In Saudi Arabia, some 50 miles north of Jeddah, 57 seeds sprouted into healthy, seven-inch-tall water spinach leaves by harvesting water out of thin air.Like all conventional crops, spinach needs water to grow. But, in this case, the spinach sprouted thanks to a solar-powered system that pulled vapour from the air and condensed it into two litres of water. Now published in the journal <a href="https://www.cell.com/cell-reports-physical-science/fulltext/S2666-3864(22)00048-0">Cell Reports Physical Science</a>, the results of the experiment suggest that small farms in remote, arid regions can grow their own crops without a water supply.

Growing Spinach In A Desert

The prototype used during the experiment consists of three main components: a small-scale photovoltaic panel, a composite material made of hydrogel (a high-tech version of the hydrogel used in bandages to re-hydrate wounds), calcium chloride (the kind of salt we use to de-ice roads), plus a metal container that acts as a condensation chamber.

The Desert Crop Experiment

Like most conventional solar panels, 10-20% of the solar energy they absorb is converted to electricity. The remaining 80-90% is converted to heat. The hydrogel material—think of it as a layer of jelly attached to the backside of the solar panel—plays a dual role. First, it can cool the solar panel so it doesn’t overheat. Second, it can absorb water vapour from the air because of the calcium chloride, which can absorb more than its weight in moisture. The hydrogel itself swells and locks that moisture into the material so it doesn’t spill.

How The Prototype Works

Deserts may be dry, but that’s not to say there are no moisture particles in the air. The relative humidity in the region revolves around 40%, but Wang says it’s closer to 80% at night. As a result, the hydrogel material typically absorbs water vapour during the evening and at night.

Water In Saudi Arabian Desert

By the morning, the material is saturated with moisture, so when the sun hits the solar panels, and the heat from the solar panels comes into contact with the material, it turns the moisture into vapour and drives it out of the hydrogel layer. The metal box below then collects the vapour and condenses it into water.  None of these steps consumes the electricity generated by the solar panel, meaning that if the system gets scaled up, the electricity produced by the panels could be fed directly into the grid, and the heat produced by the panels could be used to grow crops.

Overnight Result

There are many steps before the system can be commercialized.The scientists need to find industrial collaborators who can manufacture the system cost-effectively it could be used in off-grid communities around the world. For a single household living in the mountain, or a very small community living in the middle of nowhere, this system can really help get those very basic human needs.

The Bottom Line

The results suggest that small farms in remote, arid regions can grow crops without a water supply.


food

Food

scienceandnature

Science & Nature

How scientists grew spinach in the desert by harvesting water out of thin air

Your body uses inflammation to fight off illness and heal injuries, but chronic, long-term inflammation can be dangerous: <ul><li>It <a href="https://www.foxchase.org/blog/chronic-inflammation-and-cancer-what%E2%80%99s-connection">damages cell DNA </a>, which can lead to cancer. </li><li>It <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6523054/">increases insulin resistance </a>, which can cause diabetes. </li><li>It <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/fight-inflammation-to-help-prevent-heart-disease">promotes the growth </a>of plaques in arteries and triggers blood clots, which can cause heart disease. </li> </ul>

Inflammation in the 

Foods that are high in sugar like soda and baked goods can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986486/">trigger inflammation </a>in two ways:<ol><li>Sugar <a href="https://healthcare.utah.edu/the-scope/shows.php?shows=0_7frg4jjd">stimulates the production of fatty acids </a>in your liver. </li><li>Eating sugary foods causes your body to produce more of the hormone insulin, which, in turn, can boost body fat. This is a problem because fat cells can produce chemicals in the body that <a href="https://www.frontiersin.org/articles/10.3389/fphys.2019.01607/full">lead to inflammation </a>.</li></ol>

1. Sugary Foods

Processed meats are meats that have been modified through curing, salting, smoking, or adding preserving chemicals. Some examples of processed meats are:<ul><li>Bacon.</li><li>Deli meats.</li><li>Hot dogs.</li><li>Beef jerky.</li><li>Chicken nuggets.</li></ul>Both processed and red meats tend to be high in saturated fat. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5540319/#R11">Studies have found </a>that eating fatty processed and red meats may cause weight gain and inflammation.

2. Processed Meats and Red Meats

Many common cooking oils contain a type of fat called <a href="https://health.clevelandclinic.org/5-foods-that-can-cause-inflammation/">omega-6 fatty acids </a>. Omega-6 fats aren't necessarily bad — your body uses them for energy and normal growth. But your omega-6 fats need to be in a careful balance with <a href="https://www.insider.com/omega-3-benefits">omega-3 fats </a>that you can get from foods like salmon, mackerel, and flaxseed. If you eat too much omega-6 fat, it can throw off this balance, which triggers inflammation. Some common cooking oils that contain omega-6 fats include: <ul><li>Corn oil. </li><li>Canola oil. </li><li>Sunflower oil. </li><li>Safflower oil. </li><li>Peanut oil. </li> </ul>

