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Another victory. Another winner by Michail Antonio.

There are several contributing factors behind the West Ham No 9s blistering start to the season including a change in his diet and extra work in the gym to strengthen his troublesome hamstrings.

In January, the in-form striker changed his diet and no longer eats red meat. Nine months on, it appears to be having the desired effect.

Antonio has six goals in his eight league appearances this season. Only Mohamed Salah (10) and Jamie Vardy (seven) have scored more, and theyve both played an additional game. And it is not just the changes to his diet where Antonio is feeling the benefits. His full-body workout includes single-leg Romanian deadlifts and jump split squats, which have allowed him to stay fully fit.

The 31-year-old told Sky Sports: Ive come to realise Im no longer the young pup that I used to be. I kept believing that I was. There were certain things in life I was doing that I could have been better with.

I used to eat what I wanted, I wasnt the best eater. Now Ive changed my diet and routine of life. And Ive noticed since I changed my diet Ive had less niggles and Ive not felt my hamstrings at all.

These days, West Ham supporters are more accustomed to seeing Antonio find the back of the net, as opposed to leaving the field with an injury. The forward has played 716 minutes in the league this season. After the first nine matches of 2020-21, he had only played 485.

See more here:
How change in diet and extra gym work helped in-form Antonio stay fit - The Athletic

As you've probably noticed by now, the body is ever-evolving. What you may not realize? With each new life phase, it's vital we take stock of our nutritional needs to ensure our bodies have what they need to stay healthy and thrive. This is especially true as we move into late adulthood.

"Maintaining a nutrient-dense diet is critically important for older adults because of the impact of food intake on health," says Katherine Brooking, RD, co-founder of the health communications company Appetite for Health. "Years of research have demonstrated that getting enough of all the right nutrients has a huge effect on physical condition, cognitive condition, bone health, eye health, digestive function, vascular function, and the immune system."

But hitting the mark isn't always easy. "Research demonstrates that older adults have a diminished ability to absorb and utilize many nutrients, including B12," Brooking says. To add to that challenge, "seniors take more medications, which can increase the risk of nutritional deficiencies," notes Liz Weiss, RDN, of Liz's Healthy Table. "Certain drugs can interfere with nutrient absorption while others can suppress appetite so you get fewer nutrients in your diet overall."

RELATED:A Vitamin B Deficiency Might Be the Reason You're Tired All the Time

So how can you make sure you hit all of the nutritional marks after 50 and beyond? Brooking and Weiss are here to help. Read on to learn more about the nutrients you should get more of as you age, plus how to fit them into your daily diet.

Aim for: Men 51+, 1.7 mg; women 51+ 1.5 mg

Vitamin B6 helps the body use food for fuel and plays an important role in our immune function, making it a crucial nutrient for all ages. After 50, though, it's harder for the body to absorb. This, Brooking says, coupled with the fact that folks over 50 tend to consume fewer foods containing the nutrient, is why health experts recommend consuming additional B6 after midlife.

Eat This!: Vitamin B6 is found in a wide variety of foods, Brooking says. "The richest sources of vitamin B6 include fish (like tuna and salmon), beef liver, and other organ meats." She also recommends hitting the daily mark by reaching for chicken breasts and ground beef.

"If you don't eat poultry, meat, or fish, be sure to consume fortified cereals, potatoes, bananas, squash, and nuts. You may also consider a supplement if your physician suggests it," Brooking adds.

Don't missMajor Effects Bananas Have on Your Health, Says Dietitian!

Even if you're strong and active, you can count on losing some muscle mass as you age. (Some research estimates we lose about 3-8% each decade after 30!) Lifting weights and staying active can help slow this process, as can making sure you eat enough protein on a daily basis.

Hitting the mark isn't always easy, though, especially for those 71 and older. About 50% of women and 30% of men in this age group fall short of protein recommendations, according to the latest USDA Dietary Guidelines.

Eat This!: "Amino acids are the building blocks of muscles. But one amino acid in particularleucinehas been shown to stimulate muscle growth and reduce muscle loss in the elderly," says Weiss. "Aim to include leucine-containing foods such as milk and Greek yogurt, lean meat, fish, edamame, tofu, and other soy foods into everyday meals as you move into your 50s. This way it becomes a habit through later life."

Leucine isn't the only important amino acid, though. Weiss stresses the importance of consuming various protein sources (like seafood, poultry, beans, lentils, and eggs) and spreading them throughout the day. "People tend to eat the lion's share of protein at dinner. But amino acids are more efficient at building muscle when they're consumed throughout the day," Weiss explains.

Aim for: Adults up to 70, 600 IU; adults over 70, 800 IU

Vitamin D has many jobs, but one of the most essential is helping the body absorb calcium, a mineral that's a building block for strong bones. Vitamin D and calcium work together to maintain bone strength and ward off conditions like osteoporosis, which significantly increases the risk for fractures.

While getting enough vitamin D during all life stages is vital, it becomes imperative after 70. "This can prevent damage to the bones or muscles if you fall," says Brooking.

RELATED:5 Amazing Benefits of Vitamin D, According to Experts

Hitting the recommended intake can be a challenge, though. "Our skin produces vitamin D when it's exposed to natural sunlight. But people over the age of 65 have been shown to produce less vitamin D," says Brooking. "It's speculated that this may occur either because this group spends less time outside or because it's harder to convert sunlight into vitamin D as you age."

Eat This!: "Few foods naturally contain vitamin D. The flesh of fatty fish (such as trout, salmon, tuna, and mackerel) are among the best sources," says Brooking. "Beef liver, egg yolks, and cheese have small amounts of vitamin D."

