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If you only ever eat walnuts in your oatmeal or the occasional brownie, its time for a change, says nutrition expert Rebecca Ditkoff, MPH, RD, CDN. The nuts are surprisingly high in protein4 grams in a quarter-cup serving. Plus, they serve up more omega-3 fatty acids than any other nut. Omega-3 fatty acids may lower the risk for heart disease, boost HDL [aka] good cholesterol, and improve blood pressure, Ditkoff says.

Convinced that you should add more to your plate? Try these seven creative and delicious ways to work them into your diet.

Looking for an easy way to add more plant-grown foods to your diet? Try swapping a third of the ground meat in your favorite recipes for finely chopped walnuts before cooking, Ditkoff recommends. The textures are surprisingly similar, and the nuts richness will help the dishes stay moist, Ditkoff explains. Plus, she adds, Youll cut the saturated fat but wont sacrifice flavor or a significant amount of protein.

Check out this recipe for mini Mexican meatloaves, or add an interesting twist to your next taco night. Just add Tex-Mex inspired spices like chili powder, cumin, and cayenne pepper to the meat-and-nut mixture before heating it on the stove, Ditkoff says. If youre looking for a full-on recipe, these fiesta pork and walnut tacos are fire!

The combo of crispy bread plus creamy avo is always a winner in terms of taste, but not so much in the protein department. But topping your toast with a handful of chopped walnuts is an easy way to solve that problem, says Ditkoff. Plus, they add an addictively nutty flavor and crunchy texture. If you want even more protein, Ditkoff recommends topping your toast with a sunny-side-up egg, which adds six grams of the muscle-building nutrient.

You probably dont need us to tell you that croutons are empty carbs. Spiced walnuts, on the other hand, are a crunchy, flavor-packed salad topper that Ditkoffs fully behind. Thanks to their protein and fats, theyll give your greens more staying power than croutons.

To make them, drizzle the nuts with olive oil and a generous shake of your favorite spices (try zaatar, smoked paprika, and cumin, or curry powder and turmeric) and toss well to coat. Spread the seasoned nuts on a baking sheet and bake for 10 minutes at 350F until toasted, per the California Walnut Board. And dont sleep on their chipotle-lime version.

Walnuts make for a pretty filling snack all on their own, but Ditkoff points out youll really stay satisfied when you pair them with a source of complex carbs. These walnut, date, and oat energy balls are easy to make in the food processor, and just one or two of them is enough to power you through to your next meal. This step-by-step video breaks down how to make them:

Its an unexpected alternative to your usual peanut or almond butterand it couldnt be simpler to make. Just toss two cups of raw or toasted walnuts in a food processor with a pinch of salt and two teaspoons vegetable oil, and grind until you get a paste-like consistency, Ditkoff says. (Itll take about five minutes.) Enjoy as a protein-packed partner for whole-grain crackers, fruit slices, or plain Greek yogurt.

Taste-wise, you know the combo of walnuts and dark chocolate will never steer you wrong. It also serves up some serious health benefits. On top of walnuts heart-healthy omega-3s, the chocolate serves up flavonols, powerful antioxidants that could help protect your brain.

Ditkoff likes pairing them together in a super simple chocolate bark: On a small cookie sheet, spread out an even layer of melted dark chocolate; scatter chopped walnuts and a sprinkle of sea salt on top. Let the chocolate cool completely (at room temperature), then break it into pieces and eat.

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6 Ways To Use Walnuts - Creative Uses for Walnuts - menshealth.com

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The COVID-19 pandemic, and our efforts to flatten the curve, present major challenges to people living in Nevada, and the world. Food and nutrition are key issues, as many people are looking for ways to boost their immune system to fend off and fight the virus. David St-Jules is an assistant professor at the College of Agriculture, Biotechnology & Natural Resources who conducts research on how nutrition affects various diseases and medical conditions. He offers the following advice to the public on how diet can, and cannot, help combat COVID-19.

Our current attitudes and beliefs toward healthy eating are largely shaped by nutrition research and marketing designed to address the long-standing epidemics of obesity, and obesity-related chronic diseases in the U.S., not deal with infectious diseases such as COVID-19. When faced with the threat of a currently untreatable, potentially fatal disease, it is common for us to look to diet for a potential cure. However, we must realize that foods and supplements are not drugs, and diet is necessarily limited in what it can achieve. Arguably the best thing that people can do to help combat coronavirus is to follow the evidence-based guidelines for healthy eating designed to provide adequate nutrition, including adequate nutrition to help ensure our immune systems are properly functioning. Here are some clarifications surrounding our efforts to fend off COVID-19 with our food and nutrition choices.

