks and improving symptoms energised. What is the best way to make the switch to a plant-based diet? Switching to a plant-based diet is a lifestyle change that can be intimidating at first. But, it’s easier to make the switch with help from a registered dietitian and with readily available resources including websites, books, cookbooks, educational programs, mobiles apps—and even pre-made grocery shopping lists. There are several documentaries that you can watch to get more information about plant-based diets, including Forks Over Knives, which looks at he relationship between plant-based diets and managing disease. The Forks Over Knives website also contains many valuable resources related to plant-based diets. The speed with which you move to a plant-based diet depends on a number of things including your health and the support you get to help you make the change: If you experience a cardiac event such as a heart attack, to reduce your risk of a second heart attack, you may want to consult a registered dietitian so you can move to a plant-based diet more quickly while getting a lot of guidance and support. If you’re at low risk of developing heart disease and don’t have any other medical problems, you can make take more time to make the switch. You can start by replacing one meal a day with a plant-based meal and gradually add more to your diet each week. You also can move to a partially plant-based diet, and still consume animal proteins like lean meats, eggs and dairy. Regardless of how quickly you decide to make the change and whether you decide to eat a fully plant-based diet, support is available. Virtua’s Plant-Based Wellness Program combines the guidance of a registered dietitian and a cardiologist with cooking demonstrations, group meetings, supervised group exercise and wellness education to help you gradually transition to a plant-based diet. It also helps to have the support of your loved ones before you make the switch to a plant-based diet. And finally, believing in the benefits and importance of eating a plant-based diet will help you to overcome hurdles and get the results you want. https://www.virtua.org/articles/ kalip
  11. More Evidence Fried Food Ups Heart Disease, Stroke Risk Check out the menus at any county fair -- corn dogs, fried Oreos, even fried butter -- and you'll quickly see that Americans love fried foods. But yet another study suggests that it's time to put that corn dog down. The study found that eating fried foods increased the risk of heart attack and stroke. And the more fried foods you eat, the greater your risk. People who ate fried foods one to three times a week had a 7% higher risk of heart attack and stroke compared to those who ate fried foods less than once a week. For those who ate fried foods daily, the risk jumped to 14% higher. Registered dietitian Dana Angelo White said she wasn't shocked by the findings, because this isn't the first study to report a connection between fried foods and poor health outcomes. "Eating small amounts of something fried isn't the end of the world, but the more you eat of fried foods, the worse it is for you," explained White, who wasn't involved with the study. She's an associate professor at Quinnipiac University in Hamden, Conn. Frying foods is a common method of cooking in the United States, the study said. Yet previous research has linked fried foods to chronic illnesses, such as type 2 diabetes, heart failure, obesity and high blood pressure. A study released in January reported that women who ate more than one serving of fried food a week increased their risk of heart disease and early death. The current study, led by Jacqueline Honerlaw, of the U.S. Department of Veterans Affairs and the Massachusetts Veterans Epidemiology Research and Information Centre, was large, including nearly 155,000 military veterans. They were mostly men (90%) and their average age was 64. Honerlaw and her colleagues asked study participants about the foods they ate, including fried foods. Just under half said they ate fried foods less than once a week. About a third had fried foods one to three times a week. Only a small group -- about 5% -- said they ate fried foods daily. During the three-year study follow-up, nearly 6,800 had a heart disease or stroke. Dr. Eugenia Gianos is director of Women's Heart Health at Lenox Hill Hospital in New York City. She said the association between fried foods and heart disease and stroke "was greatest in those with the greatest consumption of fried foods, even after accounting for other lifestyle factors and dietary patterns." Gianos, who had no part in the study, said the findings were limited because only a small number of women were included. But White pointed out that nutrition information generally doesn't differ between males and females. It's also important to note that while the study found a link between fried foods and the risk of heart disease and stroke, it didn't prove a cause-and-effect link. It's not clear from this study what types of foods people were eating fried, and that can make a difference. But, generally, fried foods are unhealthy because frying adds a lot of extra fat and calories. "Think about how much olive oil you might drizzle over a salad, versus a food soaking up oil when you're cooking in it. Calories can quickly get out of control," White noted. And how someone fries foods can make a difference too, she said. If the oil is too cold when you put food in to cook, it will absorb more oil before it's done. She said the temperature of oil should be 325 to 375 degrees Fahrenheit before cooking. White also said that people don't always realize when they're eating fried foods, like chicken wings or a doughnut. "If you see the words crispy, crunchy or golden, there's a good chance it's fried. When something is fried and then covered with sauce, you might not know it's fried," she said. Gianos said fried foods may not be the sole culprit in this study group. With more than 40% of the VA population exercising less than once per week and around 20% currently smoking, she said, "the greater message may be that this population is ideal for interventions targeting healthy behaviours." Findings from the study were published recently in the journal Clinical Nutrition. More information Learn more about healthy eating from the American Heart Association. https://consumer.healthday.com kalip
  12. Give children 'less sugar and more veg in baby food' The amount of sugar in baby food should be restricted and parents should give their young children more vegetables to stop them developing a sweet tooth, a report from child health experts says. It warns that even baby food marked "no added sugar" often contains sugars from honey or fruit juice. Parents should offer bitter flavours too; the Royal College of Paediatrics and Child Health recommends. This will guard against tooth decay, poor diet and obesity. The recommendation is one of many included in a report on how to improve the health of children in the UK. Reducing child obesity is a key priority in all parts of the UK, with England and Scotland committing to halving rates by 2030. Targeting food high in sugar and fat is an important part of that aim, following the introduction of a tax on sugary drinks in England in 2018. The report says the government should introduce mandatory limits on the amount of free sugar in baby foods. Many can contain high levels of sugar added by the manufacturer or present in syrups and fruit juices, it says, despite labels suggesting otherwise. The report says infants should not be given sugary drinks. Instead, they should have sugar in a natural form, such as whole fresh fruit, milk or unsweetened dairy products. Prof Mary Fewtrell, nutrition lead for the Royal College of Paediatrics and Child Health, said products for weaning babies often contained a high proportion of fruit or sweet-tasting vegetables. "Pureed or liquid baby foods packaged in pouches also often have a high energy density and a high proportion of sugar," she said. "If sucked from the pouch, the baby also misses out on the opportunity to learn about eating from a spoon or feeding himself. "Baby foods can be labelled 'no added sugar' if the sugar comes from fruit - but all sugars have the same effects on the teeth and on metabolism." 'Broccoli and spinach' She said babies had a preference for sweet tastes but parents should not reinforce that. "Babies are very willing to try different flavours, if they're given the chance," Prof Fewtrell said, "and it's important that they're introduced to a variety of flavours, including more bitter tasting foods such as broccoli and spinach, from a young age." Prof Fewtrell also said parents should be educated on the impact of sugar. "Excess sugar is one of the leading causes of tooth decay, which is the most common oral disease in children, affecting nearly a quarter (23%) of five-year-olds." https://www.bbc.com/news/health kalip
  13. How to Make Dairy-Free Chocolate-Blackberry Ice Cream Sandwiches Ingredients BASE: 1 cup almond meal ½ cup cacao powder ½ cup maple syrup FILLING: 1½ cups cashews (soaked for 3-4 hours or overnight) ½ can coconut cream 2 TBSP cup maple syrup 1 TBSP coconut oil juice ½ lemon ¼ cup fresh blackberries 1 drop vanilla extract CHOCOLATE TOPPING: 1 cup dark chocolate ¼ cup almond milk or any plant milk Instructions For the base: in a bowl, mix together base ingredients with a fork until they become slightly wet and sticky. don't worry if the mixture is too dry, keep mixing and it will come together. Do not over mix as it can become too wet. Press down evenly into the base of a lined square baking dish and set aside. For the filling add all the filling ingredients into a high-speed blender and blend until smooth. Pour over base and smooth out with spatula and place in the freezer to set (about 3 hours). Once the filling is hard, meltdown dark chocolate over low heat and mix with almond milk until smooth. Pour over blackberry filling and smooth out until evenly coated. Freeze again until chocolate is set. Store in the fridge for best texture. https://www.livekindly.com kalip
