Category Archives: Diet And Food

It's officially 2021, which lends the opportunity to start the new year with a fresh slate. For you, this may involve setting new health goals.

If you're trying to shed some pounds this new year, you're in luck, because U.S. News released its rank of the best diets out therespecifically for weight loss. Analyzed by its team of expert panelists, these diets are geared toward helping you cut weight while also improving your overall health. Below, we've included the top 14, ties included! And after, don't miss 15 Underrated Weight Loss Tips That Actually Work.

Ranked from the best to the absolute best

There are no bells and whistles with this diet, however, there are different versions of the plant-based lifestyle. For example, many opt for the lacto-ovo route, which involves ridding meat (beef, pork, poultry) and fish, but allows for eggs and dairy products. Lacto-vegetarians nix the eggs and ovo-vegetarians also remove dairymaking the lifestyle the closest to being vegan. Lauded for being heart-healthy and nutritionally sound, panelists largely docked the vegetarian diet points for how it can require a lot of work to follow and even weighed into their voting the fact that some people will miss eating meat. There are many health benefits to following a primarily plant-based diet.

For more, be sure to check out103+ Best Healthy Vegetarian Recipes for Weight Loss.

The commercial weight loss diet may be effective for dropping pounds, however, as far as lifestyle goes, it likely isn't one you'll want to sustain. While the diet is applauded for its conveniencesince it removes meal prep, shopping, and portion control from the equation as each meal and snack is prepackaged and delivered straight to your dooryou may become tired of the microwave dinners. Focused primarily on calorie-restriction and built around glycemic index, the program is high in protein as well as complex carbs, including vegetables and whole grains.

Where the diet lost points? Eating out isn't factored into this program, and the diet itself lacks a diversity of foods as it largely consists of small, frozen meals.

According to the U.S. News' team of expert panelists, the Noom Diet places in a four-way tie for 11th best diet overall. Described as the "Millennial diet," the Noom Diet requires you to log your meals and snacks as well as daily weight and track physical activity in the app on your Smartphone. The app is also filled with recipes, workout plans, and relevant articles. Health coaches are also available on the app to provide support, virtually. Aside from its digital platform, the key distinction with this diet plan is that it hones in on behavior change psychology and how that impacts what (and why) you're eating.

As is the case with all diets, Noom may not be effective for everyone. For example, as Cynthia Sass, MPH, RD toldHealth, while the virtual tracking may work perfectly for some, others may find it stressful and inconvenient. Not to mention, users may struggle with accountability as it's largely a self-guided program. The Noom Diet also lost points from the expert panelists for its lack of in-depth nutritional guidance and how it requires you to be "glued to your phone."

The other diet that ties for the 11th best weight loss diet of 2021 is the HMR Program, which stands for Health Management Resources. Developed by a behavioral psychologist, the diet is designed to help people reduce calories via meal replacements, such as low-calorie shakes, nutrition bars, multigrain hot cereal, and HMR-specific meals. These meal replacements are also supplemented with fresh fruits and vegetables. The HMR Program also calls for between 10 to 20 minutes of low-intensity exercise each day and is known to help people maintain significant weight loss. However, the diet lost points for its inability to include tips on eating out as well as the monotony of its shakes.

The Engine 2 Diet is described as vegan, but with a twistit removes vegetable oils, refined grains, and shakes, and instead, only allows for whole, plant foods including whole grains, fruits, legumes, and vegetables. Low-fat and rich in plant sources, the diet is appreciated for its integration of whole foods, however, at the same time is regarded as overly-restrictive by some experts, making it difficult to maintain over time. It also calls for extensive meal planning and preparations.

Not only does the DASH Diet help to lower blood pressure, prevent and control diabetes, and support heart health, it's also a great weight-loss method. While tied for ninth place on the list of best diets for weight loss, it ties for second place (along with the Flexitarian Diet) on the Best Diets Overall list. DASH, which stands for a dietary approach to stop hypertension, is promoted by the National Heart, Lung, and Blood Institute to combat high blood pressure levels. This diet advises against foods riddled with saturated fat including certain cuts of red meat, full-fat dairy foods, and tropical oils such as coconut and palm. Followers also avoid eating high-in-sugar beverages and snacks. At first, they're instructed to cap sodium at 2,300 milligrams a day but then that number drops to just 1,500 milligrams a day.

While the Raw Food Diet is inherently a low-calorie diet, it can be extremely cumbersome to follow, which is why it doesn't rank higher. Advocates of the diet say that cooking destroys a majority of vitamins and immune-boosting nutrients found in plants, which is why some experts say it's better to eat these foods raw. However, it requires tedious meal prep and equipment (think dehydrator, food processors, and dehydrator) and it largely rules out any chances of eating out with friends. One expert from the panel said, "Doing it well involves considerable commitment and effort, knowledge, and sacrifice."

Low in fat, refined carbs, and animal protein, the diet is the perfect mold for those trying to achieve weight loss as well as lower their blood pressure and potentially cut their cancer risk. If you're trying to reverse heart disease, the Ornish Diet is your best bet as only 10% of daily calories can come from fat. Developed by a clinical professor of medicine at the University of California, San Francisco, the diet categorizes food into five groups ranging from the most to least healthful, which teaches those following it which foods to eat often, moderately, and those that should be avoided altogether. Aside from food, the diet also calls for a balance of aerobic activities, resistance training, and flexibility as well as breathing and meditation exercises for stress management.

The Mayo Clinic has it's very own food pyramid, which places emphasis on fruits, veggies, and whole grains. In just the first two weeks, this diet boasts that followers can expect to drop between six and 1o pounds, and then continue to lose one to two pounds every week following that until you've hit your goal weight. The diet is split in two phases: "Lose it!" and "Live it!" The first part, which is two weeks long, zeros in on 15 key habits, including both ones to incporporate or keep as well as ones you should break. Part two lends the opportunity to learn how many calories you should be eating to lose or maintain weight and also teaches you on where you should be sourcing calories from.

Garnering points for being easy to follow as well as being nutritionally complete, Jenny Craig receives praise for its prepackaged meals and recipes, which help followers manage their consumption of calories and fat, in addition to helping them learn portion control. Beyond healthy eating, the Jenny Craig Diet promotes an active lifestyle and even touches upon behavior modification. On its standard "Classic" program, you're expected to lose up to two pounds per week.

Jenny Craig largely lost points from panelists for being costlythe standard plan starts at $12.99 a day.

If you're not interested in following a structured diet, the Volumetrics Diet may be the most ideal eating plan for weight loss. In the "The Ultimate Volumetrics Diet" book, food is divided into four categories based on its energy density. Category one foods are considered "very low-density" which include nonstarchy fruits and vegetables (berries and kale), fat-free milk, broth-based soups. Category two includes low-density foods such as starchy fruits and vegetables (bananas and sweet potatoes), grains, cereal, legumes, and low-fat meat. Category three consists of medium-density foods such as meat, cheese, pizza, bread, ice cream, and cake. Finally, category four (high-density) contains foods that you should eat very minimally including crackers, chips, cookies, nuts, and butter just to name a few.

Categories one and two will comprise the majority of your diet, while category three foods you'll be able to eat moderately. There is no strict regimen with this diet, you get out of if what you put in.

Also tying for the third-best diet for weight loss is the vegan diet. Again, there is no structure with this type of dietthe objective is to remove all animal sources from your diet, which includes margarine made with whey and anything with gelatin. It comes as no surprise why this diet would be beneficial for weight loss, as it primarily comprises of fruits, vegetables, whole grains, nuts, and legumesall of which are low in saturated fat. The one pitfall of this diet is that you could be susceptible to missing out on key vitamins and minerals, namely vitamin B-12 and iron. Make sure to take the proper supplements to ensure you don't become at risk of deficiency.

Tying for first place is the WW Diet, formerly known as Weight Watchers. This program allows you to eat what you want when you want, which makes it one of the easier, low-stress plans to follow. Each food and beverage is assigned a point value based on its nutritional value. Followers are then instructed to not go over a certain allotment of points each day. The one downside to this popular diet is that it can be costly depending on which perks you decide to invest in.

