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A Funny Thing Happened When We Asked Nutrition Experts For One Piece Of Advice – WBUR

Posted: December 27, 2019 at 6:45 pm

For months, Juna Gjata, the co-host of WBUR's new podcast, "Food, We Need To Talk," asked every eating expert she interviewed the same question: "If you could tell people to change only one thing that would have the biggest impact on their health for the rest of their lives, what would it be?"

Their expertise ranged from nutrition to metabolism to how super-tasty foods affect the brain. She expected them to answer with pointers like "eat more vegetables," or "increase your protein," or "cut down on the cheesecake."

But, limited to just one recommendation for lifelong health, none of them focused on food. All had the same answer: just exercise.

And several focused on one particular type: resistance exercise also known as strength training as the best benefit for the least amount of time.

So, with 2020 just around the corner, here's an edited preview of an upcoming episode of "Food, We Need To Talk," with the hope it might help inform your New Year's resolution thinking. Juna is joined by her co-host, Dr. Eddie Phillips, founder of the Institute of Lifestyle Medicine.

They begin by looking back at Juna's old misconception about exercise as simply a way to burn off calories on the treadmill. Eddie notes that actually, the most important thing about exercise is that it increases and maintains muscle mass.

Juna: I asked Dr. Wayne Westcott, director of the Exercise Science Program and Fitness Research Program at Quincy College, why is having high muscle mass so important?

Westcott: Great question. Muscle not only burns calories and uses energy when you're active; when you're at rest, muscle also burns lots of energy so much energy that it makes up about 30% of your resting metabolic rate. When you're sound asleep at night, your muscles burn 30% of your calories.

Juna: Your resting metabolic rate that's basically all the calories your body burns when you're doing nothing lying down, sleeping, breathing.

Eddie: Right, just keeping the lights on. And it becomes even more important as we get older, because the natural course of events is to actually lose muscle mass. Our metabolism just slows down. And the way that we raise our metabolism is not green tea supplements or apple cider vinegar shots there's no science backing them. There's lots of science, though, for good, old-fashioned exercise.

Juna: So we should hit the treadmill?

Eddie: Well, not so fast. Not all exercise is created equal. Cardiovascular exercise like on the treadmill is really great for your heart, your lungs, your brain and your stress levels. But if you actually want to build your muscles, you've got to do what we call resistance training. That's the scientific term for lifting weights, using bands, your body weight, anything that stresses your muscles. It's also called strength training.

Juna: Honestly, the reason that I never got into it was because it really doesn't look like it burns that many calories. Lifting weights just looked so chill. I didn't think it would do anything.

Eddie: If you're just counting calories, Juna, you're absolutely right. You're not burning a lot of calories to lift those weights. But your body actually has to remodel itself after you've stressed it, and that takes even more calories.

Juna: That was the coolest thing that I ever learned about exercise: Basically, a human being is an adaptation machine. We're meant to adapt to the stresses we put our body through. So if you go out in the sun, your skin gets tan to prepare for the next time you're in the sun. Or if you're doing really laborious work with your hands, they grow calluses. That's how fitness podcaster Sal Di Stefano talks about exercise, and it's what finally got through to me.

Di Stefano: When you do lots of cardio, where you just get on a treadmill and jog, jog, jog, or you get on an elliptical and go forever, the body is getting a couple of different messages. It's getting the message, "We need stamina and endurance." And it burns a significant amount of calories, so we probably want to become more efficient. We don't need much strength. So, a great way to become more efficient at calories is to pare down muscle.

Eddie: So if you're picturing who's going to win the next marathon, you know what they look like. They're going to be slim. They're going to have near zero fat on them. Small and just fast. They're not carrying a lot of extra muscle mass around.

Juna: Exactly. On the other hand, resistance training sends a pretty different message.

Di Stefano: Resistance training doesn't burn a ton of calories when you do it, but it is sending the signal to your body that's saying, "We'd better build more muscle and more strength to be able to handle this stress." Because when you lift weights, that's what you're doing: stressing the body. It's why you get sore. So your body's OK with becoming less efficient with calories. It's OK with speeding up its metabolism because you're constantly telling your body, "We just need to be stronger."

Eddie: And when you're doing that resistance training, it's not just building up the muscles. It's actually that the muscles that you have become even more metabolically active. Here's how Wayne Westcott describes it.

Westcott: People who don't strength train, if they run or walk or swim or bike, their muscles burn about six calories per pound per day, which is great. That's a lot. People who do strength training, their muscles burn, at rest, nine calories per pound per day, 50 percent more. Resting metabolic rate increases when people strength train by between 5% and 9%, the average being seven in almost all the studies. That's huge in terms of maintaining a better body weight, and sustaining your body weight, which is the biggest issue in the United States.

Eddie: Seven percent doesn't sound like a lot. But it adds up to about 250 calories a day. That still doesn't sound like a lot, but over the course of a year, it's 20 pounds' worth of calories.

Juna: And Wayne Westcott found in his studies that when people diet down and they're not doing any exercise, they're just dieting they'll lose muscle and fat. So you're not just losing fat. You're losing muscle, too. Now, if you're anything like me, your natural inclination when you diet is to also run your little butt off on the treadmill.

