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People who eat at least six portions of fruit and vegetables a day are less stressed

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Feeling Stressed? Grab a salad! People who eat at least six servings of fruits and vegetables a day are less stressed than those who avoid their greens

  • The researchers examined 8,600 adults, ages 25 to 91, for greens and stress
  • They found that eating more fruits and vegetables resulted in 10 percent less stress
  • This was true for those who consume at least 470 g per day, that’s around six servings
  • The authors say this could be because they are getting more important nutrients in their diet

Eating at least six servings of fruits and vegetables daily can reduce your stress levels and make you less tense than those who avoid their greens, studies show.

Researchers at Edith Cowan University, Australia, studied the relationship between fruit and vegetable consumption and stress in more than 8,600 people aged 25 to 91 years.

They found that those who consumed at least 470 g of fruits and vegetables daily experienced 10 percent less stress than those who consumed less than 230 g.

According to the NHS, the average serving of fruit or vegetables for adults is 80 g. The study found that you need about six servings a day to relieve stress.

The team says the mechanism linking fruits and vegetables to stress is unclear, but it could be due to those who consume more getting higher doses of key nutrients in their diet.

Eating at least six servings of fruits and vegetables daily can reduce your stress levels and make you less tense than those who avoid their greens, studies show. Image from a picture agency

How much does a serving of fruit or vegetables cost?

A serving of fruit could be:

1 medium apple, pear, orange, peach or nectarine

1/2 of a medium avocado

1/2 of a medium grapefruit

16 grapes

4 large strawberries

1/4 of a medium pineapple

1 half inch thick wedge of sliced ​​watermelon, honeydew, or melon

1 cup of berries

1 orange

A good rule of thumb: a piece of fruit the size of your fist is roughly one serving

A serving of VEG could be:

1/2 a large bell pepper

5-8 broccoli or cauliflower florets

6 baby carrots or 1 whole medium-sized carrot

1 cup of raw kale, spinach, or lettuce, or 1/2 cup of cooked greens

1/2 small pumpkin or zucchini

1/2 of a large sweet potato

Lead researcher, PhD student Simone Radavelli-Bagatini, said the study strengthens the link between diets high in fruits and vegetables and mental well-being.

“We found that people with a higher intake of fruits and vegetables are less stressed than those with lower intake, suggesting that diet plays a key role in mental wellbeing,” said Ms. Radavelli-Bagatini.

Mental health is an increasing problem worldwide. One in four people in the UK has a mental health problem every year.

According to the authors of this new study, around one in ten people worldwide lives with a mental disorder.

Ms. Radavelli-Bagatini said some stress is considered normal, but long-term exposure can significantly affect mental health.

“Long-term and unmanaged stress can lead to a number of health problems, including heart disease, diabetes, depression and anxiety,” she said, adding, “we need to find ways to prevent and relieve mental health problems in the future.”

The benefits of a healthy diet are well known, but only about 28 percent of people in the UK eat the recommended five servings of fruits and vegetables a day.

“Previous studies have shown the link between fruit and vegetable consumption and stress in younger adults, but this is the first time we’ve seen similar results in adults of all ages,” said Ms. Radavelli-Bagatini.

“The results of the study underscore that it is important that people eat a diet high in fruits and vegetables in order to potentially minimize stress.”

Ms. Radavelli-Bagatini said important nutrients could be a factor in explaining this link.

“Vegetables and fruits contain important nutrients such as vitamins, minerals, flavonoids, and carotenoids that can reduce inflammation and oxidative stress and thus improve mental well-being,” she said.

Researchers at Edith Cowan University, Australia, studied the relationship between fruit and vegetable intake and stress levels in more than 8,600 people aged 25 to 91.  Stock image

Researchers at Edith Cowan University, Australia, studied the relationship between fruit and vegetable intake and stress levels in more than 8,600 people aged 25 to 91. Stock image

“Inflammation and oxidative stress in the body are recognized factors that can lead to increased stress, anxiety, and bad mood.”

