Dow Jones Factiva

What if I told you there was a miracle pill that could drastically improve your health and the length of your life?

What's more, this life-saver is cheap, readily available and comes with no debilitating side-effects. It's been rigorously tested (including by a Nobel Prize-winning scientist) and almost every doctor in the world should be ready to attest to just how extraordinarily effective it is.

It could slash your risk of developing diabetes by 90 per cent, reduce the likelihood of a heart attack by 80 per cent, halve your chance of having a stroke — and reduce your overall cancer risk by more than a third.

If I told you all this, you would, of course, be hounding me for a prescription.

Well, today, I'm offering it to you on a plate. Quite literally.

I have dedicated my career as a doctor at some of America's top medical institutions to the study of evidence-based links between disease and nutrition — and now I have come up with a diet plan that is truly a 'miracle pill' for illness.

A team of researchers and volunteers last year helped me dig through 24,000 papers published on the subject. And the results have been quite astounding.

It's now clear, for example, that the vast majority of premature deaths could be  prevented.

Many people assume the diseases that kill us are pre-programmed into our genes, but in fact, for most of us, our genes usually account for only 10 to 20 per cent of risk.

And the other 80 to 90 per cent? It comes from our lifestyles.

According to the Global Burden of Disease Study — the most comprehensive study of disease risk factors to date — the number-one cause of death and disability in the UK is the British diet.

In an analysis of the lifestyles of 35,000 adults, their diets were scored from zero to five to see if they met a bare minimum of healthy-eating targets — which included fruit, vegetables and whole grains.

How many people do you think scored even four out of five? About 1 per cent.

But you can change this — if you know how.

I have worked for years to identify the perfect combination of foods and nutrients to maximise our protection against disease, and have created a simple dietary prescription — my Daily Dozen — which anyone can take to reduce dramatically their risk of dying.

It has been expertly refined and calibrated to take into account the very latest scientific findings, and to maximise the benefits of the most important health-giving plant nutrients.

Tick off the 12  items on my list (shown on page 46) every day and you can be confident you are doing the utmost to protect yourself against the ravages of disease.

A plant-based diet may help prevent, treat, or even reverse each of the three leading causes of death in the UK today: heart disease, dementia and Alzheimer's, and stroke.

Today, I will explain this vital revelation and introduce the concept of my Daily Dozen — your simple and concise blueprint for a new, healthy future.

Turn to the mouthwatering recipes in the centre pages of today's Weekend magazine to get  started on your new, life-lengthening plan immediately.

And every day next week in the Daily Mail, a special four-page pullout will be dedicated to the powerful foods and nutrients known to protect against specific conditions.

On Monday it's heart disease; Tuesday dementia; Wednesday cancer; Thursday diabetes; and Friday lung disease.

Packed with delicious meal ideas and healthy food swaps, they are magazines that anyone who cares about their health cannot afford to miss.

WHY A PLANT-BASED DIET REALLY WORKS

Let's talk a little more about ageing — and the Nobel Prize-winning research on which my diet is based.

In each of your body's cells you have tiny strands of DNA coiled into chromosomes.

At the tip of each chromosome there's a small cap called a telomere, which stops your DNA from unravelling and fraying — like the plastic tip on the end of your shoelaces.

As you age, however, the telomere starts to flake away — when it's completely gone, your cells can die.

Some people like to think of telomeres as life 'fuses': they can start shortening as soon as you're born — and when they're gone, you're gone. So what would you have to do if you wanted to prevent this telomere cap from burning away?

Well, smoking cigarettes is associated with tripling the rate of telomere loss, so the first step is obvious.

But the food you eat every day may also have an impact on how fast you lose them.

Consuming fruits, vegetables and other antioxidant-rich foods has been associated with longer, protective telomeres.

By contrast, consuming refined grains, fizzy drinks, meat (including fish) and dairy has been linked to shortened telomeres.

What if you ate a diet composed solely of plant foods and avoided processed and animal foods — could cellular ageing be slowed?

The answer was discovered by pioneering researcher Dr Dean Ornish and Dr Elizabeth Blackburn, who was awarded the 2009 Nobel Prize in Medicine for her discovery of telomerase — an enzyme that was found to help repair telomeres.

Dr Ornish and Dr Blackburn established that just three months on a whole-food, plant-based diet, coupled with exercise, could significantly boost telomerase — the only intervention that had been shown to do so.

What's more, a five-year follow-up study found that while the telomeres of those in a control group who did not change their lifestyles predictably shrank with age, the telomeres of those who had changed their lifestyles had actually grown.

Five years later, their telomeres were even longer on average than when they started — suggesting not only that a healthy lifestyle can boost telomerase enzyme activity, but that it can reverse cellular ageing, too. It's a medical miracle. And now it couldn't be easier to do, thanks to my Daily Dozen.

MY DAILY DOZEN PRESCRIPTION

My Daily Dozen prescription is the culmination of a medical career dedicated to the ongoing study of the disease-fighting power of plants.

I have been inspired throughout my research by my grandmother, who was told, at 65, that her life was over.

Diagnosed with end-stage heart disease, she'd already had so many bypass operations that the surgeons had run out of options. Her doctors told her there was nothing else they could do, and she was sent home in a wheelchair to die.

But as she sat slumped in front of the TV, she spotted a programme about nutritionist Nathan Pritikin, who was an early pioneer in reversing heart disease through eating a plant-based diet.

She contacted him, became one of his first patients and, within weeks, was not only out of her wheelchair, but walking ten miles a day.

My grandmother went on to live 31 happy, healthy years beyond that original death sentence.

It was her miraculous recovery that inspired me to go to medical school and later to study nutrition.

The one unifying 'magic bullet' which has been shown time and again to help prevent, arrest or even reverse each of the major killers — heart disease, dementia and stroke — is a plant-based diet.

Studies show that even if you're born with high-risk genes — which might mean members of your family are struck by the same debilitating and life-limiting conditions — you can regain control of your medical destiny.

Being healthy, protecting yourself against disease and striving to live longer doesn't mean you can never eat steak again. It matters less what you have on special occasions and more the food choices you make day to day.

My prescription for if, or when, you do enjoy a steak is to accompany it with a large side order of broccoli (which has been shown to help negate the cancer-causing effects of meat) and perhaps have berries or other fruit for dessert.

The best available balance of evidence suggests that the healthiest diet is one that minimises the intake of meat, eggs,  dairy and processed junk, and maximises the consumption of fruit, vegetables, legumes (beans, split peas, chickpeas and lentils), whole grains, nuts and seeds, mushrooms and herbs and spices — real food that grows from the ground.

Those are the healthiest choices, and  that message forms the basis of my Daily Dozen.

I'm sure you'll notice that the recipes in today's Weekend magazine, and packed into the pullouts all next week, are vegetarian, but you might be relieved to hear that you can enjoy the benefits of a plant-based diet without having to adopt a strict vegetarian or vegan lifestyle.

Be reassured that on my plan, nothing is banned and it really doesn't matter what you eat on birthdays, holidays or special occasions.

If you stick to my Daily Dozen most of the time, the protective health benefits will accumulate nicely.

* Adapted by LOUISE ATKINSON from How Not To Die by Michael Greger with Gene Stone, published by Pan, priced £9.99. To order a copy for £6.99, visit mailshop.co.uk/books or call 0844 571 0640. P&P is free on orders over £15. Offer valid until February 17.

FORGET FIVE-A-DAY, YOU NEED...YOUR DAILY DOZEN

To maximise the health benefits of the plant foods I recommend, aim to eat a dozen of these items every day. Use this checklist as a reminder to try to consume a variety of the healthiest possible foods. Cut out and stick it to your fridge, then tick off the items each day you get your full serving — and try out the delicious recipes all next week to boost your fruit and vegetable portions. This list is also available as a free phone app.

1. Beans/legumes /pulses Eat three servings (One serving is 60g hummus or bean dip, or 130g cooked beans, lentils, tofu, tempeh, etc)

Legumes are loaded with protein, iron and zinc, but also have fibre, folate and potassium — and your very important friendly gut bacteria love them. Studies show beans and lentils offer protection against cancer, diabetes, stroke and depression; while legumes can lower blood pressure, blood sugars and cholesterol.

2. Berries one serving (That's 60g fresh/frozen or 40g dried strawberries, blackberries, blueberries, cherries, kumquats, goji berries, grapes and raisins)

Berries are singled out as the healthiest fruit, packed with antioxidants (they contain 50 times more than animal-based foods), and their powerful plant nutrients offer potential protection against cancer, boost the immune system and guard the liver and brain, reducing your risk of cardiovascular disease.

3. Other fruit three servings (One portion is a medium-sized orange, apple, banana, etc, or 120g fruit salad or 40g dried fruit)

Packed with disease-fighting antioxidants and powerful polyphenol phytonutrients, fruit should form an essential part of your daily diet.

4. Cruciferous vegetables one serving (That's 30g to 80g broccoli, cabbage, kale, Brussels sprouts, etc)

The broccoli family contains a powerful plant compound called sulforaphane, which can prevent DNA damage and cancer spread, help fight pathogens, prevent lymphoma, boost liver detox enzymes, target breast cancer stem cells and reduce the risk of prostate cancer progression. The veg also help to protect the brain and eyesight and works to reduce inflammation and manage type 2 diabetes.

5. Greens two servings (One portion is 60g spinach, lettuce, leaves, including fresh herbs)

The healthiest foods on the planet, leafy greens offer the most nutrition per calorie. They can provide protection against major chronic diseases, including a 20 per cent reduction in risk for both heart attacks and strokes.

6. Other vegetables two servings (One is 50g beetroot, peppers, carrots, or 7g dried mushrooms)

Fill half your plate with vegetables (roots and shoots). Variety is key, because different phytonutrients in different parts of any vegetable have different clinical effects.

7. Flaxseeds /linseeds one serving (Just 1 tbsp ground seeds)

Lignans and omega-3 fatty acids mean these little seeds help lower blood pressure better than exercise can. They fight against breast and prostate cancer as well as helping to control cholesterol and blood sugar levels, reducing inflammation and treating constipation.

8. Nuts and seeds one serving (A handful/30g almonds, cashews, Brazil nuts, or pumpkin, sesame or sunflower seeds, or 2 tbsp nut butter)

Nut-eaters live longer and suffer fewer deaths from cancer, heart disease and lung problems — eating one portion daily could cut your stroke risk in half.

9. Herbs and spices one serving

(Around ¼ tsp turmeric along with other spices and herbs)

The curcumin in turmeric helps prevent and treat lung disease, brain diseases and a variety of cancers. It can speed up recovery after surgery, and ease arthritis and other inflammatory conditions. Other spices are equally as powerful — they make food taste better and are better for you.

10. Wholegrains three servings (One portion is 100g cooked oats, brown rice, pasta or 50g wholemeal bread)

Health authorities recommend eating at least three servings of wholegrains a day — huge studies show that this will help you live longer and will reduce your risk of heart disease, type 2 diabetes, obesity and stroke.

11. Drinks five glasses (Water, teas, coffee, etc)

We need water for optimum health and few of us drink enough of it. Even mild dehydration is linked to falls and fractures, heart disease, lung disorders, kidney problems, bladder and colon cancer, and decreased immune function.

12. Exercise 90 minutes moderate or 40 minutes vigorous

(This can be split over the day)

Although any exercise or activity is better than none, and standing is better than sitting, a 60-minute daily walk could reduce your risk of mortality by 24 per cent — and 90 minutes is even better.

If this seems challenging, consider that a peanut butter and banana sandwich (on wholemeal bread) ticks a few boxes, as does a big mixed salad, but sprinkle on flaxseeds, add a handful of goji berries and enjoy it with a glass of water and fruit for dessert and you could wipe out nearly half of your Daily Dozen in a single meal.

Aim to build your new, healthy way of life slowly: use the Daily Dozen as inspiration to experiment with new foods,  add more vegetables to your diet to crowd out some of the less healthy choices and, when you can, introduce one of my tempting recipes to your regular cooking repertoire.

First, think of three meals you enjoy that are largely plant-based, check your Daily Dozen grid, then tweak — have you tried wholegrain pasta? Quinoa? Brown rice? Can you serve them with a handful of vegetables? Or two?

Add a can of beans to your chilli, and next time you cook it, try two different kinds. Then it'll be just a small step to trying one of my delicious bean-only chilli recipes. The most important thing to focus on is long-term sustainability of a healthy diet. Don't get bogged down worrying about what you ate in your childhood, or through your 20s or even 30s. What you eat for the next few decades is what counts now.

Proceed at whatever pace works best for you, and don't fret if you fall off the wagon occasionally. If you do eat poorly one day, simply aim to eat better the next day.

The good news is, as you eat more healthily, you'll find your palate changes. Our tastebuds constantly adapt from one minute to the next, which is why orange juice might taste deliciously sweet on its own, but unpleasantly bitter if you've just eaten a sugary snack.

But over the following days and weeks, you'll notice that the more healthy food you eat, the more delicious your new, plant-based diet will start to taste.

Remember that every time you choose to eat a healthy food (and tick off another one on your Daily Dozen chart), you are potentially displacing an unhealthy food.

© Daily Mail

Six new paperbacks to check out this week.

ONGOINGNESS: The End of a Diary [https://www.nytimes.com/2015/05/24/books/review/essays.html], by Sarah Manguso. (Graywolf, $14.) Out of a desire to record every detail of her life, Manguso, a poet, began keeping a journal over 25 years ago — and was so prolific that her entries reached about 800,000 words. In this slim volume, she reflects on the project and her efforts to guard against forgetting, death and “that great and ongoing blank.”

THE ARRANGEMENT, by Sarah Dunn. (Back Bay/Little, Brown, $15.99.) Owen and Lucy have fled New York City for the Hudson Valley, settling in a 200-year-old house and stocking the coop with chickens. But paradise has its downsides, and the couple rock their upstate idyll by trying out an open marriage. What begins as an affair with a man in the city develops into love, and Lucy confronts an old question: whether passion or stability will win out.

RUMI’S SECRET: The Life of the Sufi Poet of Love [https://www.nytimes.com/2017/01/20/books/review/rumi-brad-gooch.html], by Brad Gooch. (Harper Perennial, $17.99.) Few figures have had the same resonance and enduring popularity as Jalal al-Din Mohammad Rumi, the 13th-century Muslim mystic who has been a muse for everyone from Madonna to budding Pinterest spiritualists. Gooch investigates Rumi’s life and theology, with a focus on his life-changing, and creatively rich, relationship with the mystic Shams.

Snowblind, by Ragnar Jonasson. Translated by Quentin Bates. (Minotaur/Thomas Dunne, $9.99.) It’s 2008 and Ari Thor Arason, a recent police academy graduate in a remote Icelandic village, is investigating the death of a local author. “This classically crafted whodunit holds up nicely,” our reviewer, Marilyn Stasio, wrote. “But Jonasson’s true gift is for describing the daunting beauty of the fierce setting, lashed by blinding snowstorms that smother the village in 'a thick, white darkness’ that is strangely comforting.”

I CONTAIN MULTITUDES: The Microbes Within Us and a Grander View of Life [https://www.nytimes.com/2016/08/21/books/review/i-contain-multitudes-ed-yong.html], by Ed Yong. (Ecco/HarperCollins, $15.99.) Yong, a British science journalist, investigates the vivid, all-encompassing realm of our microbiome — the essential microscopic organisms that help bolster our health and work in concert with our bodies to shape how they work. (By a recent estimate, only half the human body is made up of human cells.)

A HORSE WALKS INTO A BAR[https://www.nytimes.com/2017/02/27/books/review/horse-walks-into-a-bar-david-grossman-.html] , by David Grossman. Translated by Jessica Cohen. (Vintage, $15.95.) In the basement of an Israeli comedy club, Dovaleh G’s routine quickly veers into tales of his tormented childhood. Grossman’s novel won the Man Booker International Prize in 2017. Our reviewer, Gary Shteyngart, called it a “magnificently comic and sucker-punch-tragic excursion into brilliance.”

Follow New York Times Books on Facebook [https://www.facebook.com/nytbooks/] and Twitter (@nytimesbooks) [https://twitter.com/nytimesbooks] , sign up for our newsletter [https://www.nytimes.com/newsletters/books-review] , and sync your calendar with curated literary events [https://www.nytimes.com/interactive/2017/books/books-calendar.html] .

When plastic touches coral, the likelihood of disease increases from four to 89 per cent

Coral reefs[https://www.mirror.co.uk/all-about/great-barrier-reef]are already under the threat of bleaching, but it seems thatplastic[https://www.mirror.co.uk/all-about/plastic-bags]in our oceans is also having a damaging effect on the animals.

A worrying new study by researchers fromCornell University[https://www.mirror.co.uk/all-about/cornell-university]has revealed that plasticpollution[https://www.mirror.co.uk/all-about/pollution]is killing coral reefs by increasing the risk of infecting them with diseases.

Dr Joleah Lamb, lead author of the study, said: “Plastics make ideal vessels for colonizing microscopic organisms that could trigger disease if they come into contact with corals.

”Plastic items - commonly made of polypropylene, such as bottle caps and toothbrushes - have been shown to become heavily inhabited by bacteria.

Post out your POO and this health tech company will analyse your risk of certain diseases[https://www.mirror.co.uk/science/post-out-your-poo-health-11916627]

“This is associated with the globally devastating group of coral diseases known as white syndromes.”

When plastic touches coral, the likelihood of disease increases from four to 89 per cent, according to the researchers.

Bacterial pathogens are able to travel on board the plastics, which can disturb coral’s delicate tissue and microbiome.

Human jawbone dating back 200,000 YEARS is found in Israel - suggesting our species left Africa 50,000 years earlier than thought[https://www.mirror.co.uk/science/human-jawbone-dating-back-200000-11914718]

Dr Lamb explained: “What's troubling about coral disease is that once the coral tissue loss occurs, it's not coming back. It’s like getting gangrene on your foot and there is nothing you can do to stop it from affecting your whole body.”

In the study, the researchers surveyed 159 coral reefs in Indonesia, Australia, Myanmar and Thailand.

In each reef, the number of plastic items varied from 0.4 items per 100 square metres in Australia, to 25.6 items per 100 square metres in Indonesia.

These aphrodisiac foods could help to boost your sex drive if you're planning a hot and steamy Valentine's Day meal[https://www.mirror.co.uk/science/aphrodisiac-foods-could-help-boost-11913633]

3D-printed coral reefs could help marine crisis

The researchers predict that there are currently about 11. billion plastic items in reefs across the Asia Pacific, and that by 2025, these reefs will contain around 15.7 billion plastic items.

This could lead to severe disease in reefs - including black band diseases and skeletal eroding band disease.

Professor Drew Harvell, a senior author of the study, said: “Our work shows that plastic pollution is killing corals. Our goal is to focus less on measuring things dying and more on finding solutions.

”While we can't stop the huge impact of global warming on coral health in the short term, this new work should drive policy toward reducing plastic pollution."

You can also have your DNA tested with a spit sample

How strong is your immune system? How susceptible are you to certain diseases - such as type 2 diabetes?

Previously, you might have to go to a GP - or even hospital - to find the answers to these kinds of questions. But one company reckons it can tell you from a DNA sample you take at home.

All you have to do is post off your POO.

Atlas Biomed is a UK-based health tech company co-founded by Sergey Musienko, who agreed to give an exclusive interview about the product to Mirror Tech.

Doctors take 'critical' step towards developing universal blood test for cancer[https://www.mirror.co.uk/science/doctors-take-critical-step-towards-11876517]

Atlas Biomed offer two different at-home testing kits. The first is called a Microbiome Test and involves users sending off a sample of their stool to be analysed. The team at Atlas will look at the bacteria present in the sample and provide health information specific to you across a secure account that you can access on your computer or tablet.

The second kit is a DNA kit that requires users to provide a spit sample and will tell you if you're at risk of certain hereditary diseases and what lifestyle changes you can adopt to be healthier.

The kits are available tobuy directly from Atlas Biomed[https://atlasbiomed.com/uk]. The spit-based DNA test costs £149 while the stool-based Microbiome test costs £125.

The results are all confidential and users have the option to withdraw their consent and have their records destroyed at any time.

Brains vs brawn - scientists have finally figured out which is better[http://www.mirror.co.uk/science/brains-vs-brawn-scientists-finally-11394133]

The company is operating on the forefront of health and medical tech and believes that the best way for people to get healthier is to understand what might make them sick in the first place.

“Too great a focus is put on reactive care. When you’re sick, you go see a doctor. But why don’t we look after ourselves before we become sick?” Musienko said.

"Atlas Biomed gives consumers the opportunity to anticipate areas that may cause them health issues in the future and, as a result, adopt healthy habits now that could help prevent them occurring.”

He continued: “If we can give people knowledge on their health, they can control their lifestyle in a much better manner.

"We hope this will help in some way to ease the strain on the UK’s healthcare system and ensure a healthier population.”

Watch the full interview with Sergey above.

Artificial intelligence is coming to the rescue of the planet. The forces of conservation are pulling ahead in the technology ‘arms race’

A special session on “Rogue Technology” at the World Economic Forum in Davos[http://www.telegraph.co.uk/business/2018/01/25/davos-2018-pound-extends-rally-global-elite-put-brexit-theresa/] was intended to flag the terrifying risks of drones, AI, or the tools of bio-engineering falling, into the hands of the wrong people. The fear is a malevolent attack, or a “plunder of the commons” with a catastrophic chain-reaction that would make the world uninhabitable.

It instead suggested the exact opposite. Fast-moving technology promises answers to a string of dangerous threats, and often much more quickly than we ever expected. “There is a lot of good news. The glass is half full,” said Peter Thompson, the UN Special Envoy for the Ocean.

A new generation of robots could be used to intercept the 8 million tonnes of plastic[http://www.telegraph.co.uk/science/2018/01/25/11-billion-items-plastic-now-lodged-coral-reefs-scientists-find/] each year flowing down the Nile, Indus, Ganges, Yellow, Pearl, Yangtze, Mekong and other rivers before it reaches the oceans and destroys marine life. Ten rivers alone account for most of this toxic debris.

“Robots could deal with 90pc of our plastic pollution right away,” he said.

In theory you can certainly imagine AI-piloted drones[http://www.telegraph.co.uk/news/2017/11/27/drones-tackle-traffic-deliver-medical-supplies-uk-cities/] being used by villains to track shoals of fish and decimate global marine stocks. A third off all fish are already caught illegally, increasingly with use of drones that can be purchased online from Amazon without any questions asked. The traumatic destruction was caught on camera in Sir David Attenborough’s documentary Blue Planet.

Yet technology is already pulling ahead of the criminals again. Marc Benioff[http://www.telegraph.co.uk/business/2018/01/23/worlds-tech-giants-abdicating-responsibility-says-salesforce/], chairman of the cloud computing company Salesforce, said a blanket of low-hanging satellites will catch them out.

“We’re about to have thousands and thousands of real-time images. That is going to dramatically reduce over-fishing: we’re going to know where every fishing vessel is in real-time across the world,” he said.

You can equally imagine underwater drones used to strip-mine the ocean floor for rare metals and scarce resources, but the UN has just agreed draconian controls that will soon become law in all member states. “The piracy era on the high seas is coming to an end,” said Mr Thompson.

“Seabed mining is a horror story and it is definitely coming, but it will have to prove that it does not kill the goose that lays the golden egg. We’re not in cowboy territory. The oceans are the best-governed part of the planet,” he said.

This can hardly stop the acidification of the seas from carbon saturation, or the rise in temperature that so threatens plankton and marine species. The seas absorb 30pc of man-made CO2, and 90pc of the extra heat. Yet even here there are flickers of hope. Davos learned that scientists may have found ways to prevent bleaching of coral reefs by making them more resilient.

Who's going to Davos 2018?[https://cf-particle-html.eip.telegraph.co.uk/ca036811-7757-4510-8911-2ff0df31726f.html] A team of Chinese researchers has identified bacteria in the ‘microbiome’ of the ocean floor, at a depth of 25,000 feet, that can suppress methane release, and from that a whole vista of possibilities comes into view. In Canada scientists have already modified the DNA of cattle to reduce methane emissions.

Feng Zhang, a neuroscientist at MIT, told the panel that it is becoming astonishingly-easy to modify the DNA of cells to change crops, making them more resilient to drought, or cold, or viruses. He claimed that mistakes can be reverse-engineered if anything goes wrong.

“Reading and writing DNA sequences is becoming faster and cheaper at an unprecedented speed. We can take a protein from an Arctic fish and use it to make a strawberry that doesn’t freeze,” he said. The strawberry was however blue, and there lies a cautionary tale.

Mary Cummings, head of the humans and autonomy lab at Duke University, said it has recently come to light that pranksters can confuse driverless cars by the simple trick of a sticker on a traffic sign. The car thinks it is safe to run at 45 MPH when in fact it should stop. Nobody had thought of this. “AI is still so nascent, we don’t really know what we are doing,” she said.

AI timeline[https://cf-particle-html.eip.telegraph.co.uk/63251eac-f890-4b7c-86f0-09c6f77bd85a.html] Drones used to track and protect elephants had the mysterious effect of sending them into a fury. The animals would hurl mud at the devices. It turned out that the drones operate at the same frequency as bees, their only enemy in the wild other than poachers and lions. An angry swarm can sting them badly in the eyes, and pierce the skins of calves. Nobody had thought of this either

So with a little healthy scepticism, let us at least celebrate a glass half full.

"Why am I constantly hungry?" is a question I hear from many of my patients. At best, constant hunger is annoying and distracting; at worst, it's a sign that something's amiss. Either way, the mental wrestling can make it hard to trust the messages your body is sending you. Assuming you're eating regularly through the day, there are several possible explanations why hunger might be a constant companion.

Your body thinks it's in a famine

Your body has biological mechanisms in place to keep your weight from dropping below your set point - the weight range you are genetically predisposed to maintain - whether you are experiencing famine or what just looks like a famine (a.k.a. calorie-restricted dieting). One is a drop in your resting metabolic rate. The other is an increase in appetite.

Even though the body needs fewer calories as weight decreases, hunger and the drive to eat increase.

In fact, increases in appetite may play a more important role than a slowing metabolism in weight-loss plateaus.

For every 2.2 pounds of weight lost, we burn about 20 to 30 fewer calories per day - even fewer for some people - whereas appetite grows by about 100 calories per day. Basically, it's easier for your body to protect itself by boosting your appetite - and your calorie intake - than to slow your metabolism and run on fewer calories.

You're not getting enough protein

Of the three macronutrients - carbohydrates, protein and fat - protein contributes the most to satiety, the feeling that you've eaten enough. That doesn't mean you should go overboard on protein - you need the nutritional variety from all three macronutrients - but making sure to include some protein in each meal and snack may keep you satisfied longer. That could be eggs, yogurt, tofu, beans, fish, chicken or meat. Experiment to see how you feel after eating different meals.

Your gut microbiota isn't diverse

Your gut, and the microbes that dwell in it, act as a "mini brain," influencing, among other things, mood, appetite and food cravings. The tens of trillions of bacteria and other microbes in our gut produce a number of compounds, including some that are identical or similar to appetite hormones. About 20 minutes after a meal, certain bacteria in your gut send signals that you've had enough to eat by stimulating the release of a hormone that has been linked to feelings of satiety. But if you don't have a very diverse microbiota - the microbe population living in our intestines - other species can become dominant, and what they need to survive and thrive may be different from what your body needs.

When you and a dominant group of microbes aren't on the same page, they will try to manipulate your eating behaviour for their benefit. They may cause cravings for their preferred foods, or for foods that suppress their competitors. They may simply increase your hunger levels until you eventually eat what they want you to eat.

Either way, this creates a vicious cycle. For example, if you eat a lot of sugary foods, "sugar-loving" microbes will thrive, whereas microbes that don't do so well on sugar may weaken or die.

Support a diverse microbiota by eating foods rich in fibre and probiotic bacteria, being active, handling stress and getting adequate sleep. This reduces the chance that any single species will gain an upper hand, and may help reduce food cravings and unusual hunger.

You aren't sleeping enough

Chronically skimping on sleep can lead to increased hunger and carbohydrate cravings, possibly due to loss of REM (rapid eye movement) sleep. Results of a 2015 study published in the journal Sleep Medicine suggest that the loss of our final REM sleep cycle of the night may lead to a bigger appetite. The final REM cycle begins around the six-hour mark.

You need to eat more frequently

There are many opinions, expert and otherwise, about the optimal number of daily meals and snacks. However, there is no clear, consistent evidence that links meal timing or frequency with weight or health. Your ideal meal frequency will give you steady energy throughout the day and let you get hungry enough between meals that you feel ready to eat a nourishing meal but not so hungry that you are ready to eat the first thing you see. Experiment with your meal frequency to see what feels right for you, remembering that you don't want to eat so frequently that you never feel hunger.

Because you don't really know what hunger feels like

Many people have lost touch with their hunger signals. They may have a habit of skipping meals, or of constant grazing. They might be a chronic dieter, or have a chaotic home or work life. Each of these scenarios can silence hunger signals over time. When you don't feel, or can't identify, true hunger, you may mistake other urges to eat for hunger.

For three months, an MIT researcher collected water samples off the Massachusetts coast, a biological detective looking for clues about the viruses that swarmed in each drop.

The work paid off with the discovery of a new family of viruses that appears to play an important role in killing marine bacteria and in the ocean ecosystem, according to MIT and the Albert Einstein College of Medicine in New York.

Related viruses may also live in the human gut, the scientists said in statements from the two institutions.

The research by Kathryn Kauffman, an MIT postdoctoral researcher; MIT professor Martin Polz; Einstein College professor Libusha Kelly; and nine others was published last week in the journal Nature.

Viruses are the main predators of bacteria, and about 10 million viruses are found in every milliliter of surface ocean water. Researchers incubated viruses from the ocean samples and analyzed them, finding 18 to be members of a new family, the institutions said.

The researchers said the newly discovered viruses had properties that caused them to be missed by previous studies. So they have been named “Autolykiviridae" after Autolykos, or Autolycus, who, according to Greek mythology, was difficult to catch .

“Bacteria are key components at the bottom of the ocean's food chain, meaning that viruses — which can infect and kill bacteria — are also vital for understanding the ocean's health and function," Kelly said in an Einstein College statement.

She also noted that the new understanding of ocean viruses could lead to a better understanding of human biology.

“By expanding what's known about the kinds of viruses that infect bacteria," she says, “this study allows us to look at other ecosystems like the human gut, to detect previously unknown viruses and to learn how they might be influencing bacterial populations that are vital for health or that contribute to disease."

The researchers say that the new group of viruses may be widespread. “We don't think it's ocean-specific," Polz says.

For example, the viruses may even be prevalent in the human microbiome, the bacterial cells harbored within the gastrointestinal tract, and they may play a role in the Earth's natural carbon cycle as it moves between land, atmosphere, and oceans.

Credit: By Martin Finucane Globe Staff

Caption:

Postdoctoral researcher Kathryn Kauffman processed water samples in the lab to extract the viruses.

Alison Takemura

"Why am I constantly hungry?" is a question I hear from many of my patients. At best, constant hunger is annoying and distracting; at worst, it's a sign that something's amiss. Either way, the mental wrestling can make it hard to trust the messages your body is sending you. Assuming that you're eating regularly through the day, there are several possible explanations why hunger might be a constant companion.

Your body thinks it's in a famine.

Your body has biological mechanisms in place to keep your weight from dropping below your set point - the weight range you are genetically predisposed to maintain - whether you are experiencing famine or what just looks like a famine (a.k.a. calorie-restricted dieting). One is a drop in your resting metabolic rate. The other is an increase in appetite.

Even though the body needs fewer calories as weight decreases, hunger and the drive to eat increase. In fact, increases in appetite may play a more important role than a slowing metabolism in weight-loss plateaus. For each kilogram (2.2 pounds) of weight lost, we burn about 20 to 30 fewer calories per day - even fewer for some people - whereas appetite grows by about 100 calories per day. Basically, it's easier for your body to protect itself by boosting your appetite - and your calorie intake - than to slow your metabolism and run on fewer calories.

You're not getting enough protein at meals

Of the three macronutrients - carbohydrates, protein and fat - protein contributes the most to satiety, the feeling that you've eaten enough. That doesn't mean you should go overboard on protein - you need the nutritional variety from all three macronutrients - but making sure to include some protein in each meal and snack may keep you satisfied longer. That could be eggs, yogurt, tofu, beans, fish, chicken or meat. Experiment to see how you feel after eating different meals.

Your gut microbiota isn't very diverse

Your gut, and the microbes that dwell in it, act as a "mini brain," influencing, among other things, mood, appetite and food cravings. The tens of trillions of bacteria and other microbes in our gut produce a number of compounds, including some that are identical or similar to appetite hormones. About 20 minutes after a meal, certain bacteria in your gut send signals that you've had enough to eat by stimulating the release of a hormone that has been linked to feelings of satiety. But if you don't have a very diverse microbiota - the microbe population living in our intestines - other species can become dominant, and what they need to survive and thrive may be different from what your body needs.

When you and a dominant group of microbes aren't on the same page, they will try to manipulate your eating behaviour for their benefit. They may cause cravings for their preferred foods, or for foods that suppress their competitors. They may simply increase your hunger levels until you eventually eat what they want you to eat. Either way, this creates a vicious cycle. For example, if you eat a lot of sugary foods, "sugar-loving" microbes will thrive, whereas microbes that don't do so well on sugar may weaken or die. Because the sugar-loving microbes are well-nourished, they'll gain even more influence, increasing sugar cravings.

Support a diverse microbiota by eating foods rich in fibre and probiotic bacteria, being physically active, handling stress and getting adequate sleep. This reduces the chance that any single species will have the numbers to gain an upper hand, and may help reduce food cravings and unusual hunger.

You aren't sleeping enough

Chronically skimping on sleep can lead to increased hunger and carbohydrate cravings, possibly due to loss of REM (rapid eye movement) sleep. Results of a 2015 study published in the journal Sleep Medicine suggest that the loss of our final REM sleep cycle of the night may lead to a bigger appetite. If you get less than six hours of sleep, take note: The final REM cycle begins around the six-hour mark.

Because you need to eat more frequently

There are many opinions, expert and otherwise, about the optimal number of daily meals and snacks. However, there is no clear, consistent evidence that links meal timing or frequency with weight or health. Your ideal meal frequency will give you steady energy throughout the day and let you get hungry enough between meals that you feel ready to eat a nourishing meal but not so hungry that you are ready to eat the first thing you see. Experiment with your meal frequency to see what feels right for you, remembering that you don't want to eat so frequently that you never feel hunger.

Because you don't really know what hunger feels like

Many people have lost touch with their hunger signals. They may have a long-standing habit of skipping meals, or of constant grazing. They might be a chronic dieter, or have a chaotic home or work life. Each of these scenarios can silence hunger signals over time. When you don't feel, or can't identify, true hunger, you may mistake other urges to eat - including cravings, emotions or the need for stimulation - for hunger.

Carrie Dennett is a registered dietitian nutritionist and owner of Nutrition by Carrie.

Washington Post

It is not much past 7 a.m. and I am on my morning pre-rounds, pushing my rolling computer from room to room to examine patients, review their lab data and update their medical plans. I enter the room of one my sleeping patients. With each passing day, I’ve watched his legs grow thinner and his energy wane. His body needs protein and calories now more than ever.

Several boxes of a liquid nutritional supplement sit on my patient’s tray table. There are a variety of flavors — vanilla, chocolate, strawberry — just as I had ordered. Like many of the patients I see, he has what we call “protein calorie malnutrition,” which accompanies a range of conditions, from failure-to-thrive at home to critical illness in the I.C.U. The elderly and sick are more likely to lose their appetites and eat poorly, and at a time when the body is most dependent on good nutrition, it is betrayed by these symptoms. Untreated, the weak become weaker, the sick become sicker, and a terminal spiral ensues.

Supplement shakes like these, with confidence-inspiring names like Boost and Ensure, are marketed aggressively to consumers and health care providers alike as a healthful panacea for all those struggling to take in enough daily calories. The theory behind these drinks is simple and makes sense: They provide a dense and palatable form of calories that can be tolerated even by those who have poor appetite, no teeth, difficulty swallowing or any of the other myriad symptoms that accompany illness.

I pick up one of the colorful, cheery boxes and turn it over to look at its ingredient list. My eyes find the first and main ingredient: water. Then the second ingredient by quantity: corn syrup. There, farther down the list, is a milk-derived protein, and then, more sugar. The protein content is only 10 grams. The diminutive Greek yogurt I had that morning before work contained more protein and a fraction of the sugar.

A wave of queasy guilt comes over me as I think to myself, “This is how I’ve been treating malnutrition?” Beverages that contain refined sugars like these have been linked in many rigorous studies to metabolic derangements like Type 2 diabetes, heart disease and fatty liver disease. When I see patients in the office, I remind them at every visit to avoid these kinds of heavily processed and sweetened foods and drinks.

Food has the potential to be some of the best medicine. But not food like this.

As a physician, I need to be able to offer more wholesome and therapeutic options to my patients than what amount to synthetic sugary shakes with a middling amount of protein. Also upsetting is knowing that Medicare and Medicaid are footing the bill. And if the big food giants like Nestlé and Abbott and our hospitals aren’t working to provide more healthful alternatives, then practitioners and patients should work together to come up with their own.

I have a few ideas.

