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Nov 17

Strict diets can deprive us of our happiness and health – The Aggie – The Aggie

We need to focus on loving and listening to our bodies when it comes to our diet

In the U.S., diet culture began in the early 1900s and has since accumulated an exhaustive list of different dieting fads for people to attemptcleanses, low-carb, ketogenic, paleo, etc. Companies like Atkins and Weight Watchers have made a profit by supporting the narrative that people need to lose weight in order to love themselves and to be considered healthy. Although these programs are not as popular as they once were, new diet trends that engender the same narrative have taken their place.

A-list celebrities, popular magazines and social media influencers are at the top of the list for promoting these diet trends. By just posting pictures of their meals or grocery hauls, they influence thousands of people to start a diet they know nothing about. I, myself, have fallen into this trap before, just to quickly find out that I do not have the resources nor the education to be making these decisions about the food I eat.

More importantly, what works for one person, doesnt always work for everyone else. All bodies are different and therefore require different foods and methods for losing weight. Consequently, most diets arent tailored to individual needsa potential reason why some people see progress and others do not while on the same diet.

Generally, people arent quick to share the negative outcomes or hardships we experience day-to-day. Instead, we tend to use social media to highlight the favorable and positive aspects of our lives. In regards to dieting, its more pleasing to show the successful results rather than the struggles and lack of progress. Sadly, this generates the idea that certain diets are easy and accessible for everyone.

Self-control and deprivation are the two pillars of dieting. Diets require you to exercise self-control in order to deprive yourself of certain foods, and thereby satisfaction, depending on the rules of your diet. In reality, not all days can be good ones, and a quick mood fixing solution is the comfort food that tends to exist outside the bounds of our diet. Thus, the purpose of a cheat day. The name itself, however, carries a negative connotation thats intended to make us feel guilty for defying the rules of our diet. Its inherently dangerous to not only deprive ourselves of the foods we may actually need, but also to deprive ourselves of something that may bring us happiness.

Although weight loss goals originally intended to motivate us to stay on track with our diet, setting them poses a threat to our well-being. Setting unrealistic and unattainable goals leads to disappointment and, more dangerously, unhealthy eating habits. Losing weight does not happen overnight, making it hard to stay inspired. As a consequence, people may lose hope and develop disordered eating habits.

This does not mean dieting is always ineffective and bad. In fact, many people have success stories. But its important to note that dieting and depriving yourself of certain foods is not the only way to become healthy. Listening to your body, tuning in to your emotions and being rational about the food you eat is a much more substantial way to live. Intuitive eating is not a diet plan, rather it pushes you to reject the diet mentality altogether.

For far too long, diet culture has convinced us that our bodies arent good enough or that we need to change ourselves to appease societys unrealistic standards. Rather than measuring our self-worth against the superficial wellness represented in movies, television and on social media, the focus needs to be switched from losing weight to loving and listening to our bodies.

Written by: Kacey Cain

Disclaimer: The views and opinions expressed by individual columnists belong to the columnists alone and do not necessarily indicate the views and opinions held by The California Aggie

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Strict diets can deprive us of our happiness and health - The Aggie - The Aggie

Nov 17

15 Foods That May Help Prevent Clogged Arteries – Healthline

Atherosclerosis occurs when fatty deposits accumulate along artery walls. You may have heard the condition referred to as clogged arteries or a hardening of the arteries.

This causes the arteries to narrow and restricts blood flow to the heart and other parts of the body.

This article lists 15 foods that may help prevent clogged arteries.

Atherosclerosis is considered a major underlying cause of heart disease, including coronary artery disease, the most common type of heart disease in the United States.

Atherosclerosis is the underlying cause of about 50% of deaths in Western countries (1).

Its a chronic inflammatory disease with numerous risk factors.

Youre more likely to develop atherosclerosis if you (1, 2, 3):

On the other hand, following a diet rich in certain foods like vegetables, fruits, and fish has been shown to reduce the risk of atherosclerosis and heart disease (4).

Here are 15 foods that may help prevent clogged arteries.

Berries include blueberries, strawberries, cranberries, raspberries, and blackberries.

These fruits are associated with an impressive amount of health benefits, including their ability to reduce inflammation and improve heart health.

Berries are packed with fiber, vitamins, minerals, and plant compounds. These include flavonoid antioxidants, which are known to help boost heart health (5).

Research has also shown that eating berries significantly reduces atherosclerosis risk factors, including elevated LDL (bad) cholesterol, blood pressure, and blood sugar levels (6, 7).

Berries may help prevent clogged arteries by reducing inflammation and cholesterol accumulation, improving artery function, and protecting against cellular damage (8).

Beans are packed with fiber and well known for their heart health benefits. Eating fiber-rich foods like beans is essential for preventing atherosclerosis (9).

