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Weight loss tips: How to combine intermittent fasting & keto to lose weight, as per this guy who lost 33 kg – GQ India

Feb, 18th 2020 5:48 pm, Article Recommended by Dr. J. Smith

While intermittent fasting and the keto diet are two of the most hyped mediums of weight loss, a lot of people are unaware of the fact that you can actually combine the two to tailor your fitness regime. 24-year-old Mohanish Rajendra Devrukhkar, a personal trainer and an online fitness coach, tells us that he was able to trim from 128 kg to 95 kg in 7 months by mixing the two approaches along with following a dedicated exercise routine.

He shares that growing up, he wanted to become a cricket player but got injured and the injury led him to commence following a fitter lifestyle. I like to think that my injury brought me into the beautiful world of fitness, he says and also breaks down his weight loss journey below.

I weighed 128 kg when I commenced my weight loss journey, and speaking from experience the first and foremost step of any weight loss and body transformation journey is acceptance. You have to accept your body first and then take steps to change it! I did, by embarking on the below weight loss plan.

I started with indulging in lots and lots of cardio in the gym. I was a foodie as well so being on a constant diet was very tough for me but then I got to know about the keto diet. It worked wonders for me because I am a meat lover and also helped me stick to one diet for a long period of time.

A keto diet (also known as the ketogenic diet) is a special diet plan that ensures you are eating foods that are high in fat (about 70 per cent), moderate in protein (about 25 per cent) and extremely low in carbohydrates (about 5 per cent). The main purpose of this diet is to help your body achieve the state of ketosis. When in ketosis, your body is constantly burning fat at a very high rate.

QUICK READ: What is the ketogenic diet and how does it help you lose weight

"Post following keto for a bit, I shifted my focus to weight training with a good amount of daily cardio and a cross training session once every week in the gym. With this new change in my routine, I started following a 16:8 intermittent fasting split alongside keto.

Intermittent Fasting (popularly also known as IF) is an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you can or cannot eat when you break your fast, but only on the duration of the fast, which often ranges between a 12-hour to 20-hour window.

There are many IF patterns that you can follow the 12:12 method (fasting for 12 hours and eating during the next 12), the 5:2 method (eating regularly for 5 days and then fasting or eating very little for the next 2 days), the Warrior Diet (fasting for 20 hours and eating only during the remaining 4-hour window) and the 16:8 method (fasting for 16 hours and eating during the next 8 hours of the day). Notably, the 16:8 diet is regarded as the most effective intermittent fasting plan.

Follow a 16:8 pattern of eating and consume only keto-friendly food during the eating window. This will help your body achieve ketosis at an even faster rate.

"Currently, I am not trying to maintain my weight as there is no maintenancefor me, it is improvement. You need to always improve when it comes to fitness! I lost 33 kg in 2016, and since then have improved my physique every single day."

Disclaimer: The fitness journey, diet and workout routines shared by the respondents are purely for inspirational purposes and in no way intend to propagate a specific body type. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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Weight loss tips: How to combine intermittent fasting & keto to lose weight, as per this guy who lost 33 kg - GQ India

This full body HIIT workout gets you fit fast: only running shoes are required – T3

Feb, 18th 2020 5:48 pm, Article Recommended by Dr. J. Smith

The best full body HIIT workout for runners is so much more than just doing sprints. Many people think that HIIT workouts can only be performed within the confined walls of a gym, but you can get fit and learn the ways of how to get stronger using little to no equipment, out in a park, or anywhere you might fancy. This workout combines two of the hottest workout buzzwords calisthenics and HIIT with good, ol'-fashioned jogging and running. We call this the best full body workout for runners but it works for people who aren't keen runners, too.

To perform the below workout, you won't need any equipment but we do recommend having a decent running watch (or triathlon watch if you are planning on swimming with it in the future) to track heart rate and location and some decent running shoes or maybe workout shoes. You could get compression tights if you want to keep your legs oxygenated and you might want to invest in some sweat-proof running headphones as well.

We also have a full body workout aimed at people who work out in a gym or at home, using barbells, kettlebells and dumbbells, but we also have the best calisthenics (bodyweight) workout for beginners as well as the best two-day push pull workout, should you have limited amount of time for your workout. Plenty to choose from.

IMPORTANT: should you be concerned about any of the exercises listed below and/or if you are overweight, please consult a medical professional and get a training buddy to ensure you won't injure yourself during exercising. Please also check out our guide on how to lose weight fast and how to lose belly fat and consider dropping some weight first before you start intense exercising. And remember: being healthy is the first step, losing weight will come naturally after.

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Here at T3 we keep on harping on about protein in every exercise related article. That's because protein is essential for muscle building as well as for recovery. We understand that chugging down protein shakes made out of protein powder every hour is a bit too much for some (also unnecessary), but tracking your protein intake is a good idea if you want to get stronger and avoid injury.

One of the most convenient way to make sure your protein levels are high enough is to drink protein shakes. The easiest way to introduce 50+ grams of protein to your diet is to replace your mid-morning and mid-afternoon snacks with protein shakes and/or protein bars and snacks. That would also cut back on your fat and sugar intake, too. So many birds with one stone.

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Considering you are working out more vigorously, you might want to take some creatine too on a daily basis. This well-researched substance can help boost performance and can be taken with any liquid (and you only need 3-5 grams a day).

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If you have a fast metabolism, you can swap one of your regular protein shakes to weight gainer shake and sneak in some (a lot of) extra calories each day. Mass gainer supplements are like supercharged protein powders: they contain loads of carbs and protein but most usually low on fat and sugar.

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And drink water, like 2-3 litres a day. That's even if you don't exercise. Just do it.

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The best full body HIIT workout for runners consists of 4 circuits of four exercises each, intertwined with some jogging before, after and in-between. Equally as important are the warm-up and cool-down: there is a reason why it's called high intensity interval training these workouts can be quite intense.

Make sure you do some stretches before, starting with some neck circles, going into shoulder and arm circles. You should also wriggle your hips loose and most definitely stretch your glutes, hamstrings and calves.

Cool down is pretty similar, although you can also use some massage tools, like foam rollers or massage balls, to release the muscle tension from the target muscle areas easier.

As for the actual circuits, do each exercise for 30-60 seconds length depending on your fitness levels and do knee ups between the exercises for 15-30 seconds to keep your heart rate high.