If none of these foods are your cup of tea, Brooking recommends shopping for fortified milk, cereals, and yogurt. Since vitamin D is so vital to healthy aging, Brooking also suggests asking your care provider if adding a daily vitamin D supplement to your routine is right for you.

Aim for: 2.4 mcg

Okay, here's the deal with vitamin B12. You don't actually need more of it after 50; everyone over 14 should aim for 2.4 micrograms a day. But as we near mid-to-late life, hitting that mark can become tricky, so it's worth paying special attention to.

"We often need to take more medications as we age, and certain classes of ones like acid reflux meds that are proton pump inhibitors, the diabetes drug, Metformin, and peptic ulcer disease treatments can decrease absorption of B12," explains Brooking. "We also lose some of our ability to absorb vitamin B12 as we age," notes Weiss, adding "for this reason, your doctor may recommend routine blood work for B12 deficiency after age 60. If levels are low, a dietary supplement may be recommended."

Eat This!: Even if you take a B12 supplement, eating foods rich in the nutrient is key to maintaining good health, says Weiss. "Consuming a B12-rich diet takes you into your older years on good footing. Foods I recommend consuming include liver (not an everyday food for most people!), clams, beef, fortified breakfast cereals, canned tuna, fortified nutritional yeast (important for vegans and vegetarians), and seafood."

For more, be sure to check outOver 60? This Is The #1 Best Food to Eat, Says Dietitian. Then, don't forget to sign up for our newsletter!

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4 Nutrients You Need More of After 50, Say Dietitians Eat This Not That - Eat This, Not That

Most people want to live a long and happy life or at least avoid a short and miserable one. If youre in that majority, then youre in luck. Over the last decade,a quiet research revolutionhas occurred in our understanding of the biology of aging.

The challenge is to turn this knowledge into advice and treatments we can benefit from. Here we bust the myth that lengthening healthy life expectancy is science fiction, and show that it is instead scientific fact.

Theres plenty of evidence for the benefits of doing the boring stuff, such as eating right. Astudy of large groups of ordinary peopleshow that keeping the weight off, not smoking, restricting alcohol to moderate amounts and eating at least five servings of fruit and vegetable a day can increase your life expectancy by seven to 14 years compared with someone who smokes, drinks too much and is overweight.

Cutting down calories even more by about a third, so-called dietary restriction improves health and extends life in mice and monkeys, as long as they eat the right stuff, though thats a tough ask for people constantly exposed to food temptation. The less extreme versions oftime-restricted or intermittent fasting only eating during an eight-hour window each day, or fasting for two days every week is thought to reduce the risk of middle-aged people getting age-related diseases.

You cant outrun a bad diet, but that doesnt mean that exercise does not do good things. Globally, inactivity directly causes roughly 10% of all prematuredeaths from chronic diseases, such as coronary heart disease, Type 2 diabetes and various cancers. If everyone on Earth got enough exercise tomorrow, the effect would probably be to increase healthy human life expectancy by almost a year.

But how much exercise is optimal? Very high levels are actually bad for you, not simply in terms of torn muscles or sprained ligaments. It can suppress the immune system andincrease the riskof upper respiratory illness. Just over30 minutesa day of moderate to vigorous physical activity is enough for most people. Not only does that make you stronger and fitter, it has been shown toreduce harmful inflammationand even improve mood.

However fit you are and well you eat, your immune system will, unfortunately, get less effective as you get older. Poor responses to vaccination and an inability to fight infection are consequences of this immunosenescence. It all starts to go downhill in early adulthood when the thymus a bowtie-shaped organ in your throat starts to wither.

That sounds bad, but its even more alarming when you realize that the thymus is where immune agents called T cells learn to fight infections. Closing such a major education center for T cells means that theycant learn to recognizenew infections or fight off cancer effectively in older people.

You can help a bit by making sure you have enough key vitamins, especially A and D. A promising area of research is looking at signals that the body sends to help make more immune cells, particularly a molecule calledIL-7. We may soon be able to producedrugs that contain this molecule, potentially boosting the immune system in older people.

Another approach is to use the food supplement spermidine to trigger immune cells to clear out their internal garbage, such as damaged proteins, which improves the elderly immune system so muchthat its now being testedas a way of getting better responses to COVID vaccines in older people.

Senescence is a toxic state that cells enter into as we get older, wreaking havoc across the body and generating chronic low-grade inflammation and disease essentially causing biological aging. In 2009, scientists showed that middle-aged micelived longer and stayed healthierif they were given small amounts of a drug called rapamycin, which inhibits a key protein called mTOR that helps regulate cells response to nutrients, stress, hormones and damage.

In the lab, drugs like rapamycin (called mTOR inhibitors) make senescent (aged) human cellslook and behave like their younger selves. Though its too early to prescribe these drugs for general use, a new clinical trial has just been set up to test whether low-dose rapamycincan really slow down aging in people.

Discovered in the soil of Easter Island, Chile, rapamycin carries with it significant mystique and [has been hailed] in the popular press as a possible elixir of youth. It can evenimprove the memory of micewith dementia-like disease.

But all drugs come with pros and cons and as too much rapamycin suppresses the immune system, many doctors are averse to even consider it to stave off age-related diseases. However, the dose is critical and newer drugs such asRTB101that work in a similar way to rapamycin support the immune system in older people, and can evenreduce COVID infection ratesand severity.

Completely getting rid of senescent cells is another promising way forward. A growing number of lab studies in mice using drugs to kill senescent cells so-called senolytics show overall improvements in health, and as the mice arent dying of disease,they end up living longer too.

