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Upgrade Your Salad

 

Forking through a bowl of leafy greens may be boring, but you can easily stick to your daily salad lunch by switching up your ingredients. Begin with a leafy green base and switch up your proteins and fats. Try adding crunchy nuts or low-fat cheese for healthy fats and lean protein such as grilled chicken or salmon.

Spice Things Up

 

Rather than relying on sugary sauces and fatty dressings, try restocking your spice rack more often. Virtually calorie-free seasonings such as turmeric, black pepper, and cayenne keep you slim thanks to their anti-inflammatory and flab-fighting properties

Blend Hummus

 

Many commercial hummus tubs are jam-packed with waist-widening additives. To avoid the unnecessary ingredients, whip up your own hummus at home and use it as a dip for crunchy veggies such as carrots and celery. The spread's main ingredient—chickpeas—contain satiating fiber and protein to keep hunger pangs at bay.

Eat Almonds Before a Workout

 

Before heading to the gym, don't forget to reach for a handful of almonds. A study printed in The Journal of the International Society of Sports Nutrition found that these subtly sweet nuts are rich in the amino acid L-arginine, which can help you burn more fat and carbs during workouts.

And Black Tea

 

"Oolong, or 'black dragon,' is a kind of Chinese tea that's packed with catechins, nutrients that help promote weight loss by boosting your body's ability to metabolize fat. A study in the Chinese Journal of Integrative Medicine found that participants who regularly sipped oolong tea lost a pound a week, without doing anything else to change their diet or exercise habits," Kelly Choi, author of The 7-Day Flat-Belly Tea Cleanse tells us in How To Lose 10 Pounds Fast.

Brew Green Tea

 

A study published in The Journal of Nutrition found that after just two weeks, those who sipped four to five cups of the green brew daily in addition to working out for 25 minutes lost more belly fat than those who didn't sip. We can chalk up these favorable results to the tea's catechins, a type of antioxidant that hinders the storage of belly fat and aids rapid weight loss.

Cook Up Some Kamut

 

Kamut, also known as Khorasan wheat, is an ancient grain native to the Middle East that packs in heart-healthy omega-3 fatty acids and protein while remaining low in calories. In fact, a half-cup serving of the stuff has 30 percent more protein than regular wheat and only 140 calories. A study published in the European Journal of Clinical Nutrition found that noshing on Kamut reduces cholesterol, blood sugar, and cytokines (which cause inflammation throughout the body).

Sprinkle Chia Seeds

 

"Chia seeds aren't just a pet, they're a party in your mouth. I'm a huge fan of them because they're chock-full of heart-healthy omega-3s, fiber, protein, and calcium," Sarah Koszyk, MA, RD, founder of Family. Food. Fiesta. tells us in 26 Most Overlooked Ways to Lose Weight. "Chia seeds are easily absorbed by the body, so they're very nourishing and satiating. Every day I add them to my breakfast smoothie or pair them with yogurt or cottage cheese along with some blueberries."

Try Tahini

 

"Tahini is an oft-forgotten option for nut and seed butters, but it sits front and center in my fridge because it delivers major creaminess to sauces and smoothies and packs a powerful flavor punch," says Willow Jarosh MS, RD co-owner of C&J Nutrition. "Although some advise against eating the spread because of its high omega 3:6 ratio, the super high intake of omega-6s in the average American's diet isn't due to things like tahini—it's mostly from not eating a variety of fats or consuming the majority of fats from fried foods and packaged snacks. As long as you're also eating foods rich in omega-3s, your end-of-day ratio should be nothing to worry about. Plus, tahini is loaded with tons of healthy nutrients like copper, which helps maintain anti-inflammatory and antioxidant responses in the body. It also provides six percent of the day's calcium in just one tablespoon."

Order an Appetizer

 

While appetizers seem to add more calories to your meal, a series of Penn State studies found that biting into an apple or sipping a broth-based soup before eating out can reduce your dinner's total calorie intake by a walloping 20 percent. So before you slice into that charbroiled steak, don't forget to pregame the protein with some soup.