Once you are done with a circuit, go for a 5 minute easy-to-moderate jog to bring your heart rate down slightly.

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Oblique mountain climbers are a variation on the theme

(Image credit: Fitbit)

1. Low plank: low planks are super simple. You have to hold your body straight while balancing yourself on your toes and elbows on the ground. Planks might seem easy to do but in fact they are one of the hardest core exercises. If low planks are too challenging, try knee planks or ab rollouts (using an ab roller).

2. Mountain climbers: as detailed in our 3-move abs workout article, mountain climbers are effectively move the whole of your abdomen, including the lower abdominal area to give your abs a run for their money. To perform mountain climbers, go down in high plank position and bring your knees as close to your chest as you can, one at the time, in quick succession. Guaranteed burn even after 30 seconds.

3. Flutter kicks: to perform flutter kicks, lay down on the ground and move your hands under your your bum. Lift your legs off the ground just a little bit and quickly raise one leg at a time, like you are doing freestyle swimming. Just like mountain climbers, this is a super intense exercise for your abs and also extremely effective too.

4. Knee-touch oblique crunches: for best results, balance yourself on your bottom as you perform knee-touch oblique crunches. Do the crunches as quickly as you can and twist your upper body as you try to reach your knees with your elbows.

After you finished with the first circuit, go for a 5-minute run.

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The quadruple limb raise gently but effectively works your glutes, hamstrings and back muscles

(Image credit: Fitbit)

1. Backward lunge: Stand with your legs close to each other, almost touching, hands on your hips. Then, reach back with your left foot as far as you can, feeling the stretch at the front of your thighs. Bring your left foot forward back to the staring position. Do the same with the other foot. Repeat until time is up.

2. Side lunge: Same as above but instead of stepping back, you step to the side. Step as far to the side as you can without losing balance and stretch your hamstrings in the process. Once you did a side step with one leg, return to the starting position and do the other leg.

3. Quadruped limb raise: Go down on all fours and engage your core. Lift one of your legs up and your arm on the opposite side, as high as you can, then return to the starting position. Do the same with the other leg/arm. Quadruped limb raises are great for muscle toning, for both your upper back/shoulders and your glutes/quads too.

4. Squat hold: Squats are perfect for toning and strengthening the glutes and quads; probably the best bodyweight exercise for that (deadlifts are probably better but more hardcore). In this variety, you go halfway down into the squat position, hold it there for 5-10 seconds, then return to the starting position. Wait a second then repeat.

After you finished with the second circuit, go for a 5-minute run.

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Move your legs like you mean it when you do the sprints

(Image credit: On Running)

1. Sprint: find an object roughly 10-15 metres (30-50 feet) away from you. Sprint there and back until the time runs out. Pace yourself but give it as much as you can and make those turns sharp and swift.

2. Burpees: We're sure everyone did burpees in school so we won't go into detail how to do them properly. Just make sure you do them with a steady pace and jump up at the end, extending your arms as you jump. Go hard or go home.

3. Sprint (again): As above, give it your best and don't stop sprinting until you reached the turning point on each side. To make sure you won't cheat, touch the ground outside the perimeter of the sprint distance as you turn.

4. Jumping Jacks: another school assembly favourite, just make sure you do it as fast as you can without compromising form.

After you finished with the third circuit, go for a 5-minute run.

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Push up is the best upper body bodyweight exercise out there

(Image credit: Getty Images)

1. Walkout push up: we have detailed this exercise in the best calisthenics workout for beginners article, but essentially, you start off with standing upright, arms hanging next to your body. Lean forward until you touch the ground and step forward with your arms and take up a push up starting position. Do a push up then reverse back up.

2. Side plank (left): this is a variation on the high plank, when your arms are extended as opposed to resting your weight on your elbows. To start, take on the same position as you would if you were to do a push up. Then lift one of your arms up and reach up, twisting your upper body in the process. Hold this position for the desired duration then return to the starting position.

3. Box dip: Find a bench or any elevated surface and perform a dip with your legs on the ground. This exercise is also detailed in the best calisthenics workout for beginners, linked above.

4. Side plank (right): Same as above but on the other side.

After you finished with the last circuit, go for a 15-minute cool down run and then stretch.

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This full body HIIT workout gets you fit fast: only running shoes are required - T3

Body type, stress and sleep – FIT Talk With Tania – Castanet.net

Feb, 18th 2020 5:48 pm, Article Recommended by Dr. J. Smith

Photo: Contributed

If you're one of the many readers who set their 2020 vision for health and have been following along in this eight-week series, you should be at about the halfway mark and starting to see and feel some positive changes in your body.

Makes you want to keep going, doesn't it?

So far I've covered how detoxing is a great way to clean out your body's filtering systems colon, liver, kidneys and start fresh and clean, working towards achieving your health and weight loss goals. I also explained the importance of choosing clean, single-ingredient foods and eating them in a way that stabilizes blood sugar and why this is so important, not only for weight loss, but for overall health.

If you missed these earlier articles, you can get up to speed by joining my 8 Weeks is All it Takes group on Facebook and watching the weekly videos posted in the announcements section.

Moving on through week three and into four, we're going to dive into unpacking the three different body types and identifying which one best describes you. Also, we're going to explore how stress and sleep directly affect your weight and overall health.

When it comes to body type, you'll fall into one of these three categories: ectomorph, endomorph or mesomorph. An ectomorph is someone who can lose weight easily and never seems to gain an ounce. An endomorph is just the opposite, someone who has to work harder to lose weight and can gain it back quite easily. A mesomorph is someone who falls somewhere in the middle and can lose or gain weight just about equally well. And as you may have guessed, everyone's metabolism is different.

Think about a bicycle. Ectomorphs are lean and fast, much like a road bike. Mesomorphs are similar to a mountain bike. A bit more resistance than a road bike, but will get to the destination relatively quickly when you ride just a little harder. Endomorphs are like the cruiser bikes. No gears or anything extra to make pedalling easier, but when you put in the effort and stay the course you will get there.

That last bit is important to note. You will get there. Regardless how fast (or not) your metabolism is, or how quickly (or not) you lose weight, if you just keep riding your bike and moving forward, you will arrive at your destination and see results.

Body type is only one determining factor in reaching your health and weight-loss goals. Stress and sleep carry a lot of weight here too. No pun intended.