What we know is that diet is one of the most important factors we can control to improve our health, including our immune systems. Nutrients in food are like fuel for our immune engines, necessary to make them run properly. Putting in excess fuel doesnt make the engine run better.

But, it is equally important to recognize: while it is possible that nutritional science will one day identify specific dietary patterns that will reduce the risk of infection in otherwise healthy, well-nourished adults, the field is relatively young, and we simply arent there yet. Just because there is a gap in our understanding does not mean that we should fill it with foods or supplements that have undemonstrated benefits, and uncertain consequences.

For now, we need to focus on what we do know, which is that a balanced, varied diet is the best way to supply the nutritional fuel that our immune engines need. No diet will guarantee protection. Plenty of apparently well-nourished people have already been infected. But, nutrient deficiencies can certainly impair our immunity and increase our risk of infection.

Finally, more recommendations on food- and nutrition-related practices during the coronavirus outbreak are provided by the Academy of Nutrition and Dietetics on their website. These recommendations are in line with recommendations from the Centers for Disease Control and Prevention. Contact St-Jules with questions.

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What should we be eating to help us resist the coronavirus? - Nevada Today

FANS are coming for Mama June once more after she credited her weight loss to Boom Bod shakes rather than her 'addiction problems.'

The reality TV star had posted an ad for the weight loss shakes on her Instagram on Tuesday.

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Mama June - whose real name is June Shannon - came under fire after posting an ad on social media.

Alongside two pictures of herself posing with a box of Boom Bod shakes, she wrote: "First round of Boom Bod shots done, and yeah Ill be making these a regular thing!

"Decided I needed a change, and stuck with it. Happy I did because Im feeling great and in control of my cravings - Havent tried them yet? Perfect time, they have buy one get one free!"

Aside from the fact that many people have lost their jobs and can't really buy anything but the necessities due to the coronavirus pandemic, fans also slammed her for feeding into her and Geno Doak's gambling issues with whatever sales she makes from the ad.

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One fan wrote: "I'm guessing Geno needs more money to gamble with."

But other fans were a little harsher and blamed her crack "addiction" for her weight loss and her need to do advertisements.

One person wrote: "And this is your priority? You might still be smoking crack."

While another one wrote: "All them lbs you loosing coming from smoking crack, no one will ever believe in you until we you in rehabilitation for a year with your daughter."

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And one particular fan criticized the brand for having Mama June as a spokesperson.

The fan wrote: "Seeing a drug-addicted mother who has abandoned her children does NOT make me want to try your product.

"Horrible marketing."

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Fans have made it their mission to shame Mama June in most of her Instagram posts as she decided to run away with her bad-news boyfriend and abandon her daughters.

She's currently self-isolation with Geno in Florida while her daughters have been left to fend for themselves in Georgia with Mama June's sister, Doe Doe.

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Back in January, she posted on her social media that she was going to get back at it.

She wrote: "Im not saying Im perfect as everyday is a [struggle] [and] some days I just want to disappear [and] even though me [and] the kids arent still seeing each other [and] its [been] very hard on all of us but I hope one day that will [change]."

The troubled reality star added: I want them to know I miss [and] love them very much.

Despite her social media post, she has remained with Geno as she has since then been spotted stocking up for self-isolation.

Do you have a story for The US Sun team?

Email us at exclusive@the-sun.com or call 212 416 4552.

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Mama June bashed by fans after she credits weight loss to diet shakes and not addiction problems - The Sun

Adopting a healthier lifestyle can be challenging, especially if youre trying to lose weight.

With most weight loss diets focusing on consuming smaller portions and fewer calories, many people struggle to stick to these diets due to feelings of frustration when they dont experience results even if they follow the plan perfectly (1).

That said, many people are reporting success by adding a refeed day into their weekly eating routine.

Simply put, a refeed day is a planned increase in calories for one day on a weekly or biweekly basis. Its intended to give your body a temporary respite from calorie restriction.

This article tells you all you need to know about refeed days, how to do them properly, and whether theyre right for you.

