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The key to a longer life?

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Share on PinterestWhat is the optimal combination of fruits and vegetables for a healthy diet? Anna Larson / Offset

  • The results of a new observational study support most of the current nutritional guidelines for fruits and vegetables.
  • Ingesting 5 servings of fruits and vegetables daily was associated with a lower risk of death associated with cancer, cardiovascular disease, or respiratory disease.
  • However, starchy vegetables and fruit juices did not appear to help reduce the risk.

For many decades, nutritionists have recommended a balanced diet to provide the body with the right nutrients to stay healthy. The core components of this diet include vegetables, fruits, grains, proteins, and dairy products.

A recent study by researchers at Harvard TH Chan School of Public Health in Boston, MA provides further evidence for current dietary guidelines and expands that by finding that consuming at least 2 servings of fruit and 3 vegetables daily can lower the risk of disease-related ones Deaths and deaths from all causes.

The study appears in Circulation, an American Heart Association (AHA) scientific journal.

“While groups like the American Heart Association recommend 4-5 servings of fruits and vegetables daily, consumers are likely to get inconsistent news about it […] the recommended amount and what foods should be consumed and avoided, ”says Dr. Dong D. Wang, MD, Sc.D., epidemiologist and nutritionist at Harvard Medical School and lead author of the study.

The Department of Health and the Department of Agriculture published their recommendations in the form of the Nutritional Guidelines for Americans 2020–2025.

According to these guidelines, half of the plate should contain fruits and vegetables at every meal.

However, the guidelines also indicate that more than 80% of people in the United States should not follow this recommendation and aim to increase their consumption of nutrient-rich foods.

The researchers collected self-reported nutritional information from two large cohort studies: the Nurses ‘Health Study (NHS) and the Health Professionals’ Follow-up Study (HPFS).

The NHS cohort included registered nurses between the ages of 30 and 55, while the HPFS cohort included men between the ages of 40 and 75 with health care professions. These studies included follow-up examinations with participants every 2-4 years to collect nutritional information over a period of approximately 30 years.

The researchers excluded participants with heart disease, cancer, or diabetes, so they received data from 66,719 women and 42,016 men.

They also incorporated data from a further 26 studies with a total of 1.9 million participants that examined the relationship between fruit and vegetable intake and mortality rates.

The high number of participants and the continuous longitudinal evaluations provided the team with an extensive collection of data for analysis.

It is important to note, however, that the criteria for the two cohorts – occupation and appropriate education – suggest a similar socio-economic status among participants, who may have had access to healthy eating more than other members of the population. The study does not address the realities and effects of food insecurity.

The study results showed that increased consumption of fruits and vegetables was linked to a lower risk of death, including death from cancer, heart disease, or respiratory disease.

In addition, the researchers saw the lowest risk of death at a threshold of 5 servings combined, beyond which there was no apparent benefit to the risk.

These results indicate the nutritional value of these foods. For example, consuming more fruits and vegetables increases the absorption of potassium and the antioxidant activity associated with lower blood pressure and improved lung function.

Since the data is fully self-reported, there may be discrepancies between the actual and the reported recording. In particular, participants with a higher intake may have a tendency to overestimate their intake.

This margin of error can blur the defined threshold value of 5 servings, so the study authors admit that slightly higher servings (up to 10) can also lead to a lower risk.

This study also goes beyond the current guidelines by distinguishing between certain groups of fruits and vegetables.

The researchers observed trends with a lower risk of death for leafy vegetables and foods high in vitamin C and beta-carotene. Fruits and vegetables that fall into these categories include spinach, kale, carrots, and citrus fruits.

In the case of fruit juices or starchy vegetables such as potatoes and peas, however, they could not see any trends. One possible reason for the latter is the importance of canned food. The canning process can rob starchy vegetables of their antioxidant properties.

Compared to whole fruits, the liquid form of juices can cause blood sugar and insulin levels to rise faster, which can increase the risk of disease.

Contrary to the existing guidelines that include canned foods and juices as recommended foods and beverages, this study calls for further research into the health effects of these products.

This study was not an intervention study, where researchers directly implement variables and analyze the effects, but rather an observational study. It cannot be concluded from this that the trends present in this study indicate a causal relationship.