Westcott: It increases the fat loss. But guess what? It also increases the muscle loss significantly. It exacerbates the aging process of losing muscle. When they do strength training plus diet, they lose the least muscle and they lose the most fat.

Eddie: So resistance training is perhaps the best exercise to use if you're trying to lose fat.

Westcott: In our studies, the average person loses about one pound of fat per month when they strength train, and they add about one pound of muscle per month. So the body weight tends to stay the same. And people say, kind of surprised, "Well, I haven't lost weight, but I'm wearing different pant sizes, or dress sizes. You know, and my waist is smaller, my hips are smaller." Well, that's because muscle is more compact, more dense than fat. If we didn't have scales, just had full length mirrors, people would do a much better job of deciding what kind of exercise they should do or not do.

Eddie: But we're not just talking about resistance training. We still want everyone to be doing their 150 minutes a week of exercise that raises your heart rate. It's going to take care of other problems your risk of diabetes, of osteoporosis, of cancer are all going to plummet the more active you are. You're going to live longer and live better. And in the meantime, psychologically, there's no medicine like exercise.

Juna: That is what I find to be the best part about going to the gym, for sure. The stronger I feel in the gym, the stronger I feel outside the gym, too.

Eddie: Also, the physiologic effects of starting to lift weights actually come much quicker than just going on the treadmill. For patients who have obesity, we start with resistance exercise. And the psychological benefit comes very quickly when you realize that you can and will get better from a little bit of hard work. And you really don't have to do that much exercise to get the most results. Which is good news for a lot of us, because the time intrusion of exercise is still what gets most people not to start and not to continue. And remember, what we're trying to do is get people to change in small ways, and to commit to changes that they're going to enjoy and do for the rest of their lives. It's not a 12-week beach body challenge. And the research shows that with the resistance training that we've talked about, two or maybe three times a week is all you need. And a half hour at a time, you're going to see those dramatic results. It's almost like an inoculation. It's just enough to get your muscles moving.

Juna: So what's best to do at the gym?

Eddie: If you want a simple answer? Shameless plug: Listen to The Magic Pill [the previous season of this podcast.] But if you only had one exercise to do, I would say squatting. Get the proper form. Up and down off of your chair, just to strengthen your legs, get into your core. You're also going to work your arms, by doing a little bit of pushups. If you can't do them on the floor, do them against the the edge of a table. And you're going to work your core. If you do that, your life has already changed. If you're overweight, the best thing you can do to carry that weight until hopefully you lose it is to make your muscles stronger. That then is going to take the stress off of your joints. Get some guidance. This is not something that everyone knows how to do. So if you can, find a trainer or use YouTube videos.

Juna: And if you feel self-conscious about the gym, here's what Sal Di Stefano says:

Di Stefano: I'll tell you something right now: One of the most empowering things you could do is overcome a fear like that. Nobody knows what they're doing at first. Nobody cares. People who work out couldn't care less that there's other people working out at the gym. Just go to the gym, put your headphones on and go take care yourself and don't let anything stop you, especially fear. Start small. Go easy. Once you start to get used to going to the gym, you start to find yourself getting stronger. You're going to be a more empowered individual.

You can subscribe to "Food, We Need To Talk" here. The American College of Sports Medicine has a new infographic on resistance training here.

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How Athletes Are Reaping the Benefits of Keto Without Actually Giving Up Carbs – Gear Patrol

Posted: December 27, 2019 at 6:45 pm

Youve definitely heard of the ketogenic diet starving your body of carbs to force it to burn fat and produce the mind-clarifying, brain-healing compounds known as ketones. You may have even heard of people and athletes ingesting ketone salts or drinks to propel them into or keep them in a state of ketosis. And if you were paying close attention during the Tour de France this year, you may have spied Team Jumbo-Visma openly drinking ketones mid-race.

The funny thing is, these athletes are not on a ketogenic diet. They are not fat adapted.

For the last three years or so, weve seen Tour athletes fueling with carbs and then supplementing with exogenous ketones to score a two to three percent boost in performance from dual-fueling, says Matt Johnson, a former competitive cyclist and co-founder of The Feed, an online sports nutrition shop and leading supplier of exogenous ketones in the U.S. June was insane with teams placing $10,000 to $20,000 orders for ketone esters and rush shipping them to France. We could barely keep up with it.

Elite athletes biohacking to score a tiny edge? Nothing new.

But this is: a study in the Journal of Physiology says everyday athletes who arent on a keto diet, who arent fat-adapted, may improve their recovery by a whopping 15 percent just from drinking exogenous ketones after intense training days. And the news is spreading.

We have also had a huge spike in individual athletes ordering the product that seems to be only growing, Johnson adds.

Now, will this approach work for you? Heres everything you need to know.

First, a quick biology lesson slash crash course in the trendiest diet of the twenty-teens: in an ideal world, your body breaks down carbohydrates into glucose, which is then transported and used or stored as energy for your muscles, organs and, most importantly, your brain.

Your brain is at the top of the pecking order it gobbles about 20 percent of your total energy expenditure, a lot for a single organ and if its not fueled, everything else stops functioning. When you deprive your body of carbohydrates, your muscles can use fat for fuel, but your brain cant. Instead, your body has a fail-safe to prevent total shutdown: the liver starts converting fat into a superfood designed to save your starving brain: ketones.