3. Some Cooking Oils

Fried foods like chicken nuggets, doughnuts, and french fries are big inflammation culprits for several reasons, including:<ul><li>Fried foods tend to have high levels of omega-6 fatty acids.</li><li>Fried foods produce compounds in the body called advanced glycation end products, also known as AGEs. These compounds <a href="https://www.mountsinai.org/about/newsroom/2009/study-shows-that-reducing-processed-and-fried-food-intake-lowers-related-health-risks-and-restores-bodys-defenses">directly stimulate inflammation </a>in the body.</li></ul>

4. Fried Foods

There are also many <a href="https://www.insider.com/anti-inflammatory-diet">anti-inflammatory foods </a>that can help fight chronic inflammation. These foods are rich in key compounds like antioxidants and omega-3 fatty acids that work to reduce your levels of inflammatory proteins.Some key anti-inflammatory foods to add to your diet include:<ul><li>Fatty fish.</li><li>Extra-virgin olive oil.</li><li>Fruits and veggies like oranges, broccoli, and peppers.</li><li>Nuts.</li><li>Berries.</li><li>Tomatoes.</li></ul>

Anti-Inflammatory Foods

Avoiding inflammatory foods can help reduce your risk of chronic diseases like diabetes, cancer, and heart disease.

health

Health

4 foods that cause DNA-damaging inflammation in your body

People have long sought out pre-prepared foods with a long shelf-life; for example, Indigenous North Americans created <a href="https://www.sciencedirect.com/science/article/pii/S0309174021001029?casa_token=OE9wEDn8nekAAAAA:RHLs_vYAOnCSPIrmJD8M_4bT9qHDYbD3zjzViVpXX24qus9UE36c9Bfr74tFeExsMSQKAbnuGg">pemmican</a>, a mix of dried meat, tallow and berries, which settlers later found useful for long voyages and military expeditions. Quick eats looked pretty different by the 1990s, when <a href="https://www.washingtonpost.com/archive/lifestyle/food/1991/03/13/shake-up-in-the-diet-industry/dc9507d2-9e59-4de2-b544-c67bb2d317db/?utm_term=.1ee097393716">millions</a> of people were replacing meals with SlimFast drinks in hopes of quickly losing weight.

The Lure Of Quick Food: The Background

Online, you can find people who claim to have survived off of powder-based drinks such as Soylent and Huel for <a href="https://thehustle.co/soylent-what-happened-when-i-went-30-days-without-food/#:~:text=In%202013%2C%2024%2Dyear%2D,friends%20could%20buy%20the%20product.">weeks</a> (as Soylent’s founder, Rob Rhinehart, did) or <a href="https://medium.com/@Lewis_Grant/8-things-i-learned-eating-only-huel-for-6-months-ddad4bc42f9b">even</a> <a href="https://nextshark.com/alex-webber/">months</a> and <a href="https://www.reddit.com/r/soylent/comments/c0ac9n/drank_only_soylent_for_2_years_got_sent_to_the_er/">years</a> on end. While neither company recommends this tactic, some social media users see it as a welcome challenge and hope their personal experiments bring compelling results, including ramped-up physical fitness. Regardless of one’s liquid of choice, decades of meal-drinking ushers us into unprecedented territory. Most people naturally desire a varied diet that provides a range of sensory experiences.

Surviving On Protein Shakes

Scientists haven’t fully grasped how our diet evolved nor what exactly transpires in our bodies as we munch on burgers or pick through salads. But research has demonstrated that the diversity within one’s meals, including aspects like texture and taste, matters for our health. Experiments <a href="https://www.sciencedirect.com/science/article/pii/S0195666321000878">have</a> demonstrated that we tire of specific foods and tend to move on to new ones shortly after — consider why you may have room for dessert after a heaping savory meal. Humans <a href="https://www.sciencedirect.com/science/article/pii/S0195666317309017">may</a> have developed this behavior to ensure proper nutrient intake.

Missing Out on Variety (and Chewing)

Researchers have observed this phenomenon, known as sensory-specific satiety, among <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4146395/">animals</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5532562/">children</a> (who haven’t exactly memorized the food pyramid). Choosing to turn entirely to liquid meals when it isn’t otherwise necessary means overriding our hard-wired instincts. While meal replacement drinks may come in an increasing variety of flavours, you may encounter a relatively similar consistency and miss out on the crunch and flavours from a wider range of foods.

Sensory-Specific Satiety

Eliminating that fundamental variety-seeking that we have is not a good thing.It has been found that liquids don’t <a href="https://www.nature.com/articles/s41598-020-69504-y">make us feel as</a> satisfied as solids do. One possible explanation: “complex” liquids like smoothies and protein shakes <a href="https://health.clevelandclinic.org/how-long-does-it-take-to-digest-food/">leave</a> the stomach within 40 to 60 minutes — literal “fast food,”  while protein- and fat-rich solid meals can linger twice as long.

