News.Life

Is walking farther or faster better for you? Here's what doctors say

DIWIDA.NEWS exercise, health, health & fitness, health and exercise, health benefits

<img data-document-id="cms/api/amp/image/AA1umuuE" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1umuuE.jpg"/>

 For years now,
 walking
 has gradually gained a posse of devoted supporters who cherish the ritual for both physical and mental health reasons. Going on a walk activates your vascular system, increases circulation, improves blood sugar utilisation, and helps manage inflammation, says Johanna Contreras, MD, a cardiologist at Mount Sinai Fuster Heart Hospital. Basically, it’s a low-impact activity accessible to even the most beginner of exercisers that boasts *a lot* of benefits for both the brain and body.


 But while you might not need to
 shoot for 10,000 steps
 every day, there’s still the question of whether distance is most important when it comes to a walk. Or, should you focus on speed to get the most out of the exercise?


 The truth is that walking both farther
 
 and
 
 faster is ideal, says Dr. Contreras. But, you might only have the time—or energy—for one. Whichever you choose to do, 'All walking is important,' says Dr. Contreras. Whether it’s doing an extra lap in the supermarket or taking the stairs, you’re making a difference, she says. If you’re deciding between tacking on an additional half-mile to your daily walk or zooming through your usual route faster than usual, here’s what you need to know about the benefits of prioritising each one.


 
 Meet the experts:
 
 Lauren Hannon Redler
 , MD, is an orthopedic surgeon and sports medicine physician at NewYork-Presbyterian/Columbia University Irving Medical Center.
 Johanna Contreras
 , MD, is a cardiologist at Mount Sinai Fuster Heart Hospital.

<h2 class="body-h2">
 
 Walking farther boosts your endurance.
 
</h2>

 Before we go deep, it’s worth noting that there *is* a minimum speed you want to achieve to make sure you’re getting a good enough workout during any walk.


 This pace will look different on every person, but you want to feel challenged—and you’ll know you’re going fast enough if your heart rate starts to increase, even ever-so-slightly. Even if you’re going for distance, by the end of your walk, you still want to have broken a sweat, Dr. Contreras says. (Target heart rates vary based on age, but are published by the
 British Heart Foundation
 .)


 The biggest perk of walking a far distance: you improve your
 endurance
 , or your ability to sustain exercise without overtaxing your heart, because it gets you used to having your heart rate elevated for an extended amount of time. Walking for longer is key to conditioning your heart to keep working in an elevated state for longer periods of time, says Dr. Contreras. And, BTW, as you age, walking farther might be the better option because you don’t need to elevate your heart rate quite as much to get the same benefit—and you may not want to put too much demand on your heart, she notes.


 Walking for a longer distance also means that you’re getting even more benefits beyond what you get beyond walking for a shorter distance at the same pace. And, if you’re someone who can’t walk faster or
 run
 , walking farther will also eventually even out to what you can get out of those activities in a shorter amount of time, says Dr. Contreras. (One minute of walking at a high intensity by picking up your speed generally equals about two minutes of walking at a lower intensity, per the
 CDC
 .)

<h2 class="body-h2">
 
 But, walking
 
 
 
 faster
 
 
 
 conditions your heart.
 
</h2>

 Walking faster puts more demand on your heart, which means your heart rate goes up even higher than walking at a slower pace. 'Walking faster definitely helps stimulate more of a cardiovascular response,' says Lauren Hannon Redler, MD, an orthopedic surgeon and sports medicine physician at NewYork-Presbyterian/Columbia University Irving Medical Center. 'Your heart pumps blood around your body more quickly, which helps your muscles improve how they use oxygen and makes them more efficient.'


 The higher you elevate your heart rate, the better a workout it is for your heart, which will help increase your exercise capacity, demand more of your metabolism, and manage blood pressure, says Dr. Contreras. Also, since it’s more taxing, you can get the same benefit as walking at a slower pace for longer, potentially even cutting the time required in half.

<h2 class="body-h2">
 
 Is one better for weight loss?
 
</h2>

 Experts are mixed on whether walking farther or faster is better for weight loss. Walking slower, but farther is Dr. Redler’s preference because it keeps you in
 zone 2
 cardio (a level of heart rate training categorised as 60 to 70 percent of your heart rate max). While zone 2 training, your body uses fat as its primary source of fuel, though this does not equate to losing fat from your body, says Rachelle Reed, PhD, an exercise scientist in Athens, GA. Still, walking at a slower speed for a longer period of time (about three miles per hour for an hour) led to greater total fat loss in postmenopausal women in a 2023 study in
 
 Nutrients
 
 .


 Meanwhile, walking faster demands more of your metabolism and burns more calories because it’s a harder workout, says Dr. Contreras. 'If people want to lose weight, they need to think about increasing that exercise level,' she says. Focusing on burning calories—rather than using an energy source of fat versus glucose—is probably more important for a weight loss goal, says Reed. Plus, even though you’re walking faster, you’re likely still in zone 2 anyway.


 Ultimately, weight loss is tricky—and determined by a lot more than your exercise selection. For example, genetics, nutrition, and environment all play a role,
 according to the National Institute of Health
 . Keep in mind that walking slower for longer can eventually even out to walking faster for a shorter amount of time, so the “better” between the two might just be what feels best for you, especially since exercising
 
 consistently
 
 is most important to reap health and weight loss benefits, says Reed.

<h2 class="body-h2">
 
 Ultimately, it’s ideal to mix up your routine with both short and speedy walks and longer, slower ones.
 
</h2>

 Let’s be real: most people don’t have the time to make every walk miles long *and* at a power walking pace. And you don’t have to. Our experts recommend you do both versions of
 walking workouts
 —whether long and more leisurely or short and quicker—as suits your lifestyle best at any particular moment, or from day to day. 'They both count,' according to Dr. Redler.


 Although walking at a quicker pace provides a more rigorous cardiovascular exercise, extending the duration enhances stamina as the heart operates for a prolonged period. Rather than focusing solely on either distance or speed walking, consider varying your approach by switching methods on alternate days, recommends Dr. Redler.


 Two more things: when you’re walking long distances, you want to be careful to avoid overuse injuries. You can do this by gradually building up your mileage over time and wearing the proper footwear, says Dr. Redler.


 If you’re looking to increase your speed, walking with intervals might be a great way to get there. Walk at a slower pace for three minutes, then increase to a faster one for one minute, alternating until you’ve come to the end of your route. Eventually, you can decrease the amount of time you spend walking at slower intervals and increase the amount of time you’re going faster.

<h3 class="body-h3">
 
 More fitness stories:
 
</h3>
<ul>
 <li>
 What is Pilates? 34 exercises, benefits + 15 best online classes
 </li>
 <li>
 Weight training for beginners: Benefits, tips, lingo + workouts
 </li>
 <li>
 20 best HIIT workouts for all levels, from 5 to 45 minutes long
 </li>
</ul>

 
 
 Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox. Sign up to the
 
 
 
 
 WOMEN'S HEALTH NEWSLETTER

Is walking farther or faster better for you? Here's what doctors say

DIWIDA.NEWS exercise, health, health & fitness, health and exercise, health benefits

For years now, walking has gradually gained a posse of devoted supporters who cherish the ritual for both physical and mental health reasons. Going on a walk activates your vascular system, increa…

How to Slash Your Company Car Tax Bill in the UK

DIWIDA.NEWS business, cars, money, personal finance taxes, taxes

<div>
 
 To misquote an age-old adage, two things are certain in life: death and
 company car tax
 . You cannot evade the initial cost, and no matter how much effort you put into avoiding the secondary one, you will ultimately have to pay something.
 