A refeed day is a day on which you intentionally overconsume calories after a period of being in a calorie deficit whether it arose from eating fewer calories or increasing physical activity, or both (2, 3).

The idea behind a refeed day is to counteract the negative effects of being in a calorie deficit, such as lower hormone levels, increased hunger, lethargy, tiredness, and hitting a weight loss plateau (2, 3).

Although this sounds similar to a cheat day, the two should not be confused.

Cheat days involve uncontrolled and unplanned eating for one day. On most cheat days, any type of food is allowed in unlimited quantities (4).

In contrast, a refeed day involves thoughtful planning and controlled food intake. Unlike cheat days, only a moderate increase in calories is permitted, and the type of food matters, as most refeed days emphasize calories from carbs over fats and protein (2, 3).

While refeed days can vary from person to person, the main goal is to eat in a calorie surplus in a controlled manner.

A refeed day is a temporary break from calorie restriction that involves a controlled day of overeating with a focus on carbs. It aims to counteract the negative effects of calorie restriction and aid weight loss.

You may wonder why a temporary calorie surplus would lead to weight loss, but the reasoning behind it addresses one of the main problems most people have when losing weight a weight loss plateau or slowdown.

As you decrease your calorie intake and begin to lose body fat, a change in hormones occurs, which tells your body that youre experiencing a calorie deficit. At this time, your body will begin to look for ways to reduce it as much as possible to limit weight loss (2, 3).

In particular, a hormone known as leptin begins to decline. Leptin is produced by fat cells and tells your body that it has adequate fat stores, helping regulate appetite and encouraging calorie burning (2, 3, 5, 6).

However, low levels of this hormone signal your brain that youre entering an unknown period of calorie deprivation. As a result, your body receives signals to eat more food and burn fewer calories. This process is known as adaptive thermogenesis (2, 3, 5).

Adaptive thermogenesis is a protective process that alters your bodys metabolism to increase energy intake and decrease energy output to slow weight loss.

During this process, your body releases various hormones and increases food cravings to push you to consume more calories (2, 3, 7).

Additionally, the rate at which you burn calories can change. For example, you may experience a decrease in exercise activity thermogenesis (EAT) and non-exercise activity thermogenesis (NEAT).

EAT involves deliberate physical activity while NEAT includes any energy used for daily tasks, such as walking, fidgeting, and general movement. Other components of your energy expenditure include your basal metabolic rate (BMR) and the thermic effect of food (TEF) (2, 3).

Due to the changes that occur as you lose weight, you may feel less energetic about exercise, opt for the elevator instead of taking the stairs, and move less in general.

Combined, the reduction in the number of calories you burn and increase in calorie intake lowers the likelihood of continued weight loss (2, 3, 7).

Though this may be viewed as a problem, its an evolutionary process that helped people survive during times of famine or starvation (7).

When youre trying to lose weight, you may be in a calorie deficit most days, therefore progressively forcing your leptin levels to drop (7, 8).

By introducing a refeed day every week or so, you might temporarily increase your leptin levels through increased calorie intake, which may help keep your bodys fat-burning process working more efficiently (3).

Carbs are the main focus of refeed days due to their superior ability to increase leptin levels, compared with fats or proteins. Therefore, by eating carb-rich foods on your refeed day, youre likely giving your body the best chance to balance its leptin levels (3).

Refeed days may elevate hormone levels, such as leptin, reducing the effects of adaptive thermogenesis, a survival process that has been shown to slow weight loss.

Refeed days may provide certain benefits.

The main reason for refeed days is to prevent a weight loss plateau.

When people are trying to lose weight, they may see immediate results initially, but this is usually followed by a period during which no weight loss occurs. This is partially due to a survival process called adaptive thermogenesis (9).

By feeding your body excess calories mostly in the form of carbs, your leptin levels temporarily increase, which may prevent adaptive thermogenesis from interfering with your weight loss (10).

However, more research is needed to better understand the effects of temporary refeeding and leptin levels (3).

Most research has found that food restriction ultimately leads to overeating or binging, which is why cheat days have become popular in the fitness community (4).

However, cheat days are designed as a way to binge on an unlimited amount of food, which may lead to a distorted relationship with food and limit your progress. In contrast, refeed days are designed to gently and purposefully increase calories, which may reduce binging (4, 11).

