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Food List Recommended By Brian C Jensen That Can Keep You Healthy During Covid19

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A healthy body doesn’t just refer to bodybuilders. Regardless of the shape or size of the body, it must be healthy from the inside with a robust immune system that prevents or reduces disease, infection, and disease. If you have a strong immune system, you will be better off weathering the onslaught of the Covid19 pandemic.

In addition, good immunity will protect you from other diseases, explains Brian C Jensen. Knowing how to stay healthy automatically supports the immune system. As long as you have healthy physical health, you will also have healthy mental health as they are interdependent. However, once you know how to keep stress under control, you will have a greater advantage in ensuring a healthy mind without exercise.

Your body comes first, says Brian C Jensen

A strong body is a sure sign of good health that will make you more confident to take on the challenges in order to emerge victorious. Healthy people usually stay happy because they don’t worry about their health, which adds a positive touch to their emotions and creates a happy halo that lifts the mood.

To build a healthy and resilient body, you need to exercise every day, and when the mind is perfectly synchronized with the body, it will function more effectively and help prevent infection. Eating suitable foods and keeping the body hydrated will help improve metabolism, which aids the absorption of nutrients in the body, which will help strengthen bones and muscles, in addition to improving immunity and increasing endurance. Immunity will protect you from all types of infections, including the novel coronavirus.

Eating healthy

Be careful with what you eat as it has a direct impact on your health. Choosing healthy, nutritious foods will improve metabolism and result in a healthy body that is better able to protect against disease. Dietary supplements and nutritional supplements are the cornerstones of good health, provided you know how to create a healthy, balanced diet that can provide nutrients such as proteins, vitamins, and minerals to the body.

Ensuring good health helps keep various diseases at bay, and not just Covid19. Now that Covid19 is our greatest enemy, all health discussions revolve around it. But a healthy body is good for the heart, prevents strokes, keeps blood pressure under control, reduces type 2 diabetes and even fights cancer effectively.

The ingredients of a healthy diet

A selection of fresh fruits and vegetables, beans and lentils, a mix of wheat or whole grains and rice, and high-protein foods such as meat, fish, poultry and dairy products are the main ingredients of a healthy diet. Adding some nutritional supplements is only an option if you are sure of the contents. High-fiber unprocessed foods like brown rice, corn, oats, and millet make you feel fuller after long-lasting meals. As a snack, you can eat fresh fruit, unsalted nuts, and some selected vegetables.

Consume only healthy fats available in olive, soy, corn and sunflower oils and choose white meat over red meat along with low-fat dairy products. Also, drink plenty of fluids to keep your body hydrated.

Published June 4, 2021

Whole Grains Health

Micronutrients are essential for you; here’s why

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Nutrients and supplements are the most underrated terms when it comes to healthy eating. In the age of Instagram where it’s common to flaunt everything you eat and switch between the latest diet fashion trends, we tend to ignore the true science of nutrition. “There is an endless pool of content on the Internet on this subject. However, it is also the main reason behind the various myths and misconceptions that people fall prey to. Food with high cholesterol is unhealthy, only people with high blood pressure should limit their sodium intake, dietary supplements are a waste of money; These are just some of the misleading statements that need to be corrected, ”said Dr. Manoj Chadha, Consulting Endocrinologist in Mumbai.

One area of ​​nutrition that has suddenly caught interest and is relatively ambiguous for most people is the role of micronutrients in our overall immune response and wellbeing. As the pandemic emphasizes the need to build a strong immune system more than ever, it is important to really understand the types of micronutrients that are readily available and how they affect the body. For a long time the focus was on vitamins A, C and D. However, the order of importance for preserving these micronutrients remains Z, A, C, D – zinc, vitamins A, C and D.

zinc

“Before the pandemic, zinc was one of the most underrated micronutrients. Doctors stuck to prescribing the usual vitamins A, C, and D, and people were happy to put cod liver oil and oranges in the cart while supposedly soaking up all of the vitamin D from the sun! However, there is enough evidence now to suggest that zinc is also a critical element in building immunity. It is an important part of antiviral drugs and antibiotics. It is also known to act as a preventive and therapeutic agency by complementing prescribed treatment for Covid-19. It is possible that zinc deficiency may be a potential additional factor that predisposes people to infection and the harmful progression of Covid-19, ”she told indianexpress.com.