Drinking Instead Of Eating

Exclusively slurping on SlimFast or Soylent also means that you’ll miss out on the joy of chewing. As it turns out, chewing is rewarding even when food is absent — consider why some people tear through packs of gum. Most importantly, munching <a href="https://www.mdpi.com/2072-6643/13/5/1391/htm">signals</a> the body to prepare for digestion, and longer chewing <a href="https://www.sciencedirect.com/science/article/pii/S0031938415300317#:~:text=Systematic%20review%20revealed%20an%20effect%20of%20chewing%20on%20food%20intake.&text=Increasing%20the%20number%20of%20chews%20per%20bite%20increased%20gut%20hormone%20release.&text=Mastication%20promotes%20satiety%20by%20influencing%20appetite%2C%20intake%20and%20hormone%20release.">might</a> even help us eat less.

The Joy Of Sitting And Slowly Chewing Food

Beyond feeling bored and perhaps hungry and disgruntled, what health effects come with exclusively drinking your meals? While weight-loss trials <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3322430/">have</a> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3471207/">deemed</a> months-long liquid meal replacement plans as generally safe under medical supervision, there isn’t much data on the safety of a regimen filled with newer drinks like Soylent and Huel (apart from <a href="https://soylent.com/blogs/news/a-dietitian-s-view-on-clinical-research">small</a> <a href="https://huel.com/pages/a-summary-five-weeks-on-a-100-huel-diet">trials</a> carried out by the companies themselves).

Unnatural Way To Intake Food

When drinking supplements, it may be difficult to get enough fiber, which helps <a href="https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/#:~:text=Fiber%20helps%20regulate%20the%20body's,%2C%20whole%20grains%2C%20and%20beans.">regulate</a> hunger and blood sugar levels. Brands vary in their fiber content. The powders from Huel and Soylent offer a considerable amount per serving, while Boost and Ensure drinks offer little to none. Meanwhile, drinks in the latter category can contain extremely high amounts of sugar, which add up if you’re throwing back multiple per day. Drinking your food can also affect drug absorption, since thick liquids may <a href="https://www.ncbi.nlm.nih.gov/books/NBK554389/?_ga=2.185699489.968491278.1644862274-624627884.1644862274">delay</a> the dissolution of drugs.

The Missing Fiber

Liquid diets are also ironically associated with dehydration, likely because people forget to drink enough water and aren’t getting much from food (which <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5084017/">provides</a> around 20 to 30 percent of the H2O we need)

Drinking More Water

As much progress as nutrition has made, we don’t understand all the complexities of what’s in different foods. And although some brands claim to stuff all of the necessary nutritional components into a bottle or powder, this feat may not actually be possible. We haven’t necessarily pinpointed all of the compounds that make certain foods healthy, and how they might work together to produce specific effects.Fruits and vegetables, for example, have all kinds of phytonutrients that aren’t necessarily even defined yet.

This Is No Magic Powder

Some powders and drinks boast all of the necessary nutrients a body needs — no grocery trips required. But it isn't clear how drinking our meals might affect our health.

Can We Move Beyond Food?

Obesity is usually the result of an imbalance between calories consumed and calories expended.

1. Basic Reason For Obesity 

However, obesity is not merely a result of a lack of control over eating habits. The following factors also cause it:<ul><li>Genetic</li><li>Behavioural</li><li>Hormonal</li><li>Metabolic</li></ul>

2. Other Factors Leading To Obesity 

The risk of obesity include:<ul><li>Heart disease</li><li>Type 2 Diabetes</li><li>Cancer</li><li>Gynaecological and sexual problems</li></ul>

3. Risks Of Obesity 

Worldwide, obesity has nearly tripled since 1975. For example, between 1980 and 2015 in India, it doubled in children and tripled in adults.

4. Obesity - Constantly Increasing 

Sometimes, it gets difficult to understand overweight and obese; overweight is an adjective. However, its medical definition corresponds to the BMI range of 25.0 – 29.9 kg/m2. However, obesity occurs with a BMI of 30.0 or greater. So now, it is easier to understand the difference between being overweight and obese.

5. Obese V/S Overweight 

In most countries, obesity kills more people than starvation due to socio-economic factors. As per WHO, overweight and obesity among children and adolescents aged 5-19 has risen dramatically from 4% in 1975 to just over 18% in 2016.

6. Obesity Kills More Than Starvation 

Although some people may have a propensity towards obesity, it is still preventable.

7. Obesity Is Preventable

<ul><li>Ensure that you have healthy and nutritious choices at your discretion</li><li>Be responsible for your diet and implement a healthy lifestyle such as yoga, walking, & exercise.</li><li>Your diet should contain many complex carbohydrates, fruits, vegetables, healthy fats, and lean protein. And it should limit the number of refined carbohydrates, trans fats, and saturated fats.</li></ul>

💡Tips To Prevent Obesity 

<ul><li>Understand your mental and emotional well-being; if you feel that your psychological health needs attention, pay attention to your overall health. </li><li>On certain occasions, when we are high on emotions, our body is not in a balanced state. </li><li>As a result, we either do not eat or consume more than what is required. In those cases, it is essential to monitor your mental health. </li><li>Also, if, on some days, you are feeling low, do not give up; start with mild physical activity like cardio, yoga, aerobics and dance.</li><li> These will lift your mood and motivate you to include physical activities in your lifestyle.</li></ul>

🚨💡 PRO TIP to Prevent Obesity 

Read on to learn all about the 10 facts of obesity (such as, causes, and what it can lead to) that you probably didn't know about.

exerciseandfitness

Exercise & Fitness

Top Facts About Obesity You Probably Didn't Know 

When food does not get digested well, it can cause a host of problems including feeling bloated and nausea. Digestive health is important, and as experts say, the gut ultimately dictates how your body and mind functions.