  14. Can an eye exam reveal Alzheimer’s risk? Looking for clues about the health of your brain? You might want to pay a visit to your eye doctor. Research increasingly links common eye conditions — glaucoma, age-related macular degeneration, and diabetic retinopathy — to risk for Alzheimer’s and other forms of dementia. What’s interesting about the study results, says Dr. Albert Hofman, chair of epidemiology at the Harvard T.H. Chan School of Public Health, is that cataracts, another common age-related eye condition, had no apparent connection to dementia risk. This gives scientists an important clue about the cause of dementia and Alzheimer’s disease, he says. “My view, and one of the possible explanations that the authors present, is that these three eye diseases and Alzheimer’s and dementia have a joined ethology” — that is, a common causative factor. “All are linked to cardiovascular disease,” says Dr. Hofman. How are eye conditions linked with cardiovascular disease? Glaucoma is a condition marked by increased pressure in the eye that can lead to vision loss. It has been linked to high blood pressure, diabetes, and poor blood circulation. Age-related macular degeneration involves breakdown of the macula, the part of the retina responsible for sharp central vision. It has also been linked to heart disease. Diabetic retinopathy occurs in people with diabetes when high levels of blood sugar damage blood vessels in the retina. There are strong links between diabetes and cardiovascular problems. Cataracts — clouding of the lenses of the eyes — are more likely to develop as people age. However, they don’t appear to increase the risk of cardiovascular disease, Alzheimer’s disease, or other types of dementia. Eyes on Alzheimer’s The Adult Changes in Thought study, which began in 1994, included 5,400 dementia-free adults. Participants were followed until they decided to leave the study, died, or developed dementia. Research published in Alzheimer’s & Dementia in 2019 analysed data drawn from the Adult Changes in Thought study. This time, the researchers focused on 3,800 of those participants, both with and without eye disease at the start of the study. Some 792 of them went on to develop dementia. Study authors found that people with age-related macular degeneration were 20% more likely to develop dementia compared with people who did not have the eye disease. People with diabetic retinopathy were 44% more likely to develop dementia than those without. People in the study with a recent glaucoma diagnosis — but not participants with established disease — had a 44% higher rate of dementia. It’s not clear why there was a difference between people with new or existing disease. Can eye exams be used to predict — and better still, prevent — Alzheimer’s? While these findings show a link between three eye diseases and brain risks, one important question remains: what does this information mean for you? Can an eye exam tell you if you are destined to develop dementia in the future? More importantly, can it help you prevent it? Someday the answer to those questions may be yes. For now, however, eye exams are valuable in detecting eye disease early so it can be treated — but they can’t yet yield much predictive information about your brain’s future health, says Dr. Hofman. But there are lessons we can take from the study when it comes to avoiding Alzheimer’s disease. Today the only known way to prevent Alzheimer’s and other forms of dementia is to prevent cardiovascular disease. “Doing all the things that you would do to prevent heart attack and stroke are likely beneficial to prevent Alzheimer’s disease,” says Dr. Hofman. This means treating high blood pressure and cholesterol, eating a healthy diet, getting enough sleep, and maintaining a regular exercise program. If you have a family history of cardiovascular disease or a history of cardiovascular-related eye diseases, you may want to be even more aggressive in controlling your personal risk factors, says Dr. Hofman. https://www.health.harvard.edu/blog kalip
  15. Heart Trouble Can Speed Brain Decline, Study Says The strong link between brain health and heart health is reinforced in a new study. The research showed that as cardiovascular health falters, so too does thinking and memory. In one of the largest and longest studies of its kind to date, researchers studied a group of nearly 8,000 people in the United Kingdom. The participants were over 49 years of age and their health was tracked from 2002 to 2017. Everyone in the study had relatively healthy hearts and brains at the beginning of the research. People with a history of stroke, heart attack, angina, dementia or Alzheimer's disease were excluded. But over 15 years of follow-up, nearly 6% of the participants did go on to suffer a heart attack or angina (chest pain), according to a team led by Wuxiang Xie, a research fellow at the Imperial College School of Public Health in London. The researchers found that all of these participants also displayed a faster decline in their mental function, concurrent with the heart trouble. Patients who suffered from angina had a significant decline in tests of "temporal orientation" -- being able to accurately state the current date, day of week and time. Patients who had a heart attack showed a substantial decline in tests of verbal memory (assessed by a word-memory test) and language fluency. They also had the worse cognitive decline overall, the researchers found. All of that is important, because "even small differences in cognitive function can result in an increased risk of dementia in the long-term," Xie said in a news release from the American College of Cardiology. "Because there is no current cure for dementia, early detection and intervention are essential to delay the progression to dementia," Xie said. "Heart attack and angina patients need careful monitoring in the years following a diagnosis." The connection between declines in memory and thinking and heart disease may be as simple as the brain not getting the amount of oxygen that it used to, the researchers theorized. Tiny "microinfarcts" -- heart-linked damage to small vessels in the brain -- might hamper blood flow and oxygen supply. Two U.S. experts who reviewed the findings agreed that the heart-brain connection is crucial to health. "This study further emphasizes that approaching the body holistically is crucial for brain health and to prevent dementia," said Dr. Gayatri Devi. She is a neurologist specializing in memory disorders at Lenox Hill Hospital in New York City. "Brain health is dependent on heart health and health of the entire individual," Devi added. Dr. Guy Mintz directs cardiovascular health at North Shore University Hospital in Manhasset, N.Y. He called the new study "a wake-up call for physicians to improve the risk factors associated with atherosclerosis [hardening of the arteries] early in life." Mintz pointed out that "patients can live with heart disease, but patients and their families suffer from decline in brain function. Watching someone become mentally lost in life is tragic and, in some cases associated with atherosclerosis, may be preventable." Devi stressed that keeping the brain sharp involves fitness of both mind and body. "It is not enough to do Sudoku or crossword puzzles. It is just as important to take care of the body," she said. "Proven ways to prevent brain disease, including Alzheimer's dementia and stroke, are to take better care of one's heart and body, by exercising, eating and sleeping well, and refraining from smoking." The new report was published June 17 in the Journal of the American College of Cardiology. https://consumer.healthday.com/ kalip
  16. ARE VEGANS HEALTHIER THAN MEAT EATERS? Are vegans healthier than meat-eaters? Studies have shown that it's possible to be follow a plant-based diet and be healthy. Are vegans healthier than meat eaters? It’s a question often pondered by vegans, vegetarians, omnivores, health professionals, and everyone in between — with good reason. The majority of us were raised to believe that meat, dairy, fish, and eggs are necessary for good health. But a growing body of medical studies shows that the health benefits of a plant-based diet may outweigh traditional diets. Here’s a breakdown of what “healthy” means and whether or not vegans really can be healthy without animal products. What Does ‘Healthy’ Mean? Healthy means a lot of things to a lot of people. For some, it’s about mental health, and for others it’s about eating well and getting enough exercise. But what does “healthy” mean? Heart Health It turns out, “healthy” can mean lots of things. For example, in terms of cardiovascular or heart health, doctors usually look for a resting heart rate of between 60-100 beats per minute (bpm). However, the heart of an athlete or someone who does a lot of cardiovascular exercises is likely to beat a lot slower — sometimes as low as 30 bpm. This is because the heart is stronger and can pump a greater volume of oxygen-rich blood to muscles, in turn requiring fewer beats. An increasing body of evidence shows that animal products like red and processed meat and eggs can increase one’s risk of heart disease. A study by the Cleveland Clinic found that red meat may increase the risk of cardiovascular disease by as much as 1,000 percent. While white meat was once considered a healthier alternative, recent evidence shows that it’s just as bad for cholesterol as red meat. Blood Pressure Blood pressure is often linked closely with cardiac