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Add beans, peas and lentils, commonly known as pulses to your diet. High in protein and fiber these are some of the most affordable but not talked about much. Americans take about half a cup of beans each week which Christopher Gardner calls an insanely small amount. He is director of nutrition of the Stanford Prevention Research Center. “That’s an insanely small amount, given that beans, peas and lentils are such a powerhouse of protein and fiber and other nutrients. Nutrient-wise they have all of the good stuff and none of the bad stuff — and they tend to be a lot less expensive than other foods. There are few foods that cost as little as beans, peas and lentils.” A single cup of cooked lentils has 18 grams of protein- more protein than 3 large eggs, and it is fre of cholesterol and low in saturated fat. And it has 16 grams of fiber - about half of the recommended daily amount a adult should take. Try adding them to your daily meals and gradually increase intake. Try hummus as a dip or snack on chickpeas in salad. Take them in Mexican, Italian or Asian flavors. In today's inflation environment a pound of dried beans at 1.70 compares with $6 for a pound of ground beef, $4.20 a pound for chicken breast, and $4.60 for a dozen large eggs.      ...

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China's fishing fleet off the Peruvian coast puts pressure on local fishermen in these waters. On Peru's northern coast fisherman in Paita are now switching to other occupations- working on farms or driving taxi scooters. Overfishing of squid is a major problem for Peruvians on the coast in waters rich in fish nutrients. China says it is fishing in international waters. It is a source of employment for millions of Chinese working in distant waters and also a source of food for a population of 1.4 billion people.

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It used to be in the past that growing more food would address the problem of malnourishment. After years of decline of malnourished people BBC shows that the trend is reversing and there will be 821 million malnourished people in coming years. The reason for this is that of the thousands of crops that were known to humankind from its beginnings we are down to about 100 and about 40% of people on the planet rely mainly on 3 crops- rice, wheat and corn. The result is a lack of necessary micro nutrients in today's diet. What we plant, what we eat matters, changes in agriculture have a significant bearing on the quality of our lives, and concern all of us.

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Experts say the artificial sweetmers in Diet Coke increase the risks of stroke or dementia by 3 times. President Trump of the U.S. takes 12 diet cokes a day, according to the NYT report cited here. Some studies even show weight gain from soda with artificial sweeteners even though these sodas have no sugar and less fat. The problem they say is in how the diet soda is paired with food high in carbohydrates or fast foods with poor nutrients. Taking a diet soda with a Big Mac or fast foods is not healthy than if it is consumed alone. Another problem is that more needs to be known about the effects of artificial sweeteners, because new findings and research could come up with surprises. 

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Jacobs and Richtel of the NYT give this exceptional story of how Mexico changed between 1980 and 2016. Following the joining of NAFTA free trade zone the Mexican diet and food ecosystem began to more closely resemble the food diet system in the U.S. bringing with it severe health consequences. Soda and coke are now more entrenched in Mexico, as are fast food outlets. In 1980 only 7% of Mexicans were obese, compared to 20% in 2016, according to Institute for Health Metrics at the University of Washington. And diabetes kills 80,000 people a year, becoming the top killer according to the World Health Organization. A trade expert at Tufts University, Timothy Wise, says Mexico took on the worst aspects of a first world country like the U.S., with few protections. A similar problem is taking place in India and China as obesity grows, according to the T.H. Chan School of Public Health at Harvard, as low nutrient highly processed foods of large food companies with huge advertising budgets take a prominent place in diets. This is a growing problem for countries from Colombia to Ghana and Nigeria. ...

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This is a heartwarming story from the BBC in beautiful video of how Maria Baltazzi went back to her family's land in the buffer zone outside Nicosia, Cyprus, and turned a wasteland into a farm with olive trees. In 1974 Turkish forces invaded Cyprus turning this land near Nicosia airport into a war zone. Since then UN forces patrol the area which was wasteland in the buffer zone separating Greek Cypriots from Turkish Cypriots.

Maria Baltazzi took a look at this land which was part of her family's land, a 54 hectare farm part of it in the buffer zone and part outside. Here in the buffer zone she with a colleague Netien introduced organic farming for olive trees and turned this area into an olive growing farm which produces some of the best olive oil in the region.

Olives grown here are hand picked in the farm and crushed in mills outside. Nutrients testing show this to be some of the best and healthiest olive oil in the region.

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This essay from the Yale-Griffin Prevention Research Center which puts focus on preventive medicine looks at the food we eat in a different way. In order to have a real conversation on food it says ignore the latest fads on nutrition on keto, paleo or other diets, and think about how our ancestors ate in a healthy way that both prevented disease and provided the right nutrition. It was mostly plants as meat was not freely and easily available. So much so that the consumption of meat and animal protein may have gone up by as much as 90% today. Processed foods did not exist, and unprocessed plant foods were there in abundance. They were not called low fat low carb or vegan then. It is during the beginning of the 19th and in the 20th century that the production and marketing of shelf stable, nutrient poor, high calorie, high sugar and salt processed foods replaced the normal way our ancestors had their food leading to the public health crisis of today, both in health quality, outcomes and cost.  It says replace meat and where appropriate dairy healthier plant based beans, lentils, whole grains, and vegetables, fruits so that animal protein gets back to the levels of the centuries before the 20th century shift to processed foods. It says use common sense beans including soyabeans and lentil beans replace meat wherever possible and oats with berries and nuts replace eggs. Vegetable and garbanzo beans salad replaces cheese and yogurt reducing the cheese or yogurt to very moderate levels. Focus on wholesome food and eat like our ancestors did and exercize then everything else will fall into place. ...