Introducing a refeed day may help limit binging by permitting foods typically discouraged on many diet plans, especially carb-rich ones. Furthermore, it may help satisfy cravings and decrease feelings of deprivation (12).

However, a refeed day coupled with an overly restrictive diet wont likely resolve this. Therefore, opt for an eating pattern that welcomes a wide-range of foods that you enjoy (12).

Refeed days may help improve physical performance.

During periods of calorie restriction, your bodys ability to store glycogen is limited. Glycogen is a long-chain carbohydrate thats stored in your muscles and liver and used as a quick energy source during physical activity (3, 13, 14, 15).

Since refeed days emphasize carb intake, this may help replenish glycogen stores, potentially improving your performance in the gym, on the race track, or on the field.

Though more research is needed, refeed days may help you overcome a weight loss plateau, avoid binging, and improve athletic performance.

Despite the possible benefits, some potential downsides need to be considered before introducing a refeed day.

Though the theory of refeed days makes sense, there isnt much research on the topic. Moreover, adaptive thermogenesis is still a contested topic among researchers, further calling into question the effectiveness of refeed days (16).

Moreover, the human body is incredibly sophisticated and can easily adapt to changes in food intake. Your metabolism does not experience lasting changes from one day of being in a calorie surplus or deficit and is largely dependent on genetics and age (17).

Just as it takes many days to weeks of calorie restriction for leptin levels to decline and adaptive thermogenesis to take place, it likely takes more than a single day to adequately elevate leptin levels enough to support weight loss (17).

Even though you may have a thoughtfully planned refeed day, you may have a hard time controlling your intake once you start. Depending on the intensity of your calorie restriction during the week, you may experience intense cravings that override your good intentions.

Therefore, when trying to lose weight, it may be best to limit yourself to no more than a 500 calorie deficit per day through both increased exercise and a modest decrease in calorie intake (18).

Though this balanced approach may make weight take longer, you may be less likely to regain it in the long run (9).

Although refeed days encourage a temporary respite from calorie restriction, they still emphasize diets as a way to lose weight.

Considering most diets fail to produce long-term weight loss, following a healthy lifestyle that does not eliminate entire food groups or encourage an intense calorie restriction may be most sustainable (19).

Most guidelines recommend a conservative approach to weight loss for long-term success. It involves a modest calorie deficit through increased physical activity and the consumption of whole, minimally processed foods (20, 21).

Through this approach, weight loss may be achieved without the need for a refeed day.

Any diet comes with the risk of negatively affecting your relationship with food.

Though refeed days encourage carb-rich foods for one day, theyre usually paired with diets that vilify carbs or other food groups, creating an unhealthy good versus bad mentality (19).

Moreover, only allowing one day free of calorie restriction every week or two may create a heightened sense of stress and fear surrounding food and calories. This may ultimately lead to disordered eating thoughts and behaviors (22).

If you have a history of disordered eating or eating disorders, it may be best to avoid refeed days and diets altogether, or to consult a qualified health professional.

Although refeed days are popular, theres limited research on their efficacy. Moreover, theyre usually paired with extreme diets that may promote a negative relationship with food and disordered eating thoughts and behaviors.

If youre interested in incorporating refeed days into your eating routine, its best to spend time planning them out to ensure youre not going overboard. Moreover, you may need to adjust the rules to meet your bodys needs.

Generally speaking, most people in a calorie deficit should consider including a refeed day once every 2 weeks, although this will depend on your body fat percentage and goals. Those with lower body fat percentages may need to increase their number of refeed days (2, 3).

Use the following chart as a reference:

*Note: Most women should aim to have a body fat percentage above 15% to support reproductive and overall health.

Although there are no official guidelines, most refeed days should aim to increase daily calories by 2030%. For example, if you need around 2,000 calories per day to maintain your weight, you should aim to have 400600 additional calories per day.

Aim to consume most of your additional calories from carb-rich foods, such as whole grains, pasta, rice, potatoes, and bananas, as carbs have been shown to increase leptin levels more than protein or fat (2, 10).

You can continue to eat protein and fat at each meal. However, prioritize carbs first, then protein, and limit fats.

Most refeed diets recommend limiting fats to around 2040 grams per day and suggest consuming around 0.680.9 grams of protein per pound (1.52.0 grams per kg) of body weight.

To ensure youre meeting your bodys needs, it may be best to speak to a healthcare professional before implementing a refeed day into your eating regime.