health. Having high or low blood pressure can signal that the heart is not functioning properly, either by having to work too hard to pump blood through the body or by not pumping hard enough. Both hypertension (high blood pressure) and hypotension (low blood pressure) can cause health issues, though they vary in severity. Most recently, medical studies have shown that animal products such as grilled meat and fish can increase one’s risk of high blood pressure, which is closely associated with a higher risk for stroke and heart attack. One study from the Journal of Nutrition showed that vegans have a lower risk of hypertension. Findings presented to the American Society for Nutrition last June found that a plant-based diet can normalise blood pressure within two weeks. Body Mass Vs. Muscle Mass For those who consider health to be related to exercise, Body Mass Index (BMI) won’t be an unfamiliar term. What many also now recognise is that BMI, used for years to measure whether someone was “healthy,” is an unreliable method. As a study led by UCLA in the U.S. found, people who are classed as overweight or obese on the BMI scale can be completely healthy. Researchers compared BMI with other more sophisticated health markers such as “blood pressure and glucose, cholesterol, and triglyceride levels. “ The study discovered that close to half of Americans considered overweight when using BMI measurements are actually healthy. Conversely, 30 percent of people considered in a “normal” or healthy range in BMI were, in fact, unhealthy based on other readings. According to a study published in the journal PLOS Online last December, a plant-based diet is linked to a lower BMI. The Vegan Stereotype Similarly, to the general population, body diversity within the vegan community is a hot topic. Often, people assume that vegans are all tall, thin and glowing. Others might assume that without the protein from meat or dairy, all vegans are weak and sickly. Although many vegans credit their plant-based diet for clear skin and lustrous hair, not all those who are vegan are skinny. And for many, health is not the primary reason for following a vegan lifestyle. Vegan blogger Rebecca Nahid put it best in a piece for the Vegan Society. She said, “I don’t stand scanning ingredients in supermarkets and sacrificing animal products for the sake of my body image. I do it so that fewer animals die for my palate. “ Nevertheless, medical studies have shown that, on average, vegans consume fewer calories and generally weigh less than omnivores. A study conducted by Cancer Research UK in 2006 found that on average all 22,000 participants gained weight over a five-year period. However, vegans and vegetarians saw the lowest average weight gain at just 0.5kg over five years. There are several athletes now smashing through the stereotype that vegans are weak or unable to participate in high-level sportsmanship due to malnutrition. Footballers such as Manchester United defender Chris Smalling and Arsenal right back Héctor Bellerín have both spoken to a plant-based diet keeping them at the top of their game. “The fact that I felt so good [after going vegan] meant it wasn’t hard to justify,” Smalling told Men’s Health last April. “My recovery times improved. I’m used to playing twice a week, and the second day after a game, I’d normally be very sore. But when I was becoming vegan, I was bouncing back faster. The masseuse noticed that my muscles were recovering better, too.” Aside from scientific studies and famous athletes, everyday people are also highlighting the broad range of vegans in the world. Gemma Davis runs the Instagram account The Compassionate Road and has organised a social media campaign to do just that. The #plant-based campaign features on the page involved photographing ten vegan social media influencers. The ten people range from bodybuilders to business owners, showing the diverse range of people who are vegan and the reasons for going vegan. The Health Benefits of a Plant-Based Diet Most people are familiar with the idea of making sure to “get your five a day” — a recommendation that was adjusted by the UK government to ten portions of fruit and vegetables in 2017. Experts measure one portion as 80g, or a small handful, though this differs depending on the food. Research conducted in the same year showed only around a third of the population regularly consumes the recommended amount. The figure for the U.S. is even worse, with only one in ten people consuming the recommended amount of 2 cups of fruit and 2-3 cups of vegetables daily. There is now mounting evidence to suggest that if more people did manage to consume even a third of the minimum recommended amount, the health benefits are valuable. PCRM (Physicians Committee for Responsible Medicine), a non-profit organisation made up of more than 12,000 doctor members, regularly advocates and presents new evidence speaking to the health benefits of veganism. Imperial College London conducted a review of several studies on fruit and vegetable consumption. Originally published in the International Journal of Epidemiology, the review showed that consuming 200g (about three portions) of fruit and vegetables could reduce health risks such as heart disease, cancer, and premature death — conclusions that have been backed up by other studies. The risk of cardiovascular disease dropped by 13 percent, cancer by 4 percent, and premature death by 15 percent. When consuming 800g, or ten portions this dropped by 28, 13 and 31 percent respectively. Celebrities such as filmmaker Kevin Smith have been very public about the health benefits of going vegan. The “Clerks” creator adopted a plant-based diet following a major heart attack in early 2018. Since then, Smith has dropped weight, but also celebrates being more active in general. He also now has a legendary love for vegan fast food. Is Vegan Junk Food Better for You? Of course, as with a diet including animal products, it’s easy to find junk food to satisfy a whole range of cravings. Many products that are readily available on grocery store shelves are already “accidentally” vegan, meaning there is sometimes no need to give up old favourites. Highly processed products such as Oreos, crisps, and many brands of sweets often use synthetic ingredients rather than animal products in order to prolong their shelf life. It is also more than possible to be vegan and live on PB&J’s and chips. The rise in veganism has led to a whole range of original “vegan junk food” products becoming available. Some fast food chains have adopted plant-based alternatives, such as the Impossible Whopper and the Beyond Burger. Since Beyond Meat’s big success on the stock market, more fast food chains — including Domino’s, Papa John’s, Wendy’s, and Dunkin’ — are considering adding plant-based options to the menu. Independent restaurants such as vegan fried chicken shop Temple of Seitan, in London, have opened and thrived, in part due to the lack of competition from big brands such as McDonald’s and KFC. Veggie Grill — a vegan fast-casual chain and favourite of Kevin Smith — is set to have 50 locations by 2020. But, are these options just as bad as their meaty counterparts? Companies such as Beyond Meat and Impossible Foods advertise that their products have no cholesterol. High cholesterol has been shown to lead to cardiovascular disease, specifically fatty deposits that can lead to heart attack or stroke. Due to the ingredients included to aid grilling and frying both the Beyond Burger and the Impossible Burger, the fat content is comparable to a beef patty. This includes the saturated fat content; the Impossible Burger contains coconut oil, which is a saturated fat source. However, as Food & Wine points out “plant-based burgers—at least the ones that most faithfully replicate meat—are going to fall into the same ‘indulgent’ category as their animal-derived counterpart: they’re probably not going to be a five-times-a-week meal, at least not right now. “ Whole Food, Plant-Based With the rise of vegan junk food proving popular, many vegans also advocate a low processed foods diet to avoid the negative effects associated with processed foods. Often known as whole food, plant-based or WFPB, this version of veganism focuses on eating natural products, fresh produce, and healthy fat-containing foods. Although it has always been assumed, research has finally proven the link between processed food and weight gain. A study published by the National Institute of Health (NIH) proved “weight gain is a direct result of the mix of nutrients found in [processed products]: from fat, sugar, and salt, to proteins, sodium, fibres, carbs, and calories. “ The study compared a processed food diet with a whole food diet. Even though aspects such as sugars, fat, protein, carbohydrates, and sodium in the two diets were comparable, researchers found that the processed food diet caused significant weight gain. This could be due to the fact that when following the ultra-high processed diets consumed 508 calories more on average per day than the unprocessed diet. Participants also ate faster when consuming processed foods, which meant they were more likely to overeat before their bodies felt full. Recent research published in the British Medical Journal linked eating processed, fried food like chicken, fish, and even plant-based options like fries and tortilla chips to an early death. The whole food plant-based diet is the diet referred to when most researchers discuss the health benefits of veganism. It often focuses on consuming diverse sources of fibre, such as whole grains and legumes (peas, lentils and beans). Such types of fibre help to keep you feeling full for longer, but have also been associated with a lowered risk of dying from colorectal, or bowel cancer. A study published in JAMA Oncology showed that for every 5 grams of fibre added to a participant’s diet, the risk of that individual dying from colorectal cancer reduced by a massive 25 percent over an eight-year period. As with most other areas of medical science, there is always debate surrounding the question “are vegans healthy?” Although many of us were raised to believe that animal products are necessary to maintain good health, an increasing body of medical evidence points to the health benefits that veganism can offer. https://www.livekindly.com kalip
