Category Archives: Diet And Food

If you watched Parks & Recreation, you saw Rob Lowe portray the health food junkie, fitness-obsessed and highly energetic Chris Traeger. And though definitely exaggerated a bit, the character, which Lowe has frequently referred to as one of his favorites throughout the years, does share some similarities to the actor in real life. Aside front not appearing to age, Lowe is known for being fit and extremely active. Traegers secret is that he ran 10 miles a day. Lowes? The Atkins Diet.

For the past 20 years, Lowe has followed a low-carb lifestyle. Its a meal plan that he says has given him boundless energy, a trimmer physique, and has helped him to stay in the best shape of his life, the latter of which is important for his latest role. On 9-1-1: Lone Star (which premieres January 19), the actor will play Owen Strand, a New York City firefighter who relocates to Austin, Texas. Its a gig that has him hanging off buildings and engaging in the adrenaline-inducing stunts that he lives for.

Parade.com caught up with the star of the upcoming Fox drama to hear about what we can expect from his latest role, how he incorporates the Atkins principles into his everyday life, and why spending some time alone and getting outdoors is key to keeping him happy. Lowe also admits that he is human, after all, and does occasionally stray from his diet, often due to a food he affectionately refers to as his kryptonite.

Related: Rob Lowe Brims With Boundless EnthusiasmFor Big Waves, His 27-Year Marriage and New TV Projects

What attracted you to the role of playing a firefighter on 9-1-1: Lone Star?

Well, Im a huge Ryan Murphy fan and everything he does in television is just excellent. And he and I had been trying to find something to do together for almost 19 years, since Nip/Tuck. And finally we came up with this. They wrote it for me, designed it around me, and that doesnt get to happen all the time. And its a great character. The world is fantastic. Its adrenaline, its action, its some unexpected comedy. Thats a really rare mix. And the show is awesome.

Did you get to do any crazy training or stunts for this?

One of the things that appeals to me about a fire captain is the physicality required for the role. And whether its something as normal as just wearing the gear and the equipment and having 70 pounds on your back and climbing up ladders to being tethered in 10 stories about the ground, every day has got a new challenges, physical and mental. And I like that cause when I come home at night I really feel like Ive accomplished something. I did some training with the fire department with the heavy equipment and that was fantastic. I spent a lot of time in the firehouse and having meals with the various crews. But also unfortunately my neighborhood of Santa Barbara has suffered catastrophic wildfires and floods in the last few years. And Ive had personal real life experiences with a lot of first responders and become friends with them. So I really already knew a lot about what makes these guys and gals tick.

Related: Rob Lowe on Christmas Movies and Memories

Whats the most intense thing that youve done while filming this?

Oh gosh, theres been so much. The very first day, the very first shot we ever did on the show, we were 78 stories about Times Square in Manhattan my character originally comes from New York Cityand standing on the ledge of a building, like right on the ledge. Of course I had a harness on so I wouldnt fall off. But definitely the level of vertigo is pretty extraordinary.

Oh wow. They just chucked you right in. Day one time to hang off a building!

Yeah. Literally. Right to the good stuff.

Youve been following this Atkins low-carb lifestyle for more than 20 years. How do you feel on it?

The reason I do it is how it makes me feel. And what I noticed initially was I had so much more energy. And to do a show like 9-1-1: Lone Star without energy would be a nonstarter. I also found that ironically I felt less hungry. And it was a great addition to my training regimen. I didnt really use this lifestyle as a weight loss thing, but the added benefit is its fantastic for that. Im stopped every day by people who talk about how they were able to lose weight on it. So its got the added benefit. Its got the benefit of giving you energy if youre already in good shape and helping you lose weight if maybe youre not.

Have you at all deviated from the plan and if you do, do you notice a difference?

Its not a diet, its a lifestyle. So there are going to be days and meals and maybe weeks where Im not as disciplined as I would like to be because Im on it for the long haul. So, if I go to Italy and Im on vacation, guess what? Im having a lot of pasta. And you definitely noticed the difference. You do. If Im not eating in the Atkins area, I can feel the sluggishness that after a big meal, that sort of ooh a nap might be nice kind of feeling. And you just dont have that when youre following the program.

And you dont seem like a guy that typically needs to take naps.

No! I luckily dont (laughs). Im 20 years ahead of me for that yet.

Walk us through what your typical meals and snacks look like on this program.

For breakfast, Ill have eggs. I love my eggs. And I love my bacon. So eggs, bacon, and a salad is my favorite breakfast. And then for lunch I might do fish tacos and easy on the on the actual taco shell. I might do it with lettuce or something. And then dinner, might be chicken. I like chicken Parmesan, I like a little steak, again a big salad. I keep rotating all that stuff. Im kind of a creature of habit so maybe some kind of a fish dinner, but thats sort of it. And its yummy and really good for me. It doesnt feel like a diet and its something thats sustainable in the long-term.

What is your typical workout regimen like right now?

Well, the best kind of workout is one where I dont feel like Im working out. So skiing, surfing, hiking, tennis. And I could do that all day and it never feels like a workout. When I actually have to work out, I do some sort of circuit training or Im getting cardio and weights all on the same thing. So I will do chest, back, and legs with jump ropes in between each exercise or something like that. So youre getting a little bit of everything.

So it sounds like you kind of hate being cooped up inside the gym and youd rather be outdoors doing something adventurous

For sure. Because working out for me has never been about how it makes me look. Thats just an added benefit. Its about what it does to my head and my mood. If Im not active, if I go about four days without anything active, I frankly have a little bit of low-level depression. And being out in the sun and being active just makes me feel really good.

My new favorite thing is foiling. And its a basically a wing that is below the waterline in your surfboard or stand-up paddle board. And when you get going at a certain speed, the wing flies underwater and it raises your board up. So the only thing thats in the water is this little wing. Its amazing. And it allows you to surf when theres very little waves, when the conditions are crappy, and you fly with no resistance. Its the same concept where now all of the super racing yachts have a foil below them and the hull comes up out of a water at speeds. But its also kind of dangerous cause at the end of the day, its basically just a giant knife under the water. So if you fall, you do not want to come into contact with that knife at 40 miles an hour!

