Category Archives: Diet And Food

From Good Housekeeping

Its that time again to purge, clean, and get organized. But before you let out that big sigh, know that spring cleaning doesnt have to be the knock-down, drag-out weeklong blitz it used to be. If you ask Carolyn Fort, Director of the Home Appliances and Cleaning Products Lab in the Good Housekeeping Institute, her approach to this annual to-do is decidedly can-do:

Focus on things you dont normally do so that you feel like youre getting the benefit of a deeper cleaning like pulling furniture away from the walls and really getting into the nooks and crannies, she says. If I dont have a few days to tackle the whole house at once, I break it down room by room [so] even small efforts give me a big feeling of accomplishment.

Fort recommends starting your sprucing-up efforts on the largest surfaces in your house, from wood floors to bathroom tile. Here are her tried-and-true tips for deep-cleaning each one.

Photo credit: Hearst Owned

Polyurethane-sealed, finished hardwood floors are easy to take care of, especially if you keep up with them year-round. The most important thing is that you dont over-wet the wood, so skip the traditional mop and bucket that just push dirty water around your floors.

Photo credit: Hearst Owned

To spring-clean bathrooms, youre really just doing a more in-depth job than your daily maintenance. And an ounce of prevention really goes a long way; thats why Fort wipes down her shower every morning. Tile floors and walls are great because theyre durable and easy to clean, she says. Grout is the more challenging thing. You actually dont want to use anything too sudsy because it can leave a residue behind, dulls shine, and more easily attracts future soil, so it doesnt stay as clean as long. Instead, use something like Soft Scrub Gel Cleanser with Bleach.

Photo credit: Hearst Owned

Unlike easygoing hardwood and durable tile, natural materials like granite, marble, travertine, and slate are inherently porous and prone to stains. To avoid etching or discoloration, blot up spills ASAP. Steer clear of abrasive cleaners, ammonia, and even lemon juice and vinegar which may seem friendly enough, but arent safe on every surface.

Photo credit: Hearst Owned

Carpet is one of the first things people see when they come into your home, so cleaning around doorways and chairs makes a major difference, she says. Now is when to deep clean and remove stains in those high-traffic aisles in your home. In general, the cleaner you keep your area rugs and wall-to-wall carpeting, the longer theyll last. So try to remove stains as soon as they happen.

Photo credit: Hearst Owned

Cleaning windows is a big thing for me they make such an impact. Fort loves her newer tilt-ins for effortless cleaning, but even with traditional single-hung windows, its possible to get the job done to her spotless standards.

You Might Also Like

More here:
How to Cut Your Spring Cleaning Time in Half - Yahoo Lifestyle

Fad diets are extremely popular for losing weight.

They typically promise rapid weight loss and other health benefits, yet often have no scientific evidence supporting their use. In addition, they are often nutritionally unbalanced and ineffective over the long term.

However, there are some fad diets that have been found to produce weight loss in high-quality, controlled studies.

Whats more, these diets can be healthy, well-balanced and sustainable.

Here are eight fad diets that actually work.

The Atkins diet is the most famous low-carb weight loss diet in the world.

Created by cardiologist Robert Atkins in the early 1970s, the Atkins diet claims to produce rapid weight loss without hunger.

It consists of four stages, including an initial two-week Induction Phase that restricts carbs to 20 grams per day, while allowing unlimited amounts of protein and fat.

During this phase, your body begins converting fat into compounds called ketones and switches to using these as its main source of energy.

After this, the Atkins diet asks its followers to gradually add back their carbs in 5-gram increments in order to determine their critical carbohydrate levels for losing weight and maintaining the loss.

Studies that compared the Atkins diet to other diets have shown it to be at least as effective and frequently more effective for weight loss (1, 2, 3, 4).

In the famous A TO Z study, 311 overweight women followed the Atkins diet, the low-fat Ornish diet, the LEARN diet or the Zone diet for one year. The Atkins group lost more weight than any other group (4).

Other controlled studies have shown similar results with low-carb diets based on Atkins principles, along with improvements in heart disease risk factors (5, 6, 7, 8).

You can read all about the Atkins diet here.

Like Dr. Atkins, Dr. Arthur Agatston was a cardiologist interested in helping his patients lose weight sustainably and without going hungry.

He liked certain aspects of the Atkins diet, but was concerned that unrestricted use of saturated fat might increase the risk of heart disease.

Therefore, in the mid-1990s he created a lower-carb, lower-fat, high-protein diet called the South Beach Diet, named for the area in South Florida where he practiced medicine.

Although Stage 1 of the diet is low in carbs and very low in fat, the diet becomes less restrictive in Phases 2 and 3, which allow limited quantities of all types of unprocessed foods while keeping protein intake high.

The diet encourages a high intake of protein, because protein has been shown to burn more calories during digestion than carbs or fat (9).

In addition, protein stimulates the release of hormones that suppress hunger and can help you feel full for hours (10, 11).

A large review of 24 studies found that high-protein, low-fat diets led to greater reductions in weight, fat and triglycerides and better retention of muscle mass than low-fat, standard-protein diets (12).

There are many anecdotal reports of weight loss on the South Beach Diet, as well as a published 12-week study looking at its effects.

In this study, pre-diabetic adults dropped an average of 11 pounds (5.2 kg) and lost an average of 2 inches (5.1 cm) off their waists.

Additionally, they experienced a reduction in fasting insulin levels and an increase in cholecystokinin (CCK), a hormone that promotes fullness (13).

Although the diet is nutritious overall, it requires an unwarranted drastic restriction of saturated fat and encourages the use of processed vegetable and seed oils, which may lead to all kinds of health problems.

You can learn more about the South Beach Diet by reading this article.

Vegan diets have become very popular among people looking to lose weight.

