5 eating habits to stick with in 2017, according to a dietitian

January 4, 2017

Jan 4: Whether you make formal New Year's resolutions or not, the changing of the calendar often leads to contemplating what changes we might like to see in our lives. On the nutrition front, these are my top five picks for habits worth cultivating in 2017.

vegetablesCreating and serving even the simplest of meals is a profound way of caring for yourself and your loved ones. Homemade meals tend to be more healthful than ones you purchase, because when you cook from scratch, you know exactly what you're eating. That makes it much easier to eat in a way that aligns with your health goals.

Think that cooking is difficult or time-consuming? It can be, but it doesn't have to be. Even inexperienced home cooks can do wonderful things when they learn a few core skills: A few ways to cook vegetables; the ingredients for a simple vinaigrette; how to cook a pot of beans or whole grains; what to do with a piece of meat or fish, or a block of tofu or tempeh.

Nail down a few basics, assemble a small collection of condiments and seasonings that appeal to your taste buds and you're set. For inspiration, look for cookbooks and food blogs that embrace real-world "let's get dinner on the table" cooking with short ingredient lists that emphasize easily available fresh foods and pantry staples. Save any "project" cooking for the weekends.

Consider why you eat

Sure, you eat when you're hungry, but what are the other reasons you eat? Boredom? Stress? Loneliness? Anxiety? Many people use food to meet needs that food simply wasn't meant to meet. When you find yourself reaching for food or mindlessly browsing the contents of your refrigerator, get in the habit of asking yourself, "Am I hungry?" If the answer is "No," ask yourself what you are expecting food to do for you in that moment. Usually, there are better, more meaningful ways of entertaining or soothing yourself.

Reduce added sugars

According to the 2015-2020 Dietary Guidelines for Americans, it's difficult to get enough of the nutrients we need for good health without exceeding our calorie needs if we get more than 10 percent of our total daily calories from added sugar. The average American does get more than that, especially children, teens and young adults.

Added sugars are different from the natural sugars found in vegetables, fruits, grains, beans and dairy products. Added sugars, which include white sugar or other calorie-containing sweeteners, are highly refined from their original source and add calories without nutrients. Beverages are the biggest source of added sugars, followed by desserts and snack foods, but sugar is added to many prepared foods - including salad dressings and frozen meals - another reason home cooking is better for health.

Eat more plants

If you make one change to your eating habits for 2017, a great choice would be to eat more whole plant foods: vegetables, fruit, whole grains, beans and legumes, nuts and seeds, herbs and spices. Simply put, adopting a plant-based diet is one of the best moves you can make for your health if you want to make your meals more nutrient-rich and reduce your risk of heart disease, Type 2 diabetes, cancer and other chronic diseases.

The good news is that plant-based diets can take many forms, from vegan to vegetarian to flexitarian to omnivore. The common denominator is that they put plant foods at the center of your plate. If you also choose to eat animal-based foods (meat, poultry, fish, eggs and dairy), they play smaller, supporting roles. While the benefits of a plant-based diet come from eating a variety of plant foods, you can't go wrong by making vegetables the star. They are packed with vitamins, minerals and phytonutrients - compounds that reduce chronic inflammation and disease risk - while being lower in calories than other foods.

Let go of rigid rules

Although it's hard to go wrong with eating plenty of plants and minimizing a reliance on highly processed foods, the fact is that there's no single perfect eating plan. A nutritious diet allows for flexibility and shifts over time to suit your tastes and nutritional needs. Trying to find and follow a "perfect" eating plan is not only an exercise in futility, but it also often leads to all-or-nothing thinking: You're either perfect or you're a failure. This can lead to feelings of shame, and shame is a lousy motivator for positive change. Perfection is the enemy of progress.

If you have a history of all-or-nothingism, why not try something new this year: Start small, start today and keep moving forward. Pick one or two areas to focus on - adding more vegetables to lunch and dinner, bumping up protein at breakfast, eating regularly instead of skipping meals and curbing mindless snacking are a few favorites - then add another only when you feel solid in your new habits.