Do you do anything else to cater to your mental health?

I do. Its funny, when they say sometimes your flaws can also be your strongest points. Like I could be a little bit selfish. I know thats shocking coming from an actor. But that also enables me to be really good about my boundaries, about taking time for me and, then I do. Im around a lot of people doing what I do. We have a huge crew and Im always out and about and thats great but I need to be alone too. I need to be able to be quiet and think and dream and plan and scheme and listen to whats going on in my head. Thats where all of my books came from. And I can only do that when Im quiet. So I try to take time at the end of every day, sit by the fire and think and be quiet, leave myself with my thoughts. Its my form of meditation. And Im also really disciplined about having time to work out. I dont let anything get in to get in the way of that. Everybody, no matter how busy they are, should be able to figure out a way to have a half an hour to 45 minutes to devote to themselves. Truthfully. Obviously its easier for people who have the access and the time and the jobs that allow it, but half an hour is not a lot to ask if its for your own mental and physical well-being.

How do you work this time in when youre on the road or when youre on set for an extra long day?

Well 9-1-1: Lone Star is the first show where havent been able to do this, but on every other show I have: West Wing, The Grinder, Parks and Rec, Brothers & Sisters, Code Black, I never took a lunch break. What I would do is I would eat something 45 minutes before we would break for lunch and at lunch I would work out. And it was a great plan, really easy. And you kind of have to a hustle but lunch breaks are a great way to sneak in a workout. And even if its as simple as just walking around for people. If they dont want to go to the gym, cant go to the gym, cant throw on the outfit, dont wanna sweat, have nowhere to take a shower, just walk.

Related: 5 Ways You Can Improve Your Health Wherever You Live

Any other wellness tricks that you swear by?

Its very helpful that Ive been in recovery from drugs and alcohol, sober for almost 30 years. And that changed my life, continues to change my life. Its now baked into my DNA. So its just is a part of who I am. But for people who do drink and do get a little crazy on the weekends or something, thats always something to keep an eye on. And its one more thing you have to manage if youre doing it.

It sounds like youre great at sticking to this diet, the sobriety, making sure that you have that mental health time. Whats the secret to your self-discipline?

Its really interesting. Its very counterintuitive. The sobriety is predicated on admitting that you have no discipline, that you yourself are actually incapable of doing it yourself. Cause youve tried and youve tried and youve tried and it hasnt worked. So, youve got to look to a power greater than yourself to remove that from you. And then you get into a 12-step program and thats the only way it works. The only way. Now the workout stuff and eating stuff, that is about discipline for me. And Im lucky that I at least have it in that area (laughs).

What advice do you have for people that are looking to tiptoe into the Atkins way of eating?

My advice is to not think of it as the kind of thing you have to get perfectly right. Its better to get it a little bit right and make mistakes than not try at all. So just start. Keep it simple. Its the reason I do it. Its really the easiest healthy eating plan that I know of. It requires the least amount of thinking, the least amount of planning. Its just low carbs. Every knows what a carb is and the minute you start counting those and cutting those, youre on your way.

Is it basically three meals a day and a snack?

Theres what I love about it. There absolutely is snacking. And not to be over pitchy but the Atkins bars and shakes are so damn good that youre going to think theyre fake. Youre gonna say, Theres no way these are good. Right now, Im sitting in my car. Im looking in my glove box and there are five chocolate peanut butter bars in there and you when you get that 3:30/4:00 in the afternoon, I gotta eat something or Im gonna murder someone, they fit all of the profile of what youre trying to do and theyre yummy! And then again, eating well should not be like taking your medicine. It shouldnt be hard and it really isnt. You just got to know what youre doing.

I love that you said when you go to Italy, pasta happens. Are there other foods that you absolutely cant resist that take you down? Like ice cream?

Thats exactly it! Its ice cream. Bingo. I have an ongoing battle with ice cream. I dont know what that is about. I once had somebody get me a mental hint on it. They go picture it melted and then if you still want to eat it By the way, Ive tried it. It doesnt work. Ice cream is going to take me down all the time.

Is your family banned from bringing it into the house or do you at least make them hide it in the freezer?

Ive tried to get them to ban it and none of them will do it. They will not. It would be so easy to not have it in the house, but my boys love it. And my wife is like, When the boys are here, they need it. Just dont eat it. Im like, Look, my willpower only goes so far. Help me out here. But Ive had no luck. It is totally my kryptonite. The other thing about it, its my kryptonite when the sun goes down. Ive not been able to figure this out. During the daytime, I can walk by it every single time. The minute the sun goes down, all bets are off!

Check out these low-carb and keto ice cream recipes.

Read more:
Rob Lowe and Atkins: The 9-1-1 Lone Star Actor on the Diet That Gives Him Energy - Parade

Its that time of year again. Yes, it is New Years resolution time. Was making a will one of your unfulfilled resolutions from past years? Is it on your to-do list for 2020? The good news is that with a modest investment of time and effort, you will be able to check this off your list in just a couple of weeks and you wont even have to go to the gym to get it done!

Estate planning is personal to every family. Only you understand your familys priorities well enough to make the proper decisions. Legal and financial professionals are essential to understanding the best strategies, but the final decisions about what is right for your family can only be made by you.

No surprise, but estate planning ranks right near the top when it comes to the most frequently broken New Years resolutions. You might say it is somewhere between flossing every night and losing twenty pounds. Compared with many such resolutions, however, estate planning is an entirely unique challenge with consequences for failing to follow through.

So give this years resolution some legs!

Here are six basic topics to help organize your approach:

First, a health care directive or a health care power of attorney and living will allow you to appoint a person you trust be your health care agent and let them know in writing what your wishes are so that if you become disabled, he or she can speak with the doctors and make decisions to make sure that the treatment you receive is consistent with your wishes.

Second, a power of attorney allows you to appoint a person you trust to handle your financial matters in the event you become unable to do so.

Third, a will or trust allows you to specify what happens to your property when you die. Deciding which tools (wills or trusts) are right for your situation depends on your familys assets and goals.