Regardless, there is ample evidence to highlight the benefits of eating a balanced diet high in fruits and vegetables. The present conclusions are also consistent with the results of similar observational studies on the links between fruit and vegetable intake and disease.

The results of this study are in line with the general current nutritional guidelines of eating at least 5 servings of fruits and vegetables per day. In addition, it offers further insights into the peculiarities and advantages of eating fruits and vegetables.

Recipes with Whole Wheat Pasta

Cassy Joy Garcia offers a way to cook once, get 2 meals

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This cover picture published by Simon & Schuster shows

This cover picture published by Simon & Schuster shows “Cook Once Dinner Fix: Quick and Exciting Ways to Transform Tonight’s Dinner into Tomorrow’s Feast” by Cassy Joy Garcia. (Simon & Schuster via AP)

AP

Some families just love leftovers. What’s easier than reheating and digging up yesterday’s food? But this isn’t Cassy Joy Garcia’s family: they’re not leftover fans.

So Garcia had to get creative on her latest cookbook, which offers busy home cooks a way to reduce stress in the kitchen by turning one meal into two different ones.

She does it by planning two meals that usually share one protein. She cooks meat, fish or poultry for one meal and sets aside something for tomorrow’s dinner that will have its own flavors.

“When we started putting this puzzle together to see what it might look like, I realized we were drawn to something that I already do and use,” she says. “I just never really thought of it as a formula.”

“Cook Once Dinner Fix: Quick and Exciting Ways to Transform Tonight’s Dinner into Tomorrow’s Feast” shows how to switch from a beef and vegetable stew one night to shredded beef tostadas the next. Or dry grated grill brisket on Tuesday and cheesesteak filled peppers on Wednesday.

“I like the idea of ​​being able to bridge the efforts of tonight into a future meal,” she says. “If you get stuck, you have the feeling that you are constantly catching up.”

Each set of twin recipes includes cooking tips and multiple ways to replace a gluten-free, nut-free, grain-free, low-carb, or dairy-free diet. It also includes a dozen pairs of vegetarian meals.

“Her idea of ​​having a head start on making something really big today that will be totally delicious and then turning those leftovers into something else – that’s the real way she cooks,” said her editor, Justin Schwartz , Vice President and Editor-in-Chief at Simon Element, an imprint of Simon & Schuster. “It’s a concept that was true to her heart.”

Garcia’s creativity was in full swing to make sure Meal # 2 didn’t taste like Meal # 1 Chipotle Beef Tacos, the balsamic vinegar worked well with the chillies.

“The biggest challenge was that these taste profiles should be very different, but that commonalities should be found between them,” she says.

In one pair of recipes, Garcia fried a whole chicken in a lemon and garlic mixture for a rustic country dish and then used the breasts to make an Asian-inspired sesame chicken for the second dish.

“You don’t necessarily look at these two dishes and think they can work together. But garlic and lemon are common in Asian dishes. And so I got involved in these threads, ”she says.

Her editor says Garcia didn’t take any short cuts or fell into the lazy trap of just making two similar southern dishes for first and second meals.

“Cassy has such a keen sense for food and flavors. She really brought that to the table, ”said Schwartz.

Garcia is the creative force behind the popular food blog Fed + Fit, which she started in 2011. As a holistic nutritionist, her previous book, Cook Once Eat All Week, was weekend cooking for midweek use. She lives in San Antonio, Texas with her husband and two children.

She is a tinkerer in the kitchen and constantly refines. “I sometimes like to think that my recipe development method is almost literal, throw spaghetti on the wall and see what remains,” she says with a laugh and adds modestly that she identifies with the incomprehensible character of the Swedish chef Muppet.

“Cook Once Dinner Fix” is intended to help families escape the temptation to order and to relieve tension by planning two meals on weekdays around 5 pm: What is for dinner?

“As much as I love to cook, having dinner on the table can feel incredibly awkward and stressful,” says Garcia. “Meal two, it’s ready. It is planned. You know what it will be. “

The global pandemic disrupted the book – it shut down when the poultry recipes were photographed – but Garcia used the time to reconsider her work.

“It has allowed me to look back on the manuscript and see how we can make it even easier for people?”

