Category Archives: Diet And Food

The military diet is a low-calorie diet that claims to help followers lose up to 10 lbs in a week, so its no wonder its a popular diet to try at this time of year. When our motivation to change is high thanks to new year's resolutions, a "quick fix" diet is very appealing.You will need military-style discipline, and a way to properly count calories to make it work, but it is less fiddly in many ways than the, frankly ridiculous, paleo diet rather than trying to figure out what to eat that follows 'the rules', the military diet tells you very specifically what you should eat. It's also easier in that respect than the less eccentric keto diet.

So what is the military diet? It's a three-day diet during which you follow set meal plans for your three daily meals. On days one, two and three you consume 1,400, 1,200 and 1,100 calories respectively. There is no snacking allowed.

Days four to seven day are days off and you can eat normally, however if you really want to speed up your weight loss the military diet recommendation is stick to 1,500 calories. Some people just do the diet once to lose weight fast, whilst those with more to lose repeat the cycle until theyve reached their goal weight.

Despite the name, the military diet has no affiliation with any military organisations, and is sometimes simply called the three-day diet, or even the ice cream diet. Intrigued? We can confirm that you really do get to eat ice cream on this diet.

(Image credit: Pexels)

According to themilitarydiet.com, the diet is "a combination of low calorie, chemically compatible foods designed to work together and jump start your weight loss.

Unlike other diets such as the 5:2 or its close relative, 16:8where you need to restrict calories but can do that how you want, with the military diet there is a very specific meal plan.

The meals are very low in calories, and generally high in protein whilst being low in fat and carbs. That said, they're only proportionally high in protein (protein makes up a large chunk of some of the meals, but these meals are small) and then some of the other meals contain foods that are low in protein and high in carbs, which is not optimal for weight loss. Were looking at you, hot dogs and ice cream.

Naturally, restricting your calorie count over a three-day period will help you lose weight so long as you dont overeat on your off days. When the body doesnt consume enough calories, such as when fasting, it turns to its fat stores for energy, resulting in you burning more fat.

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This is the meal plan for day one of the military diet. It amounts to around 1,400 calories.

Breakfast

- Slice of toast with 2 tablespoons of peanut butter

- Half a grapefruit

- Mug of black coffee or tea (optional)

Lunch

- Slice of toast

- 150 gram serving of tuna

- Mug of black coffee or tea (optional)

Dinner

- 85 gram serving of any meat

- 150 gram serving green beans

- An apple

- Half a banana

- 150 gram serving of vanilla ice cream

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This is the meal plan for day two of the military diet. It amounts to around 1,200 calories.

Breakfast

- Slice of toast

- One hard-boiled egg

- Half a banana

- Mug of black coffee or tea (optional)

Lunch

- One hard-boiled egg

- 150 gram serving of cottage cheese

- 5 saltine crackers (UK equivalent could any salted cream crackers)

- Mug of black coffee or tea (optional)

Dinner

- Two hot dogs (meat only, no bun)

- 150 gram serving of carrots

- 150 gram serving of broccoli

- Half a banana

- 150 gram serving of vanilla ice cream

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This is the meal plan for day three of the military diet. It amounts to around 1,100 calories.

Breakfast

- 28 gram serving of cheddar cheese

- 5 saltine crackers (UK equivalent could any salted cream crackers)

- An apple

- Mug of black coffee or tea (optional)

Lunch

- Slice of toast

- One egg, cooked however

- Mug of black coffee or tea (optional)

Dinner

- 150 gram serving of tuna

- Half a banana

- 150 gram serving of vanilla ice cream

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The only times you should make swaps when following the military diet are if you have an allergy, or because of other dietary requirements. For example, you can swap hot dogs for tofu or Quorn sausages, as long as you adjust the quantity to match the calories in the hot dogs.

There is an approved list of food substitutions, which you can read here.

No studies have been conducted that support claims that the military diet helps weight loss anymore than simply restricting calories.The diet claims that the combinations of food that feature in it's meal plan are designed to increase metabolism and weight loss, but this is yet to be proven.

The meals are are not nutritionally balanced and some food is outright unhealthy, which means the diet doesn't help followers develop healthy habits and make healthy choices. The likelihood is that any weight lost will not stay off once regular eating patterns resume.

What's more, the 10 lb a week weight loss claim has been met with scepticism, as in reality only those morbidly obese could lose close to this much weight in one week. For most people, 1-2 lb is recommended as the safe amount of weight to lose in a week, and it's also important to note the role of water weight. Every gram of glycogen we store in our bodies has 3 grams of water stored with it, and so the tight restriction on carbohydrates required by the military diet means that some of the weight loss will be water weight. In short, cutting carbs means that glycogen is used up, and therefore so will the water.

Water weight loss is still weight loss of course, but without burning fat you wont start to see changes in how your body looks and feels, only a small difference in the number on the scales.

(Image credit: Pexels)

Generally, the military diet suits people looking to loose a lot of weight in a short space of time, for example to fit into a specific outfit for an event, rather than those looking for a long term change to the diet and lifestyle.

Users do report that it works, with weight loss within the first week and clothes fitting more loosely, but they also report hunger, tiredness and low energy levels, which is hardly surprising.

There's no denying that the military diet will help you lose weight quickly, but only those who have a significant amount of weight to lose will even come close to losing at the rate the diet purports.

In theory the military diet is a plausible way to kick start weight loss, but it's not sustainable. We also think the meal options on the 5:2 diet look much more appealing and flexible than the military diet, and with the 5:2 you only have to fast two days a week. This makes it easier and more interesting to follow, as well as a more sustainable method of long term weight loss and lifestyle change.

The weight loss youll experience with the military diet is purely down to calorie restriction, which you could achieve in a more healthy and frankly tasty way with 5:2 or 16:8 intermittent fasting diets.

Masochists or dieters in a hurry could perhaps use the military diet as a kind of 'weight-loss boot camp', before moving on to a more sustainable weight-loss diet, but for most people, we dont think its a great choice.