Limit Variety

When many of us have too many options to choose from, we often become flustered and make the wrong decision. Same goes for food. If you have a few different boxes of cereal and a handful of flavors of potato chips, you're likely to eat more of the packaged stuff. Limiting your options to just one can cut down on your grazing habits and prevent a snack attack.

 

Daydream

 

Who knew that fantasizing about eating your favorite candy can actually result in real-life weight loss? A study found that daydreaming about eating an entire packet of the sweet stuff before indulging may cause you to eat less of it. To come to this finding, researchers asked participants to imagine eating three M&Ms versus 30. Then, they conducted a taste test where participants were able to nosh on the chocolate orbs. The results? Those who imagined eating lots of M&Ms ended up gobbling down the least!

Buy Organic

 

Even if you're stocking up on fruits and veggies, buying inorganic may be doing your body a disservice, thanks to the pesticides. "They have been shown to poison the mitochondria so it cannot burn fuel," says Walter Crinnion, N.D., chairman of the environmental medicine department at Southwest College of Naturopathic Medicine in Phoenix in Weight Loss Tricks You Haven't Tried. "Fuel that is not burned turns to fat." If you're worried about breaking your budget at Whole Foods, start by stocking up on these 17 Cheap Organic Foods You Must Buy.

Cut Carbs at the Right Time

 

Cutting carbs altogether can often cause a guilt-ridden binge that will leave you unmotivated and packing on the pounds. Instead of prohibiting yourself from eating the foods you love, set a carb curfew. "For dinner, contestants always have a high-protein, high-fat meal with plenty of fibrous veggies," Chris Powell of ABC's reality series Extreme Weight Loss tells us in Chris Powell's Behind-The-Scenes Extreme Weight Loss Tips. "If they have a post-dinner snack, they stick to protein-rich, high-fat foods like almonds or 2 percent milkfat string cheese." Nixing carbs at night flips the fat-burning switch by increasing the amount of fat-burning hormones released while we're asleep, Powell adds.

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Two glasses of wine may have more calories than a hamburger

 

PinterestAlthough having two glasses of wine may seem innocuous, experts say some leading brands contain more sugar than recommended. Peter Meade/Getty Images

• Two glasses of some wines contain more than the recommended daily limit of sugar and more calories than a hamburger.
• However, alcohol is exempt from food and drink labeling rules, so consumers are mostly unaware of calorie and sugar loads.
• Health experts are pushing for clear nutritional labeling on alcoholic products to help reduce sugar and alcohol consumption.

The Alcohol Health Alliance UK (AHA), representing over 60 health organizations, recently commissioned an independent laboratory to test 30 bottles of red, rose, white, sparkling, and fruit wines sold in the United Kingdom for sugar content.

The resulting analysis, which appears on the AHA’s website, revealed a “wide variation of sugar and calories between products.”

The report noted that two glasses of some wines can exceed the daily recommended sugar amount, but most alcohol labels do not share this information.

Suppressing such details may lead consumers to imbibe extra calories and sugar unknowingly, health experts warn.

Why different labeling guidelines?

Foods and nonalcoholic beverages are subject to stringent nutritional labeling standards. These rules make calorie and sugar information readily available to consumers.

Professor Sir Ian Gilmore, chair of the AHA, calls the exception with alcohol “absurd”:

“[T]his information is not required when it comes to alcohol — a product not just fueling obesity but with widespread health harms and linked to seven types of cancer.”

For Alison Douglas, Chief Executive of Alcohol Focus Scotland, product labeling on alcoholic beverages is “woefully inadequate, when alcohol claims 70 lives a day in the U.K.

Medical News Today asked Holly Gabriel, RNutr, nutrition manager at Action on Sugar in the U.K., about this labeling dilemma. Gabriel contributed to the AHA report.

In an exclusive interview, Gabriel commented:

“[D]ue to the lack of labeling and lack of awareness about sugar content of alcoholic drinks, there is less scrutiny for manufacturers. In the U.K., we have a soft drinks industry levy [that] completely excludes alcoholic drinks and alcohol replacements such as dealcoholized wine. It is impossible for consumers to make an informed choice when they don’t have the full nutrition information on ingredients.”