Removing senescent cells also helps people. In a small clinical trial, people with severe lung fibrosis reported better overall function, including how far and fast they could walk,after they had been treatedwith senolytic drugs.

But this is only the tip of the iceberg. Diabetes and obesity, as well as infection with some bacteria and viruses, can lead to more senescent cells forming. Senescent cells also make the lungs more susceptible to COVID infection, and COVIDmakes more cells become senescent. Importantly, getting rid of senescent cells in old micehelps them to survive COVID infection.

Aging and infection are a two-way street. Older people get more infectious diseases as their immune systems start to run out of steam, while infection drives faster aging through senescence. Since aging and senescence are inextricably linked with both chronic and infectious diseases in older people, treating senescence is likely to improve health across the board.

It is exciting that some of these new treatments are already looking good in clinical trials and may be available to us all soon.

Richard Faragher is a professor of biogerontology at the University of Brighton in England. Lynne Cox is an associate professor of biochemistry at the University of Oxford, also in England. This was first published by The Conversation Life extension: the five most promising methods sofar.

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These are 5 promising ways to live healthier for longer - and it's more than diet and exercise - MarketWatch

Millions of Americans take vitamins on a daily basis, but some don't provide the health benefits consumers might think. When taken incorrectly, vitamins can actually be harmful and there's also the debate on whether we need vitamins at all with some experts saying that a healthy balanced diet is enough. Megan Mescher-Cox, DO Diplomate, American Board of Internal Medicine, Lifestyle Medicine and Obesity Medicine Identity Medical Group/Dignity Health Medical Group, explains, "keep in mind that the supplement industry is a multi-billion dollar industry. Put frankly, the goal of the supplement industry is to sell supplements, not to keep you healthy and please keep in mind that if it sounds too good to be true, it probably is. I stress that supplements should be treated with the same vigilance as pharmaceuticals. Make certain to talk to your physician before introducing it into your body."

She adds, "In fact, doing the same with foods would also be helpful. Multiple times daily I find myself counseling patients to stop taking supplements. Often they do no good and sometimes they can even be harmful. Moreover, even though we know about the dangers of megadosing some vitamins, we do not know yet about the long term effects of taking daily doses of many of these vitamins. Globally, we have a deficiency of fruits and vegetables in our diets we do not have a supplement deficiency. For people that want to improve their health, focus on the basics: a diet rich in vegetables, fruits, legumes (beans, lentils, peas), whole grains with nuts and seeds, regular exercise, restorative sleep, minimizing stress and having a healthy social life. As I tell patients often: true health does not come in pill form. Read the tips below to find out the five vitamins Cox says can be damagingand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

It's common for people to take fat soluble vitamins, but Cox explains why they're not always beneficial. "Vitamin A, D, E, and K are the fat soluble vitamins, which means that they are stored in human adipose tissue. Excess levels build up in the adipose tissue and can cause toxicity or non-specific symptoms related to the excess intake of vitamins. Although toxicity is possible, it is rare to see a person withtoxicity. More often we see non-specific symptoms such as fatigue, difficulty concentrating or sleeping, or just not feeling right. It is not recommended to take vitamin A, E, or K vitamins unless directed by a physician and for vitamin D, if someone is taking a supplement to keep the Vitamin D3 supplement at or below 2000 IU daily unless directed by a physician."

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While it's important to maintain a healthy dose of calcium to keep bones strong, Cox explains why supplements might not be right for you.

"Calcium supplements used to be widely taken and recommended by the medical community for bone health but later research proved that calcium supplementation to more cardiovascular events. Calcium supplementation has been widely used for bone health. Although supplementation has shown a decrease in overall fracture risk, it has not been shown to decrease the risk of hip fractures, which are the fractures that result in the most shortening of life. They come with risks as well. In 2010, a meta-analysis on calcium supplementation concluded that calcium supplementation is associated with an increased risk of myocardial infarction (heart attack). Of note, getting calcium from food was not associated with an increased risk of myocardial infarction. The United States Preventive Services TaskForce (USPSTF) actually recommends AGAINST supplementing calcium and vitamin D in post- menopausal women of average risk for osteoporosis.

There is also debate about the ideal level of calcium intake. The United States recommends getting at least 1200 mg daily whereas the United Kingdom recommends 700 mg and the World Health Organization recommends 500 mg daily. Many of us more educated in nutrition will advise going by the United Kingdom recommendation of at least 700 mg daily and to get it from food sources. Healthful foods that are rich in calcium include unsweetened plant milks, tofu that is made with a calcium binder (you can find this on the packaging), dark leafy greens such as kale, bok choy and collard greens, soy and navy beans."

"Although vitamin B6 is a water soluble vitamin, taking too much can still result in dangers," Cox says. "People can experience neurologic symptoms such as numbness and tingling especially of the fingers and toes but sometimes other parts of the body. I have had multiple patients with neurologic symptoms and vitamin B6 levels well above normal and their symptoms go away when we stop supplementation. Sometimes the excess vitamin B6 is coming in even from a multivitamin. It is very unusual to see too much vitamin

B6 from foods so sticking to the food source is best."

RELATED: Warning Signs You're Developing Diabetes, Say Experts

To support immune health, many people turn to zinc, but Cox reveals why that's not always a good idea. "Zinc supplements have been widely used to help prevent infection, especially during the COVID pandemic, but they can be harmful too. High doses of zinc intake can lead to depletion of copper levels. It can also lead to stomach upset, nausea, vomiting, and loss of taste. Zinc has been tied to immunity because it is necessary for optimal immune function but the key is to prevent deficiency. If someone really wants to take zinc, I recommend that they do not take it for more than a week at any one time or if they desire taking it long term, no more than 25 mg twice weekly at most. For immunity, the best thing we can do is to give the body what it needs: adequate rest, a healthful antioxidant rich diet, regular exercise and minimizing emotional stress. Herbs and spices, vegetables and fruits are high in antioxidants and also anti-inflammatory to help counter inflammation in the body."