While natural foods such as legumes, nuts, dairy products, eggs, meat, and whole grains are accessible sources of zinc, it is also advisable to ensure that your body is getting the necessary amounts with the help of additional dietary supplements.

Vitamins A, C and D

The sun is the greatest source of vitamin D. (Source: Getty Images / Thinkstock)

According to a study by the International Journal of Research and Orthopedics, of 4,624 people surveyed in the country, almost 77 percent were vitamin D deficient. Most people are known to have one or more of these deficiencies, some of which are so severe that they cannot be detected in the system. So our bodies clearly need more amounts of these micronutrients and the natural sources are unable to meet these needs. Let’s start by briefly understanding why vitamins A, C, and D should be included in our considerations.

Vitamin A plays an important role in the regulation of innate immunity and its deficiency can lead to an increased susceptibility to various pathogens in the eye, in the respiratory tract and in the gastrointestinal tract. Clinical studies have shown that vitamin C, also known as ascorbic acid, can reduce susceptibility to viral respiratory infections and pneumonia. The lack of vitamin D, found in tiny amounts in foods like dairy products, grains, and oily fish, has been linked to a higher incidence of acute respiratory infections. Clear studies of the effects these micronutrients have on the body have shown that they can help in the prevention and treatment of Covid-19.

“In summary, it can be said that nutrition is a very broad term and requires more attention than ever. The micronutrients mentioned above are in no way exhaustive and are the only means of achieving good immunity. Understanding the role they play in our overall wellbeing and making sure we add them to our diet, however, is a good starting point for this journey to healthy living, ”concluded Dr. Chadha.

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Whole Grains Health

Eating starchy snacks associated with higher risk of cardiovascular disease: Study

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Consumption of Starchy Snacks at Higher Risk of Cardiovascular Disease: Study | Photo credit: Pixabay

Washington: Can Starchy Snacks Harm Heart Health? A new study suggests they could! The new study found that eating starchy snacks high in white potatoes or other starches after a meal was linked to at least a 50 percent increased risk of death and a 44 to 57 percent increased risk of cardiovascular death. Conversely, eating fruits, vegetables, or dairy products with certain meals is associated with a lower risk of dying from cardiovascular disease, cancer, or other causes. The results of the study were published in the Journal of the American Heart Association.

“People are increasingly concerned about what they eat and when they eat,” said Ying Li, PhD, lead study author and professor in the Nutrition and Food Hygiene Department at Harbin Medical University School of Public Health in Harbin, China.

“Our team tried to better understand the effects of different foods when consumed with certain meals,” added Li.

Li and colleagues analyzed the results of 21,503 participants in the National Health and Nutrition Examination Survey (NHANES) from 2003 to 2014 in the United States to assess eating patterns at all meals. In the study population, 51 percent of the participants were women and all participants were 30 years or older at the start of the study. To determine patient outcomes, researchers used the National Death Index from the U.S. Centers for Disease Control and Prevention to record participants who died of cardiovascular disease, cancer, or other causes by December 31, 2015. The researchers categorized the participants’ eating patterns by analyzing what types of foods they ate with different meals. For main meals, three main morning meal nutritional patterns were identified: western breakfast, starchy breakfast and fruit breakfast.

Western lunch, vegetable and fruit lunch have been identified as the most important eating patterns for lunch. Western dinner, vegetables and fruits have been identified as the main eating patterns for dinner. For snacks, grain snacks, starchy snacks, fruit snacks and milk snacks were identified as the main snack patterns between meals. In addition, participants who did not fit into certain eating patterns were analyzed as a reference group. The researchers found that the Western eating pattern was higher in fat and protein, which is similar to many North American meals.