Study contributor Gemma Crompton, policy and public affairs manager at Alcohol Focus Scotland (AFS), also told MNT:

“Unlike food and nonalcoholic drinks, alcoholic drinks are only required to display the volume and strength (in ABV) and common allergens. Information on nutritional values — including calories and sugar content — ingredients, or health warnings is not required and is therefore largely absent from labels. Instead, the U.K. government relies on voluntary action from the alcohol industry.”

Free sugars can add up

Modern diets typically contain foods and drinks with sugars. Sugars are split into three main groups:

• naturally occurring sugars
• added sugarsTrusted Source that are added during cooking, processing or eating — they include table sugar, dextrose, high fructose corn syrup, maple syrup, honey, and agave
• free sugarsTrusted Source include all added sugars plus naturally occurring sugars, including those released by juicing fruits and vegetables

Too much sugar can contribute to tooth decay, weight gain, heart disease, type 2 diabetes, and increased cancer risk factors.

U.K. government guidelines suggest that adults consume no more than 30 grams (g) of free sugars a day. This is equivalent to roughly 2.3 tablespoons.

The American Heart AssociationTrusted Source recommends daily added sugar limits of 36 g for men and 25 g for women.

However, the AHA report found that two medium-sized glasses of wine can hold almost the entire recommended amount of sugars.

Low alcohol strength, more sugar

None of the 30 wines studied listed sugar content on their labels.

The current analysis also found that wines with the most sugar were the lower-strength products. The AHA researchers are concerned that people who choose lower-strength alcohol as a healthier option unknowingly consume more sugar.

This can increase the risk of developing a host of chronic diseases.

MNT asked Crompton if the high sugar content in lower-strength wines drives consumption more than the alcohol itself:

“While a sweet drink may be more palatable for some and lead them to drinking more, alcohol consumption is driven by the low price, how easily available it is, and the high volume of marketing.”

“People are often unaware of the risks associated with drinking, not only from the alcohol itself, but from its contribution to calorie intake and risk of obesity.“

– Gemma Crompton, study contributor

Caloriecounts

The AHA also reported that two medium-sized glasses of the most calorie-dense wines contained more calories than a McDonald’s hamburger.

These wines were also higher-strength beverages.

However, only 20% of the drinks examined displayed calorie content.

Dragging feet

The AHA report says that alcohol makers are stalling on label changes. Producers cite cost factors and assert that consumers can access such information online.

However, Crompton disagreed:

“In reality, few people access this information online. In the U.K., we have had two decades of the industry failing to deliver on their promises to act voluntarily.”

Gabriel believes that this reluctance results from “a long history of government lobbying by the alcohol industry and a lack of willingness by the government to take a stand.”

Crompton suspected that alcohol manufacturers fear consistent, clear labeling could impact sales. She argued that legal mandates for labeling are the only way to ensure that people get accurate details on products.

“People want and need reliable information directly on products where it can usefully inform our decisions,” she said.

What to do now?

The World Health Organization (WHO)Trusted Source holds countries responsible for devising and enforcing public policies to reduce alcohol use and harm.

It recommends evidence-based strategies, including restricting access to alcohol, regulating marketing, and health warnings, all promoted by the AHA.

Gabriel encouraged consumers to check for labeling, compare products, and choose beverages low in both alcohol and calories. She also suggested writing to beverage makers and retailers to complain about high sugar content and lack of labeling.

Wear Jeans

University of Wisconsin researchers discovered that participants who wore jeans to work walked almost 500 more steps throughout the day than those who dressed up. As if we needed another reason to look forward to casual Fridays!