The absolute best diet for weight loss is the Flexitarian Diet, which just means flexible vegetarian. On this plan, you don't have to completely cut meat from your diet, but rather enjoy it when the craving hits. Registered dietitian Dawn Jackson Blatner coined the term in her 2009 book "The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life." The book details a five-week meal plan based on a three-four-five regimen. This means that breakfast choices clock in at 300 calories, lunches at 400, and dinners at 500. Snacks are 150 calories each and your allowed to have two each daymaking for a total of 1,500 calories daily. Of course, those who lead more active lifestyles are encouraged to tack on more calories.

Now, be sure to check outThe Best Healthy Eating Tips For 2021, According to Dietitians.

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14 Best Diets For Weight Loss in 2021, According to Experts - Eat This, Not That

Whole Foods CEO John Mackey says the key to keeping people healthy in the United States is for people to eat better and live healthier lives.

"I mean, honestly, we talk about health care. The best solution is not to need health care," MackeytoldFreakonomics Radiohost Stephen Dubner in an episode released on Nov. 4.

"The best solution is to change the way people eat, the way they live, the lifestyle, and diet," Mackey says. "There's no reason why people shouldn't be healthy and have a longer health span. A bunch of drugs is not going to solve the problem."

Americans are not taking as good care of their own bodies as they ought to be, Mackey says: "71% of Americans areoverweightand 42.5% areobese. Clearly, we're making bad choices in the way we eat," he says. "It's not a sustainable path. And so, I'm calling it out."

It's not the first time Mackey has called for better lifestyles as a solution to expensive health care.

In 2009, he penned a piece for theWall Street Journalalong the same ilk, "The Whole Foods Alternative to ObamaCare," in which he advocated for less government control of health care in the United States.

"This begins with the realization that every American adult is responsible for his or her own health," Mackey wrote. "We should take that responsibility very seriously and use our freedom to make wise lifestyle choices that will protect our health."

The controversial op-ed caused some to boycott Whole Foods.

While it is true that poor diet can lead to dangerous and expensive health conditions (according to a 2019 New York Times op-ed, "[c]ardiovascular disease costs$351 billion annuallyin health care spending and lost productivity, whilediabetes costs $327 billionannually"), and it's critical to improve, it is not enough, says Nadereh Pourat, a professor and the director of the Health Economics and Evaluation Research Program at the UCLA Center for Health Policy Research.

"The idea that if people look after themselves and have a healthy lifestyle it will improve their health is...a fundamental concept...and many public health interventions are designed to educate individuals to do exactly that," Pourat tells CNBC Make It.

That said, "there are other factors that lead to disease and determine the need for health care, such as genetics, adverse life events, exposure to chemicals, etc.," and there are things like the pandemic currently going on.

"So the public health perspective is to also have a capable and effective health care system that can provide services to screen for disease or risk factors (e.g., cancer screening), provide preventive services (e.g., flu shots), and provide treatment when needed," Pourat says.

And while Mackey recommends behavioral changes as the optimal fix for ballooning health care costs, Whole Foods provides full-time employees access to health-insurance. However Whole Foods announced that in 2020 that part-time employees who work less than 30 hours a week would no longer be eligible to buy into the company's health-care plan. (At the time, a Whole Foods said the change would affect less than 2% of its employees and that Whole Foods would work with employees to find alternatives.)

Mackey, 67, himself is a vegan who meditates daily and monitors his own behaviors to make healthful changes.

"I see how long I slept. I see the quality of my sleep. I see what my pulse rate was for the whole night," Mackey told Dubner. "Any time I drink any alcohol at all, my deep sleep almost completely disappears, I don't sleep as long, my pulse rate goes up. So, my body is trying to metabolize this alcohol. And I had no idea."

"I do think there are good [health care system] models that work," Mackey said, pointing to Singapore, where individuals pay for routine care and insurance is used for large costs, and Switzerland, where people buy insurance from private nonprofits. But in America, "[w]e're not looking for the win-win-win solutions. We're looking for win-lose solutions my way or the highway. And it's created a lot of anger, a lot of disappointment, a lot of frustration."

Check out:

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Whole Foods CEO John Mackey: The 'best solution' is to not need health care and for Americans to change how they eat and live - CNBC

Its that time of year when people make New Years Resolutions trying to make healthy lifestyle changes, the main one being diets.

KX News spoke with a dietitian about the dangers of dieting.

It seems like every year right after people pop the champagne and scream Happy New Year theyre ready to make drastic life style changes like changing what they eat.

But Rachel Iverson a Sanford Health registered dietitian says peoples bodies work differently, plain and simple.

What works for one person, may not work for them long term. May cause actually nutrition deficiencies that impact metabolism as well as disease processes later in life, said Iverson.

Iverson says one of the most common mistakes she sees is people cutting certain items completely out of their lives.

Unfortunately again with those binge and restrict cycles. When we cut one thing out we tend to over indulge on both the other things around us and that same thing later, explained Iverson.

But she says there are ways you can improve your diet:

And so every time you fluctuate 20 or more pounds up and down after a diet youre really, from calorie restriction, youre really increasing your risk for obesity and earlier death, explained Iverson.

Iverson says the best option is to meet with a local expert or doctor to discuss a plan that not only works for you but your life style.

Excerpt from:
Dietitian explains the dangers of dieting as a New Years resolution - KX NEWS

(CNN)

At one point or another, most of us have resolved around January 1 to exercise more, eat better or focus on our health somehow. Though its a tricky resolution to start and even more challenging to keep up some preparation and the right tools can help set you up for a year of healthy exercise.

Whether youre looking to start exercising or to take your routine to the next level, you need the right at-home workout gear to motivate you to move frequently and consistently. If you need some extra motivation to head to the gym, treat yourself to some new sweatproof Bluetooth headphones like the AirPods Pro. And if youre trying to improve your diet? Kitchen gadgets like a Vitamix blender make meal prep quicker and easier, and the results yummier.

To help determine the best products to invest in heading into 2021, weve chatted with health and fitness experts to uncover their secrets. After all, if the professionals swear by them, you know theyre good. Below, find our favorite picks to meet whatever wellness goal youre focusing on for the next lap around the sun.

Trx All-in-One Suspension Training: Body Weight Resistance System ($149.95; amazon.com)

Trx All-in-One Suspension Training: Body Weight Resistance System

PHOTO: Amazon

If you dont have a ton of space but want to work up a major sweat, personal trainer Miriam Fried recommends this TRX suspension training kit. As she explains, you can easily work out your entire body without building out an entire gym. Win-win!

Exerpeutic Folding Magnetic Upright Exercise Bike ($228.33; amazon.com)

Exerpeutic Folding Magnetic Upright Exercise Bike

Building out a home gym or investing in substantial at-home fitness equipment doesnt have to cost an arm and a leg either. If youre looking for a super-solid bike option that wont take up too much space, this editor-favorite option has 14,000 reviews on Amazon.

Ativafit Yoga Wheel ($45.99; amazon.com)

Ativafit Yoga Wheel

PHOTO: Amazon

Regardless of whether or not youre a yogi, this wheel will increase your flexibility and range of motion and release minor aches and pains, according to Dani Schenone, a holistic wellness expert for Mindbody.

What I love most about it is the support it offers in spinal extensions, giving my heart center all the expansion it needs, she explains. However, its not just for the spine. The yoga wheel is excellent for developing better balance, improving inversions or amplifying any pose too. I pull out my yoga wheel weekly, and it has transformed my yoga practice, she says.

Everlast Pro Style Training Gloves (starting at $27.04; amazon.com)

Everlast Pro Style Training Gloves

PHOTO: Amazon

Sometimes say, every week of 2020 you just feel the need to punch something. If you have a boxing bag at home, you need gloves that allow you to cross, hook, jab and uppercut your stress away. Travel and fitness guru Cacinda Maloney recommends these lightweight training gloves. They wick moisture, so your hands wont feel sticky and you can keep moving.