Theyve been criticized for being unbalanced and extreme because they contain no animal products. On the other hand, they have also been praised for being an ethical, healthy way of eating.

Importantly, vegan diets can be healthy or unhealthy, depending on the types of foods they contain. Its unlikely that you can lose weight while eating large amounts of processed foods and beverages.

However, studies have shown that vegan diets based on whole foods can lead to weight loss and may reduce several risk factors for heart disease (14, 15, 16).

One six-month controlled study of 63 overweight adults compared the outcomes of five different diets. Those in the vegan group lost more than twice as much weight as those in any of the other groups (15).

Moreover, longer studies have shown that vegan diets can yield impressive results.

In a two-year controlled study of 64 overweight older women, those who ate a vegan diet lost nearly four times as much weight compared to the low-fat diet group (16).

To learn more about how to safely and sustainably lose weight on a vegan diet, read this article.

Although the ketogenic diet has been called a fad diet, there is no denying it can be very effective for losing weight.

It works by lowering levels of insulin and shifting your primary fuel source from sugar to ketones. These compounds are made from fatty acids, and your brain and other organs can burn them for energy.

When your body doesnt have carbs to burn and switches to ketones, youre in a state called ketosis.

However, unlike the Atkins and other low-carb diets, ketogenic diets dont gradually increase their carbs. Instead, they keep carb intake very low to ensure followers stay in ketosis.

Indeed, ketogenic diets typically provide less than 50 grams of total carbs per day, and often less than 30.

A large analysis of 13 studies found that ketogenic diets not only boost the loss of weight and body fat, but may also reduce inflammatory markers and disease risk factors in those who are overweight or obese (17).

In a controlled two-year study of 45 obese adults, those in the ketogenic group dropped 27.5 pounds (12.5 kg), and lost 29 inches (11.4 cm) from their waists, on average.

This was significantly more than the low-fat group, even though both groups were calorie-restricted (18).

Moreover, even when calories arent intentionally restricted, ketogenic diets tend to reduce calorie intake. A recent review of several studies has suggested that this may be because ketones help suppress appetite (19).

Read this article to find out more about how a ketogenic diet can help you lose weight.

The paleo diet, short for the paleolithic diet, is based on the diets that hunter-gatherers ate thousands of years ago.

Paleo has been classified as a fad diet because it restricts many foods, including dairy, legumes and grains. In addition, critics have pointed out that it isnt practical or even possible to eat the same foods that our prehistoric ancestors did.

However, the paleo diet is a balanced, healthy way of eating that eliminates processed foods and encourages its followers to eat a wide variety of plant and animal foods.

In addition, studies suggest that the paleo diet may also help you lose weight and become healthier (20, 21, 22).

In one study, 70 obese older women followed either a paleo diet or a standard diet. After six months, the paleo group had lost significantly more weight and abdominal fat than the other group.

They also had a greater reduction in triglyceride levels in the blood (21).

Whats more, this way of eating may promote the loss of visceral fat, the particularly dangerous type of fat found in your abdomen and liver that promotes insulin resistance and increases the risk of disease.

In a five-week study, 10 obese older women who ate a paleo diet lost 10 pounds (4.5 kg) and had a 49% reduction in liver fat, on average. In addition, the women experienced reductions in blood pressure, insulin, blood sugar and cholesterol (22).

You can learn more about the paleo diet and how it can help you lose weight here.

The Zone diet was created in the mid-1990s by Dr. Barry Sears, a US-based biochemist.

It has been classified as a fad diet due to its premise that a strict ratio of protein, fat and carbs is required for optimal weight loss and overall health.

This eating plan specifies that your calorie intake should be made up of 30% lean protein, 30% healthy fat and 40% high-fiber carbs. In addition, these foods are to be consumed as a prescribed number of blocks at meals and snacks.

One of the ways the Zone diet is proposed to work is by reducing inflammation, which allows you to lose weight more easily.

Studies to date suggest the Zone diet can be effective for losing weight and reducing blood sugar, insulin resistance and inflammation (23, 24, 25).

In a controlled, six-week study of overweight adults, those who ate the Zone diet lost more weight and body fat than the low-fat group. They also reported a 44% reduction in fatigue, on average (24).

In another study, 33 people followed one of four different diets. The Zone diet was shown to help participants lose the most fat, and to increase the ratio of anti-inflammatory omega-3 fatty acids to omega-6 fatty acids (25).

You can learn more about the Zone diet by reading this article.

Looking at the initial stages of the Dukan Diet, its easy to see why it is often classified as a fad diet.

Developed by French doctor Pierre Dukan in the 1970s, the Dukan Diet consists of four stages. It starts with the Attack Phase, which consists almost entirely of unlimited lean-protein foods.

The rationale for this very high protein intake is that it will lead to rapid weight loss as a result of boosting metabolism and significantly decreasing appetite.

Other foods are added with each stage until the Stabilization Phase, where no foods are strictly off-limits, but high-protein foods and vegetables are encouraged. The final phase also requires that you eat only Attack Phase foods once a week.

As extreme as this diet seems, it does appear to produce weight loss.

Polish researchers assessed the diets of 51 women who followed the Dukan Diet for 810 weeks. The women lost an average of 33 pounds (15 kg) while consuming about 1,000 calories and 100 grams of protein per day (26).

Although there isnt much research on the Dukan Diet specifically, studies have found that similar high-protein diets may be effective for weight loss (27, 28, 29).

Indeed, a systematic review of 13 controlled studies found that high-protein, low-carb diets are more effective than low-fat diets for producing weight loss and reducing the risk factors for heart disease (30).

If you are interested in learning more about the Dukan Diet, read this article.

The 5:2 diet, also called the fast diet, is a type of intermittent fasting known as alternate-day fasting.

On this diet, you eat normally for five days a week and restrict your calorie intake to 500600 calories for two days each week, resulting in an overall calorie deficit that leads to weight loss.