 
 Certainly, this presupposes that you have access to a company vehicle; however, considering approximately 700,000 individuals currently benefit from such an arrangement, the likelihood seems quite substantial.
 
 
 For the tax authorities, a company car is like a golden goose: in the fiscal year 2021/22, the overall taxable amount from company car benefits reached £3.95 billion. Nevertheless, as another adage goes, the times they are a-changing.
 
 
 Two words:
 electric cars
 These attract significantly lower levels of taxation compared to petrol and diesel vehicles, making them extremely popular among company car drivers.
 
 
 For instance, during the tax year 2021/22, the count of beneficiaries was
 company cars
 With CO2 emissions of 75g/km or lower, there were 243,000 vehicles, up from 137,000 in the prior fiscal year, and fully electric cars made up 17% of vehicle beneficiaries. This data is from three years back, after which the share of such vehicles has continued to change.
 company EVs
 has surged significantly due to their rising popularity and schemes like salary sacrifice.
 
 
 To put it briefly, the tax authorities are facing financial losses, yet they aren’t ready to surrender just yet. Therefore, here’s how you can exit this situation still fully dressed metaphorically speaking.
 
 <h2>
 What does "company car" mean?
 </h2>
 
 This is a vehicle provided by your employer alongside your regular pay, allowing you to utilize it both for personal trips and work-related travel. Personal use encompasses daily commutes.
 
 <h2>
 What does company car tax entail?
 </h2>
 
 It’s a levy on a perk, specifically a company car. While you might consider the vehicle distinct from your wages, from HMRC's perspective it's just another type of compensation—hence subject to taxation. This is precisely why they refer to it as Benefit-In-Kind tax.
 
 <h2>
 What is the method for calculating company car tax?
 </h2>
 
 The tax calculation hinges on the sum of the car’s listed price inclusive of VAT along with additional features (referred collectively as the P11d value). This total figure is then adjusted using the vehicle's officially recorded CO2 emission levels stated as a percentage—termed the BIK rate. By multiplying this outcome by the individual's income tax bracket, one arrives at the taxable amount that the employee needs to cover for their company car usage.
 
 
 The BIK rates vary between a maximum of 37% for cars releasing over 170g/km CO2 and a minimum of 2% for zero-emission vehicles. In the case of hybrid models, their electric-only driving range influences these percentages as well. Additionally, an extra charge of 4% is applied to diesel-powered vehicles failing to meet the stringent RDE2 emission criteria.
 
 
 
 Example:
 
 
 
 The P11D valuation for the vehicle stands at £20,000. The CO2 emission level is recorded as 95 grams per kilometre. It runs on petrol fuel. The Benefit-in-Kind (BIK) percentage assigned to this car is 24%. If we consider your individual income tax bracket which is set at 20%, then the calculated BIK amount based on the P11D price would be £4,800. Consequently, the taxable sum you must pay annually equates to £960, translating into a monthly figure of £80.
 
 <h2>
 What benefits does having a company car offer?
 </h2>
 
 Despite covering the taxes, an employee provided with a company car still ends up financially ahead compared to someone purchasing their vehicle using after-tax earnings. For instance, they would struggle to find a new car costing £80 per month through personal means alone.
 
 <h2>
 What steps can I take to lower my company car tax liability?
 </h2>
 
 <img data-document-id="cms/api/amp/image/BB1nj7pk" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/BB1nj7pk.jpg"/>
 
 
 
 Choose an EV
 
 
 
 HMRC has spent the past 20 years using company car tax to incentivise low-CO2 vehicles, and there's none lower than an electric car.
 
 
 Until April 2025 electric cars (rated at 0g/km CO2) are taxed based on 2% of their P11d price, whereas even the most efficient petrol and diesel models start at 25%. That’s usually enough to reduce your tax bill by 90%.
 
 
 For context, a 20% taxpayer in a £30,000 Vauxhall Astra GS Line diesel would pay around £158 in benefit-in-kind per month, whereas their boss on a 40% income tax band would pay just £83 for a £120,000 BMW iX M60.
 
 
 It’s hardly surprising that battery-electric has become the most popular powertrain type for new fleet lease cars, according to the British Vehicle Rental and Leasing Association (BVRLA).
 
 
 
 Or choose a hybrid
 
 
 
 If you are not ready to ditch combustion engines completely, the BIK rates also heavily incentivise plug-in hybrids with the longest electric range – and this can offset their higher list price.
 
 
 For example, the
 Toyota RAV4
 Plug-in has an electric-only range of 46 miles, so it falls into the 8% BIK band, whereas the
 Ford Kuga
 2.5 PHEV ST-Line X Edition travels up to 35 miles on a full charge and is taxed at 12% of the list price. Despite the Toyota’s £4500 list price disadvantage, drivers will pay around 25% less in tax than they would on the Ford.
 
 
 
 Be selective with options
 
 
 
 In 2017, Europe’s automotive industry switched to a new fuel efficiency test, catchily known as the worldwide harmonised light vehicles test procedure, or WLTP.
 
 
 Alongside tougher test conditions, it produces more granular data, including recognising differences between trim levels and the effects of optional equipment on efficiency.
 
 
 Before you get carried away adding options, it’s worth double-checking that the larger wheels or panoramic sunroof you’ve just selected don’t push the car into a higher tax band. They can turn into expensive luxuries over a three-year lifespan.
 
 
 
 Look out for fleet trims
 
 
 
 Fleets and leasing companies have enough buying power to negotiate discounts on new cars that private buyers wouldn’t be able to access. Unfortunately, this isn’t reflected in the list price and those discounts won’t result in lower benefit-in-kind for drivers.
 
 
 Instead, to help pass those savings on, some manufacturers offer fleet-focused trim levels that add essential kit but in effect have the discount built into the list price. The result is lower benefit-in-kind payments than for an equivalent retail-focused version.
 
 
 
 Select a commercially viable vehicle with tax benefits
 
 
 
 Commercial vehicles weighing less than 3500kg and with a payload of 1000kg are a bit of a bargain in benefit-in-kind terms. Instead of being taxed based on a CO2-weighted percentage of their list price, they attract a standard tax charge. Until the end of the 2025/26 tax year it is £3960, which means they can be a tax-efficient alternative to a large car. It's even better news for electric commercial vehicles, whose standard tax charge is set at £0.
 
 
 This loophole for light commercial vehicles with a 1000kg payload has created a market for double-cab pickups among open-minded company car drivers.
 
 
 These provide dual rows of seating, top-tier trims, and greater towing capability than most households could possibly require. Should you be able to overlook their heavy fuel consumption and somewhat bumpy ride quality, these vehicles serve as a far less expensive corporate car option compared to an equivalent-sized sports utility vehicle.
 
 
 Nevertheless, the additional row of seating might reduce the cargo space and payload capacity for certain double-cab variants; thus, ensure that your chosen model meets this criterion: these vehicles along with similar ones having a maximum carrying weight under 1000 kg are classified as automobiles and therefore subject to taxation based on their CO2 emissions.
 