Importance Of Digestion 

It helps to break the food down, as well as stimulate salivary enzymes which can aid digestion.

 Chewing your food 20 times

<ul><li> It is important to drink approximately 2-3 litres of water every day.</li><li> It can give your digestive system the boost it needs. </li><li>First thing in the morning, drink two glasses of lukewarm water.</li></ul>

Drink water

Regular, moderate exercise like walking can help get your bowels moving by moving food smoothly through the digestive system, thereby reducing the risk of constipation.

Exercise

Fibre absorbs water in your digestive system, giving bulk and softness to the stool. But make sure you consume a lot of water, too.

Eat fibre-rich food

If you feel the urge to go to the bathroom, go. Do not postpone trips to the bathroom, otherwise the stool can stay in the colon for long causing it to become dry and difficult to pass.

Listen to your body

“Our digestive system does more than simply digest food. It improves resistance to infection, enhances nutrient absorption and prevents the formation of kidney and gall stones. So start by making the right food choices and lifestyle modifications, and your digestive system will help you stay in the pink of health,”

According to nutritionist Bhakti Kapoor, when digestion does not happen as it should, "your body sends you clear signals"

Follow these five steps to improve digestion

Fatigue is a feeling that you're chronically tired - mentally and physically. It can be caused by a number of factors, including unhealthy lifestyle choices, workplace problems and stress.

Tired 🥺

Food, which gives us energy, is broken down by the digestive system. Some elements, such as water, are absorbed through the stomach. The rest are absorbed through the small intestine.

Energy explained

Drink lots of water. A dehydrated body functions less efficiently.Be careful with caffeine. 1 or 2 caffeinated drinks per day like coffee, tea or cola can boost your energy and mental alertness, but more than 6 caffeinated drinks per day may make you anxious, irritable, and negatively affect your performance. Eat breakfast. Food boosts your metabolism and gives your body energy to burn. The brain relies on glucose for fuel, so choose carbohydrate-rich breakfast foods such as cereals or whole grain bread.

Dietary suggestions

Don't skip meals. Going without food for too long allows blood sugar levels to dip. Try to eat regularly to maintain your energy levels throughout the day.Don't crash diet. Low calorie diets or diets that severely restrict carbohydrates don't contain enough energy for your body's needs. The typical crash diet also deprives the body of nutrients such as vitamins, minerals and trace elements.Eat a healthy diet. Increase the amount of fruit, vegetables, whole grain foods, low fat dairy products and lean meats in your diet. Reduce the amount of high fat, high sugar and high salt foods.

Get enough sleep. Adults need about 8 hours per night.Limit caffeine. Too much caffeine, especially in the evening, can cause insomnia. Limit caffeinated drinks to 5 or fewer per day, and avoid these types of drinks after dinner.Learn how to relax. A common cause of insomnia is fretting while lying in bed. Experiment with different relaxation techniques until you find one or two that work for you; for example, you could think of a restful scene, focus on your breathing, or silently repeat a mantra or phrase.Avoid reading or watching TV in bed

Sleep suggestions 

Introducing fatigue fighting strategies (above) into your lifestyle. A fit, healthy and well-rested body is less prone to severe drowsiness in the afternoon.Eating a combination of protein and carbohydrates - like a tuna sandwich - for lunch. Carbohydrates provide glucose for energy, and protein provides the amino acid tyrosine, which allows the brain to synthesize the neurotransmitters dopamine and norepinephrine to keep your mind attentive and alert.Get moving! A brisk walk or even 10 minutes of stretching at your desk can improve your blood flow and boost your energy.

Coping with the mid-afternoon energy slump

Image
  



 
Fatigue is a feeling that you're chronically tired - mentally and physically.
It can be caused by a number of factors, including unhealthy lifestyle choices, workplace problems and stress.

There are many different ways you can boost your energy, but see your health practitioner first to make sure you don't have an underlying medical problem.
Energy explained
Food, which gives us energy, is broken down by the digestive system. Some elements, such as water, are absorbed through the stomach. The rest are absorbed through the small intestine. 
The body's preferred energy source is glucose, from carbohydrates , but it can also use fatty acids (from fats) and amino acids (from proteins). Glucose is delivered to virtually every cell in the body by the bloodstream, and is then burned with oxygen to produce energy. Hormones control every step in this process; for example, the pancreas makes the hormone insulin, which helps to control blood sugar levels.
Dietary suggestions
If you want more energy, look at your diet and make sure you're following these basic guidelines:

