Previous studies using questionnaires have found therisk of heart diseasedecreases with self-reported increased physical activity. But the study authors say uncertainty remains around the range of this association, particularly where higher levels of physical activity are concerned.

There is evidence to show that while questionnaires provide a reasonable estimate of physical activity, objective measurement would provide more accurate information, says the lead study author,Terry Dwyer, a professor of epidemiology in the University of Oxford's Nuffield Department of Women's and Reproductive Health. We therefore examined the relationship between physical activity when measured with a very accurate object measure, using an accelerometer, and cardiovascular disease to see whether the association was stronger or not than what had been found using questionnaires.

After an average of a five-year follow-up, there were 3,617 cases of cardiovascular disease diagnosed in study participants. The researchers found that as the amount of moderate and vigorous physical activity among participants increased, incidence of heart disease decreased. Whats more, there was no point where the effects of increased physical activity stoppedimproving heart health.

Specifically, those in the top 25 percent of all physical activity (both moderate and vigorous-intensity), had an average reduction inrisk of heart diseasebetween 48 and 57 percent. Those who were most active in the top quarter ofvigorous-intensity exercisehad an average reduction between 54 and 63 percent.

RELATED:Why Exercise May Protect Against COVID-19 Complications

The results of our study should give people greater confidence that physical activity protects against risk of cardiovascular disease, Dwyer says. It also suggests that those who take quite high amounts of physical activity receive even greater benefit.

Study participants in the lowest category of physical activity were more likely to smoke, havehigher body mass indexes, and have a diagnosis ofhypertension. While this could have accounted for the association seen in the study, Dwyer noted that he and his team looked carefully at that possibility and found it was highly unlikely that these other lifestyle factors could account for the protective association we found for physical activity.

The study findings contrast with the results of a 2015 study, which found that moderate physical activity was associated with a reduced risk of heart disease, but there was no elevated reduction in risk with increasing the frequency of activity.

The most likely explanation for this is that we were able to measure moderate and vigorous activity levels more accurately in this study, and our findings are more reliable than previous questionnaire-based studies, Dwyer said.

Dr. Singh, who was not involved in the study, notes that while for the average person, more physical activity is better, this study did not look at the potential harms of too much exercise on the heart, which may include increased risk ofatrial fibrillationand sudden death. But this is a concern only for extreme athletes.

This study isnt looking at people who are lifelong endurance athletes, Singh says. The researchers here are looking at the average Joe over a seven-day period who has some level of physical activity that can be measured. So in the population this study is looking at, in terms of intensity and duration, the more you exercise the better, and the greater the reduction in cardiovascular risk."

The researchers say their study supportsnew guidelines from the World Health Organization (WHO)that recommend getting at least 150 to 300 minutes of moderate to vigorousaerobicphysical activity per week.

TheAmerican Heart Association (AHA) recommendsat least 150 minutes of moderate-intensity physical exercise or 75 minutes of vigorous intensity physical exercise per week, or a combination of both.

For her part, Singh advises her patients to get in 45 minutes to an hour of what she calls intentional physical activity most days of the week. This study took into account general physical activity, not exercise alone, she says. I usually define exercise to my patients as intentional physical activity so they can differentiate between an active lifestyle and dedicating a specific amount of time to intentional activity.

In addition to regular exercise, healthy weight, ahealthy diet,stress reduction, and smoking cessation are all factors that reduce the risk of heart disease.

RELATED:Eating Tofu Can Lower Your Risk of Heart Disease, Study Says

Exercise and nutrition go hand in hand, Singh says. The more you move your body intentionally and the more intentional you are about how you fuel your body, the more youll reduce your cardiovascular risk.

Whats more, exercise has a number of mental health benefits, especially during the ongoingCOVID-19 pandemic. Exercise is an incredible way to keep your heart healthy, but its also fantastic for mental health, Singh says. Its incredibly helpful tocontrol anxiety, manage depression, and especially in this time of COVID with the lack of socialization and community, exercise can help when people are locked inside their homes and have no place to go.

Continue reading here:
No limit to benefits of exercise for heart health, study finds - KTBS

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Meal delivery services with vegan options allow people following a plant-based diet to eat the way they want without spending hours on meal preparation.

This article reviews some of the top vegan meal delivery services after providing a brief overview of the health benefits and possible risks of a vegan diet.

People on a vegan diet completely avoid eating any animal products or byproducts. While vegetarians may still eat dairy and eggs, vegans avoid these products.

Learn more about the difference between vegans and vegetarians here.

Many people eat a vegan diet because they have concerns about animal welfare or the environment. Others believe that a plant-based diet has certain health benefits.