</div>

How to Slash Your Company Car Tax Bill in the UK

DIWIDA.NEWS business, cars, money, personal finance taxes, taxes

To misquote an age-old adage, two things are certain in life: death and company car tax . You cannot evade the initial cost, and no matter how much effort you put into avoiding the secondary …

Maximize Your Retirement with These Smart Costco Membership Tips

DIWIDA.NEWS costco, costco shopping, money, retirement, senior citizens

<div class="image">
 <img data-document-id="cms/api/amp/image/AAQZZmI" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AAQZZmI.jpg"/>
</div>

 A lot of individuals begin to fret about finances after they retire and cease working. This concern is quite reasonable.


 Learn More: Grab up to $845 in cashback this year simply by altering your payment method at Costco!
 
 Learn more here.
 


 Transitioning from receiving regular wages to managing with a set budget can be challenging. Therefore, every expenditure should provide excellent value. This principle applies even when shopping at Costco.


 The positive aspect is that seniors can truly gain advantages from having a Costco membership through various means. Below are some strategies for maximizing your Costco membership benefits.

<h2 id="1.-load-up-on-vitamins-and-supplements">
 1. Stock up on vitamins and dietary supplements
</h2>

 The requirement for vitamins and supplements might rise as you age. However, such over-the-counter tablets can become quite costly.


 Step into Costco. Purchasing vitamins and supplements in large quantities might assist you.
 save money
 while also reducing the chance of you depleting resources prematurely.


 As one example, the regular price for a 200-count bottle of Schiff Move Free Advanced Joint Supplement costs $27.99 at Costco.com, which brings the price per pill to $0.12. And that's just the online price. At a Costco store, you're likely to pay less, since online prices are commonly marked up a bit to account for the cost of shipping and handling.


 On Amazon, that same product is now on sale for $17.84 for a 120-count if you sign up for Subscribe & Save. But even with that discount, which is 41% off the usual price, you're still paying $0.15 per pill.

<h2 id="2.-use-the-right-credit-card-for-your-purchases">
 2. Use the right credit card for your purchases
</h2>

 Costco is known for its low prices. But did you know that using the right credit card when you shop there could result in even more savings?


 
 Take a look at this list of the best credit cards for Costco
 
 
 .
 
 Using one of these cards could put extra cash back in your pocket, allowing you to save even more money at a time when you may be on a pretty tight budget.

<h2 id="3.-book-your-travel-for-less">
 3. Book your travel for less
</h2>

 Being retired gives you more time to travel. Another great way to squeeze more value out of your membership is to book a vacation through Costco. You may find that you not only save money, but get access to unique itineraries and travel deals you won't find elsewhere.


 Plus, when you book travel through Costco, you get the help of experienced travel professionals who can help you narrow down your choices. So if you're not sure which vacation package best meets your needs, all you have to do is call and ask.

<h2 id="4.-fill-up-your-car-at-a-lower-price-per-gallon">
 4. Fill up your car at a lower price per gallon
</h2>

 Even if you're retired and no longer drive to work every day, you need to fill your tank at
 
 some
 
 point. And when you do, getting gas at Costco could lead to tremendous savings.


 Not only is Costco's gas typically less expensive than what you'll pay at nearby fuel stations, but it also carries the TOP TIER™ certification. This means it's designed to clean your engine and lead to superior performance. Put another way, filling up at Costco might give you more miles per gallon, allowing you to stretch your budget nicely.

<h2 id="5.-shop-when-the-store-is-least-crowded-for-a-better-experience">
 5. Shop when the store is least crowded for a better experience
</h2>

 Costco tends to be a nightmare on weekends and during certain hours of the day. Some people have no choice but to hit Costco on a Saturday morning, or on a weekday evening once they're done with their workday.


 But as a retiree, you likely have more flexibility in your schedule to visit the store when it's most quiet. That generally means shopping during the day, or when the store first opens. Plus if you visit Costco during the day when people are at work, you'll have less competition once those free food samples become available.


 If your income is set, it’s crucial to ensure you’re receiving excellent value from your Costco membership. Implement these tactics to boost your savings and enhance your Costco shopping journey.


 <h2>
 Best credit card for using both at Costco and all other places!
 </h2>
 
 We adore all-purpose credit cards that provide substantial rewards at various places, such as Costco!
 This card
 stands out as one of America’s preferred credit cards due to its straightforward $200 cash bonus offer and its unending 2% cash back on all your purchases, including those made at Costco.
 
 
 Include the extended 0% interest period, and it’s clear why we named this card the Best No Annual Fee Credit Card.
 
 
 
 Tap here to access our comprehensive review at no cost.
 And make sure to apply before the $200 welcome bonus offer expires!
 
 
 
 
 We strongly adhere to the Golden Rule, hence our editorial opinions are solely ours and haven’t undergone prior review, approval, or endorsement by featured advertisers. Motley Fool Money doesn’t encompass every offer available in the marketplace. The editorial material from Motley Fool Money stands apart from The Motley Fool’s editorial content and is produced by a distinct group of analysts. John Mackey, who formerly led Whole Foods Market—an affiliate of Amazon—is part of The Motley Fool’s board of directors.
 Maurie Backman
 has investments in Amazon. The Motley Fool holds stakes in and endorses Amazon and Costco Wholesale. The Motley Fool has a
 disclosure policy
 .

Maximize Your Retirement with These Smart Costco Membership Tips

DIWIDA.NEWS costco, costco shopping, money, retirement, senior citizens

A lot of individuals begin to fret about finances after they retire and cease working. This concern is quite reasonable. Learn More: Grab up to $845 in cashback this year simply by altering your …

Los Mejores Ejercicios Para Una Espalda Fuerte Y Saludable

DIWIDA.NEWS back pain, health, health & fitness, health and exercise, lower back pain

El ritmo de vida contemporáneo, caracterizado por extensas jornadas ante el monitor del ordenador o permaneciendo sentados en una silla, podría generar efectos perjudiciales para nosotros.
 
 espalda
 
 Por esta razón, es necesario llevarlo a cabo.
 
 ejercicios
 
 ejercicios para potenciar y/o perfeccionar esa sección del organismo.


 De acuerdo con la Asociación Americana de Quiropráctica (AAC), el dolor lumbar es uno de los motivos más comunes para consultar a un profesional de salud, impactando al 80% de la población en alguna etapa de sus vidas.


 La buena noticia es que existen
 
 ejercicios
 
 que no solo ayudan a aliviar las molestias, sino que también fortalecen los músculos y mejoran la postura, previniendo futuros problemas.

<h2>
 Ejercicios para la espalda
</h2>

 El yoga es una herramienta eficaz para la salud de la espalda. Según un estudio publicado en el
 
 Journal of Physical Therapy Science
 
 , ciertas posturas de yoga, como el perro boca abajo, la postura del niño o la cobra, son altamente beneficiosas para estirar y fortalecer los músculos dorsales. Además, esta disciplina promueve la flexibilidad, alivia tensiones y mejora la postura corporal, todo mientras reduce el estrés.