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Recipes with Whole Wheat Pasta

Top Foods for Protein Sources on a Plant-Based Diet

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Plant-Based Protein: Top Foods for Protein Sources in a Plant-Based Diet

There are many reasons for switching to a plant-based diet. One of the main reasons is growing concerns about climate change. Over the past few years, we’ve realized that animal foods may not be as healthy as they appear.

This has increased the fear of chronic illness and is one of the main reasons behind the developing imagination. As more of us consider making the switch and finding a beginner plant-based eating plan, this movement of focusing on foods from plant sources is a trend that is not going to fade.

Traditionally, people eat plant-based foods for a variety of reasons. These include religious beliefs, animal welfare, and health concerns. More recently, however, people have been looking for more specific plant-based diet benefits and developing their own plant-based diet recipes and plant-based weight loss programs. But what about vegetable protein?

Once thought impossible, the fact is now that you can get enough protein from a plant-based diet. However, if you are new to all of this, you may want to know the best sources. Read on to discover top foods for protein sources in a plant-based diet …

Photo, Edward Howell.

High protein plant foods to consider

Whether you’ve just switched to a green diet or have been a vegetarian all your life, you need to know how to get key nutrients from plants and vegetables like protein.

Protein is readily available for non-vegetarians, but vegetarians may need to do a little research. Let’s take a look at some of the most protein-rich plant foods so you don’t miss out on protein.

fruits and vegetables

Fruits and vegetables are probably the most delicious way to add protein to your diet. It is believed that all fruits and vegetables contain some amount of protein. But some fruits and vegetables like spinach, broccoli, potatoes, sweet potatoes, artichokes, asparagus, guava, blackberries, and bananas contain good amounts of protein.

A good selection of fruits and vegetables is sometimes almost all you need for a nice plant-based diet. However, it’s also worth noting that it can be difficult to get the full amount of protein needed from just eating fruits and vegetables. This is where dietary supplements and protein powders for vegans come into play.

The above points are especially important for vegans who are fully committed to this diet.

Easy ways to get enough protein from a plant-based diet

Photo, Vita Marija Murenaite.

Edamame, tempeh and tofu

Edamame, tempeh, and tofu are all derivatives of soybeans and are great sources of protein. These plant-based foods can be used to prepare a variety of tasty dishes, including soups, burgers, parfaits, noodles, and chillies.

I am milk

Soy milk is the gym goer’s choice. It’s a form of processed milk made from soybeans. The fact that soy milk is fortified with extra vitamins, minerals, and other nutrients makes it a really great choice for health conscious people.

Oats and oatmeal

Oats are the cornerstone of any healthy breakfast and the most common way to meet your protein needs. They don’t contain full protein, but rather a higher quality protein that makes them a great food option.

Easy ways to get enough protein from a plant-based diet

Photo, Shashi Chaturvedula.

Seitan

Popularly known as wheat meat, seitan is a rich source of protein. It is made from gluten, the main protein in wheat. In addition to protein, seitan also contains selenium, iron, phosphorus, and calcium, making it a great choice for almost every vegetarian and vegan.

full grain

Brown rice, quinoa, brown rice noodles and farro ensure that you get the nutrients you need while still enjoying delicious food. We especially like to add ingredients like cashew cream to add flavor and thickness.

legumes

A plant in the Fabaceae family, legumes extend to beans, soybeans, peas, chickpeas, peanuts, lentils, lupins, mesquite, carob, tamarind, alfalfa and clover. Also known as legumes, these filling but tasty dishes go great with curries, pasta and salads.

Easy ways to get enough protein from a plant-based diet

Photo, Mika Baumeister.

Obtaining important nutrients

As with any diet, the benefits depend on the quality of the ingredients used and the amount consumed. It’s also important to consider nutrients that aren’t as typically found in a plant-based diet or, if you eat out a lot, a plant-based restaurant menu. The most important nutrients include:

– Vitamin B12 is typically found in foods of animal origin and must be supplemented
– Vitamin D, which is typically found in oily fish, can now be obtained from both mushrooms and dietary supplements. And of course the sun

Make sure to speak to your doctor when considering nutritional supplements to aid your diet and nutrition decisions.