The 5:2 diet is considered a form of modified alternate-day fasting. By contrast, some types of alternate-day fasting involve going without food for a full 24 hours.

The extremely low calorie allotment on the two fast days has led some to classify the 5:2 diet as a fad diet.

However, the evidence supporting the health benefits of alternate-day fasting is growing, and it seems to be a legitimate option for weight loss (31).

Research suggests that alternate-day fasting doesnt cause excessive calorie intake on eating days. This may be due to the release of peptide YY (PYY), a hormone that makes you feel full and helps you eat less (32).

Importantly, alternate-day fasting hasnt been shown to cause greater weight loss than standard diets containing the same number of calories.

However, several studies have found that both approaches can be effective for losing weight and belly fat (33, 34).

Whats more, although it isnt possible to completely prevent loss of muscle while losing weight, alternate-day fasting seems to be superior for maintaining muscle mass when compared to conventional forms of calorie restriction (33, 34).

You can learn more about the 5:2 diet by reading this article.

Fad diets will always be popular, and new plans will continue to be created to address peoples desire to lose weight quickly.

Although many so-called fad diets are unbalanced and dont live up to their claims, there are several that actually do.

However, just because a diet is effective for weight loss doesnt mean it is sustainable long-term.

To achieve and maintain your weight loss goal, its important to find a healthy way of eating that you enjoy and can follow for life.

Visit link:
8 "Fad" Diets That Actually Work

You want to eat healthier in the new year, but theres so much information to chew through a swirl of new nutrition claims, fads and diets telling us what we should and shouldnt eat. (Remember the cabbage soup diet or the grapefruit diet? Its actually better if you dont.)

Ninety-five percent of diets fail because they are not sustainable, says Krista Godfrey, a registered dietitian in private practice at Life Cycle Nutrition.

Our healthy eating intentions are good. So how do we achieve a success rate to match? Godfrey helps us implement a sound consumption strategy with three sets of three: three healthy eating priorities, three key principles and three ways to ensure healthy eating success.

Ive found that most people know what foods they need to eat more of but have difficulty doing it, Godfrey says.

She tries to simplify nutrition advice for her clients by breaking it into three priorities:

Energy balance

If you are getting too much or not enough energy, regardless of what you eat, it is not promoting optimal health, she says.

Smart energy-promoting foods: Whole grains (oatmeal or brown rice)

Your body needs carbohydrates, proteins and fats. General recommendations are 50% to 60% of calories from carbohydrates, 10% to 20% of calories from protein and 25% to 30% of calories from fat.

Smart carbohydrate sources: Whole grain breads

Steel cut or whole oatmeal

Smart protein sources: Lean meat such as poultry and pork (Loin and round cuts are the leanest varieties.)

Receive a summary of the days popular and trending stories from Omaha.com.

Smart fat sources: (Focus on unsaturated sources)

(Include vitamins and minerals)

Foods high in vitamins and minerals are often considered healthy, but its important to note that they are not healthy in and of themselves, only as a part of a diet that also includes the appropriate amount of energy and macro-nutrients. It all depends on the diet as a whole.

Smart vitamin sources: B-12: Meat, poultry, fish, milk, cheese, fortified soy milk and cereals

Vitamin C: Citrus fruits, potatoes, broccoli, spinach, tomatoes, Brussels sprouts

Vitamin A: Beef, liver, eggs, shrimp, fish, fortified milk, sweet potatoes, carrots

Vitamin D: Fortified milk, cereals, fatty fish

Vitamin E: Vegetable oils, leafy green vegetables, whole grains, nuts

Vitamin K: Cabbage, eggs, milk, spinach, broccoli, kale

Smart mineral sources: Calcium: Yogurt, cheese, milk, salmon, leafy green vegetables

Magnesium: Spinach, broccoli, legumes, seeds, whole wheat bread

Potassium: Lean meat, milk, fruits, vegetables, grains, legumes

3 key elements of healthy eating

Variety. Different food sources have different nutrients, Godfrey says. Its important to eat from all food groups to have your nutrient needs met, but its also important to eat different foods from within each food group.

Balance, which focuses on finding a middle ground with all of the nutrition priorities: energy intake, macro-nutrient intake and micro-nutrient intake. The easiest way to balance macro-nutrient intake is to focus on eating a serving of all food groups at each meal. That will provide the appropriate amount of carbs, proteins and fats, Godfrey says.

Moderation. Ask yourself if the amount you are eating is more or less than you need for any reason. If you have a meal with all food groups, ask yourself if the portions fit the MyPlate model or if one of the food groups on your plate is disproportionately larger than the others. Moderation can also relate to fun foods (such as soda or dessert). These foods are often called empty calories. Its acceptable to have a fun food daily, but it can be helpful to be moderate when eating them so that they do not take the place of foods with the nutrients you need.

3 ways to make healthy eating a priority

Time. Be prepared to spend more time planning, grocery shopping, cooking and packing lunches. Waking up earlier to eat breakfast and setting time aside to sit down and eat meals are other examples of how prioritizing healthy eating requires a dedication of time.

Organization. Some examples include: planning a grocery list, snacks, lunches and meals; setting weekly goals and charting progress on those goals; keeping some structure to meal times; and writing out a meal plan for the day or week, if necessary.

Money. Whole, fresh food often costs more than convenience or highly processed food.

Godfrey says meeting with a registered dietitian is another potential investment, but she says RDs are the best resource to educate people on their specific energy, macro-nutrient and micro-nutrient needs.

Understanding your bodys specific nutrition needs and learning how to eat intuitively (listening to your bodys hunger and fullness signals) are the best ways to ensure that you are eating healthy, she says.

After Joe Adams had a heart attack, he underwent numerous procedures to get his heart in working order. Just when it seemed things were on the right track, his heart started to fail again. Read more.