<img data-document-id="cms/api/amp/image/AA1uf3mj" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1uf3mj.jpg"/>

 Además, el Journal of Physical sugiere que la natación es un ejercicio seguro para individuos con dolencias en las articulaciones y la espalda. La hidroterapia disminuye la presión sobre las articulaciones permitiendo al mismo tiempo una eficaz activación muscular. Las técnicas como la braza o el estilo libre resultan excelentes para potenciar la musculatura de la zona dorsal y conservar la columna vertebral correctamente alineada.


 
 Mayo Clinic
 
 sugiere incorporar movimientos como:


 
 - Plancha abdominal:
 
 fortalece el core, esencial para el soporte de la columna.


 
 - Superman:
 
 acostado boca abajo, eleva brazos y piernas para trabajar la zona lumbar.


 
 - Puente de glúteos:
 
 eleva las caderas para fortalecer los glúteos y la espalda baja.


 Estos ejercicios son seguros y efectivos si se realizan correctamente, y pueden ser el complemento perfecto para una rutina diaria.


 Según
 
 Harvard Medical School
 
 , movimientos como el
 
 gato-vaca
 
 ayudan a relajar los músculos de la columna y mejorar la flexibilidad. Estos estiramientos son esenciales para prevenir tensiones y garantizar una buena movilidad a lo largo del día.


 Si el dolor de espalda persiste o es intenso, es fundamental consultar a un profesional de la salud.


 Un diagnóstico adecuado es clave para prevenir complicaciones y diseñar un plan de ejercicios que se adapte a tus necesidades. Fortalecer la espalda no solo mejora la calidad de vida, sino que también protege contra lesiones a largo plazo.

Los Mejores Ejercicios Para Una Espalda Fuerte Y Saludable

DIWIDA.NEWS back pain, health, health & fitness, health and exercise, lower back pain

El ritmo de vida contemporáneo, caracterizado por extensas jornadas ante el monitor del ordenador o permaneciendo sentados en una silla, podría generar efectos perjudiciales para nosotros. espal…

Rock from 4,200,000,000 years ago confirms something we wondered about the moon

DIWIDA.NEWS geology, moons, news, science, volcanology

<img data-document-id="cms/api/amp/image/AA1udcb9" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1udcb9.jpg"/>

 
 Volcanoes erupted on the mysterious far side of
 the moon
 billions of years ago, new research confirms.
 


 Scientists analysed lunar soil brought back to Earth from
 China
 ’s Chang’e-6 spacecraft, the first to return with a haul of rocks and dirt from the little-explored far side.


 Two separate teams found fragments of volcanic rock that were about 2.8 billion years old. One piece was even more ancient, dating back to 4.2 billion years.


 ‘To obtain a sample from this area is really important because it’s an area that otherwise we have no data for,’ said Christopher Hamilton, a planetary volcano expert at the University of Arizona.


 Scientists know there were active volcanoes on the near side, the part of the moon seen from Earth, dating back to a similar time frame.


 Previous studies, including data from NASA’s Lunar Reconnaissance Orbiter, suggested the far side might also have a volcanic past.

<img data-document-id="cms/api/amp/image/AA1ud9M4" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1ud9M4.jpg"/>

 The first samples from that region facing away from Earth confirm an active history. The results were published Friday in the journals Nature and Science.


 China has launched several spacecraft to the moon.


 In 2020, the Chang’e-5 spacecraft returned moon rocks from the near side, the first since those collected by NASA’s Apollo astronauts and Soviet Union spacecraft in the 1970s.


 The Chang’e-4 spacecraft became the first to visit the moon’s far side in 2019.

<img data-document-id="cms/api/amp/image/AA1ue7gF" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1ue7gF.jpg"/>

 The moon’s far side is pockmarked by craters and has fewer of the near side’s flat, dark plains carved by lava flows.


 Why the two halves are so different remains a mystery, said study co-author Qiu-Li Li from the Chinese Academy of Sciences.


 Li said the new findings reveal over one billion years of volcanic eruptions on the lunar far side.


 Future research will determine how the activity lasted so long.


 
 
 
 Get in touch with our news team by emailing us at
 webnews@.co.uk
 .
 
 
 


 
 For more stories like this,
 
 
 check our news page
 
 .


 Get your need-to-know latest news, feel-good stories, analysis and more by signing up to
 's News Updates newsletter

Rock from 4,200,000,000 years ago confirms something we wondered about the moon

DIWIDA.NEWS geology, moons, news, science, volcanology

Volcanoes erupted on the mysterious far side of the moon billions of years ago, new research confirms. Scientists analysed lunar soil brought back to Earth from China ’s Chang’e-6 spacec…

While Alzheimer's Might Seem Out of Your Hands, There Are a Few Risk Factors You Might Be Able To Control

DIWIDA.NEWS alzheimer's disease, brain health, dementia, medical conditions and diseases, neurodegenerative diseases

<a href="https://christinebryden.com/about-christine/">
 Christine Bryden
 </a>
 was gobsmacked in 1995, when doctors
 <a href="https://www.womansworld.com/aging/alzheimers/statistics-surrounding-alzheimers">
 diagnosed
 </a>
 her with Alzheimer's. Only a year before, the 46-year-old biochemist had won Australia's Public Service Medal for outstanding work in science and technology. "Life was up for me," she writes on the YoungDementia UK website. "But on that fateful afternoon, everything changed, and I felt cut down in my prime."


 As she looked back, Bryden began to believe her diagnosis was somehow connected to her lifestyle. She never got enough sleep. She worked all the time. Her stress levels were stratospheric. At night she came home "with a pile of work," which she dove into after rushing to get her young daughters settled for the night. The next morning, Bryden woke up, worked some more, then got her daughters ready for the day.

<h2>
 Looking at her lifestyle
</h2>

 "Maybe a lack of sleep damaged my brain to some extent. But also, a high level of stress may have contributed to my brain damage," she writes. Bryden might not be that far off. Although doctors have been treating Alzheimer's for decades, they are still stymied as to its exact causes. For the most part, scientists believe the disease is
 <a href="https://www.nia.nih.gov/health/what-causes-alzheimers-disease#:~:text=The%20causes%20probably%20include%20a,differ%20from%20person%20to%20person.">
 triggered by a number of genetic and lifestyle factors
 </a>
 . Each impacts the brain over time. While people cannot change how old they are or the genes they are born with, they
 
 can
 
 change how they live. For starters, they can quit smoking and start eating more healthful foods. They can exercise more and lose weight. They can drink less and stimulate their minds more.


 A risk factor is just that - something that increases a person's risk, or chances, of developing some type of medical condition. Some risk factors, like age, are "non-modifiable," which means they cannot be prevented. Others, however, may be able to change with certain lifestyle habits. Here, a look at some of the most commonly known risk factors for
 <a href="https://www.womansworld.com/aging/alzheimers/the-stages-of-alzheimers">
 Alzheimer's disease
 </a>
 and what - if anything - you may be able to do about them.