Eating beans is an excellent way to keep cholesterol levels in check, thereby reducing your risk of clogged arteries. Many studies have demonstrated that eating beans can significantly reduce LDL (bad) cholesterol levels (10, 11, 12).

One review of 26 high quality studies found that diets that included about 1 serving (130 grams) of beans daily were associated with significantly lower levels of LDL (bad) cholesterol compared with control diets (12).

Research has also shown that bean-rich diets may reduce blood pressure, improve artery function, and decrease the risk of type 2 diabetes. All of these effects may reduce the risk of atherosclerosis (13, 14, 15).

Fish is loaded with essential nutrients, including omega-3 fats. Eating omega-3-rich fish may help reduce the risk of atherosclerosis.

Studies show that omega-3s help reduce the expression of cellular adhesion molecules, which are proteins that allow cells to stick to one another and their surroundings.

Your body releases cellular adhesion molecules in response to inflammation, and theyre a driving force behind clogged arteries (16, 17, 18, 19).

Whats more, fish intake has been associated with a reduced risk of atherosclerosis.

A study in 961 people compared participants who ate less than one serving of fish per week with those who ate two or more servings of fish per week.

The study found that 13.3% of people who ate less fish had atherosclerosis in their carotid arteries, which deliver blood to the brain, compared with just 6.6% of those in the fish-eating group (20).

Tomatoes and tomato products contain plant compounds that may be particularly helpful for reducing the development of atherosclerosis.

For example, tomatoes contain the carotenoid pigment lycopene, which may have impressive health benefits.

Studies show that consuming lycopene-rich tomato products may help reduce inflammation, boost HDL (good) cholesterol, and reduce the risk of heart disease (21, 22, 23).

Interestingly, combining cooked tomato with olive oil may offer the greatest protection against clogged arteries.

One study in 40 people found that eating tomato sauce with olive oil had the greatest effect on reducing adhesion molecules and inflammatory proteins, compared with raw tomatoes and plain tomato sauce.

However, all the tomato preparations boosted HDL (good) cholesterol and reduced total cholesterol (24).

Onions are part of the Allium genus and linked to a number of health benefits. Research has shown that a diet rich in these popular veggies may protect the arteries.

A 15-year study that followed 1,226 women ages 70 and older found that a higher intake of Allium vegetables like onions was associated with a lower risk of death related to disease caused by atherosclerosis (25).

Onions contain sulfur compounds that scientists think may help prevent blood vessel inflammation, inhibit the clumping together of platelets in the blood, and increase the availability of nitric oxide (25, 26).

All of these effects may help protect against atherosclerosis and improve artery health.

Citrus fruits are delicious and provide a variety of vitamins, minerals, and antioxidants, including flavonoids.

Citrus flavonoids can decrease inflammation and help prevent free radicals in the body from oxidizing LDL (bad) cholesterol. Oxidized LDL is associated with atherosclerosis development and progression (27, 28).

This may be why citrus consumption is associated with a reduced risk of heart disease and stroke two conditions linked to atherosclerosis (29).

Spices, including ginger, pepper, chili, and cinnamon may help protect against clogged arteries (30).

These and other spices have anti-inflammatory properties and may help scavenge free radicals, improve blood lipid levels, and reduce the clumping together of platelets in the blood (30).

You can increase your spice consumption easily by adding these versatile flavorings to oatmeal, soups, stews, and just about any other dish you can think of.

Flax seeds are tiny powerhouses of nutrition.

They are high in fiber, healthy fats, vitamins, and minerals, including calcium and magnesium. In addition to being highly nutritious, flax seeds may help prevent atherosclerosis.

One study found that rabbits that ate flax seed after a high cholesterol diet experienced a 40% reduction in plaque formation compared with animals that did not eat flax seeds (31).

Flax seeds contain secoisolariciresinol diglucoside (SDG), an anti-inflammatory and cholesterol-lowering lignan compound whose properties counter atherosclerosis (32).

Adding cruciferous vegetables like broccoli, cabbage, and cauliflower to your diet may help reduce your chances of developing clogged arteries.

Studies show that eating cruciferous vegetables is associated with a decreased risk of atherosclerosis.

A study in 1,500 women found that eating cruciferous vegetables was associated with lower carotid intima-media thickness (CIMT) (33).

Healthcare providers use this measurement to assess a persons risk of atherosclerosis-related disease.

Research has also linked cruciferous vegetable intake to reduced arterial calcification and risk of death caused by atherosclerosis-related disease (25, 34, 35).

Arterial calcification leads to the hardening of the arteries in atherosclerosis.

Beets are a rich source of nitrates, which your body converts to nitric oxide, a signaling molecule that plays many essential roles in your body.

Inflammation in the blood vessels leads to decreased nitric oxide production.

Eating foods like beets that are rich in dietary nitrates may help improve blood vessel function and decrease inflammation, which may help prevent atherosclerosis (36, 37).