From thick style Greek yogurts to drinkable kefir-style preparations, full-fat yogurt provides a high-calorie, high-protein base that can be flavored to any taste. Yogurt has the added benefit of being a probiotic, which have been shown in large, systematic reviews to protect again C. difficile infection[https://www.ncbi.nlm.nih.gov/pubmed/29257353], a particular risk for patients already receiving antibiotics[http://annals.org/aim/article-abstract/746244/clostridium-difficile-infection]. We have already seen one[https://acphospitalist.org/archives/2014/02/success.htm] hospital significantly cut it[https://acphospitalist.org/archives/2014/02/success.htm] s rate of C. diff [https://acphospitalist.org/archives/2014/02/success.htm]by serving yogurt to its patients every day.

For those who don’t like the taste of yogurt, or who are lactose intolerant, nondairy alternatives include almond and soy-based beverages, and high-protein, low-sugar options are readily available

In an even more ideal world, hospital food services would use yogurt or nut milks as the base for freshly made smoothies and add nutrient-dense items like avocado, berries, spinach or peanut butter. I admit, this is a tall order, likely to remain the realm of luxury and boutique health care facilities.

That said, I have already started recommending these types of smoothies to my outpatient clinic patients and even give them specific instructions and proportions. One of my greatest success stories so far has come with a young female patient who had been struggling with proper nutrition and chronic constipation. Spinach-yogurt smoothies are now a part of her daily routine and she is feeling better.

I recognize that there are economic and other forces at play that can hamper these goals. But even if the fresh smoothies I dream of never materialize on my patient’s hospital tray-tables, I will continue to spread my message one patient at a time.

well

Dr. Dave Lieberman is a resident in internal medicine-primary care at the Hospital of the University of Pennsylvania and co-author, with Anahad O’Connor, of “The 10 Things You Need to Eat: And More than 100 Easy and Delicious Ways to Prepare Them.”

* When the Prescription Is a Recipe[https://www.nytimes.com/2017/08/09/well/family/when-the-prescription-is-a-recipe.html]

Children born by c-section are far more likely to be obese by the time they reach five years old, the biggest ever analysis[https://doi.org/10.1371/journal.pmed.1002494] of the health impacts of caesareans has found.

Researchers from the University of Edinburgh[https://www.ed.ac.uk/] reviewed data from 80 studies and trials which jointly looked at 29 million births.

They found that the risk of obesity for under fives jumped by 59 per cent if they had been delivered through a c-section. The youngsters were also 21 per cent more likely to develop asthma by the age of 12.

Scientists said there was growing evidence that c-sections influence the development of the immune system and gut bacteria. And many women have the procedure because they themselves are obese, which also influences their baby’s health.

The review of studies, also found that women who had undergone a previous Caesarean were more likely to suffer pregnancy complications in the future. The change of future stillbirth rose by 17 per cent and miscarriage by 27 per cent.

However it did seem to protect women from urinary incontinence, lowering the chance of bladder control problems by 56 per cent.

The researchers and other experts said the findings should help women decided whether to have an elective caesarean.

Professor Susan Wray, of the Harris Wellbeing Centre for Preterm Research at the University of Liverpool[https://www.liverpool.ac.uk/] said: “The conclusions from this study are timely and important. As the authors note, there was a need to assess the long term risks and benefits of C-sections, and to include both maternal and neonatal outcomes and subsequent pregnancies.

“This information will be useful to both women and those involved in their care, especially when contemplating a C-section for non-medical reasons.”

The Royal College of Obstetricians and Gynaecologists [https://www.rcog.org.uk/] has previously warned of the ‘incessant increase’ of caesarean sections in Britain.

30 years ago only one in 10 babies were born through c-section but that has now risen to around one in four - around 160,000 babies a year.

At a glance | What are the different types of caesarean section?[https://cf-particle-html.eip.telegraph.co.uk/98bfd4ae-e8ad-45de-94ff-4cfd24b93a17.html] Dr Rachel Tribe, Reader of Women's Health at King’s College London[https://www.kcl.ac.uk/index.aspx], said: “This systematic review and meta-analysis is a very useful contribution to our understanding of the ‘pros and cons’ of elective caesarean section.

“It provides a solid evidence to inform clinicians and parents about the potential impact on longer term health of babies born by caesarean section.”

Prof Andrew Shennan, Professor of Obstetrics at King's College London, said: “The outcomes have a plausible mechanism which suggests causation in spite of the observational nature of most of the studies informing this review.

“Risks to future pregnancies were potentially serious, including an increase in miscarriages and stillbirths, so mothers may accept small risks to herself to reduce these risks to her potential future babies by avoiding unnecessary Caesarean sections.”

The research was published in the journal PLOS Medicine[https://doi.org/10.1371/journal.pmed.1002494] .

When we exercise, far-flung parts of our bodies apparently communicate with one another, thanks to tiny, particle-filled balloons that move purposefully through the bloodstream from one cell to another, carrying pressing biochemical messages, according to an important new study of the biology of exercise.

The study helps to clarify some of the body-wide health effects[http://www.cell.com/cell-metabolism/fulltext/S1550-4131(17)30711-8] of working out and also underscores just how physiologically complex exercise is.

For some time, scientists have suspected that the body’s internal organs are as gossipy and socially entangled as any 8th-grade classroom. It is thought that, under the right conditions, fat cells chat with muscle cells, and muscle cells whisper to brain cells and everybody seems to want to be buddies with the liver.

These interactions are especially abundant during exercise, when continued movement demands intricate coordination of many different systems within the body, including those that create cellular energy.

But the precise mechanics of how different parts of the body communicate during exercise (or at other times) have remained surprisingly mysterious. Scientists have shown that many tissues pump out hormones, such as insulin, and other proteins that move through the blood and jump-start physiological processes elsewhere in the body.

But these actions do not explain all of the seeming coordination between organs during exercise.

So recently, an international group of scientists from the Garvan Institute of Medical Research in Sydney, Australia, and other institutions began to consider vesicles.

Vesicles are microscopic globules within cells that contain tiny bits of biological material. Released into the blood, they once were thought to hold cellular garbage, as if the cells were heaving out their trash.

But scientists now know that vesicles also can contain useful matter, including tiny amounts of genetic material and proteins that convey biological messages to other cells.

Some researchers have speculated that exercise must cause an upsurge in such vesicles, resulting in inter-body communications that allow the body to keep moving.

But that idea had remained speculative until, for the new study, which was published this month in Cell Metabolism, the Australian scientists and others applied new technologies to the blood of exercising people.

They began by inserting tubes into the thighs of 11 healthy men and drawing blood from their femoral arteries. Then they had them ride a stationary bicycle for an hour at an increasingly strenuous pace, while they continued to draw blood. The men then rested for four hours, after which the scientists drew more blood.

The researchers next used sophisticated new sampling techniques to quantify the proteins and vesicles in the men’s blood.

And they noted striking differences before, during and after exercise. They found that about 300 types of protein-containing vesicles grew more common during exercise, and then largely disappeared after four hours of rest.

The majority of these proteins were already known to be important for metabolism and the body’s ability to regulate energy. But they had not previously been found in people’s bloodstreams during exercise.

It wasn’t clear from this sampling, though, where these vesicles and their proteins went within the body and what happened when they arrived.

So the scientists subsequently turned to laboratory mice, having some run and others remain sedentary.

They carefully isolated vesicles from the blood of both groups of animals, added a fluorescent marker to make the vesicles glow, injected them into the bloodstreams of other mice, and tracked where the glowing little bubbles went.

Most of the vesicles from the runners made a beeline for the animals’ livers, the scientists found, directed by biological signals that were not obvious but insistent.

This journey made biological sense, the scientists realized, since the liver helps to make energy during exercise.

When the scientists next added vesicles from the blood of the running mice directly into liver cells isolated from other mice, they watched as the vesicles’ exterior walls dissolved and their protein payload became absorbed into the liver cell, its biochemical message effectively delivered.

In essence, the scientists had found that exercise prompts the creation of vesicles that somehow know to head for the liver and tell it to ramp up energy production.

“This study reveals a huge amount of complexity in the circulating blood during exercise that we might have previously underestimated,” says Martin Whitham, a biologist at the Garvan Institute who, with his fellow Garvan researcher Mark Febbraio, led the new study.

The results also provide some new insights into how exercise pervasively affects our metabolisms, Dr. Whitham says. It has not been altogether clear before, for instance, how the liver knows that exercise is underway and that cells far, far distant from that organ need energy. This study provides added clarity about that issue.

Still, many questions remain, Dr. Whitham says, including what specific tissues are creating these vesicles and what else the little bubbles probably contain, including portions of genes or even bits of fat that could convey their own unique messages to other cells.

But the fundamental message of the findings is that our bodies contain a different interior world when we move than when we do not.

PHOTO (PHOTOGRAPH BY ISTOCK)

* Exercise Alters Our Microbiome. Is That One Reason It’s So Good for Us?[https://www.nytimes.com/2018/01/03/well/move/exercise-microbiome-health-weight-gut-bacteria.html]

* How Exercise Can Make for Healthier Fat[https://www.nytimes.com/2017/12/06/well/move/how-exercise-can-make-for-healthier-fat.html]

* The Toll of Exercise on the Heart (and Why You May Not Need to Worry)[https://www.nytimes.com/2017/07/19/well/move/the-toll-of-exercise-on-the-heart-and-why-you-may-not-need-to-worry.html]

Street foods offer tastes of authentic local delicacies in the places we visit, but downing something contaminated by bacteria, parasites, or viruses can result in a nasty gastronomic experience.

And that can make for a bad trip.

Travellers' diarrhea is the most common travel ailment. It can be spread from one person to another or by ingesting contaminated food or beverages.

And while the Government of Canada's travel health and safety recommendations advise us to “avoid food from street vendors” when travelling abroad, there are ways to spot safe curbside eateries and avoid the dodgy ones.

Itswebsite[https://travel.gc.ca/travelling/health-safety/diseases/diarrhea] states high-risk destinations include developing countries in Central and South America, Mexico, Africa, the Middle East and Asia, with a moderate risk in Eastern Europe and some parts of the Caribbean. The risk is lower in Northern and Western Europe, Australia, New Zealand, Japan, the United States, and Canada.

Poor sanitation, low hygiene standards, and improper food handling practices are to blame, and young children, the elderly, pregnant women and people with existing health problems or weak immune systems are most at risk

Besides an urgent need for a bathroom, symptoms can include fever, nausea, and vomiting, bloating, and abdominal cramps. They can come on the same day, or weeks later, subside the same day or last for several days. Severe cases can cause dehydration, require hospitalization, and even cause death.

Contaminated food or water may not affect many local folks, but visitors who haven't developed immunity over time are easily susceptible.

Yet many seasoned travellers maintain there is no better way to savour the culinary delights of the places we visit than to eat what the locals are having.

Wayfaring connoisseurs also point out restaurants can just as easily be a source of food poisoning as a food cart or stall, so it's a good idea to always approach the edible with caution, whether on the street or in a café.

Safe street food signs:

Always check for cleanliness, that of the vendor and surroundings. It's a good sign if the food cart, stall or table and equipment are kept clean. Just because it smells tasty and looks good doesn't always mean it safe to eat.

Fresh seafood waiting to be cooked should be kept on ice. Different meats should be kept separate from one another, and raw food shouldn't be near the cooked.

Well-cooked and hot street food is safer than raw, rare grilled, or cold.

A busy food cart usually means raw food hasn't been sitting in the open long and susceptible to insects and the elements. Ask a customer, whether it's a local resident or a foreign visitor, about their experience with the fare there.

Using disposable plates, utensils or paper wrap is safer than dishes, as are disposable chopsticks, which you can bring along or buy locally, rather than plates and cutlery washed and rinsed in local water.

Eating fresh fruit and vegetables washed in local water can be risky. It's safer to peel your own fruit than to have it done for you.

Avoid condiments that have been sitting out in the heat and open air, and steer clear of unpasteurized milk or juices.

Preventing food-borne illness before you go:

Get a vaccine for Hepatitis A from your doctor or travel health clinic. Health Canada calls it “one of the most common vaccine-preventable illnesses in travellers.”

A doctor can prescribe antibiotic medicine for people with existing bowel conditions ahead of a trip.

Some say using a probiotic supplement is good for your stomach health and can reduce the severity of symptoms of food-borne illness. A variety of digestive health and gastric relief products are available at pharmacies and health-food outlets.

Bring along alcohol-based hand sanitizers, just in case you can't be guaranteed the handwashing water will be safe where you go.

Prevention at the hotel/resort:

Washing your hands thoroughly with disinfectant soap before eating or preparing food is always a good idea, and ditto after using a bathroom.

Ask about the safety of the water where you're staying and dining. Don't assume that it's pure just because it comes out of a tap. Water that's been boiled, disinfected or comes bottle-sealed is best.

Check to make sure ice used in drinks contains pure water. Stick to commercially sealed beverages or drinks made with boiled or purified water.

If you ask, most restaurants and resort operators will point out their food preparation and safety procedures. Food safety is important to their success.

Brush your teeth and rinse only with purified or bottled water.

Relieving food poisoning, if you get it:

In most cases, a bout of food poisoning will be gone in a day, but if it persists and symptoms include bleeding, high fever, dehydration and severe stomach pain, seek medical attention.

Over-the counter-antacid, anti-diarrheal, and anti-inflammatory medications that come in a variety of brand names, and generically, are handy to have when tummy troubles arise far from home.

Pregnant women contracting a food-bourn ailment should immediately seek medical attention for the safety of their unborn child.

These findings could benefit a great number of expectant mothers

Pregnant women who are most at risk of giving birth prematurely could be identified by the microbes found in their reproductive tract, a study has discovered.

A team from Imperial College London carried out a study[http://www3.imperial.ac.uk/newsandeventspggrp/imperialcollege/newssummary/news_23-1-2018-17-2-3] in which they collected swab samples from 250 pregnant women and further samples from 87 women who had suffered premature membrane ruptures.

The scientists came to the conclusion that subtle changes to the vaginal bacteria could lead to premature birth before the 37th week of pregnancy.

Read more

Number of pregnant women using marijuana rises

Out of the 250 pregnant participants, 27 gave birth early.

Dr David MacIntyre, the lead scientist from Imperial College London, explained the significance of their findings.

“This study is one of the first to show that around almost half of pregnant women may have an unbalanced vaginal microbiota before premature rupture, providing further evidence of the role of bacteria in some cases of premature births,” he said.

“Crucially, our findings identify two different groups of women with premature rupture - one group which targeted antibiotics may be beneficial and the other in which this same treatment may actually be detrimental.”

Previous research has deduced that the bacteria found in the vagina becomes less diverse during pregnancy, with an increase of the Lactobacillus species noted.

Lactobacillus bacteria can usually be found in the digestive system, the urinary system and the genital system of the human body.

However, when levels of Lactobacillus bacteria drop and levels of other types of bacteria rise, this can lead to an expectant mother going into labour earlier than expected.

These changes in the vaginal bacteria could also pose a health risk to mothers and their babies, with newborns potentially facing the danger of experiencing sepsis.

Read more

Over 10,000 women 'will discover they are pregnant tomorrow'

The study conducted by Imperial College London and published in the journal

BMC Medicine

could give doctors the tools they need to provide pregnant women with the specific antibiotic treatment that they need.

“Our results suggest that a more personalised approach targeting only those women likely to benefit from antibiotics may prove more beneficial than the current ‘one treatment fits all’ approach,” says Dr Richard Brown, co-author of the study.

Professor Siobhan Quenby from the Royal College of Obstetricians and Gynaecologists further emphasised this point, stating: “More research is needed to determine the link between vaginal bacteria and preterm birth, and if so, changes may be made to the recommended treatment of preterm pre-labour rupture of membranes which is currently the same for all women.

“There is now the exciting possibility of a future where women are tested and given the best antibiotic for them as an individual."

CHILDREN born by caesarean section are far more likely to be obese by the time they reach five years old, the biggest ever analysis of their health impacts has found.

Researchers from the University of Edinburgh pooled together data from 80 studies and trials which jointly looked at 29 million births.

They found that the risk of obesity for under-fives jumped by 59 per cent if they had been delivered by a caesarean section. The youngsters were also 21 per cent more likely to develop asthma by the age of 12.

Scientists said there was growing evidence that caesarean sections influence the development of the immune system and gut bacteria, and many women have the procedure because they are obese, which also influences a baby's health.

The review of studies also found that women who had undergone a previous caesarean were more likely to suffer pregnancy complications in the future. The chance of future stillbirth rose by 17 per cent and miscarriage by 27 per cent.

However it did seem to protect women from urinary incontinence, lowering the chance of bladder control problems by 56 per cent.

The researchers and other experts said the findings should help women decide whether to have an elective caesarean.

Professor Susan Wray, of the Harris Wellbeing Centre for Preterm Research at the University of Liverpool said: "The conclusions from this study are timely and important. As the authors note, there was a need to assess the long-term risks and benefits of caesarean sections, and to include both maternal and neonatal outcomes and subsequent pregnancies."

The Royal College of Obstetricians and Gynaecologists has warned of the "incessant increase" of caesarean sections in Britain.

Thirty years ago only one in 10 babies were born through caesarean section but that has now risen to around one in four.

The research was published in the journal PLOS One.

'There was a need to assess the long-term risks and benefits of caesarean sections'

How to get the most nutrients out of food

1. SPRINKLE with Parmesan. Leeks are one of the best prebiotic foods — they boost the growth of healthy gut bacteria. Parmesan is unpasteurised and therefore has prebiotic qualities, too, so they work well together.

2. CHOP, sautée and add to mashed potato. It reduces the carb content and helps a serving of mash count as one of your five-a-day (potato is a starch so doesn't count as veg).

3. SAVE the tougher green bits and use them in stock. This part of the leek is high in folic acid, a B vitamin important for the immune system and energy levels.

4. Try raw baby leeks sliced in a salad — they have more than twice the vitamin C of boiled leeks.

5. Serve with mackerel for a heart-healthy combination — the omega 3 in the mackerel help keep arteries free of inflammation and sulphur compounds in leeks are thought to lower unhealthy blood fats.

© Daily Mail

The flu has hit hard this year and a particularly nasty strain of the virus that has slammed into California without mercy. As the Los Angeles Times reports, no less than 27 people younger than 65 have died of the flu in the state since October. That's compared with just three during the same period last year. What can you to protect yourself?

Some are advising that in addition to the usual rules about getting your flu shot, washing your hands more often and getting enough sleep, you should also think about shifting your diet toward foods that may boost your immunity. As Fox reports, some nutritional experts suggest stocking up on foods that may help keep you healthy during the peak of flu season. We all know chicken noodle soup is a go-to elixir and not just for emotional reasons. It's also a powerhouse of anti-inflammatory properties.

"When we're sick, we don't want to eat and don't want to drink, but you need to continue to eat and give your body the nutrients and energy you need for the immune system to function properly," Michael P. Angarone, D.O., assistant professor of infectious diseases and medical education at Northwestern University's Feinberg School of Medicine told Fox.

But here are some foods you may not have thought about in terms of helping shield you during what is being called a deadly flu season. Try increasing the probiotics in your menu, because that boosts the health and wellness of your gut, which may aid your immune system. It's pretty easy to do, too. Why not have some Greek yogurt at breakfast and dress up your hotdog with sauerkraut?

"Probiotics are healthy microorganisms that can help support bacterial balance in the gut," dietitian Jaime Mass, R.D.N., L.D. told Fox.

Another good immune booster is ginger tea, a zesty and soothing choice for cold weather. In a review published in the International Journal of Preventative Medicine, as Today noted, researchers found that ginger's potent anti-inflammatory properties were key in the root's power to combat a cold or flu.

Another easy pick is blueberries, which are bursting with antioxidants that may help treat and prevent coughs and colds, advised Today. According to research conducted by the University of Auckland, consuming flavonoids - the kind of antioxidants found in blueberries - made adults 33 per cent less likely to catch a cold than those who did not eat flavonoid-rich foods. You can also tuck into some oranges with their famed vitamin C, the traditional antioxidant.

You might also want to stock up on salmon, chicken, lamb, spinach, sesame seeds, lentils, and chickpeas, all of which have loads of zinc. While the jury is still out on how effective zinc is in terms of reducing cold symptoms, some studies have showed promise. As Today touted, the Journal of Family Practice published a study examining the effects of zinc on the common cold in children ages 1 to 10 years old.

Researchers found that zinc, in comparison to a placebo, significantly reduced the severity and duration of symptoms when taken within 24 hours of the onset of cold symptoms. They also found that children who took 15 mg of zinc daily for seven months were a lot less likely to catch a cold during flu season.

Jan 22 (Reuters) - VALBIOTIS SAS:

* VALBIOTIS ANNOUNCES A SIGNIFICANT EFFECT OF VALEDIA® ON INTESTINAL MICROBIOTA

* VALEDIA(®) ACTS ON MICROBIOTA IMBALANCES ASSOCIATED WITH METABOLIC DISEASES (PRECLINICAL)

* ADDITIONAL DATA STRENGTHENS VALUE OF VALEDIA FOR PREVENTING TYPE 2 DIABETES

* VALBIOTIS CONTINUES ITS METAGENOMICS PROGRAM TO ASSESS HOW ITS PRODUCTS AFFECT MICROBIOTA Source text for Eikon: Further company coverage: (Gdynia Newsroom)

Weight gain isn't just a number on your bathroom scale.

A new Stanford University study has found that the entire body undergoes changes for the worse when people pack on the pounds.

Even a modest weight gain of about six pounds causes bacterial populations to change, immune responses to shift and changes in the molecular pathways associated with heart disease, researchers found.

"Your body is responding to a very stressful event," said lead researcher Michael Snyder, a professor of genetics at Stanford.

But here's the good news: When the weight is lost, the body's systems return to their natural, healthier state.

A paper describing the study as published in this week's issue of the journal Cell Systems. "The whole body is engaging," Snyder said.

Weight gain "is a systemic disease, not just affecting your fat, but affecting your whole body. And luckily, it reverses when you lose it."

The team studied 23 people with body mass indexes of between 25 and 35 kilograms per square metre.

A BMI of 25 is on the high-end of normal; a BMI of more than 40 roughly equates to morbid obesity.

About half of the people were insulin-resistant or at risk of diabetes. The other half were insulin-sensitive or able to process insulin normally.

From blood samples, they pooled millions of pieces of information from participants'transcriptome, a collection of molecules that reveal patterns of DNA expression; the proteome, the complete set of proteins that are produced; the microbiome, the microbes that keep us alive; and the genome, or genetic blueprint.

Then, participants received a high-calorie diet - about 1,000 extra calories per day for men, 750 for women - and after 30 days, they had, on average, tacked on six pounds.

"It's not unlike what a lot of us have just done over the Christmas holiday," Snyder said. "This is not outside the realm of what normally goes on."

And with weight gain - moderate though it was - the participants'underlying biological profiles shifted, too.

"The goal was to characterize what happens during weight gain and loss at a level that no one has ever done before," Snyder said.

The team also wanted to study the underlying molecular shifts in people at risk of diabetes.

"Most studies look at just one little part of something. It's like making a jigsaw puzzle by just looking at the edge pieces," he said. "We are trying to look at the entire puzzle, putting all the pieces together, which lets us see things much better."

The 17-member Stanford research team included experts with Stanford Bio-X, the Stanford Child Health Research Institute, the Stanford Cancer Institute, the Stanford Neurosciences Institute and the Stanford Cardiovascular Institute.

Researchers at the Jackson Laboratory for Genomic Medicine, Yale University, the Royal Institute of Technology, the Chalmers Institute of Technology, the University of Gothenburg and Uppsala University also contributed to the work.

Their analysis revealed a shift in the body's microbiome, the vast army of microbes that protect us against germs, breaks down food to release energy, produce vitamins and perform other tasks.

Microbial species changed with weight gain, the researchers found.

For instance, populations of a bacteria called Akkermansia muciniphila, which is known to protect against insulin resistance, shot up.

This is a trend that could help understand the underlying dynamics that lead to diabetes.

Secondly, there was a change in the body's immune responses. Inflammation flared more in normal people than in those with extra pounds, they found.

With weight gain, "inflammation was a little impaired," Snyder said. "The immune system is a bit crippled."

Finally, the molecular pathways associated with heart disease were activated.

There was a shift in gene expression associated with increased risk for a type of heart failure called dilated cardiomyopathy, in which the heart cannot pump blood efficiently to the rest of the body.

This might explain, indirectly, why the risk of heart attack climbs with added weight, said Snyder. While the activated pathway is not causing heart issues, "it is a signal of what's going on."

Snyder's advice: "Don't gain the weight. Exercise, and the food you eat, are absolutely critical."

To usher in the new year, we asked creative people to share the homemade recipes they count on to detox, cleanse -- and refresh.

''As a young line cook, I'd eat when I could and I liked to feel full,'' says Angela Dimayuga, known for her prowess behind a wok and as the former executive chef of Mission Chinese Food in New York. ''Now, I think a lot more about what I put into my body and notice how I feel afterward.'' In her Brooklyn apartment, she cooks mostly with vegetables and tries to include healthy grains and proteins in her meals; she also enjoys the process of fermenting and thus keeps a steady diet of probiotics through kefir, sauerkraut, kimchi, kombucha and natto (fermented soybeans -- a Japanese superfood). Also perennially on her menu during the winter months: fuyu persimmons, plucked straight from a tree in her childhood backyard in San Jose, Calif., and sent to Dimayuga by her mom each November.

Dimayuga says that she didn't like persimmons as a child, instead (and rather poetically) developing a taste for the fruit as an adult, only when she strayed far from the tree. Also, she adds, ''A lot of people don't know what to do with them.'' She eats some as soon as she receives her mom's package and the persimmons are ''in the apple-crunchy stage,'' and then stores the rest in her refrigerator, where they slowly ripen throughout the winter.

The fruit ultimately becomes breakfast fare, either as a smoothie or atop porridge. The former calls for persimmons that are soft to the touch and ''feel like a basic unripe grocery-store tomato,'' which Dimayuga quarters and blends into a persimmon-sesame milk smoothie. She drinks it with a side of toast smeared with butter, sea salt and nutritional yeast, a recipe from her girlfriend that, Dimayuga emphasizes, only works with good, hearty bread. She also stirs up what she has dubbed People's Coffee -- a mixture of half drip coffee and half homemade Chai plus a splash of milk, inspired by a recent sojourn in Northern California and trips to Bolinas People's Store.

Then, when the persimmons soften and become jammy, Dimayuga plops them on top of quinoa-oat porridge. Both this dish and the smoothie ''are sturdy enough to let a person add the adaptogens that they might be into,'' she says, herself a fan of the fortifying herbs that strengthen the body against stress and fatigue -- she often includes maca, reishi and cordyceps. ''As we learn more about these ingredients, we can think more and more about the flavors they provide, just like any spice in your spice cabinet,'' she says.

Dimayuga has been directing a lot of thought toward her daily routine, since she is, for the first time, operating outside of a regular restaurant setting; she resigned from Mission Chinese last October, and is working on a series of different pop-ups, as well as a soon-to-be-announced project in Geneva, Switzerland. Along with eating a satisfying breakfast, she goes to spin and yoga classes, takes baths and applies face treatments and swears by the Backnobber massage tool to alleviate neck and back tension. ''For me,'' she says, ''wellness is listening your body the best way you know how.''

Here, Dimayuga shares her two persimmon breakfast recipes with T.

Angela's Persimmon-Sesame Milk Smoothie

∙ 2 very ripe persimmons, tops removed

∙ 1 fresh lime, juiced

∙ 2 tablespoons tahini

∙ 8 raspberries

∙ 1 cup coconut water or cold water

∙ 1 tablespoon chia seeds

∙ 1 tablespoon flax seeds

∙ 8 ice cubes

∙ Optional: 1 tablespoon of your favorite adaptogens (Dimayuga likes maca, ashwagandha, reishi and cordyceps.)

1. Add all these items to a blender and pulse-blend until smooth. If you want it colder or looser, just add more ice cubes and cold water.

2. Serve; Dimayuga suggests using stainless steel straws, ''because I think it gives the sensation of a colder smoothie plus its bio-friendly.'' Makes two smoothies.

______

Angela's Hot Porridge With Jammy Persimmon

∙ ½ cup oats

∙ ½ cup red quinoa

∙ 2 tablespoons chia seeds

∙ 2 tablespoons golden raisins

∙ 2 cup water

∙ 1 cup hemp milk or your favorite milk/alternative milk

∙ a pinch of salt

∙ 1 very ripe persimmon (in the jam stage), with the top removed

∙ Optional: 1 tablespoon of your favorite adaptogens

1. In a small sauce pan combine all ingredients.

2. Bring to boil, then low simmer and stir occasionally for about 15 minutes until tender. Add more liquid if necessary.

3. Distribute into two serving bowls and serve super hot.

4. Carefully pick up the very ripe persimmons and scoop out the jammy flesh and top your hot porridge. Makes 3-4 servings.

______

Related: My Madeleine | Angela Dimayuga

Asian-American Cuisine's Rise, and Triumph

This is a more complete version of the story than the one that appeared in print.

Street foods offer tastes of authentic local delicacies in the places we visit, but downing something contaminated by bacteria, parasites or viruses can result in a nasty gastronomic experience.

And that can make for a bad trip.

Travellers' diarrhea is the most common travel ailment. It can be spread from one person to another or by ingesting contaminated food or beverages.

And while the Government of Canada's travel health and safety recommendations advise us to "avoid food from street vendors" when travelling abroad, there are ways to spot safe curbside eateries and avoid the dodgy ones.

Its website says high-risk destinations include Mexico and developing countries in Central and South America, Africa, the Middle East and Asia, with a moderate risk in Eastern Europe and some parts of the Caribbean. The risk is lower in Northern and Western Europe, Australia, New Zealand, Japan, the United States and Canada.

Poor sanitation, low hygiene standards and improper food handling practices are to blame, and young children, the elderly, pregnant women and people with existing health problems or weak immune systems are most at risk

Besides an urgent need for a bathroom, symptoms can include fever, nausea, vomiting, bloating and abdominal cramps. They can come on the same day, or weeks later, subside the same day or last for several days. Severe cases can cause dehydration, require hospitalization, and even cause death.

Contaminated food or water may not affect many local folks, but visitors who haven't developed immunity over time are easily susceptible.

Yet many seasoned travellers maintain there is no better way to savour the culinary delights of the places we visit than to eat what the locals are having.

Wayfaring connoisseurs also point out restaurants can just as easily be a source of food poisoning as a food cart or stall, so it's a good idea to always approach the edible with caution, whether on the street or in a café.

Safe street food signs

Always check for cleanliness, that of the vendor and surroundings. It's a good sign if the food cart, stall or table and equipment are kept clean. Just because it smells tasty and looks good doesn't always mean it safe to eat. Fresh seafood waiting to be cooked should be kept on ice. Different meats should be kept separate from one another, and raw food shouldn't be near the cooked.

Well-cooked and hot street food is safer than raw, rare grilled or cold.

A busy food cart usually means raw food hasn't been sitting in the open long and susceptible to insects and the elements. Ask a customer, whether it's a local resident or a foreign visitor, about their experience with the fare there.

Using disposable plates, utensils or paper wrap is safer than dishes, as are disposable chopsticks, which you can bring along or buy locally, rather than plates and cutlery washed and rinsed in local water.

Eating fresh fruit and vegetables washed in local water can be risky. It's safer to peel your own fruit than to have it done for you. Avoid condiments that have been sitting out in the heat and open air, and steer clear of unpasteurized milk or juices.

Preventing food-borne illness before you go

Get a vaccine for Hepatitis A from your doctor or travel health clinic. Health Canada calls it "one of the most common vaccine-preventable illnesses in travellers."

A doctor can prescribe antibiotic medicine for people with existing bowel conditions ahead of a trip.

Some say using a probiotic supplement is good for your stomach health and can reduce the severity of symptoms of food-borne illness.

A variety of digestive health and gastric relief products are available at pharmacies and health-food outlets.

Bring along alcohol-based hand sanitizers, just in case you can't be guaranteed the handwashing water will be safe where you go.

Prevention at the hotel/resort

Washing your hands thoroughly with disinfectant soap before eating or preparing food is always a good idea, and ditto after using a bathroom.

Ask about the safety of the water where you're staying and dining. Don't assume that it's pure just because it comes out of a tap.

Water that has been boiled, disinfected or comes bottle-sealed is best.

Check to make sure ice used in drinks contains pure water. Stick to commercially sealed beverages or drinks made with boiled or purified water.

If you ask, most restaurants and resort operators will point out their food preparation and safety procedures.

Food safety is important to their success.

Brush your teeth and rinse only with purified or bottled water.

Relieving food poisoning,

if you get it

In most cases, a bout of food poisoning will be gone in a day, but if it persists and symptoms include bleeding, high fever, dehydration and severe stomach pain, seek medical attention.

Over-the counter-antacid, anti-diarrheal and anti-inflammatory medications that come in a variety of brand names, and generically, are handy to have when tummy troubles arise far from home.

Pregnant women contracting a food-borne ailment should immediately seek medical attention for the safety of their unborn child.

E. coli is a type of bacteria that will not harm us most of the time. But some strains can make us sick and, on occasion, even be fatal.

We cannot see it or taste it. It can survive for weeks on surfaces and in compost heaps, and is found in contaminated seeds, irrigation water and in manure used to fertilize crops.

Here is what to do to best avoid getting sick.

There is no 100-per-cent way to guard against this hardy organism, but these precautions will help.

Personal hygiene should be a priority. Wash your hands after using the toilet, changing a baby's diaper, picking up dog poop. Wash your hands in warm soapy water before you start preparing food.

Store meat and vegetables separately, and as Escherichia coli is often found in raw meat and poultry (it gets killed by the heat of cooking), keep a dedicated chopping board for them. I use plastic, which I then scrub and occasionally bleach before putting it away. Make sure your knife is clean and has not touched any meat before you cut vegetables.

Clean your lettuce and wash your vegetables as soon as you bring them home to prevent any crosscontamination. For lettuce, remove the base where dirt may hide and wash each leaf separately to remove any dirt, which is a carrier of E. coli.

I find warm water is best for dislodging dirt, but use cool if there is no dirt visible to the eye. Use a salad spinner to remove as much water as you can, wrap the leaves in paper towels and store in a plastic resealable bag. This gives you pristine, washed leaves for salad all week.

Rewash all vegetables – even prewashed packaged greens – before using, especially if you are making a raw vegetable salad. Wash all fruits, too.

Some bacteria in our gut is a good thing; after all, what are probiotics for? But if you follow the rules of personal and kitchen hygiene, you will lower the risk of E. coli contamination.

Need some advice about kitchen life and entertaining?

Send your questions to lwaverman@globeandmail.com.

The flu has hit hard this year and a particularly nasty strain of the virus that has slammed into California without mercy. As the Los Angeles Times reports, no less than 27 people younger than 65 have died of the flu in the state since October. That's compared with just three during the same period last year. What can you to protect yourself?

Some are advising that in addition to the usual rules about getting your flu shot, washing your hands more often and getting enough sleep, you should also think about shifting your diet toward foods that may boost your immunity. As Fox reports, some nutritional experts suggest stocking up on foods that may help keep you healthy during the peak of flu season. Now, we all know that chicken noodle soup is a go-to elixir and not just for emotional reasons. It's also a powerhouse of anti-inflammatory properties.

"When we're sick, we don't want to eat and don't want to drink, but you need to continue to eat and give your body the nutrients and energy you need for the immune system to function properly," Michael P. Angarone, D.O., assistant professor of infectious diseases and medical education at Northwestern University's Feinberg School of Medicine told Fox.

But here are some foods you may not have thought about in terms of helping shield you during what is being called a deadly flu season. Try increasing the probiotics in your menu, because that boosts the health and wellness of your gut, which may aid your immune system. It's pretty easy to do, too. Why not have some Greek yogurt at breakfast and dress up your hotdog with sauerkraut?

"Probiotics are healthy microorganisms that can help support bacterial balance in the gut," dietitian Jaime mass, R.D.N., L.D. told Fox.

Another good immune booster is ginger tea, a zesty and soothing choice for cold weather. In a review published in the International Journal of Preventative Medicine, as Today noted, researchers found that ginger's potent anti-inflammatory properties were key in the root's power to combat a cold or flu.

Another easy pick is blueberries, which are bursting with antioxidants that may help treat and prevent coughs and colds, advised Today. According to research conducted by the University of Auckland, consuming flavonoids - the kind of antioxidants found in blueberries - made adults 33 per cent less likely to catch a cold than those who did not eat flavonoid-rich foods. You can also tuck into some oranges with their famed vitamin C, the traditional antioxidant.

You might also want to stock up on salmon, chicken, lamb, spinach, sesame seeds, lentils, and chickpeas, all of which have loads of zinc. While the jury is still out on how effective zinc is in terms of reducing cold symptoms, some studies have showed promise. As Today touted, the Journal of Family Practice published a study examining the effects of zinc on the common cold in children ages 1 to 10 years old.

Researchers found that zinc, in comparison to a placebo, significantly reduced the severity and duration of symptoms when taken within 24 hours of the onset of cold symptoms. They also found that children who took 15 mg of zinc daily for seven months were a lot less likely to catch a cold during flu season.

The potentially deadly H3N2 Aussie strain of influenza is threatening the UK - find out how to treat it and how it relates to 'normal' flu'

Every winter brings the return of a flu outbreak - the big question is always how bad will it be andhow well will the vaccine work[http://www.mirror.co.uk/news/uk-news/not-flu-vaccines-work-how-11839199]?

Britain’s flu season often mirrors Australia’s winter and the Aussie flu, or H3N2, triggered three times the normal number of cases there six months ago.

Now it has come to the UK - along withFrench[http://www.mirror.co.uk/news/uk-news/forget-aussie-flu-deadly-french-11820341],Japanese[http://www.mirror.co.uk/news/uk-news/strain-japanese-flu-children-particularly-11826759]and other strains - putting severe pressure on the heath service.