Drink lots of water. A dehydrated body functions less efficiently.
Be careful with caffeine. 1 or 2 caffeinated drinks per day like coffee, tea or cola can boost your energy and mental alertness, but more than 6 caffeinated drinks per day may make you anxious, irritable, and negatively affect your performance. 
Eat breakfast. Food boosts your metabolism and gives your body energy to burn. The brain relies on glucose for fuel, so choose carbohydrate-rich breakfast foods such as cereals or whole grain bread.
Don't skip meals. Going without food for too long allows blood sugar levels to dip. Try to eat regularly to maintain your energy levels throughout the day.
Don't crash diet. Low calorie diets or diets that severely restrict carbohydrates don't contain enough energy for your body's needs. The typical crash diet also deprives the body of nutrients such as vitamins, minerals and trace elements.
Eat a healthy diet. Increase the amount of fruit, vegetables, whole grain foods, low fat dairy products and lean meats in your diet. Reduce the amount of high fat, high sugar and high salt foods.
Don't overeat. Large meals can drain your energy. Instead of eating 3 big meals per day, try eating 6 mini-meals to spread your calorie intake more evenly. This will result in more constant blood sugar and insulin levels. You'll also find it easier to lose excess body fat.
Eat iron rich foods. Women in particular are prone to iron-deficiency (anemia). Make sure your diet includes iron rich foods such as lean red meat.

Sleep suggestions
A common cause of fatigue is not enough sleep, or poor quality sleep. Suggestions include:

Get enough sleep. Adults need about 8 hours per night.
Limit caffeine. Too much caffeine, especially in the evening, can cause insomnia. Limit caffeinated drinks to 5 or fewer per day, and avoid these types of drinks after dinner.
Learn how to relax. A common cause of insomnia is fretting while lying in bed. Experiment with different relaxation techniques until you find one or two that work for you; for example, you could think of a restful scene, focus on your breathing, or silently repeat a mantra or phrase.
Avoid sleeping pills. Sleeping pills don't work in the long term because they don't address the causes of insomnia.
Avoid reading or watching TV in bed.

Lifestyle suggestions

Don't smoke. Cigarette smoke contains many harmful substances. There are many reasons why smokers typically have lower energy than non-smokers. For example, the body needs to combine glucose with oxygen to make energy, but carbon monoxide in cigarette smoke reduces the amount of oxygen available.
Limit the time you sit down. Reduce sedentary behaviours such as watching television and using computers.
Increase physical activity. Physical activity boosts energy levels, while a sedentary lifestyle is known to cause fatigue. Being active has many healthy effects on the body and mind. It reduces blood pressure, helps to maintain a healthy weight, and is an effective treatment for depression and anxiety. A good bout of exercise also helps you sleep better at night.
Seek advice. If you haven't exercised in a long time, are obese, are over age 40 or have a chronic medical condition, seek advice from your doctor or health practitioner regarding small steps you can take towards a more active lifestyle.
Seek treatment for substance abuse if you need it. Excessive alcohol consumption or recreational drug use contributes to fatigue.   It's also potentially dangerous.
Workplace issues. Demanding jobs, conflicts at work and burnout are common causes of fatigue. Take steps to address your work problems. A good place to start is to talk with your human resources officer.

Psychological issues
Studies suggest that between 50 and 80% of fatigue cases are mainly due to psychological factors. Suggestions include:

Assess your lifestyle. Are you putting yourself under unnecessary stress? Are there ongoing problems in your life that may be causing prolonged anxiety or depression? It may help to seek professional counselling to work out family, career or personal issues.
Relaxation training. Constant anxiety drains the body of energy and can lead to burnout. Relaxation techniques, such as meditation and yoga, help to 'switch off' adrenaline and allow your body and mind to recover.
Learn to do nothing. A hectic lifestyle is exhausting. Try to carve out a few more hours in your week to simply relax and hang out. If you can't find a few more hours, it may be time to rethink your priorities and commitments.
Have more fun. Are you so preoccupied with commitments and pressures that you don't give yourself enough time for fun? Laughter is one of the best energy boosters around.

Coping with the mid-afternoon energy slump
Most people feel drowsy after lunch. This mid-afternoon drop in energy levels is linked to the brain's circadian rhythm and is 'hard wired' into the human body.  Preventing this drop in energy may be impossible, but there are ways to reduce the slump, including: 

Introducing fatigue fighting strategies (above) into your lifestyle. A fit, healthy and well-rested body is less prone to severe drowsiness in the afternoon. 
Eating a combination of protein and carbohydrates - like a tuna sandwich - for lunch. Carbohydrates provide glucose for energy, and protein provides the amino acid tyrosine, which allows the brain to synthesize the neurotransmitters dopamine and norepinephrine to keep your mind attentive and alert. 
Get moving! A brisk walk or even 10 minutes of stretching at your desk can improve your blood flow and boost your energy. 

**This information was adapted from the 'Go for your life' campaign with permission by the Victorian Government, Melbourne, Australia

Links

Eating Well With Canada's Food Guide 
Dietitian Services @ Healthlink BC

personaldevelopment

Personal Development

How to Stop Feeling Tired All the Time

When looking to start a healthy diet, it can be a bit overwhelming. There are so many diet foods to choose from, and the media gives us mixed messages about which foods are healthy constantly. Luckily, a registered dietitian is here to quickly break down the best diet foods for dieters looking to lead a healthy lifestyle. Moreover, I’ll also provide some ideas on how to simply and easily incorporate these foods into your diet.