Even if your body can adapt to burning fat quickly to fuel long runs and rides, it would still prefer to burn carbs. Which is why the notion of pro athletes downing exogenous ketone drinks without having to give up carbs is completely bonkers.

Ketones are essentially a fourth macronutrient your blood sugar is stable, your body is burning fat and your brain has entered an almost elevated state of functionality. In ketosis the state you reach when adhering to a keto diet your brain starts producing more mitochondria (the little powerhouses of energy in your body) and better regulating neurons. Staying in a state of ketosis has been shown to help clear the brain of proteins that can lead to and worsen Alzheimers disease, reduce seizures in about half of people with epilepsy and even extend the lifespan of mice.

In athletes, staying in ketosis via a ketogenic diet can increase fat utilization during exercise (great, considering your body can store way more fat for fuel than carbs), help reduce body fat and sometimes improve endurance time trials and sprint peak power.

The catch: it all rides on you steering clear of carbs with no slip-ups. If you eat more than your allotted count typically 50 grams, which is one cup of pasta or just two bananas your body falls out of ketosis and you dont get any of these benefits. And pretty much all nutritionists agree that even if your body can adapt to burning fat quickly to fuel long runs and rides, it would still prefer to burn carbs.

Which is why the notion of professional athletes downing exogenous ketone drinks without having to give up carbs is completely bonkers.

In the early 2000s, as part of a DARPA program to enhance U.S. soldier performance, Oxford professors Kieran Clarke and Richard Veech set out to distill the exact molecular structure of one of the ketones our body produces. The resulting ketone ester is a specific molecule, butanedial, that converts directly to beta hydroxybutyrate, the ketone our liver naturally produces in the ketogenic state, when you digest it, explains Geoffrey Woo, co-founder and CEO of HVMN.

HVMN is currently the only company to produce ketone esters, as they lease the patent to Clarke and Veechs molecular structure.

Now, keto followers are probably familiar with other brands of keto drinks (usually based on MCT oil) and ketone salts. But esters are different than these aids. MCT oils dont produce ketones; they help put your body in a state of ketosis so it can start producing its own but since that requires carbohydrate starvation, thats not an option for dual-fueling athletes, Johnson explains.

Ketone salts, meanwhile, use beta hydroxybutyrate as well, but by their nature, theyre bound to a mineral. Because you have to take so much ketone to raise your blood levels enough to see an effect, youre also gaining a lot of mineral load. This leads to a lot of GI issues in athletes, explains Woo. That, plus the fact that the salts dont raise your ketone levels that much, leaves a lot of room for a superior product. There has been minimal testing on the aids but the HVMN esters have been tested and verified, Johnson says.

Ketone esters are a way to eat ketones directly thats going to convert 100 percent to ketones in your body, Woo adds.

Woo says professional athletes drinking exogenous ketones during a race report about a two to three percent increase in performance. That matters in an event like the Tour but the real benefit for athletes, especially everyone other than Egan Bernal or Geraint Thomas, seems to be in downing a bottle once the race is over.

The aforementioned Journal of Physiology study, conducted by seemingly impartial Belgian researchers, simulated a Tour with everyday athletes: 20 fit men trained twice a day (HIIT or intermittent endurance training in the morning, then 1.5- to 3-hour endurance sessions at night), six days a week for three weeks. Half drank a ketone ester after each workout while half drank a placebo.

After three weeks, the guys were shredded everyone showed signs of cardiovascular, hormonal and perceptual overreaching. But those who had taken ketone esters regularly had significantly less damage in all these areas, and on a two-hour endurance test, they were able to ride at a higher sustainable pace and produce more power in the final 30 minutes compared to guys who recovered regularly. All in all, researchers estimated the ketone esters helped improve recovery by 15 percent.

Mainly, its providing your body with another option for fuel, says Jonathan Scott, Ph.D., R.D., an assistant professor at the Uniformed Services University in Bethesda, Maryland who researches performance nutrition and dietary supplements.

You can still have your cake and eat it too. Athletes dont need to consume a diet thats extremely restrictive, and they can then consume exogenous ketones to introduce yet another fuel source the body can use.

Your brain is either going to use glycogen or ketones for power. If ketones are available, glycogen is spared and your muscles can instead use that energy to fuel fiber repair and metabolic cleanup. Whats more, now your body isnt going to break down other structures like muscle fiber to get your brain the fuel, saving your body extra damage.

And, because ketones keep your blood glucose stable, your body is steadily producing insulin, which sweeps glucose into your cells, continuously topping off the pool of energy as its being used and at a much faster rate than youre able to with food, Scott explains.

In addition to faster post-exercise glycogen replenishment, a 2018 Italian study in Current Sports Medicine Report foundthat exogenous ketones decrease proteolysis (the breakdown of proteins into amino acids) and act as metabolic modulators and signaling metabolites.

Theres also some chemistry research to suggest exogenous ketones may help realign your hormone production, adds Krista Austin, Ph.D., C.S.C.S., a sports scientist, exercise physiologist and nutritionist. The anterior pituitary produces hormones that become dysregulated if youre overtraining, dont sleep well at night, have a poor heat tolerance, or experience something like a traumatic brain injury, she explains. Exogenous ketones seem to help realign the production of susceptible hormones like prolactin, which can otherwise prevent proper sleep and recovery.