<a href="https://www.womansworld.com/wellness/mental-health/nearly-half-of-dementia-cases-are-preventable-read-report">
 <img data-document-id="cms/api/amp/image/AA1rd7Fq" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1rd7Fq.jpg"/>
</a>
<a href="https://www.womansworld.com/wellness/mental-health/nearly-half-of-dementia-cases-are-preventable-read-report">
 Wellness
</a>
<h3>
 <a href="https://www.womansworld.com/wellness/mental-health/nearly-half-of-dementia-cases-are-preventable-read-report">
 
 Nearly Half of Dementia Cases Are Preventable-See the 2024 Report Highlights
 
 </a>
</h3>
In 2022, 2.3 million U.S. adults aged 65 and older were diagnosed with dementia, increasing concerns among at-risk seniors about prevention. The 2024 Lancet dementia report identified 14 key risk factors, plus two new ones, suggesting that 45 percent of dementia cases could be preventable with lifelong intervention. Read the full story to discover how […]
<h2>
 Non-modifiable risk factors
</h2>
<h3>
 Age
</h3>

 While certain memory loss is normal as we age, Alzheimer's is not. Experts say that between the ages of 65 and 70, the prevalence of AD is 1.5 percent. That means 15 out of every 1,000 people will get the disease by that point in their life. Those odds increase with each year. By the time we reach 75, the prevalence more than doubles, to 3.5 percent, or 35 out of every 1,000. By the time we hit 80, the prevalence of AD increases to 6.8 percent. As we approach our 100th birthday, the percentage skyrockets to 44.5 percent.

<h3>
 Family history
</h3>

 Whether we get Alzheimer's disease may have to do with our genetics. Researchers say that if one parent or sibling has the disease,
 <a href="https://www.health.harvard.edu/mind-and-mood/alzheimers-in-the-family#:~:text=Family%20history%20by%20the%20numbers,hike%20in%20your%20existing%20risk.">
 your risk increases by about 30 percent
 </a>
 . And there's also a greater chance of developing AD if both parents are afflicted.

<h3>
 Ethnicity
</h3>

 <a href="https://med.stanford.edu/news/all-news/2023/02/alzheimers-genetics.html">
 Some studies suggest
 </a>
 that ethnic minorities, especially African Americans, have higher rates of dementia than Caucasians. Scientists recently identified two new genes in African Americans that may increase the risk. One of the genes,
 <a href="https://www.nia.nih.gov/news/gene-variant-linked-higher-risk-alzheimers-african-americans">
 ABCA7, works to produce cholesterol and lipids
 </a>
 . Some researchers believe that Alzheimer's may involve abnormalities in how our bodies metabolize fat. Other factors, such as high blood pressure and diabetes, may also play a role among older African Americans and Latinos. It's also possible that
 <a href="https://aaic.alz.org/releases_2022/lower-socioeconomic-dementia-risk.asp">
 lower incomes and limited educational opportunities
 </a>
 due to systemic discrimination against both groups contribute to the disease's progression.

<h3>
 Brain injury
</h3>

 Researchers believe a
 <a href="https://www.alz.org/alzheimers-dementia/what-is-dementia/related_conditions/traumatic-brain-injury">
 traumatic brain injury increases the risk of Alzheimer's
 </a>
 and other forms of dementia.
 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1173459/">
 One study found
 </a>
 that older adults who have had moderate traumatic brain injury (lost consciousness for more than 30 minutes) are 2.3 times more likely to develop AD than seniors who have not had a head injury. Seniors who have had severe brain injury (lost consciousness for more than 24 hours) are 4.5 times more likely to develop AD. Obviously, not everyone who experiences a head injury develops Alzheimer's or some other type of dementia. Moreover, there is no evidence indicating that a mild brain injury increases the risk.

<a href="https://www.womansworld.com/wellness/do-genes-cause-alzheimers">
 <img data-document-id="cms/api/amp/image/AA1u2mUx" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1u2mUx.jpg"/>
</a>
<a href="https://www.womansworld.com/wellness/do-genes-cause-alzheimers">
 Wellness
</a>
<h3>
 <a href="https://www.womansworld.com/wellness/do-genes-cause-alzheimers">
 
 Does Alzheimer's Run In the Family? Here's What Doctors Know About the Gene Factor - And What They Don't
 
 </a>
</h3>
Understand the link.
<h2>
 Modifiable risk factors
</h2>
<h3>
 Heart health
</h3>

 When it comes to Alzheimer's, what's bad for your heart is bad for your brain. Researchers believe that cardiovascular problems are linked to the progression of Alzheimer's and other forms of dementia later in life. A
 <a href="https://pubmed.ncbi.nlm.nih.gov/28783817/">
 study published in 2017 by researchers at Johns Hopkins University
 </a>
 tracked nearly 16,000 middle-aged people in four states. Over a 25-year span, from 1987, researchers administered a variety of medical, memory, and cognitive tests. As the study progressed, 1,500 people were diagnosed with dementia, confirming that those with midlife vascular risk factors, such as diabetes or high blood pressure, had a greater chance of developing dementia. Moreover, the researchers confirmed what other studies had only hinted - smoking cigarettes increased the risk of dementia.

<h3>
 Alcohol use
</h3>

 For years scientists have been investigating if alcohol use is related to Alzheimer's. One study, amazingly, found that drinking up to three glasses of wine a day lowered the risk of Alzheimer's, but
 
 only in people who have the APOE e4 gene
 
 .
 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3865814/">
 Other studies
 </a>
 have also described the beneficial effects of low to moderate wine consumption. As much as researchers can decipher, low to moderate drinking actually protects the brain by reducing the viscosity, or thickness, of blood and increasing the amount of good cholesterol, known as HDL, in the body.


 That said, two major reviews of multiple research studies found that
 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6320619/">
 heavy drinkers and binge drinkers were more likely to develop AD and other forms of dementia
 </a>
 than those who drank moderately. Binge drinking, according to the
 <a href="https://www.cdc.gov/alcohol/fact-sheets/binge-drinking.htm">
 Centers for Disease Control
 </a>
 and Prevention, is when men consume five or more drinks in about two hours and women imbibe four or more in that same period.

<a href="https://www.womansworld.com/aging/brain/how-alzheimers-affects-your-brain">
 <img data-document-id="cms/api/amp/image/AA1u2D9h" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1u2D9h.jpg"/>
</a>
<a href="https://www.womansworld.com/aging/brain/how-alzheimers-affects-your-brain">
 Aging
</a>
<h3>
 <a href="https://www.womansworld.com/aging/brain/how-alzheimers-affects-your-brain">
 
 What Really Happens to a Brain With Alzheimer's? Onset, Effects, and Scientific Findings Explained
 
 </a>
</h3>
An attack on the body's main control center.
<h3>
 Obesity
</h3>

 Obesity causes a variety of ills, including diabetes, high blood pressure, heart problems, and other cardiovascular issues. It also seems to be a major factor in AD, doubling a person's
 <a href="https://www.womansworld.com/aging/brain/how-alzheimers-affects-your-brain">
 risk of developing amyloid plaque
 </a>
 - the bogeyman of Alzheimer's - later in life. Past research on how people's weight influences their risk of dementia has produced conflicting results.
 <a href="https://evidence.nihr.ac.uk/alert/overweight-linked-increased-risk-dementia/">
 Some studies say
 </a>
 that if you're obese, you're at a high risk for dementia.
 <a href="https://pubmed.ncbi.nlm.nih.gov/25866264/">
 Other studies
 </a>
 , however, have linked lower-than-average weight to increased dementia.


 In 2017, however, researchers put nearly all questions regarding obesity and Alzheimer's to rest.
 <a href="https://www.alzheimersresearchuk.org/high-bmi-linked-increased-risk-dementia-later-life/">
 A 38-year study of 1.3 million adults
 </a>
 living in the United States and Europe concluded that individuals with a high body mass index (BMI) are more likely to develop Alzheimer's and other forms of dementia than those who have a normal body weight.