  17. Supplements for Brain Health Are a Waste of Money, Experts Say Experts say there’s no firm evidence that supplements can improve memory or cognitive skills as people get older More than a quarter of adults over age 50 take supplements for brain health, but a new report suggests these dietary aids may be ineffective and unnecessary. The report from the Global Council on Brain Health (GCBH) summarises the opinions of experts who gathered to discuss whether supplements can influence a person’s cognitive function as they age. The group concluded supplements claiming to boost memory or cognition may be ineffective. “The problem is that people are often wasting their money on products that may only be offering a temporary placebo effect,” Gary Small, MD, director of the UCLA geriatric psychiatry division and one of the experts consulted for the report, told Healthline. “People often assume that if a product is natural then it is safe. However, dietary supplements may have side effects and may interact with other drugs in a way that decreases or increases the effects of those other medications,” he said. The report states that sales of supplements claiming to boost memory have nearly doubled from 2006 to 2015. In 2016, sales of brain health supplements totalled $3 billion. That’s projected to increase to $5.8 billion by 2023. “Given the vast interest people have in maintaining and improving their brain health as they age, the GCBH has no doubt that the use of brain-health supplements targeted at an increasingly aging population worldwide is growing and large numbers of people are already taking them,” the report authors wrote. Jacob Hall, MD, an assistant clinical professor of neurology and neurological sciences at Stanford University in California, says the findings of the report are in line with what he sees in his own clinical practice. “A large number of my patients have taken supplements with the hope of a cognitive benefit. Even more ask about the advertisements they encounter,” he told Healthline. “There’s a lot of fear and desperation surrounding memory loss and the lack of effective medications to prevent or slow it down. Supplement companies are aware of this chasm and are increasingly rushing to fill it. “Although more research is always needed, no supplements have been proven to be effective in treating or preventing cognitive decline. Except in specific medical conditions, they’re a waste of money and, in some cases, potentially dangerous,” Hall added. Officials at Quincy Bioscience and Reckitt Benckiser, two manufacturers of supplements, didn’t respond to Healthline’s requests for interviews for this story. A lack of oversight on supplements In the United States, supplements aren’t regulated by the Food and Drug Administration (FDA) in the same way as prescription drugs to ensure their efficacy before being placed on the market. “Firms can introduce new dietary supplement products to the market without receiving approval from the FDA. In fact, firms can often lawfully introduce dietary supplements to the market without even notifying the FDA,” a spokesperson for the agency told Healthline. “The FDA does not approve dietary supplements for any purpose. Unlike drugs, supplements are not intended to treat, diagnose, prevent, or cure diseases,” the FDA spokesperson said. In February, the FDA took action against 17 companies Trusted Source accused of illegally selling products. Many of them were dietary supplements that claim to help treat, prevent, or cure Alzheimer’s disease. Hall says taking supplements can be risky. “When taking a supplement, people cannot be sure what they are getting or whether the product does what it claims to. The content, purity, and potential toxicity of supplements are not carefully regulated. Unlike prescription drugs, a company can put a supplement on the market without proving its safety or effectiveness. These companies frequently make claims that are manipulative and unproven,” he said. Misleading claims Experts says manufacturers of brain health supplements often make vague claims that may mislead consumers. One product on the market, Prevagen, is promoted as a supplement that contains an ingredient originally derived from jellyfish that supports brain function. A report on the Quincy Bioscience website states that clinical trials have shown a protein included in their product “has the potential to enhance memory and cognitive function in humans.” However, the validity of that report was questioned by the American Council on Science and Health. Small agrees that there may not be adequate evidence to support the claim. “To my knowledge, data from a well-designed, double-blind, placebo-controlled study of Prevagen aren’t available,” he told Healthline. Why people take supplements Hall says despite the potential risks of taking supplements, people continue to do so for a range of reasons. “Some believe that the FDA and pharmaceutical industry have nefarious goals and that taking supplements is natural and unambiguously better and safer,” he said. “Others have very little awareness of the difference between the FDA approval process and that of supplements. The assumption here is that supplements must be safe and do what they claim. “Most of the families I work with understand that supplements are unlikely to make much of a difference but also figure the risk of harm is small. In all cases, there’s a lot of fear surrounding memory loss and an understandable desire to do anything they can,” Hall said. For some people with nutritional deficiencies, supplements taken under the advice of a doctor may provide some benefit. But for the majority of people, the best way to improve brain health is through lifestyle factors, such as diet and exercise. “There’s growing evidence that lifestyle interventions are effective in boosting cognition and delaying cognitive decline. Though not new ideas, these are low-risk and low-cost strategies that are increasingly proven to make a difference,” Small said. “Regular aerobic exercise, following a healthy and balanced diet such as the Mediterranean diet, not smoking, and not drinking in excess are among the most important things for brain health,” he said. https://www.healthline.com/health-news kalip
  18. Prostate cancer screening scan hope Hundreds of UK men are trying out a new screening test for prostate cancer to see if it should eventually be offered routinely on the NHS. The test is a non-invasive MRI scan that takes images of the inside of the body to check for any abnormal growths. Scientists running the trial say it will take a few years to know if MRI will be better than available blood tests and biopsies at spotting cancers. NHS England said it would review this "potentially exciting" development. Why don't we already screen for prostate cancer? The UK currently doesn't offer routine screening because there is no reliable test. A blood test, called PSA, can check for high levels of a protein that can sometimes indicate that the person might have prostate cancer, but it is not always accurate. About three in four men with a raised PSA level will not have cancer and the test can also miss more than one in 10 cancers. Men with a raised PSA may need more checks, such as a biopsy. This involves taking small samples of tissue from the prostate gland, using a needle, so that they can be examined under the microscope. In some cases, this can miss a cancer that is there, fail to spot whether it is aggressive, and cause side-effects, including bleeding, serious infections and erectile dysfunction. What is the new test? MRI is non-invasive. It might be a way to make prostate cancer testing more reliable and maybe even do away with the need for biopsies altogether, researchers hope. A recent UK trial in men with high PSA levels showed more than a quarter could be spared invasive biopsies. The experts from University College London who are running the screening trial hope MRI will detect serious cancers earlier while reassuring the majority of men that they don't have cancer. Prof Mark Emberton and colleagues say MRI is a good tool because it is relatively cheap, widely available and reliable. Men found to have possible signs of cancer on the scan would be sent for more tests. What is prostate cancer? Prostate cancer kills about 11,800 men each year in the UK. It usually develops slowly so there may be no signs or symptoms for many years. The prostate is a small gland that sits underneath the bladder and surrounds the urethra - the tube men urinate through. The chances of developing prostate cancer increase with age. Most cases develop in men aged 50 or older. Men whose father or brother was affected by prostate cancer are at slightly increased risk themselves. For many men with prostate cancer, treatment is not immediately necessary - doctors may suggest watchful waiting or surveillance. More aggressive prostate cancer will need immediate treatment, which includes surgery and radiotherapy. What do experts think? Co-researcher Prof Caroline Moore said: "We know that at the moment around 6,000 men a year are diagnosed with late-stage cancer, where it is not curable. "And we know that if we could detect those men at an earlier stage, where it would be curable, we would be in a much better position. "The finer details are why we need this first study to work things out." An NHS England official said: "NHS England is already rolling out some of the latest developments in MRI scanning for prostate cancer diagnosis and care. "This new test is potentially an exciting development that the NHS will look at as more evidence becomes available." Karen Stalbow, from Prostate Cancer UK, said: "This trial could provide an exciting step towards our ambition for a national screening programme that enables men to get the early prostate cancer diagnosis that can save more lives. "If the results are positive, then MRI scanning could offer a non-invasive first stage of prostate cancer diagnosis in the future. "Anything that offers men an easy and more effective way to be checked for prostate cancer is a good thing and we await the results with interest." https://www.bbc.com/news/health kalip