To top it off, it takes very minimal effort for athletes to earn all these gains: You can still have your cake and eat it too literally and figuratively, Scott explains. Athletes dont need to be consuming a diet thats extremely restrictive on food choices or energy sources during exercise, and they can then consume exogenous ketones to introduce yet another fuel source the body can use.

Johnson says its only a matter of time before major American sports stars pick up the training aid and that well definitely see it in the Olympics. Basketball and hockey especially have some grueling schedules. Imagine the benefit in-season for back-to-back games on the road?

Johnson estimates that roughly 80 percent of the interest in exogenous ketones on The Feed comes from Europe and about 60 percent of that is from non-elites.

For most amateur athletes, that 15 percent improvement in recovery means youll simply feel better after a grueling workout youll have less muscle soreness and stiffness, more energy, better range of motion and sleep better, says Austin.

But thats not necessarily the score it sounds like. If you dont feel terrible after a series of tough training days or a hard race, youre much more likely to get back out, sooner, Austin says. But you might do more harm than good. Until we understand better how exogenous ketones affect the body and recovery, numbing the alarm doesnt change the need for rest.

And will they even work for you like they do for the pros? Jurys still out. Everyday athletes are likely going to respond differently to exogenous ketones, considering just the impact of genetics and training on energy substrate metabolism (how well your body burns other fuel sources) alone, Scott says. And, as with all supplements or performance aids, there are very clearly responders and non-responders. It simply doesnt work for everyone, he adds.

But most importantly, there are so many other aspects of performance that everyday athletes would be better served to focus on, Scott points out, including but not limited to sleep, diet composition, diet quality, nutrient timing, hydration, training program, rest days, stress management, meditation, visualization and even social relationship quality. For elites, all these things are taken into consideration and already optimized, he says. But I would hate for an amateur athlete to start taking ketones to improve sleep for better recovery when its really their stress management that needs to be tweaked.

The upside: as long as you monitor everything above, all our experts agree, theres close to no risk in trying.

Pretty much everyone agrees you shouldnt be using exogenous ketones to enhance recovery after every hard workout or race. This isnt meant for a long weekend ride, Johnson cautions. Even if it was really hard and I came home completely bonked and exhausted, I dont need a ketone ester to feel better at work the next few days.

Not only will drinking it post-ride regularly lead to overtraining, but, at $37 a bottle, a few bottles a week doesnt make economic sense for most of us. The effects of exogenous ketones last roughly an hour after ingestion and youre intended to drink a whole bottle immediately after moving for recovery.

If a client is having trouble sleeping, Ill have them drink ketones before bed so their body can catch up on repairs. But its important to address the underlying issues of why theyre not sleeping in the bigger picture.

But when marathon training gets serious and youre logging 15K, 18K and 12K all within a few days? Thats when you want to take it. Harder training weeks, multi-day endurance competitions, multi-stage races I would absolutely be using it after every stage. That level of benefit is enormous, Johnson adds.

Austin agrees, but adds shell also use it sparingly to disrupt recovery inhibitors. If a client is having trouble sleeping, Ill have them drink ketones before bed for just a few nights so their body can catch up on repairs, she says. But its important to address the underlying issues of why theyre not sleeping in the bigger picture.

And while we have no studies on microdosing (which would be more approachable and more wallet-friendly), Austin says shes seen some results. If someone is new to training, that mid-morning fatigue can be debilitating in terms of getting work done, but taking 10 milliliters of ketones can give them an energy boost, she explains.

Everyone agrees, given the current state of research, exogenous ketones are generally safe. And the one high-quality product we have on the market now (HVMN) is good to go.

But its worth noting that exogenous ketones are currently sold as dietary supplements, which means theres no oversight by the FDA. As ketones become more popular and more formulas come to market, well inevitably see products packed with both other enhancements and other cost-cutting, potentially dangerous ingredients, Scott says. (The upside: the hefty price of formulas like HVMN will likely come down, too.)

We also dont know the effects or risks of using it long term is there a threshold after which exogenous ketones stop being as effective? If your body gets used to the aid in recovery, could it eventually stop being as efficient at rebuilding without it? Do you get any of the neuroprotective benefits of naturally going into ketosis? And, perhaps most importantly, if youre an ultra-runner or frequent multi-day racer using exogenous ketones for recovery, what nuanced alarm bells are you overlooking?

There are definitely a lot of unanswered questions when it comes to exogenous ketones. But with minimal risk and serious potential gains, we wouldnt knock anyone for giving a sip.

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How to Use a Plant-Based Diet and Intermittent Fasting to Lose Weight – 92moose.fm

Posted: December 27, 2019 at 6:44 pm

"People dont change because of facts. They change because of stories," says Dr. George Guthrie, author of Eat Plants, Feel Whole, a new book that guides readers through the transition to a plant-based diet. Dr. Guthrie, who has been treating patients with diabetes, heart disease and other lifestyle diseases with whole-foods plant-based diet recommendation, tells the story that sent him along this path, some 40 years ago. He has seen the impact on a person's health thatswitching from an animal-based diet to a vegan or plant-based diet can dofor someone, and has been eating this way himself for the past 40 years.