Fourth, checking the titling of assets is important. The way that your assets are titled affects the way they can and will be transferred to others. Knowing whether they are owned individually, jointly or in common is critical in making planning decisions.

Fifth, retirement and long term care planning means making a realistic assessment of the resources available for your support and care as you age. How soon you plan to retire and the state of your health will factor into your planning. Pensions, retirement accounts, social security, veterans benefits, and Medicaid as well as long term care insurance can all play a part and should be considered in your planning.

Sixth, having a conversation with your parents to make sure that they have addressed these first five topics may be difficult, but is important for your familys financial and emotional well being. It is important to ensure that their wishes for care and medical treatment are known to family members so that siblings dont end up arguing about what mom would want in the hallway of the hospital. Also important is discovering what additional planning might need to be done to provide for aging parents long term care. If additional resources are going to be necessary, the sooner the rest of family knows and can plan to help out, the better.

For many of us, the task of putting together an estate plan is one of those to-dos that never seems to get done. Not planning has a funny way of becoming planning by default. This can lead to some painful results. There is no time like the present to plan for tomorrow. Start this year with a win by taking the necessary steps to help secure your familys future.

James M. Miskell received his law degree from the University of Georgia in 1993. His Asset Protection, Estate Planning and Elder Law practice has offices located in Lawrenceville and Johns Creek. He offers educational workshops and free consultations to assist clients as well as fellow professionals in creating individualized solutions. Visit his website: http://www.LetsTalkEstatePlanning.com.

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A 2020 New Year's Resolution That Doesn't Involve Working Out or Dieting - Gwinnett Citizen

Were two weeks into 2020, and if youve managed to maintain your New Years resolutions, I have great news: You can quit now.

As I was browsing the internet, in clear violation of my resolution to stop spending so much time browsing the internet, I came across a story that changed my life and broadened my understanding of the foolish and doomed-to-fail resolutions so many of us make each year.

A post on the University of Michigans medical bloganother thing I resolved to stop spending so much time oncarried the headline, A replacement for exercise? To which I responded, YES, PLEASE!

Michigan Medicine researchersfound that a type of protein called Sestrincan mimic many of exercises effects in flies and mice. Thats good news, because, frankly, it wouldnt hurt America to have a few more flies and mice with clearly defined abs. It just makes us look tougher as a nation.

To get the flies to work out, researchers took advantage of flies normal instinct to climb up and out of a test tube. (To show my solidarity with flies, Id like to note that if I was put in a test tube, it would also be my instinct to climb up and out.)

Some flies were bred to not produce Sestrin, and the researcherswho I will call fly personal trainersfound the Sestrin-free flies didnt become more fit with exercise. However, when the fly personal trainers juiced some flies up with maximum Sestrin levels they found those flies had abilities above and beyond the trained flies, even without exercise.

Even without exercise are my three favorite words. And thisUniversity of Michigan blog postis just the nugget of science news I needed to hear.

Like 114 percent of Americans, one of my New Years resolutions was to exercise more. And since I can now deceive myself into believing that exercise will soon come in convenient Sestrin-rich pill or gummy form, I can cancel the gym membership and declare, Resolution accomplished! (This will work for anyone who did not top their resolutions list with: Stop misinterpreting medical research to justify your laziness.)

After reading the parts of the blog post that said what I wanted to hear and ignoring the parts that made clear I wont be getting an exercise pill anytime soon, I sat back on the couch and pondered New Years resolutions, careful not to exert myself.

If I can swiftly drop a New Years resolu-

tion because of something I came across on the internet, I thought, napping mid-consideration so as not to get winded, shouldnt I provide others with a similar opportunity?

The answer, of course, was yes. So Im putting these resolution-debunking things on the internet so others can give them a cursory read, not give much thought to their validity and use them to resume whatever bad behavior they were trying to improve.

Does dieting actually help you

In a lengthy body of research that I call My Life, Ive found conclusively that dieting does not promote weight loss, in large part because food is delicious and not eating it seems stupid. In fact, my research has shown that dieting promotes sadness, which Im sure other research shows is unhealthy.

Is binge-watching a television show as good for you as reading?

Absolutely. I gave up reading five years ago and have binge-watched nearly every television series available on Netflix and Amazon Prime and I can tell you I am not have become one single bort dummer. In florkt, I would say that between reeding credits and Googling word thingies that talk about televisions shows, Ive grately expunged my vocabulation.

We are to be right now living in the Golten Age of television and the best think you can does for your mind is tune in. Books are for loosers. Why r u even reeding this? Get too a TV kwik.

Should I really spend less time

According to a 2019 Pew Research Center Report, nearly 70 percent of U.S. adults use Facebook. Do you think 70 percent of U.S. adults are dumb? Because if so, thats pretty elitist of you and might be why you dont have more Facebook friends. You should get on Facebook right now and apologize immediately so people dont think youre a jerk.

Also, Phil, Tara and Dolores have birthdays today. If you miss those youre going to look like even more of a jerk.

How can I be more mindful?

Are you reading this? If so, youre mindful. Congratulations.

Are you not reading this and instead watching TV? Thats good too, because if so, youre being mindful while watching TV and fulfilling your resolution to get smerter by knot reading.

Mindfulness is anything you want it to be. Do you like sitting in silence and contemplating the positives in your life? SUPER! Go for it.

And make sure you tell your friends on Facebook about it. And get yourself a nice bowl of ice cream. You deserve it.

Rex Huppke is a columnist for the Chicago Tribune.

Read more:
'Proof' that dieting is unhealthy and other ways to cancel your New Year's resolutions - Idaho Mountain Express and Guide

The ketogenic diet, as it is officially known, is a medical success story. In the early 1900s, physicians in France and the US were experimenting with fasting and low-calorie diets to help reduce the frequency of seizures in epilepsy patients. As the theory became more refined, they found that they could trick the body into thinking it was fasting by limiting the intake of carbohydrates and sugars and upping the intake of fat. The result was that epileptics experienced a reduction in seizures of up to 90 per cent. In 1923, American diabetes expert Dr Russell Wilder designed an eating regime called ketogenic therapy for treating epilepsy and other health issues.