  19. Screening to Prevent Sudden Death in Young Athletes Is Recommended Screening Enough? Sudden death in a young athlete, while rare, is always a tragic event. The impact on the family and loved ones is devastating. Even those who only know the victim peripherally, or who just hear about the tragedy on the news, often feel almost personally affected. The mere thought of a vibrant young person struck down suddenly, for no apparent reason, strikes all of us as profoundly unfair. Isn't there something somebody could have done to prevent this? What Causes Sudden Death in Young Athletes? Most young athletes who die suddenly during exercise turn out to have had underlying heart disease of one type or another that had not been previously diagnosed. Several cardiac problems can be seen in young people who appear entirely healthy, and, unfortunately, the very first sign of a problem may be a sudden, fatal cardiac arrhythmia (usually, ventricular fibrillation). Heart problems associated with sudden death in young athletes include hypertrophic cardiomyopathy, Marfan syndrome, and congenital abnormalities in the coronary arteries—but there are several others. Can Athletes at Risk Be Identified Ahead of Time? Many of the cardiac conditions that cause sudden death in young people can be diagnosed if careful testing is performed. An electrocardiogram (ECG) plus an echocardiogram—or even an ECG alone—would often give important clues regarding which young people are at risk so that further testing could be done. Those who turn out to be truly at increased risk for sudden death could be treated for their underlying condition, or at least told to avoid exertion, perhaps saving their lives. So it makes sense to many people that all young athletes ought to be screened for heart problems before they are permitted to participate in sports. If you have a young athlete in your family, you probably have noticed that no such screening was done, or even recommended. The fact that cardiac screening is not routinely done in young athletes, at least in the U.S., is not an oversight—it is the result of careful deliberation by cardiac experts. Digging a bit into the data behind the decision not to do extensive screening may help shed some light on this decision. Rationale for Current Screening Guidelines The question of whether all young athletes should be screened for heart disease turns out not to be all that simple. Several factors make rigorous screening difficult, expensive, and perhaps risky. First, there are several heart diseases that can increase the risk of sudden death in young people, and each of them have different criteria and require different testing procedures for making the diagnosis. Not all of these cardiac disorders would be detected by a few non-invasive screening tests. Then there is the fact that a huge number of young people participate in organised sports, and thus a huge number would have to be screened— probably between 4 and 5 million young people each year in the United States alone. Of this large number, only a tiny fraction (about 3 in 1000) have underlying cardiac disease that increases their risk. Any time medical screening is done for a disorder that has a very low prevalence, there will be many more false-positive test results (in which the test suggests the disease may be present when it is not) than true-positive results. All these false positive tests would require that more testing be done to get to the bottom of the suspected problem (although, in most cases, there isn't one). These follow-up tests would sometimes include invasive testing, such as a heart catheterisation, that not only increases the personal risk to the young athlete but also increases overall medical costs to society. Because of these considerations, professional societies have tried to establish guidelines for screening young athletes that will be reasonably effective in detecting many of the more common heart conditions that increase risk, without generating a large number of unnecessary follow-up tests. Do these recommended screening examinations miss some young athletes with potentially fatal cardiac disorders? Unfortunately, yes, and these are the young athletes we hear about in the news from time to time. What Are the Current Recommendations? The American Heart Association (AHA) recommends that all high school and college athletes have a screening medical history and physical examination. The medical history should specifically bring to light any of the following symptoms: chest pain or discomfort during exercise episodes of syncope (loss of consciousness) dyspnoea (shortness of breath) with exertion a history of a heart murmur or hypertension The doctor should ask carefully about family history (since several of the conditions that cause sudden death are genetic), and should also focus on premature (before age 50) death or disability from heart disease in close family members, and whether there is a family history of the more common genetic-related heart problems such as hypertrophic cardiomyopathy, long-QT syndrome, serious cardiac arrhythmias, or Marfan syndrome. The physical examination should concentrate on the cardiac examination, pulmonary examination, the examination of the pulses, and looking for signs of Marfan syndrome. The AHA specifically does not recommend an ECG, echocardiography, or stress test. These tests are reserved for young people in whom there is a suspicion of a cardiac problem after doing the medical history and physical examination. Is This Enough? While the AHA experts believe that the screening program just outlined is adequate, European experts disagree. In Europe, an ECG is also recommended as a routine screening test in all young athletes. There is little objective evidence that routine ECG screening makes a substantial difference. However, a study looking at the impact of screening was conducted in Italy, where routine screening of athletes with an ECG began in 1984. Between the years 1979 and 2004, the annual incidence of sudden death in athletes decreased from 3.6 per 100,000 person years to 0.4 per 100,000 person years. This study suggests that ECG screening is effective, but that the overall impact of ECG screening on the whole population is small. Still, if even one young athlete's life can be saved, wouldn't screening be worth it? Well, to be blunt, it depends on who is paying for the screening. If we expect "society" to pick up the cost (though, collective health insurance premiums or taxes), the cost of screening (along with the follow-up tests it would generate) appears prohibitive. At least, it does to the people who write the AHA guidelines, who have insurance executives and government officials carefully scrutinising their work. Consider: Nobody argues whether smoke detectors save lives. They do. But if a panel of government experts had to decide whether tax dollars should be spent to buy everyone smoke detectors, they would quickly conclude that, at a cost to society of ten million dollars per life saved, smoke detectors are cost-prohibitive. Fortunately, we do not collectivise the purchase of smoke detectors. For us, the lives potentially saved are ours and our loved ones' , and the cost for those lives potentially saved is only $19.95. Seems like a bargain. If individuals paid for their own screening ECGs instead of relying on society to do so, the screening recommendations for young athletes might be very different. The Bottom Line Sudden death in young athletes is fortunately very rare, and the relatively simple screening recommended by the AHA will catch many—but not all —of the young people who are at risk. So the AHA recommendations, which take a rare event and make it even rarer, make good sense. Still, as a parent, you may not be happy skipping more definitive screening procedures. If you are particularly concerned about your child, discuss your concerns with your child's doctor. More testing, if you want it, is your right as a patient. However, it may also be your financial responsibility. And remember: While it may uncover problems that recommended testing does not, it also potentially exposes your child to additional risks. Speak frankly with your child's doctor so that you can get the information you need to balance the potential risks and benefits of additional screening. https://www.verywellhealth.com kalip