Some of the potential health benefits of a vegan diet include:

Some research suggests a link between a history of disordered eating and the decision to adopt a plant-based diet. Anyone with concerns about eating disorders should seek a diagnosis so that they can get support.

Learn about getting help for eating disorders here.

The Academy of Nutrition and Dietetics have stated that an adequately planned plant-based diet can be nutritionally adequate. However, without planning, it is possible to become deficient in specific vitamins and minerals when eating a restrictive diet. People eating a vegan diet may wish to be conscious of the risk of deficiency.

Some possible vitamin and mineral deficiencies include:

Learn about important supplements for vegans here.

People who want to follow a vegan diet can try meal delivery services that are either fully vegan or plant-based. Fully vegan refers to the exclusion of animal products from nonfood items and lifestyle decisions, in addition to the diet, whereas plant-based just describes a diet consisting mostly or entirely of plant foods.

Many companies offer plant-based meal delivery services, with some offering only vegan options and no meat, fish, or dairy choices. We look at some of the top options below.

Please note that the writer of this article has not tried these products. All information is purely research-based.

This completely vegan meal kit delivery service provides users with all the ingredients they need to prepare a delicious and nutritious plant-based meal at home.

The Purple Carrot service is available for purchase online.

Learn more about Purple Carrot here.

Veestro is an entirely organic and vegan meal delivery service, offering preprepared meals that only require heating.

The Veestro service is available for purchase online.

Sakara deliver premium ready-to-eat meals on a customizable schedule. All meals are vegan and organic.

The Sakara service is available for purchase online.

MamaSezz offer fully vegan ready-to-eat meals. They operate a zero waste facility, and their meals are free from a range of allergens and additives.

The MamaSezz service is available for purchase online.

Learn more about MamaSezz here.

The following are some alternative plant-based meal delivery brands to consider:

Daily Harvest offer plant-based snacks and drinks, including smoothies, soups, fruit bowls, and lattes. A person chooses how many items they want to receive and specifies whether they want weekly or monthly delivery.

Learn more about Daily Harvest here.

Splendid Spoon offer smoothies, soups, and grain bowls. People can choose from more than 50 ready-made meals.

Learn more about Splendid Spoon here.

Some companies offer vegan options alongside meat-based meals, which may suit people who are also selecting meals for nonvegans.

However, these brands will not be right for people who disagree with buying from a nonvegan company.

This meal delivery service provides ready-to-eat meals that just require heating. The company also provide nonvegan meals that include meat and fish.

The Fresh nLean service is available for purchase online.

People first need to decide whether they want to receive meal kits or ready-made meals. Meal kits allow customers to prepare and cook their meals, while preprepared meals usually only require heating.

Meal kits can help people who are new to cooking in general or just starting out on a plant-based diet to learn some of the basics. Some people may also prefer cooking their own meals.

One benefit of choosing a meal kit service is that they often come with reusable recipe cards. Once a person learns a recipe, they can cook it again using the printed card. However, most meal kits require a person to have a well-stocked pantry.

Meal delivery can save people time and effort because they do not need to buy and prepare ingredients. For people with limited time or cooking experience, meal delivery can be helpful.

People should also select a service that offers dietary accommodations if they need to avoid certain ingredients because of an allergy or another health condition.

Those with strong moral reasons for following a vegan diet may prefer to choose a company that only offers plant-based meals and no meat options. People who also need to accommodate meat eaters in the household may prefer a company that offers both vegan and nonvegan options.

Signing up for a vegan meal kit or meal delivery service can help people ensure that they eat a nutritious and balanced diet without worrying about time and planning.

Many vegan meal delivery companies are available, offering a range of meal options. Individuals can compare different menus and services to identify the one most suited to their tastes and needs.

Go here to see the original:
5 of the best vegan meal delivery services - Medical News Today

Well this is the final instalment for Guardian Australias burn-out recovery journey, but the hope is that you are set up for whatever 2021 throws at us.

We may not know where this year will take us. We may lockdown again. We may be homeschooling again, we may repopulate our cities (and our gyms). Or maybe a combination of all of the above.

The experts consulted by Guardian Australia were asked to provide tips and advice that were pandemic proof. They all advised that modest changes approached consistently can be more effective than big, sweeping resolutions.

And after one month of trialling their advice, I have to say I feel better than I have in years. This is due to three relatively small but also kind of big adjustments that have been gamechangers.

These three things all built on one another (habit stacking) as our experts suggested in week one.

Burntout resolutions: a feel-better guide for the already tired

The first habit was the hardest to embed but has made a profound difference and that is quitting the booze for January, which Ill continue into February. This change has had a big impact on the quality of my sleep, and this in turn has given me more energy to exercise.

As a result I have started exercising four times a week. I have enough energy and motivation to turn up to the gym, rather than make excuses.