Research has also found an association between dietary nitrate intake and a reduced risk of atherosclerosis-related death (38).

Oats are an excellent choice for those who have atherosclerosis or are trying to prevent clogged arteries.

Eating oats can help significantly reduce atherosclerosis risk factors, including high levels of total and LDL (bad) cholesterol (39).

Oats also contain antioxidants called avenanthramides, which may help inhibit inflammatory proteins called cytokines, as well as adhesion molecules. This may help prevent atherosclerosis (40, 41).

Consuming oat bran, which is packed with fiber, may be helpful as well.

A study that included 716 people with coronary artery disease found that those who consumed oat fiber regularly had lower levels of LDL (bad) cholesterol and inflammatory markers than those who did not eat oat fiber (42).

The study also found that oat fiber intake was associated with a lower risk of needing revascularization a procedure to increase oxygen delivery to the heart and other parts of the body. A person may need this if atherosclerosis has impeded their blood flow (42).

Nuts and seeds are excellent sources of protein, fiber, healthy fats, vitamins, and minerals. Whats more, these tiny and versatile foods may help prevent clogged arteries.

Research has consistently shown that nut and seed intake can significantly improve atherosclerosis risk factors.

For example, eating nuts and seeds can reduce LDL (bad) cholesterol and blood pressure and may help boost HDL (good) cholesterol (43, 44, 45, 46).

Research has also shown that eating nuts and seeds reduces blood sugar levels and may help protect against diabetes, a known risk factor for atherosclerosis (43, 47).

Additionally, eating nuts and seeds may help improve blood vessel function and protect against heart disease (48, 49).

Leafy greens, including lettuces, kale, arugula, Swiss chard, and spinach, offer an abundance of nutrients that may help protect against atherosclerosis.

Green leafy vegetables are a good source of dietary nitrates, which can help improve blood vessel function and reduce inflammation.

Theyre also packed with potassium. This mineral helps prevent vascular calcification, a process that contributes to atherosclerosis (36, 50).

Plus, numerous studies have shown that eating green leafy vegetables is an excellent way to reduce your risk of heart disease.

A review of eight studies found that consuming green leafy vegetables was associated with a significantly reduced risk of heart disease by up to 15.8% (51).

Cocoa and dark chocolate products are not only delicious but also may help ward off atherosclerosis.

A study that included 2,217 participants found that eating chocolate was associated with less atherosclerotic plaque in the coronary arteries. These arteries transport oxygen-rich blood to the heart (52).

Studies have also found that eating chocolate is associated with a reduced risk of stroke, heart disease, and diabetes (53).

Whats more, cocoa and dark chocolate products are rich in polyphenol plant compounds.

These help increase nitric oxide production and decrease inflammation in the arteries, which may help improve physical function in people with atherosclerosis (54).

One study compared the effects of eating dark and milk chocolate in 20 people with peripheral artery disease, a condition caused by atherosclerosis.

The study defined dark chocolate as having more than 85% cocoa content.

The researchers found that consuming 40 grams of dark chocolate significantly improved walking time and blood levels of nitric oxide compared with consuming milk chocolate (54).

The Mediterranean diet is rich in high fiber vegetables, beans, and olive oil. It has long been associated with improved heart health.

Olive oil may help reduce the risk of atherosclerosis.

A 4-month study in 82 people with early atherosclerosis found that daily intake of 1 ounce (30 mL) of olive oil significantly improved participants blood vessel function and reduced inflammatory markers (55).

A 2018 review also concluded that olive oil consumption is associated with reduced atherosclerosis-related inflammatory markers and a decreased risk of heart disease and complications (56).

Scientists attribute olive oils ability to increase heart and blood vessel health to its high content of polyphenol compounds.

Keep in mind that less refined extra virgin olive oil has significantly greater amounts of polyphenols than more refined olive oils (56, 57, 58).

A healthy diet rich in nutrient-dense foods may help reduce your risk of developing clogged arteries.

Research has shown that adding foods like cruciferous vegetables, fish, berries, olive oil, oats, onions, greens, and beans to your diet may be an effective way to prevent atherosclerosis.

All of the foods listed above offer many other benefits as well. Adding them to your daily routine may significantly decrease your risk of disease and boost your overall health.

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15 Foods That May Help Prevent Clogged Arteries - Healthline

Nov 17

This Diet Reduces the Risk of Osteoporosis – DocWire News

A study published in Osteoporosis International found that the DASH (dietary approaches to stop hypertension) diet reduces the risk of osteoporosis.

The cross-sectional study included 151 postmenopausal Iranian women aged 50 to 85years. Researchers measured lumbar spine and femoral neck bone mineral density (BMD) via dual-energy X-ray absorptiometry. Postmenopausal osteoporosis was defined using the World Health Organization criteria as a BMD T-score of 2.5 or less standard deviations.