So, with Britain on the brink of an epidemic, here’s what to expect from the particularly nasty strain from Australia - and how to protect yourself…

Thesymptoms of Aussie flu[http://www.mirror.co.uk/news/uk-news/aussie-flu-uk-symptoms-look-11775677]are similar to regular flu - but are more severe. Symptoms may include:

Aussie flu is actually a common sub-branch of the average winter virus found in the northern hemisphere, but has been dubbed Aussie flu after the H3N2 strain affected Australia so badly in their last winter.

NHS advice[https://www.nhs.uk/conditions/flu/]is to visit a doctor if your symptoms don't improve after seven days.

High risk groups may need to see a GP more quickly:

Parent are advised to see a GP if they are worried about their child's symptoms.

If you haven't already fallen ill then it is worth considering getting the flu vaccination.

“Yes,” says Boots Pharmacist Angela Chalmers: “It’s not too late and, despite reports to the contrary, the current vaccination protects against Aussie flu.

“People should still get a flu jab if they haven’t done so already.”

People most at risk from serious illness or death if they catch flu can still get the vaccine free on the NHS, via their GP.

This includes anyone 65 and over, those with certain long-term medical conditions, people in long-stay residential care homes, carers and pregnant women.

The vaccine is also offered to most ­children aged from two to 11 – check with your GP surgery.

But even if you don’t qualify for a free jab you can still get one, with most pharmacies offering it privately, including Superdrug from £9.99, Lloyds Pharmacy £10, Boots £12.99 and Tesco £9.

This Morning: Dr Hilary warns antibiotics may be completely USELESS in 20 years due to overuse

Flu is a virus so antibiotics won't help.

Although sneezes and coughs can spread the flu virus directly, you’re actually far more likely to become infected by touching contaminated surfaces – where bugs can last for 24 hours or more – and then touching your eyes or nose.

To combat, wash your hands throughout the day and keep a hand sanitising gel in your bag for when you can’t access a tap.

Wear winter gloves on public transport, using a cash machine or paying in a shop to further reduce potential germ exposure – as well as avoiding contact with sick people and crowded areas.

Taking a daily probiotic for a regular dose of friendly bacteria may protect against flu and could also boost your response to the flu vaccine, helping ensure its effectiveness according to research.

This could be particularly useful in the elderly for whom the jab may be less effective.

Because the gut controls much of our immune system, boosting its levels of beneficial bacteria helps crowd out the bad germs that make us sick.

Try Bio-kult (£9.25 for 30 frombio-kult.com[http://www.bio-kult.com]).

Most cold and flu experts now recommend a daily dose of vitamin D throughout winter.

This is vital to support our immune system, enabling it to fight off flu, and since vitamin D is made by the action of sun on our skin, levels are naturally much lower in winter.

The Government advises taking 10mcg of Vitamin D daily from October to March – however for a stronger immune boost, a higher dose, as found in many health food ­supplements, may be necessary.

Try: BetterYou Dlux1000, 25mg (£6.95, frombetteryou.com[http://www.betteryou.com]).

Research by the Common Cold Centre at Cardiff has found that simply taking the herb echinacea as a supplement can reduce the number of colds and flu you catch by more than 25%.

Try: Echinaforce Chewables (£5.25 fromavogel.co.uk[http://www.avogel.co.uk])

“Although thesymptoms[http://www.mirror.co.uk/news/uk-news/aussie-flu-uk-symptoms-look-11775677]– a temperature,sore throat[http://www.mirror.co.uk/lifestyle/health/how-rid-sore-throat-quickly-9585923], headache and muscle aches – are essentially the same, they can be much more severe with Aussie flu than with usual flu,” explains Dr Ben Coyle, Chief Medical Officer at the Now Healthcare Group.

Boots

The latest statistics suggest around 4.5 million people in England are suffering from flu-like symptoms, with cases soaring by 48% in a week.

Some experts predict this could be the worst flu season in 50 years.

GP surgeries are reportedly overwhelmed with patients and hospitals have cancelled 55,000 ops to cope with the crisis.

Cold and Flu

Flu cases have now been ­reported in every area of the country as the final two areas holding out had incidents flagged up.

The nationalFluSurvey[http://www.mirror.co.uk/all-about/aussie-flu]map, updated every three minutes, shows all types of the bug including the potentially deadly Aussie strain threatening the UK.

The last two areas to report cases were Dorchester and the City of London.

Uploaded reports on the map are used by Public Health England and London School of Hygiene and Tropical Medicine.

There were 30 confirmed cases ofAussie flu[http://www.mirror.co.uk/news/uk-news/aussie-flu-uk-symptoms-look-11775677]at the weekend in one city alone as it continued its spread across the UK.

Sunderland and Durham feature on a map of hotspots.

Dr Richard Pebody, Acting Head of Respiratory Diseases department at Public Health England, said: “As we would expect at this time of year, flu levels have increased this week.

“Our data shows more people are visiting GPs with flu symptoms and we are seeing more people admitted to hospitals with it.

“The vaccine is the best defence we have against the spread.”

It’s the season to refresh and regenerate, making it the perfect time to give your health a makeover with our expert strategies

The friendly gut bacteria which aid digestion can be depleted by a winter of stodgy processed food, too much alcohol and – if you’ve suffered one of the many seasonal infections around this year – a course of antibiotics.

Replenishing these bugs with a daily probiotic will see you step into spring with more energy and stronger immunity.

Registered nutritionist Rob Hobson advises taking a supplement containing both Lactobacillus and Bifidobacterium bacteria strains.

Try Healthspan Super20Pro (£17.95 fromhealthspan.co.uk[http://www.healthspan.co.uk]), and, he says, “add a few servings of prebiotic foods, such as onions, garlic, leeks and bananas, to your diet to ensure these healthy bugs flourish”.

Sugar may be good for a short rush of energy, but if you want to beat fatigue, you should cut right back on the sweet stuff.

Rob suggests swapping sugar for more protein in the form of lean meat, fish, nuts and dairy, and filling up on the fibre found in fruit, veg and wholegrain carbs.

“This helps balance out blood sugar levels to avoid energy slumps and the urge to snack,” he explains.

“Vitamins[http://www.mirror.co.uk/all-about/vitamins]and minerals found in these foods will also top up your iron, magnesium and B vitamin levels – vital for good energy levels and restoring your va va voom!”

GP Dr Sarah Brewer says of the nutrient which supports healthy teeth and bones, and boosts immunity: “As it’s made by the action of sun on our skin, our vitamin D levels are lowest in spring after the long, dark winter, so it’s important to give them a boost.

“Keep your levels topped up with a supplement and, once the sun is strong enough (usually after April), enjoy 15 minutes sun exposure without sunscreen to boost your levels naturally.”

Try BetterYou Dlux 1000, 25mg (£6.95, frombetteryou.com[http://www.betteryou.com]).

TV’sDr Hilary Jones[http://www.mirror.co.uk/all-about/dr-hilary-jones]warns: “Spring is the perfect time to schedule any routine medical checks, but while many of us see the optician and dentist regularly, few think about getting our hearing checked, yet hearing loss affects one in six of us –particularly as we enter our fifties and sixties.”

Get a free hearing check athiddenhearing.co.uk[http://www.hiddenhearing.co.uk]

We expect to feel more energised in spring, but there’s a strong biological reason this doesn’t always happen.

Sleep expert Dr Craig Hudson explains: “Our brains are actually set to operate on a 24-and-a-half-hour cycle – not 24-hour. So when the clocks go back in autumn, we have an easier time as our brain prefers a longer day, but the ‘leap forward’ in spring is more difficult as we’re in effect shortening our natural day.”

Going to bed half-an-hour earlier can help redress the shortfall. Dr Hudson advises: “To get you in the mood for sleep, have a snack an hour before bed containing tryptophan, which the body turns into the sleep hormone melatonin that makes you drowsy.”

Good sources include a handful of nuts or try Restbites – specially blended pumpkin seed, oats and chocolate balls (£14.99 fromzenbev.com[http://www.zenbev.com]).

“With the weather warming up, it’s the perfect time to head outdoors for your workout,” sayspersonal trainer[http://www.mirror.co.uk/all-about/personal-trainer]Nicola Addison (eqvvs.com[http://www.eqvvs.com]).

Indeed, a recent US study found that people whoexercised[http://www.mirror.co.uk/all-about/fitness]outside felt more energised and were more likely to repeat the experience. So whether it’s running, cycling or just walking with the family – get out and get moving!

“Pastel lip colours may be on trend this spring,” says dentist Uchenna Okoye (londonsmiling.com[http://www.londonsmiling.com]), “but they are particularly unforgiving if teeth look yellow. So give your smile an MOT by ditching brush heads or old toothbrushes, which should be changed every three months.

“And remember to use a straw for drinks other than water – as even ‘healthy’ smoothies and juices can destroy the enamel on our teeth and stain them.”

While spring is blooming beautiful, for many it means the start of hay fever season. “To reduce allergy symptoms, try adding spices to your cooking,” recommends nutritionist Frida Harju (lifesum.com[http://www.lifesum.com]).

“Not only will they make your food taste delicious and help speed up your metabolism to burn more calories, eating fresh garlic and ginger will act as a decongestant, reducing the inflammation that can lead to an allergic reaction.”

“Whether you want to lose weight or just adopt a healthier lifestyle, try this simple mindfulness trick to help motivate yourself,” suggests David Brodo, founder of self-improvementapp[http://www.mirror.co.uk/all-about/apps]Remente.

“Stand outside and focus on how warm the air feels, the smell of fresh grass and flowers, the sound of birdsong and how much more energised you feel.

“Actively engaging all the senses in this way will make you feel more present and positive about whatever you’re trying to achieve.”

“It’s the season to spring clean and declutter our homes, and the same principle can be applied to our minds,” says David Brodo.

“Even small things like streamlining your email and unsubscribing from irrelevant subscriptions can make your life feel a lot easier,” he suggests.

“Similarly, keeping a calendar of reminders and an effective to-do list at hand will stop you feeling overwhelmed.

“The more information you keep outside of the mind (in apps or calendars), the more decluttered and calm your mind will be.”

How to declutter: best tips to clear your home and lower the stress in your life[http://www.mirror.co.uk/money/how-declutter-10-tips-free-11828343]

“Laughter has been proven to help boost your immune system,” claims Dr Sarita Robinson, senior lecturer in psychology at theUniversity of Central Lancashire[http://www.mirror.co.uk/all-about/university-of-central-lancashire].

“So whether you choose to watch a comedyfilm[http://www.mirror.co.uk/all-about/films]or have a night out with fun friends, getting a few more giggles into your life could do wonders for your health.”

“Pets are amazing for yourpsychological wellbeing[http://www.mirror.co.uk/all-about/mental-health],” says Dr Sarita Robinson. “But if you can’t fit an animal into your life permanently, think about borrowing a dog from a friend once a week and taking it for a walk in the spring sunshine.”

Visitborrowmydog.co.uk[http://www.borrowmydog.co.uk]to find local dogs that need walking or contactdogstrust.org.uk[http://www.dogstrust.org.uk]to register as a volunteer.

“Almonds are not only crunchy and delicious, they’re really easy to include in your daily diet as a simple way to increase your nutrient intake,” says nutritionist Lucy Jones, fromChannel 4[http://www.mirror.co.uk/all-about/channel-4]’s Food Doctor.

“They’re particularly high in magnesium, a nutrient which reduces tiredness and fatigue, making a handful the perfect tasty snack to give yourself a spring energy boost.”

If you’ve ever fancied strumming a guitar or playing the piano, then spring is a perfect time to book your first lesson.

“Learning and playing a musical instrument at any stage of life not only improves mental performance and memory – helping to ward off dementia – it also builds confidence, relieves stress, and creates a sense of achievement and satisfaction,” advises Dr Emer MacSweeney, medical director of Re:Cognition Health memory loss clinic.

“Being in a sociable environment and mixing with others is a good way to stimulate the brain, keeping it agile, active and young,” argues Dr MacSweeney.

“Our brain needs exercise and challenges to keep it fit – just like any other part of the body, and research shows that fostering good friendships helps reduce anxiety and depression.”

“Make the most of the spring fruit and vegetables in season,” advises nutritionist Linda Foster. “Spring onions, spinach, Savoy cabbage, asparagus, broccoli and rhubarb are jam-packed with vitamins, minerals and iron, giving your body a much-needed boost after the dark winter months.

“To up your intake, aim to include fruit and veg at every mealtime, covering around 50% of your plate, and swap two meat-based meals a week for plant alternatives, for instance, nuts, beans, lentils or chickpeas.”

All that winter comfort food can leave us feeling bloated and uncomfortable, so steamline your tum.

“Great diuretics to expel excess water and help soothe the digestive track include sipping dandelion tea, adding asparagus to your dinner and using parsley at dinner time,” says Chris James, author of new book, Mind Body Cleanse (Penguin books, £14,99, from June).

“As soon as the weather warms up, wearing a broad spectrum sunscreen of at least SFP 30, which contains UVA and UVB protection, every day is the single most important thing you can do to prevent sun damage andskin cancer[http://www.mirror.co.uk/all-about/skin-cancer],” says Dr Maryam Zamani, consultant oculoplastic surgeon at the Cadogan Clinic, London.

“Apply liberally, not forgetting the ears, chest or hands – and don’t forget to use a lip balm with added SPF too.”

Enjoying the great outdoors can reduce depression and boost self-esteem, according to a study by Essex University.

Researchers found that a walk surrounded by nature lifted mood. Often called ‘forest bathing’, the practice of immersing yourself in green spaces can also lowerblood pressure[http://www.mirror.co.uk/all-about/blood-pressure]and boost theimmune system[http://www.mirror.co.uk/all-about/immune-system].

To find details of local parks and woods, type your postcode in at visitwoods.org.uk.

Want to throw out some mental clutter? Try this simple brain technique from life coach Jerry Sargeant.

“When you wake up, sit on the edge of your bed, take 10 slow, deep breaths and sit there in silence,” he says. “Observe the thoughts entering your head. Be aware of your body and energy levels.”

Practised daily, Mr Sargeant promises it will stop the “constant stream of incessant thoughts clogging your brain and controlling your life, leaving you calmer and with more energy for spring”.

(CNN) -- This winter, there's a good chance you might be looking for anything and everything to rid yourself of an annoying, lingering and sometimes debilitating cold.

You may want to add yogurt to your list of cold-fighting remedies.

"When it comes to yogurt specifically, I'd say there's not a lot of research that we can point to that indicates yogurt reduces symptoms of a cold," said Mickey Rubin, vice president of nutrition research for the National Dairy Council. That being said, "There are some things (in yogurt) we can point to that, in theory, would be beneficial."

For example, yogurt is full of probiotics, which can help boost the immune system, according to Kristi L. King, a senior registered dietitian at Texas Children's Hospital and a national spokeswoman for the Academy of Nutrition and Dietetics.

Studies that have looked at probiotics have found promising results in terms of reducing the duration and incidence of colds. However, specific benefits can only be attributed to the actual strains studied -- which do not necessarily exist in regular, non-supplemented yogurt, according to Rubin. For example, conventional yogurt contains Lactobacillus bulgaricus and Streptococcus thermophilus -- two cultures that are integral to the yogurt making process, and as such are known as "starter cultures." While these are beneficial bacteria, they are not necessarily the same probiotics that have been studied in clinical trials, according to Rubin.

"We know yogurt is a nutritious food choice and we know probiotics are beneficial to health, so including them in an overall healthy eating plan makes sense, but recommending them specifically for the common cold would be premature," said Rubin.

Yogurt also contains another immune booster: zinc. Research indicates that zinc can reduce the duration of cold symptoms, but the amounts of zinc needed for benefits -- at least 75 milligrams -- is much higher than the 2 milligrams present in an 8-ounce cup of yogurt.

Carbohydrates in yogurt provide energy, which are important in helping you recover from a cold, according to King. And one recent study, funded by the National Dairy Council, found that when women consumed yogurt every day for nine weeks, they had reduced inflammatory markers in their blood -- findings that suggest a mechanism by which yogurt might be helpful in fighting off cold symptoms.

"The common cold and its symptoms are an inflammatory response to the bug ... such that if yogurt or other foods reduced inflammation, it could in theory be beneficial -- but we need more research to know for sure," said Rubin.

The bottom line

Though the ability of yogurt to help fight a cold is, at best, theoretical right now, experts say there's no good reason not to choose yogurt when you have the sniffles or difficulty swallowing.

"I wouldn't rely solely on yogurt to fight the cold, but in conjunction with a healthy diet, yogurt may be beneficial," said King.

"Yogurt is smooth and goes down easy, so if you have a sore throat, or even a runny nose, it's comfortable to eat," added Rubin.

So choose yogurt for its soothing texture and nutritional attributes, which include calcium and vitamin D, along with possible cold fighters like zinc and probiotics -- but not necessarily as a primary therapy for a cold.

For maximum benefits, King recommends eating plain yogurt with other antioxidant-rich foods, such as berries, which contribute natural sweetness, in addition to more cold-fighting nutrients. "Pairing yogurt with blueberries or strawberries will give you an extra dose of vitamin C and antioxidants to fight the cold off," she said.

KELLY MCEVERS: Every handful of dirt in your backyard probably contains billions of microscopic living things. The planet depends on these microbes. But scientists don't even have names for most of them. Today, researchers announced in the journal Science they have made progress in exploring this largely unknown world right underneath our feet. NPR's Dan Charles reports.

DAN CHARLES: Noah Fierer at the University of Colorado, Boulder, wants to introduce us to all the microorganisms living in the ground.

NOAH FIERER: They do a lot of important things, directly or indirectly, for us. And I hope they get the respect they deserve.

CHARLES: Microbes create fertile soil, help plants grow, consume and release carbon dioxide, oxygen, other vital elements. But they do it all anonymously. Scientists don't know who they are or anything else about them, really.

FIERER: What they're doing in soil, how they're surviving in soil, what they look like.

CHARLES: They've been impossible to study partly because most of them refuse to grow anywhere but in the dirt.

FIERER: So we can't take them out of soil and study them in the lab.

CHARLES: This problem is so hard. Some scientists call the vast world of microbes a black box. You can't look inside. But Fierer and other scientists have come up with a way to open up the box just a little. They collect samples of soil and they just extract all the DNA from it, all the DNA from everything living in there. And there is a lot going on even in a small sample.

FIERER: Thousands of bacterial species can be found in a given teaspoon of soil, for example.

CHARLES: They study the DNA in each sample. And they're able to tell two things - how many different kinds of microbes live in that sample and how common each kind is. And Fierer discovered something interesting - out of all the different kinds of soil microbes out there, there's a relatively small group that seems to dominate. These microbes show up in large numbers in soil samples from deserts, grassy prairies, forests. Fierer made a list of 500 of the most common microbes. If we want to understand the whole soil ecosystem, he says, let's start by trying to understand these dominant species. It's a most wanted list, but it's also a list of question marks.

FIERER: Most of these microorganisms that made our most wanted list, they don't have a species name. They are undescribed.

CHARLES: Janet Jansson from the Pacific Northwest National Laboratory in Richland, Wash., is helping to lead a huge scientific collaboration called the Earth Microbiome Project. She says scientists will be looking closely at these commonly found microbes.

JANET JANSSON: They probably play an important role because they are dominant and ubiquitous. And so I really think that's what the next step has to be, is characterizing, you know, what do they do? And how are they impacted by change - climate change, for example?

CHARLES: It may be possible to piece together the entire genetic sequence of these microbes, she says. So even if you can't grow them in a lab, scientists may be able to figure out what they're doing just from looking at their genes. And any of these soil microbes, whether they're common or rare, could be the source of new biotechnologies, she says.

JANSSON: You know, new enzymes that remain to be discovered, novel antibiotics that remain to be discovered.

CHARLES: Treasures hidden in the ground. Dan Charles, NPR News.

In 2020 – now only two years away – it's estimated that almost one in every two Britons (47pc) who die will have had a cancer diagnosis in their lifetime. And the rate of diagnosis is rising – in 2010 it was 44pc, and in 1992 it was 32pc. If the trend continues, it will soon be fair to say that the majority of us will suffer from cancer in our lifetimes.

Already, cancer is the second leading cause of death in the Western world; worldwide, it accounts for one in six deaths. Strikingly, almost a third of all deaths from cancer can be attributed to lifestyle and behavioural risks, such as being overweight, smoking, drinking alcohol, lack of exercise and low intake of fruit and vegetables. The World Health Organisation estimate that nutrition and lifestyle factors may be responsible of up to 80pc of colorectal, breast and prostate cancer cases, and of one third of all cancer cases.

Eye opening stuff – but in one sense it shouldn't come as a surprise. As far back as the 1970s, research demonstrated that many Western countries, including the UK, had diets high in animal products, fats, and, and associated high rates of colorectal, breast, prostrate, endometrial and lung cancer. Conversely, developing countries had diets based on a couple of starchy staple foods and low intakes of animal products, fats, and sugar; they also had low rates of these cancers.

In other words, we've known that our lifestyles are linked to cancer – and yet, we've struggled to change our behaviours accordingly. One in four Britons is now either overweight or obese[https://www.nhs.uk/Livewell/loseweight/Pages/statistics-and-causes-of-the-obesity-epidemic-in-the-UK.aspx], and excess weight carries with it huge risks for cancer development. A recent study in the United States found that obesity and being overweight accounted for 14pc of all cancer deaths in men and 20pc of those in women.

So, given that the average Western diet is often unhealthy and can promote increased cancer risk, how can we change our diets to decrease this risk? The most cancer preventative diets are those based on a Mediterranean or Japanese diet. These diets are based on a balanced ratio of omega 6 and 3 fatty acids, along with high levels of fibre and antioxidants in fruit, vegetables, olive oil and wine. The Japanese diet in particular is thought to confer cancer preventative mechanisms as it contains up to five times the amount of cruciferous vegetables as an American diet, as well as eating more unprocessed soy foods.

There are several cancer prevention guidelines based on research collated by World Cancer Research Fund, The American Institute for Cancer research, and the World Health Organisation among others. These include eating a diet rich in a variety of fruit and vegetables, avoiding red and processed meat (particularly that which is grilled or fried), and improving gut health by eating more fibre and fermented foods. Limiting alcohol consumption is also both obvious and necessary.

Whilst there are many foods that prevent cancer, below I’ve listed some of my favourites, which are really simple to include in your daily diet and are backed by evidence based science.

The new midlife nutrition rules: 15 questions to fix your eating habits[https://cf-particle-html.eip.telegraph.co.uk/a2c686a6-c4d8-4a9b-a626-039354cbe608.html] Onions and garlic

Both of these can be added to virtually any savoury dish to make it taste better ... and prevent cancer.

Allicin and allyl sulphides are the active compounds in garlic and onion which take credit for its superstar status. These compounds bind with toxic chemicals so they can be excreted from the body, rather than taking a hold on your organs and causing havoc. The sulphur compounds act as bodyguards against oxidation and free radicals, which can cause cancer.

Tomatoes

Tomatoes are packed with lycopene, which has been shown to help prevent prostate cancer, specifically by preventing the development of free radicals and DNA damage. Populations that eat lots of tomato dishes have a much lower risk of prostate cancer in men.

Cooking tomatoes, particularly in olive oil, increases the lycopene content and allows higher absorption into our cells. This explains why the Mediterranean diet is so effective on the cancer prevention front.

Berries

All berries are packed with anti-cancer molecules such as ellagic acid (raspberries and strawberries are loaded with this) and anthocyanidins (blueberries). Both compounds block the activity of two proteins which are essential to cancer spreading and forming new blood vessels.

Similarly, proanthocyanidins (cranberries) have high antioxidant activity, which can halt tumour development.

Snack on seasonal berries or throw into your morning porridge.

More health benefits of the Mediterranean diet[https://cf-particle-html.eip.telegraph.co.uk/0f240ae0-9786-4313-9045-8b3816c87db1.html] Mushrooms

Several epidemiological studies have found that regular mushroom consumption reduces the rate of mortality from cancer. Japanese mushrooms such as shiitake, maitake and enokitake are packed with lentinan, which stimulates immune system activity, slowing tumour growth and the progress of cancer. They also help stimulate white blood cell count and activity.

Saute mushrooms with garlic, onion and basil and serve on sourdough or wholegrain toast for a real anti-cancer boost.

Parsley

This ubiquitous herb is high in apigenin, a polyphenol that inhibits the growth of cancer cells by blocking angiogenesis (blood vessel formation) and by decreasing inflammatory processes.

Parsley can be added raw or cooked to a range of cuisines, including Mediterranean and Middle Eastern. Chop up and add to eggs, hummous, or use as a garnish on any dish.

Toral Shah is a nutritional scientist. Find out more at www.TheUrbanKitchen.co.uk[http://www.theurbankitchen.co.uk/]

THE annual January battle to lose the Christmas bulge may already be too late to prevent damaging changes to health, a new study suggests.

For the first time, scientists have monitored the inner workings of the major biological systems of the body as people gained around 6lb over the course of a month.

The team from Stanford University looked at gene function, the metabolism, the expression of proteins, changes to the immune system, populations of bacteria, and the activity of the cardiovascular system.

They found that the human body undergoes dramatic changes even during short periods of weight gain, some of which are not reversed by weight loss.

Markers of inflammation in the body rose, the immune system began to ramp up and there was a shift in gene activity which is associated with heart failure.

"That was quite surprising. I didn't expect 30 days of overeating to change the whole heart pathway," said Dr Michael Snyder, professor of genetics at Stanford School of Medicine.

"But this all fits with how we think of the human body - it's a whole system, not just isolated components, so there are system-wide changes when people gain weight. In the end, we literally made billions of measurements." Previous research has shown that the average Briton gains around 2lb over the Christmas period, although some people studied put on as much as 8lb, suggesting that festive excess could have long-term health impacts. Nearly two thirds of Britons are overweight and one quarter are obese. In 1975, the average Briton had a Body Mass Index of 23, which is considered a healthy weight, but today that has risen to an unhealthy 27.

Eleven types of cancer are linked to excess weight, which can also lead to type 2 diabetes, heart disease, strokes and a range of other health problems.

For the study, which was published in the journal Cell Systems, 23 people were asked to embark on a highcalorie diet for a month. The researchers pooled information from each person's "transcriptome" - molecules which reveal patterns of DNA function; the "proteome", the complete set of proteins an individual actively produces; "microbiome", which records bacterial activity; and "genome", the actual DNA code. Although researchers recorded dramatic shifts, once the participants had dropped the excess weight, most of their microbes, molecules and gene-expression levels bounced back to normal.

However, some changes in protein and molecule production did persist. "It is an indication that some of these effects could be longer-lasting," added Dr Snyder. Susannah Brown, of World Cancer Research Fund, said: "This study is important as it helps explain, at the cellular level, how being overweight causes disease."

2lb How much weight the average Briton gains over Christmas, although some put on 8lb

Struck down by a cold? You'll probably head off to your local pharmacy to stock up on an array of pricey branded remedies.

But you could skip the chemist and make those medicines yourself with minimum effort - the results will be natural and just as effective, according to author Tanita de Ruijt, who has written a book of recipes for herbal remedies.

Feeling sniffy and under the weather? You could make your own version of Lemsip. Got a stomach ache? Try a digestive aid that's the equivalent of Alka Seltzer. Almost any shop remedy can be recreated at home. Whether it's a cure for a hangover, stress, tiredness or bad breath, there's a traditional tonic to treat the problem.

But any cold sufferer only really cares about one thing — will a cure make you feel better, and fast? With the help of GP and medical nutritionist Dr Sarah Brewer, Lucy Holden put homemade medicines to the test...

BENYLIN COUGH SYRUP

DIY cough mixture would save you a small fortune at the chemist but does it really work? This one aims to reduce inflammation in the throat by lubricating it, while the aromatic herbs are supposed to open up the airways and help fight off a cough thanks to their antibacterial properties.

Heat 180ml of olive oil with three sliced lemons, fresh sage, rosemary and thyme and 180ml of honey then strain and refrigerate until needed (makes 360ml). It keeps for three months.

TASTE TEST: This looks like it has come straight from a medieval apothecary and I have to say, it's horrid. Theoretically, it may soothe a sore or itchy throat but drinking this much slippery olive oil is as disgusting as it sounds.

DR BREWER SAYS: Get it down if you can — the oil and honey will coat your throat, reducing irritation. The lemon and herbs add flavour and have antibacterial and anti-inflammatory properties. The natural ingredients work differently from a branded cough medicine, which contain substances that suppress your cough reflex, such as the chemical dextromethorphan. But the soothing action will help achieve a similar result. 7/10

ALKA-SELTZER

Alka-Seltzer tablets cost around £4 for 20 in Boots and contain aspirin, sodium bicarbonate and citric acid, which help settle the stomach after illness. This homemade version does the same thing, using natural ingredients that work in the same way as the tablets — just mix 300ml of sparkling water (which contains sodium bicarbonate), the juice of a lemon or lime (both of which contain citric acid) and fresh ginger.

TASTE TEST: Refreshing and with none of the chemical aftertaste of a shop-bought equivalent. It makes it great for kids — they'd be more likely to drink this.

DR BREWER SAYS: This is a nice, sparkling rehydration drink that would be much better for you than commercial fizzy picky-me-ups, which contain up to 1g of salt per tablet. The mineral water and lemon juice provide nutrients that we need to replace after being sick, especially potassium, chloride, calcium, magnesium, and phosphate in addition to sodium. There's a little sugar in  the fruit to give you a boost, lots of vitamin C, and ginger to combat nausea. It would be great for settling a queasy tummy. 9/10

NIGHT NURSE

Night Nurse is the go-to remedy for colds and flu or aches and pains that disrupt sleep. Yet the  commercial product — which contains paracetamol — will set you back almost £8 for 160ml.

Try making a natural version at home by boiling 15 bay leaves, three cinnamon sticks, one tablespoon of cloves, half a teaspoon of black peppercorns, 5cm of ginger and ¼ of a grated nutmeg with two litres of water and leave for up to three hours to enhance the flavour, before drinking (makes eight servings).

TASTE TEST: This fills the kitchen with a lovely smell that makes it worth the effort. Let it brew to get the most flavour from the herbs and spices.

DR BREWER SAYS: This makes a warming drink. It's antiviral thanks to the ginger, bay leaves and cinnamon, while the cloves, black pepper and nutmeg are natural pain relievers. Nutmeg is  a natural sedative too.

Many of the ingredients are also anti-inflammatory. The paracetamol in Night Nurse eases pain but offers little anti-inflammatory relief. 8/10

LEMSIP

Lemsip Cold and Flu sachets (£3.99 for ten in Boots) contain paracetamol to reduce fever, headaches and body aches caused by a blocked nose and throat. This natural version — a hot toddy with a drop of whisky — has heat, spice and sweet and sour flavours and is supposed to give you relief from mucus and fight infection.

It takes ten minutes to make. In a glass mix 250ml of boiling water with a cinnamon stick, two cloves, 2cm of fresh ginger, honey, lemon and whisky. Enjoy when infused.

TASTE TEST: This is so comforting and would help lift the gloom of a nasty cold. It doesn't taste boozy but the whisky gives it a smooth feel and helps you sleep.

DR BREWER SAYS: I swear by a hot toddy to treat a cold, relieve congestion and aid sleep. Honey is soothing, while the spices add antiviral and antibacterial prop-erties. Studies show that a warm drink helps you breathe more easily, while a small amount of alcohol dilates blood vessels to help bring more antibodies and immune cells into the respiratory tract to fight infection. The strong flavours stimulate the tiny hairs that line your airways, encouraging the body to rid itself of mucus, viruses and bacteria. 10/10

LISTERINE

This doesn't just freshen breath, it also claims to kickstart digestion. It is modelled on an Indian after-dinner snack containing fennel seeds. It's thought that fennel destroys the bacteria that lead to bad breath - fennel essential oils are antibacterial and help to neutralise odours.

Toast a handful of fennel seeds in a dry pan over medium heat and then mash in a pestle and mortar with a tablespoon of honey, 2.5cm of ginger and turmeric and a sprig of mint to release the essential oils. Mix with 240ml of sparkling water, the juice of an orange and lime and a tablespoon of apple cider vinegar.

TASTE TEST: This is delicious and makes your breath feel fresher.

DR BREWER SAYS: Ginger reduces nausea, while apple cider vinegar has many health benefits. It contains weak acids that aid digestion. It's also thought to promote weight loss by helping the body burn fat. The sparkling water may give wind however.

Fennel has powerful antibacterial properties — its essential oil is thought to act on the membranes of bacteria cells. Fennel is traditionally used as 'gripe water' — a digestive tonic for babies —and can help fight bacteria that cause stomach upsets, as well as disrupting mouth bacteria associated with bad odours. 6/10

GAVISCON

This Kombucha tonic is designed to help that bloated feeling after a big meal, which can lead to heartburn. Bash around 2.5cm of ginger in a pestle and mortar, then mix with three sage leaves and sprigs of mint and rosemary. Pour 300ml of kombucha (£2.99, hollandandbarrett.com) — a fermented tea made from the kombucha plant — over the mix and strain into a glass.

TASTE TEST: This has a fresh taste and the pungent kombucha is well masked by the herbs. It goes down well after over-indulging.

DR BREWER SAYS: Kombucha is fermented so acts as a probiotic, providing good stomach bacteria, while the ginger reduces nausea and bloating. Mint and rosemary relax intestinal spasms to relieve wind and indigestion. Better to avoid overeating, though. 4/10

* Tonic, Delicious And Natural Remedies To Boost Your Health by Tanita de Ruijt (Hardie Grant, £12.99). Order a copy for £10.39 (offer valid to February 1, 2018) at mailshop.co.uk/books or call 0844 571 0640.

© Daily Mail

It's amusing - and instructive - to scan the food and dining trend forecasts that pop up at the beginning of each new year.

Let's start by agreeing that the following information doesn't necessarily enjoy an enduring relationship with reality.

Which is why it's called "forecasting." Sure, there are some data-based foundations for the conclusions being drawn, but it's the future, which cannot be predicted with 100 per cent accuracy.

Still, nearly every tea-leaf reader agrees: Vegetables and "plant-based" foods (a.k.a. meat substitutes) will continue to be hot-hot-hot. From there, it's pretty much anything goes.

McCormick & Co., the spice and flavourings giant, has been issuing its McCormick Flavor Forecast since 2000. This year's edition takes its cues from carts, trucks and food halls worldwide.

It says we should expect to see dessert versions of bao (China's soft steamed buns) and gyrosfilled arepas. Ethiopian berbere spice blend (paprika, allspice, coriander, ginger, cinnamon, cardamom and red pepper) and Japanese furikake (seaweed, sesame, sugar, salt and dried seafood) seasoning will be the new essential flavour enhancements. On the subject of do-it-yourself meals, the hot pot - with nods to central Mexico and the West Indies - will be all the rage.

The soothsayers at Whole Foods Market predict that we'll be seeing more puffed and popped snacks ("New extrusion methods have paved the way for popped cassava chips, puffed pasta bow ties and seaweed fava chips") and that variations on shakshuka will be on menus everywhere. The taco will continue its evolution ("think seaweed wrappers with poke filling") and harissa will spice up cooking. On the cocktail front, elderflower will become, yes, the MVP ("most valuable petal") as floral flavours grab the spotlight.

Flavour of the year? Just as Pantone recently announced that "Ultra Violet" is its colour of the year, Flavorman, the Kentucky-based custom beverage development company, is betting on a single flavour to reign supreme in 2018. Maple.

"The sweet sign of spring and uniquely North American ingredient is the top trending flavour for the upcoming year," is the company's decree.

"It is famous for its complex sweetness and unmatched flavour. More recently, it is front and centre for its role as an alternative sweetener and extensive health and nutritional benefits."

"Change Is the New Black" is the title of the 2018 trend report from San Francisco-based restaurant industry consultants Andrew Freeman & Co.

They're hailing Washington, D.C., as the food city of the year. They envision more Jewish delis and believe that chicken - from rotisserie to fried - will be grabbing chefs'and consumers'attention as never before.

They also anticipate a continued upswing for both mezcal and Sicilian wines, and say that restaurateurs will jump on membersonly and VIP dining room setups.

Now in its sixth year, a national survey conducted by Today's Dietitian magazine and Pollock Communications ranks what 2,000-plus registered dietitians consider 2018's top 10 superfoods.

Fermented foods (yogurt, kefir, kombucha, sauerkraut, kimchi and others) grabbed the top berth, hailed for their "powerful health benefits, from boosting gut health to blunting inflammation."

The remaining rankings, in descending order, include avocado, seeds, nuts, green tea, ancient grains, kale, exotic fruits, coconut products and salmon.

Extrapolating from the demand he's observing from his nationwide client base, farmer Lee Jones - the overalls-wearing operator of the Chef's Garden in Huron, Ohio - believes that 2018 will be all about uncommon herbs (lemon bergamot, lovage and nepitella mint), flowers with flavour (white pea blossoms, borage blooms and begonias) and produce with uniquely shaped leaves (citrus lace and Calvin pea tendrils) making their way onto plates. Waste not, want not The Specialty Food Association's six-member "trendspotting panel" has decreed that "upcycled" products - created from ingredients and scraps that might otherwise be discarded - will be on the rise.

"We're already seeing pressed juice made from imperfect fruit, chips made from fruit pulp and snack bars made from spent grain from the beermaking process," reads their report.

They're also leaning into Filipino cuisine, which they feel has been overshadowed in the U.S. by Thai and Vietnamese.

So-called "Goth food" - led by activated charcoal, which is being touted as a superfood for its reported detoxifying uses - means we'll be seeing black pizza crusts, lemonade, ice cream and more.