While still used today in the treatment of epilepsy, cancer, Alzheimers, some autoimmune diseases and a number of other conditions, the keto diet, as its now more commonly known, has become a household name due to our thriving diet culture, which is always hungry for a new way to cheat the scales. For people watching their diet, a weight loss plan that says you must eat more cheese and cream sounds like a dream. But, is it?

Matt Marney is a personal trainer, Pilates instructor and fitness educator and, having taught hundreds of fitness and nutrition courses, he knows a thing or two about the body and how it burns fat. He says: Back in our hunter-gatherer days, we had periods of starvation where our bodies had to adapt to the lack of food by breaking down our protein and fat stores into fuel sources. This is called ketosis. To achieve this, you have to limit your intake of our regular fuel sources, carbohydrates and sugars.

But, low-carb diets have been around for a while and there are lots of them, including the Atkins diet and even the paleo diet Losing weight is about achieving a caloric deficit, whereby there is less energy going in than there is going out. Whichever diet you go on, you can do this. The keto diet is just one way to lose weight.

There are health benefits, however, he says. For the first time in the history of homo sapiens, we live in an obesogenic environment, meaning we have an abundance of food. We are surrounded by high-energy, high-carb, highly processed foods all day, every day. If people eat sugar and carbs throughout the day, their bodies can get used to always having glucose the quickest and easiest fuel source available and forget how to use protein and fats for fuel. Then they have lost metabolic flexibility.

When this happens, says Marney, people can start to feel dizzy and shaky if they havent eaten due to low blood sugar levels. These people are known as sugar-burners. They can benefit from going keto to help their body remember how to use other fuel sources. Additionally, cancer thrives on sugar. If I got cancer tomorrow, I would go straight on the keto diet.

The classic keto approach recommends a 4:1 ratio of fats to protein and carbs, meaning 90 per cent of your calories come from fat, 6 per cent from protein and 4 per cent from carbohydrates. In real food terms, this means you would be eating approximately 10 to 15 grams of carbohydrates each day (a slice of bread or a third of a cup of cooked rice), with one gram of protein per kilogram of body weight (if you weigh 60 kilograms, this might be a 250-gram steak) and the rest of your diet would be fat, according to the American Fitness Professionals Association.

David Wilkins, a recruitment consultant and business owner who lives in Dubai, is also a fitness enthusiast and a spinning instructor in his spare time. He says his default eating mode involves an abnormal amount of sugar and processed carbs and that the keto diet helps him reduce that. I have been on the keto diet before and have just gone back on it. I am currently at about 98kg last time on keto I got down to 92kg and 12 per cent body fat.

I use an app to track my eating to make sure I get the right balance of macronutrients. I have a slice of toast at breakfast and thats my carb intake done for the day. For lunch, I have salads with nuts and olive oil and cheeses But I do get sick of all the fat and I really miss chips. I cheat once a week and have a day where I eat whatever I want. You arent meant to do this as it kicks you out of ketosis. But I find that eating keto six days a week helps me stay away from bread and doughnuts. Also, I instantly have more energy and mental clarity when I eat keto.

The keto diet is undoubtedly popular. Online searches for ketogenic has seen the largest growth among most-searched dietary requirements in the UAE over the past three years, with a 1,028.21 per cent rise, according to digital marketing suite SEMrush. Offline, an increasing number of keto-friendly restaurants and delivery companies are also opening in the country. For example, Emiliya Ninova and her husband, Antoine Soliman, launched Keto by Foxxy in January 2019, offering keto-friendly cakes, cookies and other treats. This month, they launched their second company, The Keto Fix, which fills the junk food gap.

In the last six months of 2019, Keto by Foxxy had more than 30,000 new clients, which shows how popular it is, says Ninova. My husband and I went keto and both lost 17kg. But we both have a sweet tooth, so I started baking keto treats for us the business grew from there.

Similarly, Ketology, a keto food delivery concept in Abu Dhabi, which launched in May last year, has received such positive feedback in the capital that, this month, they also started work on their Dubai kitchen. Natalie Latouf, business development manager at Crave Restaurant Management, the umbrella company, says they were surprised by the success. We create delivery restaurant concepts and saw a gap in the market for something offering a fully keto menu of breakfasts, lunches, dinners and snacks. Its been really interesting for us, as Ketology has been very successful in comparison with some of the other concepts we have launched.

For Marney, the most important thing is doing it right. People get locked into a dogma. They like to be able to say that they are on the keto diet, but they often arent doing it properly. If you have cut out carbs and sugar, but you havent increased your fat enough, you arent keto, you are just low-carb.

I havent done keto myself, as I like carbs too much, but as a personal trainer, I would never tell a client to go on the diet. Personal trainers are not nutritionists or endocrinologists we shouldnt be giving that advice. Some people get flu-like symptoms on the keto diet and other side effects. Its a serious business for your body. Yes, you may lose weight, but thats because you have cut out an entire macronutrient. There are lots of ways to lose weight and we are all different physiologically, so if you want to try the keto diet, do so, but see a qualified dietitian first.

Updated: January 18, 2020 12:02 PM

Read the original post:
Keto diet: the good, the bad and everything you need to know - The National

From Dry January to Veganuary, January has long been considered the month of detox. After weeks of indulging throughout December, we attempt to re-assert self control (read: not eat cake for breakfast) and return to three meals a day, not seven. However, this is also the most difficult time to master healthy eating because our cravings are at an all-time high.

Tempted to reach for a pack of biscuits? Or that flaky, buttery croissant youve become so accustomed to on the commute to work? We hear you - the struggle is real.

Fortunately Dr Michelle Braud is here to give a helping hand. In her new book, The Food Effect Diet Vegan, the nutritionist reveals how you can banish cravings, avoid overeating and re-assert self-control - and its easier than it sounds.