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Diet consultant Tallmadge says be careful about reduced fat peanut butter, enhanced water, energy bars and multigrain foods. She says reduced fat peanut butter is worse than ordinary peanut butter because it takes away the nutrients in the oil. Enhanced water can be nothing more than sugary drinks with vitamin added, better to drink clean tap water. Sugar is a major ingredient in energy bars. Better to snack on fruits and veggies and yogurt, or carry nuts and dried fruits if hiking or doing outdoor activity. And watch out for the marketing words saying its multigrain, what you want is whole grain not refined starch. Don't be fooled by the marketing of the packaged foods industry, check the ingredients carefully, because labels such as "low fat," "high fiber," "multigrain," and "natural," don't mean much. Eating right starts with selecting food carefully and diligently, and goes a long way in preventing many of the diseases and problems coming out of poor eating habits.

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About half of UK adults reported experiencing high levels of anxiety says the Office of National Statistics for the the first lockdown. During the second lockdown the fatigue coming from that period in March and the higher level of cases is likely to have increased the number of adults experiencing anxiety. Anxiety was experienced from the loneliness and the effect of the coronavirus on work. A quarter of all adults reported increased sleeplessness. Stockpiling, overworking, irritability, micro-managing, and alcohol consumption, are some of the erratic responses to this level of added anxiety. Experts suggest different responses. leadership and incremental change to put the problem into context. Such as in the case of coronavirus the important behaviours that one can control such as masking properly, social distancing properly, ventilating and cleaning the air with aircleaners, using necessary caution in outside exposure by limiting to the essential, and taking nutrients for defence against virus, other actions. After putting these in place the risks can be minimized.  At that point focusing on the present is seen by experts as the right way to respond. Get through this period or this week first, leave the next week or the next period for next time. To do this  baking, reading, hobbies, running, walking, yoga, gardening, and outdoors, a whole range of other activities including watching sports, listening to radio and music, all fall into this. Spending time doing things that make us happy. A good exercise is asking how does this make me feel, am I more relaxed? am I happier? Put things in perspective, is this catastrophising? Is this making it bigger than it is? Can I put away the illusion of control when control requires some higher power such as God. Can I leave that part to God, to the divine. Cognitive behavioural thinking modification is a way of tackling stress, loneliness, and the depression and anixety that feed on each other. Being aware that we may have wrong behavioural responses, asking questions about how accurate our thinking about things that pose threatening situations is, are helpful in tackling the anxiety.   Just breaking the pattern of behavioural responses of repetitive thinking is helpful by engaging in other activities. Meditation is helpful. Yoga is helpful. In this pandemic learning about nutrition and increasing one's knowledge of food, eating and exercizing right, of cooking, is a useful way of turning a negative into a positive.     ...

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On World Soil Day DW.com provides this reminder about how important soil is to our life. It is a reminder too of the all things that are really important during the pandemic. Few remember the words of FDR in 1937 during the Dust Bowl days in America when overplowing and displacement of prairie grasslands that anchored the topsoil reduced once-fertile plains to parched, barren wasteland that were swept by dust storms. This was brought to life in Steinbeck's novel Grapes of Wrath. American president Franklin Delano Roosevelt (FDR) said in 1937 that "a nation that destroys its soil, destroys itself."   This is true for India and all parts of the world, now more than ever. The promotion of ancient grains by Mr. Modi in India helps in the way that crops can be varied so that the soil can regenerate itself, and is not drained of nutrients with one or two crops such as rice and wheat. A 2015 study by University of Sheffield in UK showed that one third of the world's arable land  was lost to pollution and erosion in the last 40 years. That study says it takes 500 years to form one inch of topsoil. Countries like India cannot afford land degradation and Modi's emphasis on improved practices in agriculture away from pesticides and careful use of chemical fertilizer, with natural substitutes in traditional agriculture taking precedence, cannot come at a better time. Healthy soils also create carbon sinks storing greenhouse gases and reducing climate change. A square meter of soil can contain 10,000 different species of worms, insects, bacteria and fungi, with a single gram home to a billion bacteria. Rich fertile earth that nourishes ecosystems is a world apart from the dust storm swept land that led to crop failures in Depression period America, leading to farmers migrating and poverty, Some of the agricultural practices that promote biodiversity are more labor intensive, and suited to India, and can actually increase agricultural production. With the added advantage of produce being organic. It can increase crop yields through better biodiversity, to yield 2.3 billion metric tons of additional crop yields per year worldwide, worth 1.24 trillion euros, (imagine that) according to the International Union for Conservation of Nature, cited by DW.com. For Indian farmers this is a great opportunity in agriculture to improve agriculture and increase incomes. It is also an opportunity for farmers everywhere, in Europe, America, other parts of Asia, Latin America and Africa. ...

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Zaraska says a vegetarian diet or one that includes vegetarian diet in meals is a good idea to reduce the risk of heart disease, obesity, diabetes and other medical problems. Be sure to add zinc, iron and calcium, Vitamin B12 to the diet if you are older she points out, to compensate for the change. About 2.5 million Americans over the age of 55 are vegetarian according to a 2012 Harris poll done for the Vegetarian Resource Group. There is a common perception of vegetarianism as purely vegetable type foods. However vegetarianism in India is practiced with the inclusion of all dairy products- milk, yogurt, and buttermilk. Not only are they included, they play a significant role in the diet. Also included and playing a large role in the diet are lentils and beans which provide a significant source of protein. When the idea of vegetarianism is broadened to a more normal vegetarianism as practiced in countries like India and includes dairy, lentils and beans, the diet is able to provide most of the nutrients needed. By including this kind of vegetarian food as an integral part of the diet and reducing meat is another way the health needs of Americans facing a high rate of obesity and other medical problems can be met. If insurance companies were to give incentives for increased consumption of these vegetarian foods and lowered consumption of meat, and the public was made aware of its benefits through advertising, the cost of health care in the U.S. could be brought down....