Bala Bangles ($49; dickssportinggoods.com)

Bala Bangles

PHOTO: Amazon

Youll be impressed by how adding a little more resistance to your daily workouts or chores can shape your stamina and overall fitness level. Danielle Cote, the director of training operations at Pure Barre, recommends these functional and fashionable bangles that fit snug on your wrists or ankles.

Whether you are wearing them during your favorite sweat session, while youre out for a walk or cleaning around the house, these 1-pound or 2-pound weights pack in a sneaky punch to your day, she says.

Gaiam Yoga Mat ($23.98, originally $29.98; amazon.com)

Gaiam Yoga Mat

PHOTO: Amazon

For yogi and founder of Sequential Body Emilie Perz, theres no better yoga mat than this pick from Gaiam.

My favorite features include the cushioned rubber backing for joint support and stability, the dry-wicking surface that absorbs moisture and prevents yogis from falling during a mega sweat sesh, and the thick backing that adheres to the floor so that the mat doesnt crinkle, curl or move across the room while flowing, she explains.

Plus, its made with natural rubber, so it wont peel like a synthetic mat.

TriggerPoint Grid Foam Roller ($44.96, originally $59.99; amazon.com)

TriggerPoint Grid Foam Roller

Foam rollers are a real game changer when it comes to post-workout recovery. They work to loosen up muscles and act as a massage after a trying session, plus youll be able to work on your quads, calves, lats, back and much more with this top-rated option.

BalanceFrom Neoprene-Coated Dumbbell Set ($45.24; amazon.com)

BalanceFrom Neoprene-Coated Dumbbell Set

PHOTO: Amazon

This set of classic dumbbells is available in two weight levels, a 32-pound set with weights of 3, 5 and 8 pounds or a 50-pound set with weights of 5, 8 and 12 pounds. Each set features six weights coated with neoprene (which prevents slipping) and a convenient storage stand.

Buddy Lee Aero Speed Hyperformance Jump Rope ($39.95; amazon.com)

Buddy Lee Aero Speed Hyperformance Jump Rope

PHOTO: Amazon

Jump rope: It may be one of the simplest workouts, but its an effective one. Fitness and wellness coach Gideon Akande says this is an ideal product for anyone who wants to turn up their cardio speed. Thanks to the weight of the rope, the ergonomics and comfort of the handle and the swivel-bearing technology, he says youll have a perfect turn each time you hop.

This high-quality rope takes a beating and lasts! This is a must-have in any home gym or fitness travelers luggage, he says.

Dynamax Soft-Shell Medicine Ball Standard (starting at $85; amazon.com)

Dynamax Soft-Shell Medicine Ball Standard

PHOTO: Amazon

If youre looking for a medicine ball, Akande says to look no further. Its perfect for core work and sport-specific training, he explains. These medicine balls are impact-absorbing, built to handle high velocity. Plus, theyre just fun to toss around.

AmazonBasics Medicine Ball ($34.99; amazon.com)

AmazonBasics Medicine Ball

This cheaper medicine ball option is a classic, featuring a textured finish thats easy to grip and a rubber build so you can bounce the ball off hard surfaces.

Sunny Health & Fitness Magnetic Mini Exercise Bike ($116.90, originally $155; amazon.com)

Sunny Health & Fitness Magnetic Mini Exercise Bike

PHOTO: Amazon

As a podiatrist who frequently works with athletes, Dr. Velimir Petkov knows what aids a workout routine and what can cause injury. If youre a fan of indoor cycling but dont have the space for a Peloton, he says to try out this at-home bike.

It is relatively light and portable but also sturdy enough to stay in one place while being used, he continues. It does have a digital monitor and various levels of resistance in order to make even the most passionate exercise aficionados happy.

Ab Roller Wheel ($21.97, originally $24.97; amazon.com)

The ultimate tool for building up ab strength, this roller is well loved on Amazon for its high quality and low price point. It comes with a knee pad and two bonus e-books that cover everything from ideal diets to different types of ab workouts.

Hyperice Hypersphere Mini ($99; amazon.com)

Hyperice Hypersphere Mini

PHOTO: Amazon

Since you only have one body, its vital to protect and nurture it, which is why a vibrating massage ball like this one is so important. As fitness manager for Red Mountain Resort, Kim Watters says using this before a workout can help prepare muscles and soft tissue around the joints, and after a workout it helps in the recovery process.

It fits easily around/close to joints like in the pocket between the chest and the shoulder joint or in the hip crease. Its also handy in those hard-to-reach areas like around the shoulder blades or SI joints, she explains.

Gruper Thick Yoga Mat (starting at $33.99; amazon.com)

Gruper Thick Yoga Mat

PHOTO: Amazon

Whether youre going through a vinyasa yoga flow or doing a 10-minute core series, you need a sturdy mat to keep you in place and focused on movement not slipping. Thats why Jeremiah Maestre, a certified personal trainer for Performix House, recommends this thick mat. Not only can you use it indoors, but its suitable for outdoor workouts too!

NutriBullet 1,200-Watt Full-Size Blender ($99.99; nutribullet.com)

NutriBullet 1,200-Watt Full-Size Blender

PHOTO: NutriBullet

Tommy Duquette, the co-founder of FightCamp and a former USA National Boxing Team member, reminds us that nutrition is one of the essential components of a healthy lifestyle. In fact, you could work out all day, every day, but if you dont focus on a balanced meal plan, you wont see the results youre hoping to achieve. For those times when you dont have the time or energy to dedicate to meal prep and cooking, Duquette recommends this blender.

If I know that I have a full day of meetings after filming my workouts, I will blend up organic fruits and vegetables, coconut water and protein powder for an easy-to-drink smoothie, he explains. This NutriBullet is big, so I put it in the office fridge and keep refilling my glass until I can get a full meal.

Spiralizer 5-Blade Vegetable Slicer ($25.97, originally $27.99; amazon.com)

Spiralizer 5-Blade Vegetable Slicer

Healthier eating resolutions often call for few to no carbs. The Spiralizer vegetable slicer enables you to turn vegetables into noodles for your next spaghetti dinner and stay true to that keto or paleo diet. The Spiralizers revamped blades are even stronger than before and can cut through hard root vegetables like sweet potatoes and turnips for unlimited vegetable-noodle possibilities. Check out our full review.

Dash Rapid Egg Cooker ($16.99, originally $19.99; amazon.com)

For the egg lovers out there, theres no easier way to scramble, hard boil, soft boil or poach eggs than with this Dash egg cooker. It has an auto shutoff function, so your eggs will never overcook and you wont have to babysit them if youre short on time. Whether its for a quick breakfast or a protein-packed snack, cooking eggs has never been this over easy.

Cosori Air Fryer ($119.99; amazon.com)

Cosori Air Fryer

PHOTO: Amazon

There are plenty of rave reviews for air fryers and many loyal fans of the devices, like Cote. In fact, she says she uses this for everything: frozen food, fresh produce, creative recipes or go-to basics. It provides a necessary crunch to healthy food while using little oil, ultimately resulting in 85% less fat than deep-fried food.

Until I bought this, I had never considered all of the things that you could use it for, she says.

Utopia Kitchen Glass Food Storage Container Set ($32.99; amazon.com)

Utopia Kitchen Glass Food Storage Container Set

PHOTO: Amazon

When it comes to food prep, storage sets like this option from Utopia Kitchen are a must-have.

Anti-Diet by Christy Harrison (starting at $14.99; amazon.com)

'Anti-Diet' by Christy Harrison

PHOTO: Amazon

Schenone says this one read changed not only her understanding of health and wellness but her life. If youre someone who has struggled with body image, yo-yo dieting and weight loss, this can provide the fundamental shift you need.

It provides a historical look at the diet industry and uses scientific research to combat common beliefs about the body and health, she explains. It also offers usable strategies to reclaim your life and find true personal health and wellness.