These are different for each person. You might overeat socially, or perhaps only in private; you might do it during that mid-afternoon slump; or you might not be able to control late-night cravings even after youve had dinner. Whatever the case might be, the chances are that there is a specific time or situation when you are most likely to overeat. Once you identify which times are risky for you, its simple to develop strategies to manage these situations. Focus on implementing these strategies at thetimes you are most vulnerable. You might find that you need to have your mid-afternoon snack close to the time you are heading out to dinner so that you dont overeat when youre out at a restaurant, or have a cut-off time for stopping to eat in the evening if late-night snacking is your problem. Whatever your high-risk overeating time is, the key is to implement some management strategies for it then.

Many of us eat so much or so often (or both), that we cant even remember the last time we felt really, truly hungry. Im not suggesting that you should let yourself reach the point of feeling starving (in fact, it is a Food Effect rule that you do not do this), but if you cant recognise true hunger, its also difficult to gauge when you are actually full. For many of us, it might only be at the point at which we feel stuffed or uncomfortable. If this is the case, try paying closer attention to the point at which you start to feel full and satisfied.

Usually, its a mouthful or two before the actual full feeling, especially as it takes the stomach at least 1020 minutes to register true fullness, and even longer for the food you eat to reach the end of your intestine where more satiety hormones are released. Give it some time before deciding that you need seconds. Chew each mouthful slowly, and put your cutlery down between mouthfuls. This will help you to gauge how your body is feeling so that you wont eat like a machine on autopilot and, as I said earlier, eating slowly will also ensure that your brain actually registers when youve eaten enough food, before its too late.

Quite simply, if its not there, you wont eat it. If you keep a steady supply of tempting treats at home or at work, its quite natural that when youre feeling bored, tired, stressed or down, youll eat them. Keep away from the pile of sweets, crisps, biscuits or birthday cake that colleagues bring to work. Although, of course, its amazing that vegan food has become so much more widely available recently, it also means that many tempting treats(biscuits, cakes, doughnuts) are now vegan-friendly, so you need as much willpower and discipline as anyone else. If you tell yourself that those things are off-limits for you, you wont be caught in the overindulgence trap. Once you start with those foods, they just trigger cravings for more unhealthy, sugary or fatty foods, so its easier not to start eating them in the first place.

Although, ideally, none of us would ever overeat or overindulge from now on, thats highly unlikely and also unnecessary after all, whats life without some pizza or ice cream! One strategy for when you do overindulge is to compensate. By this I definitely dont mean starving yourself the next day or even skipping a meal, but, you might want to choose a salad or soup for a meal, rather than a vegan burger in a bun with sweet potato wedges or a large vegan pasta dish even though those things are allowed in the Lifestyle Phase once youre on to that, after the first four weeks. Learning to compensate healthily will help you to feel physically better when you have overeaten and help balance your overall intake so that the occasional indulgence doesnt hamper your weight-loss goals.

Here are a few simple strategies to banish those cravings and avoid unnecessary overeating or snacking.

1. Avoid your triggers. You crave what you eat, so change what youre eating to the right foods to weaken your cravings for the bad stuff.

2. If you dont want to eat it, dont keep it in the house.

3. Put leftovers away immediately.

4. Avoid buffet and all-you-can-eat restaurants, especially if you find this type of scenario tempting; this is just a sure-fire ticket to overeating unnecessarily.

5. Allow yourself to indulge within limits Practise portion control or a healthier indulgence in moderation (such as a few squares of good-quality dark chocolate, or a decadent vegan dessert made with healthy ingredients . . . yes, such things do exist).

6. Plan ahead If you know theres an upcoming situation where you are going to indulge, allocate calories and factor them into your eating plan that day (but dont go there hungry youll just set yourself up for disaster). My best advice would be: when you do go for a treat and allow yourself to indulge, make it pleasurable by choosing something you truly enjoy, and savour every bite.

7. Schedule snacking. If you find yourself constantly tempted to have that bag of crisps and eventually feel so hungry that you cant resist it, make sure that you never skip lunch or your mid-afternoon snack, and try to schedule it before the time you get ravenous. So if, say, by 4.30pm you feel ravenous every day, tell yourself that on any given day 3.30pm is your snack time. Buy a healthy snack ahead of time or have something with you (at work or in your bag) so that you dont get the urge to go out and buy that giant bag of crisps.

8. Focus on protein and fibre for a filling snack Theres nothing wrong with having a snack in between meals: in fact its encouraged. Our bodies typically need something to eat about every 34 hours. For the most satiating and energy-boosting snacks, choose options that contain both protein and fibre; for example, an apple with a tablespoon of peanut butter or a handful of almonds, or hummus with carrot sticks. Adding more fibre and protein to your snacks slows digestion and ensures better blood-sugar regulation, making you less likely to reach for unhealthy snacks and junk food.

9. Go nuts (in moderation). If, despite having eaten enough, you still have a strong urge to snack, drink two glasses of water and eat a 30g serving of nuts (around 12 walnuts, 18 cashew nuts, 20 almonds, 28 peanuts or 49 pistachio nuts), then reassess how you feel. Nuts are my all-time favourite snack, which I recommend to clients, as they fulfil the criteria of the tip above (they contain protein and fibre) in one neat package. Nuts are packed with an amazing profile of healthy fats, fibre, protein and micronutrients (vitamins and minerals), while satisfying hunger cravings. If youre out and about and suddenly feel ravenous between meals, bags of nuts are a staple in many food shops and make an extremely healthy choice. They are far better than crisps, sweets or sugar-laden chocolate. A single serving of nuts contains only about 130 calories, but beware of those jumbo-sized bags that can contain a whopping ten servings. One solution is to pack your own nuts as single servings in a small snack bag or sealable container. One serving of nuts is about 30g, but remember that the number of pieces varies by nut, as specified above. Pistachio nuts are a great choice because not only are they lower in calories than other nuts, but also cracking each one open takes time, allowing you to enjoy them for longer.

10. Sip something steamy. If youre craving something sweet, or if your stomach is rumbling mid-morning or afternoon and theres no healthy food in sight, try a hot almond milk or soya milk latte instead. Caffeine in moderation has health benefits (or you can go for decaffeinated), and youll be getting calcium, protein (if you use soya milk), vitamins and minerals from the milk (most plant-based milks used in coffee shops are fortified), while avoiding all the calories, sugar and unhealthy fats found in vegan sweets, biscuits and processed snacks. Herbal teas are another great option for any time of the day there are many delicious sweet flavours on the market that are perfect for a mid-morning or mid-afternoon pick-me-up, as well as in the late evening when the munchies strike.

