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Healthy Eating

Healthy diet can reduce depressive symptoms – Healio



Joseph Firth

Dietary interventions can significantly reduce depressive symptoms, according to results from a systematic review and meta-analysis published in Psychosomatic Medicine.

“Many recent large-scale analyses have examined how exercise can benefit mental health, and yet none have looked at the overall evidence for using dietary improvement to improve mental health — even though diet is obviously a very important aspect of a healthy lifestyle separate to exercise,” Joseph Firth, PhD, of the NICM Health Research Institute, Western Sydney University, Australia, and the psychology and mental health division, University of Manchester, U.K., told Healio Psychiatry.

The researchers conducted a systematic review of online databases for all randomized controlled trials of dietary interventions reporting changes in depressive and/or anxiety symptoms in clinical and nonclinical populations. Then, they performed random-effects meta-analyses to determine the effects of dietary interventions vs. control conditions on these symptoms.

Overall, 16 studies with outcome data for 45,826 participants were included in the analyses, 15 of which examined patients with nonclinical depression.

The results showed that dietary interventions significantly eased depressive symptoms compared with control conditions, with a small pooled effect (g = 0.275; 95% CI, 0.1-0.45). Heterogeneity was significant across the study data (I² = 89.4%).

Food high in fiber 

Dietary interventions can significantly reduce depressive symptoms, according to results from a systematic review and meta-analysis.

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The investigators observed similar effects when assessing high-quality trials (g = 0.321; 95% CI, 0.12-0.53), and when compared with inactive (g = 0.308; 95% CI, 0.02-0.6) and active controls (g = 0.174; 95% CI, 0.01-0.34). However, they found dietary interventions did not influence anxiety (g = 0.1; 95% CI, – 0.04-0.24).

Analysis of the one study that used a clinically depressed sample (n = 67) revealed a significantly greater decrease in depressive symptoms from a 12-week modified Mediterranean diet intervention when compared with “social support,” according to the results.

In addition, studies with only female samples showed significantly greater benefits in depressive and anxiety symptoms from dietary interventions.

“The take-home message from our findings would be that all types of healthy diets seemed to have similar effects on mental health — this includes weight loss diets for obese individuals, or nutrient-boosting diets aimed at increasing health food intake — with no significant differences between the different diet types,” Firth told Healio Psychiatry.

“To me, this would suggest that just making simple changes (like reducing takeaways and junk food and increasing intake of vegetables) seem sufficient for boosting mood,” he continued. “Any extreme diets are probably completely unnecessary for the average individual.”

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Brendon Stubbs

Furthermore, these findings add to mounting evidence that supports lifestyle interventions for boosting mood, Brendon Stubbs, PhD, of the Institute of Psychiatry, Psychology & Neuroscience at King’s College London, said in the press release.

“Specifically, our results within this study found that when dietary interventions were combined with exercise, a greater improvement in depressive symptoms was experienced by people,” Stubbs said. “Taken together, our data really highlight the central role of eating a healthier diet and taking regular exercise to act as a viable treatment to help people with low mood.” – by Savannah Demko

Disclosures: Firth reports support from a Blackmores Institute Fellowship. Stubbs reports support from the Health Education England and the National Institute for Health Research HEE/NIHR ICA Program Clinical Lectureship.

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Healthy Eating

Humami Conscious Nutrition Innovative Healthy Food Project in Yucatán – The Yucatan Times




Humami Alimentación Consciente

Humami is a Mexican company created by women who believe that conscious feeding is more than preparing healthy food.

For us, conscious feeding concerns the relationship with food in all its aspects: where and how we obtain it, time of preparation, care in ingredient combination, the attitude we adopt when eating, etc.  Food is one of the main pillars of our life, our culture and our idiosyncrasy. Around food we weave our social ties and, therefore, keep a close relationship with politics, economy and health.

Humami has a clear objective: to feed the people of the Yucatan “properly”. That means to know the origin of the food we consume, in order to have the guarantee that it is free of toxic agrochemicals, which are detrimental to its nutritional value and, furthermore, significantly harmful to people’s health. And, on the other hand, we also look for food that is not part of the ecological and social exploitation, because every aspect influences the final quality of the product.

The Humami initiative started 5 years ago and, soon, we realized that the options were, generally, very limited and too expensive. So we went to the countryside, to meet the farmers and producers, and we discovered an exciting universe.