Oh, and with more U.S. states legalizing recreational marijuana, they foresee a blossoming of cannabis cuisine via a variety of beverages, treats and snacks.

Chefs, bartenders and sommeliers from more than 80 Kimpton hotel and restaurant properties peered into the future and chimed in on 2018 trends.

They foresee a growth spurt in Chifa (Cantonese-Peruvian) fare, and drink menus influenced by dill, aquavit and other Nordic touches.

Their horizon is also filled with stepped-up coffee cocktails - everything from Turkish espresso with aged rum and cacao nibinfused agave to Manhattans fashioned with coffee-cardamom vermouth - and sour beers will continue to enter the mainstream.

Finally, Baum + Whiteman, restaurant/food consultants in Brooklyn, agree on how we'll all be drawing kitchen inspiration from the Philippines.

But they also believe that we'll be knee-deep in fast-casual Indian street food (chicken masala pizza, tandoori chicken poutine) and upscale Korean restaurants. Quirky single-item restaurants (Chicago's XO Marshmallow Café, for example) will be growing, and going cashless will appeal to an ever-expanding number of restaurateurs.

Not to be missed is B+W's speed-reader "buzzwords" section. Its 2018 edition includes cotton candy, hemp ("the non-hallucinatory kind"), raclette ("makes a comeback as cheese of the year") and schnitzel, which is predicted to become "trendy again."

Time - at least the next 12 months - will tell.

TRENTON -- Philip Dunton Murphy, whose brand of pragmatic progressive politics propelled him from Democratic donor and former American ambassador to the 56th governor of New Jersey, was sworn into office on Tuesday, claiming a mandate to provide sweeping change and promising to focus heavily on the stagnant economy.

''We can once again be the state that leads the nation in progressive policies and puts common sense and our residents first in line,'' Mr. Murphy said during his 34-minute inaugural address inside a theater here.

An unabashed liberal, Mr. Murphy's rise to one of the most powerful governor seats in the country comes against the backdrop of the polarizing Trump administration. And Mr. Murphy pledged that his stewardship of New Jersey will be a check on what he portrays as conservative overreach and abusive policies stemming from the White House.

Indeed, Mr. Murphy, one of the most liberal candidates to win in an increasingly Democratic state, represents a significant shift for New Jersey as he succeeds Gov. Chris Christie, a Republican and a supporter of President Trump. Mr. Christie's tumultuous eight-year tenure was marked by funding cuts in education, public pensions and transportation.

''Despite the challenges we face, I remain an optimist,'' Mr. Murphy said as he laid out an ambitious agenda. Here's a look at how his plans stack up against those challenges.

On Trump

PROMISE: ''We will resist every move from President Trump and a misguided congressional leadership that would worsen income inequality; or divide families or deny access to college for our Dreamers; or defund essential infrastructure; or gut health care for our children, seniors and the working poor; or provide a tax windfall to giant corporations and billionaires at the expense of our working- and middle-class families.''

REALITY: Many White House policies will hurt New Jersey. The new federal tax plan will raise taxes for many residents who previously were able to deduct all of their property taxes. Commuters were dismayed when the Trump administration indicated that it would not -- at least for now -- provide financing for a new rail tunnel under the Hudson River. To counter Washington, Mr. Murphy has shown a willingness to be creative with the state tax code, though finding sufficient money for the rail tunnel without help from the federal government will likely be impossible. The new governor can also take steps to protect undocumented immigrants, such as providing state identification cards and driver's licenses and making them eligible for college financial aid. But immigration policy is ultimately set by the federal government.

On the Economy

PROMISE: ''A stronger and fairer New Jersey is rooted in an economy that creates better jobs and provides higher wages that creates places where industries can grow and communities can rise, where innovative companies are born and where millennials want to live and where seniors want to retire.'' He added: ''for small businesses, and women, veteran and minority-owned businesses to thrive instead of delivering massive tax breaks to a handful of select and connected big corporations that don't need them in the first place.''

REALITY: Mr. Murphy inherits a stalled economy -- the unemployment rate is higher than the national average. The state has struggled to retain younger workers and the new tax plan could make things worse. The state's staggering pension debt has led to 11 credit downgrades in the past eight years. Still, a report by McKinsey last year found that New Jersey had the potential to grow its economy by more than $150 billion and create more than 250,000 jobs over the next decade if it shifted from its practice of providing tax credits to retain old businesses to providing incentives for start-ups. Mr. Murphy, a former Goldman Sachs executive, has embraced the idea of new incentives and on Tuesday talked about ''technology incubators.''

On Education

PROMISE: ''A stronger and fairer New Jersey funds its public schools and delivers on the promise of property tax relief. It makes a four-year college more affordable and provides free access to community college. And it creates new training programs to prepare our residents for jobs in an innovation-driven economy.''

REALITY: New Jersey has the highest property taxes in the nation, driven largely by the way it pays for public schools. The state also has some of the country's highest paid teachers. Mr. Murphy said the state would fulfill its financing obligation to fully fund public schools as a way to lower property taxes, but it remains unclear how he would generate the additional revenue. Mr. Murphy's financial blueprint should become clearer when he delivers his first budget address on Feb. 27.

On Marijuana

PROMISE: ''A stronger and fairer New Jersey embraces comprehensive criminal justice reform comprehensively, and that includes a process to legalize marijuana.''

REALITY: Mr. Murphy's push to legalize marijuana -- which he frames as a way to achieve criminal justice reform while generating hundreds of millions of dollars for the state -- will likely test his ability to marshal the Democratically-controlled State Legislature. While there are two bills that could lead to legalization, there are strong voices of opposition that will need to be reckoned with.

On First Steps

PROMISE: ''I ask you to send me the bills, among others, to reaffirm our support for women's health and Planned Parenthood; to raise the minimum wage to $15 an hour; to promote equal pay for women; to give every worker the peace of mind of earned sick leave; to tear down barriers to voting; and, to strengthen our gun laws.

REALITY: Mr. Murphy quickly took action on some of these promises hours after his speech, signing an executive order aimed at promoting pay equity for women by prohibiting state agencies from asking the pay history of prospective employees. Some of his other promises will require legislative approval and though some bills, such as providing funding to Planned Parenthood, are pending, other issues, like increasing the minimum wage, will require intense negotiations.

Notably absent

Mr. Murphy made no direct mention of two of the state's most pressing issues: its large public pension liability and its decrepit transportation system, especially the chronic complaints about the reliability of New Jersey Transit's commuter trains.

Nearly 30 years ago, when the world was still going mad, Calvin of Calvin and Hobbes tried to sell Calvin's Curative Elixir at a roadside stand. When Hobbes objected that it was plainly "dirty water from the drainage ditch," Calvin tried the slogan "Fortified with chlorophyll" before settling on charging people $1 a glass not to drink from his "Pitcher of Plague." But in the era of "raw water" the joke is on us.

In case you're also in hiding from the insanity we call "popular culture," there's this new trend where you get healthy by drinking "naturally probiotic" water that hasn't been treated to remove animal poop. No, I mean to remove essential minerals, ions and, um, animal poop.

The National Post says people aren't just deliberately drinking unhealthy water for their health, they're paying nearly $10 per litre for non-vintage Eau de Lac. Yet they would riot if asked to pay such a price for gasoline or, indeed, to drink ditch water from their tap.

Many reputable people have leapt up to condemn this fad as obviously unhealthy.

But they are getting the same sani-wiped elbow that common sense, authority and pride in past achievement now routinely receive. (Can I just note here that the Oprah for President boom, which in our fastpaced social-media times lasted roughly 17 hours, foundered partly because she rose to fame and fortune peddling outrageous quackery? Donald Trump did not invent or patent contempt for logic and evidence.)

Raw water is hardly the only fad to gain in strength, the more reputable opinion condemns it. And let's face it; reputable opinion has dug itself a pretty deep hole with its propensity for disregarding evidence and silencing dissent. I don't just mean in the bad old days. But there must be some kind of golden mean between believing every news story with "experts say" in the headline and refusing to vaccinate your children or boil your water. Seriously. Raw water? Doesn't everybody know if you must drink from a tainted source it is vital to cook the stuff first? Tea wasn't healthy primarily because of the plant's alleged medicinal properties. Boiling water to make it meant you killed the bacteria ... before they killed you.

My late friend Tom Davey, publisher of Environmental Science & Engineering, was routinely indignant that people could be induced to pay premium prices for bottled water when safe tap water was the single greatest environmental triumph in human history.

But today some trendies are willing to pay premium prices to avoid safe tap water, partly on the basis of the same hooey about trace elements that made "mineral" water popular, partly out of paranoia once the purview of anti-fluoridation Red-baiters, and partly out of amazing scientific ignorance including about the presence of vital nutrients in food, especially if you don't just eat the super-processed kind. There. I said it. Some of what we ingest is overly processed, relentlessly scientifically improved until it becomes harmful (a problem by no means restricted to food). But some isn't, including tap water.

I realize safe drinking water was hailed as an achievement back when mainstream environmentalists wanted the planet to be nice for people. Today's far greater skepticism about whether human and environmental well-being are compatible creates considerable reluctance to make our well-being a significant measure of progress.

But I am in the older camp. Without being insensible to the "crowding out" of ecosystems even by flourishing human communities, let alone poor ones, I still believe we can live well in harmony with nature, and only thus.

Some conservative associates think my deep unease with factory farming requires me to line my hat with tin foil. Other people believe my support for conservatism requires me to line my head with it. But I can only fit so much metal into either, and I draw the line at deliberately drinking the kind of water that used to bring us cholera epidemics.

Would it be impolite to cite this trend as proof that modernity has more money than brains, that the more a life of luxury is delivered to us as a birthright rather than being a hard-won and inherently precarious achievement, the less we are able to count our blessings or act prudently? By all means save the whales. Get plastic out of the oceans. Protect ugly as well as cute species and their ecosystems. Know that man cannot flourish cut off from nature, and weep at Saruman's conversion of the Shire from bucolic to industrial in the Lord of the Rings. But you can't do yourself or the Earth any good while dying of dysentery you brought on yourself by pampered stupidity.

Instead, start each day with Robson's Curative Elixir. Free from your tap, though I'll take the dollar if you feel like sending it.

To usher in the new year, we asked creative people to share the homemade recipes they count on to detox, cleanse — and refresh.

“As a young line cook, I’d eat when I could and I liked to feel full,” says Angela Dimayuga, known for her prowess behind a wok and as the former executive chef of Mission Chinese Food in New York. “Now, I think a lot more about what I put into my body and notice how I feel afterward.” In her Brooklyn apartment, she cooks mostly with vegetables and tries to include healthy grains and proteins in her meals; she also enjoys the process of fermenting and thus keeps a steady diet of probiotics through kefir, sauerkraut, kimchi, kombucha and natto (fermented soybeans — a Japanese superfood). Also perennially on her menu during the winter months: fuyu persimmons, plucked straight from a tree in her childhood backyard in San Jose, Calif., and sent to Dimayuga by her mom each November.

Dimayuga says that she didn’t like persimmons as a child, instead (and rather poetically) developing a taste for the fruitas an adult, only when she strayed far from the tree. Also, she adds, “A lot of people don’t know what to do with them.” She eats some as soon as she receives her mom’s package and the persimmons are “in the apple-crunchy stage,” and then stores the rest in her refrigerator, where they slowly ripen throughout the winter.

The fruit ultimately becomes breakfast fare, either as a smoothie or atop porridge. The former calls for persimmons that are soft to the touch and “feel like a basic unripe grocery-store tomato,” which Dimayuga quarters and blends into a persimmon-sesame milk smoothie. She drinks it with a side of toast smeared with butter, sea salt and nutritional yeast, a recipe from her girlfriend that, Dimayuga emphasizes, only works with good, hearty bread. She also stirs up what she has dubbed People’s Coffee — a mixture of half drip coffee and half homemade Chai plus a splash of milk, inspired by a recent sojourn in Northern California and trips to Bolinas People’s Store.

Then, when the persimmons soften and become jammy, Dimayuga plops them on top of quinoa-oat porridge. Both this dish and the smoothie “are sturdy enough to let a person add the adaptogens that they might be into,”she says, herself a fan of the fortifying herbs that strengthen the body against stress and fatigue — she often includes maca, reishi and cordyceps. “As we learn more about these ingredients, we can think more and more about the flavors they provide, just like any spice in your spice cabinet,” she says.

Dimayuga has been directing a lot of thought toward her daily routine, since she is, for the first time, operating outside of a regular restaurant setting; she resigned from Mission Chinese last October, and is working on a series of different pop-ups, as well as a soon-to-be-announced project in Geneva, Switzerland. Along with eating a satisfying breakfast, she goes to spin and yoga classes, takes baths and applies face treatments and swears by the Backnobber massage tool[https://www.amazon.com/Original-Backnobber-Pressure-Positive-Company/dp/B00120WDRK?th=1] to alleviate neck and back tension. “For me,” she says, “wellness is listening your body the best way you know how.”

Here, Dimayuga shares her two persimmon breakfast recipes with T.

∙ 2 very ripe persimmons, tops removed

∙ 1 fresh lime, juiced

∙ 2 tablespoons tahini

∙ 8 raspberries

∙ 1 cup coconut water or cold water

∙ 1 tablespoon chia seeds

∙ 1 tablespoon flax seeds

∙ 8 ice cubes

∙ Optional: 1 tablespoon of your favorite adaptogens (Dimayuga likes maca, ashwagandha, reishi and cordyceps.)

1. Add all these items to a blender and pulse-blend until smooth. If you want it colder or looser, just add more ice cubes and cold water.

2. Serve; Dimayuga suggests using stainless steel straws[https://www.amazon.com/dp/B06XJRY2QR/ref=asc_df_B06XJRY2QR5311029/?tag=hyprod-20&creative=395033&creativeASIN=B06XJRY2QR&linkCode=df0&hvadid=216532839499&hvpos=1o3&hvnetw=g&hvrand=386586937510940533&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9031981&hvtargid=pla-351585707897], “because I think it gives the sensation of a colder smoothie plus its bio-friendly.” Makes two smoothies.

∙ ½ cup oats

∙ ½ cup red quinoa

∙ 2 tablespoons chia seeds

∙ 2 tablespoons golden raisins

∙ 2 cup water

∙ 1 cup hemp milk or your favorite milk/alternative milk

∙ a pinch of salt

∙ 1 very ripe persimmon (in the jam stage), with the top removed

∙ Optional: 1 tablespoon of your favorite adaptogens

1. In a small sauce pan combine all ingredients.

2. Bring to boil, then low simmer and stir occasionally for about 15 minutes until tender. Add more liquid if necessary.

3. Distribute into two serving bowls and serve super hot.

4. Carefully pick up the very ripe persimmons and scoop out the jammy flesh and top your hot porridge. Makes 3-4 servings.

Related:My Madeleine | Angela Dimayuga

Asian-American Cuisine’s Rise, and Triumph

(The author is a Reuters Breakingviews columnist. The opinions expressed are her own.)

By Carol Ryan

LONDON, Jan 16 (Reuters Breakingviews) - Nestlé is parting ways with LaffyTaffy and Runts. The Swiss food group agreed on Tuesday to sell its U.S. candy brands to Italy’s Ferrero for a sweet $2.8 billion to invest in products with better growth prospects than junk food. But high valuations for alternatives like vitamin pills limit new boss Mark Schneider’s opportunities to make Nestlé a clean-living champion.

Privately owned Italian chocolatier Ferrero is paying richly to bulk up on brands like Butterfinger and Babyruth. The price is twice the multiple of EBITDA that Unilever secured in selling its slow-growth margarine business to private-equity group KKR in mid-December, or roughly 20 times, according to a person close to the deal. Ferrero gets the third spot behind Hershey and Mars in a troubled U.S. confectionery market that is currently growing at just 1 percent per year, based on Euromonitor data.

Nestlé's newish boss will now plough the proceeds into more attractive and higher-growth products like pet food, bottled water and consumer healthcare, singled out for focus during the company’s strategy day in September. He has spent $2.3 billion on probiotics maker Atrium Innovations and is front-runner to buy German drugmaker Merck's healthcare business, Bloomberg has reported, which makes Seven Seas nutritional supplements.

Still, high valuations make the sugar-for-supplements swap that bit trickier to pull off. Take the Merck consumer-healthcare business. At a mooted price of $5 billion, or 4.7 times sales, the business would generate a post-tax return on investment of just 4 percent, based on the operating profit margin of below 25 percent that analysts reckon big pharma groups get from their consumer arms. In the search for top-line growth that may seem less than important. But moderation is healthy in all things – not just sugar.

On Twitter https://twitter.com/Breakingviews[https://twitter.com/Breakingviews]

CONTEXT NEWS

- Nestlé said on Jan. 16 that it will sell its U.S. confectionery business to Italian chocolate manufacturer Ferrero for $2.8 billion.

- The Swiss food group said that the division, which sells brands such as Butterfinger, Crunch and LaffyTaffy, had sales of 900 million Swiss francs ($935 million) in 2016.

- The deal will make Ferrero, owner of Nutella spread and Ferrero Rocher pralines, the third-largest chocolate company in the United States after Hershey and Mars, according to Euromonitor International.

- For previous columns by the author, Reuters customers can click on

- SIGN UP FOR BREAKINGVIEWS EMAIL ALERTS http://bit.ly/BVsubscribe[http://bit.ly/BVsubscribe]

(Editing by John Foley and Martin Langfield)

This editorial appeared in the Chicago Tribune:

One connoisseur described the beverage's exquisite "vaguely mild sweetness." He extolled its "nice smooth mouth feel, nothing that overwhelms the flavour profile."

The latest pricey pinot? A fine vintage Bordeaux?

No, he was talking about "raw water" - unfiltered, untreated, unsterilized H2O fresh from somewhere other than a treatment plant.

Bottling companies in this fast-burbling industry are seeking to cash in on the next fresh thing.

Devotees claim their water is better than tap for many reasons.

It doesn't have added fluoride, cavity fighter and bête noire of conspiracy theorists.

It doesn't pass through lead pipes. It doesn't undergo the "wrong" kind of filtration that removes beneficial minerals and healthful probiotic bacteria.

But water siphoned from a supposedly pristine stream or spring may be tainted. Naturally occurring elements such as arsenic and radon can contaminate groundwater. Run-off from pesticides or other chemicals pose huge risks.

"Modern municipal water treatment is one of the all-time greatest public health achievements," Commissioner Debra Shore of the Metropolitan Water Reclamation District of Greater Chicago reminds us.

"It is simply reckless to revert to untreated sources of water because they've been pitched as 'pure' or 'raw.' When I go camping I bring a water filter because even the purest mountain streams can have harmful bacteria. Talk to anybody who's gotten giardia from drinking water from clear mountain streams."

Something better than Lake Michigan's (treated) best?

Sorry, but that sales pitch doesn't hold water.

Winter doesn't just bring the blues, it also gifts us with coughs, runny noses and sore throats. It's not because of the adage of bundling up or "you'll catch a cold!"

We tend to get more cold and flu viruses during the winter as germs survive longer indoors due to poor ventilation and lack of humidity, and we are stuck indoors for much longer during the frigid months.

There's a key to rev up our immune system that can make a huge difference: you are what you eat. A healthy diet often prevents colds and flus or reduces their longevity. The antioxidants including vitamins C, A and E found in fruits and vegetables protect our cells and boost our immune system. Supplements can never replace the real thing.

A healthy diet year-round is crucial to keeping well. This means cutting down on inflammatory foods including white flour, white rice, sugar and saturated fats, as inflammation reduces your immune system. Stick to a balanced diet with lots of vegetables, fruits, herbs, spices, whole grains, healthy fats and lean protein.

So what is the "magic bullet" to stave off the sniffles? Here are my edible solutions to work into your daily diet to help keep you ailment-free in 2018.

Garlic

Allicin, a natural chemical in garlic, fights common viruses. Add it to your cooked foods and salads. Don't forget to have breath mints on hand.

Broccoli

Raw or lightly steamed broccoli contains vitamins A and C, as well as the compound sulforaphane, which helps ward off viruses. Add it to salads or use for dipping.

Vitamin C

For decades, this has been the most popular vitamin for fending off viruses, but a handful of supplements won't do much once you're already infected. The best defence is to include a variety of fruits and vegetables daily with vitamin C to keep your immune system strong. Oranges aren't your only option - you can get more vitamin C from strawberries, kiwis, pineapple, mango, papaya, bell peppers, broccoli, cabbage, snow peas, Brussels sprouts, cauliflower and kale.

Probiotics

Probiotics are beneficial bacteria that are good for the gut. We generally think of this as meaning digestion, but our gut health is actually a key component to many elements of our health, including 70 per cent of our immune system. Studies show that specific foods containing probiotics reduce the occurrence, length and severity of colds. These foods include sauerkraut, kefir, yogurts with live and active cultures, kimchi, kombucha and miso.

Chicken soup

There's nothing like a warm bowl of chicken noodle soup when you're under the weather, but does it actually help to fight off a cold?

The combination of chicken, homemade broth, veggies (such as carrots, celery and onions) and noodles or rice is immune-boosting and soothing. The warm broth clears your nasal passages and keeps you hydrated.

Mother was right!

Tea

We drink mug after mug of tea when we're ill as it feels great on a sore throat, but it's actually doing more to help, depending on the type. Black and green teas contain an amino acid called L-Theanine, which boosts our immune system.

Black tea has more of this amino acid than green, but green tea protects the immune system against disease-causing free radicals.

Spinach

Spinach is rich in vitamin C and contains several antioxidants, which increases the ability for our immune system to fight infections.

Eat it raw or cook it as little as possible to get the most nutrients.

Shellfish and fish

Indulging in fish or shellfish twice weekly may prevent colds and flus. Selenium, a mineral found in oysters, lobsters, crabs and clams, helps white blood cells produce proteins that fight flu viruses. Salmon, tuna, mackerel, and herring are loaded with omega-3 fats, which reduce inflammation.

Before you end up sidelined on the couch this winter, include a combination of these immune-boosting foods so you can have a healthy 2018.

Rose Reisman is a nutritionist, caterer, speaker, media personality and author of 19 cookbooks. info@rosereisman.com

As parents, do we determine our children's eating habits? There's a lot of blame when it comes to childhood obesity, eating disorders and body image problems, but how much do we actually know about what works to help children eat and grow in a healthy way?

Back in November, I wrote about the issue of fat stigma, and the bad things that can happen to children's health and well-being when they are shamed or bullied about being overweight. I referenced a policy statement from the American Academy of Pediatrics that called on pediatricians, in particular, to be careful about using harsh, stigmatizing or judgmental language with our patients around this sensitive issue.

Many of the people who commented on the article wrote about the pain of being bullied or criticized as children -- or in some cases, the pain of seeing a child bullied -- for being overweight. However, many readers also scorned ''overweight parents feeding garbage 'foods' ... to their overweight children,'' as one reader put it. ''Wake up parents,'' said another, ''Your kids don't HAVE to snack all the time. You are ruining their future health and self esteem.''

''When you are the parent of an obese child, there is tremendous stigma,'' said Dr. Julie Lumeng, a professor of pediatrics at the University of Michigan. ''Everyone looks at the parent and thinks: That parent is incompetent. They don't care about their child. Why can't they just make the child eat less and exercise?''

There's an underlying assumption here about what adults can control, and about how children can be controlled, if only their parents would take the trouble, or make and enforce healthy rules for the whole family, or read the nutritional information on the back of the cereal box.

Certainly, there's some confusion and disagreement out there about what foods are healthy, even among experts. And of course, some would say that if you're truly concerned about healthful eating, you're better off not buying much food that comes in a box. But does better nutritional awareness by parents actually translate into children eating in a healthy way?

Obesity experts would say that we all live in what they call an ''obesogenic'' environment, with fast food heavily marketed, and often cheaper, than food prepared from scratch. Screens distract us from the social give and take of family meals, even while advertising processed foods, and other societal factors encourage everyone to keep on snacking and sipping.

But we don't really understand all the intricacies of why some children eat to excess and become overweight while others, often in the same family, stay lean.

A full acquaintance with the obesity research doesn't necessarily help parents make their daily decisions. A few years ago, Dr. Lumeng got an email from another physician who had heard her speak at a meeting, and had a 6-week-old infant who was so hungry she didn't know what to do. Should she not feed her baby, she asked?

The doctor who wrote to her was Dr. Jennifer Kerns, an obesity medicine specialist at the Veterans Affairs Medical Center in Washington, who had herself lost weight as a contestant on ''The Biggest Loser'' in 2006 and spent some time serving as the show's physician. She became board certified in obesity medicine, and when she later got pregnant, she said, she worried that her child might struggle with weight as she had done.

''I was really focused on my weight gain and essentially weighed myself every day of my pregnancy,'' she said. She exercised until two days before she delivered the baby. She was determined not to have a cesarean section so the baby would have a healthier microbiome from picking up the right bacteria during the passage through the birth canal. She was resolved to breast-feed.

And now she had a child who was ''instantly a very dramatically hungry baby, so much so that I was unable to nurse him,'' she said. ''We tried for five weeks and I had five different lactation consultants. He wouldn't be patient enough to wait for milk to let down.'' Determined to give him the benefits of breast milk, she ended up using a breast pump throughout his first year of life.

Remembering a lecture Dr. Lumeng had given about voraciously hungry babies, she emailed her. ''I essentially asked if she would be willing to give me any advice, any studies, what to do if your baby seems to be starving to death.''

In ''a very thoughtful and kind response,'' Dr. Kerns recalled, Dr. Lumeng wrote that there was no research to guide her. ''She couldn't really give me advice other than her own experience with her own children: Just feed him, trust your instincts.''

Dr. Lumeng suggested that doctors should acknowledge to parents that ''modern science really doesn't fully understand what causes obesity.'' We are expecting parents to do something for their children that we adults have great difficulty doing for ourselves, she said; of those who do successfully lose weight, many gain it back within a year. ''Adults can't keep it off either, why are we expecting parents to do this?''

When both parents and children are overweight, that's probably at least in part evidence of a common genetic predisposition, she said. And that biological risk may be expressed in part through differences in children's metabolism, but also through differences in their appetites, in their responses to food, and even in their propensity to exercise. No one is saying that biology has to be destiny, pure and simple, but it is clear that the healthy eating strategies that are easy to implement with some children are far more difficult with others.

So yes, for all children, whatever their risk for obesity, good parental decisions about nutrition really matter: It's important not to overfeed babies, to keep junk food and sugary drinks out of the house, to not let kids eat in front of the screen, and to encourage kids to ''eat the rainbow'' of fruits and vegetables. But those who rush to judgment should be aware that it is not at all simple to ''say no'' all the time to an extra-hungry child, or to ''feed more vegetables'' to the kid who refuses to eat anything green.

Most parents -- really -- are doing our best, in the complicated food environment in which our children are growing up, with the daily struggles of family life. Few of us are the effortlessly perfect models we would like to be, in eating as in so much else -- and some children are more vulnerable, or more difficult, or more distressed.

''The good parenting that a lot of families exercise when it comes to health,'' said Dr. Lumeng, ''that may be good enough for a lot of kids, but with some kids with a genetic makeup that predisposes them to obesity, it's not enough.''

It sounds like one of those spurious correlations that show up whenever you sift through large piles of data, such as the supposed link between cheese consumption and death from bedsheet strangulation.

But the results of a new epidemiological study linking mouthwash use and diabetes risk are – to all appearances, at least – a real effect, with fascinating implications for our understanding of the complex links between health, athletic performance and the trillions of bacterial cells that inhabit our bodies. A cleaner mouth, it turns out, isn't always better.

The new study, which appears in the December issue of the journal Nitric Oxide, analyzes data from a longitudinal study of 945 adults in Puerto Rico who were followed over a period of three years. Just less than half of the participants reported using mouthwash regularly, and those who gargled at least twice a day were roughly 50-per-cent more likely to develop prediabetes or diabetes than those who used it less frequently or not at all.

“Most over-the-counter mouthwashes contain antibacterial ingredients," explains Dr. Kaumudi Joshipura, an epidemiologist at the University of Puerto Rico and Harvard University who led the study, “which could destroy or inhibit oral microbes, some of which may be beneficial for metabolic health."

This is an idea that's already familiar to elite endurance athletes. Over the past decade, beet juice has emerged as a powerful and ubiquitous performance enhancer, because it enables muscles to consume less oxygen during exercise. The key component of beet juice is nitrate, which is converted by bacteria in the mouth to nitrite, which is in turn converted to nitric oxide, a powerful signalling molecule with wideranging beneficial effects in the body.

Earlier studies had already shown that mouthwash, by killing the bacteria that convert nitrate to nitrite, breaks this chain reaction and negates the immediate performance benefits of beet juice. It also wipes out acute gains in blood pressure and insulin sensitivity. But the new Puerto Rican study is the first to extend these findings to chronic health effects measured outside the laboratory.

Since nitric oxide plays a role in determining how muscles use glucose, Joshipura hypothesizes that it is loss of oral bacteria that convert nitrate to nitrite that leads to higher diabetes risk in heavy mouthwash users.

It's tempting, then, to wonder how we can nurture the “good" nitrate-converting bacteria while suppressing the “bad" oral bacteria that contribute to gum disease, bad breath and tooth decay. But it's not that simple, says Dr. Anni Vanhatalo, an exercise physiology researcher at the University of Exeter in Britain who studies dietary nitrate but wasn't involved in the new study.

“It's about a balance," she says. “We have around 700 species of bacteria in our mouths, most or all of which have the potential to be pathogenic in large numbers. In that sense there are no ‘good' or ‘bad' bacteria."

That's similar to our emerging understanding of the complexity of gut bacteria, where greater diversity, rather than any particular superbug, is associated with better health. And chronic mouthwash use, Vanhatalo says, can be likened to the effect of antibiotics on gut bacteria. “Few would contemplate going on antibiotics permanently," she says, “while more than 20 per cent of Americans use mouthwash daily."

Where is the ideal balance? Vanhatalo suggests that brushing your teeth with toothpaste twice a day is about right.

Joshipura notes that the people in her study who reported using mouthwash just once a day didn't have any elevated risk of prediabetes or diabetes, but adds that further evidence is needed to make recommendations.

“People with specific oral conditions may need to use mouthwash as prescribed, usually for short duration," Joshipura says. “However, we are concerned that mouthwash is often used routinely long-term in the absence of specific oral needs, without awareness of potential long-term effects."

Finally, if all this sounds a little gloomy, it's worth concluding on a more positive note. The negative effects of blocking nitrate conversion are, in a way, a reminder of all the benefits you can get from nitrate-rich foods – in addition to beets, leafy greens like arugula and spinach are very high in nitrates, as are rhubarb and celery – if you don't block them.

Alex Hutchinson's new book, Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance, will be published in February. Follow him on Twitter @sweatscience.

Beach Bums project looked at surfers’ faeces andfound they are three times more likely to carry drug-resistant Ecoli bacteria

UK surfers are around three times more likely to be harbouring antibiotic resistant superbugs, which could cause serious untreatable infections, a study has found.

Researchers from the University of Exeter said surfers swallow ten times more seawater than swimmersandbacteria from sewage runoff can get into the body, despite coastal cleanliness improvements.

Worryingly, surfers were also much more likely to be carrying bacteria which are able to pass on resistance DNA to other bugs in the body.

“This research is the first of its kind to identify an association between surfing and gut colonisation by antibiotic resistant bacteria,” said Dr Anne Leonard, of the University of Exeter Medical School, who led the research.

The increasing prevalence of drug resistance in bacteria has led to England’s chief medical officer, Professor Dame Sally Davies, to warn of an approaching “post-antibiotic apocalypse”.[http://www.independent.co.uk/life-style/health-and-families/health-news/antibiotics-resistance-apocalypse-warning-chief-medical-officer-professor-dame-sally-davies-drugs-a7996806.html]

Modern surgery relies on antibiotics being able to effectively treat infections that may occur after patients have been under the knife.

But bacteria are increasingly evolving to tolerate or neutralise even our most potent treatments, so-called “last resorts” like Colistin.[http://www.independent.co.uk/news/science/bacteria-resistant-to-last-resort-antibiotic-discovered-in-uk-a6782331.htmlhttp:/www.independent.co.uk/news/science/bacteria-resistant-to-last-resort-antibiotic-discovered-in-uk-a6782331.html]

Read more

Farms must stop using antibiotics on healthy animals, says WHO

Lack of antibiotics now a ‘global health emergency’, warns WHO

Nine antibiotic-resistant superbugs found on London’s travel network

Resistance is spreading in part because ofinappropriate use in healthcare, such as antibiotics being taken for viral infections – where they have no effect – and the veterinary medicine, with antibiotics mixed into animal feed preventatively.

But the team at Exeter established the Beach Bums project tofocuson environmental sources of spreading resistance.

“We urgently need to know more about how humans are exposed to these bacteria and how they colonise our guts,” adds Dr Leonard.

The team took faecal samples from 273 people, with half of the participants being regular surfers and tested the resistance of their gut bacteria to key clinical antibiotic, cefotaxime.

It found nine per cent of surfers were harbouring an antibiotic resistant form of the E coli bacteria, compared to just three per cent of non-surfers.

Read more

It’s false to believe that antibiotic resistance is only a problem

Professor Colin Garner, chief executive and founder of Antibiotic Research UK, the world’s only charity set-up to specifically combat antibiotic resistance, said this was a “pioneering finding”.

He warned that antibiotics leach into the environment from farms, sewage and other means and, in some areas, environmental samples “have higher antibiotic concentrations than patients being administered antibiotics”.

“Research into new medicines to replace our archaic antibiotics has stagnated and unless new treatments are found, this could be potentially devastating for human health,” Professor Garners added.

“We know very little about the spread of antibiotic resistant bacteria and resistance genes between our environment, farm animals, wild animals and humans.

“This research helps us understand better the movement of resistant bacteria in surfers,” he said, but the next step should be testing if surfers and those in close contact with them are at greater risk of serious infection.

Science and policy officer at campaign group Surfers Against Sewage, David Smith, said: “While this research highlights an emerging threat to surfers and bodyboarders in the UK it should not prevent people from heading to our coasts.

“Recognising coastal waters as a pathway for antibiotic resistance can allow policy makers to make changes to protect water users and the wider public from the threat of antibiotic resistance.

“We would always recommend water users check the Safer Seas Service before heading to the sea to avoid any pollution incidents and ensure the best possible experience in the UK’s coastal waters.”

A Department for Environment, Food and Rural Affairs spokesperson said: “The UK has an AMR strategy to ensure appropriate action is taken and we already have achieved positive results in this area.

“We welcome this research in advancing insights into the issue, and recognise the continuing efforts by British scientists and the Research Councils to further this knowledge.”

Dr Chris Van Tulleken on when you should pop a pill and when you shouldn't

TV presenter and infectious disease specialist, Dr Chris Van Tulleken, gives us the low-down on how popping pills could be doing us more harm than good

Recent figures show that around 5,000 deaths are caused in England every year simply because antibiotics are no longer working for infections that they used to cure – so could you be at risk?

"If you take antibiotics for a cold, or for a minor infection that doesn’t respond to them, you will breed “resistance” bacteria inside your own body instead,"

Dr Chris explains. This means antibiotics may not work next time, when you actually need them, which can put you at risk.

"One message we’re trying to get across is they only work when you have a serious infection, and a lot of the time they’re just not needed at all."

Aussie flu is sweeping the nation - here's how you can avoid it and what to do if you're struck down[http://www.mirror.co.uk/news/uk-news/aussie-flu-sweeping-nation-heres-11820505]

"If you’re worried, go to your GP, practise nurse or pharmacist and listen to their advice. Trust your doctor. We are being supported and educated, so we don’t prescribe more antibiotics than necessary.

"And there is misinformation out there – I was on a radio show recently and the DJ said, 'Well, some businesses don’t allow you to take more than a couple of days off sick, so you have to take antibiotics.'

"But if your infection is viral, antibiotics won’t work anyway, and you’re more likely to spend time off work due to complications from taking them, because they disrupt your natural gut bacteria."

Bacterial infections

Viral infections

Doctors are trained to work out when you have a bacterial infection and when it’s viral.

"Antibiotics work really well when you have a bacterial infection (like those listed above), but for most illnesses where you feel a bit under the weather, like having asore throat[http://www.mirror.co.uk/lifestyle/health/how-rid-sore-throat-quickly-9585923], a cough, a runny nose or a cold, they don’t work at all," explains Dr Chris.

● Ensure you only take them as prescribed by your GP.

● Always finish the course, even if you are feeling better.

● If you forget to take a dose, take it as soon as you remember, then continue the course as normal. However, if it’s almost time for the next dose, skip the missed dose as there is an increased risk of side effects if you take two doses closer than recommended.

"The largest immune organ in your body is the bacteria in your gut, which can weigh up to one kilo. Those bacteria also cover your skin, and line your nose and the back of your throat," explains Dr Chris.

"The bacteria exist in a fine balance, and they’re there to fight off harmful bacteria and help you digest food. They also secrete vitamins and beneficial chemicals. But when you take antibiotics, they don’t just kill the harmful bacteria, they also kill the good ones too. So look after them by doing things like eating lots of fibre and green vegetables."

The best thing to do is try to avoid getting ill in the first place, so you won’t need any antibiotics, advises Dr Chris.

"Reduce your alcohol intake, improve your diet, exercise, and get as much sleep as you can – you should be aiming for at least 7-8 hours of sleep a night. And if you are suffering from a viral infection, keep yourself hydrated and warm, and stay in bed for a couple of days to get over it."

Take a few tips from the aristocracy, or at the very least an interior designer's tea towel, urges Sophia Money-Coutts, who advises you how to distinguish yourself in 2018

{osh. Such a divisive word.