On refeed days, aim to increase your total daily calories by 2030%, with most of the increase coming from carbs.

If youre wondering what a refeed day would look like, here is an example. Keep in mind that the portions of each food will vary depending on your weight and other needs.

Conversely, follow an eating pattern similar to that of your regular diet and add additional servings of carbs to each meal.

Meals on refeed days should emphasize carb-rich foods with moderate amounts of protein and limited fats.

Refeed days are designed to give a temporary break from calorie restriction.

The theory behind refeed days is to improve your hormone levels, namely leptin, to prevent weight loss plateaus caused by a process known as adaptive thermogenesis. They may also decrease your risk of binging and improve athletic performance.

However, more research is needed to better understand the purpose and role of refeed days in weight loss. Moreover, they may not be suitable for those with a history of disordered eating.

If youve reached a weight loss plateau, you may want to consider incorporating a refeed day into your routine.

Continued here:
Refeed Day: What It Is and How to Do It - Healthline

After years of taking a cholesterol-lowering drug with side effects that are worse than death itself, I made the decision to stop the drug to see if I would either be free of painful side effects, or have my arteries plug up like a bus station toilet.

Oh no, youre not, the wife said when she heard of my plan. You need to stay on your meds so I can keep you around for at least five more years, or until I lose a little weight. I am not ready to date at my current, um, density.

But I cant tolerate these side effects, constant muscle aches and pains to the point that cartwheels are totally out of the question.

Whats a few muscle aches? Hey, at least your side effects dont include dizziness, vomiting and anal leakage.

Excellent point, I said. But Im still quitting those meds.

Well, the wife said, Let me do a little research and see what I can find out about how to lower cholesterol without medication. And with that, she went to the computer to do some research.

Thank you, dear. And I better not see you working on your Tinder profile.

Fine. Youre no fun.

After an hour or so the wife came to me with a new plan. Sitting next to me on the sofa with the laptop on her, well, lap (so thats why they call it that), she said, It looks like a Mediterranean diet would be perfect for lowering your cholesterol.

Perfect, Ill book a 60-day Mediterranean cruise, I said.

Not going to happen. We are both going to consume healthy foods like legumes, avocados, nuts, fish, whole grains and fruits.

Hey, Im a hunter, not a gatherer. Wheres the beef?

There is no beef, she said. No red meat, only fish and poultry.

I pondered. I pondered long and hard. And then I thought about the days of care-free cartwheeling and I said, Alright, lets do this.

Oh honey, the wife said all a-titter. I cant believe youre agreeing to do this. I promise Ill delete my Tinder profile. We are going to lower your cholesterol for sure and maybe even decrease our densities too. Who knows? Maybe youll last another 10 years.

Since the first of the year the wife has made amazing Mediterranean meals that are absolutely delicious. We have cut out all red meat and sugar. Its not an easy diet in terms of preparation. But fortunately the wife loves to research new recipes, and enlists my help in the kitchen to prepare meals. Im an excellent chopper, if I do say so myself.

The jury is still out on whether my cholesterol has gone down, but at least I know Im eating a much healthier diet. But the biggest plus is no more muscle aches, dizziness, vomiting or anal leakage.

Raul Ascunce is a freelance columnist for the Sentinel-Tribune. He may be contacted at RaulAscunce@gmail.com.

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Pirates of the Mediterranean diet | Community | sent-trib.com - Sentinel-Tribune

Irritable bowel syndrome (IBS) is a chronic disease-causing abdominal pain or discomfort and a change in bowel habit. In many patients it can be a life-long illness that is subject to many periods of relapse. Currently there is no cure and patients have to control the symptoms through changes in diet and lifestyle.

There are several subtypes of IBS, can chromatography help researchers use the differences to find a treatment? A recent study published in the Journal of the Canadian Association of Gastroenterology has investigated whether it is possible to use microbial analysis and metabolomics to distinguish between the types and the pain they cause.

IBS is a relatively common condition that could affect up to 1 in 8 people at some point in their life. It is a condition that affects the digestive system and can last a lifetime. It causes symptoms including stomach cramps, bloating, diarrhoea and constipation. Patients have to rely on diet changes and some medicines to control their symptoms as there is no cure presently. The exact cause of irritable bowel syndrome is unknown. Genetic factors are not thought to play a role, and common triggers to a first bout include food poisoning or gastroenteritis.