  20. THIS IS HOW TO MAKE STEAK FROM PLANTS Ingredients 1 tbsp oil (optional) 1 cup finely chopped crimini mushrooms (about 4-5 mushrooms) 1 cup finely diced onion 3 garlic cloves, minced 2 tbsp marsala cooking wine Wet Ingredients ¾ cup vegetable broth 2 tbsp soy sauce 2 tbsp ketchup 1 tbsp white miso 1 tbsp oil Seasonings 2 tbsp nutritional yeast 1 tsp pepper ½ tsp salt ½ tsp rosemary ¼ tsp sage ¼ tsp smoked paprika Dry Ingredients 1½ vital wheat gluten ⅓ cup chickpea flour Instructions Heat a pan on medium heat, drizzle oil if using. Add in the chopped mushrooms and onions. Cook for 5-7 minutes, stirring every once in a while. Monitor the heat so the onions don’t burn. Add in the minced garlic, and cook 30-60 seconds. Deglaze the pan with the marsala cooking wine. Cook off the wine, then turn off the heat and add the cooked mushroom and onion mixture to a blender. Add the wet ingredients and the seasonings to the blender. Blend on high for 1 minute or until smooth. Combine the vital wheat gluten (VWG) and the chickpea flour in a large bowl. Add the blended wet ingredients to the dry VWG mixture. Mix with a wooden spoon or with your hands. Transfer the dough ball to a clean surface and knead a little bit. Add a tiny amount of VWG flour if the dough feels too wet. Form a dough ball, slice in half and form 2 steaks. Steam each steak for 30-40 minutes Than let the steaks rest 10 minutes. In the meantime, combine the glaze ingredients in a small bowl. Mix and set aside next to the steaks. Heat a skillet on medium heat. (I used a striated cooking pan) Add oil if using. Brush the steak(s) with the glaze, when the pan is sizzling hot add the steak(s). Keep brushing the glaze onto the steak(s) and make more as needed. Cook both steaks on each side until golden brown. Serve with your favourite BBQs sauce. I usually mix hp sauce and ketchup! Or you can make more of the glaze, or even use store bought BBQ sauce or whatever you have on hand! Store in the refrigerator covered for up to one week. Freezer friendly. https://www.livekindly.com/vegan-food/ kalip
  21. Is Stevia Sweetener Better Than ? If you are a health-conscious consumer, you may have considered using a stevia-based product to sweeten your coffee, tea, or baked goods. The sweetener is considered by some to be a healthy alternative to other low- or zero-calorie sugar substitutes on the market. In fact, many stevia-based products advertise that they are all natural. But "all natural" doesn't always mean "all safe." Before including stevia in your diet, learn more about stevia side effects and benefits to decide if it is right for you. What Is Stevia? Stevia, also called Stevia rebaudiana, is a leafy plant that looks a little like mint. Its leaves have been used in South America for centuries. Tribes in Paraguay, Brazil, and Bolivia have used stevia leaves to sweeten teas and traditional medicines. Stevia leaves are the raw material used to distil the chemical referred to as reb-A (steviol glycoside rebaudioside A). This super sweet chemical is used in a variety of products including sodas, juice drinks, baked goods, and a variety of candies. Stevia products also include toothpaste and other dental products. Stevia leaves have up to 150 times the sweetness of sugar and the extract can be 300 times sweeter than sugar (compared to Splenda, which is 600 times sweeter than sugar). Adding to its appeal is the fact that stevia products (that are not combined with other sweeteners) contain no calories. The taste of stevia varies from person to person. In general, when compared to sugar, it takes longer for the “sweet” flavour to kick in. But most say that the sweet flavour lasts longer. Some brands of stevia seem to have an aftertaste that is like liquorice or slightly minty. The aftertaste is not, in itself, unpleasant, but it may interact with other flavours to produce an odd taste. Stevia Products Like sugar, stevia comes in a number of different forms—liquid, powder, and granules. There are many different sugar-substitute brands that contain stevia. Truvia and PureVia are two products that contain stevia and are available in the baking aisle of your grocery store. You can purchase many of these products in sugar-sized packets, liquid drops, and blends that also include real raw cane sugar. There are also dessert products that use stevia instead of sugar such as ice cream, jams, and jellies. Coke and Pepsi manufacture drinks that have these natural sweeteners in them such as Sprite Green, SoBe Lifewater, Trop 50, and other drinks. Keep in mind that while stevia is said to be natural, additional ingredients are added in the processing of many manufactured products such as erythritol, a sugar alcohol, and other flavouring agents, as well. Products that contain stevia may also contain other sweeteners, including sugar or sugar alcohols, which may provide calories and carbohydrates. It's important to check the Nutrition Facts label if you are following a low-sugar diet. Stevia Politics Stevia has been approved for some time in Japan, China, Israel, and elsewhere. However, stevia clearance in the U.S. did not come until 2009. There was a study in the late 1980s that led the U.S. Food and Drug Administration (FDA) to issue a stevia ban unless the product was labelled as a supplement because the research indicated a possible cancer risk. The FDA's enforcement of the crackdown led to blogs and articles accusing the FDA of protecting the sugar industry by preventing the sale of stevia. Eventually, Cargill, the agricultural giant, was able to demonstrate to the FDA that reb-A containing products were safe and the FDA agreed. In December of 2009, the FDA issued a letter stating that reb-A and other products made from a specific part of the stevia plant and meeting purity standards of 97 percent or higher would be "non-objectionable" as food additives. This was a semi-reversal of the FDA's previous stance on stevia products. Keep in mind that the FDA's “no objection” to reb-A does not mean that all stevia extracts have been approved by the FDA. Only stevia products that meet the criteria of extraction are approved. Health Benefits One of the primary benefits of using stevia-based products is that the sweetener does not impact blood sugar levels. For that reason, it may be advantageous to people with diabetes and others who are looking to cut back on sugar intake. Blood Sugar and Hypertension A few studies have shown that stevia-derived sweeteners not only taste sweet but also may help individuals improve insulin production—which in turn would help with diabetes. Some studies have even claimed that stevia can help in the management of hypertension (high blood pressure). However, stevia studies use different types of plants, different extraction methods, and different parts of the plants, making it difficult to compare data across studies. In addition, many of these studies are sponsored by the stevia industry. Not enough is known about stevia's effects to know whether these beneficial effects are true, but you will see these studies frequently mentioned on many stevia websites. Overweight and Obesity The use of stevia products may help to reduce weight and obesity in some people. For many, a primary source of calories in the diet is sugar —particularly added sugars. By replacing sugar-sweetened treats with zero or low-calorie sweetened treats, it may be possible for some to reduce their overall calorie consumption to reach or maintain a healthy weight. However, some health experts have questioned the use of these sweeteners for weight control. There is some concern that using artificially sweetened beverages and other products may cause consumers to crave sugary foods and eat more as a result. Antioxidants Stevia (as with all plants) contains a number of antioxidants which help your body fight off the damage caused by free radicals (and limiting free radical ageing). This puts stevia (assuming it is safe) way ahead of other sweeteners which contain no such beneficial antioxidants. Safety What most consumers want to know is whether stevia is safe. Because of the FDA's stance on Truvia and other stevia products, it is likely as safe as any of the sugar substitutes out there. However, just because a substance appears safe in the short term doesn't mean adverse reactions might not reveal themselves in the long term. There are some areas of specific concern on which studies may provide some insight. Cancer Of course, you could argue that stevia is less safe because of the cancer finding in the past, but you could also argue that the "naturalness" of stevia combined with the centuries of use around the world make it safer. Various scientists have evaluated the safety of steviol glycosides, and have concluded that they're safe for both adults and children. However, a review of studies in 2017 noted that while stevia-derived sweeteners were gaining wider use, there have been no studies on its long-term effects on cancer or diabetes risks. Reproductive Health One study of steviol glycosides fed to rats in huge amounts (far more than you'd use in your coffee) showed that the substance reduced sperm counts and caused other changes in their reproductive systems, which could impact their fertility. However, these studies have not been replicated in humans. Pregnancy and Breastfeeding Because it's deemed "generally recognized as safe" by the FDA, there is no restriction on using Truvia during pregnancy. However, women who are breastfeeding may want to exercise caution. Stevia hasn't been extensively tested as to whether it ends up in breast milk and so the LactMed database supported by the National Library of Medicine says, "Although risk to the breastfed infant appears to be low, an alternate artificial sweetener with more data available may be preferred, especially while nursing a new-born or preterm infant." Allergies and Side Effects Clinicians have never reported an allergic reaction to stevia. Lastly, it's important to avoid consuming large quantities of some reb-A-based sweeteners as they may cause some mild side effects and have the potential to cause more serious long-term issues. While reb-A itself is unlikely to cause problems, some products contain more than just the stevia derivative. For example, Truvia is only 0.5 percent Reb-A. The rest of the product is made of erythritol, a natural sugar alcohol. Erythritol is added to the Reb-A sweetener to eliminate the potency of the liquorice aftertaste. Large amounts of sugar alcohols are known to cause digestive issues such as gas, bloating, and diarrhoea. How to Use Stevia Cooking and baking with stevia-based products may require some trial and error. If you buy the sweetener in the baking aisle of the grocery store, the brand that you choose may have instructions on the package to guide you. For example, some sweeteners will suggest that you replace sugar with their product at a 1:1 ratio (one cup of sweetener for every cup of sugar required in the recipe). Most sources suggest that you do not use more sweetener than sugar as it will make your recipe too sweet. Using stevia in baked goods can be a challenge at times, again, depending on the specific product that you choose. Stevia doesn't provide the same soft texture as sugar. It also can't caramelize or enhance the browning process. When in doubt, consult the package instructions or visit the manufacturer's website when cooking with stevia-based products. https://www.verywellfit.com kalip