Let's do a little survey. On a scale of one to 10, if one is nothing and 10 is maxed out, what number would you give your current level of stress? On the same scale, how would you rate the way you've been sleeping? Ideally, you want to be low on the stress and high on the sleep. Unfortunately, the opposite is true for most folks.

Stress triggers a chain of reactions that, if not broken, is extremely detrimental to your health. Cortisol is released into the blood stream, which causes the body to store belly fat. Blood sugar levels spike resulting in insulin spikes as the pancreas works overtime to try and bring the levels back in line and restore balance. Adrenaline is also released into the body, digestive function is slowed, sleep is compromised and blood flow is diverted away from vital organs to our extremities. Stress, whether real or perceived, equates to danger and these things are set in motion to prepare us to be able to stand and fight or turn and run away. Problem is, stress is not so much situational like when our ancestors had to run from a tiger or fight off attackers. They escape, stress is gone, body goes back to its original state. Today, most people who describe themselves as being stressed say it's just there and they don't see any way to change it. With no escape, the body remains in this heightened state, constantly working overtime.

Lack of sleep also comes with some side effects. Without enough hours of good quality sleep on a regular basis, the body cannot properly metabolize the food you give it. So even when you're eating good quality food, you're missing out on some of the nutrients. In addition, the hormones that tell us when we're hungry or full (ghrelin and leptin) become imbalanced with lack of sleep, causing us to make poor food choices. Lack of sleep also lowers immune function, affects moods, concentration, focus, co-ordination, decreases your productivity, and increases internal inflammation.

So what can a stressed-out, sleep-deprived endomorph do to lose weight and increase overall health? First, although you can't change your body type per se, any body type can increase metabolism with good quality food and eating to stabilize blood sugar. Truly, you'd be amazed what this can do. Next, set yourself up for a good night's sleep by turning off all screen time 30-60 minutes before bed. Dim the lights and opt for reading, taking a warm bath, listening to music, etc., to wind down and prepare your body for sleep. And if you have a lot going on in your head, quickly jot down on paper everything running around in there, effectively emptying your mind and allowing you to fall asleep more quickly and have better quality sleep.

Finally, identify where your stress is coming from and put it into perspective. We mistakenly think that everything needs to be done yesterday or the world will come to an end. Know your limits, prioritize, and ask yourself, Will anyone die if I don't ________? If the answer is no, let it go. And to break up stress and allow your body to come back down, get out and run like a tiger really is chasing you. You'll be amazed at how great you feel.

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Tips for getting fit the healthy way – The Miami Hurricane

Feb, 18th 2020 5:48 pm, Article Recommended by Dr. J. Smith

With spring break less than a month away, many students at the University of Miami are already looking forward to beachfront getaways, cruises and staycations in the Miami sun. However, the impending vacation often comes with a pressure to get the perfect spring break body. While many students may be tempted to resort to crash dieting to achieve their ideal physique, these methods are often unhealthy.

While no one should feel the need to drastically change their body, spring break can serve as newfound motivation to implement healthier habits. This is a great opportunity for students to jump-start sustainable fitness and nutrition habits, with the added bonus of producing noticable results by March 9.

Though different people will always have varying fitness goals, one of the most common objectives for young Americans today is fat loss. One month might not be enough time to realistically and healthily achieve dramatic results, but there are plenty of steps students can take to improve their body composition and overall wellness within that time frame.

In fact, Dr. Anthony Musto a UM professor and director of programming for the Patti and Allen Herbert Wellness Center said he believes the average person can expect to lose three to six pounds of fat by spring break with the right exercise and nutrition plan. That amount might sound insignificant, but Musto insists that it can result in noticeable change.

Students looking to get leaner before break should focus on three key components: nutrition, exercise and perseverance.

Nutrition

The most important thing students can do to improve their health is take a closer look at their diet.

The biggest bang for your buck is to focus on nutrition, Musto said.

Individuals should clean up their eating habits and focus on making the base of their diet vegetables, fruits and lean sources of protein. In addition, Musto advises fitness enthusiasts to cut down on added sugars and processed foods.

People looking to lose weight should strive to eat a caloric deficit, which means consuming less calories than they burn throughout the day. A basic formula (found below) can help individuals find their average maintenance calories the amount they would need to consume in a day to maintain their current body weight. An online calculator can be found at tdeecalculator.net.

By using the body weight maintenance formula, individuals can estimate the calories needed to maintain their current bodyweight. Keep in mind that activity factor is a sliding scale, meaning any number between 1.2 and 2.1 can be used depending on where you fall. Photo credit: Jordan Lewis

To achieve fat loss, Musto suggests starting with a deficit of 200-500 calories per day. Attempting to cut much more, he warns, could result in overly rapid weight loss, overtraining injuries and loss of muscle.

Once individuals figure out how many calories to eat each day, they can tailor their intake of macronutrients proteins, carbohydrates and fats to fit their needs.

The National Academy of Science recommends adults consume 45%-65% of their diet in carbohydrates, 20%-35% in fats and 10%-35% in protein. The exact amounts vary depending on personal preference, but the Academy insists that no individual should be eating less than 1200 calories per day.

Exercise

As important as nutrition is, students should remember that exercise is also a critical component of any fat loss plan or healthy lifestyle. And that means more than just Ubering to the gym, hopping on an elliptical machine for 30 minutes and calling it a day. While cardiovascular work is important, many gym-goers looking to lose weight overlook the benefits of strength training.

For overall health and physical wellbeing, resistance training is a necessity, Musto said. It offers benefits that cardio cannot, such as increasing lean body mass and bettering resting metabolic rate.

Musto suggests that new fitness enthusiasts find a strength training plan they can stick to and aim to work each major muscle group two to three times per week. He encourages individuals looking to see results by spring break to engage in full-body workouts, as trying to single out one or two muscle groups per day (a common weightlifting practice) will not produce results as quickly.

According to Dr. Anthony Musto, the average person implementing the right nutrition and exercise plan can expect to lose 3 to lb of fat by spring break. While that may not seem like much, those seemingly small numbers can make a big difference. Pictured is what 5 lb of fat is estimated to look like. Photo credit: pinterest.com

He recommends new athletes try out a circuit-style weight lifting workout or even take a few classes in the Wellness Centers new Storm Zone.

Cardio may not be the only facet of a solid fat-loss workout plan, but it should not be overlooked. Musto suggests that individuals looking to achieve serious progress engage in cardiovascular exercise three to five times per week in addition to resistance training. For more experienced fitness enthusiasts, he recommends high intensity interval training.