“These results fuel more research into nutrition and, in particular, which fruits and vegetables offer the most mental health benefits.”

The study “Fruit and Vegetable Consumption Is Conversely Linked to Perceived Stress Over the Lifespan of an Adult” was published in Clinical Nutrition.

What should a balanced diet look like?

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains, according to the NHS

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains, according to the NHS

• Eat at least 5 servings of a variety of fruits and vegetables every day. All fresh, frozen, dried and canned fruits and vegetables count

• Basic meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains

• 30 grams of fiber per day: This corresponds to the consumption of all of the following ingredients: 5 servings of fruits and vegetables, 2 wholegrain cereal biscuits, 2 thick slices of wholemeal bread and large baked potatoes with the skin on

• Let some dairy products or milk alternatives (such as soy drinks) choose options for less fat and less sugar

• Eat some beans, legumes, fish, eggs, meat, and other proteins (including 2 servings of fish per week, one of which should be oily).

• Choose unsaturated oils and spreads and consume them in small amounts

• Drink 6-8 cups / glasses of water daily

• Adults should have less than 6 g salt and 20 g saturated fat for women or 30 g for men per day

Source: NHS Eatwell Guide

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Whole Grain Pasta Nutrients

Project Zomboid: How to Lose Weight

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Project Zomboid has a complex system of weight control and knows how to lose weight is important. Players cannot just consume any food in unlimited quantities and experience no consequences. If this causes your character to become overweight, you will experience a loss in stamina and speed, and your overall vulnerability to damage will increase.

this Instructions for the Zomboid project gives you all the important tips for losing weight. This must be done carefully as you cannot simply starve your character. If you lose too much weight, the consequences will be even worse than being overweight.

How to lose weight in Project Zomboid

Understand weight characteristics

All foods in Project Zomboid have a nutritional value determined by the calories consumed three types of nutrients:

  • carbohydrates
  • proteins
  • lipids

This means that every food you find in the world has those specific properties as well as calories that can only be observed if you have them Nutritional property, available to all players who start the game with the Fitness Instructor profession by default.

Players must ensure that their Weight remains in the range between 70 and 95 kilos. Otherwise, you will be marked in-game with the following traits:

  • overweight: over 105 kilos
  • overweight: over 95 kilos
  • underweight: under 70 kilos
  • Very underweight: under 60 kilos
  • Emaciated: under 50 kilos

Players need to ensure they eat a full range of foods to stay fit, or one of these traits is inevitable. If your weight falls below 35 kilos, you will automatically take damage.

lose weight

Your default weight at the start of the game is 80 kilos if you don’t select any weight-related traits. From then on, it starts to fluctuate depending on food intake. That’s why it’s important to do it regularly Check your weight on the information board, which can be toggled with the “J” key.

Below is a list of the three main ways to lose weight in Project Zomboid, but if you want to focus on one simple thing then try to avoid high calorie foods. You are safe and don’t have to worry about being overweight.

performing physical exercises

If you happened to have gained weight and now you want to lose it, one of the best ways to do that is by doing physical exercises, including:

  • Climb over fences
  • Climbing through window
  • Constantly sprinting
  • avoid sleep

The latter can be used effectively in conjunction with the wakefulness trait, which allows you to sleep 30% less than usual. This property not only promotes weight loss but also increases your productivity.

Choosing the right foods

If you take your time and educate yourself about the nutritional properties of various foods in Project Zomboid, you will never have a problem with weight. But if you become overweight, that The following foods are considered the best for losing weight:

  • radish
  • tomatoes
  • broccoli
  • carrots
  • onions
  • strawberries
  • Berry
  • cherries

These special fruits and vegetables have almost no calories but are very nutritious. They can help you lose weight quickly and give you enough energy to keep going.

Almost all of them can be grown in large quantities with the help of the appropriate seeds. The only vegetables on the list you can’t grow are onions, and the only two fruits are berries and cherries. But you can always find them in the wilderness and in the woods.