These three shifts in habit (alcohol, sleep, exercise) have not happened overnight. Its taken around three weeks for me to see benefits of increased energy from better sleep, and parlay that extra energy into exercise.

It would have been great to make shifts in nutrition too and that was the original plan. But its been a lot just to get to this point so far sticking with booting the booze and starting regular exercise.

This slowly does it approach is good practice, apparently. All the experts I consulted for this series say its unwise to try to make too many changes too soon. Instead you have cut yourself some slack; give yourself the room and permission to screw up occasionally. Expecting perfection then stopping all the good habits because of one bad day or night is apparently a common mistake.

Dr Breanna Wright, a behavioural change expert from Monash University, says, Its really important to be under ambitious or realistic. If we aim too high, and then miss a session at the gym for example we feel like weve failed at our goals and were less likely to carry on with our resolutions.

Right now, as a lot of us return to work or the office, our routines (which may have included home-based exercise) are being shaken up again.

Wright advises that its about building in contingency time because life happens. Say we plan to go to the gym at lunchtime but dont get there. Realise meetings go over, our time will naturally blow out. We have to build in that buffer time so that were not disappointed in ourselves because we dont do the activities each day.

This might be allowing half an hour extra either side of meetings in order to protect that time at the gym.

She suggests at the start of each week (or on a Sunday) we plot out a schedule for the week that includes exercise. The most important thing is to plan. Some people are very calendar based, some people are reminder based. The most important thing is to write down your plan but allow this contingency.

Personally on a Sunday, I plan out my week. I try not to do too many things in one day. I wont go to the gym or do a class if Im meeting my friends that same day as Ill be rushing and cutting things too fine. We can get over-ambitious when we are planning thinking we can get more done in a day or a week.

In many respects, nutrition is the trickiest thing of all to get right. There are so many mixed messages out there. For every person spruiking a high fat, low-carb diet, there is someone else advocating the opposite.

Likewise meal times: should we fast and eat once or twice a day or have five or six small meals a day?

Burnt-out resolutions: retaking control of yourself when the world is chaotic

I ask personal trainer Tania Drahonchuk from Vision Personal Training Bondi Junction what nutrition regimen is best. There are no easy answers here. We dont prescribe diets at all, says Drahonchuk. Instead she recommends tracking my food to get an idea of macros that is, what portion of protein, fats and carbohydrates I consume each day.

We advise people to limit refined foods (including refined sugar and processed foods), track portions and balance food by looking at the macros. The average person consumes quite a high amount of carbs and fat. By making small changes you can see results.

Vision Personal Training has an app to track macros but you can also do it through free apps such as My Fitness Pal.

Drahonchuk is keen that I dont feel like Im on a diet but rather improving the food I eat. I should ideally steer away from oily, fatty, carb-y, processed foods and towards more whole foods.

OK so bring on February. Ill be tracking my food and conscious of what I eat but I wont be dieting or denying myself. Ill be trying to exercise four times a week but not beating myself if I miss a session at the gym. As all the experts say this stuff should be for life, not just for January.

See more here:
Burn-out resolutions: 'After one month of small changes, I feel better than I have in years' - The Guardian

Take to the outdoors during all times of year as part of a fitness routine that can help lift your body, mind and spirit, says yoga instructor Steve Procknal, striking a Warrior 2 pose at Niagara Square in downtown Buffalo.

Addressing stress that comes with the coronavirus pandemic can help you better adapt in such uncertain times.

It starts with structure. Get up, eat and go to bed at roughly the same times each day, even on weekends.

Focus the best you can on one thing at a time, one day at a time.

Eat a healthy diet, exercise regularly and take time throughout the day to safely do what you enjoy.

Socialize: Stay in contact with loved ones, including family and friends, even if you can only do so safely online or by phone. Connecting with others can increase happiness and reduce stress.

+4

Working in the mental health field is stressful for all the reasons that you can imagine what you get exposed to, burnout. But this has been exceedingly different.

Choose comfort wisely: Try to avoid increased use of foods heavy in salt, sugar or fat, as well as alcohol and other drugs. These give a false, fleeting sense of happiness. Instead, practice other coping skills to improve your mood and decrease your stress.

Move: Stress often becomes stored in our muscles, causing tension. Yoga, tai chi and simple stretching can focus attention on your muscles, easing tension and clearing your mind. A brisk walk can help, too.

Laugh: It will boost your mood and health. Find time to let your guard down and get a good laugh in every day.

Continue reading here:
Tips to better cope with pandemic stress, and where to find extra support - Buffalo News

New federal dietary guidelines encourage Americans to focus more on eating healthy throughout life, to be flexible in their eating patterns and to cut down on empty calories.