Dr. Guthrie was a self-described "fat kid" in high school, "I have always been interested in healthy eating because in high school, I had a weight problem. I was the short, fat kid. My mother worked in a hospital and since he worked closely with the doctors, she knew the importance of learning how to eat." So he switched his diet, learned to eat healthy foods and also to becomean "intermittent faster" for most of his adulthood (though it was not yet called that back then.)

The story that made him switch to become plant-based? "When I became a physician I had a patient who presented with metabolic syndrome and it was before we knew the whole concept of what was going on. Hehaddiabetes and hypertension and obesity. His sugars were over 200. And I said I will help you with your lifestyle but you have to change how you eat. And a year later he had normal sugar and lipids and blood pressure. I had never seen it happen before. It changed the trajectory of my career. I went back for my degree in public health. that was 35 years ago.

"I was not the first one. John McDougal was doing that, and when I was in medical school I also knew Hans Diehl a young doctor in health science and he took me to Nathan Pritikins program out in California in 1981.Now I tell people: Eat more plants and I try to move people into that direction. Obviously people are now paying attention because of the planet, but the majorbenefit is to you. I tell people: Eat more plants, you should try it."

"We created a graphic that is a matrix chart. The axis goes from left to right, from animal products on the left to plants on the right, and from the bottom-- which shows refined foods on the bottom and unrefined on the top. Our goal is to push people to the right upper quadrant -- unrefined plant foods. They dont have to be vegetarians or vegans but they have to eat more plants.

"That upper right is the healthy space, where they should exist. There is a space in the way upper right and we say this is therapeutic."

"Some people can move slowly but others need to move quickly. Moving to a plant-based diet can be therapeutic in treating diabetes, heart disease, and hypertension and obesity. It can reverse the whole metabolic syndrome. We recognize this is a problem when people live with too many calories in, and not enough calories out.

"If you eat foods that have too many calories in them, and not enough fiber in the food, and water in the food, you will gain weight. The more you add foods that contain the most fiber and water, the better, That is the whole food plant-basedapproach. And you get all the benefits on the body and the microbiome.

"Motivating people is what I do all day. When I was a young person I thought about: What am I going to be when I grow up? And one thing I knew I would never wanted to be was a salesman. So I went into medicine, and low and behold all I am doing now all day long is selling. Selling the diagnosis and selling the treatment and selling prevention.

"When they are ready to change its exciting. When they are motivated, its very exciting.

"When people are not ready to change getting them ready to change is a trickier business. Is this person ready? They will give you clues. Instead of spending time telling them what they should do, 'You gotta stop eating this and doing this and doing that,' I start telling stories.

"I say: Do you know this condition is reversible? There are studies that say it can go away. And I ask them if they are interested in hearing stories. Then I hand them Dr. Caldwell Esselstyns book on Preventing and Reversing Heart Disease, and say if you are ready, I will do it with you. And so its not me saying i

t to them. It's stories.

"The benefit is that I dont see so many resistant people as I used to. Perhaps the word is getting around, and then the joy of my practice increases. Because people want to change.

"I like to tell them to try The Full Plate Diet -- by Diana Fleming, who has a PhD out of Tufts. I tell them til fill up of their plate with high fiber and high-water foods and then use the remaining for other foods.

"When I talk about high-water foods, it's usually also high-fiber foods. Water doesnt have any calories, of course, so if we can fill our stomachs with high-water foods like fruits and vegetables, we can feel fuller on fewer calories.

"Generally working in a group is the most effective. Youdon'teven need a doctor to do it. Group process is extremely powerful. I started out with one patient who was able to make some changes. That whetted my appetite and my wife is a nurse practitioner and we moved up to the mountains of California near Yosemite, and she had nothing to do there, soshe got started on the CHIP project -- Coronary Health Improvement Project.

"Now it's called the Complete Health Improvement Project. The idea is you get a group of people together, and do this as an intense program, four days a week, for four weeks. Every day they get a video presentation, food presentations,sit at a table and talking together, communicating together. We watched this make a big impact in the community,It took people who were not interested in Plant-Based eating and made them think: Hey maybe I can do this. There is still a CHIP club up there in Groveland,

"But the powerful thing is the change that happens in peoples lives. People share their stories.Stories change behavior, facts don't. And those stories from early adapters change lives. Those people tell their stories and it changes lives.I've seen people get off their insulin pumps, and people who were very sick get well. Then they share their stories and it's powerful.

"Usually, people just don't know how to cook that way. The logical concern is: "How do I get enough protein?' For those of us in the business of helping people eat this way, we know its a non-issue. But the beef and dairy industryhas brainwashed us into thinking we need our protein and calcium from those animal sources. It's just not true.

Q. Whats a typical day of eating?

"Breakfast is a whole-grain cereal with fruit, and I try to have berries with it and nuts.

"My favorite bread is heavy German rye with more fiber than most bread has, and have almond butter on it or fruit on it. Today I had it with toast and almond butter with pineapple slices that I had cut up yesterday!

"Lunch in the doctor's lounge is not always easy. We try to focus on the plants and less of the refined things. Whatever plant-based food is around: Usually salads and soups

"Dinner is not much, for me.I don't know how much youre aware of this, but from the scientific literature, research tells us that when you eat is as important as what you eat.