Perseverance

Setting a goal and working to achieve it is a great way to make progress, but individuals looking to improve their long-term health and wellness need to understand that nobody (and no body) is perfect. Musto warns against burning the candle at both ends and expressed concern about students who might try to crash diet their way to a beach body.

There is no magic way to get your desired figure without implementing a lifestyle changes, but students should remember that a few slip ups here and there are not the end of the world.

No one is going to be perfect, Musto says, but the thing with diet and exercise is that its all about consistency. You wont gain a pound of fat from one bad meal.

He suggests students take a healthy, balanced outlook on their goals and aim to follow their plan 80 percent of the time.

Theres going to be hiccups, he continued, but one mistake wont ruin your plan.

What will hamper results is when one cheat meal turns into a weeks worth of unhealthy choices. So, if you happen to grab a few beers at a party or an extra slice of cake, enjoy it, but be sure to get back in the weight room.

Ultimately, forming sustainable healthy habits is a lot more important than trying to reach a certain look by spring break. With that being said, following the above tips will lead to notable improvements in a short time frame and the development of a fitter, healthier lifestyle in the long term.

Featured image source: http://www.flickr.com

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Tips for getting fit the healthy way - The Miami Hurricane

Buy HGH Injections for Sale – HGH for Men & Women | HGHMED.com

Feb, 18th 2020 5:47 pm, Article Recommended by Dr. J. Smith

HGH injections production of Human Growth Hormone declines as we age. Clinical studies show that men and women between the ages of 30-60 show their IGF-1 levels (HGH) have dropped significantly, approximately 200% or more by the time they have reached 60. Since a decrease in HGH levels as we age, doctors have reported the following symptoms which are commonly attributed to aging. In most common cases, decline in hgh levels is attributed to weight gain, muscle loss, wrinkles, fatigue, little to no sex drive, memory loss, hair loss and much more. So what are you waiting for? Start your hgh injections program today to regain those youthful levels you had when you were in your early 30's.

HGH Injections for sale taken by men and women as a supplement notice dramatic changes within a matter of weeks. Mostly commonly reported benefits from hgh injections are significant fat loss, increase in lean muscle mass, increased sexual desire, more energy, better memory retention, smoother skin, wrinkles start to disappear, hair regrowth, as well as your overall well being.

There are many more positive traits that doctors have attributed to slowing or even reversing the aging process among those who use HGH injections as a supplement. Have confidence in knowing that HGHMED.com offers only reputable brand name HGH for sale from Eli Lilly, Pfizer and Novo Nordisk.

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Don’t Let a Fear of Pesticides Stop You from Eating Fruits and Veggies – Healthline

Feb, 18th 2020 5:47 pm, Article Recommended by Dr. J. Smith

Are you eating enough fruits and vegetables daily?

If your diet looks like most Americans, the answer is no. Even though fruits and vegetables are rich in nutrients our bodies love, 87 percent of Americans dont eat the daily recommended amount of vegetables and 76 percent dont eat enough fruit.

While everything from eating meals on-the-go to food deserts can make it difficult to eat the rainbow of fruits and veggies, a recent survey points to another potential barrier to consumers: fear about pesticides on produce.

According to the small survey of registered dietitians (RDs) from the Alliance for Food and Farming (AFF), 94 percent of dietitians think fear-based messaging around pesticides on produce leads to excessive concern about whether conventionally grown fruits and vegetables are safe to eat.

On average, Americans dont come close to meeting [produce intake] recommendations in the first place, and adding an additional barrier brings us further away from the target: eating a healthful, balanced diet, said Tamika Sims, PhD, Director of Food Technology Communications at the International Food Information Council.

Campaigns that promote organic produce as lower in pesticides may also contribute to less overall consumption of fruits and vegetables, since many people lack access or funds to purchase only organic produce.

That can lead people to giving up on eating a plentiful amount of produce altogether, just as nutritionists thought.

Many people may worry about eating produce that isnt organically farmed and ultimately eat less of it over the long run if organic produce isnt readily accessible, said Crystal Karges, RDN at Crystal Karges Nutrition.

Karges often fields questions from clients about pesticides and the safety of conventional produce.

Feeling stress or fear around certain foods or farming practices takes the joy away from eating and can potentially prevent people from consuming foods that would be beneficial to their diet, Karges told Healthline.

The short answer: no. Especially if this fear causes you to eat less fruits and vegetables.

But some experts do see a benefit to eating organic produce.

Potential residues on either conventional or organic produce are in [tiny] amounts that are not linked to any adverse health effects. The U.S. Department of Agriculture Agricultural Marketing Service has issued reports confirming that overall pesticide chemical residues found on foods are at levels below the tolerances established by the U.S. Environmental Protection Agency and do not pose a safety concern, Sims stated.

Mary Ellen Camire, PhD, professor of food science and human nutrition at the University of Maine, agrees that there is no reason to worry about the low-risk levels of pesticides found on produce.

According to Camire, studies show that the amount of pesticides found on conventional produce is very small and lower today than in the past. She also noted that microbial pathogens bacteria and viruses on produce should be a bigger concern to consumers than pesticides.

Still, Camire isnt saying conventional and organic produce are created equal.

There are some pesticides allowed in organic farming, but theyre more naturally based. They are not the [chemical-based] ones people are worried about, Camire explained. This typically leads to healthier produce with a higher amount of beneficial antioxidants.

The produce might be healthier but scientific studies havent confirmed that theres a significant or any advantage to avoiding pesticides by eating organic.

Many studies have demonstrated that organic produce does not have a nutritional advantage over conventional produce, and organic produce is not associated with better health outcomes, Sims told Healthline.

Overall, consumers should think more about eating the wide variety of fruits and vegetables available to them, and less about the low-risk levels of pesticide residue.

Some nutrition experts do feel passionately about avoiding chemical-based pesticides. Jayne Williams, a certified holistic health counselor, has noticed an increased inflammatory response and microbiome health issues in patients, which she attributes partially to pesticide residue.

Williams encourages people to eat as much organic food as possible. For people who choose non-organic, she recommends choosing a thicker skin food, like avocados or bananas.

Its important to remember that shopping for and buying produce doesnt have to be a black-and-white thing. I think some families think that eating organic foods means that all their food should be organic, and this isnt necessarily realistic for many, Karges pointed out.