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The Military diet: how does it work and can it order you to lose weight? - T3

What is a fad diet? How do you define it? What are the characteristics? A fad diet is a weight loss plan or diet aide that promises dramatic results in a short period of time. Often developed by celebrities or medical professionals who call themselves weight loss gurus, these may result in short-term weight loss but typically do not result in long-term weight loss. Fad means short-lived (followed by the word fade) and may be dangerous to your health.

Topping the list of most popular fad diets include: low carb, high protein diet, high fat diet (Keto), low fat and very low fat diets, unlimited quantities of certain foods diet, raw foods diet, and the gluten-free diet.

Why dont they last? Many fad diets do work for a short time. By eliminating food groups, we are paying more attention to food. Much of the weight loss, however, is from water weight and lean tissue, not fat. Most folks are unable to keep up with the demands of the diet, and consequently, tend to regain the weight that they initially lost. Dieting can be draining physically, emotionally, and financially.

How to recognize fad diets? News flash: if it sounds too good to be true, it probably is! Many make rapid weight loss claims (10 pound loss per week), allow for unlimited quantities of certain foods (i.e., cabbage soup diet), recommend specific food combinations and rigid menus, and are promoted as a cure-all and use testimonials (i.e., celebrities, before and after photos, etc.).

Fad diets are so popular because: 1) People are interested in rapid weight loss; 2) Many of them do work for a short amount of time; and 3) By eliminating whole food groups, we end up consuming fewer calories.

What are problems with fad diets? 1) Diets are very limited, not meeting bodys basic needs lacking essential nutrients (such as vitamins A, E, D, B, calcium, iron, potassium, magnesium, and fiber). 2) Dieting messes up our hunger signals, making it difficult to recognize our bodies internal cues. This may lead to preoccupation with food, increased cravings, or inability to focus. Other problems include: fad diets are not palatable (i.e., low fat diet), inflexible, not allowing for deviation from the plan. Lets face it, how much bacon can we really eat? Some may be dangerous to our health, for example, the raw foods diet encourages intake of raw meat and seafood, increasing our risk for foodborne illness. Also, consider that a high protein diet may raise blood uric acid levels, which can adversely affect bone tissue, depleting the body of calcium via urine. Diets are expensive, averaging $33 billion per year, for example, the HCG diet will cost you $800/month. Much of the initial weight loss comes from water weight (and lean body mass), not fat loss. Also, diets tend to slow metabolism! (via consuming fewer calories overall).

How should you diet? Diets form the basis of our everyday food choices. We need less emphasis on diet, more on lifestyle habits. Rather than focusing on losing weight, focus on being healthy to improve overall feeling of wellness. Some of the best approaches include the USDAs My Plate emphasizes balance and variety! Also DASH diet (supported by the National Heart, Lung, and Blood Institute) has been shown to improve blood pressure, rich in magnesium, potassium, calcium, and fiber and low in sodium and fat, cholesterol and sugar. A healthy weight loss translates into a loss of lb to 1 lb per week. The optimal diet for weight loss will maximize loss of body fat while minimizing loss of lean body mass; it will also promote satiety (feeling of fullness), reduce our risk of chronic disease, and be convenient, palatable, and inexpensive.

What foods should we focus on? Increase intake of fruits, vegetables (high in antioxidants!), and whole grains, low-fat dairy products; decrease intake of prepackaged processed foods, sodium, fats and added sugars. Boost intake of heart-healthy fats including nuts, avocado, olive & canola oil, and fatty fish. Also, water is essential for weight loss for abating hunger and boosting metabolism (note: exercise is still the #1 way to increase metabolism).

How do I lose weight?

Dont take diet pills, including over-the-counter pills. These are expensive and will not produce long-term weight loss.

Focus on making healthy lifestyle changes. Eating a variety of foods to ensure that you get all your daily nutrients. Examples: eating breakfast, not skipping meals, drinking less soda or juice (more water!), watching portion sizes, reading food labels, increasing physical activity, and incorporating nutritious foods into your diet with less fat, sugar, and alcohol.

Recognize that it takes hard work. A pound of fat = 3,500 calories. Create a daily calorie deficit coupled with moving more to create 500 kcal deficit per day. Calories do count.

Be mindful. Focus on small changes. Drink one less soda per day, switch from whole milk to 2% milk, and consider mixing cereals and pasta, rice, incorporating more whole grains with less refined sugars.

Focus on more than just the number on the scale. How is your clothing fitting? Success is measured by multiple non-scale victories that are important to recognize and acknowledge.

Resources for Consumers:

UW Health website (www.uwhealth.org) Schedule an appt with a UW Health Dietitian

Choosemyplate.gov

Consider healthy diets such as Mediterranean/DASH diet and Weight Watchers

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What you need to know about fad diets - The Cambridge News

UNIVERSITY PARK, Pa., Jan. 16, 2020 /PRNewswire/ --Walnuts may not just be a tasty snack, they may also promote good-for-your-gut bacteria. New research suggests that these "good" bacteria could be contributing to the heart-health benefits of walnuts.

In a randomized, controlled trial, researchers found that eating walnuts daily as part of a healthy diet was associated with increases in certain bacteria that can help promote health. Additionally, those changes in gut bacteria were associated with improvements in some risk factors for heart disease.

Kristina Petersen, assistant research professor at Penn State, said the study recently published in The Journal of Nutrition suggests walnuts may be a heart- and gut-healthy snack.

"Replacing your usual snack especially if it's an unhealthy snack with walnuts is a small change you can make to improve your diet," Petersen said. "Substantial evidence shows that small improvements in diet greatly benefit health. Eating two to three ounces of walnuts a day as part of a healthy diet could be a good way to improve gut health and reduce the risk of heart disease."

Previous research has shown that walnuts, when combined with a diet low in saturated fats, may have heart-healthy benefits. For example, previous work demonstrated that eating whole walnuts daily lowers cholesterol levels and blood pressure.

According to the researchers, other research has found that changes to the bacteria in the gastrointestinal tract also known as the gut microbiome may help explain the cardiovascular benefits of walnuts.

"There's a lot of work being done on gut health and how it affects overall health," said Penny Kris-Etherton, distinguished professor of nutrition at Penn State. "So, in addition to looking at factors like lipids and lipoproteins, we wanted to look at gut health. We also wanted to see if changes in gut health with walnut consumption were related to improvements in risk factors for heart disease."