The recommendations, released every five years by the U.S. Department of Agriculture and the Department of Health and Human Services, are designed to promote nutrition and prevent chronic disease. The guidance influences food and nutrition programs at the federal, state and local levels, and impacts how food companies formulate their products.

"The high prevalence of diabetes, cancer and heart disease could be reduced if people ate better," said Judith Wylie-Rosett, a professor of health promotion and nutrition research at the Albert Einstein College of Medicine in New York City. "Chronic diseases are often related to obesity and poor nutritional habits."

Stacker presents the 100 best action movies of all time, as determined by a weighted score combining data from IMDb and Metacritic. Click for more.

Here are five important takeaways from nutrition experts:

There's flexibility to customize

The recommendations emphasize that healthy eating comes in many forms and can be adjusted to fit cultural traditions, personal tastes and different budgets.

Swapping out red meat, for example, doesn't mean people have to force down their least-favorite source of protein.

"You can go with a plant-based diet or eat seafood, poultry and legumes rather than red meat," said Penny Kris-Etherton, a distinguished professor of nutrition at Pennsylvania State University in University Park.

The new focus on customization based on culture, budget and personal preference is a departure from the guideline's past one-size-fits-all approach to healthy eating.

"Tailoring the message engages people in making choices, which means it is more likely they will be able to make changes," Wylie-Rosett said. "In the past, guidelines have been aimed at the majority, and we are moving toward a minority-majority population. We need to respect and address the needs of the diversity within our society."

For the first time, the guidelines say children under 2 should completely avoid foods and drinks with added sugars, such as cake, ice cream and fruit drinks.

But the guidance for added sugars otherwise remains unchanged, despite a report last summer from the dietary guidelines advisory committee that called for everyone ages 2 and older to cut consumption to 6% of daily calories, down from the currently recommended 10%.

Similarly, the guidelines stuck with previous advice on alcohol no more than two drinks per day for men and one for women in adults who choose to drink. The advisory committee had suggested men limit alcohol to only one drink a day.

Alcohol is not recommended for adults who don't already drink, and pregnant women should avoid it completely, the guidelines say.

"Sugar and alcohol don't have any nutrition whatsoever," Kris-Etherton said. Sugar is often added to a variety of foods where you might not expect it, including bottled spaghetti sauce, ketchup, breads and cereals. It's important to read nutrition labels and select foods accordingly, she said.

It's never too late (or too early)

The guidelines for the first time outline recommendations "by life stage, from birth through older adulthood." For example, babies should exclusively have breast milk for the first six months of life. If breastfeeding isn't an option, babies should be fed an iron-fortified infant formula.

In addition, the guidelines recognize that people 60 and older have slightly different nutritional needs. For instance, vitamin B12 deficiencies are more common in older people because the ability to absorb the nutrient naturally decreases with age, but also can decrease because of certain medications. So, older adults are urged to eat the recommended amount of protein, a common source of B12, as well as B12-fortified foods.

Foods are not eaten in isolation but in a wide array of combinations over time a dietary pattern.

The idea, Wylie-Rosett said, is to eat a variety of colorful fruits and vegetables rather than focusing on specific nutrients. For example, beta carotene is a plant pigment and antioxidant found in carrots and other vegetables.

"There are over 600 carotenoids, but the only one we talk about is beta carotene," she said. "We've created our nutrient guides to avoid deficiencies, (but) what we need to do is focus on optimal health."

To that end, the guidelines recommend people vary their source of protein, fill half their plate with a mix of different fruits and vegetables, select low-fat dairy or soy alternatives, and avoid foods high in sugar, saturated fat and sodium.

To help people get started, the USDA offers MyPlate Plan, an online tool that makes recommendations based on age, sex, height, weight and activity levels.

The theme of the 164-page guideline is to "make every bite count." That means avoiding high-calorie junk foods such as potato chips, cookies and calorie-laden (and nutrient-poor) fast foods in favor of healthier options, Kris-Etherton said.

Think whole grains, fruits and vegetables; vegetable oils instead of butter or coconut oil; and low-fat dairy and leaner proteins.

The guidelines offer several ideas for making dishes healthier. For example, shave calories off a burrito bowl by using reduced-fat cheese and adding vegetables in place of some rice and beans. Choose brown rice instead of white rice to add fiber, which will help you feel full and more likely to skip dessert.

"When you fill up on all the right foods, you don't want the other foods, because you're full and satisfied," Kris-Etherton said.

And the benefits multiply, Kris-Etherton said. People will likely sleep better, be less stressed and have more energy to exercise.

"It just goes on and on," she said. "Good nutrition really helps with overall well-being."

Link:
New dietary guidelines: 5 things nutrition experts want you to know - The Albany Herald

Did you make a New Years resolution to run a marathon? Or perhaps youve conquered a marathon and want to take on an even longer event?