Vitamix E310 Explorian Professional Grade ($349.95; amazon.com)

Vitamix E310 Explorian Professional Grade

PHOTO: Amazon

Hands down, Schenone says, a Vitamix is the best kitchen investment shes given herself. I love being able to make myself a nutritious smoothie in the morning, some nut butter on sourdough toast for lunch and a hot, hearty vegetable soup for dinner all with the same appliance, she says.

Besides coming with a plethora of recipes and active Facebook groups you can follow for advice and secrets, itll also allow you to easily cook good-for-you meals. And it self-cleans, so you can spend less time scrubbing and more time focusing on your health.

SodaStream Jet Sparkling Water Maker ($79.99; amazon.com)

SodaStream Jet Sparkling Water Maker

PHOTO: Amazon

Though we all know how vital it is to drink plenty of water, sometimes good old-fashioned H2O gets boring. To spice it up and still remain hydrated, Perz recommends this sparkling water maker. You can add natural flavors or fresh fruit to create yummy and healthy beverages.

Also, you can feel good buying this because by creating sparkling water with this product youll be limiting plastic waste, she adds.

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Health and fitness essentials to help you tackle your New Year's resolution - CNN

Ben Franklin was known to have a chaotic, unruly, messy desk. When asked why, by someone who pointed out thatFranklin himself wrote: Let all your things have their places; let each part of your business have its time the inventor, writer, politician, and ambassador is reported to have responded and said: "Imagine what it would look like if I didn't try?" That's how goal-setting works. You may not achieve what you set out to do, but just the act of trying is a relative win.

According to psychologists, there are three types of goals: those that involve process,those that are centered around performance, and those that are focused on theoutcome. According to the researchers at Eastern Washington University, "Goal-setting is the process of taking active steps to achieve your desired outcome." I am here to tell you that after years of studying resolutions, new habits, and who reaches their goals, you can get further along with all these types of goals, whether it be to get organized (process) or to get up and exercise every day at dawn (performance) or to lose weight (outcome) if you A. Set your goal and B. Give yourself a break when you mess up. Just by setting a goal, you are doing better than if you had not. Putting on your exercise clothes at 6 am and heading out the door may not turn out to be the glorious fast run you'd envisioned, but doing it day after day means you will, on about day 4 or 5 or 7, achieve the desired result. Get in the habit and the outcome will follow. The same is true if you try to be organized. You may miss a call, forget an important email to answer, or be late on a bill, but just by striving to put in place systems that help you get through your to-do list, you will achieve most of the organizational gains you're aiming for. And as for weight loss, you may be eating salad after crunchy salad and not see the scale budge, at first. But stick with it and in a few days or weeks, the water weight will leave your body, the fiber will do its job and you'll be less prone to reach for the potato chips at 3 pm. Just keep trying to reach that outcome and your efforts will take you further, eventually, then you may at first believe.

The Secret to Achieving Your Goals Is to Set Short and Long Term Goals

When you decide what your goals are, make sure you can measure success in both short term and long term ways. Want to get up and out to workout every morning? Try it for 6 days the first week. Then give yourself a day off and do it for the next 5 days. Don't expect that it's going to happen every single day. Try for 4 out of 5, or shoot for 6 out of 7. Then keep track of how you're doing.

Write down your goals and put that statement on your mirror, calendar, desk or wherever you can see it every day. This is one way to stay on track when you "let it slip" or lose your mojo. When you get to a good marking point (I did it for a week!) let yourself have a reward. Ate a vegan salad every day this week? Give yourself a little treat (like a new pair of running shoes.)

When the goals are specific (eat plant-based for 28 days) they are more likely to be met. Keep it something you can measure (going dry for January) or something you can attain, the goal-setting experts say. And have an end date. So if you want your month to be stellar, then January 31st is a great finish line. You can give yourself a breather and start up again next month.

Here are the goals we are trying to reach and the strategies that we are using to do it. Please share your goals for 2021 and let us know your helpful hints to get further along that path to health and happiness. We want to hear from you!

My strategy is simple: Just like I would not pick up a cigarette and I don't eat bacon (which I gave up along with meat and dairy nearly 2 years ago), I am looking at my usual wine bottles as if they were for someone else. I just don't do that. It's my way of blocking the option. I don't eat meat and I don't smoke and now, at least, I don't drink. During the pandemic, I enjoyed 1 or 2 glasses daily and while that was an enjoyable let down of stress, I was so over it. My body wasn't feeling sprightly in the early morning when I like to hop on my bike or run and I knew it was time. But timing is everything. Give yourself a little runway and ramp-up to the goal. Then... Basta! No more. At least not for now.

This may sound like three different things to you but I am not as tight on my paperwork as I'd like, from scheduling to paying boring bills like insurance, to then feeling grumpy when something that I have let languishes on my "stack" goes wrong (like a letter from the insurance company telling me I may no longer have life insurance). That just isn't how I want to live my life. I tell myself I want to be a highly functioning human being and be cheerful when things I choose to buy (said life insurance) then sends me a bill.

Switch the script. Instead of being grumpy when I have to pay that bill I want to tell myself: I CHOOSE to spend money on this and I am an adult who made that decision and now it's mine to live with. So rather than feel like that's money I wish I didn't have to spend except on something way more fun like new workout gear or a cashmere sweater, I now tell myself: This is what Ichoose to spend my money on and it's a privilege to have this opportunity (to provide for my family in case of disaster) and so for me, these are tied. Be organized, save money, pay what bills I owe, and do so cheerfully. I often add a donation to a charity when I am paying my bills, as a way of reminding myself: I am lucky to be able to write this check. Let's write another, and make a donation.

I wish I used the working from home months of the past year to be my healthiest. Instead, like everyone else, I found the chips and the dips, the cookies and crackers, and just about every other carb that is "allowed" on a plant-based diet. Now, the jeans are right and I don't feel my healthiest. It's time to get it back together. I look forward to 2021 as a chance to turn the corner on my own health journey and make this my year of being healthy. My heart goes out to the many who are out there coping with terrible loss, illness, and uncertainty. The best way I can cope is not to drown myself in carbs and wine but to become my healthiest and to do so, I am doubling down on my goals to eat more whole foods (not potato chips) and to lose the weight I gained.

A note about healthy living: No one can tell you what your goals should be, or when to kick them into forward momentum. But if and when you find your own, hold true to your reasons, your desire to be healthy, and then act on that. Peer pressure can come to play when it's time to dive into a sweet treat or you can quietly check in with yourself and your own resolve. When you do decide to make allowances and give yourself permission to indulge, never feel bad about it. I tell myself: I obviously needed that! And then get back on track. Any time your goal fades from view, check back with your mantra or your reasons. For me, it's I" want to be healthy for myself and my family. I want to feel good and live a life that is active, joyful, and energetic. I want to live according to my values. And I want to help other people do it too. At The Beet, we give you the tools you need: Recipes and inspiration, the 28 Day Plant-Based Plan, and the VegStart Diet. Try them out!

My first focus this year is to dive more into my yoga practice,and I'm doing thisby following Yoga With Adriene's BREATH 30-day practice.Adrienereleased the first episode of this free program on January 1st, andmillions of her subscribers across the world are following byparticipating in each new 30-50 minute practice daily. The focus on breathwork in this particular program is one aspect of yoga that is super meditative for me and allows me to forget about all stresses, distractions, and to-do list items. I would recommend YWA to anyone who is looking to build a daily practice because she is a great leader, and her 30-day programs are a good starting point for beginners because she gives lots of options for modifying poses, and the 30-day format is aneasy way to keep yourself accountable. Grab a friend, start on day one, and watchas both of your practices deepen and your body strengthen. I find even the thought of there being a community of people internationally practicing at the same time as me enough motivation to hop off the couch and unroll my mat.

At the start of my vegan journey, I focused on eating the kinds of comfort foods that were integral parts of my diet before I ditched animal products. Vegan cheese, faux meats, lots of pasta, andan all-around diet of things that weren't necessarily setting me up to be my healthiest. Now, years later, I find that my taste buds have shifted past vegan alternative products, and I love to fill my plate with whole foods (besides of course my Saturday everything bagel loaded with vegetable tofu cream cheese).