For the study, the researchers recruited 42 participants with overweight or obesity who were between the ages of 30 and 65. Before the study began, participants were placed on an average American diet for two weeks.

After this "run-in" diet, the participants were randomly assigned to one of three study diets, all of which included less saturated fat than the run-in diet. The diets included one that incorporated whole walnuts, one that included the same amount of alpha-linolenic acid (ALA) and polyunsaturated fatty acids without walnuts, and one that partially substituted oleic acid (another fatty acid) for the same amount of ALA found in walnuts, without any walnuts.

In all three diets, walnuts or vegetable oils replaced saturated fat, and all participants followed each diet for six weeks with a break between diet periods.

To analyze the bacteria in the gastrointestinal tract, the researchers collected fecal samples 72 hours before the participants finished the run-in diet and each of the three study diet periods.

"The walnut diet enriched a number of gut bacteria that have been associated with health benefits in the past," Petersen said. "One of those is Roseburia, which has been associated with protection of the gut lining. We also saw enrichment in Eubacteria eligens and Butyricicoccus."

The researchers also found that after the walnut diet, there were significant associations between changes in gut bacteria and risk factors for heart disease. Eubacterium eligens was inversely associated with changes in several different measures of blood pressure, suggesting that greater numbers of Eubacterium eligens was associated with greater reductions in those risk factors.

Additionally, greater numbers of Lachnospiraceae were associated with greater reductions in blood pressure, total cholesterol, and non-HDL cholesterol. There were no significant correlations between enriched bacteria and heart-disease risk factors after the other two diets.

Regina Lamendella, associate professor of biology at Juniata College, said the findings are an example of how people can feed the gut microbiome in a positive way.

"Foods like whole walnuts provide a diverse array of substrates like fatty acids, fiber and bioactive compounds for our gut microbiomes to feed on," Lamendella said. "In turn, this can help generate beneficial metabolites and other products for our bodies."

Kris-Etherton added that future research can continue to investigate how walnuts affect the microbiome and other elements of health.

"The findings add to what we know about the health benefits of walnuts, this time moving toward their effects on gut health," Kris-Etherton said. "The study gives us clues that nuts may change gut health, and now we're interested in expanding that and looking into how it may affect blood sugar levels."

For more information about the researchers' ongoing research, visit the Cardiometabolic Nutrition Research Lab website.

Alyssa M. Tindall, Children's Hospital of Philadelphia Research Institute, and Christopher J. McLimans, Juniata College, also participated in this work.

The California Walnut Commission helped support this research, as well as the Penn State Clinical and Translational Science Institute through the National Center for Advancing Translational Sciences' Clinical and Translational Science Award program.

ReferenceTindall AM, McLimans CJ, Petersen KS, et al. Walnuts and Vegetable Oils Containing Oleic Acid Differentially Affect the Gut Microbiota and Associations with Cardiovascular Risk Factors: Follow-up of a Randomized, Controlled, Feeding Trial in Adults at Risk for Cardiovascular Disease. J Nutr. 2019 Dec 18. pii: nxz289. doi: 10.1093/jn/nxz289. [Epub ahead of print]

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Walnuts may be good for the gut and help promote heart health - Daily American Online

Being a person who has struggled with weight issues most of my life, and having grown up in a family that faced the same struggle, I am a de facto expert on dieting.

As kids in the 1970s, my brothers and I already had a bifurcated view of eating. But then, the 1970s was that kind of decade.

Going to my one grandma's house was a case in point. She was a marvelous cook, and as the daughter of a Dutch immigrant, she cooked hearty meals and cooked them well.

It was a diet heavy on meats and vegetables, with some form of potato at every dinner. Lunch was one of my favorite meals because it often included a meat sandwich. One of my favorites was made from these amazing Dutch meatballs that included three types of ground meat. When the meatballs were cold, she would slice them and make sandwiches on white bread with butter and ketchup.

An almost-as-yummy variant was leftover roast beef from Sunday dinner sliced on white bread also with plenty of butter and ketchup. But there was also liverwurst on white bread with butter and mustard. Or cold pork chop sandwiches on white bread with -- believe it or not -- just butter. You get the picture.

At the same time all this cooking was going on, she was also always on a diet. So I started young eating a hearty meal accompanied by a diet soda. In those days, there was not the variety we have today, so we usually drank Tab but switched to Diet 7-Up when it became popular. For breakfast, my grandma often drank Carnation Slender and attributed diet success to that early meal replacement.

But I'm pretty sure it was the diet pills she was also taking at the time. Nevertheless, I grew up loving Slender as much as the meat sandwich.

Our other grandparents lived on a remote farm and ate a very strict diet that included almost no processed foods. This grandma never had white bread, and the only meat we ate was what they had butchered. They drank no caffeine and ate virtually no processed foods of any type. She was also an excellent cook, and I especially loved her cooked greens.

There was no Carnation Slender for breakfast there. My grandfather cooked whole grain cereal every single morning, and we sweetened it with blackstrap molasses and lecithin powder. Sometimes we would have a farm fresh egg, but they were always boiled.

With all this eating going on, we kids were a bit chunky, but we always lived in warm climates and my mom made us play outside rather than watch TV, so I didn't develop a real weight problem till my early teens.

That's when my love-hate relationship with diets began. Overeater's Anonymous was one of the first, but there was a succession of other plans -- Weight Watchers, the Grapefruit Diet, the Cambridge Diet, Scarsdale, Atkins, Diet Center, South Beach -- the list goes on.

My life of dieting has led me to a keen interest in nutrition. So working at the Madison County Public Library gives me daily access to a wide range of books and materials on the subject.

As I was boxing books for the upcoming Friends of the Library book sale, I chanced upon a real gem that has captivated my interest. It's a well-used paperback copy of a 1968 diet book -- Zen Macrobiotic Cooking, by Michel Abehsera. It is subtitled "The Ancient Art of Selecting and Preparing Food for Longevity and Rejuvenation."