Patients completed a 168-item food frequency questionnaire to detail their dietary intake within the past year. The DASH score was then calculated based on energy-adjusted intakes of eight major dietary components usually emphasized (i.e., fruits, vegetables, nuts and legumes, low-fat dairy products, and whole grains) or minimized (i.e., sodium, sweets, and red or processed meats) in the DASH diet. A higher DASH score was associated with higher adherence to the DASH diet.

Per the multivariable-adjusted binary logistic regression analysis, participants in the highest tertile of DASH score had a lower risk of osteoporosis at the lumbar spine than those in the lowest tertile (odds ratio, 0.28; 95% confidence interval, 0.09-0.88;P=0.029). The researchers did not observe a significant association between adherence to the DASH dietary pattern and risk of osteoporosis at the femoral neck.

This is the first study to examine the association of adherence to the DASH dietary pattern and osteoporosis risk. [The] findings suggest the inverse association of adherence to the DASH dietary pattern and osteoporosis risk in postmenopausal Iranian women, the researchers concluded.

Continued here:
This Diet Reduces the Risk of Osteoporosis - DocWire News

Nov 17

Why I Don’t Eat Protein Powder: To Fight Aging an Prevent Disease – The Beet

The plant-based protein market was valued at $16.5 billion in 2018 and is forecasted to triple, to $40.5 billion by 2025, with a myriad of varieties of vegan protein powder on the market. If you want to avoid soy, you have plenty of choices, whether you prefer pea- or rice- or hemp-based protein or some combination. If you dont care for glyphosate in your powder, you can now choose from dozens of organic options.

However, as more and more consumers are coming to realize, billion-dollar industries don't always optimize their products for human health. Perhaps the most common question posed to vegans or people who eat plant-based has been, Where do you get your protein? The more apt question might be: Do you really need all that protein? There is growing evidence that a low-protein diet is healthier, helps fight aging, and prevents disease. And yet, we are sold on the hype that getting an abundance of protein is a requirement of a fit, active body, and the more the better.

The USDA dietary guidelines appear to have a fixation on proteinit's a food groupand since meat products contain some of the highest concentrations of protein per serving among all foods sold at grocery stores, the requirement for protein has proven an invaluable marketing tool. No matter whether you're selling plant-based products or those from animals, our obsession with protein intake has been a powerful marketing tool. Americans have been taught that protein helps build muscle. No protein, no strong bodies. But what if I told you that we don't need nearly as much protein as we've been told? And in fact, there are significant health benefits from getting less?

As for building strong muscles, one of the mechanisms in the body that facilitate this process is the hormone known as insulin-like growth factor 1(IGF-1), which is synthesized by the liver and muscles in higher quantities in people who eat more protein. Vegans, vegetarians, and flexitarians alike may rejoice that there are so many plant-based protein powders to help them raise their IGF-1 levels, but they may also be interested to learn about some of the unintended consequences of elevated IGF-1 levels.

Perhaps the most concerning studies are those that show elevated levels of IGF-1 have been associated with cardiovascular disease and cancer, which respectively are the first and second most common causes of death for Americans (cardiovascular disease alone kills over 650,000 Americans a year if you include heart attacks and strokes). The cancer study specifically states: "Epidemiological evidence is accumulating and suggests that the risk of cancers of the colon, pancreas, endometrium, breast, and prostate are related to circulating levels of insulin, IGF-1, or both."

The cardiovascular study states "Numerous studies have investigated the effect of serum IGF-I concentration on aging and different aging-related diseases, e.g. cardiovascular disease (CVD) and cancer. Decreased as well as increased levels have been reported to be associated with reduced life expectancy in humans." Essentially, too much protein as we age is as deadly as too little.

Accelerated aging and high protein consumption have been measured since 1996 when a study in the American Journal of Epidemiology showed that dietary protein increases calcium loss in the urine, putting high-protein consumers at risk of osteoporosis. The study found that women who ate more than five servings of red meat a week had a significantly higher risk of forearm fracture than women who ate less than one serving of meat a week. The study notes that an increased risk of bone fracture was not associated with higher consumption of vegetable protein (the study makes no mention of vegetable-derived protein powder), so it appears that protein consumption in the form of whole vegetable sources is healthiest.

In most cases, Americans eat far more protein than they need each day. The recommended daily amounts are 45 grams for a woman and 58 grams for a man, per day, though you can safely add more if you are actively training for an event or hitting the gym daily. Protein deficiency is not a serious problem in the American diet, whereas overeating is. (For a handy calculator, enter your age and weight and find out how much you need.)

Dr. Joel Fuhrman, bestselling author, doctor, and plant-based lifestyle champion, takes the position on IGF-1 is that to be your healthiest, you should maintain lower levels throughout your adult life by eating plant-based. In his blog on the topic, he writes:

"Excessively low or high IGF-1 levels could lead to health problems. In adults, a high IGF-1 level is linked to accelerated aging and an increased risk of cancer and premature death. Maintaining a relatively low IGF-1 level throughout most of ones adult life is thought to be an important factor by which centenarians are able to live that long without developing cancer."