Irritable bowel syndrome can be broken down into three subtypes:

There are about equal numbers of patients with each type of IBS, and indeed evidence suggests that patients can switch between types. This makes it difficult for researchers to develop drugs and treatments that can help patients with the symptoms of IBS. The medications that work for IBS with constipation are different for the treatments for IBS with diarrhoea.

In the work recently carried out in Canada, researchers collected stool and urine samples from 30 patients with IBS-diarrhoea and 30 patients with IBS-constipation along with healthy controls. They analysed the samples for metabolites using liquid chromatography-mass spectrometry. The use of chromatography to analyse biological samples is discussed in the article, Online Solid Phase Extraction and LC/MS Analysis of Thyroid Hormones in Human Serum.

The researchers found that both types of IBS patients had different microbiota compared with non-IBS patients. The different metabolomic and bacterial profiles between the samples suggests that it might be possible to define the subgroups based on phenotype. However, further studies are needed to determine if there are differences between the subgroups and healthy controls.

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Are There Different Types of IBS? - Chromatography Investigates - Chromatography Today

United were fifth in the Premier League table when the season was suspended due to the coronavirus pandemic.

Solskjaer hopes to see his team use their extra time to work on certain parts of their games, including finishing.

"The players have got individual programmes and they've got their own diets, of course, and this period could be used to work on something special, something specific for them and their roles and tasks," the United manager told the club's website on Tuesday.

"I've been in the garden, with the kids, working on finishing and the strikers should be working on finishing or their movement.

"Most of the players have got good facilities and decent gardens so, hopefully, their wives and girlfriends will be able to put some passes and crosses in.

"So I'm in the garden, of course, as we've had time with the kids now. So I have to keep on top of it, you know."

Solskjaer has been spending his time with his family while remaining in touch with his players and staff.

The Norwegian said it was tough to plan for a return as it remains unknown when, and if, the season will resume.

"For the actual job, I keep in touch and communicate with the staff and the players. Of course, I'm used to seeing them every day for hours and hours, so it's different," Solskjaer said.

"I just keep in touch with them on WhatsApp groups and messages, and we plan for whenever we get back and what kind of sessions for when we do start.

"But it's such an unknown and we don't really have an idea and are not 100 per cent about when we'll start.

"That's the good thing now with technology and we're lucky in that sense. We can keep in touch and see each other. We can send messages and get a reply quickly, and we can do the old-fashioned phone call sometimes and speak just on the phone. So we keep in touch regularly."

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Work on finishing with 'wives and girlfriends', says Solskjaer - SBS - The World Game

A new projection from a study being cited by national health officials shows that well over 700 Iowans will die from coronavirus by August 4th. The study shows the peak of the outbreak hitting Iowa by around April 17th.

The Gazette reports that the state-specific estimates are from the Institute for Health Metrics and Evaluation, a University of Washington program cited by White House coronavirus advisers this week as being in line with the Trump administration's predictions. As of Tuesday, the state has reported 7 deaths from the virus.

Iowa Governor Kim Reynolds has said that her administration predicts the outbreak will peak in the state by mid to late April but refuses to provide specifics. Governor Reynolds says that measures have been taken to help flatten the curve and not overwhelm Iowa's health care system. But many worry that not enough is being done.

The White House task force gave the public it's first look at their best case coronavirus projection. Even with the public's best efforts at social distancing and business closures, between 100,000 and 250,000 people will die from coronavirus in the next few months.

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Grim Coronavirus Projections For Iowa And The Nation - khak.com

Another stressor at the moment is increased boredom, which is linked with emotional eating. At the same time, people have become untethered from many of their usual coping strategies, such as meeting up with friends and spending time in nature.

Caroline Kamau, an organisational psychologist at Birkbeck, University of London, whose research links burnout to binge eating, points to five risk factors that might now make someone especially prone to this common form of disordered eating:

1) Mental health problems, especially anxiety and depression

2) Body image issues, including frequent dieting and weight changes pre-pandemic

3) A highly impulsive personality, which might take the form of excessive gaming, gambling or drug use

4) Emotional eating, for instance reaching for food when upset

5) Friends and relatives who have disordered eating

Most people probably binge eat once in a while but wouldnt be classified as having binge-eating disorder, Kamau is careful to point out. For instance, its common to devour a whole pizza once in a while, and this wouldnt be concerning. Yet a milder form of this may be becoming more frequent now, even if it doesnt reach the threshold of a disorder. When youre in a situation where youre highly stressed, youre more prone to engage in disinhibited eating, Warren says.