Healthy Diet 

Nuts have plenty of healthy fats called polyunsaturated and monounsaturated fats and fiber. These nutrients help to provide satiety after a meal and keep dieters full longer.In addition to keeping you full, nuts have also been shown to help improve your health. One study found that nuts helped improve blood glucose control, weight control, and heart health.It’s important that when you are eating nuts, you do so in moderation. The American Heart Association recommends that you consume about four servings of unsalted nuts per week.

Nuts 

When you’re looking to increase your protein consumption, you want to focus on lean sources of protein. This includes things such as chicken breast and lean beef. Lean protein sources exclude items such as beef or pork, which have more saturated fat.In addition to helping you build muscle, protein is actually harder for our body to digest, meaning that we burn more calories in trying to do so. This is referred to as the “thermic effect of food.” Since our body has to work harder to digest lean protein, we end up storing fewer usable calories than if we eat carbohydrates or fat.

Lean Protein

Fish, like chicken breast or lean beef, is a high-protein food that is overall low in fat. While certain fishes, such as salmon, are fattier, these contain healthful fats similar to those found in nuts. The fat in fish also provides other nutrients to the body, such as Omega-3 fatty acids. These fatty acids may help reduce the risk of cardiovascular disease, glaucoma, and various mental health disorders, such as depression and dementia.Fish can also be a great protein source for individuals who follow a plant-forward, Mediterranean, or pescatarian diet.

Fish

Whole grain products are less refined than their counterparts, meaning that they have more nutrients in them. Whole grains provide the body with fiber, which helps keep you feeling full longer and promotes satiety. Fiber can also help lower cholesterol and prevent blood clot formation.These foods also help the body to maintain a steady blood glucose level, which is important for all dieters but especially crucial for those with pre-diabetes or diabetes. These foods also supply the body with various vitamins and minerals, such as iron, Vitamin B, magnesium, zinc, copper, and antioxidants.

Whole Grains

Legumes are a category of vegetable and include items such as green peas, beans, chickpeas, and lentils.According to the American Diabetes Association, regular intake of legumes can lower your risk of type 2 diabetes and improve blood glucose control for those who have already developed this disease. They have also been shown to improve heart health, and research shows that they may improve weight control, which is key for dieters.Some legumes, such as chickpeas and beans, can also serve as a great source of lean protein who are looking to follow a more plant-based, vegetarian, or vegan diet.

Legumes

As we have noted, fiber is an extremely important nutrient for dieters. It can help improve blood glucose stability and improve heart health, all while keeping you full and satisfied after meals. Berries, like nuts and whole grains, are high in fiber. In addition, berries provide our bodies with antioxidants, which are substances that can help prevent cell damage.It is best to consume antioxidants in whole foods rather than supplements, so go ahead and add some berries into your day!If you are still not convinced, check out these other benefits that fresh or frozen berries can provide.

Berries

Kale and spinach are high in Vitamins A, E, C, and K. Other dark leafy greens such as broccoli and mustard greens are high in many of the B-vitamins.Dark leafy greens also provide a high level of antioxidants, which, help prevent cell damage. Antioxidants have been known to help prevent osteoporosis and inflammatory diseases. These greens are also low in calories and carbohydrates, which is helpful for those looking to slim down.

Dark Leafy Greens

Greek yogurt has twice as much protein as regular yogurt, which we’ve already seen is very helpful for those individuals who are dieting. Additionally, greek yogurt has fewer carbohydrates than its regular counterpart.Greek yogurt also provides your body with probiotics, which can help to improve gut health and reduce bloating.When looking for greek yogurt, be sure to choose one that is lower in sugar to prevent the intake of unnecessary calories. Go for an unsweetened yogurt if possible, and add your own toppings such as berries or nuts to give it more flavor.

Greek Yogurt

There are so many healthful foods that many of us are already eating in our daily lives. If you are not eating some of these foods, it is so easy to start!If you’re looking for something a bit simpler, don’t be afraid to grab a handful of nuts as a snack or make some oatmeal for breakfast in the morning. These foods will help keep you full and provide your body with many of the nutrients it needs to help your diet on track.

Conclusion 

If you are looking to start a diet while maintaining a healthy lifestyle, it’s not difficult. 

Which diet foods are the best for you? In this article, a registered dietitian will break down the 8 best diet foods for a healthier body.