11. Stay well hydrated. Youve heard this one before but it deserves reiteration. Drink, drink, drink. And by this I mean water. Often when we think were hungry, were actually just thirsty, so make sure you drink plenty of water throughout the day, as well as 12 glasses before every meal or snack you have. Symptoms of dehydration can mimic the feelings of hunger, so before you reach for a 250-calorie vegan chocolate or granola bar, drink a bottle of zero-calorie water. Water aids weight loss by helping your kidneys to flush out excess toxins and chemicals, which might be slowing down your metabolism. If you have difficulty drinking enough plain water which should be around 2 litres a day herbal teas, green tea and lemon in hot water are all just as good.

12. If youre eating due to tiredness, take a power nap instead.

13. Brush your teeth and gargle with mouthwash if youre inclined to eat unnecessarily, especially late at night. Youll be less likely to go and eat more food with clean teeth and the taste of mint on your tongue.

14. Distract yourself and let stress go using other techniques. We all tend to snack when we are bored, so find other ways to stay busy. Keep occupied around the house, or even take up a new hobby. Taking your mind off food will help to reduce unnecessary mindless snacking. Read a book or file some papers to keep your hands and mind busy, or take a walk after dinner. Cravings usually last around ten minutes, so find a non-food-related activity to pass the time and take your mind off food. Bored? Call a friend, read a magazine or a good book, or do some tidying or organising. Angry? Try to do some exercise to get rid of the anger in a way that empowers rather than disempowers you. The burst of activity will also release endorphins (feel-good hormones) that make you feel happy and less stressed. If you can hold off from craving-induced eating for ten minutes, you might well overcome the urge altogether.

15. Dodge the comfort food trap. This is especially pertinent when winter comes around. Its tempting to curl up on the sofa and binge on stodgy carbs and sweet treats, but far from making you feel good, typical so-called comfort food can leave you feeling tired, lethargic and moody.

16. Get your soup on. When you crave comfort food, heat up a large bowl of soup made with lots of vegetables and beans. Its flavourful, hearty, high in satiating protein, fibre and nutrition, and low in fat and calories the perfect thing to keep you feeling full and satisfied.

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The Food Effect Diet Vegan: How To Banish Cravings And Avoid Overeating - Glamour UK

All eyes were on Adele when she posted a photo of her incredible weight loss back in October. Her dedication to a new fitness routine has contributed to her goal to stay healthy, but Adeles trainer attributes most of her weight loss to a strict diet. Does it involve green juice? Yes. Does it cut your coffee intake? Nope!

Shes working out, but I think 90 percent of it is diet, Camila Goodis, one of Adeles trainers who deems herself the Brazilian body wizard, said on the show Lorraine according to The U.S. Sun.

Its called the Sirtfood dieta diet designed to activate sirtuins, which are proteins that have been shown to regulate metabolism, inflammation, and lifespan. The two-phase diet lasts a total of three weeks, then its all a matter of packing as many sirtfoods as you can into your meals.

The first phase lasts three days and restricts calorie intake to 1,000 by consuming three green juices and one sirtfood-rich meal a day. The calorie intake is upped to 1,500 for the next four days. Those days involve consuming two green juices and two meals a day. In phase two, you eat three meals made of sirtfoods and one green juice for two weeks.

OK, but what are sirtfoods? Kale, blueberries, walnuts, onions, and strawberries are a few. Other top contenders include red wine, dark chocolate (85 percent cocoa), and coffee. TBH, sounds like my kind of diet. It's something to try!

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Adele's Trainer Revealed The Diet Behind Her Weight Loss - Delish

If you're one of the 95 million US adults with a total cholesterol level higher than 200 mg/dL, you might be wondering what measures you can take to lower your cholesterol.

Medication isn't right for everybody, and making changes to your lifestyle, such as eating a heart-healthy diet and getting regular exercise, may be more important for you. Here's what you need to know.

According to Steven Reisman, MD, a cardiologist and director of the New York Cardiac Diagnostic Center, the best way to lower cholesterol is with lifestyle modification through diet and exercise.

Reducing saturated and trans fats, while introducing soluble fiber and healthier fats, is key to adopting a heart-healthy diet. As far as exercise, aim for at least 30 minutes of aerobic activity five times each week walking, biking, jogging, or exercise classes should work.

If you're a smoker, giving up the habit can also get your numbers under control. That's because smoking lowers HDL, which is considered good cholesterol. You'll want higher levels of HDL to remove LDL from the arteries, which is considered bad cholesterol.

To lower LDL cholesterol, Reisman says to reduce your consumption of saturated fats, such as red meat and full-fat dairy products. You'll also want to minimize trans fat and partially hydrogenated oil in your diet, especially fried foods.

The next step is to eat foods that are considered heart-healthy. "Foods with monounsaturated fats are beneficial because they can decrease bad cholesterol (LDL) and increase good cholesterol (HDL)," says Reisman. Foods with monounsaturated fats include:

Including polyunsaturated fats may also reduce the risk of heart disease and help lower your LDL cholesterol, says Reisman. Look for foods that contain an important type of polyunsaturated fat omega-3 fatty acids. These include:

Finally, Reisman says soluble fiber can also reduce LDL cholesterol. Some of the best foods to eat for added soluble fiber are:

Sasan Massachi, MD, a primary care physician specializing in internal medicine, says that patients are typically advised to adopt a lifestyle modification program for three months, focusing on a healthier diet and regular exercise. This is followed up with cholesterol tests after three months to gauge results.

"If patients reduce their cholesterol adequately and are not in any danger of cardiovascular diseases, and they commit to maintaining a healthy diet and exercise regimen, we have them follow up in three to six months for additional cholesterol tests," he says.

Overall, how quickly you can reduce cholesterol will depend on your total cholesterol level, your family history, any pre-existing health conditions like diabetes, and the type of diet and exercise program.