I'm certain the Friends Book Sale scheduled for Feb. 1-2 at the MCPL Berea location will have lots of offerings to feed your own interest in diet and nutrition. On Saturday, the sale runs 9 a.m.-6 p.m. with bargain basement prices. Sunday 1-5 p.m. is the ever popular Bag Sale.

The Madison County Public Library supports your diet, cooking, nutrition, and health interests in a variety of ways. You can check out a wide range of books and magazines on the subject. Or maybe you want to sample a new exercise program. We offer Yoga, Zumba, and PiYo throughout the month.

We just ordered our seeds for the 2020 seed library, but if you want to start prepping your beds for a spring planting, you can also check out garden tools with your library card (and don't forget the books on gardening).

Regardless of where you are on your diet and nutrition journey, a trip to MCPL is a great stop along the way. I hope you will stop by soon and check us out. I'll see you at the library!

Ruthie Maslin is the director of the Madison County Public Library.

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Having a keen interest in nutrition | Community - Richmond Register

JANUARY usually happens like clockwork: a slew of new self-help books, articles and slimming blogs encourage you to be your best self, often by adopting a radical new diet that promises to blitz those spare inches around your waist for good.

The problem is, many crash diets encourage periods of miserable fasting and cutting out sometimes entire good groups overnight, and demonise food to the point where youre whole relationship with eating can be under threat.

According to fitness guru Joe Wicks who has successfully helped thousands of people to lose weight staying on these restrictive diets for a long period of time is often unrealistic and unhealthy. Even if you do lose weight initially, its not unusual to gain it again (plus even more, in some cases) before the spring comes around.

Thankfully, attitudes around diet culture are changing. A new survey commissioned by recipe box company Gousto (gousto.co.uk) has found two-thirds (68%) of UK adults believe the one-size-fits-all model just doesnt work.

So, how can you shed those excess pounds in a safe and effective way? We asked Wicks to give us some quick tips...

Its the time of year now where everyone wants to make changes to their life, whether thats with exercise or food, but the last thing you want to do especially if youre someone who really loves food is to go on a low-calorie diet, says Wicks, aged 33.

Sure, it will work in the short-term and youll probably lose weight on the scales, but emotionally its going to absolutely ruin you. Youre going to be so exhausted, you wont enjoy it and its not going to be a sustainable approach.

Try to think about a long-term vision, as opposed to a quick crash diet. Incorporate it with exercise and cooking with fresh ingredients at home; youre much more likely to succeed throughout the year.

Because theyre awful, arent they? Dieting is normally all about how little you can eat and how much exercise you can do. When you combine those two things, it effects your sleep, your mood and your energy levels.

If I could give you one tip, its to focus on getting yourself moving instead. I always tell people to start with 15-20 minutes a day of exercise at home; this will get your energy levels up and your self-esteem boosted.

Exercising is going to have a massive effect on your food choices and your ability to go into the kitchen and cook yourself something healthy.

Trying to do everything all at once is a bit much, he adds.

Focus on fitness first, and the rest will hopefully follow.

Have a look at your portion control. Im not saying to count calories, but to keep your plate to a healthy size. The good thing about exercise is that it elevates your mental health and your mood so much that you dont want to go and put junk food in your body afterwards.

Meal prepping is one of the best things you can do too. If you leave the house without food, youre going to grab options on-the-go, which will likely be unhealthy convenience food.

Thats fine to do once or twice a week, but if youre doing it a lot, youre never going to truly know exactly how much youre consuming. The simple act of making some overnight oats for breakfast, or a salad for lunch can make a huge difference over time when it comes to staying lean.

I really think its great to have chopped tomatoes, coconut milk, curry powder, spices and tins of lentils, pulses, grains and beans in your cupboard. With these key ingredients, you can make really amazing veggie curries, or you could throw some chicken in there for some extra protein. Rice is also a great staple for making quick stir-fries after work.

Theres no magic fat-loss food; its all about getting a good balance of everything and getting lots of fruits and veg in your diet.

Its good to be a bit intuitive with it ask yourself what foods make you feel energised and healthy? Dont think you have to jump onto a certain diet because everyone else is doing it.

Yes. I eat a lot of veggie meals... During the process of researching and writing my veggie cookbook, Veggie Lean in 15 ( Pan Macmillan), I realised that you can get really amazing food as a vegetarian.

Im still not fully committed to going hardcore vegan though.

Many people feel like they dont have time to cook healthily, do you think thats untrue?

I really think you have to remove that time barrier from your mind.

We know full well that we can smash a Netflix series in a couple of days or watch our soaps, so we can all find half an hour to exercise or cook well if we prioritise it.

It doesnt need to be hours in the kitchen either.

My whole philosophy with my Lean in 15 series is that you can make a really healthy and nutritious meal in just 15 minutes, and have some leftover for lunch the next day.

Its that kind of mentality of prepping in advanced and being organised that works in the long-run.

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Joe Wicks: Don't try restrictive dieting this January - Echo Live

If youre among the unlucky 11 percent of people currently living with the symptoms of irritable bowel syndrome, youve probably wondered if your diet plays a role in when you feel good and when you dont. (And even if you dont think you have IBS, theres a chance you do it's estimated that only 30 percent of people with the condition actually see their doctors.)

Luckily, theres a simple way to go about testing yourself for different food sensitivities, and it doesnt necessarily require setting foot in a doctors office. (Though, as with any medical advice you read on the internet: Please talk to your doctor before doing anything dramatic.)

Its called an elimination diet, and the premise is simple: Eliminate all but the most benign foods from your diet. That means cutting out all the things that make different people sick, from the most famous culprits dairy and gluten to more surprising contenders like onions and mushrooms.

If, after a while, youre feeling better, then it was probably something in your diet that was giving you trouble. Then, to figure out which, you add foods back in, one group at a time, to see what happens. (And if you didnt feel better, well, then at least you know you tried.)

Heres a quick run-down of why this works its not just trial and error. (Though, admittedly, its a little bit of that, too.)

Youre probably already aware that some people are lactose intolerant, that beans give you gas and that too much fruit can cause diarrhea. But it wasnt until more recently that scientists began to figure out what these foods have in common when it comes to how they upset peoples stomachs.