  22. 8 Best Foods to Help You Gain Weight So much nutrition and diet advice is aimed at losing weight, but if you're too thin, you may be at a loss on how to gain weight. Instead of trying to gorge yourself with masses of sweet, rich, or fatty foods, choose high-calorie foods that provide energy and build muscle mass without all of the unhealthy fats can cause you harm. How to Get Started The weight gain equation is pretty simple: consume more calories than you burn. If you have a high metabolism or exercise vigorously, you may be placing yourself at a calorie deficit if don't eat to meet to your need. If you don't have a clue how many calories you burn per day, use an online calorie calculator to figure that out. Next, build a diet plan that exceeds that value by no less than 500 calories per day. One-pound equals 3,500 calories. By adding 500 calories each and every day—ideally with energy-dense foods and snacks—you can pack on a pound per week. To make the plan work, eat smaller, more frequent meals throughout the day and use toppings (gravies, chopped nuts, ranch dressing) to add calories without bulk. To get your weight gain strategy started, here are eight nutritious, high-calorie foods to add to your list: 1 Bagels Bread and cereals, in general, are good sources of complex carbohydrates. These are the types of carbs that are metabolised slowly, contain higher amounts of fibre, and build energy stores in your muscles and brain. Bagels just happen to be extra calorie-dense. While one slice of white bread has about 70 calories, one small 3-inch bagel has over 150 calories. Extra-large coffee shop bagels can have well in excess of 300 calories. Top your bagel with some cream cheese and fruit spread and you'll have yourself a tasty, energy-packed mid-morning snack. 2 Pasta Pasta is another calorie-dense source of carbs that provides an ideal base for any number of meals. Simply add the sauce and you're ready to go. One and a half cups of cooked spaghetti packs 330 calories. A cup of Bolognese sauce adds no less than 160 calories. Sprinkle two tablespoons of parmesan cheese on top for another 45 calories, and you'll find yourself with no less than 635 calories in one meal. Use the same approach if you eat Chinese, Japanese, or any noodle-based dish. 3 Dried Fruit Give yourself a quick calorie boost by eating a handful or two of dried fruit. They have less volume than their fresh counterparts, so you can eat more in one go without feeling stuffed. For example, one cup of raisins has 200 calories compared to a full cup of fresh grapes, which has about 60 calories. Raisins are probably the most popular dried fruit, but you can also try dried berries, apricots, apples, cranberries, and even tropical fruits. Avoid eating too much as this may cause loose stools. 4 Healthy Oils Adding extra fat to your food is an easy way to add calories, but you want to be sure to choose the fats and oils that are good for you. Olive oil is rich in healthy monounsaturated fats and can add calories and flavour to pasta, bread, or vegetables. Canola oil is a great source of omega-3 and monounsaturated fats, making it a terrific, all-purpose cooking oil. Walnut and grape seed oils are lighter in flavour and perfect for dressing salads. 5 Avocados Avocados are rich in monounsaturated fatty acids. plus they have vitamin K, potassium, and fibre. One avocado has more than 200 calories, so it's a good way to add extra calories without sacrificing nutrition. Add avocado slices to your sandwiches or make guacamole to serve with baked tortilla chips. You can also add guacamole to soft shell tacos or burritos 6 Nuts and Seeds Nuts and seeds contain polyunsaturated fats that add healthy calories to your diet. Brazil nuts, almonds, walnuts, pecans, cashews, sunflower seeds, flax seeds, and pumpkin seeds are all good for you. Eat roasted nuts and seeds by the handful or sprinkled chopped nuts on top of ice cream, yoghurt, or salads. If you not keen about munching nuts, you can pack in extra calories with nut butter. One heaping tablespoon of peanut butter, for example, delivers no less than 98 calories. 7 Granola Make your own granola with any combination of dry whole grain cereals, nuts, seeds, and dried fruits. Store your granola in an airtight container and serve it for breakfast. Pack some granola into small plastic containers that you can take with you on a busy day. For more flavour and calories, add dark chocolate chunks or peanut butter chips. By having granola always on hand, you can constantly nibble and get your calories throughout the day rather than indulging in big meals. 8 Protein Bars You can increase both your calories and protein intake with protein bars. You can buy them at most grocery stores or make your own at home. Protein is especially important because it is what your body needs to build lean muscle. You can often find high-calorie protein bars in drugstores with a fitness supplements section. While some people prefer protein shakes to protein bars, the former tends to make you fuller faster since it tends to be extra-rich in whey. Don't make the mistake of using protein bars as a replacement for meals. You will not get enough calories if you do. Instead, pack them in your purse, desks, or laptop bag so that they are always on hand for a midday snack. https://www.verywellfit.com kalip
  23. 18 Simple Rules to Follow If You Want to Live to 100 Life expectancy in Canada continues to rise—and so do your chances of becoming a centenarian. In fact, the 2011 Census counted 4,870 women and 955 men aged 100 and over in Canada. Here’s how they’re doing it. Swap out red meat You don’t have to become a strict vegetarian—in fact, research has shown that swapping out some of your servings of red meat for high-quality plant protein (such as soy or legumes), can reduce your cholesterol levels. Other studies have found that making those healthy swaps can significantly lower your risk of premature death—especially from heart disease. Eat even more fruits and veggies You already know you need to eat your fruits and veggies, but did you know that skimping on them could lead to an earlier demise? A 2017 study found that an astounding 5.6 to 7.8 million premature deaths worldwide stem from people eating less than 500 grams of fruit (approximately two servings) and 800 grams of vegetables (about 3.5 servings) daily. Rethink retirement We’re not saying you have to deal with a nine-to-five grind forever, but there is great value in continuing to do something you love—it brings purpose to your life. Researchers were able to link a sense of purpose in life with an 83 per cent reduction in death from all causes and a significantly lower risk of cardiovascular trouble such as stroke or heart attack, according to a 2016 review of 10 studies. Eat the right fats Reducing the amounts of unhealthy trans and saturated fat in your diet will go a long way toward helping you live to 100. A recent study found that for every two per cent increase in trans fat in your diet, your risk of premature death jumps by 16 per cent. And just a five per cent increase in saturated fat boosts your risk of early death by eight per cent. On the flip side, replace those artery-clogging fats with healthier poly and monounsaturated fats, and you will likely live longer. Discover pulses Beans, peas, chickpeas, lentils—they’re all pulses, and people who live in the Blue Zones—areas famous for their high number of centenarians—eat an average of one cup of pulses per day. Some of the reasons why these plant foods help extend life: Pulses are high in fibre, low in calories and often replace unhealthier protein sources such as red meat. And research suggests that eating just one serving a day can reduce your levels of LDL (bad) cholesterol. Go nuts Munching on a handful of nuts every day is a tasty way to help you live to 100. In a study of nearly 120,000 adults, those who ate nuts every day were 20 percent less likely to have died during the 30-year follow up than those who reported eating no nuts. Yes, nuts are high in fat, but it’s mostly the healthy unsaturated kind—plus they are high in protein and fibre and have been shown to improve cholesterol and blood pressure levels. Manage stress better You probably know that too much stress can raise your risk of diseases that can shorten your life. But stress isn’t going away, so set the goal of finding ways to cope. Meditation is one very effective method for reducing the negative health impacts of stress, but even simple breathing exercises can help. Once a day, sit quietly for a few minutes and focus on nothing but breathing in and out, trying to slow down your breath to a count of four (or more) on both the inhale and exhale. Don’t skip your annual physical In order to live longer, you need