So what is the right amount? Furhman tackles that as well: "The European Prospective Investigation into Cancer and Nutrition (EPIC) study reported an average serum IGF-1 level of 200-210 ng/ml, suggesting that this is a typical level for adults on a Western diet. The amount of animal products consumed by most Americans drives their IGF-1 into this danger zone (above 200), increasing their risk of cancer."

Keeping your IGF-1 lower as you age is will minimize the risk of disease, including cancer, heart disease, and stroke, according to studies. To get the amount of protein you need (but not more) Dr. Furhman suggests you eat a varied plant-based diet incorporating more beans, greens, and seeds as you age to maintain healthy bone mass, muscle mass, and brain function.

Modern science has endowed us with the power to choose how high our IGF-1 hormone levels are and has also proven which choicehigh protein or low proteinis associated with longevity. If you decide not to consume protein powder from any source, you may live longer than your gym buddy who takes it by the scoopful. You'll also save money on groceries.

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Why I Don't Eat Protein Powder: To Fight Aging an Prevent Disease - The Beet

Nov 17

Blue Apron Review: How It Works, Pros, Cons, and More – Healthline

Blue Apron is a popular meal kit service that delivers two to four recipes per week directly to your door, along with all of the ingredients you need to prepare them.

While Blue Apron is one of the least expensive meal kit delivery services, its still more expensive than grocery shopping in most cases and not necessarily a good fit for people with strict dietary needs.

This article reviews how Blue Apron works, its pros and cons, and how it compares with its competitors.

Blue Apron is a meal kit service that delivers two to four recipes to your door each week, along with all of the preportioned ingredients you need to make the recipes. Its one of the most well known and widely used meal kit delivery services.

Many people value the convenience offered by Blue Apron and comparable services, as they cut down on the time needed to meal plan and grocery shop.

Using a meal kit delivery service can also help you expand your cooking skills and give new foods and cooking methods a try.

Additionally, Blue Apron offers a healthier and less expensive alternative to dining out regularly for people who are too busy to meal plan and grocery shop for each day of the week.

Blue Apron is a meal kit delivery service that sends recipes and preportioned ingredients to your home each week.

Blue Apron offers three meal plans:

Each meal plan has a rotating weekly menu from which you can choose your meals. The Signature plan offers 10 recipes per week to choose from, the Signature for Four plan offers 7, and the Vegetarian plan typically offers 23 selections.

Some meals may fit certain dietary patterns, including low carb, reduced calorie, or diabetes-friendly. However, the only meal plans offered are Signature (for two or four people) and Vegetarian.

Blue Apron offers a Signature plan for two or four people, or a Vegetarian plan for two people.

All of the ingredients in Blue Apron meals are free of genetically modified organisms (GMOs). Additionally, some of the produce and ingredients in the boxes are organic, depending on ingredient availability and sourcing.

Its animal proteins are all fed a diet thats free of animal byproducts, antibiotics, and hormones. Plus, they must meet Blue Aprons animal welfare policy. All seafood is sustainably sourced, according to Seafood Watch, a nonprofit program.

Note that allergens are disclosed for each recipe, but the ingredients are packaged in a facility that also processes common allergens. In fact, Blue Apron recommends that you dont use the service if you have a severe food allergy.

Ingredients included in the boxes include all of the proteins, seasonings, sides, and fresh produce you need to create your complete meal. The meals offered by Blue Apron offer bold and classic flavors from a variety of cuisines and cooking methods.

At the time of this writing, some of the menu offerings include:

Blue Apron uses non-GMO ingredients, some organic products, hormone-free meats, and sustainably sourced seafood. There is a risk of allergen cross-contamination. Recipes feature a variety of flavors, regional cuisines, and cooking methods.

Blue Apron may not be a great option for people with specific dietary needs or preferences, such as gluten-free, allergen-free, vegan, keto, or paleo.

While the meal service caters to vegetarians, the selection of vegetarian options is limited to just 23 recipes per week meaning theres little to no room for swapping out vegetarian recipes that you may not like.

However, within the weekly menu, Blue Apron offers some selections that may be a good fit for certain dietary needs, such as:

However, theres no guarantee that there will be enough of these options offered each week to fill your order with one particular type. As such, Blue Apron may not be the best choice for people with specific dietary needs or preferences.

Blue Apron doesnt specifically cater to strict dietary needs, but each week it may offer some meals that fit specific needs. For this reason, Blue Apron may not be ideal if you follow a strict diet or have severe food allergies.

This table provides information about the per-serving price for each meal plan offered by Blue Apron:

As you can see, prices for Blue Apron meals vary from $7.49$9.99 per serving. Two-serving meals cost a flat $9.99 per serving, and four-serving meals are priced based on how many recipes you receive per week.