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Agencies
June 12,2020

Global poverty could rise to over one billion people due to the COVID-19 pandemic and more than half of the 395 million additional extreme poor would be located in South Asia, which would be the hardest-hit region in the world, according to a new report.

Researchers from King's College London and Australian National University published the new paper with the United Nations University World Institute for Development Economics Research (UNU-WIDER) said that poverty is likely to increase dramatically in middle-income developing countries and there could be a significant change in the distribution of global poverty.

The location of global poverty could shift back towards developing countries in South Asia and East Asia, the report said.

The paper, 'Precarity and the Pandemic: COVID-19 and Poverty Incidence, Intensity and Severity in Developing Countries,' finds that extreme poverty could rise to over one billion people globally as a result of the crisis.

The cost of the crisis in lost income could reach USD 500 million per day for the world's poorest people, and the intensity and severity of poverty are likely to be exacerbated dramatically.

The report said that based on the USD 1.90 a day poverty line and a 20 per cent contraction, more than half of the 395 million additional extreme poor would be located in South Asia, which would become the hardest hit region in the world mainly driven by the weight of populous India followed by sub-Saharan Africa which would comprise 30 per cent, or 119 million, of the additional poor.

The report added that as the value of the poverty line increases, a larger share of the additional poor will be concentrated in regions where the corresponding poverty line is more relevant given the average income level.

For instance, the regional distribution of the world's poor changes drastically when looking at the USD 5.50 a day poverty line the median poverty line among upper-middle-income countries.

At this level, almost 41 per cent of the additional half a billion poor under a 20 per cent contraction scenario would live in East Asia and the Pacific, chiefly China; a fourth would still reside in South Asia; and a combined 18 per cent would live in the Middle East and North Africa (MENA) and in Latin America and the Caribbean (LAC), whose individual shares are close to that recorded for sub-Saharan Africa.

India plays a significant role in driving the potential increases in global extreme poverty documented previously, comprising almost half the estimated additional poor regardless of the contraction scenario, the report said.

Nonetheless, there are other populous, low and lower-middle- income countries in South Asia, sub-Saharan Africa, and East Asia and the Pacific accounting for a sizeable share of the estimates: Nigeria, Ethiopia, Bangladesh, and Indonesia come next, in that order, concentrating a total of 18 19 per cent of the new poor, whereas the Democratic Republic of Congo, Tanzania, Pakistan, Kenya, Uganda, and the Philippines could jointly add 11 12 per cent.

Taken together, these figures imply that three quarters of the additional extreme poor globally could be living in just ten populous countries.

The report added that this high concentration of the additional extreme poor is staggering , although not necessarily unexpected given the size of each country's population.

On one hand, data shows that three of these ten countries (Ethiopia, India, and Nigeria) were among the top ten by number of extreme poor people in 1990 and remained within the ranks of that group until 2018.

Despite this crude fact, two of these countries have managed to achieve a sustained reduction in their incidence of poverty since the early 1990s, namely Ethiopia and India, reaching their lowest poverty headcount ratio ever recorded at about 22 and 13 per cent, respectively. Nonetheless, the potential contraction in per capita income/consumption imposed by the pandemic's economic effects could erase some of this progress.

The researchers are now calling for urgent global leadership from the G7, G20, and the multilateral system, and propose a three-point plan to address the impact of the COVID-19 on global poverty quickly.

Professor of International Development at King's College London and a Senior Non-Resident Research Fellow at UNU-WIDER Andy Sumner said the COVID-19 crisis could take extreme poverty back over one billion people because millions of people live just above poverty.

Millions of people live in a precarious position one shock away from poverty. And the current crisis could be that shock that pushes them into poverty.

Professor Kunal Sen, Director of UNU-WIDER said the new estimates about the level of poverty in the world and the cost of the COVID-19 pandemic to the world's poor are sobering.

We cannot stand by and see the hard work and effort of so many be eradicated. We will know what the real impact is in time, but the necessary action to ensure we achieve the Sustainable Development Goals by 2030 needs to be planned now, Sen said.

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Agencies
March 15,2020

Should you let your babies "cry it out" or rush to their side? Researchers have found that leaving an infant to 'cry it out' from birth up to 18 months does not adversely affect their behaviour development or attachment.