It turns out these foods and lots of others that give people tummy trouble all have a really pesky carbohydrate in them. These carbs are small molecules, and theyre rapidly fermentable meaning the bacteria in your gut turn them into CO2. What's important to know is they're carbs that are hard to digest.

There are four main types of carbohydrates that fit this bill: fermentable oligosaccharides, disaccharides, monosaccharides and polyols. They're often called FODMAPs for short.

Now, its not that FODMAPs directly cause symptoms in some people and not others, like a true allergy or intolerance. FODMAPs are hard to digest for everyone. But how a body reacts to them varies from person to person. For instance, different people will have different gut microbes that might ferment different foods in different amounts. And when people experience luminal distension medical-speak for your intestines are getting pushed on from the inside out from gas or other blockages, some will simply feel the pain from it more than others, thanks to differences in their nervous systems.

Some of the worst FODMAP perpetrators in a North American diet are oligosaccharides (the O) called fructans. Theyre commonly found in foods like onions, garlic, artichokes and wheat. Other high-FODMAP foods include fruits like apples and pears (polyols), veggies like broccoli and peas (oligosaccharides) and dairy products like milk and yogurt (disaccharides).

You don't necessarily need to learn that mangoes are high in fructose (a monosaccharide), beans are high in galactans (an oligosaccharide), and ice cream is high in lactose (a disaccharide). There's an easier step-by-step way to figure out which foods in which groups are going to affect your digestive system the aforementioned elimination diet.

The first step is the elimination phase sometimes called the substitution phase. Cut all the foods that are high in FODMAPs out of your diet, and swap them out for low-FODMAP alternatives. There are a ton of these lists online that can point you in the right direction. Instead of a banana, have some cantaloupe. Have sorbet instead of ice cream. Green beans, not kidney beans. Its a lot to keep straight and requires some serious meal planning and attention to ingredients, but its certainly doable.

Keep this up for two to six weeks until your symptoms noticeably improve. But dont keep it up forever, even if you feel better. Its probably not all the FODMAPs that are giving you grief, and a balanced diet is really important for good nutrition. You need to know if you can eat apples and broccoli, you know?

So next youll want to introduce one FODMAP group back into your diet at a time. For instance, since milk, yogurt, ice cream and ricotta all have lactose as their disaccharide, you can bring those back in all at once. And dont be timid: You want to be really confident in your this is fine or this food makes me sick decision!

If your symptoms return, that FODMAP is O-U-T. Wait a few days for your system to recalibrate before trying a new group. And if the FODMAP didn't give you any trouble? Congratulations! But, still, wait a few days before trying the next one, just in case.

If youre an expert googler, you should have no trouble finding out which foods fit into which FODMAP category. But you can also ask your doctor for a recommendation for a dietitian who can help guide you through this process.

In the end, hopefully youll have found just one or two FODMAP groups that you can avoid without too much trouble.

If you want to get really precise, you might revisit the foods in your trigger group in different quantities, to see how much you can tolerate before your symptoms show up. For instance, you might identify onion as a trigger but maybe you can tolerate it enough that you can still dip your fries in ketchup (which always has onion powder in it), you just can't get a slice of raw onion on your cheeseburger. Or maybe you can stomach enough garlic to eat pepperoni on a pizza but if you eat the leftovers three days in a row, you'll start to feel sick.

The goal is to test everything in increments, so you can confidently learn where your limits are. With that knowledge in hand, you might find yourself with bowels that aren't so ... irritable.

Continued here:
Is Something in Your Diet Screwing With Your Stomach? Here's How an Elimination Diet Could Help - Discover Magazine

JANUARY usually happens like clockwork: a slew of new self-help books, articles and slimming blogs encourage you to 'be your best self', often by adopting a radical new diet that promises to blitz those spare inches around your waist for good.

The problem is, many crash diets encourage periods of miserable fasting and cutting out sometimes entire good groups overnight, and demonise food to the point where you're whole relationship with eating can be under threat.

According to fitness guru Joe Wicks who has successfully helped thousands of people to lose weight staying on these restrictive diets for a long period of time is often unrealistic and unhealthy. Even if you do lose weight initially, it's not unusual to gain it again (plus even more, in some cases) before the spring comes around.

Thankfully, attitudes around diet culture are changing. A new survey commissioned by recipe box company Gousto (gousto.co.uk) has found two-thirds (68 per cent) of UK adults believe the one-size-fits-all model just doesn't work.

So, how can you shed those excess pounds in a safe and effective way? We asked Wicks to give us some quick tips...

Why should people avoid restrictive diets in January?

"It's the time of year now where everyone wants to make changes to their life, whether that's with exercise or food, but the last thing you want to do especially if you're someone who really loves food is to go on a low-calorie diet," says Wicks (33).

"Sure, it will work in the short-term and you'll probably lose weight on the scales, but emotionally it's going to absolutely ruin you. You're going to be so exhausted, you won't enjoy it and it's not going to be a sustainable approach.

"Try to think about a long-term vision, as opposed to a quick crash diet. Incorporate it with exercise and cooking with fresh ingredients at home; you're much more likely to succeed throughout the year."

Why do people fail at New Year's diets?

"Because they're awful, aren't they? Dieting is normally all about how little you can eat and how much exercise you can do. When you combine those two things, it effects your sleep, your mood and your energy levels.

"If I could give you one tip, it's to focus on getting yourself moving instead. I always tell people to start with 15-20 minutes a day of exercise at home; this will get your energy levels up and your self-esteem boosted. Exercising is going to have a massive effect on your food choices and your ability to go into the kitchen and cook yourself something healthy.

"Trying to do everything all at once is a bit much," he adds. "Focus on fitness first, and the rest will hopefully follow."

What other tips do you have for those looking to lose weight this year?

"Have a look at your portion control. I'm not saying to count calories, but to keep your plate to a healthy size. The good thing about exercise is that it elevates your mental health and your mood so much that you don't want to go and put junk food in your body afterwards.

"Meal prepping is one of the best things you can do too. If you leave the house without food, you're going to grab options on-the-go, which will likely be unhealthy convenience food.