Your diet is crucial in long-distance running. If you dont eat the right foods in the right amounts, you might not get enough energy to train and compete properly.

Over time, not having enough energy during training can lead to relative energy deficiency in sport (RED-S) syndrome. This condition can cause problems such as poor recovery between training sessions, reduced training capacity, recurring injuries, and a suppressed immune system.

It can also put you at risk of further health complications. The major long-term one is an increased risk of osteoporosis and bone fractures. Depending on the severity, it can also cause heart problems and gastrointestinal issues such as constipation.

To lower your risk of relative energy deficiency, heres what you should eat if youre running long distances.

Carbohydrates provide most of the energy used during any length of exercise.

The International Olympic Committee on Nutrition for Sport recommends endurance athletes, who compete or train up to three hours a day, consume at least 6-10 grams of carbs per kilogram of body weight each day.

For a 70kg person, this equates to 420-700g a day. For ultra-endurance athletes (people who train or compete for more than four or five hours per day) its 8-12g per kilogram. For a 70kg athlete, thats 560-840g a day.

About 50g of carbs can be found in each of the following foods: five Weetbix biscuits, four slices of bread, two large bananas, three medium-sized potatoes, 600ml flavoured milk, a cup of rice, or one-and-a-third cups of pasta. As you can see, you would have to eat quite a lot of carbs throughout the day to reach the recommendation!

The committee also recommends you eat 1-4g of carbs per kilogram of body weight in the four hours before exercise.

So for a 70kg runner, that means 70-280g of carbs before an event. Theres roughly 70g of carbs in each of the following: two slices of fruit toast with a large banana, one-and-a-half cups of cooked pasta, or 600mls of flavoured milk plus an apple.

You also need to keep up your carb intake during endurance events. Youll need to consume 30-60g per hour, and during ultra-endurance events up to 90g per hour, regardless of your weight. Ideally, the foods would be high in carbohydrates and low in fibre to minimise gastrointestinal discomfort such as bloating or runners diarrhoea.

A total of 60g of carbs would be three slices of white bread with jam, or two energy gels (small packets of high-carbohydrate gel). Sports drinks are also useful if you dont feel like eating. A 600ml bottle would help with rehydration and provide about 40g of carbs.

These recommendations are only guides. Athletes should consider their current diet along with training intensity, whether theyre meeting training goals, how quickly they tire during training or competition, recovery between training sessions, and weight changes.

More fat is used as the duration of exercise increases, and if the exercise lasts more than four hours, your body will begin to use small amounts of protein. Its hard to determine the exact levels of fat and protein used, as this depends on the intensity of exercise and level of training.

Nevertheless, as fat contributes to energy, its important to include healthy fat sources such as olive oil, nuts, seeds and dairy products in your diet, although there are no set guidelines for how much fat you need to eat.

Theres also some evidence omega-3 fats, found in fish, may support muscle growth and reduce muscle soreness.

Protein is needed for muscle repair. The International Society of Sports Nutrition Guidelines recommend endurance athletes consume 1.4g of protein per kilogram of body weight, every day. This equates to 98g for a 70kg runner. Each of these foods contains about 10g of protein: two small eggs, 30g cheese, 40g lean chicken, 250ml dairy milk, three-quarters of a cup of lentils, 120g tofu, 60g nuts or 300ml soy milk.

Consuming 20g of protein in the 1-2 hours after exercise helps maximise muscle repair and gain. This amount of protein can be found in one small tin of tuna, 600ml of milk, or 80g of chicken.

Read more: Science of champion runners: inside the body of elite endurance athletes

You can lose a significant amount of water via sweat during endurance training and events. Making sure youre hydrated is vital for performance and health. One of the easiest ways to know how hydrated you are is by checking your urine colour it should be clear or hay-coloured. If its amber or darker, you need to drink more water.

While dehydration is problematic, you should also be careful not to drink extreme amounts of water, which can cause sodium levels to drop too low. This is rare, but if you gain weight right after an long-distance event, it might mean youre drinking too much water.

Read more: Too much of a good thing? How drinking too much water can kill

One of the most important nutrients for endurance athletes is iron. Iron loss occurs during heavy sweating, and women are at increased risk of iron deficiency with menstrual losses.

Its important to include red meat in your diet, or if vegetarian or vegan to consume more beans, lentils and whole grains.

Read more: How to get the nutrients you need without eating as much red meat

Ultimately, no two athletes have the same requirements to achieve the goals they want from training and competing.

While you may be tempted to buy supplements to improve your performance, this will have little impact unless you get the diet right first. It may be worthwhile talking to an accredited sports dietitian to ensure youre meeting your energy and fluid requirements and are not at risk of relative energy deficiency syndrome.