Used both as a slur and a compliment. Winced at by some. Aspired to by others. It's bandied about so often now that it has become, well, pretty common. Some people sniff and say it's not posh to say the word "posh" at all, but actually it's fine if you're being a bit ironic. And also if you're posh yourself. "Dead posh," I will often say in a slightly funny accent, in reference to someone's haircut or a restaurant, to denote what a woman of the people I am.

Tell you who else is dead posh - Nicky Haslam, the interior designer and social king. A friend of his recently printed some of the things Haslam deems common on a tea towel and gave it to him. Haslam duly Instagrammed a picture of the tea towel.

The tea towel went viral. The list of common things included (but was not limited to): being ill, Richard Branson, loving your parents, Ibiza, saying "bye bye", glass fruit in a bowl and "most young Royals".

I was quite surprised not to see "breathing" on Haslam's list, to be honest.

His list might have alarmed you. "But I love my mum and my glass bananas!" you might have cried. "What's wrong with them?" To which I say, do not fear. I have consulted Haslam, and a few other characters, and I have come up with a new list of all the things that are posh and not posh for 2018.

Loving your parents and glass fruit are absent from both, so you can make your own mind up about them. Haslam and I are still pretty firm about Ibiza though. Sorry.

25 THINGS THAT ARE DEFINITELY POSH IN 2018

1 RESCUE DOGS

In this, the age of designer dogs, and when so many dogs are given up after people buy them and only then realise they have to walk and feed the poor things, it has become much smarter to adopt an abandoned pooch. Take my mum's terrier, Trumpet. He's a rescue puppy from Kent, is thicker than a brick and addicted to chewing stones, but he's become my mother's fifth child, lives in splendour in West Sussex and is given probiotic yogurt with his biscuits every morning to help his bowels.

2 HAVING YOUR OWN WIND FARM

All the rage among big estate owners. If you don't have an estate but want the same wind farm effect, stick a pinwheel in your garden or window box.

3 PROPER MILK

Not soy milk. Not almond milk. Not rice milk. Not oat milk. Proper milk that comes from a cow. Particularly posh if you own the cows in question.

4 RE-WILDING YOUR GARDEN

Stop pruning your roses and forget about your marigolds, too. Ben Goldsmith has let his 200-acre place in Somerset grow over with wild flowers and banned any form of pesticide. There's a let-them-eat-cake insouciance to having a garden that's not perfectly manicured.

5 LUNCHTIME DRINKING

Suggests you don't have much of a job to go back to or, like Lord Emsworth, you've had to come up to London for the day for a meeting with your trustees but will be scurrying back to the country on the 16.02 from Paddington.

6 HAND-WRITTEN THANK-YOU LETTERS

Still the correct way to thank someone, be it for a dinner, a present, a wedding or what have you. Written in proper ink on proper paper or a funny card. I love a funny card. The old rule still applies: the sooner you send it, the less you can get away with writing. Nicholas Coleridge, who is chairman of Condé Nast Britain and the Victoria and Albert Museum, says you must still send proper Christmas cards too, not email versions.

7 INSTAGRAM NOT ONLY BECAUSE

Nicky Haslam is on it, but because it's increasingly littered with the aristocracy taking selfies in their castles and on the ski slopes. #blessed.

8 WATCHING LOTS OF TELEVISION

It can be almost anything - from I'm A Celebrity to Nashville - just so long as it's on an ancient "telly" the size of a Nineties computer which sits in the corner of the sitting room. The aristocracy is very into "The Netflix" at the moment too since they're all watching The Crown to see how many characters they know in it.

9 FESTIVALS

They've gone through the vortex and become posh again. Bonus points if you go to a festival at your own house, like the Duke of Grafton, who's throwing a Southern blues and country festival in the Capability Brown grounds of his house, Euston Hall, in Suffolk this summer.

10 HISTORY

Dan Snow, the handsome television historian and the husband of the Duke of Westminster's sister Edwina, has just launched his on-demand history channel, HistoryHit.TV. Documentaries about the Ottoman Empire! Mary Beard on Hillary Clinton and Medusa! Snow's dad Peter on Dover Castle! Phwoarrrr.

11 SCANDINAVIA

Prince William and Kate are about to head off for an official tour of Sweden and Norway. Pickled herring, fjords and saunas are hot right now.

12 CASA CRUZ

A restaurant in Notting Hill set up by a Chilean-born bon viveur called Juan Santa Cruz and much frequented by young toffs who like the velvet, mirrored interior and can afford £46 fillet steaks.

13 JAMES NORTON

The Old Ampleforthian actor who's currently starring on the BBC as a Russian bankerturned-gangster in McMafia. Posher than a pair of mustard-coloured socks but tries to play it down when asked about it in interviews.

14 CRYSTALS

The new tarot reading. Visit the Venusrox crystal shop just behind the Portobello Road on any given weekday and you'll probably rub up against a duchess buying some Madagascan rose quartz.

15 FAXING SOMEONE

Ask a millennial what a fax is and they may tell you it's a small, furry orange creature that scavenges in the bins at night. But last year I received a fax on my desk at Tatler from a peer of the realm. Ergo, posh. The telegram of the 21st century.

16 GOOD TEETH

It is no longer acceptable to have a mouth that looks like a tin of sweetcorn. Good orthodontistry is IN.

17 APEROL SPRITZ

Forget gin and tonics. Walk into any pub in Chelsea and you'll see all the Sloanes drinking these instead.

18 EMOJIS

Still causing much mirth among posh mothers who've been taught how to "do them" by their teenage children. They like the dog and horse emojis most of all.

19 YOGA

In the old days, "nice girls" used to leave school and become secretaries or nursery schoolteachers (à la Princess Diana), before marrying someone called Henry and moving to the country. Now they leave school and go to India for a bit before coming home with a tattoo and setting up a yoga studio. (After a few years they will still marry someone called Henry and move to the country.)

20 ROAST CHICKEN

It's no wonder Prince Harry proposed to Meghan while they were cooking one because it's still a deeply posh kitchen supper. Serve it with a green salad.

21 OWNING

ChiCkens Means you can have fresh boiled eggs in the morning.

22 MATTRESS TOPPERS

Sheets and blankets are gone from even the coldest, draughtiest piles (including the Royal residences) and proper bedding is in. Egyptian cotton, downy duvets and spongy mattress protectors. Although of course the mattresses themselves may still be 500 years old and a bit lumpy.

23 HAVING AN OPINION ABOUT BADGERS

24 DRIVING A TESLA

Tesla is the American, electric car company founded by Elon Musk which will probably change the way we all drive. Tesla's latest model, the Model 3, should hit British roads this spring, which is a big deal because, unlike its previous models (the Model S, from £64,500, and the Model X, from £75,000), it will be faintly more affordable at around £30,000. This will denote that you care enough about the planet to actually reach into your pocket and shell out for it, and that is mega posh.

25 FRAGRANCE DIFFUSERS

They've had a makeover in recent years and are the new "smelly candle". The smartest ones are made by an Italian company called Dr Vranjes and sold in Fortnum & Mason.

25 THINGS THAT ARE DEFINITELY NOT POSH IN 2018

1 PUTTING YOUR DOG POO IN A BAG AND THEN LEAVING THAT LITTLE BAG ON THE PAVEMENT OR HANGING IN A TREE LIKE A CHRISTMAS DECORATION

The strangest phenomenon of our times. Who goes to the trouble of taking little plastic bags with them on their walk, but then doesn't dispose of them properly? If it's you, you should be in prison. On the other hand, according to Nicky Haslam, dogs pooing inside your house is really quite grand. "Statelies are awash with such gems," he says.

2 GOLF STILL NOT POSH, SORRY.

The clothes. The whiff of sexism. The ball jokes. All incredibly dated, according to a friend of mine who's a marquess. So that's telling you.

3 WORRYING ABOUT SAYING TOILET OR PERFUME

It's very middle-class to be alarmed that you might have said the wrong thing. The truly posh don't give a fig about what other people think, so if you want to say "toilet" or "perfume" or even "serviette" then jolly well go for it.

Not remotely posh A television Tell anyone who wrinkles their nose with distaste that it's 2018, not 1918, and that they're being awfully Hyacinth Bucket. It shuts them up.

4 LOO ROLL THAT IS ANY COLOUR OTHER THAN WHITE

Not peach. Not cream. Not quilted. Not infused with aloe vera. Just plain white please. N.B. The very worst loo roll colour of all is black, which Simon Cowell apparently insists on having.

5 NIGEL FARAGE

6 BOARDING SCHOOL

And especially packing your eight-year-old son off when he's barely old enough to tie his own shoelaces. It used to be dead smart to send your knock-kneed little darling to boarding school in a scratchy pair of shorts. The Americans thought us barbaric. Now posh Brits have caught up and are fighting over catchment areas like everyone else.

7 BREAKFAST MEETINGS

Another one of Haslam's diktats. Talking at breakfast is similarly frowned upon. What grandees really like is eating their kedgeree in peace.

8 FRENCH BULLDOGS

Too ubiquitous. And also, according to Colin Butcher, Britain's leading pet detective who I interviewed last year, they're the most stolen breed of dog because purebreeds can cost up to £5,000. Stick with a rescue dog.

9 HAVING A TELEVISION IN YOUR BEDROOM

See my point about television, opposite. Sitting rooms only.

10 TALKING ABOUT WHO THE NEW JAMES BOND WILL BE

Haslam's tea towel listed "James Bond" as common but actually Bond is posh-ish because he went to Eton (before he was kicked out for fraternising with a maid). Subjecting someone to a discussion about who you think the new Bond will be, however, remains unacceptable.

11 GAME OF THRONES

Don't blame me for this one. Don't come at me with your dragons. It's another of Haslam's, who says the show is "trite".

12 COLD CHAMPAGNE

Haslam again. "Much nicer not freezing cold," he says. There you have it.

13 SEXY FISH

The seafood restaurant in Berkeley Square that is decorated inside by two monstrously ugly Damien Hirst mermaids on the bar. Brash, full of show-offs and the perfect example of how something can be expensive but resolutely unposh at the same time.

14 COMPLICATED RESTAURANT MENUS

Foam of this and spume of that, served with a drizzle of magical oil from Mount Olympus. Forget it. Nursery food even better. Sausages. Mash. Pie. Sponge. Custard.

15 GOING ON ABOUT HOW TIRED YOU ARE

I mentioned this in my column recently but it bears repeating. Nobody ever groaned on about how tired they were in the war.

16 INSISTING ON USING YOUR TITLE

I have interviewed several dukes and as soon as you say "Your Grace" they have (mostly) all looked ashamed and muttered "Call me so-and-so". If you have a title, even if you are just a mere "Sir" (the lowest title you can have), it's much smarter not to throw it around the place like a medal for bravery.

17 IBIZA

Spraying yourself, or another person, with a Nebuchadnezzar of champagne on a sun lounger is not only vulgar but a silly waste of champagne. Whether it's served freezing cold or not.

18 AVOCADOS

They had a good run but our obsession with them is causing deforestation in Mexico. Eat a cabbage instead.

19 HEN AND STAG

Weekends abroad Roaming through Stansted airport like a pack of centurions on leave is tiresome for everyone else.

20 GREEN JUICE

Better to have a vegetable patch and get all your vitamins from that.

21 NESPRESSO MACHINES

The preening fussiness of it all. The drama when Ocado brings the wrong pods. The dinner party discussions about which flavour you prefer - "I like the purples ones!" "I like the dark brown ones!" The silly, fiddly faff of making frothy milk to go with it. The way George Clooney holds his espresso cup and grins creepily over the top of it.

22 GLOUCESTERSHIRE

Its grandeur has been waning for a while but I'm sorry to say the arrival of the Beckhams has confirmed things. Somerset's much smarter.

23 BOTTLED

Water Get over yourself and drink it from the tap.

24 UNICORNS

Unicorn onesies, unicorn cupcakes, unicorn frappuccinos, unicorn slippers, unicorn stickers, unicorn candles et cetera et cetera ET CETERA. Enough. They are the Tamagotchis of our age.

25 PRIMOGENITURE

As recently argued by the fifth Earl of Balfour, who has four daughters and no son, but believes he's found a way around the tricky problem of inheritance. Lord Balfour says one of his daughters could simply deploy the Gender Recognition Act and declare herself a man.

If you don't have an estate but want the same wind farm effect, stick a pinwheel in your garden

Dear Dr. Roach: I am a 72-year-old man in excellent health and physical condition. I ride a bicycle 100 kilometres a week, and I generally feel good.

I have an irregular heartbeat in the form of a premature atrial contraction, which showed up years ago for the first time on a routine EKG.

I have had this for many years, and I do not have any effects from it that I am consciously aware of.

My family doctor is concerned and wants further tests. A cardiologist told me not to worry about it unless I start to have symptoms like chest pain or dizziness.

My question is whether it is OK to just have this sort of irregular heartbeat for many years, or if I should look into it with further testing? M.M.B.

Premature beats come in two different types: those that originate in the atria, the smaller upper chambers of the heart (called premature atrial contractions, or PACs); and those from the thicker, larger ventricles (PVCs).

Both of these are common, and the vast majority of people with them have no problems.

My training and experience correlate to what your cardiologist says.

Further, although there are medications and procedures to reduce them, there is no good evidence that the treatment will reduce your risk of a bad event like a heart attack, so treatment would be purely for those few people who are noticeably symptomatic from the premature beats. Dear Dr. Roach: Is there some reason penicillin and erythromycin are hard to get? The above antibiotics are what my old doctor prescribed. They cured what ails me! I have yet to find a doctor half as good as him.

Has there been a shuffle in the medical profession? B.J.P.

There has been a shift.

Physicians are trying to prescribe fewer antibiotics overall in order to address the problem of antibiotic resistance.

Antibiotics are effective against bacteria, but many times they have been prescribed for viral infections, for which they are ineffective.

Penicillin is active against many types of bacteria, but it is considered the best treatment only for a relatively few infections. I seldom prescribe actual penicillin.

Erythromycin also is effective against many types of bacteria. It is used less often now because newer antibiotics (azithromycin and clarithromycin in particular) are as effective or more effective and have fewer side-effects.

I hope you find a physician you trust as much as your former physician. Dr. Roach writes: A recent column on bad taste in the mouth (dysgeusia) generated some interesting letters, which I wanted to share.

One person noted that her symptoms seemed to be from eating a certain type of pine nuts, and disappeared when she switched to Italian pine nuts (pignoli).

I also heard from a person who said that eating a small amount of peanut butter solved the problem, while a clinician wrote to say he had good results prescribing probiotics. I don't know if any of these suggestions will help, but I doubt they will hurt. Dr. Roach regrets that he is unable to answer individual letters, but will incorporate them in the column whenever possible. Readers may email questions to ToYourGood Health@med.cornell.edu.

The Cut Tasting Notes

Soft drinks don't have to be a soft touch - these pick-me-ups pack a heartening, health-giving punchThe Cut Tasting Notes

I'D USUALLY BE the last person you'd find with a jar of burping kimchee on the worktop or a flip-top bottle of fermented kombucha in the fridge. Keeping a sourdough starter alive over the past few months has been enough of a struggle (feeding times are regular entries in my diary), and even that wasn't created from scratch. But just recently - and yes, I realise, about three years late - I've been thinking of starting a water kefir: the fizzy fermented probiotic concoction of water, sugar and kefir 'grains'. A friend offered me a glass one hungover morning in December - the ultimate cure, she said - and it perked me up at once. Spritzy and spiced, like Orangina-meets-Berocca but far less sweet. A project for dry January, perhaps, since I'm craving something with more bite than virtuous hot water and lemon.

For ready-made vim and vigour, there's BumbleZest, the new glass- bottled shots Dan Watson created after tinkering with lemon water and honey and adding herbs from his garden. The flavours aren't shy (a throat-numbing ginger and turmeric version positively shrieks better health when sipped neat) but can be watered down. The cayenne-it's easier than ever to keep a tally. To figure out your own macro ratio, there's a basic mathematical formula. First, you need to work out your basal metabolic rate (BMR) -the amount of energy your body uses at rest. This represents thespiked milk thistle and apple cider vinegar combo has quickly become a regular morning pep-up.

Sweeter, but also with a sour backbone of cider vinegar, are Nonsuch Shrubs produced by Henry Chevalier Guild (of Aspall fame), which bring the centuries-old tradition of 'drinking vinegars' up to date with a blend of sparkling water, fruit and herbs (peach and basil is a favourite). Finally, for warmth, there's Heath & Heather, whose white tea with fennel and peppermint is the perfect restorative, hungover or not.

Healthy isn't what it used to be. I don't mean that in the whiplash-inducing way all the clickbait headlines out there would have you think. Despite the seeming back and forth, there is remarkable consistency in core dietary advice. You could comfortably hang your resolution hat on two of the biggest: Eat more vegetables and less added sugar.

But there have been exciting shifts in what it means to eat well, shaped by both modern culinary style and bona fide nutritional science. They've been building for years but now have a definite form. This is a change that is real, compelling and refreshing.

Healthy eating has emerged rebranded from a stodgy, finger-wagging "should" to a cool, on-trend "want to." Harnessing the momentum of this fashionable, new healthy could re-energize your efforts to eat better in the new year and beyond, inspiring a way of eating that's good for you with - yes, more vegetables and less sugar - but also a fresh, updated perspective, one that's as hip and appealing as it is good for you. Here are 10 facets of what's healthy now and how to make the most of them.

The new healthy is ...

... a way of life

The notion of dieting, with its obsessive calorie counting, weighing and measuring is out, and "lifestyling," with a focus on overall eating patterns and whole-life wellness, is in. Even longtime diet programs such as Weight Watchers have heeded the call with their new Freestyle program. Crash diets haven't totally disappeared - they have just been renamed detoxes and cleanses, and I recommend avoiding them - but the overall shift to healthy as a way of life has arrived and is a welcome bandwagon worth jumping on.

... a vegetable celebration

In print, on Instagram feeds and in restaurants from fine to fast-casual, vegetables have graduated from a sidelined afterthought to centre stage, and there are more compelling vegan and vegetarian options available than ever before. Vegetables are given luxe treatment with decadent-tasting but good-for-you sauces such as tahini or pesto and spun into comfort foods such as potato nachos, Buffalo cauliflower and zucchini noodles. There has never been a better time to be, or try to become, a vegetable lover.

... not afraid of fat

Counting fat grams has gone the way of the Walkman. There is just no need for it. There is now a body of evidence that fats - especially those from whole foods such as nuts, seeds, avocado and fish and healthy oils - are good for our nutritional well-being, benefiting our heart health, blood sugar and weight, to name a few. Just ignore the rampant butter-is-back headlines. Even if saturated fat is not the demon it was once thought to be, it is still healthier to replace animal fat with that from plants. Hello, avocado toast.

... protein powerful

Protein is practically synonymous with healthy today, a trend that's inspiring a more balanced plate than that of the bagel-for-breakfast days of yore. Along with the movement toward plant-based foods, this new way of eating has led to a rediscovery of powerfully nutritious beans, lentils, peas, nuts and seeds, as chefs and home cooks interpret them with modern culinary prowess. Take advantage of all that but avoid getting ensnared in the more-is-better mentality and falling prey to marketing tactics that leverage grams of protein for health points. Include some protein at each meal or snack but remember: Protein-fortified cookies are still cookies.

... sweetened smartly

Refined sugar has never been billed as healthy per se, but there is a greater awareness and more scientific evidence than ever of its detrimental health effects. The food community and marketplace have stepped up with exciting savoury options where there were once only sweet, such as with energy bars and yogurt flavours. There has also been a tasty, healthier shift to using fibre- and nutrient-rich whole foods such as dried and fresh fruit as sweeteners in baked goods, smoothies and bars. Still, it's OK to have a little added sugar in your life, but the American Heart Association recommends keeping it to six teaspoons a day for women and nine for men.

... sustainable

The scientists on the 2015 Dietary Guidelines Advisory Committee included considerations of sustainability and environmental impact in their recommendations to the Department of Agriculture, but although that issue didn't make the final guidelines, it has steadily gained traction with the public. More and more people understand that their individual health is integrally linked with the health of our planet, and they are taking steps to eat greener by eating more plant-based meals, choosing sustainable fish, poultry and meats, and reducing waste.

... ingredient-focused

Healthy means looking beyond the grams and percentages on the nutrition facts label to the ingredients in a product. People want to know what's in the food they are buying and how it was produced. Demand for simpler ingredient lists have compelled many manufacturers to remove artificial colours and flavours and other additives that didn't need to be there in the first place.

... good for your gut

The relatively recent discovery of the microbiome has transformed the way we look at health. We now know that the good bacteria in our guts are key not only to digestive health but to overall wellness, and the foods that support the microbiome are hotter than ever with ancient, probiotic-rich fermented foods such as sauerkraut, kimchee, yogurt and kefir making a modern comeback. There are more exciting varieties of these "living" foods available in the regular supermarket.

... rich in heritage

Beyond probiotics, looking back to move forward applies more broadly to today's approach to healthy eating. Nutrition experts, chefs and the public alike are recognizing that there is more than one path to eating well, and there is wisdom in the global variety of traditional foodways. As we tap into that we are rediscovering heirloom and wild fruits and vegetables, heritage grains such as farro and sorghum, and patterns of eating that nourished our ancestors for generations.

... creatively plated

Healthy today breaks the old-fashioned mould of the divided plate and instead is built up in layers, arranged in bowls, piled into jars or whirred into a to-go cup. It's packed with produce, compellingly colourful and has a freestyle sensibility. And, of course, to get traction in this Instagram-ready world, it's ready for a close-up.

Protein shakes have an image problem. Historically, their marketing has focused on images of pumped up men trying to emulate charismatic Austrians (we love you Arnie!), instantly alienating half of the population in one fell swoop.

The common misconception among women was that taking protein shakes would mean being lumped with a load of muscle. But the protein world has had a bit of a shake up this decade, with products specifically targeting the female demographic as the health and fitness benefits of supplementing your diet with protein[http://www.telegraph.co.uk/health-fitness/body/protein-shakes-good/] (besides the muscle building) are becoming more widely known and promoted.

"Protein shakes are really useful for anyone who is doing a form of exercise and struggles to get it from their diet," reveals James Exton[https://www.ldnmuscle.com/interview-with-ldnm-co-founder-james-exton/], co-founder of fitness company LDNM.[https://www.ldnmuscle.com/] "It isn’t necessarily for muscle building and is quite an important element to have in your diet for weight loss as well. Our whole ethos is that it’s not going to make you into a monster like the giant men on the tubs. That is just a marketing tool a lot of companies use. ​If you’re a woman, it’s not going to make you a man."

If you weigh 11 stone, it is recommended you eat about 52.5g of protein a day[http://www.bbc.co.uk/guides/z8899j6] but you will need more than that if you are planning on exercising regularly. "It is quite difficult getting it from your diet alone," says Exton. "If you work busy jobs or you are on the move, than it is hard to get to the requirement. But if you are hitting the mark, don’t buy protein shakes. Most people are deficient to protein to some extent and could use a little help to bolster it."

So if you have decided to go the whey of the protein shake, what are the main things to consider?

How to choose the best protein shakes[https://cf-particle-html.eip.telegraph.co.uk/41409459-4e35-4669-9535-b61efea4e5d4.html] "If you are on a weight loss journey, all you're looking for is a high protein content, low carbohydrate content and low fat content. Some do have higher sugar content so bear that in mind. Some brands are selling at £80 to £90, but I can tell you now, that will not change the way a person looks over and above a protein powder that is £30 for the same size."

To help you decide which protein shake to make, we tried as many as we could get our sweaty hands on, and as if we were protein shake sommeliers, judged them on flavour, texture and how they made us feel after consumption – though unfortunately they didn't make us tipsy.

Here are our humble opinions:

1. Form performance protein 520g

£24, from formnutrition.com[https://formnutrition.com/plant-based-nutrition/form-performance-plant-based-vegan-protein/]

One of the main reasons why some people are turned off protein shakes is the high dairy and milk content in some powders, while vegan alternatives have a reputation for unappetizing flavours and smells (unflavoured pea protein will make you never want to eat a vegetable ever again).

Form are changing the game as far as this point is concerned. Their vanilla flavoured hemp, pea and algae protein mix will have you wondering how on earth they did it, while the chocolate caramel superblend tastes exactly like millionaire's shortbread - complete with that malty biscuit flavour.

They also manage to fit in 30 grams of protein per 40g serving along with probiotics and BCAA's to help synthesise and digest your protein intake. With it's cool, mindful packaging (no images of beach hunks and babes vying for attention here), Form is a market disruptor – and a welcome one at that.

10/10

Nutritional information per 40g serving: protein - 30 g, carbohydrates - 0.4 g, calories - 149 kcal

2. Protein World The Slender Blend 1.2kg

£31.99, from Protein World[https://www.proteinworld.com/shop/toning/the-slender-blend.html]

The champion of the protein world. Having reached a level of notoriety in 2015 with a series of adverts that campaigners slammed for promoting "body shaming", Protein World [http://www.telegraph.co.uk/news/worldnews/northamerica/usa/11717617/Beach-body-ready-adverts-hit-New-York-sparking-immediate-protests.html] still retains a monster following, with over 700,000 followers on Instagram.

Trying to ignore the marketing and prior conceptions of the brand, we found Protein World to exceed our expectations of what a protein powder could be. It tastes better than many vanilla milkshakes you get in restaurants, and it contains a shopping list of added vitamins and minerals.

As someone who has had issues with protein shake digestion in the past, I was particularly pleased to see the inclusion of a genius probiotic blend, designed to help your gut handle the lactose that's usually found in milky protein shakes.

This is not so much a health supplement as a lifestyle one. I felt oddly revitalised and refreshed after an early morning gym session that usually sees me in a floppy heap on the doormat. However, there is some debate around Protein World's carb count.[https://www.standard.co.uk/news/uk/celebrity-endorsed-weight-loss-supplement-found-to-contain-17-times-the-amount-of-carbs-than-a3259806.html]

9/10

Nutritional information per 40g serving (vanilla): protein - 22.9 g, carbohydrates - 7.9 g

3. Whey box 300g

£16.99, from Whey Box[https://my.wheybox.com/shop/product/712084600]

With it's cheesy tag-line ("It's the only whey") and fascinating range of weird and wonderful flavours (gingerbread anyone?), Whey Box is bringing some welcome fun into the protein game. They offer a monthly subscription service, with ten sachets per pack – useful, as you can just chuck them in your shaker without the need for faffing around with scoops or measurements.

The powder is low on calories compared to other products on this list, but high on carbohydrate percentage. Without offering the robust range of extra vitamins and probiotics of the previous two on our list, it was all down to taste with the Whey Box and we have no complaints on that front. Our favourites are strawberry and a surprisingly yummy cookies and cream.

8/10

Nutritional information per 30g: protein - 22 g, carbohydrates - 3 g, calories - 120

4. Neat Nutrition lean protein 1 kg

£34, from Neat Nutrition[https://www.neat-nutrition.com/products/lean-protein]

Neat Nutrition follow Form's vibe of 'hipster' protein, with it's parcel like packaging and emphasis on organic ingredients. The vanilla might not be a match for the mighty form, but this is still a pleasant tasting protein shake (although we weren't so much a fan of their berry flavour).

It also has the added benefit of having matcha green tea blended in with the powder, so we decided to take this protein shake as a breakfast replacement, and found it kept us going all the way until lunch without the need for a coffee.

8/10

Nutritional information per 30 g: protein - 23.1 g, carbohydrates - 2 g, calories - 117kcal

5. Multipower pure whey protein 900g

£29.53, from Amazon[https://www.amazon.co.uk/Multipower-Banana-Percent-Protein-Powder/dp/B00VEDRVBS?tag=telegraphaffiliate-21&ascsubtag=customid-21]

The banana mango flavoured Multipower whey protein tastes like those little marshmallow bananas you get at the pic 'n' mix (albeit in liquidised form), which is a lot nicer than it sounds. And the coffee and caramel reminds me of an iced coffee that I mistakenly order on a hot day from Costa. It's not the same as a piping hot coffee, but at least it tastes like what it proposes to be, which in the world of protein shakes is not to be sniffed at.

However the powder does cling to the side of the shaker, leaving some residue – and me wondering whether I've utilised the full amount of powder from the sachet.

They've also added vitamin B6 and Branched-Chain Amino Acids which helps stimulate protein synthesis and could explain the welcome extra kick on the pull-up bar.

7/10

Nutritional information per 30 g (banana mango): protein - 24 g, carbohydrates - 1.4 g, calories - 116 kcal

6. Bulk Powders Whey Protein 1 kg

£11.19, from Bulk Powders[https://www.bulkpowders.co.uk/pure-whey-protein.html]

This protein powder mixes very well without going bubbly, and tastes rather pleasant at the price point (albeit a little disappointing when compared to the gourmet options on this list). It also contains those very handy BCAAs (but no vitamin B6) which aid workouts – albeit not to the extent of Multipower's product. However it is nearly half the price so out of the cheaper options on the market, we crown Bulk Powders king.

7/10

Nutritional information per 30g (vanilla): protein - 24.2 g, carbohydrates - 1.5 g, calories - 122 kcal

7. Precision Complete Whey Protein Powder 908 g

£19.99, from Lidl[https://www.lidl.co.uk/en/Offers.htm?articleId=9746]

We're starting to get away from the artisan options, and into the more traditional looking tubs. To my surprise, Precision Complete doesn't taste as synthetic as the ingredients might hint.

While at first it feels like it is going to have a bitter aftertaste, much to my surprise it never reaches this place and instead carries on tasting like a slightly trashy kids party chocolate ice cream or something you'd drink by the litre in order to get over a painful break up. It settles well in the stomach – a lot better than other dairy products in it's price range - all of which makes Precision Complete a good 'cheap and cheerful' option for those none too bothered about flashy branding or marketing ploys.

7/10

Nutritional information per 34 g serving: protein - 24.5 g, carbohydrates - 3 g, calories - 129

8. Optimum Nutrition Gold Standard Whey 908 g

£44.99, from Holland & Barrett[http://www.awin1.com/cread.php?awinmid=1837&awinaffid=73846&clickref=customid&p=http%3A%2F%2Fwww.hollandandbarrett.com%2Fshop%2Fproduct%2Foptimum-nutrition-gold-standard-100-whey-powder-chocolate-60076739]

Optimum Nutrition Gold Standard, like Precision Complete before it, promises us whey protein isolates - apparently the purest form of whey protein that exists. In truth, this powder does provide a very good workout indeed (I was going at that rowing machine like a madman for a whole hour). However, at the price point, I am left wondering if there is any thing more to this powder.

In terms of taste, Optimum Nutrition is a very middle of the road option. It is not as sweet as Precision Complete, nor as creamy as Protein World or Form. However, it doesn't stick to the top of your mouth, the powder dissolves well, and it is relatively low on calories. There are better options out there, but you can still do a whole lot worse.

7/10

Nutritional information per 50 g serving: protein - 34 g, carbohydrates - 5.5 g, calories - 182 kcal

9. Puriton original 500g

£22.95, from Puriton[https://www.purition.co.uk/shop/nutrition-meal-replacement-shakes]

Having found favour among the likes of opera singer Katherine Jenkins[http://www.telegraph.co.uk/music/artists/katherine-jenkins-you-just-cant-please-everyone/] and sports presenter Kirsty Gallacher[http://www.telegraph.co.uk/news/2017/09/04/kirsty-gallacher-wsa-three-times-drive-drive-limit-stopped-saturday/], Puriton is flying the flag on this list for the new trend of wholefood protein ready to shake up the scene this year. Rather than a straight up powder, Puriton is a flavoured blend of seeds (including our favourites, chia and kernal), nuts, whey and hemp protein and real flavourings (vanilla pods for examples as opposed to a vanilla flavoured construction from a lab).

With it all looking this uber-healthy it is with a little disappointment that we found the flavour a touch bland and in need of sugar. The directions also tell you to blend it up with milk or yoghurt, which obviously requires a blender. Now, I don't know about you, but I couldn't take a blender into the weights room while keeping a straight face, meaning you'll have to go home before you can take the protein, thus missing the golden 20 minute window after a workout where your protein intake is being optimised.

However we would highly recommend Puriton for those terrified of long lists of odd sounding ingredients on the back of protein powders, and those wishing to take their protein with a meal (it works great sprinkled on muesli).

7/10

Nutritional information per 40 g (macadamia and vanilla): protein - 15.6 g, carbohydrates - 3.4 g, calories - 198 kcal

10. MyProtein Total Protein 1 kg

£21.99, from MyProtein[http://www.awin1.com/cread.php?awinmid=3196&awinaffid=73846&clickref=customid&p=https%3A%2F%2Fwww.myprotein.com%2Fsports-nutrition%2Ftotal-protein%2F10529951.html%3Fsearch%3Dtotal%2Bprotein]

Since its founding in 2004, MyProtein has risen to the top of the protein game to become the largest sports nutrition retailer in Europe.[https://www.ft.com/content/844e6814-8c6f-11e0-883f-00144feab49a] We tried their total protein protein product, which scores very highly on the low calorie, low carbohydrate, high protein content scale.

The packaging can some across as a little low-end, and the powder, even when shaking it like a wet dog, doesn't blend very well in a shaker; you might be left with gloopy chunks of protein powder at the bottom. The chocolate initially tastes lovely, but has a clingy aftertaste, like something faintly nuclear is deploying on your taste buds. However with near daily discounts making their products the cheapest on the market (along with Bulk Powders), MyProtein is surely the go-to option for anyone who's primary concern is saving pennies.

6/10

Nutritional information per 30g: protein - 25 g, carbohydrates - 1.2 g, calories - 118 kcal

Our favourites

It definitely feels like a changing of the old guard in the protein world. Brands like Form are promoting more mindful imagery and selling their products almost like lifestyle supplements, with a host of vitamins and minerals to keep your health in check past building muscle.

Elsewhere, Whey Box are trying to flip the traditional, rather 'serious' feel of protein tubs and making it tasty and fun. Both are offering that something extra which we can't help but get behind.

Black Friday products disclaimer[https://cf-particle-html.eip.telegraph.co.uk/b293003b-417d-40fe-a690-ab65aee59293.html]

Superfoods for 2018?

A survey of more than 2,000 registered dietitian nutritionists by Pollock Communications and Today’s Dietitian puts fermented foods at the top of nutrition trends for 2018. Food such as yogurt, kefir, kombucha, sauerkraut, tempeh, some pickles, kimchi and miso have toppled seeds as the top superfood. The dietitians cite fermented foods as having “powerful health benefits from boosting gut health to blunting inflammation,” according to a news release. The rest of the rankings included, in descending order, avocados, seeds, nuts, green tea, ancient grains, kale, exotic fruits, coconut products and salmon.

The release noted that the quick rise of fermented foods in the top 10 superfood list shows consumers “have expanded their definition of wellness to include benefits like gut health.”

Finally, those surveyed named Facebook as the top source of nutrition misinformation for consumers, followed by websites and blogs/vlogs.

James Beard and the Minnesota Vikings

It’s not often that James Beard and football end up in the same sentence. But that’s the pool of talent (local James Beard Foundation award winners and semifinalists) that will head up the next Taste of the NFL fundraising event on Jan. 18. With Andrew Zimmern as culinary host, chefs Thomas Boemer (Corner Table and Revival), Gavin Kaysen (Spoon and Stable, and Bellecour) and Tim McKee (Octo Fishbar) will cook for the fundraiser, along with chef David Fhima. Former members of the Minnesota Vikings will also be part of the party, to be held from 6-10 p.m. at Fhima’s La Belle Epoque (40 S. 7th St., Mpls.). All proceeds will go to the Kick Hunger Challenge and Second Harvest Heartland. Tickets are $150; reservations are at tasteofthenfl.rsvpify.com.

Winner has MN connection

Belated congrats to Jennifer Barney of La Crosse, Wis., whose gingerbread eggnog cake propelled her to victory on the fourth season of the Food Network’s “Holiday Baking Championship.” Her win earned her the $50,000 top prize. The native of Stanley, Wis., always liked baking, but had an early career as a corrections officer. While watching a cooking show, she realized she could combine her love of art with baking, according to a story in the Leader-Telegram in Eau Claire, Wis. She completed the program at Le Cordon Bleu College of Culinary Arts in Mendota Heights in 2008 and began working at bakeries and restaurants in the Twin Cities before moving to La Crosse. Barney, 33, now bakes full time out of a professional, full-industrial kitchen in the basement of her home, specializing in wedding cakes and supplying a daily order of muffins, scones and other desserts to Bean Juice Coffee in La Crosse.

KIM ODE AND LEE SVITAK DEAN

Winter doesn't just bring the blues, it also gifts us with coughs, runny noses and sore throats. It's not because of the old adage of bundling up or “you'll catch a cold!” We tend to get more cold and flu viruses during the winter as germs survive longer indoors due to poor ventilation and lack of humidity, and we are stuck indoors for much longer during the frigid months.

There's a key to rev up our immune system that can make a huge difference: you are what you eat. A healthy diet[https://www.thestar.com/life/health_wellness.html] often prevents colds and flus or reduces their longevity. The antioxidants including vitamins C, A and E found in fruits and vegetables protect our cells and boost our immune system. Supplements can never replace the real thing.

A healthy diet year-round is crucial to keeping well. This means cutting down on inflammatory foods including white flour, white rice, sugar and saturated fats, as inflammation reduces your immune system. Stick to a balanced diet with lots of vegetables, fruits, herbs, spices, whole grains, healthy fats and lean protein.