 

Choose Whole-Grain Cereal Over Granola

 

"This seemingly-innocent food is almost always loaded with added sugar. In fact, most companies use synonyms or alternative words for plain old 'sugar' to disguise it. " Lisa Hayim, registered dietitian and founder of The Well Necessities tells us in 37 Worst Breakfast Habits for Your Waistline. And she's right: Choosing a cup of Kashi Indigo Morning Organic Corn Cereal over ¾ cup of Kashi Organic Promise Cranberry, Spelt and Flax Granola, will slash 160 calories off your breakfast!

Pick Red Fruits

 

Red fruits such as watermelon, Pink Lady apples, and plums have higher levels of nutrients called flavonoids—particularly anthocyanins, compounds that give red fruits their color, which have been shown to reduce fat-storage genes.

Buy a Reusable Water Bottle

 

Before you begin the habit of refilling your water bottle several times a day, make sure yours isn't laced with BPA. A Harvard study found that adults with the highest concentration of BPA in their urine had significantly larger waists and a 75 percent greater chance of being obese than those in the lowest quartile. No wonder why drinking out of plastic bottles is one of our 40 Bad Habits That Make You Fat! To avoid weight gain, make sure your bottle is BPA-free and be particularly wary of plastics that sport a #7 recycling symbol on them, which is an indicator that BPA may be present.

Make Grapefruit Your Go-To

 

In a study published in the Journal of Medicinal Food, researchers found that noshing on half a grapefruit before each meal helped participants lose a significant amount of weight in addition to improving insulin resistance.

2 years into the pandemic, what have we learned?

 

Before March 2020, many people saw pandemics as a thing of the past. Then came COVID-19. Scientists still do not know exactly where the virus that caused it — SARS-CoV-2 — came from, but it soon reached almost every country worldwide. Over 2 years, the virus has evolved, producing several variants. In this Special Feature, we look at the evolution of SARS-CoV-2 and ask what lessons scientists have learned.

Share on PinterestWhat have we learned in 2 years of COVID-19? Image credit: Dia Dipasupil/Getty Images.

In late 2019, there was a sudden increaseTrusted Source in pneumonia cases in central China. By January 7, scientists had identified and isolated a previously unknown coronavirus, now designated SARS-CoV-2.

On March 11, 2020, the World Health Organization (WHO)Trusted Source declared COVID-19 a pandemic.

Now, 2 years on, authorities have recorded more than 458 million cases of COVID-19, the disease resulting from SARS-CoV-2. The disease has also played a role in the deaths of more than 6 million people.

Stay informed with live updates on the current COVID-19 outbreak and visit our coronavirus hub for more advice on prevention and treatment.

However, the actual death toll may well be far higher than 6 million. According to a recent paper in The LancetTrusted Source, the actual death toll may be at least three times that.

The first cases

On December 29, 2019, experts linkedTrusted Source four cases of pneumonia of unknown etiologyTrusted Source to the Huanan Seafood Wholesale Market in Wuhan, central China.

On January 7, 2020, researchers isolated the causative agent, SARS-CoV-2, and on January 10, they sequenced its genome.

By January 2, 2020, doctors had confirmed that 41 peopleTrusted Source in a Wuhan hospital with severe respiratory illness had a SARS-CoV-2 infection. Of these individuals, 27 had had exposure to the seafood market.

We have to keep our body fit and healthy to face the various viruses coming regulary in different forms

Other human coronaviruses

Many coronaviruses exist, affecting both animals and people. Most cause infections with mild to moderate symptoms in the upper respiratory tract, such as colds.

In recent years, two coronaviruses — SARS-CoV and MERS-CoVTrusted Source — have caused more severe disease. SARS-CoV, which scientists identified in November 2002, was responsible for severe acute respiratory syndrome (SARS), which emerged in Asia. The Centers for Disease Control and Prevention (CDC)Trusted Source note that of the 8,096 people with a known SARS infection, 774 died. There have been no reported cases since 2004.

Scientists first identified Middle East Respiratory Syndrome (MERS), the disease that MERS-CoV-2 causes, in 2012 in Saudi Arabia. The mortality rate for MERS is high — of every 10 people with the infection, three or fourTrusted Source die. There continue to be occasional, localized outbreaks of this disease.