See the original post here:
Planning on running a marathon? A sports dietitian on what to eat for long-distance running - The Conversation AU

Photo credit: Owen Franken - Getty Images

From Bicycling

Any time you go to the grocery store, you likely toss an onion or two into your cart without thinking twice about it; its an easy addition to top your salads or flavor your meals. But, the nutritional value of the veggie is often overlooked, often seen as a way to simply to amp up the taste of your food.

Onions are very much a forgotten vegetable with lots of benefits and flavor, says culinary and integrative dietitian Marisa Moore, M.B.A., R.D.N.

We tapped Moore and New York City-based dietitian Natalie Rizzo, M.S., R.D., to peel back the layers for us on all the health benefits of onions.

[Want to fly up hills? Climb! gives you the workouts and mental strategies to conquer your nearest peak.]

Thanks to the presence of certain phytochemicals (plant chemicals that contribute to their color, taste, and smell), including disulfides and trisulfides, onions may help ward off chronic diseases, such as heart disease and certain cancers, as part of a balanced healthy diet, Moore says. Plus, onions contain some fiber, vitamin C, and folate, among other nutrients, which can be helpful for boosting health and performance.

Onions contain a beneficial anti-inflammatory compound, known as quercetin. This compound can help reduce the effects of post-workout inflammation in athletes, says Rizzo. Plus, a recent study published in the Journal of Functional Foods found that the quercetin in onions may act as an anti-inflammatory agent.

Though there may not be enough to make a measurable difference in your diet just through eating onions alone, Moore says, so be sure to hydrate, stretch and eat a nutritious meal to help with postworkout recovery as well.

Theres no one recommended frequency, so you can eat onions as often as you please, says Moore.

However, Rizzo points out some athletes might find that onions cause GI distress if eaten before exercise. So, you might want to avoid them for that reason, or time your meals with onions around your workouts. But if you can eat onions and feel great, its fine to eat them daily, but like everything else, in moderation.

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Red onions also contain some anthocyanins (the same antioxidant found in berries), which may promote healing and recovery, but most onions provide similar benefits, says Moore.

Remember, that there are different onions with varying levels of pungency, so what you eat may be based on your individual taste. For example, shallots are quite mild, and white onions are more pungent.

Yes. Cooked onions may contain less vitamin C than raw onions because of water loss, Moore says. Quickly steaming or sauting onions will allow you to retain the most nutrients.

But, its also fine to include them in soups and stews [which cook] for longer since youll eat the broth, Moore says.

And keep in mind, fresh and frozen are exactly the same, says Rizzo. Frozen veggies are picked at the peak of freshness and flash frozen to lock in nutrients.

The difference between fresh and cooked veggies is minimal, but youll also want to consider what you use to cook the veggie, Rizzo says. For instance, if you use oil, that adds calories and fat to your meal.

There are many ways you can eat onions, and if you dont like them prepared one way, try others before you write them off completely. Moore suggests adding onions as a crunchy, spicy, flavorful ingredient in fresh salsa or relish. Depending on your personal preferences, putting them in a variety of cooked meals including sauces, stews, and soups, will give you a savory flavor, and grilling or roasting them gives you a sweet, standalone vegetable.

Additionally, your spice cabinet may already have onion powder. The spice is just dehydrated onions, so its essentially the same nutrient profile, says Rizzo. The difference is that you would only use 1 tablespoon of onion powder to replace 1 medium onion in a recipe.

One tablespoon of onion powder has about half the nutritional benefits of an actual onion. For instance, an onion has 50 calories, while onion powder has about 20 calories. And an onion has about 200 mg of potassium, while 1 tbsp of onion powder has 70 mg.

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Originally posted here:
Onions Dont Just Add Flavor to MealsThey Can Help Cyclists Recover From a Hard Workout - Yahoo Lifestyle

Photo credit: Varangkana Petchson / EyeEm - Getty Images

From Prevention

Gastrointestinal (GI) issues are common, and new research found that if you suffer from gastroesophageal reflux disease (GERD), eating a healthy diet and getting enough exercise can help relieve symptoms.

Daily physical activity and eating a Mediterranean-style diet can help clear stomach acid more efficiently and help with digestion, which alleviates GERD symptoms.

Many people will deal with gastrointestinal (GI) issues at some point in their lives. And, if you regularly suffer from heartburn (a fairly common GI issue), even when you eat the right foods that are supposed to help, there are more lifestyle tweaks you may want to consider, according to a recent study in JAMA Internal Medicine.

Using data from the large-scale Nurses Health Study II, researchers compared the prevalence of gastroesophageal reflux disease (GERD) symptoms and other factors like physical activity, body mass index, smoking, medication use, diet, and adhering to treatment if they had a diagnosis of heartburn and/or acid reflux.