A plant-based diet is known to increase your energy levels. It can be even more beneficial because you can exercise more. And be less sick. Also, spending more time in the gym means you can eat more. Of course, you don’t want to undo the gains you made from the extra exercise, so your choice of “treat” here is key.

One of our favorite snacks are the energy-boosting Hemp Energy Bites, which contain just six ingredients. In our opinion, digestible and yet enjoyable, this is an all-round hit.

We also have a huge fondness for keto avocado brownies, and since it’s possible to be keto and plant-based by replacing animal protein with plant-based protein, these are easy to make and tick all the chocolate monster boxes. You can read more about this type of plan here: including deciphering the difference between clean keto and dirty keto.

Easy ways to get enough protein from a plant-based diet

Photo, THE 5th.

Finally

There are many diet options to choose from, some keep and some don’t. Some might be for you and some might not. It is important to understand why you are embarking on a new plan. Is it a fad? For your health? A lifestyle change? Don’t want to eat animals? Or to help the environment?

Maybe it’s some of these reasons, maybe all of them, maybe none at all. Whatever you choose, do your research and adopt it.

Remember, protein is one of the human body’s greatest nutritional needs. After reading this article, maybe you are ready to give it a try and think about how to go on a two week plant-based diet? If so, remember that a healthy plant-based eating plan must include good sources of protein. From oatmeal for breakfast, avocado for lunch, hemp energy balls, nuts and seeds for snacking, and seitan, or delicious brown rice noodle dishes for dinner, this new way of life doesn’t have to be boring.

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Fall 2021: From Ginger Pumpkin Soup to Maple Pumpkin Bread, 5 Healthy Pumpkin Recipes Perfect For Autumn

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Pumpkin is one of the most versatile foods in autumn. Not only is it used in decorations, but it is also known for its versatility in taste. From soups to desserts to lattes, pumpkin is the dominant taste in autumn. Pumpkin Spice Latte step-by-step recipe.

And best of all, it comes with a number of health benefits. In addition to promoting low calorie weight loss, pumpkin also boosts immunity as it is full of vitamins. The potassium, fiber, and vitamin C in pumpkins can also be beneficial for heart health. Therefore, pumpkin recipes are very healthy and leave you guilt free. At Latestly, we’ve put together five healthy pumpkin recipes for you to enjoy this fall. 5 easy-to-make and cheesy recipes for fall.

1. Ginger and pumpkin soup

This rich, creamy and warm soup can be prepared several days in advance and stored in an airtight container in the refrigerator. A unique mix of fresh ginger, pear nectar and peanut mix with the pumpkin results in a very surprising taste. This fall, you need to start your season with this delicious soup that has a very promising taste.

2. Pumpkin pan

Vegetable Pumpkin Pan is vegan, easy, healthy in that it contains all of the veggies, and it’s a comforting recipe as it only takes 30 minutes to prepare. The words calming and effortless are often used when talking about fall recipes, as this season is all about being lazy and enjoying the incoming winter chill. Combine this recipe with Red Kuri Pumpkin or any type of pumpkin and enjoy your cold autumn evening.

3. Maple pumpkin bread

Enjoy your autumn evenings with a cup of coffee or a latte and a slice of non-dairy white bread made from whole wheat flour and sweetened with maple syrup. With cinnamon, nutmeg and orange peel, the maple pumpkin bread is the perfect autumn breakfast for many.

4. Vegan Pumpkin Alfredo Noodles / Pasta

Ready in just 15 minutes, vegan pumpkin alfredo noodles are healthy and delicious. Try this gluten and dairy free recipe and enjoy your fall without guilt. The pumpkin not only gives the recipe an extra creaminess, but also gives the recipe a slightly sweet taste.

5. Pumpkin Pie Energy Bites

Working long shifts in the lazy autumn season? Then you absolutely have to pack these little bites in your bag. These energy bites are vegan, sugar-free, gluten-free and high in fiber and are easy to prepare, pack, store and eat.

Autumn is the time of year when the temperature gradually drops. The transition between temperatures makes people very lazy and low on energy. Try these hassle-free healthy pumpkin recipes while you sit back and enjoy the change of seasons from summer to winter.

(The above story first appeared on LatestLY on September 20, 2021 at 2:43 pm IST. For more politics, world, sport, entertainment and lifestyle news and updates, visit our website Latestly.com).

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