Both of these coronaviruses caused diseases with high fatality rates, but it was possible to contain the spread before they reached pandemic levels. So, were we ready for the next coronavirus?

The origins of SARS-CoV-2

Experts believe that SARSTrusted Source came from bats and that MERSTrusted Source crossed over to people from camels. However, for SARS-CoV-2, researchers have not all agreed on any of the many existing theories.

At first, people thought that SARS-CoV-2 might have come directly from batsTrusted Source. Scientists discounted that theory, though, as the spike protein on SARS-CoV-2 is very different from that on the coronaviruses present in bats.

Now, researchers think it is likely that the virus originated in bats but had an intermediate host between bats and people. A recent study — which has not yet undergone peer review — suggests that live mammals for sale at the Huanan Seafood Wholesale Market in Wuhan, the epicenter of early cases, might have been the intermediate host.

Another recent study — also yet to undergo peer review — that analyzed the evolution of SARS-CoV-2 suggests that “SARS-CoV-2 emergence likely resulted from multiple zoonotic events.” The researchers do not suggest what the intermediate animal hosts might be.

Alternatively, did SARS-CoV-2 escape from a laboratory in Wuhan, as some media outletsTrusted Source have suggested? The WHOTrusted Source has dismissed this theory as “extremely unlikely.”

So, there is still uncertainty about the origins of SARS-CoV-2. And this may be due, in some measure, to a lack of international cooperation, as Prof. Jonathan Stoye, a virologist at the Francis Crick Institute in London, United Kingdom, told Medical News Today.

In his opinion, “one mistake was to start pointing fingers at China and blaming them for the origin of this virus. I think that, naturally, led to pushback from the Chinese [authorities].”

He added: “I absolutely believe in natural origins [of SARS-CoV-2], but the Chinese [authorities] could have made things easier if they’d opened up their books straightaway. They weren’t going to do that when they were being accused of being responsible [for the virus].”

The rise of variants

For almost a year, the original Wuhan variant of SARS-CoV-2 moved across the globe. Then, in late 2020, the number of COVID-19 cases increased rapidly in South East England, in the United Kingdom.

Researchers discovered that a new variant, which was 50% more transmissibleTrusted Source than the original and had 17 unique mutationsTrusted Source, was responsible. In December 2020, the WHO designated it B.1.1.7, or the Alpha variant.

Scientists have since identified many other variants, but the WHO has only designated five as variants of concern (VOC)Trusted Source. The VOCs and the location of their initial identification areTrusted Source:

• Alpha (B.1.1.7): The U.K., September 2020
• Beta (B.1.351): South Africa, October 2020
• Gamma (P.1): Brazil, December 2020
• Delta (B.1.617.2): India, October 2020
• Omicron (B.1.1.529): Multiple countries, November 2021

Each variant has different features. Some variants are more transmissible than others, and some are more virulent. It is these features that have caused the multiple waves of COVID-19.

“The regular and rapid emergence of new variants in the past 2 years have made the course of the pandemic very unpredictable.”

– Dr. Arturo Casadevall, distinguished professor and chair of molecular microbiology and immunology and infectious diseases at the Johns Hopkins Bloomberg School of Public Health in Baltimore

What causes variants?

Viruses mutateTrusted Source all the time. Each time they replicate, which they do frequently, their genetic material is copied. A mutation happens when part of the genetic material is copied incorrectly.

In a coronavirus, the genetic material is ribonucleic acid (RNA). An enzyme called RNA polymerase controls the replication, and it often makes errors. Most mutations create a virus that cannot replicate and spread among people. However, some mutations lead to a virus that can replicate: a variant.

A mutation might give the virus a selective advantage, such as better transmissibility or greater virulence. If it is more transmissible, the variant may spread faster and outcompete previous variants. This is what happened with the Alpha, Delta, and Omicron variants of the coronavirus.

Some situations give viruses more opportunities to mutate, as Dr. Christopher Coleman, assistant professor of infection immunology at the University of Nottingham, U.K., explained to MNT:

“Viruses naturally mutate as they replicate, so in an immunocompromised host where the virus replicates more easily, there will be a correspondingly increased number of mutations.”