Read more:

'Man flu' study suggest men's symptoms are more intense[https://www.thestar.com/life/health_wellness/2017/12/12/man-flu-study-suggests-mens-symptoms-are-more-intense.html]

Advice | My friend refuses to get the flu shot: Ethically Speaking[https://www.thestar.com/life/2017/11/18/my-friend-refuses-to-get-the-flu-shot-ethically-speaking.html]

High doses of vitamin D no better than standard dose for preventing colds and flu in kids, Toronto researchers find[https://www.thestar.com/news/canada/2017/07/18/high-doses-of-vitamin-d-no-better-than-standard-dose-for-preventing-colds-and-flu-in-kids-toronto-researchers-find.html]

So what is the “magic bullet” to stave off the sniffles? Here are my edible solutions to work into your daily diet to help keep you ailment-free in 2018.

Garlic

Allicin, a natural chemical in garlic, fights common viruses. Add it to your cooked foods and salads. Don't forget to have breath mints on hand!

Broccoli

Raw or lightly steamed broccoli contains vitamins A and C, as well as the compound sulforaphane, which helps ward off viruses. Add it to salads or use for dipping.

Vitamin C

For decades this has been the most popular vitamin for fending off viruses, but a handful of supplements won't do much once you're already infected. The best defence is to include a variety of fruits and vegetables daily with vitamin C to keep your immune system strong.

Oranges aren't your only option — you can get more vitamin C from strawberries, kiwis, pineapple, mango, papaya, bell peppers, broccoli, cabbage, snow peas, brussels sprouts, cauliflower and kale.

Probiotics

Probiotics are beneficial bacteria that are good for the gut. We generally think of this as meaning digestion, but our gut health is actually a key component to many elements of our health, including 70 per cent of our immune system. Studies show that specific foods containing probiotics reduce the occurrence, length and severity of colds. These foods include sauerkraut, kefir, yogourts with live and active cultures, kimchi, kombucha and miso.

Chicken soup

There's nothing like a warm bowl of chicken noodle soup when you're under the weather, but does it actually help to fight off a cold? The combination of chicken, homemade broth, veggies (such as carrots, celery and onions) and noodles or rice is immune-boosting and soothing. The warm broth clears your nasal passages and keeps you hydrated. Mother was right!

Tea

We drink mug after mug of tea when we're ill as it feels great on a sore throat, but it's actually doing more to help, depending on the type. Black and green teas contain an amino acid called L-Theanine, which boosts our immune system. Black tea has more of this amino acid than green, but green tea protects the immune system against disease-causing free radicals. Drink up!

Spinach

Spinach is rich in vitamin C and contains several antioxidants, which increases the ability for our immune system to fight infections. Eat it raw or cook it as little as possible to get the most nutrients.

Shellfish and fish

Indulging in fish or shellfish twice weekly may prevent colds and flus. Selenium, a mineral found in oysters, lobsters, crabs and clams, helps white blood cells produce proteins that fight flu viruses. Salmon, tuna, mackerel, and herring are loaded with omega-3 fats, which reduce inflammation.

Before you end up sidelined on the couch this winter, include a combination of these immune-boosting foods so you can have a healthy 2018.

Rose Reisman is a nutritionist, caterer, speaker, media personality and author of 19 cookbooks. info@rosereisman.com[mailto:info@rosereisman.com]

Brad Fritsch isn't looking for sympathy. He says the PGA Tour did the right thing when it suspended him three months for a violation of its anti-doping policy.

In taking his lumps, in being a straight shooter, the 40-year-old golfer with deep Manotick roots has reinforced he's loaded with integrity and honour, albeit he's a guy who made a mistake.

One of the things Fritsch was taking in a weight-loss program was a spray called BioSom. It contained a substance called DHEA which is on the PGA Tour's banned list. Hardly performance-enhancing for a guy who admits he carries around a few extra pounds on his belly and eats too much Chick-fil-A. But to Fritsch, the rules are straightforward.

"It's right there in black and white, they give us a manual every year," he said over the phone. "They tell us to never put anything new in your body without calling the tour doctor, then you'll be referred to one of the specialists who'll tell you what you can't take.

"I've never been a guy who's had to call to put anything in the body. I'm pretty upfront about the fact that I'm not the most in-shape guy, I don't eat particularly healthy and I never work out. I've never endeavoured to do this, except for this one time. The oversight is costing me."

Let's backtrack and re-tell the story - details that Fritsch put on Facebook to explain what happened.

It began with a text to a buddy, a chiropractor who also operates a successful weight-loss program out of his office. The text came Nov. 11, the day Fritsch failed to advance at the second stage of the Web.com Tour Q-School. The friend's weight-loss program claimed it could take off a pound a day. For Fritsch, who weighed 242 lbs. at the time, that was appealing.

Explained Fritsch: "The majority of Alex's program is low-calorie, highly disciplined eating. You eat two meals per day (I did noon and 6 p.m.), consisting of a small protein and whatever vegetables you want.

Yes, I almost died in the first two weeks. If it sounds awful, that's because it was. I tried to drink 120 oz. of water per day, and then took the supplements that every other program participant takes - a liquid multivitamin, even more vitamin D, a 'body detox'solution, a probiotic, and a spray called BioSom."

But Fritsch's heart sunk into his stomach Nov. 30 when he read a text from one of his brothers: "Hey, it's not that spray that got (PGA player) Vijay (Singh) in trouble, right?" Fritsch immediately sent a text to Andy Levinson, head of the PGA Tour's anti-doping program. Good or bad, he wanted to know. As it turns out, Fritsch ratted himself out. He reported his own violation.

"I like to be upfront about things," Fritsch said. "I like the truth. I like more explanation rather than less. It leads to more discussion about factual things and not rumours. So that's why I decided to do it. Plus, I didn't want to leave anyone hanging, anyone who cares about either my career or me as a person. It was remarkably easy to make the mistake, unfortunately.

"I could be one of the presenters they have at the orientation for rookies every year. I could be the example - this one time I tried to do something to improve what was in my body and forgot to do the right thing - and there you go, I'm suspended for three months. I could easily be the test case and hopefully that would help anybody else from not making the same mistake."

His wife Megan has, of course, been there for her husband.

"She's known from the beginning, from the day I texted the tour," Fritsch said. "I remember that night, she gave me a hug and said, 'We'll get through this.'I said, 'I know.'I started laughing and said to her, 'Usually it's you who kind of messes up and I'm used to handling your problems, not mine.'" Through it all, Fritsch worked with the PGA Tour while waiting for the truth and, ultimately, his suspension.

"They've been really good.

I want to stress that," he said. "Nothing has come as a surprise to me, they tell me first what's going on.

"We've been in constant communication. I told them I want to get this over with as soon as possible. I didn't want to make plans for the first event in the Bahamas, which is really expensive, then a couple of days before have the rug pulled out. It was a good thing for them to do it now." Twitter: @TimCBaines

Anti-ageing and acne are two huge beauty concerns that have never really crossed paths before. But now, cases of acne are on the rise among women in their late 30s and beyond, with a 200 per cent rise in those seeking help for the condition. So how do you treat skin that has breakouts and the early signs of lines and wrinkles? Thankfully, advances in the treatment of acne in ageing skin means that women can now help transform their complexion with a few clever products, without having to compromise on youthful-looking skin.

First up, let us unpick – forgive me – the causes of acne. Acclaimed facialist Kate Kerr explains, ‘There are four contributing factors: excessive oil production; a sluggish cell turnover, which leads to dead skin cells blocking pores; bacteria multiplying in the oil trapped in the pores; and, finally, inflammation. ’

‘Our skin glands are sensitive to hormonal changes, including those caused by stress,’ adds skincare expert Dr Frances Prenna Jones. ‘Illness or a hectic lifestyle can elevate the body’s levels of the “fight or flight” hormone, cortisol. And an imbalance in hormones can cause the glands to over-secrete.’ This is why acne is common in pubescent teenagers – and increasingly among women who are either consistently stressed, or going into menopause.

The first step is to try to balance your hormones by tweaking your lifestyle and diet. Try stress-management techniques such as meditation and yoga, and reducing sugar and dairy, which can cause spikes in hormones such as insulin. It is worth exploring possible deficiencies in omega-3 fats, or in vitamin E, an antioxidant. There is also a growing acceptance that a healthy gut is beneficial for clear skin, and A-list facialist Nichola Joss and make-up artist Mary Greenwell both recommend taking the bacterial supplement drink Symprove, from £21.95[http://www.revital.co.uk/symprove-500ml-14642] for one week’s supply.

So where do you begin with skincare? Dr Prenna Jones advises a cleanser that will clear any dirt blocking the pores and kill bacteria – ones containing salicylic and glycolic acids are especially good; as are regular glycolic peels, and topical products containing anti-inflammatories and antibacterial ingredients such as niacin (vitamin B3) and vitamin C. She is however, loath to give a one-size-fits-all recommendation. ‘Different products work better for different ages: a salicylic acid wash could suit a teenager, while a more mature skin might need something more emollient to counter dryness.’

SkinCeuticals Blemish + Age range, £34.65[https://www.skinceuticals.co.uk/blemish-age-solution], was specifically designed for older skin, with a combination of acids that will both control oil production and exfoliate, while minimising fine lines and dryness. The Neostrata Refine range is also rich in active ingredients, particularly its Oil Control Gel, £22.89[http://www.skinoracle.com/480-neostrata-oil-control-gel.html?gclid=EAIaIQobChMInMPJ3Pz21AIVwantCh2xsAf2EAQYASABEgIIUvD_BwE], and Skin Active Retinol + NAG Complex, £54.89[http://www.skinoracle.com/3348-neostrata-skin-active-retinol-nag-complex.html?gclid=EAIaIQobChMI6q7r0vz21AIVyrztCh2TjATeEAQYAiABEgJIE_D_BwE] .

Less expensive options, which perhaps don’t pack such a range of active ingredients but are still fantastic for problem skin, include La Roche-Posay’s best-selling Effaclar DUO, from £11[http://track.webgains.com/click.html?wgcampaignid=56573&wgprogramid=347&clickref=have-come-closer-curing-adult-acne&wgtarget=http://www.feelunique.com/p/La-Roche-Posay-Effaclar-K-Daily-Moisuriser-30ml?gclid=CJDI3-uHhtUCFVUo0wodPIMKiw&gclsrc=aw.ds], and Bioré, a brand celebrated for its skin-purifying products such as Charcoal Oil Control Scrub, £4.99[http://www.awin1.com/cread.php?awinmid=2041&awinaffid=73846&clickref=&p=http%3A%2F%2Fwww.boots.com%2Fbiore-charcoal-oil-control-scrub-10229265], with salicylic acid. And if you can feel an eruption brewing, good patches to stick on to the area include Skyn Iceland Blemish Dots, £17.50[http://www.awin1.com/cread.php?awinmid=6414&awinaffid=73846&clickref=&p=https%3A%2F%2Fwww.cultbeauty.co.uk%2Fskyn-iceland-blemish-dots-with-salicylic-acid.html], and Sarah Chapman Skinesis Spot Stickers, £24[http://www.awin1.com/cread.php?awinmid=2082&awinaffid=73846&clickref=&p=https%3A%2F%2Fwww.lookfantastic.com%2Fsarah-chapman-skinesis-spot-sos-sticker-20-stickers%2F11345859.html%3Faffil%3Dthggpsad%26switchcurrency%3DGBP%26shippingcountry%3DGB%26thg_ppc_campaign%3D71700000008970312%26gclid%3DCKLeqNOJhtUCFRQ6GwodcpgIIw%26gclsrc%3Daw.ds%26dclid%3DCIawtNOJhtUCFYyE7QodBSwC7g] . In order to see results, Dr Prenna Jones emphasises the need to commit to a routine. ‘Too often people randomly buy a product and then stop using it. A skin cycle is around six weeks – it may take that long for you to see improvements.’

One step beyond over-the-counter products are the more potent retinol-based ranges that need to be prescribed by a skin doctor. Suffering from acne myself, I was excited when Kate Kerr referred me to Dr Sam van Eeden. He put me on the hard-hitting ZO Skin Health programme, from £135[https://zoskinhealth.com/products], a regime of products including prescription-only tretinoin – a retinol similar to Roaccutane, but applied to the skin, not taken orally.

Initially I experienced some redness and tenderness. ‘This irritation is due to the products accelerating your cell turnover,’ explains Kerr. After about two weeks this had gone down, and a month in I had clear and glowing skin. ‘ZO Skin Health products are expensive,’ says Kerr. ‘But as well as treating blemishes and preventing more outbreaks, you are also helping damaged skin and stimulating collagen production to help with any scarring and improve elasticity and tone.’

She also encourages regular facials to remove any blockages. So which ones are best for acne sufferers? Clinical treatments, including light therapy, are increasingly available across the country. In London, facialist Debbie Thomas is known for her pioneering use of lasers – a former acne sufferer herself, she has long recognised their benefit. ‘I use lasers and blue LED lights to reduce bacteria and stun the oil gland, then other lasers to increase collagen production and help existing breakouts. Combined with appropriate skincare, 90 per cent of my clients see a significant reduction in acne.’ Treatments start from £95 for 30 minutes.

At home, the Neutrogena Visibly Clear Light Therapy Acne Mask, £59.99,[http://www.awin1.com/cread.php?awinmid=2041&awinaffid=73846&clickref=&p=http%3A%2F%2Fwww.boots.com%2Fneutrogena-visibly-clear-light-therapy-acne-mask-10229137] emits an LED blue light to kill the bacteria and a red light to reduce inflammation. The Tria Acne Clearing Blue Light, £229[https://click.linksynergy.com/deeplink?id=INH/SVPJb1Y&mid=36362&u1=havecomeclosercuringadultacne&murl=https%3A%2F%2Fwww.spacenk.com%2Fuk%2Fen_GB%2Fbrands%2Ft%2Ftria%2Facne-clearing-blue-light-MUK200010724.html], is considerably more expensive, but has improved technology that delivers the blue-light energy more efficiently. ‘The great thing is that you can now find treatments that will both fight the acne, but also give you more resilient, younger-looking skin,’ says Kerr. Amen to that.

How to conceal spots[https://cf-particle-html.eip.telegraph.co.uk/11b30aaf-1688-42f7-85d0-c398e231f9bc.html]

IN 2012, you'd have been hard-pressed to find a celebrity, fashionista or health nut without a cold-pressed juice in hand.

BluePrint had just been acquired by Hain Celestial, Juice Press was expanding like mad and California's Suja Juice was democratizing the pricey trend by popping up in grocery stores.

Subsisting on a half-dozen juices per day was believed to help shed weight, cure cravings, clear up skin, nix bloating, improve sleep and more. New Yorkers dutifully gagged down pressed spinach and celery, skipping meals in favor of a plastic bottle of green liquid.

Celebs, such as Blake Lively and Gwyneth Paltrow, were spotted toting green bottles around the city, and there seemed to be a juice bar on every block.

Six years later, cleansing seems outdated and even dangerous. Organic Avenue, which sold glass jars of juice to moneyed moms, closed in 2015, reopened and closed again last year. Juice Press now offers cleanses made up of whole foods and has a variety of fatfilled coconut milk drinks. New York's favorite health trend has quietly evaporated, in favor of nourishing hot drinks and meals that require chewing.

When Sorah Kim moved from Texas to New York in 2011, the then-22-year-old started in on a series of juice cleanses.

"I think I was hazing myself into becoming a New Yorker," she says.

"It was very much a psychological thing for me - it was kind of like a form of self-control." At the time, Kim thought she was being healthy. "It was the trendy thing to do," she says.

"Everyone was like, 'Your skin will glow!' " She hoped that swilling the vegetable juices would help her break her snacking habits and drop some of the weight she was gaining at her stressful job. Initially, she felt like it was working. "I felt super empowered, and I felt lighter," she says. "I had a lot of energy, but now that I know more about nutrition, I think it was mostly the sugars that were doing that to me." She quit doing cleanses for a while, then tried one again last year. "I stopped at Juice 4," she says.

"It didn't feel good, and I haven't touched a green juice since." That hasn't been difficult for her.

"I don't hear about juice cleanses at all anymore," she says.

Ultracrunchy folks have been juicing for decades, but liquid cleanses entered the mainstream in 2006 when Beyoncé used the Master Cleanse to drop 20 pounds for her performance in "Dreamgirls." The not-so-crunchy took note, mixing up their own pitchers of lemon juice, cayenne, maple syrup and water. In 2007, BluePrint began selling six-packs of vegetable and fruit juices meant for three-day fasts out of a tiny Tribeca kitchen.

Their first fans, mostly moms from Connecticut, would either visit the kitchen to pick up their hand-packed cleanses or order a bike delivery from co-founder Zoe Sakoutis, who left the company in 2014. Organic Avenue, then a raw foods store, started packaging their own cleanses soon after, followed by Salma Hayek's Cooler Cleanse in 2008, in partnership with Juice Generation's Eric Helms.

"At the beginning, this was nirvana," says Joshua Rosenthal, founder of the NYC-based Institute for Integrative Nutrition.

"[The thinking was], 'I'm going to drink juice, I'm going to pay someone way too much money and I'm going to lose 20 pounds!

And all these mysterious toxins are going to leave my body, and I'm going to be purified!' " But as cleanses became more popular, some brands began cutting corners and the magic began to wear off.

"There [was] a lot of money to be made, and there are a lot of people who realized that," says Sakoutis.

Fruit-laden blends meant to appeal to a broader audience began to saturate the market, while new pressure-pasteurization techniques also allowed companies to extend their drinks' shelf lives - past the point of good taste. And as quality slipped, many cleansers realized that drinking only juice for several days isn't actually that healthy.

"A lot of juice cleanses are loaded with sugar because there's too much fruit in the juices - it's extremely unhealthy," says Dr.

Frank Lipman, whose own probiotic-heavy, juice-free cleanse is popular with celebrities. "It's soda without the bubbles." Whole fruits contain fiber that slows the absorption of sugar into the bloodstream, but fiberless juices can cause blood-sugar spikes. A 2013 study by the Harvard School of Public Health found that while a greater consumption of certain whole fruits is significantly associated with a lower risk of Type 2 diabetes, consuming fruit juice is associated with a higher risk - a finding that some experts began citing as a reason to avoid cleanses.

Plus, says Lipman, swigging quality juice does nothing to fix imbalance in the gut, which he believes leads to inflammation, bloating and other problems that cleanses are meant to fix.

"I'm a big believer in that if you do a cleanse, you've got to clean out [harmful bacteria from] the gut with anti-microbials. A juice cleanse does nothing for that - it doesn't affect the microbiome," Lipman says. "Thank God [the juice cleanse trend has] fallen." BluePrint is staying relevant by evolving into "a beverage brand," says current Vice President Emma Frelinghuysen. The company now offers vinegar drinks and kombucha, in addition to cleanses and individual juices, which are sold at Whole Foods and other retailers.

Frelinghuysen won't say whether cleanse sales have declined in recent years, but will say that many customers have been incorporating juices into their daily lives, rather than consuming only juice - drinking a green blend for breakfast, for example, or using a spicy lemon drink as a cocktail mixer.

When former juicers do want to detox, they turn instead to whole-food cleanses like the monthlong Whole30, during which participants cut out potential allergens such as wheat and dairy, and consume satisfying amounts of Paleo-friendly, nutrient-dense foods. The plan has reached juicelike popularity: Its guidebook was the No. 1 book in the weight loss recipes category on Amazon at the start of the year.

Others opt for gentler, more fiber-rich blended foods.

Nicole Centeno first launched her Brooklyn-based soup company Splendid Spoon 4 ½ years ago, in part to break up with her juice cleanse habit. "There was this mentality of, 'Let's go out and have a ramen burger, and then let's do a juice cleanse to make up for it,' " she says. "That didn't make me feel good, and didn't feel like it was genuinely healthy." So, she swapped juices for soups, turning to blended vegetable mixes for nutrients, rather than fiber-free juices.

"A lot of our customers are people who've realized the juice cleanse was just a fad," says Centeno.

Her company does offer a "cleanse" of six blended soups, but Centeno says that customers are free to supplement them with solid food if need be; and the soups have enough protein and fat to be satisfying on their own.

"It's not meant to be punishment," she says, "and it's not meant to be strict." She sees the end of harsh cleanses as a saner approach to healthy eating.

"Juicing was appealing to New Yorkers because it's masochistic, and I think we're moving away from that," says Centeno. "You don't need to put yourself through agony just to feel good about yourself."

Twenty-eight pounds lighter, Manotick's Brad Fritsch has been suspended by the PGA Tour for violating its anti-doping policy.

He'll sit out the next seven weeks of competitive golf with the suspension retroactive to Nov. 30.

About two months ago, on Nov.

11, Fritsch decided he wanted to lose weight. But, as it turns out, a supplement he began using as part of the weight-loss program contained a banned substance.

Here's the story, as told by Fritsch in a Facebook post Monday. It began with a Nov. 11 text message to one of Fritsch's friends, a chiropractor who also operates a weight-loss program.

Explained Fritsch: "I had seen his commercials that run during the daytime soap operas (my wife watches General Hospital ... not me, promise) advertising 'lose a pound of fat per day.'My wife had done the program once before and lost 25 lbs. It seemed like the perfect time to finally lose some weight - I had turned 40 two days prior. I was pretty much the heaviest I'd ever been (242 lbs.) and my kids were getting really fast. Plus, it looked like I would have a good two months off. I would lose the weight and simultaneously adapt my golf swing throughout the program with my instructor.

"The majority of (the chiropractor's) program is low calorie, highly disciplined eating. You eat two meals per day (I did noon and 6 p.m.), consisting of a small protein and whatever vegetables you want. Yes, I almost died in the first two weeks. If it sounds awful, that's because it was. I tried to drink 120 oz. of water per day, and then took the supplements that every other program participant takes - a liquid multivitamin, even more vitamin D, a body detox solution, a probiotic, and a spray called BioSom.

"'Hey, it's not that spray that got Vijay in trouble, right?'That was a text from Nov. 30, from one of my brothers. It felt like my heart sank into my stomach. I couldn't believe that I hadn't checked all of the supplements against our antidoping list. I immediately sent a text to Andy Levinson, head of the Tour's anti-doping program.

"I should give some background on my feelings about the Tour's anti-doping program, because it has a lot to do with how this has come to this point. I've been a huge advocate in expanding its transparency, both in meetings for the Web and PGA Tour and also in private conversations with multiple PGA Tour employees.

"I like the truth and I hate rumour and innuendo. I've been adamant that we should publicize every offender, no matter the offence. Truthfully, I was mainly thinking of recreational testing when I formulated my opinion, and never for one second considered I would one day be a part of a potential performance-enhancing violation. The only thing I would ever test positive for is excessive Chick-fil-A.

"And so it was with my view of the anti-doping program in mind that I texted Andy Levinson that day. That last supplement ended up containing a substance called DHEA, and it is indeed banned on our anti-doping list. How could I sit there all those times and say 'If it happens, it's the truth, and if it's the truth, get it out there,'and when it was my turn, just lie about it? I couldn't. It's not who I am. I believe in the program and if I'm to be suspended, then so be it. It is my own fault that I'm in this position.

"I'm just so upset with myself that I didn't think to question what was in the supplements. But I never did. And in the program rules, it stipulates that a self-report is the same as a positive test. I did know this when I sent the text to Andy Levinson - like I said above, If there is any silver lining, it's that I thankfully never played a competitive round during all of this. I don't feel great about this situation, but I've had over a month to kind of process my feelings about it. I'm in a good place. I'm not sure I'd feel exactly the same way if I had competed against my peers while using a banned substance, even if it was out of ignorance.

"I just wish I had paid attention to the details. I'm embarrassed that I didn't pay attention to the details."

Speaking Monday on the phone, Fritsch said: "A month ago, I was a little more pissed off at myself. I've gone through the range of emotions. Now, I'm fine with it. I wanted it to come out as soon as possible to get it over with. It's better that it's at the beginning of the season so I've got time to work on my game and put this all behind me."

IF you're misplacing your keys, forgetting names and struggling to concentrate, it might already be too late, says Dr.

Steven Masley.

That's why Masley, author of the new book "The Better Brain Solution" (Knopf), recommends changing your diet to improve your cognition now, well before the symptoms of memory loss start.

After spending the better part of his 30-year career helping patients overcome heart disease and other age-related conditions, the St. Petersburg, Fla., physician began studying the brain - specifically, the connection between memory loss and insulin, the hormone that tells your body how to store energy.

When everything works properly, insulin helps convert food into glucose, which in turn powers your cells. But when cells are flooded with sugar day after day, they become insulin resistant, meaning they can't absorb glucose anymore.

This can lead to Type 2 diabetes, an epidemic illness in this country. According to Masley's research, insulin resistance is also a key risk factor for developing dementia and even Alzheimer's disease.

And, the typical American diet is heavy in sugar and simple carbohydrates, which can cause insulin resistance and leave you feeling less than sharp.

"If you have brain fog and you're sputtering through the day," Masley says, "you've had enough Danishes." So put down the pastries and eat this brain food instead.

SEAFOOD AND NUTS

Fatty fish, such as salmon, and nuts, especially walnuts, are high in omega3s, healthy fatty acids that are antiinflammatory and mimic the natural fats that make up 40 percent of brain volume.

COFFEE AND GREEN TEA

Popular health cleanses often recommend abstaining from caffeine, but Masley says that when it comes to optimal brain performance, the beloved stimulant is a good thing.

Regularly drinking two cups of coffee or matcha green tea a day has short-term brain benefits as well as lifelong ones, such as lowering your risk of Parkinson's and Alzheimer's.

CRUCIFEROUS VEGETABLES

Your liver is the first line of defense when it comes to environmental toxins such as mercury, lead and bisphenol A (BPA), which appears in can linings and some plastics. But if your liver isn't healthy, it can't properly filter these elements from your blood, and they can then make their way to your brain. Masley proposes doubling up on portions of vegetables- such as broccoli, cauliflower and Brussels sprouts - all of which help boost the liver's efficiency. He also suggests taking the occasional break from nightshade plants - eggplant, tomatoes and peppers - which, although nutritious, can also cause inflammation.

BEETS

The colorful root veggies are particularly good for improving cerebral blood flow, thanks to their heavy concentration of nitrates (not to be confused with sodium nitrate, a preservative that's said to be carcinogenic), which improve blood pressure and flow, and, in turn, help stave off cognitive issues. For average, mostly sedentary folks, Masley recommends avoiding sugary beet juice and eating the veggies steamed or roasted instead.

VITAMINS

Vitamins D, B9 and B12 are all vital to brain health, says Masley, and should be taken in pill form daily.

RED WINE

Of course, a key culprit in liver disease is alcohol, but you don't need to abstain. In fact, one or two glasses of red wine have been shown to boost longterm cognitive function - but excessive drinking is damaging on a number of levels.

FERMENTED FOODS

Reach for probiotic-packed foods such as sauerkraut, kimchee and yogurt to improve your gut microbiome. The research is still burgeoning, but scientists says there is a clear connection between the digestive system and brain health.

BERRIES

Berries, such as blackberries, raspberries and blueberries, contain flavonoids, nutrients that increase blood flow to the brain and slow the cognitive effects of aging. Aim to eat 1/2 cup per day.

#livewater #sandcastle

A post shared by Līve Water (@livespringwater) on Aug 16, 2017 at 1:03am PDT

Hold your canteen under a natural spring and you'll come away with crystal clear water, potentially brimming with beneficial bacteria as well as minerals from the earth.

That's what proponents of the "raw water" movement are banking on: selling people on the idea of drinking water that contains the things they say nature intended without the chemicals, such as chlorine, often used in urban water treatment processes.

In some areas of the country, including the West Coast, it has become a high-dollar commodity — water captured in glass bottles and sold straight to you.

"Naturally probiotic. Perfected by nature," boasts Live Water, which sells raw water sourced from Oregon's Opal Spring.

But by shunning recommended water safety practices, experts warn, raw water purveyors may also be selling things you don't want to drink — dangerous bacteria, viruses and parasites that can make you sick.

"We're glad people are so interested in water quality and the value they're placing in safe water," said Vince R. Hill, who heads the Waterborne Disease Prevention Branch at the Centers for Disease Control and Prevention. "But I think it's also important for people to know where their water comes from, what's in it, how it's delivered and whether it's safe to drink."

Water — where it comes from, how its treated and what it's bottled in — has long been the subject of heated debates.

Could demineralized water be bad for you in some circumstances? What about using plastic bottles? And, of course, do some water systems have dangerous levels of lead? Many communities reject adding fluoride to drinking water, even though it strengthens teeth and is safe at low doses.

All in all, "we have an incredibly safe and reliable water supply" in the United States, said David Jones, professor of history of medicine at Harvard Medical School.

Federal law requires the Environmental Protection Agency to put in place certain standards to ensure tap water is safe to drink. The Food and Drug Administration regulates water that is bottled and sold to consumers.

Raw water is really up to you.

"In some respects," Jones said, "the fact that people are worried filtration is removing necessary minerals is really an extreme case of one of these First World problems."

Experts say raw water may contain minerals, but you can get the minerals you need from a healthy diet — and the risk of harmful bacteria, viruses and parasites is not worth any benefit from trace minerals.

Michelle Francl, who chairs the chemistry department at Bryn Mawr College in Pennsylvania, said truly raw water, which is simply hydrogen and oxygen, is fine to drink — as long as it is clean, which is the issue.

"Water pulled from a spring or water that comes out of the tap — the water molecules are identical," she said. "So the only difference is what else is in there and some of those things might be innocuous like the minerals, some of them might be not so innocuous — things like Giardia and bacteria have been found in springs."

That's why, experts say, it is imperative to know what exactly you are putting into your body.

The cleanliness of the water, they say, depends on things you can't see — whether herds of elk or moose or caribou have relieved themselves in a stream that you're drinking from and left it full of parasites. Or whether there has been groundwater contamination from naturally occurring elements such as arsenic, radon or uranium, or from pesticides and other chemicals.

"The lack of clean water kills hundreds of thousands of children a year," said Francl, who is also a scholar at the Vatican Observatory. "So this notion of raw water is crazy."

Water treatment is intended to remove harmful bacteria such as E.coli, Salmonella and Giardia, a common parasite that causes a diarrheal illness called giardiasis and can be contracted by drinking "untreated or improperly treated water from lakes, streams, or wells," among other ways, according to the CDC.

Until a couple centuries ago, waterborne illnesses were much more common — before people knew to or were able to separate sewage from drinking water. Jones, at Harvard Medical School, said in the late 19th century in response to epidemics of cholera, a bacterial disease whose pathogen spreads via water, cities made massive investments in water treatment processes, including sand filtration.

Once communities were able to separate sewage from the drinking water and then filter that drinking water, cholera nearly disappeared from cities in Western Europe and North America.

"These kinds of changes are likely largely responsible for huge improvements in human life expectancy," Jones said. He added life expectancy increased by some 30 years from 1900 to 1970.

"Clean water has made such a difference in people's life expectancies in the United States and other industrialized countries, so I can't imagine why you would want to drink water that wasn't and thereby endanger your health," Francl said.

Doug Evans, who said he follows an organic, plant-based diet, said he has been drinking raw water for nearly two decades now.

"If you have heavily processed water with chemicals in it that are designed to kill bacteria, then I think it can really materially alter the body," he told The Washington Post. "The springs that I will drink from have all been tested — and the closer you're drinking it to the source, the safer it is. So I think that if you're drinking from a natural spring at the source, it tastes better. And I feel good drinking it."

Evans, an entrepreneur who founded the now-defunct juicing company Juicero, said when he can't get his own water, he buys it from Live Water, a raw water business based in Oregon. The company claims on its website that "all other bottled, filtered, tap, and even spring waters are sterilized with ozone gas, irradiated with UV light, and passed through a submicron filter" and that "blasting water with ozone changes its molecular structure."

Live Water did not immediately respond to requests for comment.

Water is the universal force that connects all life Since our planet and bodies are made up primarily of water this is the medium through which our collective consciousness evolves As we learn once again to honor where we have come from the earth will teach us how to move in harmony with its natural rhythms and cycles As we listen to the great wisdom of our ancestors and of the indigenous tribal cultures we will once again find our correct inner spirits The More we humans align ourselves with nature the more successful we will become as a species Do you honor your body temple with fresh spring water straight from source? #golive #livewater #youarewhatyoudrink

A post shared by Līve Water (@livespringwater) on Dec 26, 2017 at 1:46pm PST

Francl, the chemist, said ozone gas is used to remove bacteria and other things from water and then the ozonized contaminants are strained out, leaving clean water. She also said ozone does not change the molecular structure of water, as Live Water claims; if it did, the liquid would no longer be considered water.

Evans said others should make their own decision about what to drink.

"You want to drink tap water, drink tap water. You want to go buy water that's been filtered and put in a plastic bottle, I think that has environmental consequences, but I'm not going to protest," he said.

"The pundits will say water is H2O, but I think as you break it down, there's a lot more to it. And I feel very vibrant on its consumption."

This post has been updated.

Read more:

This model lost her leg because of toxic shock syndrome. Here's what she wants you to know.

A baby was born with her heart outside her body — and survived

A man collapsed with 'Do Not Resuscitate' tattooed on his chest. Doctors didn't know what to do.

Dear Dr. Roach: I'm a very active 79-year-old woman who had a colonoscopy three months ago and is still suffering with pain on my right side. I have had a CT scan and an ultrasound, and they say there is nothing wrong. Do you have an answer? N.F.

There are a few complications of colonoscopy that should be considered in a person with pain after the procedure. If a polyp was removed, tenderness and fever can persist for a few days.

Perforation of the colon is uncommon: It happens in one in 1,000 to 1 in 10,000 colonoscopies performed for screening. Pain, fever and nausea with vomiting are the most common symptoms. These usually begin right after the colonoscopy. A rare complication is damage to the spleen (the spleen is adjacent to the colon in the left upper quadrant of the abdomen) or liver (in the right upper quadrant). The CT scan should have shown a perforation of the colon or damage to the spleen or liver.

I don't have an answer; I have what might be charitably described as a wild guess, which is that the bacteria of the colon drastically change after colonoscopy, and that after three months you may have a different set of bacteria there. (It's called the microbiome, and increasingly is recognized as important to many functions of the body.) If your pain isn't too bad, I would consider a course of probiotics (healthy bacteria) to repopulate the bowel. If the pain is moderate or severe, it's time for another visit to your doctor and possibly another evaluation. Dear Dr. Roach: I read your recent column on gastroparesis. I have both diabetes and this condition, which was referred to by my doctors as a "motility" problem, but it was explained to me that my motility problem lies in the small intestine, not in the stomach itself. My problem started after a gallbladder operation. The result was extreme nausea and, inevitably, fairly violent vomiting. I may go a number of days (even a couple of weeks) without any problem, and then I may have an almost daily occurrence for several days.

These problems start with extreme fullness. My first remedy is always a massage of my stomach area above the navel (which can be quite painful), sometimes followed by an over-the-counter gas pill; my last resort is Reglan. I am confused by some of the terminology. E.K.G.

The same issues that affect the nerves to the stomach, causing poor contraction and motility, also can affect the small intestine. The term "diabetic autonomic neuropathy" probably is more accurate, to reflect that the problem can be at multiple levels. I don't think I have ever seen it myself where it affects the small intestine and not the stomach. This would be very difficult to diagnose - the usual test, the gastric emptying study, looks at the stomach's ability to empty, and if the stomach is normal and the intestines are affected, the test would appear normal. I suspect that in most cases, the stomach might be less affected than the small bowel but still abnormal on testing.

Treatment with metoclopramide (Reglan) works for the stomach and the intestines, as does erythromycin.

Exercise may change the composition and activity of the trillions of microbes in our guts in ways that could improve our health and metabolisms over time, a new study finds.

The results provide novel insights into how exercise can affect even those portions of our bodies that seem uninvolved in workouts, perhaps providing another nudge to stick with our exercise resolutions this year.

I think we all have heard by now that each of us contains a pulsating little universe of bacteria within our guts. This microbiome includes countless different species of microbes in varying proportions that interact, compete and busily release various substances that are implicated in weight control, inflammation, immune responses and many other aspects of health throughout our bodies.

In broad terms, our microbiomes tend to be relatively stable, most studies show. But our microbiomes can change as our lifestyles do. Diet clearly affects the makeup of a person's microbiome, as do illness, certain drugs, how much we weigh and other factors.

Exercise also has been associated with variations in the microbiome. Past studies have shown that endurance athletes tend to have a somewhat different collection of microbes within their intestines than sedentary people do, especially if the athletes are lean and the sedentary people are not.

But those studies have been associational and could not show whether exercise actually altered microbes or how any microbial changes might later affect health.

So for the new study, which was published in November in Medicine & Science in Sports & Exercise, scientists from the University of Illinois at Urbana-Champaign decided to track the guts of people who undertook an unfamiliar exercise routine.

The study was designed, in fact, as a follow-up to an earlier, interesting animal study by the same scientists. In that work, the researchers had allowed some lab mice to run and others to sit around for most of their adult lives. Gut material from the mice was then transplanted into animals that had been bred to be germ-free, so that their guts would easily incorporate these new tribes of bacteria. After the animals' microbiomes were established, the scientists exposed the mice to a substance that can cause tissue irritation and inflammation in the colon.

The scientists found that the animals with gut bugs from the runners were better able to resist and heal tissue damage and tamp down inflammation than those whose microbes had come from sedentary mice.

Now the scientists wished to see if exercise would likewise affect the functioning of microbes in people.

They began by recruiting 32 men and women who did not exercise. About half were obese and the rest of normal weight.

The scientists took blood and fecal samples and tested everyone's aerobic fitness. Then they had the men and women begin supervised workouts, during which their efforts increased over time from about 30 minutes of easy walking or cycling to about an hour of vigorous jogging or pedaling three times per week.

The volunteers were asked not to change their normal diets.