"That's fine to do once or twice a week, but if you're doing it a lot, you're never going to truly know exactly how much you're consuming. The simple act of making some overnight oats for breakfast, or a salad for lunch can make a huge difference over time when it comes to staying lean."

What are you favourite ingredients for healthy eating?

"I really think it's great to have chopped tomatoes, coconut milk, curry powder, spices and tins of lentils, pulses, grains and beans in your cupboard. With these key ingredients, you can make really amazing veggie curries, or you could throw some chicken in there for some extra protein. Rice is also a great staple for making quick stir-fries after work.

"There's no magic fat-loss food; it's all about getting a good balance of everything and getting lots of fruits and veg in your diet.

"It's good to be a bit intuitive with it ask yourself what foods make you feel energised and healthy? Don't think you have to jump on to a certain diet because everyone else is doing it."

Do you follow a flexitarian diet yourself?

"Yes. I eat a lot of veggie meals and with Gousto, I get four recipe boxes delivered per week that I can make at home. Three of those will be vegetarian and one will be meat-based.

"That's a massive step for me. During the process of researching and writing my veggie cookbook, Veggie Lean in 15 (16.99, Pan Macmillan), I realised that you can get really amazing food as a vegetarian. I'm still not fully committed to going hardcore vegan though."

Many people feel like they don't have time to cook healthily, do you think that's untrue?

"I really think you have to remove that time barrier from your mind. We know full well that we can smash a Netflix series in a couple of days or watch our soaps, so we can all find half an hour to exercise or cook well if we prioritise it.

"It doesn't need to be hours in the kitchen either. My whole philosophy with my Lean in 15 series is that you can make a really healthy and nutritious meal in just 15 minutes, and have some leftover for lunch the next day.

"It's that kind of mentality of prepping in advanced and being organised that works in the long-run."

Excerpt from:
Nutrition: Joe Wicks on why you shouldn't try restrictive dieting this Janaury - The Irish News

Enlarge / This is the exact moment in the goop lab's third episode in which Gwyneth Paltrow admits she doesn't know the difference between a vagina and a vulva. She's making a hand gesture to say what she thought the "vagina" was.

Netflix

Disclaimer: This review contains detailed information about the Netflix series the goop lab with Gwyneth Paltrow. If you plan to watch the show (please, don't) and do not wish to know details in advance, this is not the review for you. Normally, we would refer to such information as "spoilers," but in our editorial opinion, nothing in this series is spoil-able.

In the third episode of Goop's Netflix series, a female guest remarks that us women are seen as "very dangerous when we're knowledgeable." [Ep. 3, 33:35]

"Tell me about it," Gwyneth Paltrow knowingly replies amid "mm-hmms"as if she has a first-hand understanding of this.

In fact, earlier in that same episode, we learn that the 47-year-old actor didn't even know what a vagina is.

"It's our favorite subjectvaginas!" Paltrow proclaims gleefully [Ep.3, 3:05]. Then the same guest, feminist sex educator Betty Dodson, corrects her: "The vagina is the birth canalonly. You want to talk about the vulva, which is the clitoris, and the inner lips, and all that good shit around it."

Paltrow giggles before responding, "The vagina is only the birth canal? Oh! See, I'm getting an anatomy lesson that I didn'tI thought that the vagina was the whole..."

"No, no, no, no," Dodson cuts her off.

To be fair, a lot of women might not be clear on this particular anatomical point. But for Paltrow, who claims to help empower women while touting dubious and dangerous products and treatments for said body partahem, vaginal steaming, cough, jade eggsyou'd hope she had a tight understanding of what a vagina isor isn't in this case.

But sadly, she didn't. And throughout the rest of the series, her ignorance and lack of critical thinking skills are on full display as a parade of questionable "experts" and ridiculous claims about health and science march across the small screen unchallenged.

(To be clear, Dodson was not among the dubious guests I'm referring to here; she is knowledgeable and respectable and was probably the most interesting and informative guest on the show.)

I'll go through each episode in more detail below, but for those who want to spare themselves from the bulk of the absurdity, I'll summarize here:

In so many ways, the goop lab with Gwyneth Paltrow is exactly what you'd expect based on what we already know about the Goop brand. The series provides a platform for junk science, gibberish, and unproven health claims from snake-oil-salesmen guests. It's a platform on which respected, trained medical experts are not considered the authorities on health and medical topics; where logic and critical thinking are enemies of open mindedness; where anecdotes about undefined health improvements are considered evidence for specific medical treatment claims; where the subjective experiences of a few select individuals are equivalent to the results of randomized, controlled clinical trials; and where promoting unproven, potentially dangerous health claims is a means to empower women.

Paltrow and Loehnen sit in Goop's headquarters for an interview.

Netflix

Members of the "Goop gang" convene in Jamaica to convince themselves that magic mushrooms are a crucial part of a therapeutic journey.

Netflix

This woman isn't crying because she's on the goop lab. Instead, the tears are apparently coming on because she took a dose of psilocybin as part of a "therapy retreat" in Jamaica.

Netflix

A Gooper lies on the floor while tripping.

Netflix

These are often paired with anecdotes about participants in limited clinical trials. We hear their success stories without context about how the associated study at-large turned out or whether any positive results came with side effects or issues with bias.

Netflix

A Gooper gets a hug while tripping.

Netflix

Just another day in Jamaica, where Goopers gather to take shrooms, cry, and hug.

Netflix

The problem with this boilerplate statement is that most of the goop lab is full of one-sided, anecdotal claims that standard Western medical practice is all wrong. Right or wrong, that is mostly certainly a type of "medical advice," Gwyneth and co.

Netflix

But, beyond all of that, the show is just, well, boring.

Each episode uses the exact same structure. Each presents one of six health topics, which are (in order): psychedelics;"iceman" Wim Hof's breathing and cold-treatment method; female pleasure; anti-aging; energy healing; and psychics.

In each episode, you see Gwyneth Paltrow and Goop's chief content officer Elise Loehnen interview a couple of people involved in the episode's topic. The interviews takes place in an airy, stylishly decorated office at Goop's Santa Monica headquarters. Interspersed between snippets of those interviews, you see groups of Goop-employee volunteers subject themselves to some therapy or experience related to the episode's topic. The interview dialogue from Goop headquarters is used to essentially narrate the Goopers' experiences. The Goopers' results are, in turn, intended to back up whatever claims the interviewees make.

