Weight loss and late-night meals ...
In nutrition (and fitness) it's hard to differentiate between fact, myth and personal bias.
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.
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?
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.
If you eat farmed fish now then you've nothing to lose
In a mere five years, lab-grown salmon will be on the sushi conveyer-belt, at least if a number of startups have their way. Well, they will have their way. Like the coronavirus vaccine, it is only a matter of time.
In fact, Finless Foods was hoping to bring its cell-based bluefin tuna to market by the end of 2019. Although it hasn't entirely made it, it is very close and has served small select audiences its early production lab-grown shrimp.
WildType, a startup making lab-grown salmon, has opened up a pre-order list for select chefs. Although the company is as much as five years out from commercial production, according to founders the company is looking to partner with chefs who want to incorporate WildType's sushi-grade salmon product into their menus.
Could these lab-based meal creations be better for us than the real thing, and would you eat it? You might be surprised.
If cutting them out is impractical, try this alternative
The association between Ultra Processed Foods (UPF) and poor health outcomes is well established, even if the mechanisms are not. A recent global study identified the principal components of UPFs that are most negatively associated with those health consequences.
If we know what those components are, then we can take steps at an individual level to improve the quality of our diet. There were two clear answers which we can use to inform our choices.
How you peel it makes a difference!
Avocados might be the last thing you would consider would help you lose weight, but you'd be wrong. Not only can they help you lose weight, but they also improve your heart and brain and eyes, and can rejuvenate your skin.
And their effects are even more beneficial if you are older. When we're older, we need more metabolic repairs done inside and out - and avocados are the perfect food to help.
I eat a half-avocado every day. I lace it with other goodies such as turmeric, ginger and apple cider vinegar. But putting those aside, whatever you do with avocado - chop it, slice it, mash it, mix it - it has an astounding range of nutritional benefits, including:
Nutritional timing and choice for a good night's sleep
In this time of the pandemic increased stress levels are interfering with the quality of our sleep. Poor sleep often leads to a poor day, and we enter a cycle of stress which is hard to break.
A good diet can go a long way to restoring better sleep and breaking the COVID stress cycle.
Do these 4 things to kick-start your weight loss
Dieting is confusing, especially when what works for your best friend doesn't work for you even when you know that you've been just as diligent. Guess what? Scientists have discovered that your gut plays a massive role in the success of dieting.
I didn't understand the caffeine load in tea
Having felt uncharacteristically sick for more than a week, I saw my doctor this morning. He ruled out everything except something upsetting my gastrointestinal tract, and he took notice when I said I'm drinking a lot more tea.
I'd never thought about tea and caffeine and any side-effects. I knew that it had caffeine, but I associate coffee with excess caffeine - I even wrote a post about it not so long ago.
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