"Iron supplementation should never be done without clear instruction from a healthcare professional. Iron is a pro-oxidant which means that it causes oxidative stress and DNA damage in the body," Cox warns. "Iron supplementation increases our risk for colon cancer, heart disease, neurodegenerative disorders amongst others. The body does not have a mechanism to get rid of excess iron so it is even more important to avoid excess iron consumption. If someone has known iron deficiency anemia and wants to improve iron intake thru food, chickpeas and pumpkin seeds as good sources and iron overdose from plant-based foods is extremely rare (please note that iron overdose is possible from animal foods as the type of iron found in animal foods is more readily absorbed in the human body). If someone is found to be iron deficient, it is also important that they work with their health care provider to identify the root cause of the deficiency as taking the supplement may mask an underlying problem."

RELATED: I'm a Doctor and Warn You Don't Go Here Even if It's Open

If you're considering giving your child vitamins, Cox says, "The American Academy of Pediatrics stance is that healthy children receiving a normal, well-balanced diet do not need to supplement with vitamins (although they do note the importance of a vitamin D supplement of 400 IU daily for children under 1 and 600 IU daily for children over 1 year of age). Megadoses of vitamins, including A, C, or D can produce toxic symptoms in children. For children, iron can be especially dangerous unless specifically recommended by a healthcare provider. Iron toxicity can happen as the supplements can look like candy and be ingested in large amounts. This is the reason why many prenatal vitamins, which usually contain iron, do not contain iron when they come in the gummy form."

RELATED: Sure Signs You've Already Had COVID, Says Dr. Fauci

It's always important to stay healthy and active, especially during pregnancy, but Cox explains the risks to avoid during pregnancy. "When pregnant, please do not take any vitamins or supplements without talking with your doctor first. Vitamin deficiencies and vitamin overdoses can affect the fetus more than adults and it is critical to discuss with your physician. The exception to this would be a prenatal vitamin which should be initiated as early as possible, ideally when one is trying to become pregnant."

RELATED: Sure Signs You May Have Dementia, According to Mayo Clinic

If you have a chronic disease and want to take vitamins, Cox says, "Living with a chronic disease is unfortunately very common and with the disease, certain functions in the body are compromised. For instance, the liver and kidneys work to metabolize and eliminate most pharmaceuticals and supplements. If there is damage to one of these organs, or other organs, the expected blood concentrations of that pharmaceutical or supplement may be higher than expected. Sometimes patients are not aware of the degree of damage to their organs and it is critical to talk to a doctor before starting a supplement. Just as someone should not take a new pharmaceutical without their health care provider knowing, they should not start a supplement without talking to their doctor either."

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11 Vitamins That May Be Dangerous, Warn Experts Eat This Not That - Eat This, Not That

Editors note: If Arkansas Times food editor Rhett Brinkley isnt eating out, hes not doing his job. Sometimes deadlines, production weeks, COVID paranoia and diets resulting from food guilt keep him from properly diving into the local food scene, making him feel like hes one home-made smoothie away from getting fired. This weekend he decided to go all out and found a new favorite breakfast spot, perfected the Friday afternoon office margarita using a locally sourced mix and learned that if you want the birria ramen, show up early.

Friday, Oct. 22 9:30 a.m.

When it comes to restaurants and life in general, Ive always felt like theres a secret menu that Im not privy to. Even when I worked at Boulevard Bread Co., I would often wonder what in the hell some of the regulars were ordering and how they knew about it.

Over the past few months Ive seen friends post Instagram stories of a smoothie bowl from Fidel & Co, the coffee shop located next to The Rail Yard on 6th Street and Shall Avenue east of the interstate near downtown. I didnt see a smoothie bowl on the online menu though, so I thought maybe these friends were preferred customers or were hip to the secret menu. I had to know more. I try to have a smoothie every day, and I dont always feel like making one. Plus, the one at Fidel & Co looks better than mine.

I glanced at the menu on the counter upon arrival and there it is. The acai bowl (vegan) is listed under All Day Offerings 8 a.m-2 p.m. It wasnt even exclusive. You just have to put down your phone, get up off your ass and go. In addition to the smoothie bowl, I ordered a cold brew with oat milk and the barista asked me if I wanted a nitro cold brew. Sounds like another secret menu item. Im in.

Theres a small seating area outside under slatted roofing in front of the coffee shop and a couple other pockets of indoor tables inside. It feels modern and clean, like a coffee shop my girlfriend has probably made playing Sims, the popular life simulation game. Theres some bar seats facing 6th Street and the bay window was open, which is always appealing when its nice outside, but even more so now that open windows make me think of words like safety, ventilation, particles, etc We shouldve been thinking about it all along. Most of the seating was taken, but theres also a patio out behind the restaurant thats partially covered and was empty except for one two-top.

The acai bowl and nitro cold brew arrived just as I was sitting down. Acai is a berry from the aa palm tree, native to Central and South America. Its touted by at least one influencer Ive seen on YouTube as a superfood thats rich in antioxidants. The acai bowl at Fidel & Co is a vibrant purple mixture of frozen strawberries, blueberries and banana along with acai powder. Its topped with sliced bananas, local honey, hemp seed, peanut butter and delicious house-made granola. It actually paired nicely with the smooth, creamy nitro-charged cold brew, which left me feeling like Id consumed two or three cups of coffee. When I got to work I wouldnt shut up.