However, fruits and vegetables alone will not provide you with sufficient nutrition as they are mostly made up of carbohydrates, while you also need proteins and lipids to function properly. Luckily there are some low-calorie foods high in protein and fat also like:

  • bacon cubes
  • sunfish
  • worms
  • insects

You absolutely need to combine these different types of foods in order for all of your properties to work properly, so keep that in mind.

count calories

Apart from that, losing weight can take a long time. For this reason, it is highly recommended to control your weight from the start by knowing the number of calories in the foods you choose.

The easiest way to count calories in relation to your weight gain is as follows:

  • If you do general physical exercise and sleep no more than 8 hours a night, then you should Gain about 1 pound for every 500 calories and the same amount of proteins and lipids consumed in a day.

For example, if you ate a variety of foods, including carbohydrates, proteins and fats, which combined add up to about 3000 calories, you should gain about ten to six pounds a day.

You can easily fall back to your standard weight by simply consuming fruits and vegetables the next day or two. After that, you can eat more high-calorie foods again.

If you didn’t select the Nutritionist trait when you started the game, you’ll never know how many calories you’ve burned. So just use our cheat sheet below for a complete list of every food in Project Zomboid with their corresponding calorie count.

Project Zomboid Calorie Cheat Sheet

carbohydrate foods

fruit

  • Apple: 95
  • Banana: 105
  • Berry: 8-23
  • Cherry: 5
  • Grapes: 62
  • lemon: 17
  • orange: 65
  • Peach: 58
  • Pineapple: 452
  • Strawberries: 4
  • Watermelon: 1355
  • Watermelon piece: 271
  • Watermelon slice: 135.5

vegetables

  • Avocado: 227
  • Peppers: 30
  • Broccoli: 11
  • Cabbage: 178
  • Carrots: 25
  • Carrots (canned): 10.5
  • Chili (canned): 260
  • Corn: 88
  • Corn (canned): 315
  • Eggplant: 114
  • Leek: 54
  • Lettuce: 54
  • Mushroom: 36-38
  • Onion: 28
  • Peas: 119
  • Peas (canned): 280
  • cucumbers: 5
  • Potato: 70
  • Potatoes (canned): 175
  • Radish: 1
  • Tomato: 14
  • Tomatoes (canned): 90
  • Zucchini: 33

grains

  • Bolognese (Canned): 540
  • Bread: 532
  • Bread dough: 532
  • Bread slices: 137
  • Grain: 2306
  • Can of oats: 1500
  • Instant popcorn: 120
  • Ramen Noodles: 52
  • Noodles: 3360
  • Rice: 2880

protein and lipid foods

lean meat

  • Bacon: 160
  • Pieces of bacon: 10
  • Bacon slices: 40
  • Corned Beef (Canned): 720
  • Dead Mouse: 30
  • Dead Rabbit: 373
  • Dead Rat: 50
  • Dead Squirrel: 161
  • Ham: 1560
  • Ham slice: 260
  • Meat Pie: 380
  • Mutton Chop: 234
  • Pork chop: 150
  • Rabbit meat: 323
  • Small Animal Meat: 161
  • Steak: 220

poultry

  • Chicken: 150
  • Dead Bird: 161
  • Small bird meat: 261

fish and seafood

  • Small bait fish: 30
  • bass: 184
  • Catfish: 181
  • Crap: 111
  • Fish fillet: 205
  • Frog Meat: 66
  • Perch: 111
  • Pike: 207
  • Salmon: 270
  • Sardines (canned): 150
  • Sunfish: 11
  • Trout: 219
  • Tuna (canned): 270

eggs

nuts and seeds

  • Peanuts: 161
  • Sunflower seeds: 155

legumes and beans

  • Beans (canned): 170
  • Tofu: 30

insects

  • cricket: 20
  • Grasshopper: 25
  • Cockroach: 30
  • Worm: 3

Dairy products (mainly lipids)

  • Butter: 3200
  • Cheese: 113
  • Ice: 1680
  • milk: 110
  • Processed cheese: 170
  • Yoghurt: 30