"You've heard of Intermittent fasting? I have adopted this since I was young, but it wasn't called that then. But there is no supper prepared in my house -- no evening meal. If I am really hungry, Ill have a piece of fruit.

"People worry about going to sleep on an empty stomach. That it might keep them up. But when you are in a fasting state your gut makes beaucoup melatonin. You sleep better in the fasting state. If I eat too much (or drink too much), it really suppresses sleep. I tell patients the goal is to go to bed with an empty stomach. Its better for you.

Q. Timing of food matters? So what time do you eat?

"Breakfast at 7:30 or 8 in the morning, the second meal at 2 or 3 in the afternoon and that will be it for the day.

"Dinner is often about being social. But if you eat a lot of fiber and water in your food, that hangs around a long time. Not hypo-glycemic. I dont get hungry. Fiber and water work to keep you full. AndI dont really do any snacking. Always have nuts for breakfast. But no snacking after that.

"I never worry about calories. I don't really count. Instead of telling patients about that I tell them to lose weight: What one does is move to a whole food plant-based diet and then you dont need to count calories.Eat more, weigh less is one of the key marketing phrases of this kind of diet. Or as I like to say:Eat Plants, Feel Whole.

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Lifestyle Trends That Caught Attention Of Weight Watchers This Decade – NDTV News

Posted: December 27, 2019 at 6:44 pm

Weight loss diets have become more sustainable in the past decade

When asked nutritionists and health experts about trends of the past decade, they feel that diet is increasingly being used as a tool for achieving weight loss, good health and overall well-being. The past decade has also been one in which diseases like obesity, diabetes and even high blood pressure became a public health problem. And, weight loss is the one effective tool to prevent these conditions and treat them effectively. The need to lose weight to become fitter and be disease-free has given birth to a number of diets like keto diet, paleo diet, atkins diet and low-carb diet.

While these diets have been found to be effective for offering quick weight loss benefits, they also come with side effects like nutritional deficiencies, increased cravings, irritation, mood swings, etc. Health experts and nutritionists like Luke Coutinho and Rujuta Diwekar have addressed these concerns and side effects of weight loss diets.

This New Year, say no to restrictive diets and follow a balanced dietPhoto Credit: iStock

If you have been following the likes of Luke and Rujuta, you would know that they promote of a more holistic way of eating and living. Lifestyle coach Luke Coutinho believes in consumption of a healthy, balanced diet along with regular exercise, yoga and meditation-for treatment and prevention of cancer, diabetes, obesity, high blood pressure, etc. Mumbai-based nutritionist Rujuta Diwekar, on the other hand, believes in eating according to local, seasonal and cultural traditions.

Also read:Decade-End Special: Top Diet Trends That Gained Momentum In The Past Decade

Both Rujuta and Luke have massive following on social media. In 2018, Rujuta ran a 12-week fitness project. This program helped over 1 lakh people transform themselves to be thinner and healthier, she mentioned in her social media posts.

Luke has been promoting fasting, not just as part of diet, but as part of lifestyle as well. Dry fasting, intermittent fasting and social media fasting have helped thousands of people feel better mentally and physically, as he has shared on Instagram and Facebook.

The past decade also saw a shift to Ayurvedic style of eating. According to nutritionist Rupali Datta, Ayurvedic diet had all the answers we're looking for. The diet suits availability of seasons, foods and regions of the country.

Rujuta Diwekar is of the belief that as far as you are eating food that is grown in your area (local), is in season and is in sync with your culture and traditions, then both your health and weight can be optimum. Eating local offers the benefit of fresh produce; eating seasonal is environment-friendly and farmer-friendly, and reduces consumption of harmful pesticides; eating according to your culture and traditions is a reassurance that eating what your parents, grandparents and great grandparents grew up eating is most likely to work in your favour.

Eat local and seasonal foods like aloo parantha for good health and strong immunityPhoto Credit: iStock

Rising incidence of mental health issues in the past decade has made it imperative to talk about stress. If you are chronically stressed, then your diet and exercise will not work as effectively as they should. Even losing weight becomes downright difficult if you are stressed. "Not every stressful situations needs to be reacted to," says Luke, who believes that there is a need to change your attitude towards stress. Yoga, meditation, listening to music, reconnecting with nature and other stress-management strategies can help you get relief from chronic stress.

Also read:They Many Ways Stress Harms You And 7 Tips That Will Actually Help In Beating It

If you love having your daily cup(s) of masala chai with two biscuits, then this one is especially for you. A common practice among people with diabetes is to have tea with two biscuits, but no sugar and this is exactly what you should not be doing. "According to World Health Organisation and other global organisations for diabetes, 6-9 tsp of sugar in a day is fine. Instead of avoiding sugar, people should avoid invisible sugar sources in the form of breakfast cereals, fruit juices, biscuits, etc," says Rujuta.