Tamara Mosby-Montegut started working out as a stress reliever. Now she wants to keep up with her husband when he tackles 50 pushups in a row. And she wants her daughter to follow their healthy examples. Read more.

Varun Narayanan wanted to shed the pounds he packed on during the holidays a few years ago. He dropped from 230 pounds down to 195. Now he treks up active volcanoes. Read more.

After giving birth to her fourth baby, Susan Sawyer wanted to drop the baby weight. She took up Jazzercise. Sawyer's stuck with the dance-based exercise for nearly 35 years. Read more.

Jessica Hawley thought her third pregnancy was different because she was having a girl. But baby number three was another boy. The pregnancy felt different because she was more fit this time around. Read more.

When Gary Gundy started having trouble getting up after squatting down for target practice, he knew it was time for a change. The La Vista man dropped 80 pounds in three years. Read more.

Valerie Heath started shedding pounds by using the family's Wii. Now she belongs to a CrossFit gym and works out six days a week.Read more.

To be around for her family, Ashlei Spivey needed to get in shape. She joined a boxing gym. Now her workouts leave her feeling like she stepped out of a movie. Read more.

Betty Watt survived a sometimes trying career as a middle school teacher. Then she beat cancer twice. And the whole time she was a regular at the gym. Watt and her husband Charlie workout at least five days a week. Read more.

Erika Hanna sometimes has a pint-sized workout buddy during her morning classes. Her son Henrik, 18 months, offered hugs as she held a plank position and occasionally chased a loose exercise ball around the room. The studio gives Hanna a chance to stick close to her kids while staying on top of her own health and fitness. Read more.

Gwen Leyden wound up spending a week in a wheelchair because of a chronic condition. Leyden gradually was able to walk without using a cane. Later she started using the treadmill and eventually worked up to weightlifting. Read more.

With high blood pressure and the possibility of needing cholesterol meds Rich Hazuka was headed down a dangerous path. He dropped 75 pounds thanks to diet changes. When he plateaued, he took up exercise. Now he's off his blood pressure meds and has no need for any cholesterol medication. Read more.

George Mach can't help but wake up well before dawn. With that free time, the early riser started a gym routine. He hits the gym three days a week. Read more.

As Gregg Learned aged, arthritis made physical activity a chore. He struggled to walk across the parking lot at work. But joining a gym has helped Learned to stay on his feet. Read more.

At one time, Laura Adams could barely finish a lap around the walking track. But the Bellevue woman, who weighed 300 pounds, stuck it out and dropped 115 pounds. Read more.

Vince Huerta has always tried to keep active. He decided to give powerlifting a shot and now, the Omaha South grad holds a number of records for the weight he's hoisted. Read more.

Paul Stultz takes swimming seriously. He joined a Masters Swimming club and is working on nailing strokes like the freestyle and butterfly. But one of his biggest accomplishments was hiking the Grand Canyon. Read more.

The rest is here:
Healthy eating: Nutrition advice in three digestible portions - Omaha World-Herald

THOMAS SAMSONGetty Images

Much has been spoken of Henry Cavills punishing diet and exercise hacks, unsurprisingly for someone synonymous with Superman and real-life comic book good looks. Since taking on the role of genetically enhanced monster slayer Geralt of Rivia, The Witcher workout (involving daily fasting cardio and weights session) has become a big search term, while his intense dehydration diet employed for shirtless scenes went viral. But behind the cape or leather armour donned for his characters, the British actor has some relatable rituals that non-superstars (or superheroes) can easily employ.

Cavill confirms there's a lot of gym work in his weekly schedule. When hes shooting a movie or series, to make sure that I can survive it, he trains twice a day.

Yes, its definitely for aesthetic reasons, he admits, but its also for the ability to actually manage an arduous shoot for seven to eight months or whatever it may be. Working 14-hour days does take its toll.

Regardless, his ethos is about trying to stay as healthy as possible. That means clean eating, too.

The most important thing for diet is knowledge and preparation, he tells us. And its very difficult for us as people who are busy running around doing our jobs to gain all that knowledge. His solution? If you can find a person or company who can do the knowledge part for you, so you know what your goals are, they can at least give you the information so you can do food prep, for example. This is is enormously helpful, Cavill says, allowing you to be in control of your nutrition.

I have found food prep to be a massive saving grace for me, time-wise and health-wise

I have found food prep to be a massive saving grace for me, time-wise and health-wise, because then I know what Im having when. Therefore, he can eat as cleanly as possible when working, and then once a week Ill have a meal that I really want to have and thatll be off-diet.

Cavill will suffer for his art, but he knows its just that. On The Graham Norton Show he recently revealed how he would limit his water intake when filming for The Witcher. On the first day youll have a litre and a half, and the second day half a litre, and then the third day, no water, and youll shoot on the fourth [day], he explained.

Will this be a repeat performance? When it comes to shirtless stuff I would absolutely do it again, he says. But I do not recommend it: its not healthy. It doesnt feel good but it does look good! He tells us he only does the the light version of it, (apparently bodybuilders go hard). But for me, if it sells a character to an audience then yes absolutely Ill do it, but if its going to be a risk to my health, then no.

The actor knows that he has a professional trainer observing him, making sure that Im okay and that I have all the right things going into my system. For us mere mortals, its the opposite of what hed recommend.

Dehydration diets aside, Cavill is water obsessed. I was looking to start my own water [brand], he tells us, I was researching various springs around the UK; I wanted it to be environmentally responsible and ethical. He then met David and Bonita Spencer-Percival, founders of No1 Botanicals, who extract the compounds out of herbs and make pure botanical drinks with them.

Cavills now partnered with the couple, enabling him to drink a lot of the No1 Rosemary Water. It completely replaces my regular water intake, he reveals. I love the stuff. The only time I dont [drink it] is when Im in the gym because then I have electrolytes.