We started weaving networks with a group of small producers, which are respectful of the ecosystem and the biorhythms of nature, which aspire to a different relationship with Earth and the people: a greater balance, a better sustainability, that also means dignified human labor conditions as well as an equal and fair price policy.

As time went by, Humami evolved, traveling throughout Mexico, we found more organizations and cooperatives with which we started collaborating and sharing the ethical, social and ecological value that we place on food.

In modern societies we ​​have become accustomed to obtain everything fast, 24/7, all year round; and, as a consequence, now we have food poisoned with agrochemicals and artificial fertilizers, and worst of all, our “modern” food doesn’t have any nutrients.

Fruits and vegetables that can be found in every supermarket, anytime of the year, simply lack nutrients. Maybe we are not conscious, but as consumers we have enormous power of influence over the production systems. And responsible consumption entails responsible production, more adjusted to our real needs, concerned about the local economy, sensitive to ancestral practices, ecological conservation and social equality.

Besides, producers would receive a fair price for their products and their work, without haggling, exploitation, or middle men making a huge profit out of the farmer’s hard work. Most importantly, consumers could have the guarantee that they are obtaining healthy, nutritious and fresh food.

Humami is ultimately the dream of two women who believe that healthy eating is an act of love towards ourselves and towards everything that surrounds us. That is Humami: to care for others, to care for our Earth and to care for the food we eat.

Because we know that, undoubtedly, a good food will always contribute to improve our physical, mental and spiritual well-being, all the food products we distribute are chosen for its high quality and have different types of certifications: Organic, Kosher, Dana A.C., among others, like our Olive Oil that is endorsed by the Council of Native Peoples of Mexico City.

All our food products are ecological, fertilized with natural compost free of pesticides and chemical fertilizers.

These are some of the bulk foods we have available:

  • Superfoods: chia, cocoa, quinoa, flaxseed, ramón flour, turmeric and ginger
  • Grains and cereals: Brown rice, black beans, pink beans, chickpeas, beans, ibes , lentil, soy.
  • Seeds and nuts: Almond, peanut, sesame, walnut, pumpkin seed, sunflower seed, mix of nuts and seeds.
  • Dressings: extra virgin olive oil cold pressed, tahini.
  • Other delicacies: chocolate, cinnamon, oats, amaranth, melipona honey, raisins, whole-grain sugar, salt grain, pepper.
  • Fruits & vegetables: tubers, rhizomes, aromatic herbs and more.

To contact Humami or to place an order go to

They deliver Monday thru Friday from 9:00 a.m. to 6:00 p.m.

* Vegetables orders on Mondays



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Healthy Eating

Healthy eating habits for diabetic patients – Times of Oman




Healthy eating plays a key role in making our life energetic and healthy. Especially in case of diabetic patients, balanced diet is a necessary part for maintaining blood glucose level. By preparing a properly planned diabetic diet, this chronic disease can be well managed. Inclusion of food intake with rich protein concentration is preferred than food with rich carbohydrate concentration.

Healthy eating does not emphasise on consuming a large quantity of food. Acquiring the needed quantity of food is the core principle behind healthy eating. Desserts, candy, and other sugar beverages are some of the restricted food intakes for a diabetic patient.

Over inclusion of high caloric food items increases blood sugar level and retards the metabolic rate of the body. So try to take sugar free food items other than sugary products. Preplanned diabetic diet helps to a great extend in maintaining a healthier life. Keep note of diabetic diet for each day or for a week in advance for good result. Try to avoid the regular intake of fast food from restaurants.

Make sure to include a good proportion of vegetables like beans and fruits in diet which will promote a balanced blood glucose level. Fresh vegetable juice can be preferred over fruit juice due to its low sugar concentration. Studies say that it is better to prefer whole grain products in diet than processed grain products.

Try to avoid fried and oily food products in diet. Over consumption of fried chicken and beef products creates accumulation of fatty acids in body. Try to choose boiled meat instead of consuming fried meat products.

Obesity reduces sugar metabolic rate of the body and increases the blood sugar level. Inclusion of fish in meals is preferred over beef since it consists of only less amount of fat. Consume food items with low saturated fats so as to reduce the cholesterol level in the body. Over intake of high caloric value diary products like ice creams and yoghurt welcomes diabetes in life.