2 p.m.

Im working on a story about cocktail kits and ready-to-drink cocktails, so I went to The Fold and ordered both a jalapeno and strawberry kit. I used to work at The Fold and the jalapeno margarita was my favorite. Its a mixture of jalapeno-infused tequila and a mix that just consists of lime juice, simple syrup and water. If you ever want to quickly add a spicy kick to any of your drinks, you can take a couple slices of pickled jalapeno (with seeds) and shake them with your cocktail.

I made two trips to the liquor store because I forgot to get ice the first time, even though I assumed I would do that and reminded myself not to. Chatterbox probably had one of those hipster nitro coffees, I imagined the liquor store guy saying after I left the second time.

3:30 p.m.

After being back at work for an hour or so, my coworker asked me to quit playing around and make some margaritas already. Its Friday, after all, and wed never celebrated the end of a production week with libations in our cubicles.

For the jalapeno, I used The Folds method and rimmed the glass with Tajin, which is delicious. Both varieties went over well with my colleagues. Austin preferred the strawberry, which she found confusing because she expected to be too sweet. Stephanie liked the jalapeno. They tasted fresh, just like I remember them from The Fold. Theres simply no reason to buy that store-bought bullshit with 0% juice when you can now buy freshly squeezed juice and support a local business. You could even show up to your party and lie and say its your own recipe, but dont leave the labeled pouch sitting right on top of the trash, really shove it down in there.

5:30 p.m.

I left work and realized that I substituted margaritas for lunch and figured that cant be good. I was driving down 7th Street and remembered my friend telling me that he loves the Vinos special slice, not the actual full built-from-scratch pie. I happen to think the full Vinos special is the best supreme pizza in town, but he said that building The Special onto an individual cheese slice is a game changer. So I stopped off at Vinos and got a slice of the special and a Diet Coke or Pepsi, Im not really sure. Verdict: A great slice, but I still prefer the made-from-scratch special. In fact, Im going to order one this week. Supreme pizza is excellent in October.

7:15 p.m.

After running a couple miles I drove to Rocktown Distillery to try the birria ramen from Lilis Mexican Street Food truck. They were out of the ramen. I felt so foolish, and shouldve known better. Food trends, especially Instagram-worthy trends like spicy ramen with slow-cooked short rib and fresh avocado are going to go quickly, so if a truck is running a special on birra ramen from 5 p.m.- 8 p.m., get there between 5-6:30 p.m. I ordered three cochinita pibil tacos served on blue corn tortillas. They were great, but I was still upset with myself for not being better prepared.

10 p.m.

I made a jalapeno margarita and watched Garfields Halloween Adventure (1985), a total thrill ride.

Jalapeno margarita, Freddy glove optional.

Saturday, Oct 23 9:45 a.m.

Im back at Fidel and Co. sitting on the patio out back all by myself. I dont know why more people dont enjoy it back here; its nice and quiet. I guess the hustle and bustle of a coffee shop is part of the appeal.

I ordered the avocado toast because a quick montage scan of the restaurant yesterday morning revealed multiple people seemingly enjoying it. It also looks ridiculously good. It looked like it might be served with lox. But, how good can avocado toast really be? Is it something worth getting truly excited about?

It turns out, what I thought were lox were actually really thinly sliced pickled carrots. Its also covered in a spice mixture that is the only spice mixture Im ever going to want on avocado toast again. I texted a picture to a group chat Im on and a friend said, Thats Fidel & Co., yeah? Had it for the first time a couple days ago. Couldnt believe how good it was.

Same. The spice mixture (all I could identify was oregano) is a house Zaatar seasoning, which is a Middle Eastern spice mix. Its also sprinkled with tahina (toasted ground hulled sesame) and served on delicious house-made sourdough. The carrots are an excellent touch. Do yourself a favor, and grab this toast for breakfast one morning. Surprise a loved one, blow their minds.

4 p.m.

I stopped by Flyway Brewing to try the Flyway drums (five chicken drumsticks), served wet with buffalo sauce or sesame teriyaki or dry with a lemon pepper rub or spicy Tyes dub rub. I got an order of Tyes dub rub and an order of buffalo for my girlfriend and slammed a Magdalene Belgian Tripel while I waited. I didnt consider the alcohol content when I did this. I looked it up when I got to my car (9.6%!).

The wings were served with three delicious pickled baby carrots, meaning that I needed to figure out a way to incorporate pickled carrots with dinner too. The wings were good, I preferred the buffalo to the dry rub, but dont listen to me. I mightve been drunk from that one beer.

9 p.m.

For dinner I ate my two leftover drumsticks and for dessert, I had two two-packs of Starbursts from my Halloween candy medley. Both two-packs had one lemon and one orange. Orange is my least favorite Starburst flavor, so I went to bed surly until I realized that the color matched the carrots Id been eating all day, so it all made sense somehow.

Sunday, Oct. 2410 a.m.

Guess where I went to get an order of chia seed pudding? Thats right, alone on the back patio at Fidel & Co. for the third morning in a row! Im not sure how to describe the chia pudding except to say that its the best and only chia seed pudding Ive ever had in my life. Heres how the menu describes it: Chia seeds soaked in coconut milk, served with house-made jam and granola, topped with flakes of toasted coconut. Im going to learn how to make this so I can have it all the time. Ill report back with my failures.