This completely replaces my regular water intake

To grasp the botanical science behind it, Cavill made a short documentary in Acciaroli, Italy, to see why the villagers are living long, happy, healthy lives. Indeed, they consume heaps of rosemary, but he assures us theres heavyweight science beneath the romantic concept.

Indeed, Cavill feels it himself. I realised quite quickly that my body was craving it. It really wanted it, and I started to feel better when I was drinking it. I noticed a massive difference when I was working on The Witcher, in prep when I had a window to do all my work for the day I was drinking this stuff and instantly felt sharper. The brain just started firing and it really, really helped.

The tangible health benefits of ancient herbal wisdom is becoming apparent to Cavill.

Whereas he wasnt conscious to include herbs in his diet before, now that Im learning about super herbs, they are important to include he feels. Especially if you want to live your life to the fullest; if you want to take full advantage of everything the body and mind is keyed to do. So, we can all play Superman?

Its as simple that, he adds. If you start putting this stuff in your body, it works better and more efficiently.

Like this article? Sign up to our new newsletter to get more articles like this delivered straight to your inbox.

SIGN UP

More:
What we can all learn from Henry Cavill's health and wellbeing rituals - harpersbazaar.com

ADELE has been warned that her "1000-calorie a day" seven-stone weight loss "isn't sustainable" by This Morning's health expert.

Dale Pinnock spoke out against the 31-year-old star's reported methods, with the singer wowing fans with her trim figure in recent months.

5

Speaking to hosts Phillip Schofield and Holly Willoughby earlier today, nutritionist Dale explained that restricting her calorie intake so drastically will only work for short-term weight-loss goals.

Revealing that the average calorie intake for a woman should be between 1,800 and 2,000 calories a day, Dale said: "If you've got a short-term goal that kind of approach could be very, very suitable.

"If you want to lose weight for a wedding or holiday, but it isn't sustainable."

He continued: "There will be a cut off because after a while your body will start to down-regulate the things it will do.

5

"Its top priority is survival, after a couple of weeks you won't be as active, you'll find that you get brain fog and become irritable, it kicks in quite quickly."

When asked how he'd advise Adele on how to lose the weight, Dale shared: "Slow and steady wins the race, definitely - find something that you can stick to."

Fellow guest Dr. Zoe agreed, adding: "1000-calories a day isn't sustainable and you set yourself up to fail.

"Make small changes you can stick to for the rest of your life."

5

Earlier this week, Adele looked almost unrecognisable as she posed next to Polish presenter Kinga Rusin at Jay-Z and Beyonce's Oscars 2020 after party.

She initially debuted her weight loss at Drake's birthday party in October, just weeks after she filed for divorce from Simon Konecki.

Her former personal trainer previously revealed that Adele shed the pounds on a gruelling "1,000 calories a day and green juice diet".

Camila Goodis said: "She's working out but I think 90 per cent of it is diet.

"It's a good diet to shed the weight. The first week is intense, green juices and only 1,000 calories," she said.

5

5

shut down Stacey Solomon hits back after being accused of making Rex 'sleep in the garden'

Exclusive

race row Love Island hit with 62 Ofcom complaints after fans think Siannise said N-word

Moon and back EastEnders' Tony Discipline sends fans wild as he hints at Tyler Moon return

NEW TRIANGLE Love Island fans call Jamie and Demi 'game players' after she kisses Luke M

EAGLE EYE EastEnders fan spots huge clue Mick Carter drowns in 35th anniversary episode

Exclusive

ROCK THE BOAT Kelvin & Oti going on 5 day cruise together 'putting more strain on marriage'

"She doesn't look too thin - she looks amazing."

Adele told a holidaymaker on her recent getaway to Anguilla that she a lost a staggering seven stone.

The singer was said to have opened up to a fan about her weight loss while holidaying with Harry Styles and James Corden on the Christmas Caribbean trip.

Originally posted here:
Adele warned her 1000-calorie a day seven-stone weight loss isnt sustainable by This Morning health exper - The Sun

There are a lot of things to consider when you're working out, especially if your goal is weight loss. There isn't one perfect exercise, workout, or diet that will guarantee weight loss, but generally speaking, experts have found that incorporating strength training and cardio into your workout routine (along with implementing a nutritional plan tailored to your needs) can help.

"For weight loss, you need 250 minutes, or more, of physical activity in at least the moderate-intensity category in order to show appreciable weight loss," Heather Milton, MS, RCEP, CSCS, an exercise physiologist clinical specialist at NYU Langone's Sports Performance Center, told POPSUGAR. We'd be remiss if we didn't state that factors such as the amount of sleep you get, your genetics, and other variables, like stress, also play a critical role in weight loss.

If you're going from sedentary to physically active, "You're going to see changes, especially if you pair it with diet," Heather explained. As your body acclimates to exercise, the goal is to increase the amount of time you're physically active to a minimum of 250 or 300 minutes of moderate-intensity exercise (for example, walking at a brisk pace, hiking, biking, dancing, aerobics, and weight training) per week, Heather continued. You may be tempted to hit the gym for long durations of time, but Heather advises against trying to reach this time goal in one or two sessions. Instead, she recommends splitting it up throughout the week.

It's often assumed that doing more aerobic exercise, such as running, can help with weight loss. And although cardio can help you lose weight, Heather said, "There's more literature coming out for weight loss, especially if you pair it with diet, that if you can consistently do three days per week of resistance training, whole-body resistance training, that can have a very good effect for helping to lose weight because you're improving your metabolism at the same time you're burning fat." Resistance training is beneficial because it allows you to preserve your muscle mass while you're losing fat, which means your metabolism isn't affected, Heather explained.