You can also head to the farmers market for local, in-season produce.

I encourage the clients I work with to spend some time cleaning and storing produce for safer handling and processing once brought home, Karges said.

Rub fruits and vegetables with your hands and cold water. Or make a simple produce wash by adding some baking soda or white vinegar to a large bowl of cold water.

If people are concerned [about pesticides], you can even grow some vegetables at home. It allows you to take more control of your food supply if you have a little space, recommended Camire.

She grows lettuce in window boxes and herbs on her indoor kitchen window sill. Choosing a few easy-to-grow vegetables can make reaching for greens or spicing up a meal as simple as opening your window.

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Don't Let a Fear of Pesticides Stop You from Eating Fruits and Veggies - Healthline

Plant-Based Diets and Regenerative Ag Have Sparked a Pea and Lentil Renaissance – Civil Eats

Feb, 18th 2020 5:47 pm, Article Recommended by Dr. J. Smith

Three decades ago, when David Oien and three other organic farmers from central Montana began planting lentils, it was a rebellious act. Oiens farm was surrounded by thousands of acres of wheat, the popular crop that blankets large swaths of arable land in the Northern Plains, and no one in the area was planting anything else.

The farmers, who formed Timeless Seeds, Inc. to grow alternative crops and find new markets, helped popularize pulsesi.e., lentils, peas, and chickpeas (also known as garbanzo beans)in their region and beyond. They started off with just a few hundred acres and a handful of volunteers, but today, Timeless is a million-dollar business that works with more than 40 organic producers and grows food for major retailers and restaurants. The company was featured in the 2016 book The Lentil Underground, which follows the farmers work and describes Oien and his colleagues as renegades and pioneers.

Many other farmers, both conventional and organic, have since followed their lead by growing pulses. And the Northern Plains, which saw virtually no lentils, peas, or chickpeas a generation ago, has become the leading pulse-growing region in the U.S. Yet despite this initial growth, pulses were for years perceived as niche crops, unfamiliar to many Americans and relegated to the plates of vegans, vegetarians, hippies, and immigrants. Most were quickly exported out of the country.

Thats now changing as concerns over human health and climate change are bringing these crops to the forefront in American grocery stores, kitchens, and restaurants, leading to growing domestic demand and enticing more farmers to grow them.

For those invested in regenerative agriculturepractices that rebuild soil and sequester carbonpulses are becoming a coveted tool. Simultaneously, these crops are now key ingredients in plant-centric dietsboth in their natural state and in a growing number of packaged, processed products.

The growth has been phenomenal, said Jeff Rumney, vice president of marketing with the USA Dry Pea & Lentil Council. Weve seen a huge run-up in product innovation and U.S. product launches with pulse ingredients.

Though they are one of the oldest crops on earth, in many cultures lentils and other pulses have long been considered a poor mans food. During the Great Depression, many Americans relied heavily on lentils for nutrition, tarnishing their image for years to come.

David Oien holds packaged lentils. (Photo courtesy of David Oien)

In my fathers generation, everything was meat and potatoes, there was no domestic demand for pulses, said Rumney.

In the U.S., pulse crops got their start in the Palouse, an agricultural area that encompasses parts of Washington, Oregon, and Idaho. There, they were first cultivated by Seventh Day Adventists, avid vegans and vegetarians, and market infrastructure for the crops didnt exist. In addition, a lack of federal government subsidies for pulses kept most farmers growing wheat and other commodities.

We knew pulses are important to the soil, we knew we could grow them, but nobody was eating them, Oien said, adding that Timeless Seeds had to figure out how to process, package, and find markets. [For] the first 25 years, we had to pretty much beg farmers to give these crops a try.

In parts of the Great Plains, where water is sparse and crops are mostly grown under dryland conditions, meaning they arent irrigated, farmers had for generations grown winter wheat for 10 months, followed by a 14-month period without a crop called summer fallow. During summer fallow, land is left barren to recapture soil moisture through rainfall, thus improving the following years wheat crop. More recently, some growers have also adapted no-till practices hand in hand with the use of copious herbicides.

But for many, said Oien, growing just one crop has proved increasingly untenable. Without a diversity of roots in the soil, farmers have had to use more and more synthetic fertilizers, pesticides, and herbicides. Their soil has lost organic matter. Droughts have decimated their crops. Theyve lost millions every year to a pest called the wheat stem softfly. And plummeting commodity prices have led many farming operations to the brink of bankruptcy.

In the early 2000s, word began to spread that pulses could successfully be grown in the Northern Plains and that their export markets were booming, and some farmers in the area began to see these crops as tickets out of the commodity monocrop trap. Local land grant universities, such as University of Idaho and Montana State, began to support the role pulse crops could play in expanding economic opportunities when planted in rotation with wheat.

Lentil farm photo CC-licensed by IslandVita.

In places like eastern Montana and North Dakota, its become really difficult for two generations to live on the farm, said Rumney. By growing another crop on that fallow ground, farmers doubled their income. This transformation has allowed their sons and daughters to stay on the farm.

In 1999, U.S. farmers harvested approximately half a million acres of pulse crops, and the vast majority of those were planted in the Pacific Northwest. Since then, pulses have seen steady growth. By 2014, the crop had topped a million acres and by 2018, it hit 2.2 million acres.

Today, Montana leads in pulse production, followed by North Dakota. In Montana, total lentil, dry pea, and chickpea acreage has almost tripled over the past decade, going from zero to over a million acres. And in North Dakota, its at about 650,000 acres.

And as lentils, peas, and chickpeas have turned mainstream, large agribusinesses such as Sabra and Archer Daniels Midland (ADM) have also jumped in to begin buying pulse crops from large farms. Just a few years ago, most of those companies crops were sent overseas; 80 percent of peas, 80 percent of lentils, and the vast majority of chickpeas were exported to India, Middle Eastern countries, and China, Rumney said. But in recent years, changing consumer trends have led to the development of the U.S. market. Today, only about 60 percent of lentils and peas are exported. And thanks to the exploding popularity of hummus, just 50 percent of chickpeas get sent out of the U.S.

Much of the growth has been in conventional pulses, but organic oneswhich command 3 to 5 times the price of their conventional counterpartshave also seen a steady increase, Oien said. Large agribusinesses are jumping in to grow organically, he added, but since most of those pulses are exported, small organic farmers can still count on premiums and incentives, he said.

