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
July 15,2020

The first COVID-19 vaccine tested in the US revved up people's immune systems just the way scientists had hoped, researchers reported Tuesday -- as the shots are poised to begin key final testing.

No matter how you slice this, this is good news, Dr. Anthony Fauci, the U.S. government's top infectious disease expert, told The Associated Press.

The experimental vaccine, developed by Fauci's colleagues at the National Institutes of Health and Moderna Inc., will start its most important step around July 27: A 30,000-person study to prove if the shots really are strong enough to protect against the coronavirus.

But Tuesday, researchers reported anxiously awaited findings from the first 45 volunteers who rolled up their sleeves back in March. Sure enough, the vaccine provided a hoped-for immune boost.

Those early volunteers developed what are called neutralizing antibodies in their bloodstream -- molecules key to blocking infection -- at levels comparable to those found in people who survived COVID-19, the research team reported in the New England Journal of Medicine.

This is an essential building block that is needed to move forward with the trials that could actually determine whether the vaccine does protect against infection, said Dr. Lisa Jackson of the Kaiser Permanente Washington Research Institute in Seattle, who led the study.

There's no guarantee but the government hopes to have results around the end of the year -- record-setting speed for developing a vaccine.

The vaccine requires two doses, a month apart.

There were no serious side effects. But more than half the study participants reported flu-like reactions to the shots that aren't uncommon with other vaccines -- fatigue, headache, chills, fever and pain at the injection site. For three participants given the highest dose, those reactions were more severe; that dose isn't being pursued.

Some of those reactions are similar to coronavirus symptoms but they're temporary, lasting about a day and occur right after vaccination, researchers noted.

Small price to pay for protection against COVID, said Dr. William Schaffner of Vanderbilt University Medical Center, a vaccine expert who wasn't involved with the study.

He called the early results a good first step, and is optimistic that final testing could deliver answers about whether it's really safe and effective by the beginning of next year.

It would be wonderful. But that assumes everything's working right on schedule, Schaffner cautioned.

Moderna's share price jumped nearly 15 percent in trading after US markets closed. Shares of the company, based in Cambridge, Massachusetts, have nearly quadrupled this year.

Tuesday's results only included younger adults. The first-step testing later was expanded to include dozens of older adults, the age group most at risk from COVID-19.

Those results aren't public yet but regulators are evaluating them. Fauci said final testing will include older adults, as well as people with chronic health conditions that make them more vulnerable to the virus and Black and Latino populations likewise affected.

Nearly two dozen possible COVID-19 vaccines are in various stages of testing around the world. Candidates from China and Britain's Oxford University also are entering final testing stages.

The 30,000-person study will mark the world's largest study of a potential COVID-19 vaccine so far. And the NIH-developed shot isn't the only one set for such massive U.S. testing, crucial to spot rare side effects. The government plans similar large studies of the Oxford candidate and another by Johnson & Johnson; separately, Pfizer Inc. is planning its own huge study.

Already, people can start signing up to volunteer for the different studies.

People think this is a race for one winner. Me, I'm cheering every one of them on, said Fauci, who directs NIH's National Institute of Allergy and Infectious Diseases.

We need multiple vaccines. We need vaccines for the world, not only for our own country. Around the world, governments are investing in stockpiles of hundreds of millions of doses of the different candidates, in hopes of speedily starting inoculations if any are proven to work.

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News Network
February 12,2020

Washington, Feb 12: People who are optimistic may contribute to the health of their partners, staving off the risk factors leading to Alzheimer's disease, dementia and cognitive decline as they grow old together, according to a study.

The research, published in the Journal of Personality, followed nearly 4,500 heterosexual couples from the US Health and Retirement Study for up to eight years.

The researchers found a potential link between being married to an optimistic person and preventing the onset of cognitive decline, due to a healthier environment at home.

"We spend a lot of time with our partners.They might encourage us to exercise, eat healthier or remind us to take our medicine," said William Chopik, an assistant professor at the Michigan State University in the US.