Omicron has more than 50 mutationsTrusted Source, of which some 30Trusted Source are in the spike protein that the virus uses to gain entry to host cells. One theory suggests that it may have evolved in people with HIV, a virus that suppresses the immune system.

Hosts and mutations

Moving between host species also increases the mutation rate. Dr. Coleman added that the “[i]nfection of animals by humans will mean the virus then adapts to a new host, which involves mutations.”

Domestic animals, such as cats, dogs, and ferrets, have had SARS-CoV-2 infections. The CDCTrusted Source notes that on one mink farm in Michigan, several animals contracted the virus, which then passed back to workers. On testing, the viral samples from the workers contained several mink-related mutations.

“You are getting evolution occurring from different starting points. Whether they are occurring through immunosuppressed or immunocompromised patients, or whether they are happening through animals, or how, I don’t know that we know, and I don’t know that we will ever really know.”

— Prof. Jonathan Stoye

Vaccines

Decades of research into coronaviruses led to the rapid development of vaccines, many of them using new technologies. These have been incredibly effectiveTrusted Source in reducing the impact of COVID-19 and allowing society to regain some measure of normality.

But, as Prof. Stoye explained, “[i]n retrospect, we have been ‘lucky’ that it has been possible to make a vaccine against this particular virus, whereas for things like HIV […], we still don’t have vaccines.”

However, vaccines designed against one variant might be ineffective against another.

“The evolution of SARS-CoV-2 variants upended many optimistic predictions made when the vaccines were rolled out in 2020.”

— Dr. Arturo Casadevall

Despite the evolution of variants, vaccines still guard against severe COVID-19, particularly in those who have received multiple vaccinations.

Despite suggestions that vaccines might even drive the evolution of new vaccine-resistant variants, this does not seem to be the case, as a recent report states: “Given the emergence of immunity-evading variants even before vaccines were broadly deployed, it is hard to implicate vaccines or vaccine deployment strategies as the major drivers of immune evasion.”

Prof. Stoye feels that vaccines will continue to be important. “I suspect we will have to have yearly boosters of the vaccine, at least for the foreseeable future,” he said.

And he expressed a hope that research might create more powerful vaccines:

“It would be very nice if scientists could establish a pan-coronavirus vaccine that worked against multiple viruses. That has to be one of the hopes of the future — that you will have a method of vaccination that will protect you against various viruses.”

The end of the pandemic?

After 2 years, people are becoming tired of restrictions, feeling that the pandemic should surely be over. However, Prof. Stoye is one of many experts expressing concern that governments are removing COVID-19 testing and control measures too early.

“One of the things I’m frightened about is that we will, in fact, lose our ability to follow these processes as we stop testing and sequencing so much. […] As we test less, as we sequence less, we will lose that ability to recognize new variants in real time,” he told us.

Global lessons for the future

“These things will come again. We need to realize that, and we need to have a response ready quickly. I think we need to be able to recognize very rapidly the appearance of new diseases — this comes back to geopolitics.”

— Prof. Jonathan Stoye

This is not the first pandemic, and it is unlikely to be the last. Some aspects have been well-handled, while others have not, and the geopolitical debates will continue for years. At least vaccines are continuing to protect against severe illness and death from all variants.

Possibly the most important lesson is that it is crucial to address future disease outbreaks globally. Although people in high income countries have had ready access to vaccines and boosters, many African countries have yet to vaccinate even 10% of their population due to inequitable vaccine distribution.

The lack of widespread vaccination can also contribute to the development of new variants.

Prof. Stoye stressed the importance of global cooperation in countering pandemics:

“The global aspects of this are the interesting and important ones. Whether those lessons will be learned, I don’t know. […] I would hate to think that, suppose in 2 or 3 years down the track, we are living comfortably with this virus, and SARS-3 comes along or HIV5, and we have forgotten all the lessons we have learned. It’s trying to retain that memory that is the important lesson.”

Source :  Medical News Today