The study, published in the Journal of Child Psychology and Psychiatry, found that an infant's development and attachment to their parents is not affected by being left to "cry it out" and can actually decrease the amount of crying and duration.

"Only two previous studies nearly 50 or 20 years ago had investigated whether letting babies 'cry it out' affects babies' development. Our study documents contemporary parenting in the UK and the different approaches to crying used," said the study's researcher Ayten Bilgin from the University of Warwick in the UK.

For the study, the researchers followed 178 infants and their mums over 18 months and repeatedly assessed whether parents intervened immediately when a baby cried or let the baby let it cry out a few times or often.

They found that it made little difference to the baby’s development by 18 months.

The use of parent’s leaving their baby to ‘cry it out’ was assessed via maternal report at term, 3, 6 and 18 months and cry duration at term, 3 and 18 months.

Duration and frequency of fussing and crying was assessed at the same ages with the Crying Pattern Questionnaire.

According to the researchers, how sensitive the mother is in interaction with their baby was video-recorded and rated at 3 and 18 months of age.

Attachment was assessed at 18 months using a gold standard experimental procedure, the strange situation test, which assesses how securely an infant is attached to the major caregiver during separation and reunion episodes.

Behavioural development was assessed by direct observation in play with the mother and during assessment by a psychologist and a parent-report questionnaire at 18 months.

Researchers found that whether contemporary parents respond immediately or leave their infant to cry it out a few times to often makes no difference on the short - or longer term relationship with the mother or the infants behaviour.

This study shows that 2/3 of mum's parent intuitively and learn from their infant, meaning they intervene when they were just born immediately, but as they get older the mother waits a bit to see whether the baby can calm themselves, so babies learn self-regulation.

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News Network
March 6,2020

Mar 6: The spread of the new coronavirus is shining the spotlight on a little-discussed gender split: men wash their hands after using the bathroom less than women, years of research and on-the-ground observations show.

Health officials around the world advise that deliberate, regular handwashing is one of the best weapons against the virus which causes a flu-like respiratory illness that can kill and has spread to around 80 countries.

The Centers for Disease Control and Prevention's online fact sheet "Handwashing: A corporate activity," cites a 2009 study that finds "only 31% of men and 65% of women washed their hands" after using a public restroom.

Social media comments about men's handwashing lapses forced an august British institution to caution visitors about bathroom behaviour this week.

After author Sathnam Sanghera complained on Twitter about "grown," "educated" men in the British Library toilets not washing their hands, the library responded, putting up additional signs reminding patrons to wash their hands in men's and women's bathrooms.

Thanks to "visitor feedback," a spokesman told Reuters, "we have increased further the number of posters in public toilets so that visitors are reminded of the importance of good hygiene at exactly the point where they can wash their hands."

Men and women approach handwashing after using the restroom differently, according to multiple surveys and field studies.

"Women wash their hands significantly more often, use soap more often, and wash their hands somewhat longer than men," according to a 2013 Michigan State University field study conducted by research assistants who observed nearly 4,000 people in restrooms around East Lansing, Michigan.

The study found 14.6% of men did not wash their hands at all after using the bathroom and 35.1% wet their hands but did not use soap, compared to 7.1% and 15.1% of women, respectively.

"If you stand in the men's bathroom at work, and watch men leave, they mostly don't wash their hands if they used the urinal," said one New York City public relations executive, who did not want to be identified for fear of alienating his colleagues.

Since the virus's spread, he's seen an uptick in men's handwashing at work, he noted. "I, for the record, do wash my hands all the time," he added.

Female medical staff in critical care units "washed their hands significantly more often than did their male counterparts after patient contact," a 2001 study published in the American Journal of Infection Control found.

Middle-aged women with some college education had the highest level of knowledge about hand hygiene, a survey published in 2019 by BMC Public Health, an open access public health journal, found.

Early information about coronavirus infection in China shows that men may be more susceptible to the disease. Just over 58% of the more than 1,000 COVID-19 patients reported in China through Jan. 29, 2020, were male, research published in the New England Journal of Medicine shows.

Researchers have not linked the difference to hand hygiene.

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