Weight loss and late-night meals ...
In nutrition (and fitness) it's hard to differentiate between fact, myth and personal bias.
And boost your brain health
The choices you make at the grocery store can have an impact on the inflammation in your body. Scientists are still unravelling how food affects our inflammatory processes, but they know a few things.
In simple terms, sugary high-processed foods help release inflammatory messengers that can raise the risk of chronic inflammation. Other foods like fruits and veggies help your body fight against oxidative stress, which can trigger inflammation.
Add walnuts to your shopping list - they fight inflammation and have other desirable side-effects such as helping us sleep better.
After one week this is how you'll feel
Most adults don't eat enough fruits and vegetables. In fact, dietary intake of several nutrients found in fruits and vegetables — including potassium and dietary fibre — is low enough to be a public health concern for both adults and children in the US, and in Australia.
"The bottom line is that most Aussies are not eating enough vegetables each day," Alexandra Parker, accredited practising dietitian of The Biting Truth, told HuffPost Australia.
The health consequences can be serious. For example, there is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke.
A study of over 100,000 mean and women over 14 years found that, compared with those in the lowest category of fruit and vegetable intake (less than 1.5 servings a day), those who averaged 8 or more servings a day were 30% less likely to have had a heart attack or stroke.
Although all fruits and vegetables likely contributed to this benefit, green leafy vegetables, such as lettuce, spinach, Swiss chard, and mustard greens, were most strongly associated with decreased risk of cardiovascular disease.
What's perfect is to fill half your plate with vegetables at all main meals. That may not sound very scientific, but it is a whole lot better than worrying about the details.
Add in variety and a couple of pieces of fresh fruit, and you will start to feel the difference. That's all I do - I pay attention to mixing the colours, eating 5 or so serves daily, and eating some fruit.
How you do that starts with shopping! Typically, in this kind of article, we jump into the health benefits, and what should go onto the plate.
Not in this case! Let's start at the shop.
And add some fenugreek seeds ...
Is coffee good for you? It could be, in moderation.
Coffee has had a hot-and-cold reputation when it comes to health benefits. Not long ago, I was learning about the dangers of coffee: how it could raise your blood pressure, make your heart race, impair sleep, and maybe even cause bladder and pancreatic cancer.
Now, it seems that drinking two to five daily cups of coffee may protect against heart disease, diabetes, and some cancers.
But too much can cause problems like anxiety, nervousness, and insomnia.
And if you like Japanese food ...
Our body needs vitamin K to produce prothrombin, a protein and clotting factor that is important in blood clotting and bone metabolism, and for regulating blood calcium levels. That is how we usually pigeonhole vitamin K.
However, vitamin K's health benefits have been recently shown  to extend beyond blood and bone health and to benefit chronic low-grade inflammatory diseases such as cardiovascular disease, osteoarthritis, dementia, cognitive impairment, mobility disability, and frailty.
There is also interesting, though not definitive, evidence of a direct correlation between vitamin K levels and cognitive performance. Four human studies reported an association of low vitamin K intake or low blood concentrations of vitamin K with cognitive impairment or Alzheimer's Disease.
Perhaps. But overdosing will damage your kidneys
Scientists in the UK are calling for ministers to add vitamin D to common foods such as bread and milk to help the fight against Covid-1.
However, the call is controversial.
Back in 2017, Professor Louis Levy, Public Health England's head of nutrition science, responded to calls for fortification by saying that there was not enough evidence that vitamin D would reduce the risk of respiratory infections.
Recently, researchers in Spain found that 82% of coronavirus patients out of 216 admitted to hospital had low vitamin D levels. The picture is mixed; some research shows that vitamin D levels have little or no effect on Covid-19, flu and other respiratory diseases.
Here's how the top vegetables stack up
Vegetables are essential for well-balanced diets for their high load of vitamins, minerals, dietary fibre, and phytochemicals.
Right now, with the pandemic still active, salad vegetables play a more vital role than ever in our diet because of their capacity to improve our immune defences.
They're also convenient since we can eat them as raw, so they present little challenge in preparing for our everyday meals. For example, a cold dish of various raw vegetables, seasoned with oil, vinegar or other dressings, can be quickly prepared.
Just how vital are salad vegetables in our diet to overcome viral infections?
Get the balance right, and live longer better
The benefits of omega-3 fats from fatty fish and likely from plant sources like flaxseeds and walnuts are well known. After all, the media frequently talk about the benefits of omega-3 fatty acids in fish oil, and sales of fish oil supplements are more than $1 billion per year in the United States.
Omega-3 is a polyunsaturated fatty acid, and our only source is from food. Omega-6 is omega-3's cousin, also derived from the food we eat.
The only difference between omega-3 fatty acids and omega-6 fatty acids is in the structure of their molecules. Both are essential. Our body cannot produce them, so we need to obtain them from our diet.
It is not a matter of one of them being "better" than the other. We need both, and generally, we all need to eat more of them, as long as we don't get the ratio out of balance.
An imbalance in our omega-3 to omega-6 ratio is associated with adverse health outcomes, potentially negating the overall benefits. For example, a high dietary intake of omega-6 induces a proinflammatory response (raising the level of chronic inflammation) whereas omega-3 has anti-inflammatory properties.
Exercise and healthy food count but there's an unexpected twist
Scientists are increasingly discovering that the changes in the circadian rhythm as we age are associated with reduced longevity.
Normal, healthy aging is associated with a weakening of the circadian system. The first indication of damping of circadian rhythms with advancing age came from studies by Franz Halberg in the 1950s, on mice. We now know that circadian rhythm plays a vital role in health, and prolonged clock disruptions are associated with chronic diseases.
Knowing how to boost strengthen the circadian rhythm may yet turn out to be as important as strengthening our muscles, for longer life.
Until now, the taste of raw eggs made me sick
When younger, even the thought of raw egg would start my stomach churning. I couldn't comprehend how awful an eggnog must taste.
This month I replaced my usual morning proprietary protein share with - an eggnog! I couldn't believe how innocuous it tastes, and my nog is jam packed with protein.
Until this month, I was using a proprietary protein shake with 36g of protein per serving, at a cost of $68 for 14 serves - about $5 per serve. It was a quality product, but in these times it pays to preserve cashflow even it means sacrificing some quality.
Since I was diagnosed at 50 with Type 2 diabetes I've been learning how to do bone-building fitness training which lowers my age. You can too. It's your choice. Walter