Additionally, if you only order two recipes per week from the Signature or Vegetarian plan, youll be assessed an extra $7.99 shipping fee each week. This is notated in the table above with an asterisk.

Shipping is free for all Signature for Four plans, as well as if you order three or more recipes per week with a Signature or Vegetarian plan.

Blue Aprons price ranges from $7.49$9.99 per serving, depending on the size of your order. Smaller orders may also have a $7.99 shipping fee.

This table compares Blue Apron with other meal kit delivery services not preassembled meal delivery services.

If youre interested in prepared meal delivery services, look into options like Freshly or BistroMD.

Blue Apron is one of the least expensive meal kit delivery services, and unlike its competitors, it offers a free shipping option. However, its options for special diets are very limited compared with competitors like Sun Basket.

Blue Apron is one of the least expensive meal kit delivery options, but it offers extremely limited selections for people with specific dietary needs.

Blue Apron may be worth the price if youre interested in cooking more healthy, balanced meals at home and value the convenience of a meal kit delivery service.

It may be especially beneficial for individuals or small families who are busy and find themselves eating out often out of convenience.

However, if you have strict dietary needs or severe food allergies, you should consider another meal kit delivery service that caters specifically to your dietary needs.

If you want to learn more about who may find Blue Apron worth the price, check out this article.

Blue Apron is ideal for individuals or small families who want to cook more without the hassle of meal planning and grocery shopping. However, other meal kit services may be a better fit for people with strict dietary needs.

Blue Apron is a meal kit delivery service that offers a wide variety of appealing recipes for people with no specific dietary needs.

Compared with other meal kit delivery services, its one of the least expensive options. However, it offers fewer options for people with strict dietary needs and preferences than some of its competitors.

If you value the convenience offered by meal kit delivery services and dont have any specific dietary needs, Blue Apron may be a great option for your household.

Get started with Blue Apron here.

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Blue Apron Review: How It Works, Pros, Cons, and More - Healthline

Nov 17

Wellness Plans: What Is The 16:8 Diet? – GLAMOUR UK

Wellness has been on our minds more than ever this year. And while diet culture can be incredibly toxic and harmful, we at GLAMOUR don't promote wellness plans for their weight loss benefits, but for their potential to make us feel our healthiest, strongest, most energised and supported selves. Not to mention the skincare benefits (we all know that enviable glow starts from within).

While diets like Noom, keto, FODMAP and 5-2 have all been doing the rounds in our search history of late, it's the 16:8 diet that's proving one of the most popular over the past couple of months. But what on earth is it?

The 16:8 diet is a type of intermittent fasting in which you only consume drinks water, coffee, tea and other unsweetened beverages for 16 hours every day, then eat during the remaining eight hours.

Based on the book 8 Hour Diet: 8-Hour Diet: Watch the Pounds Disappear Without Watching What You Eat! by David Zinczenko and Peter Moore, the idea is that the longer fasting time allows your body plenty of time to digest food, process its nutrients and burning away calories, without leaving you sluggish or bloated.

You set the eight-hour time frame and the best part there are no restrictive rules on what you can and can't eat (which we know can be extremely reductive and take a considerable toll on our mental health). Eat whatever you like in that eight-hour window, of course ensuring it's as balanced as possible to help you feel your best self.

Plus, because you'll be sleeping through most of the 16-hour fasting window, it's way more achievable than other wellness plans.

"The most common hours adopted for the eating period is 12 till 8pm," Tom Jenane, nutrition and fitness expert, told Good To Know. "The reason for this is because people arent normally that hungry in the morning, you dont want to be consuming too many calories during the evening and this allows us to eat our lunch and dinner as well as a snack."

Remember that the right wellness plan for you will depend on factors including your level of activity, health concerns and dietary requirements. Always speak to your GP for advice.

Wellness Plans: What Is The 16:8 Diet? - GLAMOUR UK

Nov 17

The One Thing All Successful Weight Loss Diets Have in Common – Yahoo Canada Shine On

Eat This, Not That!