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Food diary: return trips to Fidel & Co., take-and-make margaritas from The Fold and more - Arkansas Times

If youre a tea drinker, you probably already know your cup is salubrious. Tea has medicinal properties, and it is the second-most-consumed beverage in the world, says Vicki Shanta Retelny, RDN, the Chicago-basedhost of the podcast Nourishing Notes.

Observational research has found that drinking two or three cups per day is associated with a lower risk of early death, heart disease, type 2 diabetes, and stroke, according to a review published in June 2019 in Molecular Nutrition & Food Research. On the other hand, the evidence for teas effects on weight loss hasnt always been clear.

RELATED: 8 Teas for a Healthier Body and Mind

Heres what scientists know and dont know about the effect of tea on body weight.

If your beverages are typically high-calorie, swapping in tea may lead to weight loss. For example, trading a sugar-laden mocha for a zero-calorie tea at the coffee shop can easily save you a few hundred calories, notes Sarah Koszyk, RDN, the San Franciscobased author of 365 Snacks for Every Day of the Year.

Research suggests that tea may also play a direct role in weight loss. Teas contain catechins, which can increase metabolism by stimulating the body to break fats down more quickly and burn more calories, Koszyk says.

Catechins are a type of plant compound with powerful antioxidant properties, according to past research. Tea is especially rich in four catechins: epicatechin (EC), epigallocatechin (EGC), epicatechin gallate (ECG), and epigallocatechin gallate (EGCG). Of these four, EGCG is the most abundant, and it is thought to contribute most to the many health benefits of tea, according to a past review.

There are many varieties of tea, and several of the traditional types green, black, white, and oolong are harvested from the dried leaves of the Camellia sinensis plant, according to the Harvard T.H. Chan School of Public Health. Their unique flavors and properties are thanks to differences in processing, geographical location, and plant varieties. These differences also affect the nutritional composition of each tea, which means certain types may be better suited for weight loss than others.

That said, many studies look at the effects of tea in capsule or tablet form, which may provide study participants with a more concentrated dose of plant compounds like EGCG than a typical bag of tea would. Other studies dont use humans, and if they do, the population sizes are on the smaller side. These are major limitations, so more large studies in humans using brewed tea are needed before scientists understand and can better determine any potential weight loss benefits for people.

Regardless, health experts agree that plain, unsweetened brewed tea is generally healthy. Go ahead and prepare that cup and as you sip, check out this list of the top teas for weight loss, in order from strongest evidence to weakest.

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5 Types of Tea That May Help With Weight Loss - Everyday Health

Strong muscles are essential for everyday life. Yet for many of us, the COVID-19 pandemic has taken a toll on our muscle mass.

Strong muscles are essential for everyday life. Yet for many of us, the COVID-19 pandemic has taken a toll on our muscle mass.

Sally Squires, who writes the Lean Plate Club blog, said physical activity decreased about 60% during the pandemic because of social distancing, and sedentary living increased by about 42%.

It means we really have to make a change, said Squires, who offered some advice on building back muscle you may have lost.

One of the first myths to dispel, she said, is that muscle mass is mostly important to older people. It isnt.

Its important for everyone, she said. I think this is something that a lot of people dont understand.

By not maintaining muscle mass, Squires said, a person will set themselves up for a whole host of illnesses, including premature heart disease, diabetes, osteoporosis, cognitive decline and depression.

Squires said dedicating about 15 minutes a day, three days a week to rebuilding lost muscle will do it. And she said a persons routine doesnt have to be based around lifting barbells in a gym.

Muscle can be built in a variety of ways. Even if you dont have weights, for instance, try using cans of food, which weigh about one pound each.

You want to start at a level that you can do, but then gradually work up, Squires said. If youre at 5 pounds right now, maybe in a few weeks you can be at 10 pounds and then 15. You just gradually increase.

And if you dont want to use weights, you can try resistance bands. You just want to do things that are going to work your core, your muscles in your legs and your arms, she said.

And start your routine in a place that is comfortable, Squires suggested.

Youre doing repetitions of a few minutes at a time. It actually doesnt take that long. You can work your upper body in 15 minutes one day, and the next day your lower body.

While a lot of people believe large quantities of protein, or protein supplements, are required to gain muscle mass, Squires said most Americans have enough protein in their daily diets to do the trick.

We know that protein is important, so if youve done a workout at a gym of any kind, its a good time to have a little bit of protein because protein does help build muscle. The good news is that most Americans get plenty of protein, so you dont have to reach for a pro bar or supplement.

She suggested milk, nuts, a piece of cheese or some jerky.

And supplements such as Creatine and Lcarnitine are not necessary to build muscle, Squires said: Most people dont need them.

Most importantly, Squires said to keep at it and stick with it.

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How to build back muscle mass lost during the pandemic - WTOP

Apparently strange diets run in the Patriots quarterback fraternity.

After years of hearing about Tom Bradys TB12 Method no nightshades! Mac Jones revealed his own pregame meal on WEEIs Merloni and Fauria Show: Steak, eggs... and spaghetti? Thats the rookies go-to no matter what time the game is.

Its always the same thing regardless of the kickoff, Jones said. Same thing in college. Just getting into a routine. Ive eaten that at six in the morning before 11 oclock games in college. Its just part of the routine that Ive gotten into. It just kinda gets your mind ready. Its nothing crazy. I think its a pretty simple meal.

After the Patriots dismantled the Jets on Sunday afternoon, Bill Belichick and Matt Patricia enjoyed a couple drinks on the field. Jones was asked whether he has a celebratory beverage of choice and redirected the conversation back to food instead.

I usually just honestly go home and hang out with my family. Eat some dessert. I definitely get a little dessert after the game, Jones said. But yeah, everybody has their own way of celebrating. I dont think its right or wrong to do one thing or the other. But for me, I just try to get home to be with my family, be with my girlfriend and my puppy.