It's a tiring structure for six straight episodes, and it's often not done well. The pacing is slow at times; some of the Goopers' experiences are just not engaging and seem like filler; some of their personal stories are introduced at the start of episodes then inexplicably abandoned at the end; the interviews at Goop headquarters can seem drawn out and dry; and there are random tangents about Gwyneth Paltrow's life and the office environment at Goop headquarters.

Even if you're interested in the topics, getting through the episodes can feel like a slogand they're each only 30-35 minutes long.

It feels like the momentum of each episode is supposed to be driven by anticipation of how the Goopers' experiences match what the interviewees are saying. But we hardly ever get satisfying conclusions on that frontand we wouldn't be convinced even if we did. Instead, the show seems to move each episode along more by leaning on shock content that might best appeal to middle schoolersshowing glimpses of a woman having an orgasm, a Goop staffer getting a face lift using string that pulls her smile toward her ears, and a group of Goopers tripping on mushrooms.

Meanwhile, the goop lab makes no effort to question or critically evaluate any of its claims. There are no fact checks or counterpoints offered. There's no mention of any criticism and little to no warnings of potential harms.

In all, it's a show that you can safely skip. But, if you still want to know more about why the goop lab is so bad, let's run through the six episodes.

The first episode covers psychedelics and their potential to improve mental health. Paltrow and Loehnen sit down with Will Siu (a psychiatrist who supports "psychedelic Integration" in therapies) and Mark Haden (executive director of MAPS Canada, which is an affiliate of the Multidisciplinary Association for Psychedelic Studies, a nonprofit created in 1985 to advocate for the medical benefits and use of psychedelic drugs, such as MDMA and LSD). Siu received training at MAPS.

"Being the person that people perceive me to be is inherentlytraumatic."

For instance, in 2016 the Food and Drug Administration greenlighted the first Phase III trial to assess whether or 3,4-Methylenedioxymethamphetamine (MDMA)known as "molly" or "ecstasy"can improve the symptoms of PTSD. And treatments with psilocybin, the psychedelic component of "magic" mushrooms, has yielded positive results in small trials on people struggling with depression.

While that research is legitimate and interesting, the Goop episode approached the topic in the dumbest possible way: a group of four Goop employees hop on a plane to Jamaica to trip on mushrooms. Two of the Goopers weren't trying to address mental health. One Gooper said she wanted to feel more creative and like her "authentic self," and Loehnen, who went, said she wanted a "psychospiritual experience." The other two were trying to "process some personal trauma."

While the clinical trials are evaluating specific drug doses to treat well-defined symptoms in tightly controlled, weeks-long programs, the Goopers drank mushroom tea once, in a "more ceremonial setting," surrounded by what they described as "psychedelic elders."

Meanwhile, the interview back at Goop headquarters starts rambling, with discussion around vague mental health issues, the value of "connecting people," harmful societal norms, and how basically everyone is suffering. Paltrow notes at one point that she, too, suffers mental-health problems despite her wealth and status, and she adds that "being the person that people perceive me to be is inherently traumatic." [Ep.1, 29:00] Poor Gwyneth.

At the end of the episode, some of the Goopers talk about how the experience was intensewell, yeah. We don't hear back from the woman who wanted to be more creative, so we can only hope things worked out for her. But one of the Goopers processing trauma (in his case, trauma of having an emotionally distant father) said in a final one-on-one discussion with Paltrow that he felt more of an "openness" after the experience. He thanked Paltrow for letting him go.

Yeah, OK.

NEXT.

Go here to read the rest:
Goops Netflix series: Its so much worse than I expected and I cant unsee it - Ars Technica

You might have already hear about the excellent One You Couch to 5K app, if you haven't, check it out in the app store:

It gives you excellent guidance and more importantly, a plan to stick to when you have just started running.

The couch-to-5K phase is probably the most mentally challenging part of the whole running journey, because you have to go from doing nothing to doing something, and that can feel quite overwhelming.

We are not trying to reinvent the wheel here; some of these tips you might have heard elsewhere already. What we are trying to do, though, is to give you the absolute best, tried-and-tested advice that'll will most likely to get you out and about ASAP.

One good way to start is to get a fitness tracker or a running watch. They will help you have a better understanding on how you run and most importantly, track your exercises so you can see your progress. They are also great tools to help you pace yourself better and to keep your heart rate at bay.

IMPORTANT: If you have any medical conditions that you think might prevent you from exercising regularly, please consult your doctor before you do so.

Without further ado, here are the top 5 tips to turn you into a running machine you know you are!

Signing up to a race can be really motivating

(Image credit: Nike)

Did you know that many free online courses contain almost as good learning material as their paid-for counterparts? The main reason why the completion percentage is very low on these courses is not because they are subpar quality, but because they are free and have no deadlines either.

An end point gives your efforts a purpose and keeps you on track. Want to start running? Want to be able to run 5k without panting three minutes into the run? Sign up for a 5k race in two or three months' time. Pay for the race, too.

Humans are simple creatures. We have a lot of biases, too. One of them is called loss aversion. And interestingly enough, loss aversion is a stronger bias than knowing your efforts will pay off significantly in the future.

This means that by undertaking a financial obligation, you are more likely to keep at your plan than without. Knowing that by not going to the race will lose you 50 is more of a stimuli than knowing you will be able to run 5k comfortably in 12 weeks.

There are loads of training plans available online

(Image credit: Fitbit)

5k running plans are everywhere on the internet. Even the NHS has a 9-week running plan for beginners. And truth to be told, most of the plans online are actually fine.

What you really need to do is to stick to a plan. Don't fall into the dieting-trap, when you just buy keto and paleo bars in the shop but keep on eating everything else like you before you started your 'new diet'.

Pick a plan and stick it on the fridge door. Find a race that's close to the end date of your plan, sign up for it. Cross off each day on the plan as you go along so you can see your progress.

Even better if you can find someone to train with you. There will be days when you won't feel like going out for a run, but if you have a running partner, they can make you train.