 In that same study, scientists found that people with early-onset dementia and a low BMI go on to develop full-blown dementia more often than those who are of a healthy weight. The reason, researchers concluded, is that both obesity and a low body weight during the pre-dementia stage change how the body metabolizes fat. The study suggests that maintaining a healthy weight could prevent the illness - or at least stave off its effects.

<h2>
 How lifestyle may make a difference
</h2>

 In 2017, researchers in Great Britain announced that changing how you live may throw up a roadblock in the path of Alzheimer's disease. And while there are no proven ways to permanently stave off AD, they note that some changes in lifestyle might slow its progression.


 The study, conducted by the Lancet Commission on Dementia Prevention, Intervention and Care, looked at nine risk factors. It concluded that more than one-third of all Alzheimer's cases are related to these risk factors and that avoiding them at every stage of life may delay or even stop memory loss. The researchers reached their conclusions by looking at a number of past Alzheimer's Disease studies. Their statistical analysis found that 35 percent of dementia cases could be prevented by fully addressing these and several other contributing lifestyle issues. Researchers noted that combating Alzheimer's needs to begin early - as soon as children start going to school.


 The less time a child spends in school, the greater the risk of developing Alzheimer's later in life. In fact, the researchers found that children who had no secondary schooling had a 7.5 percent increased risk of developing Alzheimer's. That's why the researchers recommend that students stay in school until they reach the age of 15.

<a href="https://www.womansworld.com/aging/brain/experts-share-6-easy-brain-boosting-memory-enhancing-tips-youll-want-to-try">
 <img data-document-id="cms/api/amp/image/AA1u2hCV" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1u2hCV.jpg"/>
</a>
<a href="https://www.womansworld.com/aging/brain/experts-share-6-easy-brain-boosting-memory-enhancing-tips-youll-want-to-try">
 Aging
</a>
<h3>
 <a href="https://www.womansworld.com/aging/brain/experts-share-6-easy-brain-boosting-memory-enhancing-tips-youll-want-to-try">
 
 Experts Share 6 Easy Brain-Boosting, Memory-Enhancing Tips You'll Want to Try!
 
 </a>
</h3>
From the "smartest" foods (hint: SMASH!) to the fun tricks that'll help you recall people's names, experts share memory-boosting tips!
<h3>
 Lifestyle changes
</h3>

 The study also recommends that people, regardless of their age, exercise more, stop smoking, become more involved socially, reduce their weight, and manage their depression. "Although dementia is diagnosed in later life, the brain changes usually begin to develop years before, with risk factors for developing the disease occurring throughout life, not just in old age," said lead study author
 <a href="https://www.ucl.ac.uk/psychiatry/people/livingston-g">
 Gill Livingston, Ph.D.
 </a>
 , professor of psychiatry of older people at the University College London. "We believe that a broader approach to prevention of dementia, which reflects these changing risk factors, will benefit our aging societies and help to prevent the rising number of dementia cases globally."


 The study was provocative, because researchers based their conclusions on a statistical analysis of previous studies rather than patient research. A similar study in the US was a bit more circumspect, concluding that perhaps a few lifestyle changes can bolster brain health, although the study offered no definitive proof that they would. Yet scientists are so intrigued with the lifestyle component that the
 <a href="https://aaic.alz.org/releases_2017/AAIC17-Thurs-overview-recap.asp">
 Alzheimer's Association in 2017 launched a $20 million clinical trial
 </a>
 with 2,500 people to see whether lifestyle changes can prevent cognitive decline and dementia.


 While lifestyle changes help some people, they might not help others. That's because there are myriad reasons that some people get Alzheimer's and others do not. One reason is genetics, especially in early-onset cases. People who suffer from late-onset Alzheimer's (in which symptoms become apparent in a person's mid-60s) do so because of a series of complex brain changes that occur over decades. There is consensus among researchers that genetics, lifestyle and environmental factors all play a role.

<h2>
 How to keep your mind sharp and ward off Alzheimer's risks
</h2>
<h3>
 Have an extra cuppa
</h3>

 Turns out coffee packs a boatload of brain-boosting nutrients. Research published in BMJ found that adults who regularly drink three to four cups of caffeinated coffee a day have a lower risk of Alzheimer's and other cognitive dysfunction. That's thanks to coffee's combo of brain-supporting antioxidants and caffeine, which can increase alertness and sharpen concentration both in the moment and in the long run.

<h3>
 Take a hike
</h3>

 A study in the journal Frontiers in Human Neuroscience found that planned, structured and repetitive exercise, such as a daily walk around the block, slows cognitive decline. Exercise improves blood flow and increases noradrenaline, a chemical that transmits nerve signals in the brain. To get the benefit, walk 30 minutes per day at least three days a week.

<a href="https://www.womansworld.com/wellness/gut-microbiome-and-alzheimers-the-link-between-your-gut-and-brain">
 <img data-document-id="cms/api/amp/image/AA1qYeS6" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1qYeS6.jpg"/>
</a>
<a href="https://www.womansworld.com/wellness/gut-microbiome-and-alzheimers-the-link-between-your-gut-and-brain">
 Wellness
</a>
<h3>
 <a href="https://www.womansworld.com/wellness/gut-microbiome-and-alzheimers-the-link-between-your-gut-and-brain">
 
 The Gut Microbiome May Play a Role in Your Alzheimer's Risk: MD Explains
 
 </a>
</h3>
Find out how to nourish your gut and potentially help reduce the risk of memory loss as you age
<h3>
 Savor tuna salad
</h3>

 Omega-3 fatty acids help build brain and nerve cells. And studies have shown that omega-3s can help prevent Alzheimer's and other age-related cognitive decline too. Fatty fish such as salmon, albacore tuna, herring and sardines are a great source of omega-3s-aim to eat at least 8 oz. of fish per week.

<h3>
 Sleep easy
</h3>

 An analysis of more than 50 trials found that taking at least 3 mg of melatonin daily for six to 12 months improved cognitive function. The sleep hormone helps promote sound rest that benefits brain health, plus it reduces oxidative stress, a major contributor to brain aging.


 
 A version of this article appeared in our partner magazine Alzheimer's: New Hope for a Cure, in 2020, as well as Woman's World in 2024.
 


 
 Keep scrolling for more:
 


 <a href="https://www.womansworld.com/aging/falls-may-increase-dementia-risk-how-to-prevent-them">
 
 Falls Could Increase Dementia Risk, Study Says-Here's How To Prevent Them
 
 </a>


 <a href="https://www.womansworld.com/life/healing-with-music-police-officers-gift-to-alzheimers-patients">
 
 Meet the Police Officer Who Uses His Violin to Bring Comfort to Dementia Patients and Alzheimer's Communities
 
 </a>


 <a href="https://www.womansworld.com/wellness/study-reveals-link-between-gut-health-and-parkinsons-risk-over-time">
 
 New Study Links Gut Health With Parkinson's Risk-Plus One GI Symptom That Could Be an Early Sign
 
 </a>

While Alzheimer's Might Seem Out of Your Hands, There Are a Few Risk Factors You Might Be Able To Control

DIWIDA.NEWS alzheimer's disease, brain health, dementia, medical conditions and diseases, neurodegenerative diseases

Christine Bryden was gobsmacked in 1995, when doctors diagnosed her with Alzheimer's. Only a year before, the 46-year-old biochemist had won Australia's Public Service Medal for outstan…

Chef Edward Lee's Secret Ingredient for the Perfect Grilled Cheese

DIWIDA.NEWS cooking, culinary arts, food culture, food preparation, recipes

It brings out all the rich, creamy cheese tastes beautifully.