So what is the rookies dessert of choice?

It had been chocolate chips for a long time, Jones said, but my new thing is the Mochi balls. Its like the rice balls with ice cream in them. Theyre so good.

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Patriots QB Mac Jones will eat spaghetti, steak and eggs at 6 AM before games - MassLive.com

For decades we have been told that its all our fault; that the reason many of us dont manage to lose weight is a lack of willpower.

But theres a bigger cause behind our failure to shift the poundsand its certainly not due to flounderingcommitment. Its down to a part of the brain called the hypothalamus.In fact, there are several well-researched biological pathways that protect our body from weight loss and ensure our weight rebounds each and every time we attempt to slim down. Research shows that in order to lose weight and make it stick, you must eat well and exercise for a month then have a month off.

Ever since obesity became a problem in the 1980s we have been led to believe that the best way to lose weight is by continuously cutting the calories. Indeed, it has been in the interests of amulti-billion dollar dieting industry to suggest that this is the case. But evidence shows that diets are actually making us fatter. Initially weight loss may occur but, as many serial dieters will recognise,aplateau tends to kick in around three to six months and dieters, however committed, will start to regain the lost weight. Consequently, 95 per cent of people fail in their attempts to get into better shapebecause of the biological protections left over from our time on earth as hunter gatherers.

When a stress is imposed on the body, it starts to work differently to defend its level of fatness and go back to its starting point otherwise known as our set point. Its not possible to lose weight without your body fighting your efforts to do so.

There are, however, ways to trick your body into avoiding a return toits set point.The first is to eat more, not less.95 per cent of the population fail to meet basic nutrient requirements; they fall well below the two portionsof fruit and five portionsof vegetables each day. The modern-day environment means we are reaching for far too many processed foods and wrong information has led to a fear of certain foods for example, carbs, fruit and dairy. Consequently, many of us are actually deficient in various vitamins and minerals, despite our enormous calorie intake.

One of the key components of successfulweight loss lies in increasing our food intake from wholesome, nutritious foods. We can all cut certain foods for a period of time typically one to three months but cravings for high fat and high sugar foods will come back with vengeance. Research utilising brain imaging has confirmed this: there is a heightened activity of the limbic (reward) system in the brain following weight loss, which drives an increased desire for those foods which had been cut from the diet. The key is to change the type of food we are eating over time so that these cravings subside.

The second way to avoid weight gain is to use diet breaks.Thehypothalamus,whilstregulating our weight day-to-day, works against us when we try and shed the kilos. This evolutionary response served our ancestorswell when food was scarce; but nowour propensity for weight gain overrides any sustained loss we might bring about through a diet.

We all know that a large weight change is possible through dietary restriction. But, eventually, the weight will come creeping back. Our metabolism will drop, our appetite may increase. Both these side effectskick into place when a stress is imposed on the body.

The answer to sustainable long-term weight loss does not lie in continuousrestrictive eating; this strategy canactually bolster our fat reserves rather than reduce them. One way to prevent these biological protections kicking into place is to follow an Interval Weight Loss approach which requires imposing diet breaks along the way. The diet should be paused every second monthas part ofa month-on, month-off plan.

These diet breaks have to go hand in hand with a more active lifestyle. According to the WHO, one in four people are too sedentary,failing to meet the basic guideline of 30 minutes of dailyexercise. Chronic inactivity is physiologically abnormal and the human body fails to function properly to maintain health with insufficient amounts historically normal amounts of exercise.

Too many of us have an all or nothing attitude to exercise that means we end up not moving at all.But even a small amount of dailyexercise minimises the amount of weight you lose from muscle stores and instead allows your body to target fat. It also plays a vital role in weight maintenance as research has proven it as a key predictor of keeping the weight off.

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The science behind why diets don't work - Spectator.co.uk

Researchers have reviewed the evidence for the health benefits of time-restricted eating a type of intermittent fasting in which people only eat during a window of time each day.

In the review, which appears in the Endocrine Societys journal Endocrine Reviews, the researchers looked at animal studies and initial human studies. They found evidence that time-restricted eating can help prevent and manage various chronic metabolic diseases.

However, the researchers also call for more substantive studies to further demonstrate the positive effects time-restricted eating might have in humans and to determine what underlying mechanisms may account for these effects.

Time-restricted eating has received significant attention from researchers in recent years. In time-restricted eating, people typically eat their normal diet but only within a specified time period each day. This can range from 6 to 12 hours.

Scientists have demonstrated the benefits of time-restricted eating mainly in mouse studies. However, there are an increasing number of pilot studies involving human participants that have shown promising results.

Corresponding author Prof. Satchidananda Panda from the Regulatory Biology Laboratory at the Salk Institute for Biological Studies in San Diego, CA, spoke with Medical News Today. He said that time-restricted feeding studies in animals suggest potential health benefits of time-restricted eating in humans.

Animal studies so far have shown that time-restricted eating affects many organs and even the gut microbiome in a beneficial way. Several pathways and molecules that are associated with metabolic diseases, such as prediabetes, diabetes, adiposity [], fatty liver disease, and certain cancers are modulated in a desirable way by time-restricted feeding, said Prof. Panda.

For the authors of the recent review, a key benefit of time-restricted eating is its potential to help correct a persons disrupted circadian rhythm.

Circadian rhythms are a series of processes in the body that operate over a 24-hour cycle. Prof. Panda and his colleagues note that circadian rhythms evolved in response to changes in light, temperature, humidity, and access to nutrients that occur as a consequence of the Earths day and night cycle.