It may take some trial and error to figure out a workout plan that works for you, and we recommend easing yourself into a fitness routine, especially if you're a beginner, then advancing the intensity and frequency as you begin to feel more comfortable with training. If you're looking for a more individualized plan, we suggest working with experts such as personal trainers, exercise physiologists, and registered dietitians to develop a program that's best for your lifestyle and goals.

See the article here:
If You Want to Lose Weight, Try Strength Training at Least 3 Times a Week Here's Why - POPSUGAR

This is what weight management psychologist Glenn Mackintosh calls thinsanity in his excellent new book Thinsanity: 7 Steps to Transform Your Mindset and Say Goodbye to Dieting Forever.

Loading

After working with thousands of patients, Mackintosh knows that learning to accept your body after being told your whole life that its wrong, is hard and takes work. It doesnt come from one "ah-ha" moment (or one open letter written to your mother).

In fact, for many people complete body acceptance may be too much to ask.

Wanting to lose weight is not all or nothing, it's not that you have a 100 per cent desire to lose weight or you are completely free of any weight concern. It's often a matter of degrees, says Mackintosh. If you make your weight a smaller focus in your life, that's a big win.

Body hatred and insecurity can pop up at different times during our lives so the choice to reject weight loss dieting is a choice that we may have to make over and over again.

Diet marketing is so alluring that even if you really do understand the principles, you'll have to catch yourself and pull yourself back from that dieting precipice, multiple times over the course of your lifetime.

In Thinsanity, Machintosh writes that first step on the path to body acceptance or at least reducing the importance of your bodys appearance in your life is to accept the reality. Diets dont work.

If you're listening to your body's signals and you're eating intuitively, then you can't ask anymore of yourself than that.

No, really, they dont work. There is not, there never has been and their never will be a wonder diet that is going to succeed where all the others have failed.

As Mackintosh writes, Despite what they adverstise, all diet- and exercise-based weight loss plans result in short-term weight loss, followed by weight re-gain to pre-diet weight within a few years, then rising significantly above pre-diet weight within five years.

The reality is that people who try to lose weight gain more weight than those who dont.

Yes, but what about your colleague/friend/hairdresser/great aunt Agnes who did Atkins/5-2/Paleo/juice cleanse and lost weight and has managed to keep it off?

Mackintosh cautions people not to be fooled by the very few people who have succeeded with weight loss dieting. Diets have a three per cent success rate, so for every three people showing off their new body on Instagram there are approximately 97 who tried the same approach and failed.

We do have to be mindful of people who overuse their personal journey. I don't think that having that personal experience is the best qualification for helping others on that journey because we know that journey is actually ineffective for most people, and has done a lot of people more harm than good, says Mackintosh.

Instead of continuing to chase the pot of gold at the end of the dieting rainbow, Mackintosh encourages people to focus on the process of living well.

If youve started moving your body from a place of joy, you're listening to your body's signals and you're eating intuitively, then you can't ask anymore of yourself than that. And neither can anyone else, says Mackintosh. It's not a cop out, it's about learning to take care of ourselves from a place of acceptance.

If you make your weight a smaller focus in your life, that's a big win.

Other than the delusion of one day stumbling upon a diet that will succeed where all the others have failed, something else that perpetuates our thinsanity is body judgement not just of ourselves but of other people.

Have they gained or lost weight, toned up, started to grey, getting wrinkles, or have bags under their eyes? These observations and body comments are often shared with the same frequency as weather reports.

Some may say that this is just harmless banter or small talk. But when youre focusing on and judging other peoples bodies you are also focusing on and judging your own.

Loading

We live in this ecosystem of thinsanity, where it becomes okay to judge, criticise and deconstruct all bodies, and then quite naturally that's being applied to ourselves, says Mackintosh.

If you find it impossible to reduce your own body hatred, part of the answer could lie in changing the way you view other peoples bodies. Be kind about other peoples bodies and you just might find yourself being kinder to yourself.

Thinsanity: 7 Steps to Transform Your Mindset and Say Goodbye to Dieting Forever is published by Hachette Australia.

Writer, author of '30-Something and Over It'. View more articles from Kasey Edwards.

Original post:
The good news is it's entirely possible to stop hating your body - The Sydney Morning Herald

Sorry chicken lovers. We have some bad news. It turns out that not only is red meat and processed meat linked to an increased risk of heart disease, but chicken is as well.

New research, published inJAMA Internal Medicine, looked at data of thousands of people studied over the course of three decades. The findings point to an increased risk of cardiovascular disease on a dietheaviestin red and processed meat, but found that, yes even poultry was associated with an elevated risk of heart disease and death. Fish was not implicated as increasing risk, and the highest risk was associated with processed and red meat. So what to eat?

Study co-author Linda Van Horn, division chief of nutrition in the department of preventive medicine at the Northwestern University Feinberg School of Medicine, serves as a member of several advisory panels, including one thats working on revising the federal Dietary Guidelines.

Van Horn says the new findings relied on the highest quality data available. In the findings, heart disease risk is reduced when people prioritize eating fresh fruits and vegetables, whole grains, legumes, nuts, and seeds, along with limiting most meats. The worst risk was linked to processed meat, and the lowest increase in risk was among fish eaters. The research also found that limiting consumption of refined grains (like white rice, white bread, and sugar), fried foods, and sugar-sweetened beverages helped to reduce the risk of heart disease even further.

When you eat a diet that is rich in processed and refined foods, it collectively contributes to increased risk of disease, Dr. Van Horntold The New York Times,adding that it also denies you the benefits of the fiber, vitamins, minerals and plant-based proteins that contribute to health.

Cardiovascular risks are largely influenced by genetics, but diet does play a role. According to another one of the study's authors,Norrina Allen, associate professor of preventive medicine at the Northwestern Feinberg School of Medicine, it'sa major factor in who will and won't get heart disease in their lifetime. Any increased risk even a small one, is undesirable, she says.I would say that even though it seems to be a small amount of risk, any excess risk for something as major as heart disease and mortality is worth considering."