"When your partner is optimistic and healthy, it can translate to similar outcomes in your own life. You actually do experience a rosier future by living longer and staving off cognitive illnesses," Chopik said.

An optimistic partner may encourage eating healthy foods, or working out together to develop healthier lifestyles, the researchers said.

For example, if a person quits smoking or starts exercising, their partner is close to following suit, they said.

"We found that when you look at the risk factors for what predicts things like Alzheimer's disease or dementia, a lot of them are things like living a healthy lifestyle," Chopik said.

"Maintaining a healthy weight and physical activity are large predictors.There are some physiological markers as well. It looks like people who are married to optimists tend to score better on all of those metrics," he said.

The researchers said there is a sense where optimists lead by example, and their partners follow their lead.

They also suggest that when couples recall shared experiences together, richer details from the memories emerge.

Chopik noted while there is a heritable component to optimism, there is some evidence to suggest that it's a trainable quality.

"There are studies that show people have the power to change their personalities, as long as they engage in things that make them change," Chopik said.

"Part of it is wanting to change. There are also intervention programs that suggest you can build up optimism," he added.

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Agencies
July 8,2020

Scientists have designed a “catch and kill” air filter which they say can trap the novel coronavirus and neutralise it instantly, an invention that may reduce the spread of COVID-19 in closed spaces such as schools, hospitals and health care facilities, as well as public transit environments like airplanes.

According to the study, published in the journal Materials Today Physics, the device killed 99.8 per cent of the novel coronavirus, SARS-CoV-2, in a single pass through its filter. It said the device, made from commercially available nickel foam heated to 200 degrees Celsius, also killed 99.9 per cent of the spores of the deadly bacterium Bacillus anthracis which causes the anthrax disease.

“This filter could be useful in airports and in airplanes, in office buildings, schools, and cruise ships to stop the spread of COVID-19,” said Zhifeng Ren, a co-author of the study from the University of Houston (UH) in the US.

“Its ability to help control the spread of the virus could be very useful for society,” Ren added.

The researchers said they are also developing a desk-top model for the device which is capable of purifying the air in an office worker’s immediate surroundings. According to the scientists, since the virus can remain in the air for about three hours, a filter that could remove it quickly was a viable plan, and with businesses reopening across the world, they believe controlling the spread in air conditioned spaces was urgent.

The study noted that the novel coronavirus cannot survive temperatures above 70 degrees Celsius, so by making the filter temperature far hotter — about 200 degree Celsius, the researchers said they were able to kill the virus almost instantly.

Ren said the nickel foam met several key requirements. “It is porous, allowing the flow of air, and electrically conductive, which allowed it to be heated. It is also flexible,” the researchers noted in a statement.But they added that nickel foam also had low resistivity, making it difficult to raise the temperature high enough to quickly kill the virus.

The researchers said they solved this problem by folding the foam, connecting multiple compartments with electrical wires to increase the resistance high enough to raise the temperature as high as 250 degrees Celsius. By making the filter electrically heated, rather than heating it from an external source, they said the the amount of heat that escaped from the filter is minimised, allowing air conditioning to function with very low strain.

When the scientists built and tested a prototype for the relationship between voltage/current and temperature, they said it satisfies the requirements for conventional heating, ventilation, and air conditioning (HVAC) systems, and could kill the coronavirus.

“This novel biodefense indoor air protection technology offers the first-in-line prevention against environmentally mediated transmission of airborne SARS-CoV-2, and will be on the forefront of technologies available to combat the current pandemic and any future airborne biothreats in indoor environments,” said Faisal Cheema, another co-author of the study from UH.

The researchers have called for a phased roll-out of the device, “beginning with high-priority venues, where essential workers are at elevated risk of exposure.” They believe the novel device will both improve safety for frontline workers in essential industries and allow nonessential workers to return to public work spaces.

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