8 Best Foods for Dieters to Eat Healthily - Lifehack

<ol><li> A spirit of self-renewal</li><li>Cleanliness</li><li>Consideration towards other people</li><li>Religious harmony</li><li>Delicious food, no matter what</li><li>No room for theft</li><li>Lots and lots of masks</li></ol>

7 Things To Learn From Japan 🇯🇵

<ul><li>Earthquakes, tidal waves, fires and volcanic eruptions have marred the history of Japan, with large scale destruction on each occurrence.</li><li>While most places in the world would never attempt rebuilding these structures, many ancient temples and shrines around Japan that were previously destroyed, have been rebuilt</li><li>Perhaps it is because of the age-old Buddhist belief that life must go on, and renewing one's self is the only way to survive</li></ul>

1. A spirit of self-renewal

<ul><li>Japan is undoubtedly clean, and littering and fines for it are completely unheard of. </li><li>But get this, there are no dustbins either. </li><li>No trash cans, as far as the eye can see, just recycle bins that are strictly for plastic bottles and soda cans that are bought from nearby vending machines.</li></ul>

2. Cleanliness

<ul><li>Travelling on the bullet train, many people stepping out of the seating area of the train compartment and standing near the doors to attend their phone calls. </li><li>Even on the metro, many people answer phone calls in hushed tones, promptly informing their callers that they are in transit and will call back as soon as they have the time. </li></ul>

3.Consideration towards other people

<ul><li>Despite being the frontrunners of technology and coming up with innovative ideas, traditions and religion still influence the daily life of the Japanese.</li><li> Businessmen pay their respects at the shrines of deities while excited students buy good-luck charms and fortunes foretelling the future.</li></ul>

4.Religious harmony

<ul><li>Japanese food is often thought to be expensive due to items like sushi and sashimi that make use of fresh ingredients. </li><li>However, that is not true. </li><li>There are hole-in-the-wall establishments that are moderately priced with a limited menu and a homely atmosphere.</li><li>But what's even cheaper is convenience store food!</li><li>Convenience stores are mini supermarkets where fast-moving consumer goods are sold</li></ul>

5. Delicious food, no matter what

<ul><li>Despite the notorious existence of the Yakuza, Japan is quite a safe place, and petty crimes like pickpocketing and theft are virtually non-existent. </li><li>Primary school children are taught from an early age that if they do come across an object that doesn't belong to them, they should attempt to find the owner, or bring it to the nearest police station. </li></ul>

. No room for theft

<ul><li>In public places, A lot of people wearing medical masks. </li><li>At first I thought it was strange and that they were a bunch of germaphobes (which is partly true). </li><li>But the broader reason for this is that the people wearing masks are unwell or have caught a nasty cold and do not wish to pass on their germs to their fellow commuters. </li><li>It's not because you stink.</li></ul>

7.Lots and lots of masks

Learn from this country to improve your self and be a happy and successfull in life

10 Things I Learnt When Visiting Japan And Why It Was Worth The Lesson

Understand yourself and those around you.

psychology

Psychology

travel

Travel

10 Things The World Needs To Learn From Japan And Its People

<a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/fermented-foods">Fermented foods </a>such as yogurt and kimchi took the top spot, likely because of their immune- and <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/what-is-a-probiotic">gut-boosting benefits </a>. According to <a href="https://med.stanford.edu/news/all-news/2021/07/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation.html">researchers at the Stanford School of Medicine </a>, a diet rich in fermented foods increases microbiome diversity and improves immune responses.

Fermented foods

These fruits are small but mighty! Blueberries are an excellent source of <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/foods-for-skin-protection">antioxidants </a>, which helps protect your cells against damage from free radicals, and may help reduce your risk for cancer, heart disease, and other conditions. Additionally, antioxidants are also important for hair growth, strong nails, and healthy skin.

Blueberries

Seeds, like chia seeds and hemp seeds, are <a href="https://www.realsimple.com/health/nutrition-diet/healthiest-seeds">nutritional powerhouses </a>. Chia seeds, in particular, are packed with antioxidants, minerals, fiber, and omega-3 fatty acids. Per <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4926888/">a 2016 study </a>, the specific antioxidants in chia seeds may have anti-cancer properties and have protective effects on the heart and liver. Chia seeds are also a great source of calcium, phosphorus, and magnesium, which means they can improve bone health. Snack on some chia seeds and strengthen your bones thanks to <a href="https://www.realsimple.com/food-recipes/browse-all-recipes/vanilla-cinnamon-chia-pudding">this vanilla-cinnamon chia pudding </a>.

Seeds

While there's certainly nothing wrong with standard fruits like apples and oranges, 2022 is the year of exotic fruits such as golden berries and açaí. The latter fruit, which is a popular ingredient in <a href="https://www.realsimple.com/food-recipes/browse-all-recipes/acai-coconut-smoothie-bowl">healthy smoothie bowls </a>, is loaded with antioxidants, <a href="https://pubmed.ncbi.nlm.nih.gov/21569436/">may improve cholesterol levels </a>, and <a href="https://pubmed.ncbi.nlm.nih.gov/24985004/">according to a 2014 study </a>, can protect your brain from damage as you get older.