If someone has a disrupted circadian rhythm, they are at risk of different health issues, including metabolic diseases, cancers, immune system problems, mood changes, and reproductive issues.

Modern forms of living can disrupt the circadian rhythm in various ways. According to Prof. Panda and his colleagues, 40% of the population work, care, or socialize late into the night, which results in circadian rhythm disruption.

One underlying cause of this disruption could be increased food intake outside of what the body anticipates according to its circadian rhythm that is, at night time rather than during the day.

Prof. Panda and his colleagues point out that the circadian rhythms associated with the peripheral organs and the majority of the brain are primarily affected by the timing of nutrition intake.

As a consequence, time-restricted eating that involves an overnight fasting period has the potential to support circadian rhythms and reduce the risk of the negative health effects to which a disrupted circadian rhythm can lead.

Prof. Panda and his colleagues also highlight how mouse studies demonstrate that time-restricted feeding can reduce adipose tissue and is likely to improve gut health.

The researchers note that there have been relatively few human studies looking at the benefits of time-restricted eating. However, the initial findings of those studies back up the benefits seen in animal models, including reductions in body weight, body fat, waist circumference, and body mass index.

Prof. Dorothy Sears from the Division of Endocrinology and Metabolism at the University of California San Diego School of Medicine also spoke with MNT.

Prof. Sears is an expert on time-restricted eating and the circadian rhythm. She said that Prof. Panda and his colleagues study is a thorough review article that summarizes the accumulating evidence that alignment of food intake with the bodys biological rhythms promotes health.

The current research also gives an indication of the ideal time window in which to limit food intake.

Speaking with MNT, Prof. Panda said, The human studies have tested 4-, 6-, 8-, 10-, and 12-hour time-restricted eating, and these studies show some dose responses.

Four- and 6-hour time-restricted eating can have many benefits among [people with overweight and obesity], but it also reduces quality of life due to its adverse effects on feeling excessive hunger, dizziness, headache, and nausea, etc.

Eight- and 10-hour time-restricted eating windows are well tolerated, yield several benefits, and people voluntarily adopt such practices long term.

Twelve-hour time-restricted eating may not produce immediate benefits within a few months, but we do not know in the long term if it could impart some benefits.

According to Prof. Sears, There is insufficient research evidence that supports any particular regimen, e.g., best time of day to start/stop eating or how many eating hours per day.

Accumulating evidence suggests that the general ideal regimen is to consume calories during the morning and afternoon, consuming a small percentage of daily calories in the evening 30% or less of the total calories and completely avoiding calorie intake at night.

Prof. Dorothy Sears

Promising evidence from Dr. Pandas lab in mice supports that an occasional day off from time-restricted eating, or eating at night may still confer benefit in humans, said Prof. Sears.

However, Prof. Panda said to MNT that some people should consult a medical professional before starting time-restricted eating.

Most people and caregivers feel it is safe for anyone from teenagers to older adults to practice 12-hour time-restricted eating on most days. Ten-hour time-restricted eating is also feasible for many people who have no chronic disease, said Prof. Panda.

For people with type 1 diabetes, type 2 diabetes, and related chronic conditions, time-restricted eating of 10 hours or shorter [] may need medical supervision for potential hypoglycemia and medication adjustments. Similarly, people with other chronic conditions may also consult their physician before starting 8- or 10-hour time-restricted eating.

Time-restricted eating of 6 or 4 hours may not be advisable for most people. Such a short eating window may also inadvertently substantially reduce daily calorie intake or reduce the intake of certain macro- or micronutrients. Such short time-restricted eating may also not be sustainable in the long term, advised Prof. Panda.

Prof. Sears supported this, saying to MNT that, overall, time-restricted eating seems to have low risk for most individuals, including those with type 2 diabetes.

Some individuals report modest, transient side effects, such as nausea or lightheadedness. Because of the small study sizes, self-reported compliance, and diverse regimen specifics, more research is needed to fully evaluate these.

People with conditions that impact metabolism for example, thyroid disorders, diabetes, and pregnancy should consult their healthcare provider before starting a regimen that includes fasting for longer than overnight, suggested Prof. Sears.

Prof. Panda told MNT that scientists need to carry out much more research to further understand the benefits of time-restricted eating in animals and humans.

Most time-restricted eating studies have been on young male mice. We have to expand these studies to both sexes and in older mice.

Many time-restricted eating benefits point to molecular changes in multiple organs, but we dont know what those changes are. So, in-depth molecular studies in multiple organs are needed for better mechanistic understanding of time-restricted eating.

Although time-restricted eating may appear easy to adopt, many find it difficult [] So implementation research on finding personal, interpersonal, cultural, work-related, and societal barriers to adopting time-restricted eating [is] needed, said Prof. Panda.

For Prof. Sears, larger, more powerful studies are necessary to better understand how exactly to implement time-restricted eating.

Prof. Sears said that randomized controlled trials sufficiently large in sample size are sorely needed to properly assess various food intake timings and their associated health changes. All published randomized controlled studies to date include small numbers of individuals, [and] thus, results from these are unreliable.

Nonetheless, these studies are highly suggestive of diverse health benefits that warrant additional research. Key areas of interest include cardiometabolic disease, cancer, cognition, and mental health.

Prof. Dorothy Sears

There are several large trials now funded by the National Institutes of Health and the Department of Defense to test benefits of circadian-aligned food intake timing, explained Prof. Sears. Results from these should be illuminating and provide more statistically robust interpretations to guide public health recommendations.

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Does time-restricted eating have health benefits? - Medical News Today

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