Confectionery (mainly carbohydrates and lipids)

  • Piece of cake: 70
  • Candy Pack: 500
  • Chips: 720
  • Chocolate: 850
  • Biscuit (Chocolate): 160
  • Corn dog: 180
  • Cake: 305
  • Fried chicken: 260
  • Fries: 203
  • Hot dog: 100
  • Juice box: 60
  • Lollipop: 40
  • Mints: 60
  • Modjeska: 60
  • Pancakes: 210
  • Pizza: 990
  • Orange soda: 400
  • Pie slice: 404
  • Lemonade: 140
  • Raspberry biscuits: 160
  • Sandwich (peanut butter): 250
  • Sandwich (cheese): 135
  • Waffles: 80

alcohol

  • White wine: 481
  • Red wine: 510
  • Whisky: 1500

herbs, spices and sauces

  • Grape leaves: 73
  • Honey: 660
  • Ketchup: 1480
  • Mustard: 510
  • Marinara: 350
  • Mayonnaise: 3000
  • Peanut Butter: 2660
  • Rose hips: 81
  • Violet: 27

Cooked meals

  • Soup (canned): 125
  • Soup (pot): 125
  • Dog food (canned): 498
  • Soup (Mushroom) (Preserved): 160
  • Oatmeal: 300
  • Cereal bowl: 300
  • TV Dinner: 670
  • Cake batter: 800
  • Cake batter: 800

Related guides

Now you know for sure How to lose weight in Project Zomboid. If you are looking for more Project Zomboid tips and tricks article, then be sure to check out our dedicated hub page.

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Whole Grain Pasta Nutrients

How to eat your way to a better night’s sleep in 2022

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The Mediterranean diet

The health benefits have been extensively researched and a Mediterranean diet has been shown to help in all areas of health.

Essentially, it involves high consumption of fruit, vegetables, legumes and grains, moderate consumption of fish, low to moderate consumption of dairy products and low consumption of beef and poultry.

It also means a high ratio of monounsaturated fats to saturated fats; They are found in olive oil, avocados, nuts and seeds.

Essential carbohydrates

Tryptophan has a lot of competition to cross the blood-brain barrier, but including high-carb foods like pasta, potatoes, and rice in your diet can increase its absorption. These foods increase the hormone insulin, which aids in the absorption of tryptophan in several ways.

A combination of tryptophan-rich foods along with carbohydrates can make the perfect dinner. Examples of dinners include turkey stir fry with white rice, salmon with white pasta and pesto, and veggie chili with rice or quinoa.

Ironically, white carbs support tryptophan transfer better than whole grain carbs because they break down faster and release insulin faster.

calcium

This is a mineral needed to convert tryptophan into melatonin, the hormone that makes you sleepy, and research published in the journal European Neurology has found that poor sleep, particularly during the REM phase, may be linked to low calcium levels . Make sure you’re getting enough calcium in your diet with milk, yogurt, cheese, tofu, dark green leafy vegetables, beans and legumes, squash, and canned fish.

magnesium

Magnesium activates the parasympathetic nervous system responsible for relaxation by binding to gamma-aminobutyric acid (GABA) receptors responsible for calming nerve activity. In this way, it can help prepare your body for sleep. Magnesium also regulates melatonin, which controls sleep-wake cycles in the body. Magnesium is found in dark green leafy vegetables, seeds, beans, lentils and legumes, oily fish, whole grains, nuts and avocados.

Vitamin B6

This vitamin is involved in the production of melatonin, the hormone that controls the sleep-wake cycle. Most of us get enough vitamin B6 as it is found in many foods, but it is also easily depleted through stress or excessive alcohol consumption. When planning your sleep diet, make sure you include plenty of foods rich in vitamin B6 to replenish levels, such as legumes and lentils, liver, oily fish, poultry, bananas, soy products, beef, lamb, and pork .

When to eat before bed

It all depends on the lifestyle; how much you eat with meals and what body weight you want to achieve. Eating high-protein, high-fiber foods that fill you up in the evening can be beneficial, as most people go to the kitchen for snacks in the evening. However, some like to eat lighter in the evenings as they prefer not to feel too full when they go to bed.