Avoid having biscuits with tea or coffeePhoto Credit: iStock

In her videos and posts, Rujuta has categorically mentioned that anything that comes in a packet must be off the table if you want a healthy weight and good health. Snack healthy with makhanas, peanuts, roasted chanas, nuts and seeds. Chips, biscuits, instant noodles and frozen foods (amongst others) are your worst enemies if you are trying to lose weight. Similar is the case with beverages. Opt for plain water, lemon water, sugarcane juice, bel sherbet, etc over aerated drinks and energy drinks. Processed and packaged foods are prepared with added flavours, sugar and preservatives. While they offer you convenience in a busy and packed life, they can wreak havoc on your health and worsen blood pressure, heart health and diabetes.

If lifestyle coach Luke Coutinho is to be believed, then the coming years are going to be all about fasting and detox. Whether it is social media fasting, or the doing the traditional fast which involves refraining from eating, you need to include fasting in your routine. Speaking of intermittent fasting, this kind of eating plan can help you get in sync with circadian rhythm, as Luke explains. Other benefits of this fasting including promoting better sleep, aiding weight loss and even reversing type 2 diabetes. Social media fasting, on the other hand, can give your mind a break and help in reducing the stress you feel from constantly seeing other people's lives and accomplishments.

Intermittent fasting can aid sustainable weight loss and give your body the much-needed detoxPhoto Credit: iStock

Also read:Intermittent Fasting And Circadian Rhythm: 10 Tips To Make Intermittent Fasting Work For You

The importance of meal prepping cannot be stressed enough. In her 12-week fitness project, Rujuta mentions that before leaving from home every day, you should plan at least 3 meals of the day. Meal prepping is referred to meal planning. This is one lifestyle trend that has gained popularity in the past decade and will continue to be popular and change people's lives in 2020 and the coming years. Take out one day in the week where you create a chart of all your meals in the coming week. Buy vegetables, masalas and other groceries accordingly. And every day before leaving home, put in place 3 meals (breakfast, lunch and snacks) that you are going to have the whole day. The ideal thing to do is include lots of fruits, vegetables, whole grains, dairy, nuts, seeds, fatty fish, etc in your diet. Intake of protein, carbs, fats and fibre must be done in a balanced and holistic way. Meal prepping can prevent overeating and eating from outside. It is only one way to ensure a good intake of nutrients on a daily basis.

Nutritionists and health experts are now moving from restrictive diets to diets that are more inclusive and holistic in nature. You don't need to avoid fats or carbs to get fitter and thinner. You can eat good fats and healthy carbs, and even homemade sweets. The key is to practice portion control. Even when you're indulging, take care of the portion size. Eat everything that is in season, from aloo paranthas to aloo puri, laddoos and ghee. Just don't go overboard with the portion size.

Here's an interesting way to calculate how much you need to eat, as per Rujuta's mental meal map:

This 2020 and the new decade that is beginning with it, let's pledge towards getting fitter, healthier and disease-free with the help of most natural and sustainable ways. Here's wishing everyone a very Happy New Year 2020!

Also read:Cheat Meals: Our Expert Decodes Do's And Don'ts To Follow When Having A Cheat Meal

(Luke Coutinho, Holistic Lifestyle Coach - Integrative Medicine)

(Rujuta Diwekar is a nutritionist based in Mumbai)

(Rupali Datta is a Clinical Nutritionist based in Delhi)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Heres a warning for investors who are tempted by this year-end rally for stocks – MarketWatch

Posted: December 27, 2019 at 6:44 pm

Another day, another round of stock market records?

That may be a Friday stretch.

The big names that weve run a little hot and cold on this year, such as Amazon.com AMZN, +0.06%, were out in front, pulling the Santa-rally sleigh to fresh records on Thursday. (Remember, that traditional year-end rally for stocks that starts in the last 5 trading days in December and the first 2 in January).

Apple AAPL, -0.04% logged its best one-day gain in weeks, and has gained 84% with just three trading days left in 2019, the iPhone maker is looking at its best annual return in 10 years.

Heres a tweet that shows just how much weight some of these popular companies are swinging around:

Onto our call of the day, which warns individual investors against getting sucked into this Santa Rally, lest they want to pay the piper come January.

This is the time to be taking profits, not adding new money. Without a doubt, most of the people buying today will come to regret that decision over the next few weeks as prices dip back under these levels, writes popular financial blogger Jani Ziedins of Cracked Market. While he says that a pullback may not occur until February.

That bit of gloom flies in the face of optimism thats been swirling around that stocks are due for some first-quarter lift off. However, as Ziedins reminds us, institutional money managers are on vacation and not participating in this price action.

Opinion: What would happen if Santa fails to call on Wall Street this year?

That means whatever happens over the next few days is meaningless and has no bearing on what comes next, said Ziedins. In fact, it could have the opposite effect. A good few days now could be stealing profits from January and the higher we go now, the less room we have left next month, he says.

To be sure, someone has to be trading all those Amazon shares. See the stat below.

Read: The usual suspects arent driving those record closes for the Nasdaq

After Thursdays record session, the Dow DJIA, +0.08% , S&P 500 SPX, +0.00% are up, but the Nasdaq COMP, -0.17% is slipping. The dollar DXY, -0.53% is down. Europe stocks SXXP, +0.21% are mixed, while Asia markets ADOW, +0.83% gained, thanks to Wall Streets rally.