As I feel these fruits, vegetables, roots, and herbs healing my body,I've come to realize how important treating your food as medicine is. I want to set an actionable goal for myself this year, so I'm striving to have two out of three meals per day be loaded with whole foods. Salads, buddha bowls, smoothies, and fresh juices are just some of the ways I plan on incorporating whole foods into my diet. I also want to explore incorporating superfoods like Irish Sea Moss and adaptogenic herbs into my diet.

Our daily recipes are constantly inspiring me, and if you want to hop on board the whole food train I would suggest signing up for our 28-Day Plant-Based Plan for free recipes, shopping lists, and community support.

"When you don't realize you're in the moment until it's a memory," is a lyric from my favorite song, Summer 91 by Noizu, andis my mottofor2021. After hearing this song, I couldn't stop thinking about how much I related to this on a personal level. Reflecting on 2020, I found the most peaceful andmemorablemoments were the small moments when I was present and undistracted by my phone or racing thoughts. 2021 will be the year I enjoy the momentsas theyunfold and leave worrying about the future for another day.

My strategy to live in the moment is tuning out all distractions including all technology. My phone will be turned off unless it's necessary to be on, and I will immerse myself in present rather than the past or future.

I'm leaving overambitious goals and critical self-judgment in the past. My focus for 2021 is to take small steps, build new positive daily habits, and be kind to myself inthe process. 2021 is the year I focus on making small and effective changes, such as waking up and drinking a glass of water or leaving the phone on the charger and picking up a book instead.My hope is that by the end of the year all thesesmalladditions to my routine will turn into a consistent routine that I build upon in years to come.

Speaking for myself, I tend to overload my plate with a hefty schedule, sometimes too busy to pick my head up from what's happening around me. I wake up early, work out first thing, walk my dog, get to work, double book events, find time to socialize, normally go out to dinner, andfeel exhausted with little room for meaningful activities like time with my family, calling my grandma, catching up with a friend, learning about a new topic, and practicing in self-care. I'm the person that picks up the phone and answers, "can I call you back?" Then, by the time I call back, it's after dinner or the call turns into a quick, surface conversation because either my friend, mom, dad, sister, whoever is off to sleep--which feels like a complete missed opportunity.

So,instead of checking off the boxes on my list of to do's, in the new year, I want to live softly and take awaythe feeling of perfection, whichconsumes much of my mental space and tends to interfere with my well-being and time for others. This might sound unusual, but I'd like to work, think, feel less "robotic" during my days and take time to fully engage, feel present, live purposely and simpler.

During one of my phone call interviews I had forThe Beet'sSuccess Stories column, I spoke toDoug Schmidt, who has an incredible health transformation story but also an inspiring mantra that stuck with me.When I asked Doug for his mantra he said,"It's that I walk a little bit more softly on the earth. Whether that's in my interactions with people or interactions with animals..." On the phone, he mentioned that a simple life helps one stay present and accomplish more,which inspired me totake theunnecessary load off.

As a plant-based eater, there are so many new, creative food options to fully indulge in the vegan lifestyle, but, most of the time, they're not healthy or contain unheard of ingredients. I always catch myself repeating the same thing: "Just because it's vegan, doesn't mean it's healthy." In particular, I normally find myself mindlessly snacking on protein bars, and after I finish one or two, I put together the torn package label like a puzzle piece to find unhealthy, sneaky ingredients that only make me feel sluggish. So, in the new year, I will be label cautious and eat more fruits, veggies, beans, legumes, and whole grains without being restrictive.

Go here to read the rest:
Here's How to Reach Your Goals for Living Healthier and Happier - The Beet

Yes. Yes, probiotics have the potential to improve a persons sex life.

Whether or not they have the potential to improve your sex life, however, depends on your current gut health and your sex life.

When we talk about gut health, were typically talking about the composition of the billions of bacteria, archaea, and fungi inside the gut.

This is known as the microbiome, and it affects all sorts of things that contribute to your interest in sex and overall sexual satisfaction.

Did you know that the majority (about 95 percent!) of serotonin the happiness hormone in the body is produced in the gut? Yep!

But for the optimal amount of serotonin to be produced, the gut has to be in tip-top shape. When the gut is in suboptimal health, your serotonin and overall happiness levels can dip.

And according to Dr. Anna Cabeca, triple-board certified OB-GYN and author of The Hormone Fix: Low serotonin is associated with lower sex drives.

Makes sense. Few of us are jonesing to do anything in the sack other than sleep when were sad.

Belly bacteria helps create B vitamins, which are essential for the production of ATP (science-talk for energy). Less B vitamins = less energy.

Plus, some of the bacteria communicate with other cells in charge of blood sugar regulation, says Anthony Thomas, PhD, nutrition researcher and director of scientific affairs with probiotic brand Jarrow Formulas.

If your gut bacteria gets out of whack, your blood sugar levels can crash more easily. This can lead to more and longer lasting energy dips.

So, that too tired for sex feeling? Well, it might be linked to your gut health in more ways than one.

Fun fact: Serotonin is found in the genitals. Seriously!

Some research suggests that when your serotonin levels dip, your physical response to sexual feelings dips, too.

When our gut microbiome is unhealthy, it can lead to inflammation, says Dr. William W. Li, a physician, scientist, and author of Eat to Beat Disease: The New Science of How Your Body Can Heal Itself.

Sadly, inflammation is quite the c*ck-block.

For example, some research has found that sexual health dysfunction is common among folks with inflammatory arthritis.

Lets face it: Its pretty damn hard to be in the mood to bone when you cant leave the bathroom.

And there are certain gut conditions that cause bathroom troubles to rear their ugly heads. These include:

In addition to constipation and diarrhea, other common symptoms include:

Both the physical and emotional effects of these and other gastrointestinal (GI) conditions have the potential to affect your sex life.

The keyword here is potential.

If youve already received a diagnosis or suspect that your symptoms might be a sign of a GI condition, talk with a doctor or other healthcare provider about your concerns.

They can help you find the best management or treatment option for your individual symptoms or side effects.

By now you can probably tell that your microbiome is complicated. Well, so is your libido.

Libido in general is very complicated and is impacted by many different things, says Cabeca. Hormones, lifestyle, and relational factors also have to be considered.

So finding out if your libido fluctuations are related to your microbiome is similarly tricky. And no matter how well-intentioned, gut health mishaps can have a direct effect on your overall health.

Li recommends meeting a gastroenterologist, the medical specialist that focuses on the gut, if youre experiencing any of the below symptoms:

Note: That recommendation stands even if your libido isnt funked up.

A gastroenterologist will be able to recommend an endoscopy, colonoscopy, or a scan of your abdomen to find out whats up, explains Li.

They also may be able to check your microbiome for abnormalities by sending a stool sample for testing, he adds.

Please dont self-diagnose your gut symptoms or libido mishaps. Why? Well, because theyre both incredibly complex.

Dr. Kimberly Langdon, OB-GYN and medical advisor at telehealth provider Medzino, notes that mental health conditions like depression are often linked with low libido.

In these cases, for example, trying to course correct at home without talking to a healthcare provider may mean delaying access to helpful medications or other necessary treatment.

Many GI conditions are characterized by dysbiosis, which is medical speak for an imbalance of bacteria in your gut.

If your provider has diagnosed dysbiosis, Li says that probiotics helpful yeasts and bacteria often delivered via certain foods and supplements may help.

A word of caution: Not all probiotics are created equal.

As a general rule, probiotics that are stored in the refrigerator are higher quality than those stored on the shelf.

Cabeca adds that Lactobacillus strains are typically better than others.

Bacterial imbalance has been linked to increased inflammation, so its thought that probiotics may help alleviate symptoms associated with IBS, IBD, and other inflammatory conditions.

Probiotics may also be helpful for acute digestive conditions like gas, bloating, constipation, and diarrhea.

All that said, even if everything above sounds similar to your situation, you shouldnt start or increase your probiotic intake without first talking with a doctor or other healthcare provider.