This article will be updated with the latest information.

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Whole Grain Pasta Nutrients

Kate Middleton diet plan: How exercise helps with ‘slender physique’ – expert claims

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After marrying Prince William in 2011, Kate Middleton has been in the public spotlight for over a decade. Ten years, a royal wedding and three royal babies later, the Duchess shares the same enviable physique. Personal trainer Michael Brigo revealed how.

Michael began: “The Duchess of Cambridge, Kate Middleton, has a lean and athletic physique that is most likely to be sculpted through resistance-based fitness training, which primarily focuses on strength training using bodyweight and weights.

“She is also an outdoor person and is known to enjoy running, skiing and tennis. It wouldn’t surprise me if she ran an average of 10km or more.”

Kate is rarely seen shying away from a workout or even a friendly athletic competition.

In fact, US Open champion Emma Raducanu described the Duchess’ forehand during a doubles match as “amazing”.

It seems the Queen will try any physical activity, whether it’s land sailing at St Andrews, archery lessons at The Way Youth Zone in Wolverhampton or Gaelic football with Irish children.

Also, let’s not forget how Duchess Catherine and Prince William met; The now legendary royal couple shared a love of sport at St Andrews University, where Kate was reportedly involved in rowing, swimming, hockey and tennis.

She also received a gold Duke of Edinburgh award in sixth form college, which is by no means a small achievement.

The challenge requires contestants to participate in “anything that requires a sustained level of energy and physical activity” for several months, suggesting the Duchess has always been athletic.

In a press release later shared by the Palace, Kate explained, “While getting my Gold Award was challenging at times, it’s one of my most memorable experiences from my childhood and I couldn’t recommend it more highly.”

One of Kate’s favorite exercises that anyone can try is the plank.

A royal insider reportedly explained: “There are three elements, the ground plank, the side plank and the prone skydiver, all positions that Kate can hold for 45 seconds or more and repeat each at least 10 times.”

As for her diet, Kate fans can rejoice, as Dr. Charlotte Norton, Medical Director of the Slimming Clinic, told Express.co.uk that the Duchess’ main secret is simply having a balanced diet.

She explained: “Kate Middleton is very relatable (even down to her diet) and I think that’s one of the reasons the nation loves her.

“She’s known to be an avid cook and doesn’t shy away from pizza, pasta and curries, which we’re probably all fond of.”

READ MORE: Princess Beatrice’s engagement ring is different from Kate & Meghan’s

Those who want the Duchess’ figure would do well to include “protein (meat, fish, dairy, legumes and nuts), carbohydrates (whole grains), lipids (healthy oils), vitamins, minerals and water” in their diet. according to dr Norton.

Her favorite raw food dishes include gazpacho, sushi, ceviche and goji berries.

And while she’s not a vegetarian, the Queen also likes to stick to plant-based foods when she can.

During her and William’s royal tour of India, chef Raghu Deora, who cooked for the couple during their stay at the Taj Mahal Palace, revealed they enjoyed vegetable kebabs and lentil curry. Hi! reported.

Raghu explained, “It’s all vegetarian because I’ve been told that’s what they prefer.”

READ MORE: James Martin on why you should never put eggs in the fridge

dr Norton concluded: “I truly believe Kate’s secret is consistency.

“There hasn’t been a moment in history where she’s had a dramatic change in her appearance, not even post pregnancy, and I think that’s because it’s compatible with diet and exercise.”

However, in preparation for special occasions, the Duchess is reportedly taking extra precautions and following the Dukan Diet, which author Pierre Dukan says is “the real reason the French stay thin.”

To keep her slim ahead of her wedding in 2011, Kate reportedly tried the high-protein, low-carb diet.

This consists of four phases, Attack, Cruise, Consolidation and Stabilization, but ultimately encourages dieters to “eat as much as they want” out of 100 high-protein and plant-based foods.

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