The researchers found five factors that made a notable difference in symptom reduction: maintaining a normal weight, never smoking, moderate-to-vigorous physical activity for at least 30 minutes daily, restricting acidic beverages like coffee and tea to two cups daily, and following a prudent diet. (This type of diet is similar to a Mediterranean style of eating, with heavy emphasis on fruits, vegetables, whole grains, low-fat dairy, fish, and poultry.)

The more factors a participant followed, the lower the chances of GERD symptoms, according to the studys senior author, Andrew Chan, M.D., professor of medicine at Harvard Medical School. He told Runners World that those who followed all five of the guidelines reduced symptoms by about 40%, and if they were also using prescribed heartburn treatment, the symptoms were lowered even more.

Although diet is often highlighted the most as a way to manage GERD, Dr. Chan said the role of physical activity was prominent as well.

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We were impressed by how much physical activity could reduce reflux symptoms, and this is one of the first studies to show its effectiveness, he said.

In terms of why, Dr. Chan added that higher levels of physical activityespecially if done dailycan help clear stomach acid more efficiently and help with digestion, which means the acid is less likely to back up into the esophagus, which is what causes heartburn.

Although the research participants were all women, Dr. Chan added that its likely these factors would also pertain to men, and would also encompass both older and younger people, since the mechanism is the same: Move more often, and your digestive system benefits.

Previous research has noted that GERD is one of the most common gastrointestinal disorders, with a prevalence of about 20 to 30 percent of the U.S. population, although researchers add that number could be much higher since not everyone with GERD sees a doctor about the issue. Instead, many individuals just pop an over-the-counter antacid medication to control symptoms.

Occasional use of those meds is often fine, but if you find yourself keeping them handy for regular usage, or taking prescribed medications daily, that may be an issue, Dr. Chan added.

Although effective in most patients, there are lingering concerns about the long-term side effects of taking medications, such as proton pump inhibitors, he said. This research should provide clinicians and patients with some incentive to try diet and lifestyle modifications to minimize the unnecessary use of medications.

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Suffer From Acid Reflux? Heres How Diet and Exercise Can Help Relieve Symptoms - Yahoo Lifestyle

Drinking sufficient water is important for your exercise performance

Some of you may be a part of a virtual fitness challenge, or workout challenge with a buddy at the gym. You may also be following a healthy diet-low calorie, low fat, low carb or protein-rich-depending on the goal you are seeking to achieve. However, you may not be able to achieve much in the desired pace, if you are not drinking sufficient water or are not hydrated enough. Sweat trainer Kayla Itsines recently took to Instagram to talk about the importance of hydration for enabling the body to function at its best.

By not drinking enough water, you feel tired and fatigued throughout the day. Lack of sufficient water intake can also make you feel hungrier than usual. By increasing your daily water intake, you can notice huge improvements in how you feel, says Itsines.

Apart from improving your exercise performance, it can also help in imparting a natural glow to your skin and also improve your digestion.

Also read:5 Ways Your Body Tells You Are Severely Dehydrated

Itsines shares a unique formula to calculate how much water you should drink every day. Here's what she recommends:

Convert your weight into pounds. So if you weight 70kgs, in pounds you will weigh somewhere around 154 pounds. Then, divide your weight in pounds, by 2. In this case, 154/2 is 77. You need to drink 77 ounces of water every day.

Another way of calculating how much water you need to drink in a day is by checking the colour of your pee. When you are sufficiently hydrated, the colour of your pee will be clear or pale yellow. If it has a deeper colour, then you need to drink more water.

Drink enough water so the colour of your pee is clear or pale yellow Photo Credit: iStock

Also read:Will Drinking Cold Water Make You Fat?

But, many people do struggle to drink sufficient water. Well, you can work on making water slightly more interesting. Add a lemon or lime wedge to it and it. Other options include mint, cucumber, orange, grapefruit, strawberries or blueberries. Get a nice water bottle for yourself and try these delicious infusions to make drinking water more fun.

Drink up and stay hydrated at all times!

Also read:Does Drinking Water With Meals Cause Weight Gain? Nutritionists Explain

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Weight Loss: Healthy Diet, Regular Exercise And This Important Step Are The Key To Achieve Your Goals On Time - NDTV

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If the year 2020 has taught us anything, its that our health takes priority.

In addition to the many societal changes of last year, the way we exercise has changed, too. With more people staying at home without access to gyms, the fitness landscape has transformed dramatically.

With 2021 upon us, we can expect to see even more changes to fitness culture. Industry experts are predicting massive shifts, so you may wonder what this year has in store.

Here are the top 9 fitness trends predicted for 2021.