There are two good reasons for this:

For example, if someone has small intestinal bowel overgrowth, adding probiotics can worsen gas and other symptoms, explains Cabeca.

If youve ever been probiotic shopping, youve likely stumbled across probiotics marketed for vaginas theyre all the rage, after all.

According to Langdon, these probiotics typically contain higher levels of Lactobacillus. Some research suggests that Lactobacillus helps support a healthy vaginal pH, as well as keep other pathogens at bay.

Now, if you scroll back up to the previous section, youll notice that Lactobacillus is the strain of bacteria thats best for both improving overall gut health and supporting vaginal health.

Thats why Li says, its just a marketing ploy. These probiotics are no different than any other probiotics on the market.

So do probiotics marketed for your genitals actually work? If you have a condition that can be remedied by consuming more Lactobacillus, they may.

But dont be tricked into thinking these probiotics are a one-stop solution for sexual dysfunction or the only option available.

Yep! In fact, there are quite a few things you should consider using in tandem or even instead of, in some cases.

Thats because (again, for the people in the back!) gut and sexual health conditions arent quick-fix problems.

The meds and antibiotics youre on or have been on can affect your gut microbiome, explains Thomas.

Its also widely known that antidepressant, antipsychotic, anti-epileptic, blood pressure, and cholesterol lowering meds can all impact sexual functioning.

Thats why Thomas recommends making sure your doctor knows what meds youre currently taking so they can help you troubleshoot if need be.

For gut conditions, most experts will recommend a diet shift, at least for a short period of time.

Cabeca, for example, recommends folks follow a healthy elimination diet to better understand what foods lead to their gut unrest. She also recommends incorporating gut-healing foods like bone broth and fermented veggies.

Regular exercise has been linked with higher serotonin levels.

Given serotonins relationship to both your gut and sex life, if youre currently on the sedentary side of things, moving your body more may be helpful.

If you have a condition that can be helped with a probiotic, Cabeca says, often, you can see a significant improvement of symptoms after 21 days.

And that includes symptoms related to your sex life.

Thomas, however, notes that probiotics need to be taken regularly. Benefits may ease if supplementation is discontinued, he adds.

Probiotics arent a one-size-fits-all treatment for all folks experiencing gut conditions or sexual dysfunction. But for some, they can be an incredibly beneficial part of a holistic treatment plan.

Gabrielle Kassel is a New York-based sex and wellness writer and CrossFit Level 1 Trainer. Shes become a morning person, tested over 200 vibrators, and eaten, drunk, and brushed with charcoal all in the name of journalism. In her free time, she can be found reading self-help books and romance novels, bench-pressing, or pole dancing. Follow her on Instagram.

More:
5 Ways Gut Health Affects Your Sex Life and How Probiotics Can Help - Healthline

Bring on your best in 2021 By Lynda Wheatley | Jan. 2, 2021

It wont be hard to top 2020, a year that well remember for all that it wasnt and couldnt safely be. So while you probably could do nothing but sit on the couch and wait for the calendar to plod toward an almost-certainly better tomorrow, why not invest the singular time you have now near-empty of travel, social commitments, and extended family gatherings on No. 1: you. We tapped mind, body, spirit, and home experts around the region for 10 transformative resolutions to make for new you in the new (and sure-to-be-greatly improved) year. Heres what they suggested:

Resolution: Remember who you are.Modern life has many benefits, but it's also not terribly conducive to remembering who you really are: a powerful, brilliantly bright, lovely, magic thing. In a world designed to help you forget, find something every day that makes you remember paint badly, sing while you cook, light a candle, feed the squirrels. Sarah Bernstein of Sarah and Source tarot reading and teaching, Traverse City

Resolution: Instead of selecting a specific diet, look at behavior change.It is impossible to follow a diet with breakfast, lunch, and dinner if there is currently no time in the morning for breakfast. In this situation, look at WHY there is no time for breakfast. Do you need easier breakfasts? To determine how to make time for breakfast? To come up with more grab-and-go options? Address behaviors instead of forcing yourself to fit the diet. Amanda Evans MS, RDN, CDCES, registered dietitian, diabetes specialist and nutrition coach at Amanda Evans Nutrition Consulting, Charlevoix

Resolution:Live more mindfully.Mindfulness can reduce stress, increase focus, and help regulate your emotions. How? Stop and notice five things you cansee, four you canfeel,threethings you canhear,two things you cansmell, onething you cantaste. Next, pay attentionto yourbreath.Is it fast, slow, deep or shallow?See if you can make your inhales a little deeper and exhales a little longer. Cathy Fitzgerald and Kay Epple, owners of Just Bee Yoga + Well-being, Traverse City

Resolution: Do the Thing! You know that thing youve been waiting to do? DO IT! Dont wait. If 2020 taught us anything, its to go for it when you can, so look at your bucket list and commit to crossing something off of it in 2021. Why wait? While youre at it, be sure to tell someone about your plans. Make it someone who will cheer you on, but also call you on your excuses or even better, someone who will join in. That way, youre not alone, and you can celebrate your success together! Anne Bonney, professional speaker and courage ignitor, YourChangeSpeaker.com

Resolution: Take 10 for you.The stress of COVID-19 weighs on everyone: Kids cant go to school. Parents are working from home or maybe not working. A positive attitude can be a challenge. So, before lashing out at your kids, your partner, or yourself, take 10 for you: Breathe deeply. Take a walk. Watch a funny video. Turn up the music and dance. Meditate. Ten minutes can save the day. And your sanity. Mary Jo Zazueta, development director, Traverse Bay Childrens Advocacy Center

Resolution: Start a gratitude journal.Grab a notebook and pen and spend 5 to 10 minutes a day being grateful for what you have, who you are, and the awesome things you accomplished today! Focusing on positive feelings produces positive results and will help create the momentum and success you seek in 2021! Bonus for Northern Express readers: To receive my FREE digital journal, please email me at kjersti@mylifehealthcoach.com,my gift to you! Kjersti Kontio, certified life & health coach, owner at My Life Health Coach LLC, Harbor Springs

Resolution: Create a SadhanaOld habits can be hard to break without looking inward. Sadhana is Sanskrit for personal practice. It is a practice of self-discipline, and through direct experience, leads to an expansion of awareness and self-transformation. The daily practice can be anything from yoga, to chanting mantra, to meditating, just as long as it is consistent and heartfelt.

The byproducts of such a practice are emotional regulation, inner-composure, and an experience of calm. There is truly no more valuable thing we can give to ourselves. How to create a Sadhana:

Set an attainable and suitable sadhana (length of practice, time of day, choice of yoga and/or meditation, etc.)

Be patient and gentle with yourself.

Dont become disappointed or give up it is a practice, not perfect!

If you miss a day, start again and keep up!

Jessica Merwin, HeartMath mentor, Kundalini yoga teacher, entrepreneur, and owner of New Moon Yoga Studio, Traverse City

Resolution:Prioritize your people so they feel it.In a culture and community expecting your time and talents, intentionally put your personal cheerleaders first.You know theyll wait in line for you, however, faith, family, and dear friends shouldnt have to take a number. Do long work hours or distance separate you from your favorite people? If you read, share book titles. Enjoy dialogue that might simply be a lunch-hour text emoji after finishing chapter seven. Treasured conversations will deepen the personal connection you both deserve. Wendy Nienhouse, co-founder of Agevix Exercise Therapy,host of BoomerAbility on WTCM NewsTalk 580 AM, Traverse City

Resolution: Make your bedroom a retreat; eliminate its clutter. Questions to ask: What stays and what goes? Do I love it, use it, need it, or does it need to live somewhere else? Donate, sell, or relocate items to another room. Achieve this by breaking down the job into small tasks. Beth Ruck, owner of Conquering Clutter, Cadillac

Resolution: Shift your attention.Being present is a shift of attention. Meditation and mindfulness shift attention from a busy mind to a tool. Eventually, this allows us to recognize the part of us that is already in the present. Practice eyes opened and closed to strengthen your ability to be present in life. Rodasi Campbell, monk, priestess, mentor, and author of Meditation for Badassery, Traverse City

See the article here:
New Year, New You - northernexpress.com

Image: Shutterstock

Nutritionist Sheryl Salis offers five simple steps to help you get back on track after the overeating of the festive season

The festive season is one of the most cherished times of the year, especially with the delicious food that completes every tradition. From the Diwali mithai to the Christmas desserts, weve waved our calorie counts goodbye and enjoyed the season to the fullest. While its not bad to indulge in festive treats, it is also important to gather ourselves back and continue our fitness journey, especially during such a time when health and hygiene are our top priority. After a year that has made us truly reflect on our healthy lifestyles and dietary charts, it is of utmost importance that we bounce back after the festive break.