Last September'sresearch that said eating red and processed meat was not a health risk,has been resoundingly rejected by scientists, doctors, and the entire medical community. The authors had been exposed as having ties to the agriculture industry, and the medical community walked back the news as well as they could.Health experts, including those representing theAmerican Heart Association and the American Cancer Society, said thestudy flew in the face of decades of researchwarning people to eat less meat for the sake of their health.

Even the World Health Organization has classified processed red meat as a Group 1 carcinogen, meaning it's highly likely to pose serious health risks. Other substances classed as Group 1 carcinogens include asbestos, radium, and tobacco.

See more here:
Meat Linked to Increased Risk of Heart Disease, Study Warns - 929nin.com

If you love a bargain and you love healthy eating (or you need some inspiration), this list is for you! Registered dietitians who happen to be regular Costco shoppers weighed in with their favorite Costco finds. Along with rotisserie chicken (a weeknight staple for many), value-priced nuts, affordable fresh produce and milk, here are 16 nutritionist-approved picks our experts swear by. Youre going to want to add these finds to your next Costco haul.

Wild blueberries are filled with polyphenols and antioxidants, but setting aside the health properties, they also taste sweet, juicy and delicious, so its no surprise dietitians stock up. I like to keep a big bag in the freezer so Ill always have them on hand for oatmeal, smoothies and pancakes, even in the middle of winter, says Karen Ansel, RD, author of Healing Superfoods for Anti-Aging.

Can you see a theme here? Frozen fruits (and veggies) are just as nutritious as fresh, says Chelsey Amer, RD, New York City-based nutritionist and author of "Thrive in 5". Integrative and culinary dietitian, Marisa Moore goes for a big bag of these dark cherries at a cant-beat price. Though its an obvious winter pick (when cherries are out of season), she buys them in the summer, too, because, the cherries are pitted and ready to use!

If youre on the fence about cauliflower rice, this might just get you across the line. Microwavable cauliflower rice takes the prep work and mess out of the meal time equation, explains Jamie Lee McIntyre, RD. Cauliflower rice increases the volume of food on your plate for fewer calories and carbs, she says, which helps you increase your serving size and boost your veggie intake for a fraction of the calories. To try this strategy, McIntyre suggests adding cauliflower rice to a bowl of mashed potatoes or cup of rice.

Kelsey Stricklen, RD, at Root Functional Medicine in Grand Rapids, MI, is a fan of the frozen veggies at Costco, but her top pick is the broccoli. Im convinced Costco has THE best frozen broccoli, she says. Liz Shaw, Nutrition Expert and Author at Shaw Simple Swaps, is another raving fan! Convenience is king in my house and these frozen broccoli florets constantly deliver a delicious, high-quality product without sacrificing any nutrition. What makes this bag of broccoli a top pick is that its mostly florets, not stalks.

Stricklen says that keeping a stash of frozen veggies means that no matter what else is going on, you can always ensure you have a balanced plate. At my house, these staples come in handy, not only when Im throwing together dinner, but when we order takeout or delivery, which is often light in produce. Because frozen veggies are already prepped, our veggies are ready to eat before we set the table.

Amy Gorin, RDN, a plant-forward registered dietitian nutritionist in the New York City area keeps this salad stocked in her fridge for easy meals. Plus, its tasty and colorful enough to use when entertaining. A friend actually asked me for the recipe once, and she was so shocked that it's a bagged salad! I love crunch in my salads, so the combo of cruciferous veggies like broccoli and Brussels sprouts is the perfect compliment to the roasted pumpkin seeds and dried cranberries. You get a lot of filling fiber in this salad! If Im eating it for a meal, Ill often add in a couple of hardboiled eggs and pair with a piece of whole-grain toast or a small handful of whole-grain crackers for an easy lunch or dinner.

Whether serving guests or keeping weekdays simple, Lauren Harris-Pincus, RDN, founder of NutritionStarringYOU.com and author of The Protein-Packed Breakfast Club recommends this Costco find. This whole turkey breast is delicious and costs less than half the price of supermarket deli turkey. It stays moist because you only slice it as you need it and you can choose to cut thicker or thinner pieces depending on how you wish to use it.

This product is a super easy way to get 100 percent pure egg whites without having to waste any yolks, says Harris-Pincus. Though its considered unsafe to eat raw egg whites, this carton is pasteurized so you can incorporate them safely into smoothies, raw cookie dough or any other uncooked recipe, she explains.

Get the better newsletter.

Harris-Pincus describes this staple as a blank canvas to take almost any dish from savory to sweet. Need some ideas? She suggests using the yogurt to replace fat when baking, adding it to smoothies to boost protein, or to replace sour cream in entrees.

Hardly any of us eat the two weekly servings of fish that are recommended for heart health, says Ansel, who offers this solution: Canned salmon is such an easy way to squeeze in a serving, plus its packed with good-for-you omega-3 fats so its a great alternative to tuna.

The frozen salmon burgers are a lifesaver around my house! says Rochelle Davies, RD, of Love Nurture Nourish. They go from the freezer to skillet (or grill pan) to plate in about 10 minutes flat. The short cook time helps us on sports nights when were short on time or nights when ravenous kids are quickly headed to the hangry stage, she says.

This lunchbox-sized pick is an ideal choice because, not only do they taste great, but the individually-portioned packs are perfectly portable. Plus, Melissa Nieves, RD, founder of Fad Free Nutrition Blog adds that because theyre individually sealed, they don't spoil as easily as a bigger tub of guacamole. Amer likes that they're full of healthy fats and make delicious and nutritious snacking easy.

If you dont envision your family getting through these minis before the expiration date, you can always stash them in the freezer. Theyll thaw beautifully in a lunch box or under warm, running water.