And while conventionally grown pulse crops often end up as ingredients in processed foods such as snacks and meat substitutes, most of the organic pulses grown by Timeless farmers are destined for Trader Joes, Whole Foods, and other natural food stores, or gourmet restaurants.

Pulses and rice for sale (Photo CC-licensed by Anthony on Flickr)

Our customers realize the impact organic pulses can have, Oien said. They are happy to pay more because theyre buying more than lentils. Theyre buying family farms, healthy soil, and a lower carbon footprint.

When the United Nations declared 2016 the International Year of Pulses, it also added to these foods visibility, Oien said. People started to realize their nutritional value and their environmental benefits. And that has brought pulse crops to the radar screens of farmers, chefs, food editors, and people shopping in grocery stores.

A major factor in pulses new visibility has been the growing popularity of the so-called plant-forward diet (also known as mostly plant-based or flexitarian). Already, over one-third of Americans identify wanting to follow such a diet, according to a OnePoll study.

Pulses are perfect for those looking to reduce their meat intake, because theyre high in protein, dietary fiber, and several vitamins and minerals. In addition, theyre gluten-free, arent genetically modified, and are not considered major allergens like soy or wheat.

Scientists around the world have recently advocated for drastically cutting meat consumption. Major research published in Nature and The Lancet over the last year advocates for a mostly plant-based diet to meet the challenge of feeding a growing world population, protect the environment, and boost human health benefits.

Right now, you have an animal-centric set of choices when you walk into a restaurant or other food place away from home, said Sophie Egan, the program director of Menus of Change, an ambitious project from The Culinary Institute of America and Harvard School of Public Health that aims to change how Americans eat. The vision is that the options would enable you to eat a flexitarian type of diet and that the plant-based dishes are cooked in a way that can stand head to head with animal-based ones when it comes to taste.

Menus of Change encourages chefs to adopt the Protein Flip, a concept that advocates moving away from feeding plant proteins and grains to animals, and instead feeding those plant proteins and whole grains directly to diners. The idea is to make pulses the meals center, using culinary traditions from around the world, and using only small servings of humanely raised, grass fed meat for blending, as a condiment, or as side dishes. Adoption of similar programs have been gaining ground across the foodservice industry, Egan said.

A related project, the Menus of Change University Research Collaborative, uses campus dining halls as incubators and innovators for a diet based mostly on plants. The collaborative, a working group that consists of 57 institutions and 236 members, including dining directors and executive chefs, academic faculty, scholars, and student fellows, focuses on evidence-based research, education, and innovation.

Universities and their students are at the front line of adoption for the industry as a whole, she said. Campus dining can implement innovative plant-based meals and then export those solutions to shift Americas culinary practices, Egan said, because college students are in their identity formation around food choices, and many college programs are independently run so they can implement changes more nimbly, while food chains have to shift the big ship.

The USA Dry Pea & Lentil Council has worked hard to promote the plant-centric diet, Rumney said, noting that its now popular in North America, but also all over the developed world. In the U.S., Rumney said, value added pulse products such as plant-based burgers, pasta, baby food, protein bars, and protein coffee are gaining market share. Theres even rising demand for pulse protein in pet foods. The organization is also working with the federal government to introduce pulses into the school lunch program, both in their whole form and as pasta, and to get them recognized as a vegetable, he said.

Of particular note is the explosion of pea protein, Rumney said, which is now second to soy as an ingredient in packaged/processed protein alternatives. Pea protein, derived from yellow peas, is a key ingredient in products ranging from meat substitutes such as Beyond Meats Beyond Burger to energy bars, plant milk, and dairy-free ice cream. According to data the USA Dry Pea & Lentil Council shared, the market research firm Mintel found that over 1,800 global products that use pea protein as an ingredient launched in 2019. Plant-based meat has fueled a good part of this growth. The North America pea protein market for meat substitutes is projected to surpass $21 million by 2026, according to a new research report by Global Market Insights, Inc.

And major food companies, ranging from Cargill to Kelloggs, are now investing in pea protein production and/or products. According to McKinsey, interest in pea protein grew at a compound annual growth rate of 30 percent from 2004 to 2019. The company concluded that pea protein and cultured meat show the most promise [of the existing alternative proteins] for market growth over the coming five to 10 years.

The success of pea-based meat substitutes is a start, said Egan, the Menus of Change director, but meat analogues are only a small part of the solution. While plant-based meat may be environmentally better, she said, its nutritional value isnt better than that of a meat patty. Minimally processed whole foods, especially pulses in their intact form, have a much more significant role to play, Egan said, but there hasnt been much capital going into their marketing.

Egan says chefs will play a prime role in creating cachet and excitement about the whole foods-based approach, which has the potential to boost nutrition for humans around the world. Increasingly, more chefs are choosing to emphasize plant ingredients. There is tremendous business opportunity here to offer these new protein options, Egan said.

In addition to helping overhaul American diets, pulses also have the potential to play a major role on organic and regenerative farms. As legumes, they can draw nitrogen from the atmosphere and dont require much, if any, synthetic fertilizer, said Meagan Schipanski, associate professor of agroecology at Colorado State University. They are great to grow in a rotation with other crops because they leave some nitrogen behind in the soil. This is especially true if theyre planted as forage for grazing animals or cover crops, but also if theyre harvested as cash crops.

John Wicks in his lentil field. (Photo courtesy of John Wicks)

And their nitrogen is less susceptible to being washed away when it rains than the nitrogen supplied by synthetic fertilizers. Pulses increase good microbes and soil organic matter, she said, and because of their nitrogen-fixing abilities, they can also help convert soil into a carbon sink and, in some cases, decrease wind erosion.

Peas, lentils, and chickpeas can also make land more productive and water-efficient when replacing fallow periods. Theyre especially suited to dryland farming because theyre shallow-rooted crops, so they dont use a lot of moisture. And when pulses are planted in rotation with wheat or other cereals, they can disrupt the disease, insect, and weed cycles, leading to higher yields and a reduced need for chemical inputs, particularly herbicides.

Most importantly, Schipanski said, pulses can provide additional income to farmers long dependent on a single crop. While farmers in the Central Plains have been slower than in other regions to add pulse crops to their rotations, there is growing interest and awareness among producers of the success stories (with pulses) in Montana and other places, Schipanski said. With commodity prices so low, more producers are looking for alternative crops or at integrating grazed cover crops into their system to spread their risk and diversify.