After six weeks, the scientists collected more samples and retested everyone, and then asked the volunteers to stop exercising altogether.

Six weeks later, the tests were once again repeated.

The subsequent analysis showed that the volunteers' gut bugs had changed throughout the experiment, with some increasing in numbers and others declining. The researchers also found changes in the operations of many microbes' genes. Some of those genes were working harder now, while others had grown silent.

Most of these changes were not shared from one person to the next. Everyone's gut responded uniquely to exercise.

But there were some similarities, the researchers found. In particular, they noted widespread increases in certain microbes that can help to produce substances called short-chain fatty acids. These fatty acids are believed to aid in reducing inflammation in the gut and the rest of the body. They also work to fight insulin resistance, a precursor to diabetes, and otherwise bolster our metabolisms.

Most of the volunteers had larger concentrations of these short-chain fatty acids in their intestines after exercise, along with the microbes that produce them.

These increases were greatest, though, among the volunteers who had begun the experiment lean compared to those who were obese, the scientists found.

And perhaps not surprisingly, almost all of the changes in people's guts dissipated after six weeks of not exercising. By and large, their microbiomes reverted to what they had been at the study's start.

Still, the study's overall results suggest that even a few weeks of exercise can alter the makeup and function of people's microbiomes, says Jeffrey Woods, a professor of kinesiology and community health at the University of Illinois who conducted the study, along with his doctoral student Jacob Allen (now a postdoctoral researcher at Ohio State University) and others.

In theory, Dr. Woods continues, these changes could contribute to some of the broader health benefits of exercise, such as its ability to reduce inflammation throughout the body.

''But more studies need to be done to prove this,'' he says.

He also hopes that future research can explain why the obese volunteers showed smaller gains in their fatty-acid producing microbes than the leaner men and women. Additional study could also help to determine whether and how people's microbiomes might continue to change if they exercise for longer than six weeks -- a goal that all of us, of course, have resolved to do in the coming year, right?

A SMART pill able to diagnose illnesses in the gut that can be read on a mobile phone promises an end to painful colonoscopies for thousands of patients. Scientists have hailed the first successful human trials of the gas-sensing swallowable capsule, which they say will revolutionise the way gut disorders and diseases are treated.

Researchers in Australia tried the device on seven healthy individuals on both low and high-fibre diets. Results showed the capsule accurately detected the onset of food fermentation, highlighting their potential to clinically monitor digestion and measuring microbiome activities in the stomach.

Currently doctors rely on inserting probes into the colon, taking biopsies of the organ or analysing faecal samples, which does not provide a true reflection of the state of the gut.

During the first clinical trial, the researchers at RMIT University in Melbourne discovered evidence of a potential "new immune system". The device suggested the colon may contain oxygen, suggesting the human stomach may use an oxidiser to fight foreign bodies in the gut.

Researchers said the Planet Innovation technology was a "game-changer" for the one in five people who will suffer from a gastrointestinal disorder during their lifetime. Dr Kyle Berean, co-inventor, said: "Our ingestible sensors offer a potential diagnostic tool for many disorders of the gut from food nutrient malabsorption to colon cancer." The results were published in the journal Nature Electronics.

For many years, the long-term success rates for those who attempt to lose excess body weight have hovered around 5 to 10 percent.

In what other disease condition would we accept these numbers and continue on with the same approach? How does this situation sustain itself?

It goes on because the diet industry has generated marketing fodder that obscures scientific evidence, much as the Wizard of Oz hid the truth from Dorothy and her pals. There is often a gap between what is true and what sells. And what sells more often dominates the message for consumers, much as the wizard's sound-and-light production succeeded in misleading the truth-seekers in the Emerald City.

As a result, the public is often directed to attractive, shortcut weight-loss options created for the purposes of making money, while scientists and doctors document facts that are steamrollered into the shadows.

We are living in a special time, though: the era of metabolic surgeries and bariatric procedures. As a result of these weight-loss procedures, doctors have a much better understanding of the biological underpinnings responsible for the failure to lose weight. These discoveries will upend the current paradigms around weight loss as soon as we figure out how to pull back the curtain.

As a dual-board-certified interventional obesity medicine specialist, I have witnessed the experience of successful weight loss over and over again - clinically as part of interventional trials and in my personal life. The road to sustained transformation is not the same in 2018 as it was in 2008, 1998 or 1970. The medical community has identified the barriers to successful weight loss, and we can now address them.

The body fights back

For many years, the diet and fitness industry has supplied folks with an unlimited number of different weight-loss programs - seemingly a new solution every month. Most of these programs, on paper, should indeed lead to weight loss. At the same time, the incidence of obesity continues to rise at alarming rates. Why? Because people cannot do the programs.

First, overweight and obese patients do not have the calorie-burning capacity to exercise their way to sustainable weight loss. What's more, the same amount of exercise for an overweight patient is much harder than for those who do not have excess body weight. An obese patient simply cannot exercise enough to lose weight by burning calories.

Second, the body will not let us restrict calories to such a degree that long-term weight loss is realized. The body fights back with survival-based biological responses. When a person limits calories, the body slows baseline metabolism to offset the calorie restriction, because it interprets this situation as a threat to survival. If there is less to eat, we'd better conserve our fat and energy stores so we don't die. At the same time, also in the name of survival, the body sends out surges of hunger hormones that induce food-seeking behavior - creating a real, measurable resistance to this perceived threat of starvation.

Third, the microbiota in our guts are different, such that "a calorie is a calorie" no longer holds true. Different gut microbiota pull different amounts of calories from the same food in different people. So when our overweight or obese colleague claims that she is sure she could eat the same amount of food as her lean counterpart and still gain weight, we should believe her.

Lots of shame

Importantly, the lean population does not feel the same overwhelming urge to eat and quit exercising as obese patients do when exposed to the same weight-loss programs, because they start at a different point.

Over time, this situation has led to stigmatizing and prejudicial fat-shaming, based on lack of knowledge. Those who fat-shame most often have never felt the biological backlash present in overweight and obese folks, and so conclude that those who are unable to follow their programs fail because of some inherent weakness or difference, a classic setup for discrimination.

The truth is, the people failing these weight-loss attempts fail because they face a formidable entry barrier related to their disadvantaged starting point. The only way an overweight or obese person can be successful with regard to sustainable weight loss is to directly address the biological entry barrier that has turned so many back.

Removing the barrier

There are three ways to minimize the barrier. The objective is to attenuate the body's response to new calorie restriction and/or exercise, and thereby even up the starting points.

First, surgeries and interventional procedures work for many obese patients. They help by minimizing the biological barrier that would otherwise obstruct patients who try to lose weight.

These procedures alter the hormone levels and metabolism changes that make up the entry barrier. They lead to weight loss by directly addressing and changing the biological response responsible for historical failures. This is critical because it allows us to dispense with the antiquated "mind over matter" approach. These are not "willpower implantation" surgeries, they are metabolic surgeries.

Second, medications play a role. The Food and Drug Administration has approved five new drugs that target the body's hormonal resistance. These medications work by directly attenuating the body's survival response.

Also, stopping medications often works to minimize the weight-loss barrier. Common medications including antihistamines and antidepressants are often significant contributors to weight gain. Obesity-medicine physicians can best advise you on which medications or combinations are contributing to weight gain or inability to lose weight.

Third, increasing exercise capacity, or the maximum amount of exercise a person can sustain, works. Specifically, it changes the body so that the survival response is lessened. A person can increase capacity by attending to recovery, the time in between exercise bouts. Recovery interventions, such as food supplements and sleep, lead to increasing capacity and decreasing resistance from the body by reorganizing the biological signaling mechanisms, a process known as retrograde neuroplasticity.

Lee Kaplan, director of the Harvard Medical School's Massachusetts Weight Center, captured this last point during a recent lecture by saying: "We need to stop thinking about the Twinkie diet and start thinking about physiology. Exercise alters food preferences toward healthy foods . . . and healthy muscle trains the fat to burn more calories."

The bottom line is, obese and overweight patients are exceedingly unlikely to be successful with weight-loss attempts that utilize mainstream diet and exercise products. These products are generated with the intent to sell, and the marketing efforts behind them are comparable to the well-known distractions generated by the Wizard of Oz. The reality is, the body fights against calorie restriction and new exercise. This resistance from the body can be lessened using medical procedures, by new medications or by increasing one's exercise capacity to a critical point.

Remember, do not start or stop medications on your own. Consult with your doctor first.

health-science@washpost.com

Prologo is an assistant professor in the Department of Radiology and Imaging Sciences at Emory University and the founder of The Catching Point, a diet and exercise program. This article was originally published on theconversation.com.

<iframe frameborder="0" src="https://counter.theconversation.edu.au/content/88463/count.gif[https://counter.theconversation.edu.au/content/88463/count.gif]" style="width:1px !important;height:1px !important;"></iframe>

[The topics parents are talking about. Evidence-based guidance. Personal stories that matter. Sign up now to get NYT Parenting in your inbox every week.]

As parents, do we determine our children’s eating habits? There’s a lot of blame when it comes to childhood obesity, eating disorders and body image problems, but how much do we actually know about what works to help children eat and grow in a healthy way?

Back in November, I wrote about the issue of fat stigma[https://www.nytimes.com/2017/11/20/well/family/fat-shaming-weight-stigma-bullying-childhood-obesity.html], and the bad things that can happen to children’s health and well-being when they are shamed or bullied about being overweight. I referenced a policy statement[http://www.aappublications.org/news/2017/11/20/Stigma112017] from the American Academy of Pediatrics that called on pediatricians, in particular, to be careful about using harsh, stigmatizing or judgmental language with our patients around this sensitive issue.

Many of the people who commented on the article wrote about the pain of being bullied or criticized as children — or in some cases, the pain of seeing a child bullied — for being overweight. However, many readers also scorned “overweight parents feeding garbage ‘foods’ … to their overweight children,” as one reader put it. “Wake up parents,” said another, “Your kids don’t HAVE to snack all the time. You are ruining their future health and self esteem.”

“When you are the parent of an obese child, there is tremendous stigma,” said Dr. Julie Lumeng, a professor of pediatrics at the University of Michigan. “Everyone looks at the parent and thinks: That parent is incompetent. They don’t care about their child. Why can’t they just make the child eat less and exercise?”

There’s an underlying assumption here about what adults can control, and about how children can be controlled, if only their parents would take the trouble, or make and enforce healthy rules for the whole family, or read the nutritional information on the back of the cereal box.

Certainly, there’s some confusion and disagreement[https://www.nytimes.com/interactive/2016/07/05/upshot/is-sushi-healthy-what-about-granola-where-americans-and-nutritionists-disagree.html] out there about what foods are healthy, even among experts. And of course, some would say that if you’re truly concerned about healthful eating, you’re better off not buying much food that comes in a box[https://www.youtube.com/watch?v=ATAZrRfebiw]. But does better nutritional awareness by parents actually translate into children eating in a healthy way?

Obesity experts would say that we all live in what they call an “obesogenic” environment, with fast food heavily marketed, and often cheaper, than food prepared from scratch. Screens distract us from the social give and take of family meals, even while advertising processed foods, and other societal factors encourage everyone to keep on snacking and sipping.

But we don’t really understand all the intricacies of why some children eat to excess and become overweight while others, often in the same family, stay lean.

A full acquaintance with the obesity research doesn’t necessarily help parents make their daily decisions. A few years ago, Dr. Lumeng got an email from another physician who had heard her speak at a meeting, and had a 6-week-old infant who was so hungry she didn’t know what to do. Should she not feed her baby, she asked?

The doctor who wrote to her was Dr. Jennifer Kerns, an obesity medicine specialist at the Veterans Affairs Medical Center in Washington, who had herself lost weight as a contestant on “The Biggest Loser[https://www.nytimes.com/2017/10/31/health/biggest-losers-weight-loss.html]” in 2006 and spent some time serving as the show’s physician. She became board certified in obesity medicine, and when she later got pregnant, she said, she worried that her child might struggle with weight as she had done.

“I was really focused on my weight gain and essentially weighed myself every day of my pregnancy,” she said. She exercised until two days before she delivered the baby. She was determined not to have a cesarean section so the baby would have a healthier microbiome from picking up the right bacteria during the passage through the birth canal. She was resolved to breast-feed.

And now she had a child who was “instantly a very dramatically hungry baby, so much so that I was unable to nurse him,” she said. “We tried for five weeks and I had five different lactation consultants. He wouldn’t be patient enough to wait for milk to let down.” Determined to give him the benefits of breast milk, she ended up using a breast pump throughout his first year of life.

Remembering a lecture Dr. Lumeng had given about voraciously hungry babies, she emailed her. “I essentially asked if she would be willing to give me any advice, any studies, what to do if your baby seems to be starving to death.”

In “a very thoughtful and kind response,” Dr. Kerns recalled, Dr. Lumeng wrote that there was no research to guide her. “She couldn’t really give me advice other than her own experience with her own children: Just feed him, trust your instincts.”

Dr. Lumeng suggested that doctors should acknowledge to parents that “modern science really doesn’t fully understand what causes obesity.” We are expecting parents to do something for their children that we adults have great difficulty doing for ourselves, she said; of those who do successfully lose weight, many gain it back within a year. “Adults can’t keep it off either, why are we expecting parents to do this?”

When both parents and children are overweight, that’s probably at least in part evidence of a common genetic predisposition, she said. And that biological risk may be expressed in part through differences in children’s metabolism, but also through differences in their appetites, in their responses to food, and even in their propensity to exercise. No one is saying that biology has to be destiny, pure and simple, but it is clear that the healthy eating strategies that are easy to implement with some children are far more difficult with others.

So yes, for all children, whatever their risk for obesity, good parental decisions about nutrition really matter: It’s important not to overfeed babies, to keep junk food and sugary drinks out of the house, to not let kids eat in front of the screen, and to encourage kids to “eat the rainbow” of fruits and vegetables. But those who rush to judgment should be aware that it is not at all simple to “say no” all the time to an extra-hungry child, or to “feed more vegetables” to the kid who refuses to eat anything green.

Most parents — really — are doing our best, in the complicated food environment in which our children are growing up, with the daily struggles of family life. Few of us are the effortlessly perfect models we would like to be, in eating as in so much else — and some children are more vulnerable, or more difficult, or more distressed.

“The good parenting that a lot of families exercise when it comes to health,” said Dr. Lumeng, “that may be good enough for a lot of kids, but with some kids with a genetic makeup that predisposes them to obesity, it’s not enough.”

* How Not to Talk to a Child Who Is Overweight[https://www.nytimes.com/2017/11/20/well/family/fat-shaming-weight-stigma-bullying-childhood-obesity.html]

* Fat Bias Starts Early and Takes a Serious Toll[https://www.nytimes.com/2017/08/21/well/live/fat-bias-starts-early-and-takes-a-serious-toll.html]

* The Urgency in Fighting Childhood Obesity[https://well.blogs.nytimes.com/2016/07/05/the-urgency-in-fighting-childhood-obesity/]

Drop the salmon pokē bowl and discard your deep-fried grass­hopper – the food trends that commanded our plates and palates in 2017 are giving way to a new set. This year, healthy and ­environmentally conscious food will continue to boom: many of us will be eating less meat, drinking less alcohol and worrying more about waste.

But it’s not all fretting: we’ll also be stuffing everything we can into gyoza, sipping more ­maple-infused drinks, eating four meals a day instead of three and booking tables in Instagram-optimised restaurants. We canvassed leading chefs, food brands, supermarkets and trendspotters to find out what will be fancy in food this year…

A is for adult soft drinks

“Sparkling or cordial?” was once the sad question put to non-drinkers at bars, restaurants and dinner parties. Not any more. The boom in adult soft drinks – from sodas such as Square Root (£1.80 for 275ml, squarerootsoda.co.uk[http://www.squarerootsoda.co.uk/] ), to the non-alcoholic distilled spirit Seedlip (£26 for 75cl, tesco.com), to Ugly, a sparkling water flavoured with fruit peel without a drop of anything sweet (£11 for 12 x 330ml cans, uglydrinks.com[https://uglydrinks.com/] ) – means booze-free need never mean boring.

B is for Bergamot

Cropping up in everything from chef Nathan Outlaw’s Earl Grey ice cream to the Little Devil rum and bergamot cocktail at London’s Night Jar bar, and even an essential oil to drip into marinades (£7.50 for 10ml, souschef.co.uk[https://www.souschef.co.uk/] ). This aromatic, bright-green, sour-orange, floral-flavoured fruit (more like a lemon than an orange) will be flavouring sorbets, salads and sauces in restaurants everywhere next year. We’re in love with Great British Menu finalist Selin Kiazim’s chocolate, prune and cardamom delice with bergamot cream and praline, which she serves at her new Turkish restaurant Oklava, in Shoreditch ( oklava.co.uk[https://oklava.co.uk/] ).

C is for Cookie dough

Previously found only in ice creams, on temptingly lickable baking spoons and in Homer Simpson’s fridge, raw cookie dough and cake batter is surfacing in bowls across San Francisco’s dessert bars, which means it won’t be long before it’s on our pudding plates, too. Test the water with M&S’s Cookie Dough Bites – raw dough balls covered in milk chocolate (£2 for 140g).

D is for dehydrated… everything

Budge up, Vitamix, it’s time for the dehydrator to take prize position on our kitchen worktops. Already a big favourite among raw foodies, dehydrators are used to make meat jerky, fruit jerky (watermelon rind, anyone?), linseed crackers, squid ink crackers and exciting powders; The Quality Chop House shop in Farringdon, London, uses its dehydration chamber to squeeze water out of carrots and turn them into a powder that is sprinkled on top of miniature carrot cakes ( shop.thequalitychophouse.com[http://shop.thequalitychophouse.com/] ). Try using a Lakeland food dehydrator (£54.99, lakeland.co.uk).

E is for Elderflower (and all its petalled friends)

Floral flavours will be making a big noise this year, according to trend experts at Whole Foods. “Foragers and culinary stars have embraced edible petals for years, but floral inspiration is finally in full bloom,” they report. Nasturtium leaves and edible flowers appeared on plenty of plates in last year’s series of Masterchef: The Professionals; pick up a box for yourself at Maddocks Farm Organics ( maddocksfarmorganics.co.uk[https://maddocksfarmorganics.co.uk/] ). Or try the violet buttercream cakes at Claire Ptak’s Violet bakery in east London ( violetcakes.com[http://www.violetcakes.com/] ), or a drop of Hendrick’s gin, which is infused with rose petals and cucumber (£28 for 70cl, sainsburys.co.uk).

F is for the fourth meal

Good news for the grazers among us: many of us will be adding a brand-new meal to our days in 2018. Instead of three regular meals we’ll be settling into four smaller ones. According to Waitrose’s annual food trends report, “this is not about gluttony, rather it is about adapting our eating schedules to our busy lives.” Now, what shall we have for our second lunch?

G is for GMO labelling

More transparency: that’s what we want in 2018. According to Whole Foods[http://www.wholefoodsmarket.com/], “consumers want to know the real story behind their food, and how that item made its way from the source to the store. Genetically modified organism (GMO) transparency is top-of-mind, but shoppers seek out other details, too, such as Fairtrade certification, responsible production and animal welfare standards.”

H is for Heritage crops

From ancient flour grains (einkorn, khorasan, kamut, faro), to vegetables such as Black Russian tomatoes, ornamental gourds, aged black garlic and Shetland black potatoes, so-called “heritage” and “heirloom” crops largely abandoned during the rise of modern, mass-scale farming are making a comeback. Whole Foods ( wholefoodsmarket.com[http://www.wholefoodsmarket.com/] ) sells ornamental squash for cooking, while beautiful Shetland Black purple potatoes can be bought in London’s Victoria Park Farmer’s Market, and Natoora sells romanesco cauliflower via Ocado (ocado.com). Shipton Mill sells an excellent range of heritage flours ( shipton-mill.com[https://www.shipton-mill.com/] ).

I is for Instagram kits

If a hipster eats a meal but doesn’t post it on Instagram, did it ever really happen? Restaurants including Dirty Bones in Kensington [https://dirty-bones.com/] are introducing Instagram optimisation kits (tripods, wide-angle lenses, phone chargers) to help diners snap the perfect photo of their pastrami platter.

J is for Juniper berries

The gin boom continues to gather pace (see p15), and with it comes an increased interest in the botanicals used to flavour the spirit – in particular, the herbal and resinous juniper berry that gives gin its distinctive taste. Sales of these little dried fruits are up 17 per cent in Waitrose. Use them as G&T garnishes, and to add a kick to both sweet and savoury food. Search online for Diana Henry’s zingy sloe gin and juniper jellies [http://www.telegraph.co.uk/foodanddrink/recipes/8373677/Sloe-gin-and-juniper-jellies-with-sour-cream-ice-cream-recipe.html] with sour-cream ice cream.

K is for Kimchi shots and ’kraut juice

Sales of fermented foods show no sign of slowing, as we continue to add probiotic edibles and beverages to our shopping baskets in an effort to improve our gut health. In the US, whole supermarket aisles are devoted to spicy kimchi shots and tangy sauerkraut juice. British fermentation brand Eaten Alive plans to sell kimchi juice alongside its jars of sauerkraut and kimchi (£24 for 4 x 375g jars, eatenalive.co.uk[https://www.eatenalive.co.uk/] ). The Pickle House sells bottles of its pickle juice (£9.45 for 500ml, farmdrop.com); and you can buy Biotta sauerkraut juice from Flax Farm (£4.09 for 950ml,
 flaxfarm.co.uk[https://www.flaxfarm.co.uk/] ). Sounds too healthy? Order a pickleback instead (whisky with a pickle juice chaser).

L is for Leaves

From Nigella’s pandan leaf shout-out (“I think it’s going to be the new matcha,” she said at the end of last year), to the fig leaf ice cream served by chef Shaun Searley at The Quality Chop House in London[https://thequalitychophouse.com/], this year we’re going to be taking more than just the fruit from trees, and infusing custards, sauces, batters and juices with the flavoursome leaves, too. Also in the capital, Clipstone restaurant[http://clipstonerestaurant.co.uk/] even uses hay to infuse ice cream with a deliciously nutty flavour (clipstonerestaurant.co.uk).

M is for Maple

Step aside vanilla; maple is set to be one of this year’s top flavours. Starbucks has introduced a maple pecan latte (starbucks.co.uk), while brands selling maple water, the subtly sweet sap tapped from maple trees, are on the rise. Try Sibberi (£2 for 250ml, waitrose.com)[https://www.waitrose.com/ecom/products/sibberi-maple-water/584584-519979-519980] and DRINKmaple (£4.95 for 946ml, planet
organic.com[http://www.planetorganic.com/] ).

N is for nut-milk yogurts and ice cream

As more people swear off dairy, vegan “milks”, yogurts and ice cream made from coconut, almonds, cashews, oats, hemp and hazelnuts are gaining in popularity. Oatly, Rude Health, Alpro and Rebel Kitchen won’t be the only brands offering walnut “mylk” lattes in 2018.

O is for Old(er) chickens

Alongside our efforts to eat less meat, this year we’ll be eating larger, older, slower-growth birds – but fewer of them. Check out the Ginger Pig butchery’s 100-day-old chickens (most commercial chickens are slaughtered at 60 days), or its gamy cockerels to see what all the fuss is about ( thegingerpig.co.uk[https://www.thegingerpig.co.uk/] ).

P is for the Philippines

According to the restaurant consultancy company Baum+Whiteman, we’ll be gobbling more Filipino food in 2018, from paksiw na isda (fish cooked in vinegar) and pork belly adobo, to mango, kalamansi and ube ice cream. Sample this fascinating south-east Asian fare at Luto, chef Mary San Pablo’s London supperclub ( lutolondon.com[http://www.lutolondon.com/] ), and from Filipino street food purveyors BBQ Dreams in London (@bbqdreamz) and Manila Munchies in Birmingham ­
(@ManilaMunchies).

Q is for Quiet restaurants

An antidote to Instagram-enabling eateries, restaurants banning mobile phones are on the rise. Already verboten in all Soho and Shoreditch Houses, the St John dining rooms, the Japanese deli Auradaze in Leamington Spa and the Meat Bar and Grill in Newport, mobile phones are increasingly frowned upon in dining rooms across the UK. We approve, and hope to see a reduction in shouty music and echoey unfurnished surfaces, too.

R is for Root-
to-tip

Nose-to-tail, pollen-to-petal: our desire to eat more of what we might once have thrown away shows no sign of waning. From broccoli stem slaw to brown butter beetroot tops, more British restaurants are following St John founder Fergus Henderson’s “zero waste” modus operandi, whether for meat or veg; you can enjoy a whole fish head at Lyles (lyleslondon.com), grouse faggots at Portland ( portlandrestaurant.co.uk[https://portlandrestaurant.co.uk/] ) and sit on recycled furniture while choosing from a delicious waste-free menu at Silo, Brighton ( silobrighton.com[http://www.silobrighton.com/] ).

S is for ’Shrooms

The umami flavour of mushrooms is being harnessed in everything from coffee to powdered dietary supplements. Try reishi, chaga, cordyceps, lion’s mane and other fungi in products such as Swanson Full Spectrum Lions Mane Mushroom capsules (£8.90 for 60, healthmonthly.co.uk[https://www.healthmonthly.co.uk/] ), and Om Reishi Mushroom Powder (£15.11 for 100g, iherb.com[https://uk.iherb.com/] ) – and keep an eye out for the US brand Rebbl and its reishi chocolate drinks. These “functional mushrooms” are thought to carry all manner of health-imbuing qualities. We’ll take a skinny shiitake latte to go, please.

T is for Tacos 2.0

Last year’s big food trend is being taken out of its maize flour shell in 2018 and wrapped up in cases made of cassava, seaweed and vegetable leaves. Breddos Tacos ( breddostacos.com[http://breddostacos.com/] ), El Pastor ( tacoselpastor.co.uk[https://www.tacoselpastor.co.uk/] ) and Temper ( temperrestaurant.com[http://temperrestaurant.com/] ) all brought phenomenal Mexican food to the UK in 2017 and according to Whole Foods, we can now expect tacos to go one step further: we’re talking breakfast tacos, chocolate tacos, sushi tacos and shaved jicama tacos stuffed with pokē…

U is for Upside down

By which we mean, edible creations creating sensory confusion: savoury doughnuts, chewy bits in drinks, sushi tucked inside croissants (visit Mr Holmes Bakehouse in LA for that one), sausages with jam running through them (according to Charles Banks of global food trends agency The Food People). In London, try Clipstone’s devilled rabbit millefeuille, Brunswick House’s Ogleshield churros starring cheese and gremolata ( brunswickhouse.london[https://brunswickhouse.london/] ), aloe drinks in Chinatown, and various savoury ice creams – carrot and fenugreek being just two of them – served as garnishes on the weekly tasting menus at Pidgin ( pidginlondon.com[http://www.pidginlondon.com/] )

V is for Vegan fast food

Plant-based protein brands will continue to surge this year – particularly those creating veggie burgers that actually resemble meat. Impossible Meat, Beyond Meat (in which Leonardo DiCaprio has invested) and Temple of Seitan are bringing vegan proteins mainstream with their vegan “bleeding” burgers and fried “chicken”, catering also to both a growing number of vegetarians and “flexitarians” choosing to go veggie on certain days of the week.

W is for Wonky veg

Poker-straight bananas, bulbous tomatoes and carrots with two tails are no longer being binned before leaving the farm; organisations such as FareShare (one of three causes The Telegraph is supporting with its Christmas campaign) redistribute them to worthy causes such as homeless shelters and children’s breakfast clubs. Producers are also using wonky veg to save money and the environment. Look out for chutneys and relishes by Rubies in the Rubble ( rubiesintherubble.com[https://rubiesintherubble.com/] ), Wonky Fruit ( wonkyfruit.co.uk[https://www.wonkyfoodco.com/] ) and Rejuce’s cold-pressed fruit juice made from produce that would otherwise be binned (rejuce.co.uk). Oddbox ( oddbox.co.uk[https://www.oddbox.co.uk/] ) is a London fruit delivery start-up that sends out misshapen veg to customers as well as their charity partners.

X is for Xylitol

Refined sugar is still the enemy in 2018, with healthy eaters attempting to strip more of it from their diet and replace it with alternative, unrefined sweeteners such as xylitol, stevia, coconut sugar, medjool dates, blackstrap molasses and maple syrup. More restaurants and delis will be cutting refined sugars from desserts, cakes and puddings, replacing it with raw honey, banana purée and rice syrup.

Y is for Yakitori

Sayonara, sushi; hello, Japanese “dude food”. Deep-fried chicken karaage, agedashi tofu, grilled yakitori chicken skewers covered in sticky soy glazes and all sorts of gyoza are heading towards restaurants near you. Jason Atherton’s Sosharu restaurant is only the tip of this deliciously umami-ish Japanese “pub grub” iceberg ( sosharulondon.com[http://sosharulondon.com/] ). And there’s more – Asian-inspired breakfasts such as jianbing (Chinese crepes brushed with hoisin sauce and stuffed with egg and pickled vegetables), are about to land in the UK, according to the Sterling-Rice Group’s Culinary Trends 2018 report.

Z is for Generation Z

For much of the above list we have to thank the post-millennial generation who, with their ravenous appetite for saving the planet and reducing waste, are increasingly shaping how we eat. They buy food more mindfully (Generation Z consume 57 per cent more tofu and 550 per cent more non-dairy milk than millennials, according to research by Barclays), and opt for an ever more plant-based, locally produced diet. They’re also a hi-tech bunch, ordering food from Deliveroo via their Alexa or Google Home, and demand to know more about where their food comes from. You’ll find them supporting pop-ups and street food vendors over established restaurants, and snacking more than they sit down for meals. For this generation, food is not sustenance, it is an experience.

What we'll be drinking in 2018: Crafty crémants, nifty negronis and, yes, more gin[https://cf-particle-html.eip.telegraph.co.uk/277cb65e-dd7f-4344-b8d5-884b15555557.html]

If you’re hanging off the edge of your seat to hear what the new kale is, then wait no further. It’s still kale: sales increased by 66% last year, but now it’s being added to baby food and doggy treats, as well as human breakfast smoothie bowls, according to research conducted for Market Watch[https://www.marketwatch.com/] . You might roll your eyes, but the wellness trend responsible is big business; a three trillion and some industry according to the Global Wellness Institute.

Last year the year athleisure became admissible workwear[http://www.telegraph.co.uk/business/2016/09/17/the-rise-of-athleisure-how-the-high-street-is-cashing-in-on-offi/], crystal therapy was acceptable dinner party fodder and single exercise classes started costing £25 a pop at boutique gyms, so what does 2018 have in store for a nation more obsessed about health than they ever have been? This looks like the year that far out hippie health food will finally go mainstream. Along with a carton of milk (or nut mylk) you’ll be popping the fermented drink kefir into your supermarket trolley and cricket flour for your office Bake Off showstoppers. And a ready made curry in front of the telly will be forever transformed when you learn that the meat has been replaced with a high tech soy product created with top chef Ferran Adria’s[https://www.theguardian.com/observer/foodmonthly/futureoffood/story/0,,1969713,00.html] seal of approval. Sound appetising? Well that’s just for starters. Here’s what else will be big for this year...

Protein hit: insects

If last year was all about protein powder for maximum muscle gain, this year it’s insects you need to be crunching. Many insects contain up to 80% protein, as well as being rich in essential amino acids and omega-3 fatty acids, but mealworms in particular have as much unsaturated omega-3 and six fatty acids as fish.

Angelina Jolie said her children eat crickets[http://www.thisisinsider.com/angelina-jolie-kids-eat-bugs-2017-2] “like Doritos”, and top chefs like Heston Blumenthal and Noma’s René Redzepi have served insects to their guests. You can already buy packets of dried mealworms, or cricket flour to use in cakes, and protein bars from health food shops (try Jimini’s apricot, goji chia and cricket protein bar; jiminis.co.uk[http://jiminis.co.uk/] ). But experts predict it’s about to get much more widespread. The UN has declared edible-insects as the food of the future[https://www.cnbc.com/2016/03/17/insects-food-of-the-future.html] and as a sector, its expected to be worth around £600 million by 2024, according to biologist Nicola Temple, author of a new book, The Evolution and Future of Processed Food.

Want to inch into the trend? Try Anty Gin, Cambridge Distillery[http://cambridgedistilleryshop.co.uk], £210; each bottle contains the essence of sixty-two wood ants.

Food: vegan meat

There’s no hotter food trend than veganism. Millennials especially are jumping on the animal-free bandwagon, according to the Vegan Society, who say the UK now has 350% more vegans than ten years ago[http://www.telegraph.co.uk/food-and-drink/news/number-of-vegans-in-britain-rises-by-360-in-10-years/], with almost half of them aged between 15 and 34. Why? “Following a vegan diet will see a reduction in trans fats and processed foods, a healthier gut because of the higher amounts of fibre and prebiotic foods eaten and, of course, it helps the environment and with animal welfare,” explains nutritional therapist Angelique Panagos.

But if you already struggling with Veganuary take note from Jaap Korteweg[https://www.thevegetarianbutcher.com/about-us/the-vegetarian-butcher], a ninth generation Dutch farmer. When he decided he was “sick of seeing animals getting slaughtered”, but still wanted to eat steak, he rebranded himself as The Vegetarian Butcher and created meat substitutes that looked and tasted identical to real meat, but were made from veg. His soy-based chicken even convinced Ferran Adria, head chef of the Michelin-starred El Bulli[http://www.elbulli.info/], it was the real thing. But the real accolade? Korteweg’s Bratwurst sausages finished in a top five of a poll of ‘best bangers in Leeds’. Now he has just launched a ready meal line with Waitrose; the (virtuous) Thai green curry is a particular winner.

Fitness: Netflix-style classes

Remember the Green Goddess and Mr Motivator? Well the ‘TV’ instructor has been reimagined for a new era and live streaming of workouts are once again one of the fastest-growing area of fitness, according to market researchers Mintel[http://www.mintel.com/] . For access to world class instructors, you still have to book (and pay), but instead of braving communal changing rooms, you can work out at home. “For some people, the idea of going to a gym is quite intimidating, so being able to use online content is a huge incentive,” says Helen Fricker, Senior Leisure Analyst at Mintel

Forte.fit (free trial month), virtually gives you access to a range of swanky New York studios, where you can pick from Pilates to HIIT classes. For supermodel abs, try balletbeautiful.com[http://balletbeautiful.com/] created by celebrity trainer Mary Helen Bowers [https://www.balletbeautiful.com/about/mary-helen-bowers] who worked with Natalie Portman for her role in Black Swan ($39.99 per month or $9.99 per class). But best of all is Yogaia, a Finnish studio, where teachers can see students through their webcams and offer feedback during the live classes (£5.92 per month). The world’s largest multi-studio fitness membership ClassPass[https://classpass.com/] announced in December that they would be joining the live streaming market. ClassPass Live, as the standalone platform will be called, will have new classes five days a week. Pass the remote.

Gadgets: the year of the e-bike

Separate Norwegian and Dutch studies found that people cycle further and more often on an electric bike than on a standard bike, while the University of Nebraska[https://nebraska.edu/] found that pedelec users burned the same amount of calories as manual bike riders; they just got around the course quicker. Our cooler Continental cousins have already jumped aboard the trend: nearly 30% of new bikes in Holland were ebikes. But next year the UK is set to catch up. Not only are Olympians Chris Hoy and Victoria Pendleton already ebike converts, but pedelec company VOLT[https://voltbikes.co.uk/], who have more than 100 dealers around the country, reported a 55% increase in volume sales this year, with more predicted in 2018. Try the sleek-looking Infinity, £2299.

Drink: alcohol-free 'booze'

Boozing is so last century. A recent Office for National Statistics survey[https://www.ons.gov.uk/peoplepopulationandcommunity/healthandsocialcare/drugusealcoholandsmoking/bulletins/opinionsandlifestylesurveyadultdrinkinghabitsingreatbritain/2005to2016] found that young people were less likely to drink than any other age group. In response, dry bars are springing up, as well as premium alcohol-free spirits, sodas and wines for those who want to go out, but not get smashed. And even top wine bars are muscling in on the trend. Borough Wines and Beers have announced they will be supplying two booze-free brands, Lurvills Delight[http://lurvillsdelight.com/], which includes a deliciously dry nettle, rhubarb and juniper fizzy soda, and Nonsuch Shrubs[https://boroughwines.co.uk/mixers-low-no-alcohol/nonsuch-shrubs-peach-basil-25cl/], “uplifting drinking vinegar” (the sweet Peach and Basil is weirdly reminiscent of 90s alcopops) as well as developing a zero percent gin.

The app: Moody-U

Hormones are suddenly big business. One of the best new innovations is the recently-launched website, wearemoody.co.uk[http://wearemoody.co.uk/] which calls itself a digital ecosystem for hormones, cycles and moods. Users build a profile, then get a newsletter with personalised advice on how to balance cycle and symptoms. In 2018 it will launch as an app. “MOODY- U will track, predict and forecast your mood and hormone cycles by connecting data such steps, sleep, sex and cycle directly to your calendar,” co founder Amy Thompson says. “This will allow every women to plan their month with moods and hormones in mind.”

Wellness drink: kefir

Yes, Kefir has been something the wellness set have been fermenting at home for awhile, but it’s now on the highstreet in healthy fast food chain Leon, and now on shelves of Tesco and Waitrose. To the uninitiated it’s a cultured, fermented drink made by adding kefir[https://www.bbcgoodfood.com/howto/guide/health-benefits-kefir] ‘grains’ - cultures of yeast and lactic acid bacteria - to milk. Because it has around 30 strains of so-called “good” bacteria, it’s a potent source of probiotics which boost our gut health, improving everything from blood sugar levels, cholesterol and digestion.