States from New Mexico to Massachusetts are increasing restrictions as coronavirus cases and hospitalizations surge across America. The latest state to tighten up is Ohio, where Governor Mike DeWine just ordered a statewide curfew, which begins at 10 p.m. Thursday, Nov. 19 and ends Dec. 10. "Basically, we want people home by 10 o'clock," DeWine said. "We're not shutting down, we're slowing down." If you work late or work early, or need to get groceries, or walk the dog, or need to go to the hospital, it's permitted, and you won't get pulled over by policeDeWine hopes "common sense" will prevail. "We believe this will help reduce #COVID19 spread," he tweeted. Read on to hear why he felt this measure was necessary, and to ensure your health and the health of others, don't miss these Sure Signs You've Already Had Coronavirus.The Ohio Curfew Comes as More Than 3,500 People are HospitalizedThe announcement comes as hospitalizations increase. "Ohio Gov. Mike DeWine said on Oct. 13, there were 1,000 people in Ohio hospitals with COVID-19," reports the local CBS station, Local 12. "On Nov. 5 that number doubled. A week later, the number was 3,000. As of Nov. 11, the number is 3,648. The Ohio Department of Health said there are 7,079 newly reported cases. The state's total is up to 312,443. Thirty deaths were reported bringing the total to 5,772."DeWine hopes the curfew can stop people from socializing. He said you can visit a friend but "be home by 10 o'clock." Other restrictions had already gone into place to limit parties. "Despite the health order that limited mass gatherings to 10 people that was signed in April remaining in effect, we have seen rampant spread of the virus as a result of banquets, wedding receptions, and social gatherings following funerals," DeWine said. "We have seen great tragedy associated with such events. It's not the ceremonies causing the problem. It's the party afterward."RELATED: Unhealthiest Habits on the Planet, According to DoctorsThe Curfew Was Endorsed by the Restaurant Association and Others"We believe the curfew is the best choice to slow things down right now," Ohio Restaurant Association president and CEO John Barker said during DeWine's Tuesday briefing.The Ohio Chamber of Commerce and Ohio Manufacturers' Association also endorsedthe curfew."Shutting down our economy again, or even closing certain businesses altogether, is definitely not the solution," Ohio Chamber of Commerce President&CEO Andrew E. Doehrel and Ohio Manufacturers' Association President Eric Burkland said in a statement."A temporary curfew may be the least disruptive option to our recovering economy that can be taken right now to give our health care providers necessary breathing room."RELATED: Dr. Fauci Says Most People Did This Before Catching COVIDHow to Stay Safe During the PandemicAs for yourself, do everything you can to prevent gettingand spreadingCOVID-19 in the first place until there's a vaccine available: Wear your face mask, get tested if you think you have coronavirus, avoid crowds (and bars, and house parties), practice social distancing, only run essential errands, wash your hands regularly, disinfect frequently touched surfaces, stay outdoors more than indoors. "We have seen what happens when you don't do that by the very unfortunate experiences that have become very public now in the United States. I mean, that's proof positive," says Fauci. And to get through this pandemic at your healthiest, don't miss these 35 Places You're Most Likely to Catch COVID.

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The One Thing All Successful Weight Loss Diets Have in Common - Yahoo Canada Shine On

Nov 17

Why Diet Coke Is the Perfect Thanksgiving Beverage – Lifehacker

Photo: LunaseeStudios (Shutterstock)

Every year, people wring their hands over which wine to serve with the turkey, potatoes, and dressing, even though we already know that Champagne is the best choice. But not everyone can drink Champagne (or any alcohol for that matter) andwhile its thirst-quenchingwater is just not celebratory enough for Thanksgiving day. Luckily (for everyone, but especially for me), Diet Coke exists, and it is the perfect beverage to pair with The Big Meal.

(Before I continue, let me say that I will not tolerate any chemophobia-fueled Diet Coke slander in the comment or in my inbox. Its a delicious beverage I have been enjoying since I was five, and I am fine.)

Anyway. Diet Coke possesses many of the same qualities that make Champagne perfect for Turkey Day. To quote an expert source (myself), like Champagne, Diet Cokes acidic, bright, effervescent nature makes it the perfect foil for salty, fatty food, which is exactly what a good Thanksgiving menu is comprised of. (Unlike Champagne, you can get a two-liter for two bucks.)

Diet Cokes refreshing, almost aggressive tartness comes from two of my favorite acidsphosphoric and citricand they are the heroes that make it so perfect for washing away rich savory flavors and preparing your mouth for the next bite. (They are also why Diet Coke is so good with cheeseburgers.)

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Diet Coke is a little sweeter than sparkling wine, yes, but its a sugar-free sweetness. Unlike a classic Coca-Cola, Diet Coke doesnt coat your palate or make your teeth hurtit simply cleanses your palate before moving on to your stomach, which it settles slightly with its bubbles. (Its also calorie-free, which some people care about, though I do not.) Diet Coke even pairs well with most desserts. (Try it with a peanut M&M if you dont believe me.)

Diet Coke is caffeinated, which helps combat those post-turkey sleepy feelings, and non-alcoholic, which helps prevent seasonal arguments (though its unlikely your anti-vaxxer cousin or racist uncle will be at Thanksgiving this year due to... you know.) It also comes in all sorts of flavors now, which is fun, though I have not found one I enjoy more than regular Diet Coke (which tastes like a robots bathwater, and is perfect).

If you know youre going to have Diet Coke haters at your table (we cant choose our family!), you might want to offer a few other choices. Unsweetened tea, seltzer, and ginger ale are all nice, alcohol-free choicesthough none will cleanse a palate, nor make me as happy, as Diet Coke.