Schipanskis research shows that grazing cover crops in dryland farming systems can improve soil health and boost profitability. Farmers get paid to graze the cattle and enough cover crop residue remains in the fields to reap soil benefits, Schipanski said.

Even for conventional farmers, adding pulses into their rotation can begin a shift toward other, more sustainable practices, said Liz Carlisle, author of the Lentil Underground and assistant professor in the Environmental Studies Program at University of California, Santa Barbara.

The learning thats happening for farmers whove been working with just one commodity and relying on the industrial model of production is tremendous, Carlisle said. They realize that the plants themselves can be a self-supporting ecosystem and they, the farmers, are just working as stewards or facilitators of that ecosystem.

After adding pulses to their rotations, these farmers, often start thinking about further reducing their inputs, adding perennial crops, or integrating animals into their operation. Planting pulses leads them to ask questions about how they can make their farming systems more ecological, she said.

One challenge pulse crops have faced in recent years is a decrease in export markets due to politics and trade wars. After the U.S. withdrew from the Trans-Pacific Partnership Agreement in 2017, India imposed sizable tariffs on pulses. And when the U.S. imposed tariffs on China, that country retaliated, imposing its own tariffs on pulse crops (and other goods). As a result, prices for conventional lentils, chickpeas and peas crashed and acres planted decreased.

Farmers who wish to add pulses to their rotation should also consider that infrastructure is still limited in some areas, said Schipanski, the Colorado State professor. After a processing facility was built in Nebraska, the state saw a 300 percent increase in acreage of field peas in the area around the facility, she said. A huge piece of the puzzle is establishing the infrastructure and markets to support these emerging crops, said Schipanski.

As infrastructure develops, pulses should play a bigger role in U.S. agriculture, said Oien of Timeless Seeds, though for now their consumption remains a blip when compared with meat consumption. Annual consumption of meat in the U.S. is about 220 pounds per person per year, while the average consumption of lentils is 8 to 10 ounces per capita. When Timeless launched, lentil consumption was at about 2 ounces per year, he said.

Theres a big opportunity for building up the domestic market, said Oien. Regenerative farming depends on what people put on their plates every lunch and dinner. If they eat pulses, there will be a market and farmers will grow them.

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Plant-Based Diets and Regenerative Ag Have Sparked a Pea and Lentil Renaissance - Civil Eats

How to Eat Vegan and Get Protein Too – Sierra Magazine

Feb, 18th 2020 5:47 pm, Article Recommended by Dr. J. Smith

Hey Ms. Green,

What organic vegan eggs, dairy, and meat have carnivores eating out of your hands?

Lona

Eating a vegan diet is one of the single biggest ways to reduce your impact on the planet. And you dont lose anything by cutting out all that meat! Adults only need 46 to 58 grams of protein a day, and thats a recommended dietary allowance you can easily satisfy with a plant-based diet.

Dont just take my word for it: See the USDAs searchable databases for

You can also consult the Physicians Committee for Responsible Medicines starter kit. It includes tips for everyday people, athletes, pregnant people, and kids. Or check outVegan Healths detailed tips from scientific literature for every body type.

But I get it: Not everyone has a handy list of the most-protein-rich vegan foods (and if you think like me, youre also wondering which of those foods are plastic-, gluten-, and soy-free and dont have any traces of palm oil).

Well now you do! Here are protein-rich and really tasty vegan eggs, dairy, and meat for your grocery list.

Dairy:

Meat:

Other groceries:

Plastic-Free Delivery Options

You can order delivery in totes and containers that these stores will then pick up and reuse.When I asked, they said theyre working to allow customers to filter by vegan, organic, and palm-oil-free products, and they plan to work with their suppliers to ship in reusables.

Plastic-Free, Easy Do-It-Yourself Substitutes in Your Grocers Bulk Bins

As consumers, we can demand more climate-friendly packaging and distribution for our food! Ask your favorite brand to make organic, plastic-, gluten-, soy-, and palm-oil-free vegan eggs, dairy, and meat and to use StopWastes UseReusables tips:

Tag me @realMsGreen if you do that or with #BeAButterVegan if you join carnivores that converted to Miyokos plastic-free vegan butter.

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How to Eat Vegan and Get Protein Too - Sierra Magazine

OEFFA named 2020 recipients of its Stewardship and Service awards – Ohio’s Country Journal and Ohio Ag Net

Feb, 18th 2020 5:47 pm, Article Recommended by Dr. J. Smith

The Ohio Ecological Food and Farm Association (OEFFA) has named the 2020 recipients of its Stewardship and Service awards.

David Bell of Logan County received the Stewardship Award, which recognizes outstanding contributions to the sustainable agriculture community, and Alan Sundermeier of Wood County received the Service Award, which recognizes extraordinary service in support of sustainable agriculture.The announcements were made February 14-15 in Dayton as part of OEFFAs 41st annual conference, A Climate for Change.

2020 Stewardship Award Winner David Bell started a farming business with his brother Kevin in 1968, and has owned and operated Paul Bell & Sons, a 450 acre organic farm near Bellefontaine with his brother since 1972. He raises organic corn, beans, wheat, hay, oats, spelt, and beef. He started using organic practices in 1978 and has been certified organic since 1988.

A life-long Logan County resident, Bell was part of the familys dairy farm business from a young age, until the dairy operation ended in 1998. In 2009, they began to rotationally graze Angus cross, Hereford cross, and Randall cross beef cattle.

One of Ohios earliest organic farmers, Bell initially began to adopt organic practices to improve the health of his dairy herd and provide them with a diet from crops grown without chemical pesticides and herbicides. He was also experiencing soil compaction and found that he couldnt achieve diverse crop rotations because of chemical residues.

After the transition to organic, The first thing we noticed was the ground tilled easier. We had more life back in the soil when we dug in it. We could get the shovel in the ground. More earthworm activity, more fungi, and that type of thing growing in the soil. So, we started building the life back up, Bell told OEFFAs Growing Right Oral History Project (find the 1 hour 20 minute interview here).

Bell is Vice President of OEFFAs Board of Trustees, an OEFFA member involved since the organizations earliest days, a regular OEFFA conference workshop presenter, and active in OEFFAs Grain Growers Chapter. Prior to the creation of the National Organic Program and OEFFA certification staff positions, Bell served on OEFFAs certification committee, reviewing applications and providing critical leadership. He also previously served as president of the Ohio chapter of the Organic Crop Improvement Association, prior to the creation of OEFFAs Grain Growers Chapter.