Also, train consistently and not sporadically. If you are running three days a week, let them be Monday, Wednesday and Saturday, not Monday-Wednesday. Give your body time to adjust.

A good pair of running shoes can prevent injury and improve comfort

(Image credit: Fitbit)

This probably goes without saying, but having a good pair of running shoes and compression tights can not only help you avoid injuries, it can also boost your performance.

You don't need loads of gear, though, so don't raid your nearest fitness apparel store. Although running is a full body workout, it will put work mostly your leg muscles and put the most pressure on your joints below your waistline.

Having well-cushioned running shoes, like the Asics Gel-Nimbus 21 or the Nike Joyride Flyknit (the latter being the perfect couch-to-5k shoes), can help you feel less sore and recover more quickly.

Compression wear (e.g. compression shorts or compression tights) can improve muscle oxygenation and also make exercising feel like less of an effort. They can also reduce muscle fatigue by keeping your muscles nice and tight.

In general, choose running gear that is comfortable and makes you comfortable being in them.

Nike Zoom Pegasus Turbo 2...

ASICS GEL-Nimbus 21 Running...

Nike Women's Joyride Run...

Always stretch after your runs

(Image credit: Future)

Your muscles will grow, one way or another, when you start using them. Even doing only cardio exercises will make you stronger, and definitely leaner.

The muscle growing process, in a nutshell, is basically as follows: when you exercise, microscopic tears will appear on your muscles that will get repaired when you rest (especially when you sleep). Your body will use protein to repair the tissues and in the process, they will get bigger.

This means that without adequate amount of rest/sleep, your muscles can't repair and therefore instead of getting stronger, you'll just injure yourself exercising. Give yourself enough time to rest so you can maximise your efforts.

Also, always warm up before and stretch after your runs. Foam rollers and resistance bands can do wonders, even if you just use them five minutes a day.

Eating the right food can mean all the difference

(Image credit: Getty Images)

It is paramount to feed your body right when you exercise. Taking in the right macronutrients can mean the difference between feeling pleasantly exhausted after a run or feeling like you're about to puke as soon as you stop.

Needless to say, you will have to try and eat a bit healthier. You don't have to go crazy and change your diet from one day to another. What you'll need to do is to consume less high GI carbs (e.g. potatoes, white bread and short-grain rice) and bad fats (fried foods like potato chips, doughnuts, deep-fried fast foods and margarine).

When changing your diet, be gradual about it. First, lose the added sugar and high-sugar snacks. Try introducing more fibres and definitely more variety. Lessen the red meat consumption and drink more water. Drinking water is the easiest way to cleanse your body. Not only that, but water is also cheap.

It's peculiar how pretty much everyone knows that eating pizza regularly is bad for you, yet everyone does it nevertheless. Fast food like pizza encompasses everything you should avoid in your diet: three slices of a regular classic crust Domino's American Hot pizza contains 25.8 grams of fat (of which 11.8 saturated), 14.4 grams of sugar and over 600 calories. Not great.

You don't have to go full keto diet to see positive changes in your body. Just be more mindful about your consumption and definitely track your calorie intake, using an app like myfitnesspal.

Fitbit Versa - LITE Edition...

Garmin Forerunner 645 Music...

Fitbit Fitbit Ionic Fitness...

POLAR IGNITE - Advanced...

Fitbit - Charge 3 Special...

Garmin Forerunner 935 Running...

Fitbit Inspire HR, Fitness...

Suunto 9 Multisport GPS Watch...

Garmin Forerunner 235 GPS...

Fitbit Versa Peach Band...

See the article here:
Beginner running tips that will get you run a 5K faster than using 'Couch To 5K' only - T3

Hilary Duff feels it, too.

The mom to 7-year-old son Luca and daughter Banks, 15 months, often feels bad about missing time with her kids when shes filming her TV Land show Younger, the much-anticipated reboot of Lizzie McGuire or anything else.

Then she realizes thats absurd.

Sometimes I tend to get really caught up in work and then feel like Im not giving enough for my kids or whatever, and I am, Duff tells Yahoo Lifestyle. I do everything I can to put them first and be there first and do everything for them, and I think that the second that I miss a bedtime or something at school that I couldnt be at, I give myself the hardest time, and Im not superwoman.

Duff vows to spend more time just being wherever shes at, be it work or home or anywhere else, in 2020.

I love to work, and I love my job. I love the confidence that it gives me or the power that I feel sometimes, Duff says. I think that just being present and having a good time I have so much to be grateful for and I hope to carry that through the rest of the year.

Shes also working to stay healthy in the months ahead by continuing her macrobiotic diet, which shes done in the past and returned to before her wedding in December. (I actually feel really good now! she says.)

Duff has also partnered with Zicam to promote the brands homeopathic products to shorten colds, for those times when she does feel under the weather.

As shes grown older, Duff has found herself turning to natural brands more and more.

I think being conscious of the products we buy, food-wise, Duff explains. I do a lot of oils and stuff like that in my bath and their bath... I put oils on the kidss feet at night before bed. Now they just expect it and they like it. Its almost like a nighttime ritual, you know, thats just fun to do with your kids. We drink a lot of water.

Duff adds immune boosters to her kidss water, she says.

I think half the battle is trying to defend yourself against your kids, too, she says. Trying to worry about what were doing for them and we have to put ourselves first because were the ones driving the ship.

In that spirit, Duff intends to take shorter versions of her honeymoon to South Africa more frequently.

We had the best time. Were always so worried about our kids, but it was nice to just not be, to sit in it and be together and be a little selfish, she says. So were going to try to make a pact to, throughout the year, take little three-day trips, even though its obviously not as far as South Africa.

Of course, Duffs daily life with the kids is an adventure, too. Luca, her son with former husband Mike Comrie, has a cute reaction to his moms job.

Right before school was over last year, there were a bunch of Younger posters all over our neighborhood, and so he would always see them, and hes just funny about it, Duff says. Hell sometimes be like, Oh, hey, Mom, if a bus passes by and Im on it. He notices, but its normal for him, I guess.

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Hilary Duff talks guilt over being a working parent: 'I give myself the hardest time' - Yahoo Food