Now let’s find answers for some questions like how much to eat and what to eat? Actually the answer for these questions depends on our meal plan. Meal plan helps in avoiding unhealthy food consumption.

Foods with rich fibre rich concentration is considered as an ideal food item for diabetic patients. Many doctors advice in including oats in diabetic diet which is a low fat food product. Avoid skipping of regular meals which may induce hypoglycemia or low blood sugar level. Consumption of rice, wheat and potato increases blood sugar level slowly where as consumption of table sugar induces a rapid rise in blood sugar level. This phenomenon can be expressed in terms of glycaemic index value.

Diabetic patients are advised to take food items with low glycaemic index than those with high glycaemic index. Groundnuts, soybeans, lentils and kidney beans are some of the examples of food items with low glycaemic index. If there is any doubt in planning your meal, never hesitate to consult a dietitian. Planning meals according to diabetic food pyramid is very important for a diabetic patient. Over consumption of junk foods like burgers and soft drinks make blood sugar level to go high. Healthy eating with healthier lifestyle keeps diabetes under control.

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Health Take-Away: Simplifying the search for a heart-healthy diet – Berkshire Eagle




By Marcie Fredenburg

A quick Google search of “heart-healthy diet” instantly unleashes millions of results, a dizzying array of do’s and don’ts, multi-colored pyramids and sometimes conflicting advice on how to nourish your way to a healthier heart. It’s all at once encouraging and discouraging — plenty of detailed information, but way more than anyone could possibly digest and put into action on their own.

As a registered dietitian who confers every day with cardiovascular patients, I’ve seen that dazed and confused look in the eyes of many, and I’ve made it my mission to simplify the search for heart-healthy eating solutions. Eating right is the single most important thing you can do to stay heathy. Regular physical activity is a close, hand-in-hand second, but what you eat truly defines your health. Healthy food choices can reduce your risk of heart disease, heart attack and stroke, as well as risk factors like high blood pressure, high cholesterol, obesity and type 2 diabetes.

How do you cut through the clutter to find the right diet for you? What follows is a handful of get-started suggestions for narrowing your search.

– Let fruits and vegetables dominate your plate.

Before you even land on a specific diet, get started with the basics. Fill half your plate with vegetables. Fill another quarter plate with whole grains and the last quarter with a lean protein, perhaps one that’s plant-based. Enjoy colorful fresh fruit for dessert. A closer internet search of the DASH and Mediterranean diets will give you more ideas on these plate portions.

– Minimize meats, feast on fish.

Shifting to heart-healthy proteins, especially fish, can help reduce risk factors of heart disease. If you eat poultry, it should be skinless. Red meats and pork should be lean, trimmed of fat and used sparingly. The American Heart Association encourages us to eat at least two servings a week of baked or grilled, preferably oily, fish like tuna and salmon, which are high in omega 3 acids.


– Go for grains that are whole.

Studies have shown that higher consumption of whole grains helps protect us against heart disease. Unlike refined or processed grains, such as white rice and flour, which remove fiber and other nutrients, whole grains include all the nutrient-packed parts of the original. Fiber is important for healthy bowel function and soluble fiber helps lower cholesterol and blood sugar.

– Beware the trio of sugar, salt and fat.

Those are three main ingredients processed food manufacturers (and even home cooks) use to make food taste tastier, even if it’s not always healthy. One of the tricks of the trade is to lower one ingredient — let’s say the fat content — call it “low-fat,” then increase the sugar and/or salt content to please the palate. On their own, and especially together, sugar, salt and trans fats can be bad for your health, triggering many of the risk factors associated with heart disease. Reduce your intake of processed and restaurant foods, which account for the bulk of those ingredients in our diets, and use them sparingly at home.

– Go for the healthy fats.

Avoid trans fats and limit saturated fats. As an alternative to red meat, choose plant-based proteins such as nuts, seeds and legumes. Choose olive oil instead of butter or coconut oil. Read ingredient list for trans-fat content and avoid foods with hydrogenated fat.

– Get professional nutrition counseling.

Making healthy choices is the first step for most people. Those with risk factors for heart disease (high cholesterol, high blood pressure or diabetes) might benefit from nutrition counseling. It’s covered by most insurers.

Marcie Fredenburg, R.D., L.D.N., is a registered dietitian with the Cardiac and Pulmonary Rehabilitation Center at Berkshire Medical Center.

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