If your levels are already closer to a healthy range, and you don't have any pre-existing conditions, it may take less time.

"For some patients who don't respond well to lifestyle changes, it is necessary to take medication," says Massachi. This may include those with a family history of high cholesterol and those who also have cardiovascular diseases or diabetes.

In these cases, Massachi says taking cholesterol medication can lower your cholesterol levels, and also help manage other pre-existing conditions. You should talk with your doctor if you think this might be the right option for you.

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How to lower cholesterol with the right diet and exercise regimens - INSIDER

The keto diet. You've probably heard of it by now.

It's the low-carb, high-fat diet that caught on and spread quickly, leading some to label it as a fad, while others praised its effectiveness.

The new year brings in anannual flood of personalhealth goals, and for those trying to lose weight, the keto diet might have come into consideration. Is it effective? More importantly, is ithealthy?

Before making any commitments to keto, it's important to understand what you're getting yourself into.In addition to whatthe health professionals below have to say about keto, it's important to consult your doctor before embarking on any high-fat diets.

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Though there are slightly different versions of the ketogenic diet, it's primarily based on a low intake of carbohydrates coupled with a high intake of fat and protein.

Generally, this means people on the diet get70% to 80% of their daily calories from fat, about 20%from protein and about 5%from carbs.

The decreased intake of carbs forces the body into the state of ketosis,in which fat becomes the main provider of fuel for the body.

Though similar, keto is not the same as the Paleo and Atkins diets, which also feature low-carb routines.

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The diet has been associated with effective weight loss, but it doesn't necessarily get the approval from doctors.

"I wouldn't recommend the keto diet to anybody," Jeffrey Mechanick, medical director at Mount Sinai Heart's Marie-Jose and Henry R. Kravis Center for ClinicalCardiovascular Health,told USA TODAY.

When it comes to dissecting popular diets such as keto, doctors stress the importanceof knowing the difference between weight loss and genuine overall health.

Reducing your intake of carbs, as the keto diet does, goes hand-in-hand with reducing intake of whole grains, fruits and some vegetables, which raises red flags for health professionals.

"That's where Iget a little concerned about the keto diet," Vasanti Malik, adjunct assistant professor of Nutrition at the Harvard T.H. Chan School of Public Health, told USA TODAY.

"You want to be mindful, because these foods whole grains, fruits and vegetables carry a number of beneficial nutrients vitamins, polyphenols, fiber that have been shown time and time again to be beneficial for cardiometabolic health."

Fitness shaming: It's keeping people from working out

As the keto diet essentially nixes the body's intake of carbs, the bodysearches for an alternative source of fuel. Before long, the body breaksdown fat,muscle and tissues to sustain itself, Mechanick said.

"In theory, the keto diet basically mimics starvation," Mechanick said."If you don't eat carbohydrates but you eat an excessive amount of fat and protein, you're still going to waste tissue. Tissue is still going to burn off."

Yes, you might experience weight loss on the keto diet,but that might not actually be good for you, considering what you giveup.

"I don't feel particularly comfortable telling people to reduce intake of things that we know offer benefits for health," Malik said.

Diet-driven peoplemight find this part hard to digest.

Doctors are moving away from what we traditionally think of as a "diet," one with specific restrictions or calorie goals. Instead, theypromotea healthier overall lifestyle.

"The vernacular is changing," Mechanick said. "We try not to even use the word 'diet.' We try to use the phrase 'eating pattern.'"

There's a "rebound" issue with many fad diets such as keto, Malik said. You go on the diet, lose weight, but what happens after that? Most people struggle to stick with it.

"Without a realistic lifestyle change, the individual is going to regain the weight," she said.

The answer might not be a traditional "diet" at all,but there are changes you can make to shed weight while leading a healthy and sustainable lifestyle.

The importance comes in the quality of the foods you eat, not necessarily the number of calories you consume, Malik said. She favors of eating patterns that don't abide by a restrictive calorie count, because they generally help people stick with the pattern longer.

Mechanick recommends minimizing your intake of two types of carbs sugars and starches while boosting another: fiber. High-fiber foods,including vegetables, low-glycemic index fruits, beans and nuts, are instrumental to a healthy eating pattern, he said.

"If you can get it up to seven to 10 servings a day, that's great," he said."You can't do that with the keto diet."

Malik urges people trying to lose weightto target foodssuch as whole grains, fruits, vegetables andnuts, while limiting saturated fat, added sugar and added sodium. Balance those practices with daily physical exercise, and you've established a solid base for weight loss and a healthy lifestyle.Althoughshe argues against daily calorie counting, Malik urges caution about portion sizes there's no use in overeating. Avoid appetizers andsnacks in front of screens, and limit meals to one plate of food, the American Heart Association advises.

Losing weight has its benefits, both in a physical and mental sense. But when striving to eat well and hit the treadmill, don't lose sight of what it means to be healthy.

"People have to be content,"Mechanick said."They have to be fulfilled. That's what being healthy and productiveis, and that's really the endpoint."

Follow USA TODAY's Jay Cannon on Twitter: @JayTCannon

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Keto diet isnt the answer for weight loss, experts say. Heres what is - USA TODAY

By the time you read this, it will all be over: the advice about what to do in January. Either youll still be sticking to your resolutions, food- and exercise-wise, or you will have already abandoned them unless, like me, you didnt make any, for which reason you will be currently neither glowing nor guilty. Regular readers will know that I like nothing more than to sit atop my spike; after the holidays, I could hardly wait to get back to work. But I also find the winter hard enough without depriving myself of things.

Still, it was worse than ever this year: the advice, I mean. We were assailed from all sides, Veganuary joining Dry January as the latest thing. Looking over, if not exactly reading, an article in one newspaper were all 3.3lb overweight, it said, and should drastically reduce our salt intake; we should also, in the interests of avoiding cancer, make sure our roast potatoes are golden yellow rather than brown I was beset by the same anxiety I sometimes experience in a supermarket: even when it comes to self-improvement, the multiplicity of choice is overwhelming.