to do all you can to prevent disease—or at the very least, catch an illness on the early side. That’s why it’s essential to see your physician on a schedule he or she recommends. Also, be sure you and your loved ones get screening tests such as mammograms, colonoscopies, and prostate exams. Sit less You may have heard it before, but sitting is the new smoking. The latest research shows that too much time on your behind can be as deadly as nicotine. So if you want to live to 100, don’t smoke (obviously) and don’t fall prey to “sitting disease.” One study found that leisure time sitting (like watching TV or surfing the web) has a big impact on your risk of dying younger. Those who spent more than six hours of leisure time a day sitting had a 19 per cent higher mortality rate than those who spent less than three hours of their leisure time on the couch. Keep close friends Yes, family ties are important, but as you age, good friends may be even more important. Close connections with friends are often less fraught with emotional drama than those with parents, siblings, and children. Maintaining tight friendships as you get older is associated with better health and greater happiness—both of which are key ingredients for living to 100. It turns out there’s a science behind friendship that helps explain how (and why) we make strong, emotional connections with others. Walk every day The current government advice on exercise calls for getting at least 30 minutes a day of moderate physical activity—such as walking. Even if you don’t hit that number, as long as you’re consistently active, you’ll lower your mortality risk, research shows. Instead of making exercise just one more thing to check off your to-do list, experts advise finding more ways to work activity into the fabric of your daily life. Walking or biking to the store, vacuuming the house, or mowing the lawn all count toward your goal of living to 100. Stay connected It’s not enough to have friends—you have to connect with them on a regular basis in order to get the life-extending benefits. And that means more than just following them on Facebook and “liking” the occasional photo of a cute puppy or grandchild. When you have truly strong social connections, you reduce your risk of early death by 50 per cent compared to people without those ties. Grow a garden Planting, tending, and harvesting a garden is another activity that will help you live to 100. There’s a decent amount of physical effort involved; plus, the vegetables you reap can play an important part in your healthy longevity diet. Cut down on processed foods When you’re hoping to live to 100, you need to eat well. And that means focusing your diet on real, whole foods—fresh fruits, vegetables, fish, lean meats, whole grains, and plant proteins. And it means avoiding overly processed packaged foods as much as possible. Those packaged foods may be convenient, but they’re typically loaded with too much salt, sugar, unhealthy fats, preservatives, and additives that may take years off your life. Have a drink (but not too many) People who are light to moderate drinkers may have a lower risk of mortality than their teetotaling counterparts. But the key is “light to moderate” drinking—which means no more than one alcoholic beverage per day for women and two for men. Drinking too much—especially binge drinking— has been associated with an increased risk of premature death. Go for whole grains There are plenty of good reasons to upgrade some (or better yet, all) of your bread, pasta, rice, and cereal to whole grain versions. You get lots more healthy fibre, which helps you stay fuller longer and moderate blood sugar levels. But by eating more whole grains you also might give yourself a boost toward living to 100. In one study, the people who ate at least servings a day of whole grains had a 20 per cent lower risk of death than those who ate little or no whole grains. Maintain a healthy weight Being overweight or obese puts you at risk for several of the diseases that could get in the way of you living to 100—such as diabetes, cancer, and heart disease. Not surprisingly, it’s also linked to an increased risk of mortality. To stay healthy and live longer, strive to keep your body mass index in the healthy zone between 18.5 and 24.9. Spend more time in nature Healthier people tend to live in healthier places—places where they’re surrounded by, or at least have easy access to—green spaces. Studies have found that spending more time in nature can reduce depression, make you more active and also mean you’re exposed to less harmful pollution. Some scientists even believe that time in nature can actually change how the brain works, improving your ability to think clearly and solve problems. https://www.readersdigest.ca/health kalip
  24. Is it time to treat sugar like smoking? Over the past decade, smoking has become marginalised and stigmatised. From the smoking ban in 2007 to the introduction of plain packaging a decade later, everything has been done to discourage people from taking up the habit. And there are signs sugar is heading the same way. Sugary drinks are already taxed - and now a leading think tank has even suggested sweets, snacks and sugary drinks should be wrapped in plain packaging to make them less appealing, given the excess consumption of the sweet stuff. The call has been made by the Institute for Public Policy Research (IPPR) in a new report. IPPR director Tom Kibasi believes it could make a real difference. "Plain packaging would help us all to make better choices and reduce the hassle of pester power for busy parents," he said. He wants to see it adopted alongside a range of other measures, including a ban on junk food advertising. That is something that has already been looked at by ministers. But would plain packaging be a step too far? Industry against the move Industry has been quick to object, with trade body the Food and Drink Federation arguing that branding is a "fundamental commercial freedom" and "critical to competition". The same sort of arguments were put forward by the tobacco industry, but successive governments have still increasingly shown an appetite to get tough. Interestingly, the government has not ruled the idea of plain packaging for sugar products entirely. Instead, the Department of Health and Social Care is saying it is waiting to hear what England's chief medical officer, Prof Dame Sally Davies, has to say. Why? There is a recognition that bold moves are needed if the ambition to halve the child obesity rate by 2030 is to be achieved. Dame Sally has been asked to review the steps that are being taken to ensure no stone is left unturned. In fact, she has already suggested that another measure floated by the IPPR - extending the tax on sugary drinks to other unhealthy foods - is a real option. And she is said to be open to the idea of plain packaging, which of course would be an even more radical step. But what is clear from the last decade is that the unlikely can soon become likely. During the early noughties, health campaigners and academic bodies were pushing and pushing for a ban on smoking in public places to be introduced. Time after time, the government poured cold water on the move. But then things slowly began to change once Patricia Hewitt became health secretary, paving the way for even more radical measures. The approach seems to be working - smoking rates have fallen by a third in just over 10 years. Some of the credit is clearly because of the growth of vaping as an alternative. But tough public health tactics have no doubt played some part. Evidence from Australia - the first nation to introduce plain packaging for tobacco products - suggests a quarter of the subsequent reduction in smoking rates could be attributed to the move. As the debate rages about obesity, expect to hear much more about the merits of radical action on sugar. https://www.bbc.com/news/health kalip
  25. Homemade Hidden Sweet Potato Vegan Donuts Ingredients 4 Sweet Potatoes (About 600g, Peeled & Scrubbed) 100g of Self Raising Flour 30g of Tapioca Flour A pinch of Sea Salt For Sugar Glaze: 100g of Brown Sugar 3 Tablespoons of Water Oil for Deep-Frying Extra All-Purpose Flour for dusting and rolling doughnuts Instructions Making the Dough: Slice the sweet potatoes into even cubes and steam for 20 minutes or until it becomes soft. Once soft, place it in a bowl and mash it well using a potato masher or fork. Season the mash potatoes in 1/2 teaspoon of salt and mix well. Then, in a large bowl, mix the self-rising flour and tapioca flour together. Then, add in the mashed sweet potatoes. Mix thoroughly until it becomes a dough-like consistency. On your workspace, dust some all-purpose flour. Knead the dough until it is well combined. The dough should not stick to the surface. With floured hands, divide the dough into 8 equal sized balls or more, depending on how big you would want your doughnut to be. Flatten the ball slightly, and use your finger to poke a hole through the middle. The hole should be about a thumb size. Cooking the Doughnuts: In a deep pan or pot over high heat, heat up enough vegetable oil to fry the doughnuts. Your oil should be at 170 °C Deep fry the doughnuts for about 5 minutes, turning every minute or so until golden brown. Drain the excess oil from the doughnut on a paper towel-lined plate. Making the Glaze: To make the sugar glaze, in a pot over low heat, add in 3 tablespoons of water and 100g of brown sugar. Stir until the sugar dissolves. Make sure to continuously stir so the sugar doesn’t burn. Dip the cooked doughnuts into the glaze and make sure all the sides are coated well. You could even opt for drizzling the glaze on top of the doughnuts instead of dipping it. https://www.livekindly.com kalip
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