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Why Diet Coke Is the Perfect Thanksgiving Beverage - Lifehacker

Nov 17

Include these foods in your daily diet to get healthy, glowing skin – The Indian Express

By: Lifestyle Desk | New Delhi | November 17, 2020 10:50:29 amEnsure your diet helps you tide over skincare troubles. (Source: Getty Images/Thinkstock)

We all want our skin to glow and remain blemish-free throughout the year. However, it requires time and effort for the same as each season brings along its share of skin woes. But, worry not as you can make some simple lifestyle changes that can help you tide over weather changes and get soft and supple skin even in winters. So are you all set to try these simple remedies from dermatologist Dr Geetika Mittal Gupta?

In an Instagram post, she said that her mantra for healthy skin has always been to glow from inside out. What we eat has a direct effect on our skin, and eating a healthy diet full of good fats, antioxidants, vitamin C, collagen, and amino acids can mean the difference between a fresh, glowing complexion and a tired, puffy, wrinkled one, she said.

Here are some foods she suggested that have a valuable impact on our skin.


High levels of healthy oils and vitamin E, both of which are found in avocados, provide building blocks for healthy skin cell function.


Almonds are natural emollients that hydrate the skin and prevent dryness. They are also rich in vitamin E, which helps protect the skin from harmful UV rays.

Green tea

Green tea is full of antioxidants, which eliminate free radicals and prevent flaky skin. The antioxidants also help reduce fine lines and wrinkles.


Carrots are loaded with vitamin C, which helps your body produce collagen, a protein thats vital to maintain the skins elasticity.


Spinach is a must-have if you want glowing skin. It contains vitamins A and C, and antioxidants that fend off all sorts of skin infections. Spinach is rich in iron and can help you fight anaemia and adds colour to pale skin.

Pumpkin seeds

They are definitely worth snacking on. Just an ounce of these seeds contain 18 per cent of your recommended daily intake of heart-healthy magnesium.

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Include these foods in your daily diet to get healthy, glowing skin - The Indian Express

Nov 17

A Calisthenics Athlete Shared the 5 Workout and Diet Tips He Wishes He’d Known as a Beginner –

To look at calisthenics athlete and fitness influencer Chris Heria, you'd think there's nothing he doesn't know about working outbut that wasn't always the case. In a new YouTube video, Heria shares five pieces of advice for people who are just starting out on their own fitness journey, inspired by the mistakes he made himself as a gym beginner.

"If you're not already doing so, being very aware of your macronutrients and having a balanced diet will immediately give you results," says Heria.

"When I first started working out, I was abut 135, 140 pounds, and I always knew you needed to eat to grow, and the importance of protein, and I would increase my calories and my protein intake to gain more muscle mass. But in the beginning I wouldn't track my macros; it was a lot of trial and error for me in the beginning, but if I had counted my macros, I probably would have gained a lot more muscle a lot faster."

Knowing how and when to breathe during a workout can make a huge difference in terms of your rep count and ability to lift heavier, Heria explains. "If you exhale all your air going down in a heavy squat, you may not be able to come back up," he says. "But if you exhale going up on your squat, you're going to be able to deliver more power, which is going to increase your repetitions. And if you're increasing repetitions, you'll be able to build more strength and muscle."

Ensure you are breathing in through your nose and filling up your diaphragm, then breathing out through your mouth, emptying out the diaphragm. "Breathing like this allows more oxygen into your body, which is needed for your brain and muscles while you're working out," he says.

When Heria first started working out, he had the common misconception that he couldn't start training for more advanced calisthenics exercises until he was at an advanced level. However, there are plenty of beginner-friendly progressions which can help you to prepare for those more complex moves.

"If I'd known exactly what progressions to do, in the exact order, I would have achieved these exercises way sooner, and I would have hit way less plateaus in the process," he says. "On the same note, knowing when to progress onto the next progression and not staying on one progression for too long, is very important."

Having a better understanding of your own body and how each muscle works is key to maximizing the effectiveness of your workouts, says Heria. "Without a proper understanding of physiology and anatomy, you can be walking into the gym thinking that you're going to get big arms just by doing dumbbell curls, not understanding that there's many muscle groups in your arm that make up and help the strength in your arms."

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"Find a physical activity that you're passionate about, and use it as natural motivation to work out," Heria advises. Prior to starting his calisthenics training, he was involved in skateboarding and martial arts, and he found that improving his performance in one area tended to have a positive impact on other aspects of his fitness too.

"Every time I would see improvements in my strength and workouts, I would see it transfer over into my other physical activities, like having more powerful legs for skateboarding, improved cardio for endurance, and more explosive power for martial arts," he says. "This mindset of having another purpose changed the whole mood for my workouts; instead of dreading my cardio sessions, I was actually excited and pumped to work out, because every time I would train and get stronger I would get better at my craft. That was easy motivation for me to be more consistent and train harder."

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