Registered Dietitian Dr Megan Rossi, with a PhD in the area of gut health, is a “big advocate.” She says: “It tastes delicious and it’s a great source of calcium and protein.” Those further along their kefir journey are even lathering it on their skin. Try skin lotions (from £8) by Welsh farmers, The Chuckling Goat.[http://chucklinggoat.co.uk]

Bill Gates is about to address thousands of top executives, bankers and investors at the year’s biggest healthcare industry gathering. His message to capitalists: Join us, and we can change the world.

“No matter where I go, no matter who I talk to, there’s one point I always try to get across,” Gates will say at the annual J.P. Morgan Health Care Conference[https://protect-us.mimecast.com/s/lcPBCkR64qtqyQ8ruNbgWv] today in San Francisco, according to prepared remarks shared with FORBES. “It’s been my key message for more than a decade. It’s that health is getting better, and it’s getting better faster than ever before.”

In the prepared remarks, Gates then moves into one of his patented (well, no, but he should consider it) fact dumps: Since 1990, the world has cut child mortality in half. HIV? No longer a death sentence. Neglected diseases? Not as neglected.

But then he reverses course, and emphasizes the building challenge.

“This year, five million children under the age of 5 will die, mostly in poor countries,” Gates says. “And hundreds of millions of others will suffer from diseases and malnutrition that sap them, and their countries, of their strength and their potential.”

What follows in Gates’ speech is an assignment list for capitalists who want to improve the world — as Gates inarguably has since he left Microsoft to focus on philanthropy — and an offer to help them do so.

“It’s true that government-funded basic science research shines a light on promising pathways to health advances,” Gates says. “Philanthropy can help nurture the best ideas through discovery and development and balance the risk-reward equation for private-sector partners. But industry has the skills, experience and capacity necessary to turn discoveries into commercially viable products.”

Global health, he says, needs the private sector. But he also points out that impact and earnings are not mutually exclusive.

One of Gates’ big topics is a favorite of those in pinstriped suits: lowering regulatory barriers. He notes that it can take at least four years to get a product approved in a developing country, compared with no more than one year in a developed one. The Bill & Melinda Gates Foundation has been working with the U.S. Food and Drug Administration to change that. He also advertises that the foundation has invested $12 billion in global health over five years.

What’s different now, Gates argues, is that the interests of the Gates Foundation and biotech and pharma — once divergent, as when Gates wanted a vaccine for malaria and, despite GlaxoSmithKline’s efforts, it was not an industry priority — are converging. Hot areas in pharma like harnessing the immune system to tackle cancer, understanding the brain to treat Alzheimer’s and addressing how the body absorbs nutrients to address obesity could all be redirected to help public health, too.

The immune system? That could tackle HIV, malaria and TB, too. Malnutrition? Maybe it’s the flip side of obesity, and we can understand both at the same time, Gates hopes. He himself has invested $100 million in Alzheimer’s startups, but it’s not in the remit of his foundation, he says. Still, cognitive problems afflict millions of people in poor countries.

Can’t your anti-cancer T-cells cure HIV? Can’t your companies focused on the human microbiome help combat obesity? Gates name-checks VIR Biotechnology, a company that has raised $500 million from venture capitalists and the Gates Foundation to combat infectious diseases. He also notes that the foundation has invested in Immunocore, which is using T-cell tech to stimulate the immune system, and CureVac and Moderna, which are using messenger RNA, an internal messenger chemical inside cells, to create new kinds of vaccines. These vaccines, Gates says, could be cheaper, easier and faster to make than existing ones. Gates argues that to deal with a fast-moving airborne virus — like a super flu — we’d need to develop a vaccine in 90 days, not the 10 years it usually takes.

Right now, we don’t understand why five million children, half of them newborns, will die this year, Gates says. He hopes new genetic tools will be able to answer those questions. The foundation is funding a 20-year study in Southeast Asia and Sub-Saharan Africa that will give epidemiological data about what is causing stillbirths there — which could help people in rich countries, too, Gates says.

The Gates Foundation is also supporting the work of Sera Prognostics to develop a blood-based diagnostic to predict when women are at risk for early delivery. It just went on the U.S. market. Probiotics, neuroimaging and still-undiscovered treatments for malaria and tuberculosis all get name-checked as well.

“[When] I think about the breathtaking pace of innovation in just the last 10 or 20 years, I believe that even more extraordinary things are possible in our lifetime,” Gates says. “I can think of no more noble purpose than erasing the divide between those who suffer the relentlessness of disease and poverty and those of us who enjoy good health and prosperity.”

After Gates’ prepared remarks, Sanjay Gupta joined him onstage for an interview. In addition to audience-pleasing lighter questions like Gates’ greatest extravagance (he doesn’t fly commercial–”I highly recommend it”) and what job he’d be bad at (“I’m very spoiled, I get to learn new things and meet with smart people, so most jobs would not be attractive to me”), Gupta asked about Gates Foundation partnerships with private companies that haven’t quite worked out yet, the future of government funding for research, and a project he almost gave up on.

The Gates Foundation’s work with Amyris, a company trying to engineer yeast to make the malaria drug artemisinin, hasn’t paid off yet, he said, but it still has a lot of promise if it can get the yields up. The Foundation’s support of Anacor Pharmaceuticals’ work with boron chemistry to develop drugs for parasitic worm diseases, “was an economic success because Pfizer bought them,” Gates says, but the Foundation needs to make sure the indications they were interested in don’t fall by the wayside.

Gates isn’t concerned about the NIH budget after the passage of the 21st Century Cures Act, nor the prospect that by some measures China’s government funding on research is on pace to outstrip the U.S.’s in 2022. But he does think a healthy sense of competition can be useful. If the “red scare” of China surpassing the U.S. in research spending directs more money to the NIH, so much the better, he says. “Biology is a game where you want more people to play.”

As for a daunting project, Gates names the goal of eradicating polio. He’d expected to be done with that in 2000, but in 2007 there were still thousands of cases in India. “It was a real decision whether give up or not,” as the Gates Foundation contributed 10% of funding, and other funders were considering backing off. If they committed, they might become the funder of last resort and have to put even more money into the cause. “We decided to stick with it. Ask me in two years whether it was smart or not.”

Ellie Kincaid contributed to this article.

Welcome to the Smarter Living newsletter. The editor, Tim Herrera, emails readers with tips and advice for living a better, more fulfilling life. Sign up here[https://www.nytimes.com/newsletters/smarter-living] to get it in your inbox.

A close friend and I have this agreement: If one of us ever recognizes the other person’s “thing,” we’re bound to disclose what it is, no matter what.

But what is a person’s “thing,” exactly?

It’s that particular behavior, habit or mind-set that is self-destructive but that we’re completely blind to. Personally, professionally or otherwise, it’s something that’s holding us back from achieving our full potential, but for whatever reason, we simply can’t see it ourselves. (This piece from The Hairpin perfectly sums up having a “thing” and being told about it.[https://www.thehairpin.com/2011/01/whats-your-thing/])

That level of self-awareness is quite elusive: Although some 95 percent of people think they’re self-aware, only about 10 percent to 15 percent truly are, according to one study[https://hbr.org/2018/01/what-self-awareness-really-is-and-how-to-cultivate-it].

There are lots of reasons that humans are bad at this, but a lot of it has to do with our brains sometimes just not being very trustworthy. We distort or create memories that support a particular viewpoint or story line; we overestimate our own strengths; we believe self-reinforcing things despite contradictory evidence; and much more, according to Psychology Today[https://www.psychologytoday.com/blog/leading-emotional-intelligence/201108/the-illusion-self-awareness].

Getting around those blocks isn’t easy, but it’s achievable and well worth the effort: People with high self-awareness have stronger relationships, perform better at work and are more creative[https://hbr.org/2018/01/what-self-awareness-really-is-and-how-to-cultivate-it]. All it takes is some genuine, realistic introspection and self-examination — but only if you do it right.

The secret[https://www.youtube.com/watch?v=tGdsOXZpyWE]? When you’re looking inward, don’t ask yourself “Why?” Ask yourself “What?”

This little word-swap is a concept explored by the organizational psychologist Dr. Tasha Eurich[http://www.tashaeurich.com/], who found that the most self-aware people are those whose introspective thinking centers on questions of what rather than why. But, uh, why is that?

Studies have shown that asking ourselves why when introspecting can cause us to ruminate on negative feelings and emotions to the point where we fill in blanks with reasoning that can lead us away from true insight. But when we ask ourselves those what questions, we can better “stay objective, future-focused and empowered to act on our new insights,” Eurich writes[https://hbr.org/2018/01/what-self-awareness-really-is-and-how-to-cultivate-it].

For example, when you’re thinking of a situation that caused you to feel bad at work, you might ask yourself, Why do I feel so terrible?

A better way to approach that situation would be to ask yourself, What are the situations that make me feel terrible, and what do they have in common?

So the next time you’re trying to figure out your “thing,” don’t ask why, ask what. (Or just ask a brutally honest friend. You’ll both be better for it.)

What’s your “thing”? I want to know! Let me know at tim@nytimes.com[mailto:tim@nytimes.com] or on Twitter @timherrera[https://twitter.com/timherrera].

Have a great week!

— Tim

Best of Smarter Living

Should You Shower in the Morning, or at Night? Yes.[https://www.nytimes.com/2017/12/22/well/showering-morning-night.html] Night showers may be leisurely and relaxing, but our writer was surprised to learn that morning showers — or even two showers a day — may be better.

Why Self-Compassion Beats Self-Confidence[https://www.nytimes.com/2017/12/28/smarter-living/why-self-compassion-beats-self-confidence.html] Confidence is overrated.

How to Win at Winter When You Hate Winter[https://www.nytimes.com/2018/01/05/smarter-living/how-to-win-at-winter.html] If you loathe winter, you’re not alone. But there are ways to get through.

How to Work From Home[https://www.nytimes.com/2017/09/19/smarter-living/work-at-home-tips-advice.html] Working remotely has become an increasingly easy and breathlessly viable option for many employees.

Exercise Alters Our Microbiome. Is That One Reason It’s So Good for Us?[https://www.nytimes.com/2018/01/03/well/move/exercise-microbiome-health-weight-gut-bacteria.html] Lean people were especially responsive to exercise’s effects on the bacterial makeup of our guts.

I Want to Cut My Kids Off Financially. Does That Make Me Mean?[https://www.nytimes.com/2017/12/26/style/how-to-cut-your-kids-off-financially.html] A reader asks how to say no to a pair of grown but still dependent children.

What We’re Reading

• Why do we need sleep[https://www.theatlantic.com/science/archive/2018/01/the-mystery-of-sleep-pressure/549473/]?

• Let your kids fight[https://offspring.lifehacker.com/why-you-should-let-kids-fight-1821659356].

• Clean up your tech[https://fieldguide.gizmodo.com/all-the-annoying-tech-chores-you-need-to-do-when-you-ha-1821460282].

• Twelve knots[https://gearpatrol.com/2017/12/30/how-to-tie-knots/] you should know.

• Why does life speed up as we age[https://www.inc.com/jessica-stillman/new-study-heres-why-life-speeds-up-as-you-get-older-and-how-to-slow-it-back-down.html]?

Germs are unavoidable

Re “Where do germs lurk?" (Scene, Jan. 4): Has the author not heard of the “hygiene hypothesis," indicating that autoimmune and allergic diseases are more prominent in hygienically “clean" communities as compared with “dirty" environments? Every part of our body is covered, internally and externally, with billions of bacteria and viruses that make up the normal flora or microbiome of the body. This flora is crucial for protection of the body and has numerous beneficial functions, including absorption of nutrients and activation of the immune system. It's not surprising therefore, that every surface that we touch — including elevator buttons, restaurant menus, kitchen surfaces, and our own skin — are covered with organisms that cause no harm. Clearly some pathogens (organisms that cause disease) are transmitted from person to person, or from surface to person, and it makes sense to wash hands after using the bathroom or handling meats that may contain bacteria. We are in the middle of flu season, so avoiding contact with people who have respiratory symptoms, and utilizing germ reducing strategies, is good hygienic practice. However, to walk around with hand sanitizers to destroy every “germ" we touch is crazy. We exist in a world of organisms, and in fact, are one of them.

Dr. Arthur Rabson

Director, Clinical Microbiology, Dept. of Pathology and Laboratory Medicine, Tufts Medical Center

Calling Felix Unger

The article “Where do germs lurk?" advises how we can protect ourselves from germs. In addition to the usual washing or sanitizing of our hands after visits to the bathroom and before eating and food preparation, it suggests it's a good idea to also sanitize each time we exit public transportation, touch a cellphone, purse, table, elevator buttons, coffee pot, restaurant menu, and grocery store shopping cart. The article seems to make the case for sanitizing after virtually everything we touch during the day. Seems a bit much. When did we become such germophobes? Are we becoming a nation of Felix Ungers of “The Odd Couple"?

Jeanne R. Walkauskas

Haverhill

It’s amusing and instructive to scan the food and dining trend forecasts that pop up at the beginning of each new year.

Let’s start by agreeing that the following information doesn’t necessarily enjoy an enduring relationship with reality.

Which is why it’s called “forecasting.” Sure, there are some data-based foundations for the conclusions being drawn, but it’s the future, which cannot be predicted with 100 percent accuracy.

Still, nearly every tea-leaf reader agrees: Vegetables and “plant-based” foods (aka meat substitutes) will continue to be hot-hot-hot. From there, it’s pretty much anything goes.

McCormick & Co., the spice and flavorings giant, has been issuing its McCormick Flavor Forecast since 2000. This year’s edition takes its cues from carts, trucks and food halls worldwide.

It says we should expect to see dessert versions of bao (China’s soft steamed buns) and gyros-filled arepas. Ethiopian berbere spice blend (paprika, allspice, coriander, ginger, cinnamon, cardamom and red pepper) and Japanese furikake (seaweed, sesame, sugar, salt and dried seafood) seasoning will be the new essential flavor enhancements. On the subject of do-it-yourself meals, the hot pot — with nods to central Mexico and the West Indies — will be all the rage.

The soothsayers at Whole Foods Market predict that we’ll be seeing more puffed and popped snacks (“New extrusion methods have paved the way for popped cassava chips, puffed pasta bow ties and seaweed fava chips”) and that variations on shakshuka will be front and center on menus everywhere. The taco will continue its evolution (“think seaweed wrappers with poke filling”) and harissa will spice up cooking. On the cocktail front, elderflower will become, yes, the MVP (“most valuable petal”) as floral flavors grab the spotlight.

Flavor of the year?

Just as Pantone recently announced that “Ultra Violet” is its color of the year, Flavorman, the Kentucky-based custom beverage development company, is betting on a single flavor to reign supreme in 2018. That standard-bearer? Maple.

“The sweet sign of spring and uniquely North American ingredient is the top trending flavor for the upcoming year,” is the company’s decree. “It is famous for its complex sweetness and unmatched flavor. More recently, it is front and center for its role as an alternative sweetener and extensive health and nutritional benefits.”

“Change Is the New Black” is the title of the 2018 trend report from San Francisco-based restaurant industry consultants Andrew Freeman & Co.

They’re hailing Washington, D.C., as the food city of the year. They envision more Jewish delis and believe that chicken — from rotisserie to fried — will be grabbing chefs’ and consumers’ attention as never before. They also anticipate a continued upswing for both mezcal and Sicilian wines, and say that restaurateurs will jump on members-only and VIP dining room setups.

Now in its sixth year, a national survey conducted by Today’s Dietitian magazine and Pollock Communications ranks what 2,000-plus registered dietitians consider 2018’s top 10 superfoods.

Fermented foods (yogurt, kefir, kombucha, sauerkraut, kimchi and others) grabbed the top berth, hailed for their “powerful health benefits, from boosting gut health to blunting inflammation.”

The remaining rankings, in descending order, include avocado, seeds, nuts, green tea, ancient grains, kale, exotic fruits, coconut products and salmon.

Extrapolating from the demand he’s observing from his nationwide client base, farmer Lee Jones — the overalls-wearing operator of the Chef’s Garden in Huron, Ohio — believes that 2018 will be all about uncommon herbs (lemon bergamot, lovage and nepitella mint), flowers with flavor (white pea blossoms, borage blooms and begonias) and produce with uniquely shaped leaves (citrus lace and Calvin pea tendrils) making their way onto plates.

Waste not, want not

The Specialty Food Association’s six-member “trendspotting panel” has decreed that “upcycled” products — created from ingredients and scraps that might otherwise be discarded — will be on the rise.

“We’re already seeing pressed juice made from imperfect fruit, chips made from fruit pulp and snack bars made from spent grain from the beermaking process,” reads their report.

They’re also leaning into Filipino cuisine, which they feel has been overshadowed in the U.S. by Thai and Vietnamese. So-called “Goth food” — led by activated charcoal, which is being touted as a superfood for its reported detoxifying uses — means we’ll be seeing black pizza crusts, lemonade, ice cream and more. Oh, and with more states legalizing recreational marijuana, they foresee a blossoming of cannabis cuisine via a variety of beverages, treats and snacks.

Chefs, bartenders and sommeliers from more than 80 Kimpton hotel and restaurant properties peered into the future and chimed in on 2018 trends.

They foresee a growth spurt in Chifa (Cantonese-Peruvian) fare, and drink menus influenced by dill, aquavit and other Nordic touches. Their horizon is also filled with stepped-up coffee cocktails — everything from Turkish espresso with aged rum and cacao nib-infused agave to Manhattans fashioned with coffee-cardamom vermouth — and sour beers will continue to enter the mainstream.

Finally, Baum + Whiteman, restaurant/food consultants in Brooklyn, agree on how we’ll all be drawing kitchen inspiration from the Philippines.

But they also believe that we’ll be knee-deep in fast-casual Indian street food (chicken masala pizza, tandoori chicken poutine) and upscale Korean restaurants. Quirky single-item restaurants (Chicago’s XO Marshmallow Cafe, for example) will be growing, and going cashless will appeal to an ever-expanding number of restaurateurs.

Not to be missed is B+W’s speed-reader “buzzwords” section. Its 2018 edition includes cotton candy, hemp (“the non-hallucinatory kind”), raclette (“makes a comeback as cheese of the year”) and schnitzel, which is predicted to become “trendy again.”

Time — at least the next 12 months — will tell.

Rick Nelson • @RickNelsonStrib

Germs are unavoidable

Re “Where do germs lurk?" (Scene, Jan. 4): Has the author not heard of the “hygiene hypothesis," indicating that autoimmune and allergic diseases are more prominent in hygienically “clean" communities as compared with “dirty" environments? Every part of our body is covered, internally and externally, with billions of bacteria and viruses that make up the normal flora or microbiome of the body. This flora is crucial for protection of the body and has numerous beneficial functions, including absorption of nutrients and activation of the immune system. It's not surprising therefore, that every surface that we touch — including elevator buttons, restaurant menus, kitchen surfaces, and our own skin — are covered with organisms that cause no harm. Clearly some pathogens (organisms that cause disease) are transmitted from person to person, or from surface to person, and it makes sense to wash hands after using the bathroom or handling meats that may contain bacteria. We are in the middle of flu season, so avoiding contact with people who have respiratory symptoms, and utilizing germ reducing strategies, is good hygienic practice. However, to walk around with hand sanitizers to destroy every “germ" we touch is crazy. We exist in a world of organisms, and in fact, are one of them.

Dr. Arthur Rabson

Director, Clinical Microbiology, Dept. of Pathology and Laboratory Medicine, Tufts Medical Center

Calling Felix Unger

The article “Where do germs lurk?" advises how we can protect ourselves from germs. In addition to the usual washing or sanitizing of our hands after visits to the bathroom and before eating and food preparation, it suggests it's a good idea to also sanitize each time we exit public transportation, touch a cellphone, purse, table, elevator buttons, coffee pot, restaurant menu, and grocery store shopping cart. The article seems to make the case for sanitizing after virtually everything we touch during the day. Seems a bit much. When did we become such germophobes? Are we becoming a nation of Felix Ungers of “The Odd Couple"?

Jeanne R. Walkauskas

Haverhill

Face the future: here are the colours, ingredients, technologies and tools that will change how you get gorgeous this year. By Grace Timothy

1. BLUSH AND BLOOM 'This is part of an outdoorsy, healthy, natural look in make-up,' says Terry Barber, director of make-up artistry at Mac. 'Pink will run through the whole face as an eye stain, cheek flush and plump lip, with freckles across the nose.' Check out the pink blush at Issey Miyake, Isabel Marant, Gucci, Simone Rocha and Victoria Beckham, and grab yourself aMac Powder Blush in Pink Swoon (£19.50, maccosmetics. co.uk). Apply to the apples of your cheeks with a soft brush, sweeping up to the temples for a subtle lift.

2. R E B O O T O F A C U LT C L A S S I C Kiehl's Powerful-Strength Line-Reducing Concentrate (£49.50, kiehls.co.uk) is one of its bestsellers. But as our quest for vitamin C formulations has grown (Pinterest searches were up by 50 per cent in 2017; Google reports 550,000 searches a month), the company has sought to up the concentration. Its new-look serum has a whopping 12.5 per cent vitamin C concentrate, as well as hydrating hyaluronic acid. Clinical trials saw it out-performing the original in reducing facial lines in just two weeks.

3. G O T O C O L O G N E Cologne is a subtle, fresh, sophisticated way to wear scent. Its modest concentration of essence makes it perfect for summer. Look out for Atelier Cologne's Iris Rebelle this March (£115, ateliercologne.com), as well as Jo Malone's limited-edition English Fields collection, inspired by harvest time (£45 each, jomalone.co.uk).

4. I N S TA N T H I GH LI GH T S If you've ever had highlights, you'll know it's not a lunch-break booking. It takes hours, and as such is always a nightmare to fit into a busy diary, not to mention a bore. But L'Oréal Professionnel is about to halve the time it takes to get balayage colour. Instant Highlights combines a specially formulated bleach and the Instant Highlights Heating Iron that lightens up to six levels in seconds. Check in at your local L'Oréal Professionnel salon next month for their in-salon 'Instalights' menu of different looks.

5. GROWN-UP GLITTER 'Glitter was everywhere at the s/s 2018 shows,' says Terry Barber. But we're not talking rhinestone fa-jazzles. 'It was subtly used, like embossing - as a liner, an eyelid colour or along the cheekbone.' Take your cue from the wash of sparkles over the lids at Undercover (undercovermakeup. com) and Topshop Unique (topshop. com). Or focus a metallic highlight on the inner corners of your eyes and the upper cheekbone, as per Etro (etro.com). Try Wander Beauty Catch The Light Highlighter in Sun (£20, net-aporter.com).

9. T H E S U P E R -S PA There's a new must-try spa in town. Cloud Twelve (cloudtwelve.co.uk) opens its doors in London's Notting Hill in March. It'll combine a state-of-the-art holistic well-being clinic - offering acupuncture, nutritional consultations, osteopathy, colon hydrotherapy, IV drips and cryotherapy - with a hair salon, mani-pedi bar and an Aromatherapy Associates spa.

6. S H E E T M A S K F O R H A I R Dry hair is becoming the number one hair concern for women globally - Google has reported 50 to 100k searches a month. In response, Redken is launching the All Soft range in March, with the first sheet mask for hair from a professional haircare brand. The All Soft Mega Recovery Sheet Mask (£12, redken. co.uk) quenches thirsty hair by smoothing the cuticle with prickly pear cacti, aloe vera gel and sacha inchi. Pop it on once a week after shampooing, leave for 5-10 minutes and massage your scalp and ends. The sheet is less messy than standard masks.

7. V E G A N VA R I E T Y Vegan skincare no longer comes with a compromise on texture, scent or efficacy. And in 2018, this will be doubly evident in two new products. Vegan probiotic skincare range Orveda - which arrived in the UK last summer - will offer up The Prebiotic Emulsion (£310, orveda.com) inMarch. Developedwith a plastic surgeon, the super-light fluid can be used as a primer, a moisturiser or even as a weekly treatment with a silicon mask.

8. N AT U R A L A H A S Alpha hydroxy acids (AHAs): they may not be new, but they're the basis for this year's biggest leaps in natural skincare. Ren will launch an AHA toner this spring (£25, renskincare. com), with lactic acid to exfoliate the surface of the skin for a deeper clean. Look out for the body serum later in the spring, too. Disciple is also incorporating two per cent AHAs into its new oil cleanser Night Shift (£22, discipleskincare.com).

g .

r 1 0. I N T H E P I N K Pink hair isn't going anywhere, but it's evolving into Rose Quartz, a cooleddown, more sophisticated shade. Colour supremo Josh Wood, Redken global creative colour director, rang in the new pink at Alexander Wang s/s 2018, and model-ofthe-moment Stella Lucia inspired a wave of candied curls. 'More of the "novelty colours are becoming mainstream,' says Josh, 'and more widely accepted.' e y" g 11. PERSONALISATION TOOLS 'Beauty-diagnostics technology is a growing trend for this year, spearheaded by the UK launch of Wayskin,' says co-founder of Cult Beauty, Alexia Inge. 'Wayskin's Skin Analyser [£90, cultbeauty.co.uk] is a handheld tool from Korea that measures moisture levels in your skin, as well as ambient UV levels and humidity. This tracking will allow us to really personalise our skincare. Similar tools are in production or seeking investment, so this categorywill grow.'

1 2.GETYOURROCKSON'again,' Gem stones are a big trend again, says Alexia. 'But this year will see them crushed up in make-up for a high-end sheen, or just their colours reflected in eyeshadow palettes. Becca's summer collection is set to do this brilliantly.' We really like this eyeshadow palette in Wanted by Nars (£55, narscosmetics. co.uk, available nationwide from 15 January).

1 YO Dec pro fac bac Lift (£7 min co.u foc ma inv eve to s and and Thi com dee the 3. FA C I A L O G A cléor - oponents of 2017's cial Pilates - is ck with the Facial ft Yoga treatment 75 for 1 hour 15 nutes, decleor. uk). The main cus is Kobido assage, which volves kneading ery square inch stimulate collagen d elastic synthesis d drain toxins. is technique, mbined with ep stretching, a thermal mask and the Prolagene Lift skincare products, yields the firming effect of a vinyasa flow retreat. And you needn't know a single chakra.

14.SIMPLESKINCARE If the mind-boggling 10 steps of last year's standard skincare regime has given you beauty fatigue, and left you reaching for the wipes (six out of 10 of us still do it), you'll love LZY, launching this spring. The concept is to strip it all back to just three core products: LZY [Skindirt] Jelly Cleanser (£12), LZY [Frame] Priming Moisturiser (£12), and [Below the neck] Lotion (£15, beforbeauty.co.uk) for your body. OK, you're going to need to add an SPF, but it's still the simplest thing to happen to skin in a long time.

15. FACE FABRIC RETURNS!When Giorgio Armani chose to discontinue its cult Face Fabric Foundation, women the world over stock-piled reserves and eked out every last drop. Its velvety, featherlight texture belied its ample coverage. But this spring - thanks in no small part, presumably, to Kylie Jenner's Snapchat appeal for its safe return - it'll be perfecting our faces once more (£35, armanibeauty.co.uk).

16.STRAIGHTENERSAREBACK As a/w 2017's perm settles back into the annals of '90s revivals, we're about to flip-reverse it, says Adam Reed, ghd global ambassador. 'We will see a return to a super-glamorous straight look, in a very modern way. We're treating the hair very carefully - starting with a blow-dry and then using ghd Platinum Styler [£175, ghd. co.uk] to eliminate frizz or kinks, so it'll still have plenty of movement.' At Julien Macdonald, Adam finished the look by letting each girl's parting fall as close to the centre as suited them.' 1 7. J -B E A U T Y While Korea has dominated the Western beauty industry's product launches lately, Japan is set to become the new power player here in the UK, according to Cosmetics Business. First up, Beauty Pie (beautypie.com/uk) will launch its JapanFusion collection this month. It's made up of four steps - cleanse, lotion (with a gentle peel to tone skin), serum and cream - all of which are bursting with antioxidants from jabara, a Japanese citrus plant.

1 8. MASKSGO(EVENMORE)HI-TECHLED skincare technology - as discovered by Nasa - has moved on to the next level thanks to Korean brand Déesse (deessepro.com). It's new Pro Mask uses low-level light therapy (LLLT) viamedical-grade light-emitting diodes (LEDs) to boost cell activity and trigger the production of naturally occurring chemicals. Choose fromseven programmes for specific skin conditions - rosacea, acne, pigmentation and enlarged pores - or just get a serious dose of glow. Available here this spring. .

New tests that assess how your body reacts to every ingredient will radically change the future of dieting, writes Victoria Lambert

While thousands of Brits tuck into a celery-laden breakfast this morning as part of our annual collective attempt to lose weight, two scientists in Israel will be dishing up something far more delicious.

Dr Eran Segal, a computational biologist, and immunologist and microbiologist Dr Eran Elinav, of the world-renowned Weizmann Research Institute in Rehovot, will enjoy high fat cheeses, eggs and coffee as they always do, secure in the knowledge that they do not need to deprive themselves to lose or maintain weight.

Instead, having developed the first truly individual system of eating published in a new book called The Personalized Diet, the pair know exactly what to consume to allow their digestive systems to do the necessary work.

The two men's daily diet is not based on meal-avoidance or calorie-counting - techniques that work for many, as fitness guru Max Lowery points out in today's Stella magazine. Yet if you've ever wondered how you can look radically different to someone who eats the exact same way as you do, their highly scientific, data-driven project looks to have found the answer.

Six years ago, the scientists sought to find out how every individual body reacts to different foods by measuring blood sugar levels and examining its unique microbiome - the collection of 100 trillion germs and microbes that we carry around with us. Using an algorithm that combines data gathered from continuous monitoring of blood sugar levels with measurements of the composition of our microbiome, they can now suggest which foods each of us should eat or avoid for optimum health, listed as either "red" for avoid, or "green" for consume.

The pair began their work in response to concerns about rising levels of obesity, type-2 diabetes and related metabolic diseases such as heart disease around the world.

In the UK, Public Health England is so concerned about our national weight problem - we are known as the "fat man of Europe", with adult obesity rates at 27per cent - that last month it recommended we aim to reduce calorie intake to 1,800 or 1,600 a day (instead of 2,500 for men and 2,000 for women, as previously advised).

For Segal and Elinav, insulin - the hormone the body releases every time we eat or drink, which regulates how we metabolise carbohydrates, fat and protein - holds the key. While small fluctuations are normal (unless you have type-1 diabetes, where no insulin is produced at all and must be artificially supplied and carefully monitored), no one should be experiencing sharp rises (known as spikes). Too many of these can lead to the development of type-2 diabetes, where our bodies ignore insulin's effects, causing a rise in adipose fat - particularly around the middle, which can contribute to heart disease. By ascertaining which foods led people to experience spikes, then, they were able to establish the ingredients worth avoiding.

Traditional thinking suggested that spikes occurred whenever anyone ate high-sugar foods like chocolate. But the pair found this wasn't strictly true: "Some people had a spike after eating bread which was higher than the rise they had after eating raw sugar," says Segal. This discovery was crucial, adds Elinav: "High levels of insulin convert sugars into fat causing weight gain, so it makes sense to prevent [them].

"But by controlling post-meal blood sugar levels, we can strongly suppress insulin release and stabilise our weight automatically. In fact, you won't just maintain - instead of increasing - your current weight, but gradually lose weight over time."

The pair also knew that food can affect the composition of the microbiome; we all need a variety of bacteria to stay healthy, but if one type becomes dominant, it can upset the overall balance. Scientists don't yet understand how different combinations of bacteria act as they do, but Segal and Elinav were able to collect enough data to find correlations, which enabled them to offer even more personal nutritional prescriptions. This patient-specific way of thinking is growing in popularity worldwide: last July, Professor Dame Sally Davies announced her "genomics dream" for Britain - a vision for the future of medical care centring around personalised, DNA-tested treatment.

For Saleyha Ahsan, a Londonbased A&E doctor and television presenter, the idea that you can control your health with small, customised adjustments was fascinating. "It was a more insightful way to treat patients," Dr Ahsan, 47, says of the research, which she first came across while working on the BBC series Trust Me, I'm a Doctor, in 2015, "not one size fits all."

Dr Ahsan decided to try the regime for herself and spent a week in Israel, hooked up to a blood glucose monitor the size of a button that sent readings back to the lab 24 hours a day. She also had to provide several stool samples for microbiome testing.

In the name of research, she ate whatever the scientists told her to - from pizza laden with cheese to croissants at numerous restaurants in Tel Aviv. To her surprise, analysis of her data showed the red "no-go" foods that made her insulin soar included grapes, salmon, tomatoes and new potatoes. The green list allowed her to eat chocolate, ice cream, bread and butter and salad.

She was told to stick to the green list for three weeks and was pleased to find she had lost half a stone, as well as feeling more energetic. "My skin was clearer and I slept better too."

It was difficult for her to adjust to eating foods like ice cream and croissants, she says, but she was delighted with the results of her gut microbiome when it was retested after she had followed the plan. There had been markers for type-2 diabetes and obesity as well as polycystic ovaries, all of which were now dramatically reduced.

Segal and Elinav published their first clinical trial of 800 people in the journal Cell in 2015, which confirmed that individuals respond to foods in different ways. Another larger study is now under way, evaluating the efficacy of their diet in the general population and in women with gestational diabetes.

Meanwhile, enthusiasts can now pay to have their microbiome and blood sugar levels tested by a company called Daytwo.com (although the service is only available in the US and Israel currently). But The Personalized Diet contains a home formula, which requires using a home blood glucose monitoring kit to assess insulin levels before and after eating certain foods - now, any of us can establish what causes a spike and adjust our diets accordingly.

Though they concede that the prospect of testing everything that passes your lips is far from appealing, both the authors have applied the formula to themselves with positive results; Elinav found that bread "spikes my blood sugars to the roof so I have had to cut down. On the other hand, I can eat moderate amounts of ice cream with no spike almost at all.

"That taught me if I want something sweet, I can have a little bit of ice cream which helps me to stick to my daily diet better. And sushi is very good for me."

For Segal, however, rice causes a spike, so sushi is out. "I am an amateur marathon runner and used to carb-load before races even though it often seemed to make me feel tired before I began," he explains. Now he knows to avoid his old favourites of rice, pasta, bananas and dates, while chocolate remains on his green list.

Of course, neither man would tell you that eating the right foods are a conclusive means of achieving good health. Says Elinav: "You still need to eat in moderation, exercise and avoid smoking. Diet is not the only thing that matters when it comes to being healthy, but overall knowing what foods were right for me really encouraged me to make lifestyle modifications which brought about a substantial improvement in my health."

Segal agrees. "Personalised data-driven nutrition could be a real breakthrough."

The Personalized Diet by Dr Eran Segal and Dr Eran Elinav is published by Ebury Publishing (RRP £12.99). To order your copy for £10.99 (e-book £9.49) call 0844 871 1514 or visit books. telegraph.co.uk.

'Some people had a higher insulin spike after eating bread than raw sugar'

'It's a more insightful way to treat patients'

From a dairy-free cheesecake and orange syrup pud to a devilishly dark chocolate fudge cake and carroty flapjacks, this quartet of vegan sweets proves that thoughtful eating has more than its fair share of guilty pleasures

Ruby Tandoh’s chocolate fudge cake

Many dark chocolates are vegan even if they’re not specialist vegan brands, so simply check the wrapper.

Serves 8-10

For the sponge

125g pitted dates, coarsely chopped

1 tsp bicarbonate of soda (optional)

100ml boiling water

50ml soya milk

1 tsp vanilla extract

150ml sunflower or almond oil

100g soft light brown sugar

150g plain flour

4 tbsp cocoa powder

2 tsp baking powder

1½ tsp ground ginger

1 tsp cinnamon

¼ tsp chilli powder

A pinch of ground cloves

A pinch of salt

For the icing

100g dark chocolate

3 tbsp golden syrup

1 tbsp soya milk

1 Preheat the oven to 180C/350F/gas 4. Grease and line a springform or loose-bottomed round 20cm cake tin.

2 Soak the dates with the bicarbonate of soda in the boiling water for 10-15 minutes, or until softened. The bicarbonate of soda helps to tenderise the dates, but isn’t crucial if you can wait a few more minutes for them to soften naturally in the hot water. Once soft, blend the dates along with their soaking liquid to a puree.

3 Stir together the date puree, soya milk, vanilla extract, oil and sugar in a large bowl, whisking until smooth. In a separate bowl, sift the flour and cocoa powder together then stir in the baking powder, spices and salt. Add the dry ingredients to the wet mixture and beat vigorously for 1 minute. I usually fold cake ingredients together as gently as possible to avoid “activating” the elastic gluten in the flour, but for this batter the opposite is necessary: as the cake contains no eggs to bind it, we need the gluten for structure.

4 Spoon the batter into the prepared tin and bake for 35-45 minutes – or as long as it takes for the cake to rise, set and begin to shrink away from the sides of the tin. When it’s ready, a knife inserted into the centre should come out without any crumbs stuck to it. Leave the cake to cool in its tin before turning out (it’ll be very soft and fragile when freshly baked).

5 Once the cake is cool, prepare the icing: melt the chocolate either in the microwave or over a pan of gently simmering water. Stir in the golden syrup, then the soya milk. If it’s very runny, leave it to cool and thicken for a few minutes. Slather it all over the top and sides of the cake, and don’t worry if it looks a little messy – artfully label it “rustic” and you’ll be beyond criticism.

Solla Eiriksdottir’s cheesecake with blueberries

You will need to make this at least three hours before serving.

Serves 10 – 12

For the filling

450g cashew nuts

240g maple syrup