With gym restrictions in place for the foreseeable future, consumers are expected to continue to invest in at-home fitness experiences.

According to a recent poll of 2,000 people by OnePoll, 75% of people believe its easier to stay fit at home. Since the COVID-19 pandemic began in early 2020, 64% of respondents stated that theyre more interested in at-home exercise than ever before.

As the uncertainty of the pandemic continues into 2021, its anticipated that most people will stick with at-home workouts, dedicating living space to personalized home gyms.

Notably, you can get in a good workout without needing to buy expensive equipment. The average American spent $95.79 on home gym equipment during quarantine considerably less than a gym membership.

With a pair of dumbbells and exercise bands, you can make getting in shape accessible and affordable.

Though using a home gym works for some people, many dont have enough space. Whats more, its possible to get in a good workout without spending a penny.

Going forward, expect to see more people utilizing free YouTube videos and exercise apps to guide them through workouts. Many of these exercises require minimal or no equipment and use your body weight for resistance.

Gym and boutique fitness studio closures during the pandemic led to a surge in sales of high-end workout equipment.

In fact, the treadmill and stationary bike company Peloton experienced a 232% increase in sales during the first quarter of 2020. Though these exercise machines require an initial investment, theyre hugely popular and highly rated.

Affluent customers are expected to create customized, fully equipped home gyms replete with items like high-end treadmills, stationary bikes, row machines, and workout mirrors.

Due to a surge in interest in whole-body health, many people are approaching fitness as one piece of a larger health puzzle rather than a way to simply gain strength. To that end, theyre balancing exercise with restorative activities like sleep and meditation.

As people become savvier about workouts, theyre using post-workout time to recover faster and enhance performance. Access to top-of-the-line recovery tools once reserved for professional athletes and physical therapists are making their way into homes.

Sales of products that soothe sore or tight muscles, improve circulation, and increase relaxation are expected to increase in 2021, just as they did the year prior.

Furthermore, people are increasingly focused on whole-body wellness, which involves treating all aspects of health, such as exercise, nutrition, sleep, stress, and mindfulness.

As such, theyll be looking for products, apps, and tools to help them track their progress, sleep better, and improve overall well-being.

Wearable devices have soared in popularity over the past decade. In fact, its predicted that by 2022 over 900 million people will wear these devices. By 2025, the industry is expected to be worth over $70 billion.

People will rely on these devices to provide detailed information about their health, sleep habits, and recovery, alongside personalized recommendations.

Over the course of the pandemic, people have become interested in combining exercise and mental relaxation to relieve stress. Fitness enthusiasts are looking for ways to promote physical and mental well-being in unison rather than as two separate activities.

Thus, yoga, pilates, and other mind-body activities are gaining popularity and expected to become a $66 billion industry by 2027. This figure includes in-person and virtual classes, equipment, and apparel.

Theres also a growing push for more intentional exercise, with focus placed on form and muscle activation instead of mindlessly going through the motions of a workout. These changes may improve workout quality and keep your mind focused on the task at hand (1).

If you cant attend in-person classes, you can easily find free yoga videos online or pay for a subscription.

Virtual fitness has surged in popularity as entire populations are now stuck at home. From platforms that allow athletes to train and compete in a virtual world to video games that get you moving and socializing, there are options for everyone.

Though physical or social distancing will be in place throughout 2021 in numerous locations, athletes are finding new ways to train and stay competitive. These include options from digital at-home cycling programs to online workout communities.

Users can log in to live or prerecorded workouts taught by real trainers and share their progress with peers. This industry is forecasted to be worth $30 billion by 2026.

Though training apps are popular, the video game industry is also incorporating fitness into their games by using body movement as the main controller.

You can play by yourself, with friends, or strangers online to get in a fun workout.

Staying indoors for most of 2020 and into the new year has been a difficult feat for most of us. Depending on where you live, you may have been allowed to go outside and get some much-needed activity.

One 2020 trend thats expected to continue are sports that naturally lend themselves to social distancing, such as golf, outdoor cycling, and surfing.

According to figures from Golf Datatech, the number of rounds played in August 2020 was up 20.6% from the year prior. Outdoor cycling has enjoyed a similar surge, with bicycle sales up 121%.

Surfing has gained traction along the East and West Coasts of the United States as a physically and mentally demanding sport. As such, these solo sports may continue to grow post-pandemic as a way to get outside while still practicing physical distancing.

In 2021 you can expect to see a huge shift in the fitness industry.

With ever-changing technology, the fitness industry is expected to keep up with the times and provide a more personalized approach to fitness and health.

From at-home workouts to virtual training and health monitoring, 2021 promises to make fitness more accessible and enjoyable for all.

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The Top 9 Fitness Trends on the Horizon in 2021 - Healthline