Bell has mentored many other organic farmers. If I wanted the answers to something, he was the person I could call and he wasnt afraid to share his knowledge, said 2011 Stewardship Award winner Ed Snavely of Curly Tail Organic Farm.

2020 Service Award Winner Alan Sundermeier is a Wood County Extension Educator and Program Leader in The Ohio State Universitys College of Food, Agricultural, and Environmental Sciences, based in Bowling Green.He specializes in sustainable agriculture, including cover crops, soil quality, organic grain production, and tillage. Sundermeier has provided strong support for organic agriculture within OSU and has worked closely with organic farmers throughout his career. He regularly attends and presents at OEFFAs annual conference, offers trainings for organic farmers, and is active with OEFFAs Grain Growers Chapter.

He has conducted extensive research on the certified organic land at the John Hirzel Sustainable Agriculture Farming Systems Research Agriculture Incubator Foundation in northwest Ohio. In 2018, he received a two-year grant from the North Central Regional Sustainable Agriculture Research and Education (SARE) program to study soil health reports. It will help with water quality for everybody if we improve soil health. All of society can benefit. It brings it all full circle, Sundermeier told the Sentinel-Tribune.

He is a certified crop advisor with the American Society of Agronomy, a former co-coordinator for Ohios SARE program, and a contributor to the Sentinel-Tribune, Farms.com, Ohios Country Journal, Ohio Ag Net, Corn and Soybean Digest, Ag Fax, and No-Till Farmer.

Alan has a heart for organics and is our organic grain liaison to Ohio State University and OSU Extension. His passion for organics makes him a well-deserved recipient of the 2020 Service Award, Shively said.

Over the course of 40 years, this organization and the broader sustainable food and farm movement it serves have been built by the tireless efforts of farmers, conscientious consumers, educators, researchers, retailers, and others. It is breathtaking how far weve come, from a handful of folks with a shared vision to a societal-wide understanding of the economic, environmental, and social significance of local and sustainable food systems, said Carol Goland, Executive Director of OEFFA. David and Alan have made lasting contributions to this effort, and we are both grateful and pleased to be able to recognize these truly remarkable individuals for their hard work and accomplishments.

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OEFFA named 2020 recipients of its Stewardship and Service awards - Ohio's Country Journal and Ohio Ag Net

Living a Better Life Want to boost your mood? Here are 7 foods that can help – WXYZ

Feb, 18th 2020 5:47 pm, Article Recommended by Dr. J. Smith

BERKLEY, Mich. (WXYZ) Sure, the dreary winter days and cold temps could have you craving certain foods, but some are better for you than others.

Imelda Miller of Romulus has a go-to dish these days.

Some hot chili with sour cream and green onions, she said with a smile.

Dwayne Coleman of Southfield said, Pizza is always my go-to cheat.

Renee Jacobs of Southfield is also a fan of pizza, but she also has a favorite sweet treat, Ooo, anything chocolate, she said.

But if you really want to lift your spirits, Holistic health coach Jaclyn Renee says there are seven foods that can boost your mood.

1. BRAZIL NUTS

Brazil nuts contain selenium, which is really great for reducing stress and inflammation in the body. Its an antioxidant, said Renee.

And a little goes a long way when it comes to Brazil nuts. A serving size is only one-to-two nuts a day.

2. WILD-CAUGHT SALMON

Its really high in Omegas [fatty acids] our Omega-3s, 6s, and 12s. Those are best for brain health and cognitive function. So, [its] really great for boosting your moodless brain fog. You hear people talk about brain fog all the time. Fish is great for combating that [and helping with] good cognitive health, Renee explained.

3. PUMPKIN SEEDS OR PEPITAS

Theyre really rich in potassium good for reducing stress, great for the body. I love to have a handful of those a day, said Renee.

She said pepitas are also a wonderful source of zinc which supports healthy progesterone production. Theyre also are high in vitamin E a powerful antioxidant that helps repair damaged cells.

You can sprinkle them on salads or eat them as a snack.

4. TURMERIC

Turmeric has been used in India for thousands of years and its long been touted as a beneficial nutritional supplement.

The active ingredient in turmeric is cucumin. So, this is really great for reducing inflammation, said Renee.

Its also a very strong antioxidant. She recommends you buy it raw or ground in powder form.

Renee loves to use it in turmeric lattes a.k.a. Golden Milk.

She shared a recipe posted online where she teaches at http://www.theclassroomberkley.com:

Turmeric Latte (a.k.a. Golden Milk) Recipe:

Serve warm in your favorite mug.

Its clean and Whole 30 approved. It contains no caffeine, said Renee.

I tried it, and it was delicious!

5. GROUND TURKEY

Her fifth mood boosting food is organic ground turkey.

Not any lean meat, said Renee. Its specifically ground turkey because it has the amino acid tryptophan in it.

The body changes tryptophan into a brain chemical called serotonin which helps control mood and improve sleep. Who doesnt want a little help winding down and getting some good shut-eye?!

6. MANGOS

Jaclyn Renees personal favorite of the 7 mood boosting foods is the mango.

She likes to buy mango in the frozen food section. She likes to eat the cubed pieces semi-thawed as a sweet treat after dinner before she goes to bed.

Mango has two very important vitamins. One is vitamin B which is great for energy and boosting mood. But it also has bioactive magnesium. So, a lot of people take magnesium before bed to calm their body and their brain, she explained.

7. SWISS CHARD

The beautiful large green leaves and juicy stalks are a good source of vitamins A, B and C.

[Swiss chard] has many benefits. Specifically, just like mango, it has magnesium, which is very calming for the central nervous system. You can have it with dinner. But its also very good for digestion because we have that good fiber going on, said Renee.

It also is an excellent source of potassium, calcium and minerals that help maintain good blood pressure range.

Bottom line, Jaclyn Renee said you dont have to get every one of these healthy foods into your diet in one day.

She tries to eat all seven over the course of a week.

If that seems like too much for you, she suggests you try to incorporate two or three of them into your weekly diet. Then see if you can add a few more over time.

Thats a great start, said Renee.

Link:
Living a Better Life Want to boost your mood? Here are 7 foods that can help - WXYZ