The participants in the western lunch group consumed most of the servings of refined grains, solid fats, cheese, added sugars, and sausages. The participants in the fruit lunch group consumed most of the servings of whole grains, fruit, yogurt and nuts. The participants in the vegetable-based dinner group ate most of the servings of dark vegetables, red and orange vegetables, tomatoes, other vegetables, and legumes. Participants who consumed starchy snacks consumed most servings of white potatoes.

According to their findings:

  1. Eating a western lunch (which usually includes refined grains, cheese, charcuterie) was linked to a 44 percent increased risk of CVD deaths.
  2. Eating a fruit-based lunch was linked to a 34 percent reduced risk of CVD death.
  3. Eating a vegetable-based dinner was associated with a 23 percent and 31 percent reduction in CVD and overall mortality, respectively.
  4. Eating a high starch snack after a meal was associated with a 50-52 percent increased risk of all-cause mortality and a 44-57 percent increased risk of CVD-related mortality.

“Our results showed that the amount and time of ingestion of different types of foods are equally critical to maintaining optimal health,” said Li.

Li added, “Future dietary guidelines and intervention strategies could incorporate optimal consumption times for food throughout the day.”

One of the limitations of this study is that the nutritional data was provided by the participants themselves, which can lead to memory bias. And although the researchers checked for potential confounders, other unmeasured confounders cannot be ruled out.

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Tips on how to raise a healthy child on a vegan diet

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Parents often wonder if children are getting enough protein on a plant-based diet. This is understandable given the importance of protein to a growing child. If you have decided to start a vegan diet for a child, here are some things you should know.

How Much Protein is Enough?

The recommended intake for a healthy adult is 46 grams of protein per day for women and 56 grams for men. But the average adult in developed countries eats far more protein than they actually need. In fact, they are eating roughly double the recommended amount! It is therefore easy to get enough protein simply by consuming a variety of plant-based foods, including beans, legumes, nuts, broccoli, and whole grains.

Vegetable proteins

Did you know that plant-based foods contain more vitamins and minerals, contain fiber, and contain far less sodium, saturated fats and cholesterol than their meat and milk-based counterparts? They also don’t contain antibiotics and other scary medicines commonly found in meat and dairy products. Here are a few other herbal facts:

  • Soy protein provides the same protein quality as meat and contains all of the essential amino acids.
  • Non-heme iron is found in a wide variety of plant foods, including leafy vegetables, beans and grains, nuts, and seeds.
  • Omega-3, which is also a common problem, can be easily replicated in a plant-based diet of flaxseed, hempseed, and chia seeds, to name a few.

The benefits of the plant-based diet

With increasing awareness of the benefits of the plant-based diet, there is now a wider variety of kid-friendly plant-based meals on the market. It’s so much easier these days to replicate foods that kids eat and enjoy in plant-based versions these days.

The challenges of vegan parenting

Being a parent has its challenges. But raising vegan kids in a non-vegan world is really tough.

Here are a few ideas to help you out.

  • Remember, your child is not you. It is up to you to teach them the values ​​that you have as a family unit. You are there to guide and inspire them. If, as you get older, they make different decisions than you do, don’t take it personally or as a sign that you have failed.
  • Keep meals exciting. Get creative in the kitchen with your kids. Try to make food art with the vegetables. Think Rainbow Wraps, Noughts and Crosses (winner eats everything) and become a master of disguise (hide the vegetables they don’t normally eat).
  • Talk about the food you prepared. Educate your children about the health benefits. Raising yourself and your children will benefit you all greatly. Discuss how you prepared the food and where it came from (e.g. if it is grown by yourself, from a nearby farm). Talking about where animal products came from can also help the rest of the family understand your point of view. Keep emotions out of these discussions – be open, honest, and logical.
  • Realize that everyone is on their own path. You cannot impose your own feelings on others. Listen to their point of view, be kind, and give your own thoughts in a non-confrontational way. Plant seeds. Do not judge. Be compassionate.
  • Be prepared for events. School events, fundraisers, get-togethers, and children’s parties usually involve animal products. Pack some options for your kids.
  • Connect with animals. Go to a farm together and spend time with the rescued animals. Make sure your kids have a real connection with animals.
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