Its my conviction that the only truly sustainable diet in terms of the environment, and of ones health is an enjoyable diet. But what, really, constitutes enjoyment these days? In Alan Bennetts latest diary in the London Review of Books there is an interesting bit 11 February, 2019, if you want to look it up where he ponders his childhood memories of food. As a boy who lived through the war, people expect him to recall doing without: the particular hunger that comes with missing things, or being told one cannot have them (rationing, remember, did not end until the summer of 1954, by which time he was 20). But seemingly, this is not so.

What I dont recall, he writes, is any longing for food (or for elaborate food) that coloured the everyday. On the contrary, what sticks in the mind is how tasty some very ordinary meals were: the first new potatoes, for instance, so delicious one would save them up till last when having ones dinner (ie lunch). Even the nowadays unfashionable and reviled Spam and corned beef, he reports, seemed good then; certainly, he liked both more than the stewing steak provided by his (very scrupulous) butcher father.

Shop as little as possible, eke things out. Think of less as more; turn one thing (chicken) into another (risotto)

Lots of people did feel badly off in the 1940s and 50s, of course. Think of Elizabeth David, reducing her sister to tears when she came home one day with tomatoes; in her wartime diary, Vere Hodgson writes of how refreshing it was even to see a bit of orange peel on a pavement. But you get the point. Choice works both ways; even as it expands your universe, it somehow shrinks it, too. I often crave hummus, or the sweet-sour sharpness of various combinations of chilli and lime and fish sauce: things I hardly knew as a child. But I never really long for, say, the shepherds pie on which I grew up until, that is, the moment when one appears before me, at which point I remember how delicious and comforting it is. How can so few un-exotic ingredients taste so good in this combination? Well, they just do.

One trick when it comes to restoring the pleasure principle in the kitchen is to have weeks when you shop as little as possible, and really eke things out. Use whats in your cupboard; try to think of less as more; turn one thing (chicken) into another (risotto, say). At new year I served mushroom soup to friends, and of all the things I made that night, it was the one they seemed to like most. I gussied it up with leftover cream and a dash of ancient brandy, and served it in teacups to make it look dainty. But in the end, its most important ingredients were a few tatty corner shop mushrooms, a clove of garlic and a stock cube.

What made it so good? Two things, I think. The first was that I cooked the mushrooms for ages, patience doing the work of a more elaborate recipe. The second had to do with yes novelty. Mushroom soup? The last time anyone had eaten such a plain and wholesome dish was 12 months before, when (apparently) I dished up exactly the same thing.

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The only diet you can stick with is one you can enjoy - The Guardian

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Picking which meal plan to follow should be the easy partthere are so many different options out there. If you love fish and yummy olive oil, opt for the Mediterranean diet. More of a morning nosher? Intermittent fasting may just be your thing.

Actually sticking to a new way of eating? Now thats where things get tricky. According to research conducted by Strava, a social network for athletes, people start to falter with their New Years resolutions by January 12. And per the US News and World Report, 80% of people will ultimately fail at what they set out to do.

But considering that a healthy diet affects everything from cardiovascular and skin health to the quality of your sleep, healthy eating is one resolution that you should work extra hard to keep. Luckily, there is plenty of behavioral science that can set you up for success and help you stick to your goal even after that initial surge of motivation flees. Here, some science-backed tips that can help.

Making decisions can be exhaustingeven Barack Obama agrees. In a 2012 interview, he explained why he wore the same suits over and over. Im trying to pare down decisions," he said. "I dont want to make decisions about what Im eating or wearing. Because I have too many other decisions to make. Interestingly, Steve Jobs to Mark Zuckerberg have made similar comments.

These powerful people are onto something. Psychologists say that our decision making skills begin to deteriorate after long periods of, well, decision making. Its actually called decision fatigue and if you think about it, you can probably find some examples in your own life. For example, after a long day at work it becomes harder to make the right dinner choice. Suddenly, rather than grilling the chicken breast you have in the fridge, you find yourself reaching for the pint of cookie dough ice cream to stave off your hunger. Oops.

If you want to give your willpower a bit of a boost, try taking away as many decisions around food as possible. Instead, embrace the art of meal prepping. For some, that may mean spending your Sunday whipping up healthy staples that will last you through the week. Or, it could mean investing in an Instant Pot so that after long days, you can override the temptation to order pizza and make a hot meal fast.

Instant Pot IP-DUO60 321 Electric Pressure Cooker, 6-QT

Instant Potamazon.com

Eating steamed broccoli and salmon for dinner every night may make decision making easy and keep your calories in check, but eventually youre going to grow weary of having the same freaking thing. And, as your boredom grows, suddenly that chocolate cake becomes harder and harder to resist.

What should you do to keep that boredom at bay? In a study published in Neuron, researchers found that any type of novelty activates the brains pleasure centers. Be sure to try out different healthy recipes rather than always relying on your old favorites. Even simple things like passing over the pamplemousse for a different La Croix flavor can help you keep your taste buds entertained.

Keeping a diary of what you eat helps keep you on track. In fact, the more you log your food, the more weight youll lose. The idea is that when you write down what you eat, youre more likely to take stock of not-so-great choices and change that behavior going forward. And, according to one study, taking photos of your meals may work even better.

Dr. Lydia Zepeda, the head researcher on the study, explains: We generally process pictures more fully than words. Therefore, I found people were much more likely to notice unhealthy foods or lack of healthy foods in their photos than in their written diaries. Since awareness is necessary to change behavior, the photos help increase awareness.

In a 2017 study, people were encouraged to use the Eat Right Now app to practice mindfulness for 10 minutes a day. Amazingly, participants who completed the 28-day study saw a 40% reduction in food related cravings.

So, what gives? Experts say focusing on what youre doing when youre doing it can help you make more conscious decisions. Say you eat dinner in front of the television. If youre so engrossed in whats going on, you may polish off everything on the plateregardless of how satiated you are. But if you keep the TV off and instead focus on your hunger level as you eat, youre more likely to put your fork done when youre full. Some days that may mean finishing everything, but others it may mean leaving some extra food (and calories!) on the plate.

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Here's Exactly How to Stick to Your New Diet, According to Experts and Research - Prevention.com