Exotic fruit

The Japanese have been drinking green tea for thousands of years, and with good reason. The colorful beverage is known for its <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/best-anti-inflammatory-recipes#:~:text=The%20easiest%20way%20to%20reduce,inflammation%2Dfighting%20nutrients%20than%20most.">anti-inflammatory </a>and immune-boosting properties, and <a href="https://journals.physiology.org/doi/full/10.1152/ajpregu.00832.2005?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%3dpubmed">according to studies </a>, can increase fat burning and boost one's metabolic rate. The easiest way to add green tea to your diet is to simply <a href="https://www.realsimple.com/food-recipes/browse-all-recipes/iced-green-tea-ginger-mint">drink a cup of it iced or hot </a>, but you can also make <a href="https://www.realsimple.com/food-recipes/browse-all-recipes/green-tea-rice">green tea rice </a>if you're looking for a nutrient-dense side.

Green tea

Nuts and <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/these-are-the-10-best-nut-and-seed-butters-for-a-protein-boost">nut butters </a>are a terrific way to add protein, fiber, and other key nutrients to your diet. Pistachios, for example, are packed with antioxidants, including those that have been <a href="https://pubmed.ncbi.nlm.nih.gov/26148925/">scientifically proven </a>to promote eye health, and may help <a href="https://pubmed.ncbi.nlm.nih.gov/27340302/">protect against cancer and heart disease </a>.

Nuts

The term ancient grains encompasses several grains that have stayed unchanged for thousands of years. Examples include <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/what-is-amaranth">amaranth </a>, teff, farro, and quinoa. Quinoa is probably one of the most popular ancient grains, and is known for being <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/high-fiber-recipes">loaded with fiber </a>and containing all nine essential amino acids. The grain is also a solid source of vitamins B6 and C.

Ancient grains

Dark, leafy greens, like collard greens and spinach, deserve a spot in your diet if they don't have one already. Spinach and other similar veggies are <a href="https://www.realsimple.com/health/nutrition-diet/healthy-eating/high-protein-vegetables-recipes">an excellent source of protein </a>and <a href="https://www.realsimple.com/health/nutrition-diet/flavonoids-benefits-foods">flavonoids </a>, which can prevent damage from free radicals, cancer, and harmful inflammation. Spinach is also loaded with vitamins A and C, and has been scientifically proven to <a href="https://www.sciencedirect.com/science/article/abs/pii/S0271531715001359">moderate blood pressure levels </a>and decrease one's risk of developing heart disease.

Leafy greens

Kale, another leafy green, earned its own spot on this list on account of its many nutritional benefits. Like spinach, kale is packed with protein and flavonoids. It also has plenty of vitamins A, K, and C, and is a solid source of satiating fiber.

Kale

The <a href="https://www.realsimple.com/food-recipes/cooking-tips-techniques/recipe-upgrades/avocado-toast-ideas-upgrades">popular toast topper </a>is one of the <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/avocado-nutrition">healthiest foods </a>you can eat. In addition to being an excellent source of <a href="https://www.realsimple.com/health/nutrition-diet/healthy-fats">heart-healthy fats </a>, avocados are loaded with antioxidants and other nutrients that help with cholesterol, bone density, skincare, <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/fall-foods-for-eye-health">eye health </a>, and more.

Avocados

More than 1,100 registered dietitians have named the top 10 superfoods of 2022. The nutritious foods include ancient grains, kale, and more.

longevity

Longevity

Top 10 Superfoods According to More Than 1,100 Registered Dietitians

The proponents of apple cider vinegar say that if you regularly use the vinegar "with the mother" - the cloudy combination of bacteria and yeast - you have a cure-all, whether it is a better skin or a more efficient metabolism. Some studies suggest a beneficial impact on glucose metabolism and weight loss, while other studies have found no effect compared to a placebo. Drinking ACV may do more harm than good. It's been linked to tooth enamel erosion, gastrointestinal issues such as reflux, and reduced potassium levels.

Apple cider vinegar

The practise of swishing oil around in your mouth for 15 - 20 minutes a day is an Ayurvedic folk remedy and said to be a miraculous way to cleanse the body of toxins. Advocates say that it can whiten teeth, freshen breath, prevent cavities, and cleanse your body of various toxins. However, the detoxifying effect is yet to be shown in clinical trials. There is some evidence that oil pulling can help with oral hygiene, but mainstream dentists don't see it as a good substitute for toothpaste. There are few documented harms that can come from this practice.

Oil pulling

The massage technique involves a light touch to activate the lymph nodes (the tiny trash scavengers vital to your immune system). The method was developed to help people with oedema and to combat inflammation. There's no evidence to show that lymphatic massage can make you lose weight, change the shape of your face, improve your general health, or cure cancer. Lymphatic massage is relaxing and safe for most people but not recommended if you have circulation problems, congestive heart failure, or certain kidney issues.

Lymphatic massage

Sauna sech can benefit your body. Dry saunas raise the pulse and increase circulation, mimicking the effects of physical exercise. In addition, regular sauna sessions are linked to pain reduction in patients with rheumatic diseases like fibromyalgia. However, those with existing heart problems should check with their doctor before using saunas. Time in a sauna doesn't cause permanent weight loss. However, it can make you dangerously hydrated, making it essential to drink lots of water before and after a session.

Saunas

Some supposed detoxes are harmless, but a few of them carry real health risks—and don't actually do any good. Here's what you should do instead.

The truth about oil pulling, apple cider vinegar, and other trendy cleanses

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