Lets look at a few simple steps we can follow to get back on track after the overeating in the festive season:

While all our festivities boast of sweets and desserts we just cant get enough of, it is now equally important to consider your sugar intake and look for a healthier alternative in your meals. Honey is one of the go-to healthier alternatives that also helps in boosting immunity. It is also a rich source of antioxidants that aids in controlling our blood pressure levels.

While some of us are finding it difficult to find 100% pure honey, we should always check for the NMR tested label; Nuclear Magnetic Resonance technology is a global top-in-class standard testing process in German labs to certify natural honey which is 100% pure.

Make kadhas with a drizzle of honey to cleanse your stomach post all the festive binge eating.

Image: Shutterstock

2. Go Green With Coffee

Yes! As much as we loved those hot chocolate shakes in the winter season, we need to focus on healthier alternatives when it comes to getting our fitness journey back on track. While coffee has always been our saving hot cuppa in the mornings, the winter season is also synonymous with viral infections, which means we need to consider boosting our immunity system. Green coffee is one of the best and healthier alternatives and should definitely be an important part of our daily routines. Unlike regular coffee, green coffee is not roasted, and hence has three times more antioxidants, which are otherwise lost in the roasting process. Green coffee acts as a strong factor in regulating our metabolism levels to help us get the best results with our healthy diets. It also contains 50% chlorogenic acid - the powerful antioxidant that levels up our fitness game.

Image: Andrea Piacquadio/Pexels

3. Get Back In The Game

While we concentrate on food habits, there is also no better way to speed up the health journey than by getting some physical exercise. From walking on your terrace to jogging in safe public parks, walks can all prove to be of good value. Spending more time in the gym, taking up online zumba sessions, or just some old-school surya-namaskars will also be of utmost importance to support our diet and get the best results. While we have all learnt the power of going digital, we can surely get hooked onto online exercise routines using home equipment to safely pursue our fitness goals and stay true to our new year resolutions.

While weve all gobbled up fried food and enjoyed it during the festive season, it is now essential to pay attention to the kind of oil we use to keep those immunity levels high. Virgin coconut oil contains 60% MCTs, which help in easy digestion and boost the immune system, hence must be included in moderation in the diet.

Image: StockSnap/ Pixabay

5. Adopt a Healthy Hobby

As we all continue to work from home in the initial stages of this new year, our routines have become lethargic. Invest your me-time in a healthy hobby that can help you stay centred and focused on your fitness journey. Many of us have already become acquainted with online yoga sessions to boost our mental balance and let go of work-from-home stress. We can also explore fluid painting workshops, online dance classes, knitting tutorials or even music therapy. Meditation and concentration exercises in the early morning also prove to be a really good routine and help us start the day on a really positive note. These hobbies can help us reroute our stress and keep us both calm and mentally healthy as we abide by the new normal.

As we turn ourselves into the new year with good vibes and hopes of a better year ahead, take some baby steps with these simple tips to get back into the health game and up your fitness regimen to enjoy a healthier new year.

Also see: A super simple Manipuri thukpa with walnuts

See original here:
5 Nutritionist-Backed Ways To Bounce Back After The Festive Season - Femina

Used by health care professionals and policy makers, the guidelines dictate much of what Americans of all ages will eat over the next five years and provide a foundation for federal nutrition programs.

"The science tells us that good nutrition leads to better health outcomes, and the new dietary guidelines use the best available evidence to give Americans the information they need to make healthy decisions for themselves and their families," said HHS Secretary Alex Azar, in a statement.

"USDA and HHS have expanded this edition of the dietary guidelines to provide new guidance for infants, toddlers, and pregnant and breastfeeding women, helping all Americans to improve their health, no matter their age or life stage."

Alcohol and sugar intake

Despite this expanded guidance including early life stages, the guidance doesn't follow quantitative recommendations in two key areas -- alcohol and sugar intake -- addressed by an advisory committee's scientific report.

The guidelines, which build on previous editions of the dietary recommendations, draw from the Dietary Guidelines Advisory Committee's scientific report, which was released in July. However, the suggestions in the science-based report can be vetoed when the actual final recommendations take shape and are published.

The committee report suggested reducing current guidance from two drinks for men and one drink a day for women to one drink a day for both women and men.

Adults can choose not to drink or drink in moderation by limiting consumption of two drinks or less in a day for men and one drink or less in a day for women, according to the new guidelines. Pregnant women should not drink, the guidelines say.

"The decision made by the federal government to maintain current dietary guidelines around alcohol intake reflects the current science and should be applauded," according to a statement released by the American Beverage Institute.

"The USDA and HHS rightly rejected suggestions from the advisory committee to limit alcohol intake for men, which was not supported by the evidence," according to the industry trade group's statement. "New developments regarding human health should never be dismissed, but the debate should be driven by sound science, not an agenda."

The American Institute for Cancer Research was pleased to see "recommendations for a dietary pattern rich in fruits, vegetables and whole grains, and low in sugar-sweetened foods and drinks," said Dr. Nigel Brockton, AICR's vice president of research, in a statement.

But "retaining this flawed advice implies that two drinks per day are safe for men; that advice is contrary to the convincing evidence that intake of even less than one drink per day elevates the risk for several cancer types, including head and neck, esophageal and breast cancers," he said.

Prevalence of added sugars

The committee had also recommended that no amount of added sugar is OK for a baby's development.

Parents and guardians should avoid added sugar in a child's diet, the committee recommended, because of the strong link to childhood obesity and future chronic health conditions.

Instead the recommended amount of added sugar remained at 10% of daily calories in the guidelines, although the guidelines did add a recommendation for children under 2 years of age to consume no added sugars whatsoever.

The new guidelines suggest that starting at the age of 2, a child should consume less than 10% of calories per day of added sugars while those younger than 2 years old should avoid foods or beverages with added sugars.

Added sugars are used in processed foods and beverages to sweeten, and differ from the natural sugars that are part of a piece of fruit or glass of milk. However, while 100% fruit juice may appear to offer the same nutritional benefit as whole fruit, in reality it does not, according to the American Academy of Pediatrics.

"Nearly 70 percent of added sugars intake comes from five food categories: sweetened beverages, desserts and sweet snacks, coffee and tea (with their additions), candy and sugars, and breakfast cereals and bars," according to the committee.

Recommendations for infants

The broadest guideline is to "follow a healthy dietary pattern at every life stage."

"For about the first 6 months of life, exclusively feed infants human milk. Continue to feed infants human milk through at least the first year of life, and longer if desired," the new guidelines stated, adding that if human milk is unavailable parents and guardians should feed infants "iron-fortified" formula during the first year of life.

Breast milk contains healthy micronutrients important to a baby's development that can, for the most part, be influenced by a woman's diet and supplement use.

This first guideline also suggests introducing "nutrient-dense" foods to infants at 6 months of life, along with "potentially allergenic foods."

"As focused on the Birth-24 months, generally we're pleased with the recommendations and the key messaging of making 'every bite count,'" said pediatrician Dr. Steven Abrams, who chairs the American Academy of Pediatrics committee on nutrition, via email.

"Recommendations align well with AAP policy supporting exclusive breastfeeding for about 6 months with introduction of peanut-containing foods at 4 to 6 months in infants at high risk of peanut allergy."