While over-eating can feel good in the short term and provide initial comfort, this doesnt last. That first flush of feeling good is often followed by guilt, which increases distress.

Connect with family and friends

So how can we maintain a healthy relationship with food at a time when there are limited avenues for fun and higher levels of stress?

The US Substance Abuse and Mental Health Services Administration has a fact sheet on coping with stress during infectious disease outbreaks. Though it was published in 2014, and specifically mentions Ebola, many of the recommendations remain relevant for Covid-19.

A key suggestion is finding social connection. In my WhatsApp group of fellow vegans, weve been sharing photos of our corona cupboards and some of our meals. Its a way to practise photography and exchange practical tips, but also to continue connecting by means of food the very thing that brought us together in the first place. Its a means of making food a more social experience, especially for those of us who live alone or live with non-vegans.

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Coronavirus: How to avoid over-eating when working from home - BBC News

Exercise. Eat better. Sleep more. Dont worry about things you cant control.

Those are good tips anytime, but especially during a global pandemic, said Dr. Tyler Tyler Cooper, president and CEO of Cooper Aerobics and a Cooper Clinic physician.

The venerable institution on Preston Road is in its 50th year. It was founded in 1970 by Coopers dad, Father of Aerobics Kenneth H. Cooper, and has grown into a multi-specialty practice focused on preventive health care and backed by extensive research.

In an interview with the Dallas Business Journal, Tyler Cooper shared some tips for executives and others working from home during the COVID-19 outbreak.

Right now, its incredibly important for prevention of disease, for prevention of infection, to focus on those staples that weve been talking about for years, Cooper said.

Here are five areas Cooper emphasized:

Fitness

Regular physical fitness is associated with a decreased risk of the ability to acquire infection, Cooper said.

He encourages his patients, and everybody for that matter, to maintain a regular fitness program that includes at least 30 minutes of exercise five times a week. But dont overexercise, because that weakens resistance, he said.

Nutrition

Does an apple a day keep coronavirus away? It could help, Cooper said.

Now that people are staying home, they have more time to cook and focus on a healthy diet, Cooper said. He recommends a well-balanced diet that follows American Heart Association guidelines.

The Heart Association recommends a variety of fruit and vegetable servings every day. Dark green, deep orange, or yellow fruits and vegetables like spinach, carrots, peaches and berries are especially nutritious.

The recommendations also call for a variety of grain products every day and fish at least twice a week. Oily fish that contain omega-3 fatty acids, like tuna, salmon, mackerel and sardines, are best for heart health.

Sleep

Get your Zzzzs, Cooper says.

Its extremely important to be well-rested in order to fight disease, he said. Even if you were to get the COVID, the better shape you are in, the better chance youll get through it with the least amount of difficulties.

Cooper recommends eight hours of sleep per night and no TV or reading before fading to la-la land.

Certainly during times of stress, it's sometimes difficult to sleep, he said. You lie in bed awake and toss and turn.

To fight against that, sleep in a cool, dark room, and consider trying melatonin if youre having trouble sleeping.

Vitamins

Many people dont get the right amount of vitamin nutrition through their regular diet, so regular supplementation is important, Cooper said.

A multivitamin will help, as will Vitamin D, which is especially good at building immunity, Cooper said. Fish oil is associated with a decrease in inflammation and would be beneficial as well, he added.

Theres not a one size fits all on supplements, but if youre going to try to cover the bases, a well-respected multivitamin is going to be a benefit, he said.

De-stress

To rein in stress, focus on controlling what you can control, Cooper advises.

You want to be aware of whats going on in the country, he said. Certainly with the stimulus act and the growth of the virus, you need to be aware. But you dont need to be obsessing all the time about things you cant change."

"You cant control the spread of the virus beyond yourself, you cant change the economy, you cant change whats happening in the world," he added. "But what you can change is focusing on making yourself stronger.

Keep a positive attitude and look for the silver linings in this time of crisis, Cooper said.

Its so seldom ever in our life that youre going to have this much downtime, he said. Do something advantageous. Do that home project that you never did, or call that friend you havent called in a long time.

See the rest here:
Working from home? Here are 5 things you can do to take care of yourself - WFAA.com

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