<img data-document-id="cms/api/amp/image/AA1u0Sdk" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1u0Sdk.jpg"/>

 I refer to grilled cheese sandwiches as "chameleon sandwiches" since you can drastically alter their taste with a single component, which often involves a spicy element for me. Drawing inspiration from Chef Edward Lee’s techniques, I’m incorporating gochujang to elevate my sandwich.
 grilled cheese sandwiches
 With a zesty, savory kick.


 If you're not familiar with Lee, he's a Korean-American chef and restaurateur from Brooklyn known for wearing casual blue jeans beneath his chef's jacket on the popular Netflix series.
 Culinary Class Wars
 , and he has completely won over hearts (okay, at least mine) thanks to his distinct Kentucky accent and laid-back attitude. His style of cooking is refreshing during an age dominated by shows like "The Bear" with their frenzied kitchen environments.


 I could ramble endlessly about Lee (thankfully, my spouse won't be seeing this as they'd likely start making faces and cutting off our streaming service subscriptions like Netflix). But now, let's return to discussing gochujang—the aromatic, crimson-hued, fermented chili condiment hailing from South Korea.


 Gochujang
 One of the primary three condiments in South Korean cuisine is gochujang; the others include doenjang (fermented soybean paste) and ganjang (soy sauce). This ingredient offers spiciness without overwhelming your taste buds. Additionally, it has subtle notes of sweetness and smoke, along with undertones of umami and caramel due to the fermentation process. If prepared using glutinous rice rather than barley malt, gochujang becomes gluten-free.


 Adding gochujang to a grilled cheese doesn't overwhelm but rather complements. The umami richness brings out all the savory notes of the melted cheese.

<img data-document-id="cms/api/amp/image/AA1u0UzC" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1u0UzC.jpg"/>
<h2>
 How To Make Gochujang Grilled Cheese
</h2>

 What you'll need for one sandwich:

<ul>
 <li>
 2 slices of bread (sourdough, white, milk, or ciabatta as Lee recommends)
 </li>
 <li>
 1 tablespoon mayonnaise, plus extra to spread over the outside of the bread, if using
 </li>
 <li>
 1 teaspoon up to 1 tablespoon of gochujang
 </li>
 <li>
 1 tablespoon of butter for melting in the pan, along with additional butter to coat the exterior of the bread if needed.
 </li>
 <li>
 Up to 2 ounces of cheese, such as a blend of shredded white cheddar, fontina, and Gruyère
 </li>
</ul>

 Lee’s method involves using a 1:1 mixture of mayonnaise and gochujang as the foundation for a cheesy dip. Thus, for each spoonful of mayonnaise, include an equivalent portion of gochujang.


 If this is your first time trying gochujang, it might seem quite spicy initially, so begin by mixing only half a teaspoon with a tablespoon of mayonnaise per sandwich. After tasting it, if you feel like you can handle more spice, slowly increase the amount until you reach about one tablespoon altogether.


 Next, stir in shredded cheese to make a bright, orangish, and fragrant cheese mixture. To enhance the taste, Lee adds finely minced garlic, diced red onion, and some parsley. However, for a straightforward, uncomplicated grilled cheese sandwich, only the cheeses, mayonnaise, and gochujang are necessary. After all, gochujang contributes ample aroma and flavor on its own.


 Place the gochujang-cheese spread between two pieces of bread that have been coated with either butter or mayonnaise. Next,
 prepare the sandwich in your usual manner.
 To prepare a grilled cheese using a skillet, frying pan, air fryer, toaster, or oven, get ready for a delicious treat: crisp and crunchy exteriors paired with oozy, molten cheese that adds some warmth without overwhelming your palate. Every mouthful promises an extraordinary taste experience.


 The next time you prepare a grilled cheese sandwich, follow the example of my admired chef, Edward Lee, and include the flavorful and strikingly spicy fermented chili paste known as gochujang.

<img data-document-id="cms/api/amp/image/AA1u0za1" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1u0za1.jpg"/>
<h2>
 My Suggestions for Making the Perfect Grilled Cheese
</h2>

 Although I enjoy a deliciously savory and spicy grilled cheese, I temper these bold tastes by incorporating a touch of honey. This sweetener can either be mixed into the cheese spread or sprinkled atop the freshly cooked sandwich.


 To enhance the texture, I suggest adding a layer of well-drained kimchi on top of the cheese spread. This will contribute both crispness and an excellent flavor contrast to the gochujang.


 Chef Lee’s gochujang grilled cheese remains unchanged as it includes a term from another language.
 is packed with ingredients such as bean sprouts, okra, and pancetta. Don’t hesitate to pile your grilled cheese high with thinly sliced SPAM, diced chicken, turkey, ham, tofu slices, mushroom slices, or bacon!

Chef Edward Lee's Secret Ingredient for the Perfect Grilled Cheese

DIWIDA.NEWS cooking, culinary arts, food culture, food preparation, recipes

It brings out all the rich, creamy cheese tastes beautifully. I refer to grilled cheese sandwiches as "chameleon sandwiches" since you can drastically alter their taste with a single component, whi…

GP Reveals Simple Lunch Hack That Melts Pounds Away

DIWIDA.NEWS diet and nutrition, health, healthy eating, healthy living, nutrition

<img data-document-id="cms/api/amp/image/AA1tU2Pc" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1tU2Pc.jpg"/>


 
 Ever find yourself grabbing a quick bite during your lunch break and it's always the less healthy option?
 
 
 It's all too easy to give in to those tempting treats on display when hunger strikes. But packing your own lunch is not only better for your health, it's kinder to your wallet too.
 
 
 One GP has discovered the ultimate lunch formula that's so effective he eats it every day. Not only is it a breeze to whip up and light on the pocket, but it's also packed with all the essential nutrients, plus it's a winner for weight management as it keeps you feeling full, curbing the urge to snack.
 
 
 
 Read more:
 'I'm a GP - stop this water bottle habit before you get diarrhoea and vomiting'
 
 
 
 
 Read more:
 Hot water bottles users warned of health risk as they're a 'breeding ground'
 
 
 
 NHS doctor Amir Khan, known from his appearances on
 ITV's
 Lorraine and Good Morning Britain, recently took to TikTok to share his go-to lunch routine with his 52.9k followers. He explains his daily lunch habit: "It stops me from snacking and reduces the risk of me heading to reception to get chocolates that have been brought in my a patient."
 
 
 The evening before work, Dr Khan prepares a nutrient-rich salad that keeps him full and content throughout the day, reports
 Surrey Live
 .
 
 
 He divulged: "It's got red onions in there, which are great for gut
 health
 and red onions in particular have a plant compound called anthocyanin in them, which have been shown to be heart healthy. I've also got some chopped cucumber in there, which is a very good source of vitamin K, needed for healthy bones. There's fibre in the skin of the cucumber which is good for my gut health and cucumbers also contain a plant compound called cucurbitacin, which might have some anti-cancer properties."
 