I adore almond butter but it's so expensive! says, Nieves. This one from Costco is 27 oz and costs around $9, which is what a smaller tub costs at a regular supermarket. Sports dietitian and creator of the Fit Fueling course for active women, Kelly Jones, RD, also recommends this pick. I find this one to be creamy from the top to the bottom of the jar, while also being more economical.

Heres a meal prep short cut you can feel really good about. Each cup has 8 grams of protein and 7 grams of fiber, which is a significant bump from plain rice, says Jones, who explains that the nutrients in this whole grain dish can help improve feelings of fullness.

Taylor Sutton, RD, stocks up on these healthy loaves at Costco. We try to change up our weekly sandwich routine so freezing it in half loaves is a great option when you buy this bread in bulk, she says. Freezing bread is like pushing the pause button so it wont get moldy or stale.

Bargain hunters will appreciate the excellent value when buying these crackers at Costco (only $8.99 for a huge box with 2 bags inside), according to Stricklen. I love these crackers because they are made with nutrient dense ingredients, are lower in carbohydrates than many other crackers, and are great for people with gluten-sensitivity since they are gluten-free. You can dip them in nut butter, hummus or guacamole for a snack or add some healthy carbs with your lunch by dipping them in tuna salad, she says.

Everyone loves a deal, and everyone loves maple syrup, so this topped the list for many RDs. Its true that sugar is sugar, whether its maple syrup or cane sugar, but I find a little bit goes a long way with pure maple syrup (so I end up using less sweetener), explains Stricklen.

Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram.

Continued here:
16 best and healthiest things to buy at Costco, according to dietitians - NBC News

The past year revealed a continued increase in the number of people ordering out at home or in the office, rather than dining in a restaurant.

Independent Market Alliance, a network of independent market share leaders in broadline foodservice distribution with 16 brands, found staggering statistics in their research demonstrating that 86 percent of consumers are now using off premise services at least monthly and a third are using it more than they did a year ago. This trend has driven a dramatic increase in third-party delivery service options, further facilitating growth.

Furthermore, consumers now want to better understand the full lifecycle of single-use packaging from how it was made and impact on the environment. With 24 percent of consumers always or usually considering sustainability when purchasing, sustainability has truly become a competitive focus that cannot be ignored, but not willing to compromise on functionality.

Restaurants that have traditionally relied on a delivering an exceptional dine-in experience are now being faced with the challenge of creating that same customer experience through their packaging consumed offsite.

Diners expect to receive the same quality of food when they order delivery or take out as they would receive sitting down at a restaurant from temperature, crispiness to the utensils needed to consume. Quality and the menu item's ability to travel well is important to consumers in the consumers decision-making process as 90 percent at least sometimes think about how well that particular food will travel, according to a recent study by the Cleveland Research Company Foodservice Council.

To combat this, restaurants operators are looking to new delivery solutions such as switching to temperature-control packaging with proper ventilation and carrying packages that separates different foods to prevent sogginess and loss of texture. This is key to succeeding the age of third-party delivery services, as nearly 60 percent of consumers would see the restaurant at least partially at fault if the delivered food is of reduced quality or took too long to arrive, per the study.

There is still a gap, in many instances, between the customer demand and traditional restaurant operators adapting to advanced packaging either due to cost of packaging or lack of product knowledge. National chains have begun to bring in third-party organizations with the core competencies in off-premise product knowledge for guidance and solutions as to what the offsite dining experience could look like. IMA has become a resource to help provide more understanding between cuisine type and the right packaging.

While traditional sit-down restaurants and even their fast-casual counterparts haven't always had the at-home or offsite experience in mind, the rise of third-party delivery systems has led to additional considerations across all operators. In fact, the Cleveland Research Council's Online Food Consumer Survey (Gojak, et al., 2019) shows that 50% of U.S. consumers surveyed have used a restaurant delivery service at least once.

Customers who see that their food provider understands that safety is a priority have increased loyalty to establishment. As a result, the rise of tamper-free packaging has become a staple in food service within the past 18 months albeit providing the security through a label, a stapled bag or even more advanced with plastic seals

Tamper-free food packaging is taking on a higher profile as consumers fret about the possibility of delivery passing through hands of "touchy" third-party workers. Through simple innovations such as seals and button-top lids, tamper-free packaging goes a long way to give consumers peace of mind and demonstrate that operators are concerned about their well-being.

Bottom line, delivery demand is growing given structural tailwinds from shifting consumer demand for convenience and off-site consumption, and operators for both fast casual and traditionally dine-in restaurants must adapt.

Sustainability is a frequently used buzzword in the foodservice industry that many do not fully understand. While sustainable and biodegradable are often used interchangeably in the foodservice industry, the word "biodegradable" has been greenwashed and actually means the package will degrade sometime in the next 500 years not what most consumers assume as compostable meaning it will biodegrade between 90 and 120 days

IMA and other industry leaders typically define sustainability of products by items that can be broken down within 90 and 120 days and are made of substrates that can be easily recycled by the average consumer. Many are now looking for ways now to develop these products to be truly sustainable in a way that is cost efficient enough to appeal to operators and help stop this greenwashing

Because operators don't always see the added value of innovative packaging, the additional price tag that comes with also ensuring that packaging is sustainable prevents wider use of sustainable materials in today's take out landscape. For that reason, most operators are just beginning to truly explore the cross over between sustainability and customer experience.

In 2020, operators will still find the greatest success from targeting the customer experience, but as researchers invest in affordable solutions, sustainability in single-use packaging will continue to gain importance.

------

Stephanie Nicholson is the senior director of business development and national accounts for Independent Marketing Alliance, a network of independent market share leaders in foodservice distribution with 16 brands.

Continue reading here:
Houston restaurants need to get innovative when it comes to the growth of take-out customers - InnovationMap