Possible areas of nutritional concern in baby's development revolve around iron, zinc and vitamin D. Because breast milk doesn't contain adequate amounts of vitamin D unless the mother is supplementing at high levels, the guidelines recommend providing infants with supplemental vitamin D beginning soon after birth.

Introducing peanuts, eggs, cow's milk products, tree nuts, wheat, soy, and shellfish and fish with other complementary foods could reduce a child's risk of developing a food allergy.

"FARE is thrilled to see the inclusion of more comprehensive dietary guidance around the early introduction of egg and peanut for infants and toddlers," said Lisa Gable, CEO of nonprofit organization Food Allergy Research & Education, in a statement.

And for those 12 months through older adulthood, follow a healthy dietary pattern across the life span to meet nutrient needs.

Broad recommendations

The guidance states that a "healthy dietary pattern" consists of nutrient-dense forms of foods and beverages across all food groups, in recommended amounts, and within calorie limits. These foods consist of protein, oils, dairy, vegetables, grains and fruits.

This pattern includes dark green, red and orange vegetables, beans, peas, lentils and other starches, whole fruits and whole grains, as well as vegetable oils, lean meats, poultry, eggs, nuts, fat-free or low-fat milk, yogurt and cheese.

And lastly, the final guideline is to "limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages, at every life stage."

A child should consume less than 10% of calories per day of saturated fat at the age of 2. Sodium consumption should be less than 2,300 milligrams per day, and even less for kids under 14 years old.

"Strategies to lower sodium intake include cooking at home more often; using the Nutrition Facts label to choose products with less sodium, reduced sodium, or no-salt-added, etc.; and flavoring foods with herbs and spices instead of salt based on personal and cultural foodways," according to the new guidelines.

The limits on sodium, however, have not shifted from the 2015 report.

The American Institute for Cancer Research also suggested that the recommendations don't fully represent research about the health benefits of reducing the intake of processed meats and added sugars beyond the 10% of calories recommended by the new guidelines.

What's missing

Instead, the guidelines suggest replacing processed or high-fat meats, like hot dogs, sausages and bacon, with seafood or beans, peas and lentils to meet protein recommendations. They also suggest that the majority of meat and poultry a person consumes should be fresh, frozen or canned, and in lean forms, like chicken breast or ground turkey, rather than processed meats like ham or other deli meat.

Overall, the guidelines feel old-fashioned and very similar to those released in 2015, said nutrition researcher Marion Nestle, who has authored numerous books on food politics and marketing, including 2015's "Soda Politics: Taking on Big Soda (and Winning)."

"They've also hidden or diminished the importance of the main food sources of sugar, saturated fat and salt," said Nestle, who is the Paulette Goddard professor emerita of nutrition, food studies and public health at New York University.

And apparently the main food to avoid if you want to limit your salt and saturated fat intake? Sandwiches.

"'Ultraprocessed' is the new way of talking about foods that should not be consumed regularly or in large amounts tons of evidence has come in within the last five years," Nestle said.

But the word doesn't appear in the guidelines.

Those issues aren't addressed, critics say, because the independence of the 2020 Dietary Guidelines Advisory Committee was removed by the federal government.

"For the first time in the 40-year history of the Dietary Guidelines, the agencies USDA and HHS set the scientific agenda, not the committee," Nestle said.

Nestle was on the advisory committee in 1995, a time when the committee decided on the agenda, did the research and wrote the guidelines. That changed in 2005, when it was decided that the committee would write the scientific report while agencies would author the guidelines.

This time, the agencies also set the scientific agenda, making it a "completely political process," Nestle said.

The agencies appointed the committee, but largely ignored their stricter recommendations, she said.

Going forward, Nestle believes that we don't need another repetitive and conservative set of guidelines like the ones released Tuesday. "We need to look at what the world looks like in 2021 and make changes based on that."

Correction: A prior version of this story misattributed a statement by the American Beverage Institute.

Link:
New US dietary guidelines include recs for babies and toddlers for first time - CNN

The investigative journalist Gary Taubes is known for his painstakingly researched and withering demolitions of the eat less, move more diet orthodoxy, but his latest book is personal. The Case for Keto is aimed at those of us who fatten easily. Taubes locates himself in this beleaguered group, despite an addiction to exercise for the better part of a decade and a diet of low-fat, mostly plant healthy eating. I avoided avocados and peanut butter because they were high in fat and I thought of red meat, particularly steak and bacon, as an agent of premature death. I ate only the whites of egg. Yet still he remained overweight.

Taubes started to shed those pounds when he realised that one-size-fits-all diet advice fails, among other reasons, because people are metabolically different. Some of us can eat fattening carbohydrates and sugar and get away with it; others cant.

Those who claim to have a sluggish metabolism are too often seen as making lame excuses for their weakness and indulgence. This punitive view that fat people could easily be thin people if only they would eat less and exercise more diligently is wrong, says Taubes. It amounts to what the philosopher Francis Bacon called wishful science, based on fancies, opinions and the exclusion of contrary evidence.

More likely, people who are perpetually fighting to lose weight have a metabolic disorder of excess fat accumulation. They store fat when they ought to burn it for energy. They become insulin-resistant, meaning that their insulin levels stay higher for longer in a day than is ideal. These people are predisposed to hold on to fat, notably above the waist, rather than to mobilise it. The only solution for them, Taubes says, is keto. Lean folks arent like us. They dont get fat when they eat carbohydrates; they may not hunger for them just thinking about them. They have a choice to live with carbs or not. We dont.

Keto is not a short-term diet fix, but a way of eating for life. It keeps you in a metabolic state ketosis whereby your body stops using sugar for energy and starts to break down stored fats instead. The liver converts these fats to molecules known as ketones, which the body uses for energy. Taubes argues persuasively that people who are prone to the metabolic disorder of excess fat accumulation must embrace this approach even though it means the entire carbohydrate food group is off-limits. It is that simple. Just like smokers who quit cigarettes and drinkers who abstain from alcohol, fixing the condition requires a lifetime of restriction because they have to remove the cause of the excess body fat from their diet.

The idea that carbohydrate is fattening, dangerously so for some people, is not new. In 1825, the French gastronomy writer Brillat-Savarin, who spent 30 years struggling with his weight and called his paunch his redoubtable enemy, noted that in more than 500 conversations he had held with dinner companions who were threatened or afflicted by obesity, the foods they craved were breads, starches and puddings. He gave short shrift to those desperate to lose weight, but appalled by the idea of forsaking carbs for life: Then eat these foods and get fat and stay fat! Taubes is more diplomatic, but his underlying message is essentially the same.

The very notion that carbohydrate restriction is vital for some people is currently contentious. The UK governments healthy eating script still tells us all to base our meals on starchy food and in some conventional public health circles, a diet that eliminates carbohydrates is considered potentially dangerous, a contention that Taubes does a good job of dispelling by referring to up-to-date nutritional science.

Adherents to the conventional low-fat gospel will splutter into their skimmed milk when Taubes points out that those who cut out carbs need to eat more fat and, in particular, vintage fats, including cold-pressed olive and coconut oil, and all animal fats, and to eschew modern fats, such as industrially refined vegetable oil and margarine. Eating foods that humans have been eating for thousands, or hundreds of thousands of years, and in the form in which these foods were originally eaten, is likely to have fewer risks and so be more benign than eating foods that are relatively new to human diets or processed in a way that is relatively new.

Taubess advice is directly at odds with the stale paradigm entrenched in public health circles for the last 60 years. But he is one of a growing band of medics and nutritional experts whose results show that dietary thinking should move on. Those who feel doomed to be fat would be well advised to digest every word of Taubess cogently argued, agenda-shifting book. It could be a life-changer for some.

Joanna Blythman is an investigative journalist and author. Her most recent book is Swallow This: Serving Up the Food Industrys Darkest Secrets (Harper Collins)

The Case for Keto: The Truth About Low-Carb, High-Fat Eating by Gary Taubes is published by Granta Books (14.99). To order a copy go to guardianbookshop.com. Delivery charges may apply

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The Case for Keto review why a full-fat diet should be on the menu - The Guardian