 <img data-document-id="cms/api/amp/image/AA1tTQxl" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1tTQxl.jpg"/>
 
 He didn't stop detailing his nutritious cuisine there – the salad also boasts chopped tomatoes. Dr Khan shared that they are "high in antioxidants; lycopene and beta-carotene", handy allies in the battle against cellular damage from free radicals.
 
 
 They're also champions in boosting your immune system with their high vitamin C content. Protein isn't forgotten; chickpeas join the mix, offering both protein and fibre, keeping him satisfied and reducing the need for snacking.
 
 
 For dressing?
 
 
 
 READ MORE:
 
 Doctor explains six dietary mistakes that may aggravate your PCOS symptoms
 
 
 
 READ MORE:
 
 GP says one thing could save you from being bed bound as new Covid variant is 'wiping people out'
 
 
 Dr Khan opts for a "glug of olive oil" renowned for being "high is monounsaturated fats", and a generous squeeze of lime juice, applauded for its "great source of vitamin C". To round off the
 meal
 , Dr Khan enjoys nuts like walnuts, loaded with "great plant omega-3 fatty acids" vital for cognitive and cardiac well-being, pistachios full of "fibre and antioxidants", and then a serving of blueberries, equally abundant in antioxidants.

GP Reveals Simple Lunch Hack That Melts Pounds Away

DIWIDA.NEWS diet and nutrition, health, healthy eating, healthy living, nutrition

Ever find yourself grabbing a quick bite during your lunch break and it's always the less healthy option? It's all too easy to give in to those tempting treats on display when hunger stri…

We Quizzed 5 Chefs on the Perfect Mashed Potatoes Potato—Here’s Their Uniform Choice

DIWIDA.NEWS foodies, potato recipes

Using these potatoes, you'll achieve creamy and fluffy mashed potatoes consistently.

<img data-document-id="cms/api/amp/image/AA1tSNeY" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1tSNeY.jpg"/>

 Initially, you might believe that
 mashed potatoes
 Are simply an unpretentious and comforting side dish, yet each home chef puts their own twist on this traditional recipe—whether they leave the skin intact or remove it entirely, how they cook the potatoes (by boiling, baking, or steaming), or if they prefer a rich and velvety texture versus one that’s light and airy. This staple for Thanksgiving is surprisingly adaptable. Before deciding how to prepare your potatoes, though, you must head off potato hunting...and what you pick can significantly affect the outcome of your meal.


 Considering this, we asked several chefs from across the nation to share their preferred choice for creating perfect mashed potatoes. Their consensus was clear: Yukon Gold potatoes, known for their creaminess and rich, buttery flavor, as well as their accessibility. Below are the reasons these chefs insist on using them for their mashed creations.


 Related:
 Huskies versus Reds versus Yukon Golds: Understanding the Varieties of Potatoes

<h2>
 Why Yukon Gold Potatoes?
</h2>

 Yukon Gold potatoes are medium-sized and round, featuring thin skins and yellow flesh. These potatoes resulted from crossing a North American white potato with a wild South American yellow one. Known for their nearly butter-like flavor, they offer great versatility in cooking. They combine the starchy quality typical of Russet potatoes with some waxy characteristics similar to those seen in White potatoes such as Red Bliss, allowing you to roast, fry, or mash them easily. "With their high starch content, these potatoes absorb cream and butter exceptionally well," says a chef, resulting in a dish that has both a light, airy consistency and a rich, smooth mouthfeel when prepared correctly.
 Logan Ramirez
 Gioia Mia restaurant in Montclair, NJ, clarifies.


 Ramirez points out that the starch level is crucial for achieving a light and airy texture in potatoes. He states, "Red potatoes and fingerlings do not disintegrate or soak up fat as effectively as Yukon Golds because of their lower starch levels."


 In addition to Yukon Gold potatoes, certain chefs favor Russets due to their high starch levels and exceptionally light consistency. Nevertheless, these potatoes tend to become gummy when overly handled. "While they might be the simplest to locate and possibly the least expensive option at your nearby market, Russet potatoes are often the reason your mashed potatoes turn out runny," notes Chef.
 Jack Bennett
 At International Smoke in San Francisco adds, "During the cooking process, they absorb a significant amount of water and work better in different recipes."


 Related:
 Our Top 30 Favorite Thanksgiving Recipes

<h2>
 Common Mashed Potato Mistakes
</h2>

 The key to flawless mashed potatoes doesn't merely lie in selecting the correct type of potato; it’s also about how you handle the preparation process. This step can make all the difference between achieving velvety, delightful mash and ending up with something runny and dough-like. According to chefs,
 Vanessa Parish
 The founder of the Queer Food Foundation observes that one common mistake home chefs make is over-mashing their potatoes. "Ideally, you should aim for light and airy potatoes rather than ones that become as dense as concrete upon touching the plate," she clarifies. She further notes that excessive mashing can lead to thick, heavy-textured mashed potatoes with an unpleasant consistency in the mouth.


 Incorporating cold butter and milk into the hot potatoes can result in an uneven texture, Chef.
 Cedric Domenech
 At L'Avenue within Saks in New York City, they advise mashing the potatoes with warm milk and butter for optimal creaminess. Should the mixture become too cold, the consistency won't be as smooth. To prevent this, ensure both the butter and milk are heated before mixing; adding them at room temperature can cause the potato starch to tighten up unexpectedly.


 Related:
 We Quizzed 3 Chefs About Their Preferred Winter Squash—They All Chimed In With the Same Choice

<h2>
 How to Prepare Mashed Potatoes as a Professional Chef Would
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 To achieve restaurant-quality mashed potatoes at home, begin with unpeeled potatoes, advises Domenech, ensuring you place them in cold water from the outset to prevent inconsistent cooking. "Many home chefs peel the potatoes prior to boiling, yet it’s crucial to cook the potatoes with their skins intact in seasoned water," he explains. After they’re done boiling, remove the skins. He suggests using a towel and wearing gloves since the potatoes will be quite hot during this process.


 Regarding the fat content, Bennett advises choosing cream over milk when making mashed potatoes, whereas Domenech suggests using a butter with higher fat levels, like Vermont unsalted butter, which contains approximately 80% fat. This ensures an exceptionally smooth texture.


 Certainly, if you lack Yukon Gold potatoes for your Thanksgiving dinner, you can still prepare mashed potatoes. If you're working with subpar potatoes, Chef
 Jeffrey Williams
 The chef appointed to lead the innovative project at The Wharf InterContinental in D.C. proposes enhancing the dish with additional flavors to compensate for the absence of traditional starches. "In cases where I must opt for an alternative to my preferred potato variety, I enjoy incorporating caramelized diced onions cooked in butter, cream, and smoked Gouda cheese," he explains. He adds that these ingredients provide a nice balance and make up for the lack of starchy elements in the potatoes.


 No matter if you're preparing mashed potatoes for a special occasion feast or simply a comforting weeknight supper, picking the correct type of potato could make your guests (or yourself) request more helpings—hence, select carefully when shopping this season.


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 5 Tips for Creating Ideal Traditional, Lightly Whipped Mashed Potatoes

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