Our chart comes from The Market Ear blog, which shows the rising and falling fortunes of two exchange-traded funds this year. On the upside, weve got the SPDR S&P 500 ETF Trust SPY, -0.02%, which is a popular play on that index, while the cannabis-company focused ETFMG Alternative Harvest ETF MJ, -0.18% shows just how tough 2019 has been for that nascent sector.

Shares of Amazon logged their highest close since July on Thursday, according to Dow Jones Market Data. Preliminary data showed 6 million shares changed hands, which was the highest since 9.6 million on Oct. 25.

Starbucks SBUX, +0.06% will be giving away coffee at surprise parties to be announced each day between now and New Years Eve.

Disneys DIS, +0.03% Star Wars: The Rise of Skywalker logged the second-best Christmas Day ever at the domestic box office.

And China reported industrial profits improving in November.

At least 12 people died after a plane crash near the Kazakhstan airport

Your diet, that electric car, arent helping save the planet

Reddit roasting 22-year old who complained about paltry Christmas gifts

The life of a retail worker at the end of 2019 isnt to be envied

Need to Know starts early and is updated until the opening bell, but sign up here to get it delivered once to your email box. Be sure to check the Need to Know item. The emailed version will be sent out at about 7:30 a.m. Eastern.

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Celebrities like Gwyneth Paltrow made the 2010s the decade of health and wellness misinformation – NBCNews.com

Posted: December 27, 2019 at 6:44 pm

In 2010, Gwyneth Paltrows wellness brand, Goop, was just starting to get its goop-y mojo rolling. Tom Bradys lifestyle company, TB12, wasnt around, so we had no way of learning about bogus fitness concepts like muscle pliability. And Jessica Albas The Honest Company, a fearmongering and pseudoscience-based business that is currently worth over a billion dollars, was still one year away from inception.

But what a difference 10 years has made. Now all of these companies are thriving and many other celebrities, including Victoria Beckham and Kate Hudson, have started similar wellness brands.

But it is hard to deny that things are qualitatively different now. This has been the decade of misinformation. And, in the context of health, celebrities have led the charge.

Yes, pseudoscientific health claims have been with us for a long time. And celebrities have often embraced them. (Apparently, Greta Garbo never met a fad diet she didnt like or, at least, try.) But it is hard to deny that things are qualitatively different now. This has been the decade of misinformation. And, in the context of health, celebrities have led the charge.

Weve had the vagina steam (thanks, Gwyneth), jade vagina eggs (ditto), the vampire facial (Kim Kardashian West), bird poop facials (David and Victoria Beckham), facials made with discarded foreskin stem cells (Sandra Bullock), drinking your own urine (Madonna), placenta smoothies (more Kardashians) and too many crazy diets, cleanses and detoxes to mention. I could go on and on and on.

It seems entirely appropriate that we are closing this ridiculous decade with the too-absurd-to-be-true (but it is true) news that Josh Brolin burned his anus trying the latest wellness trend, perineum sunning.

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Some may dismiss the critique of celebrities and the associated health fads as a waste of time. Few people take this stuff seriously, it is argued. Bigger fish to fry. Fish in a barrel.

This perspective is mistaken.

Celebrity health noise has had (and continues to have) a large and measurable impact. There is a growing body of literature that has demonstrated celebrity marketing, musing and news coverage can have an influence on a range of health related behaviors, including dieting, cancer screening, smoking and suicide. Pop culture coverage of a health topic, like Angelina Jolies decision to get genetic testing, can affect, for better or worse, the utilization rates of health services. And there seems little doubt that many current evidence-free and potentially harmful health trends such a IV vitamin therapy, nonceliac gluten-free diets, cryotherapy and detoxification diets and procedures would not be nearly as popular but for the associated celebrity endorsements.

In addition, all this celebrity noise and wellness-related pontificating adds to an already noisy health information environment. Studies have consistently found that the public is increasingly confused about what a healthy lifestyle entails this, despite the fact that for most people the essential ingredients are straightforward and well established (dont smoke, exercise, eat real food, sleep, maintain a healthy weight, and drink alcohol in moderation or not at all).

When it comes to public discourse, few entities have the volume and reach of celebrities. As I write this, Katy Perry has 108 million Twitter followers; the World Health Organization has 5 million. In 2010, Instagram was just getting started. Ten years later, Instagram has emerged as a significant source of health misinformation and much of the messaging on the platform is dominated by celebrities (currently 17 of the top 20 Instagram accounts are run by either a musician, an actor or a sports star). When Katy Perry tweets about her love of supplements or Tom Brady posts science-free diet advice, it is seen by tens of millions.

Just being around this social media-fueled celebrity health noise can have an impact on our health behaviors and beliefs. The more we hear about something, the more believable it becomes. This is how and why fake news works. Indeed, research led by Canadian psychologist Gordon Pennycook has found that even a single exposure to misinformation can affect perceptions of accuracy.

And when celebrities do provide health advice be it about the effectiveness of an extreme diet, a ridiculous waist-training device, anti-vaccine baloney, or the need to screen for prostate cancer it is often packaged in the form of a compelling story. Narratives, especially highly memorable ones, can be extremely influential. A persuasive testimonial can displace a mountain of scientific data. Indeed, a 2016 study found that anecdotal stories impede our ability to reason scientifically.

A persuasive testimonial can displace a mountain of scientific data. Indeed, a 2016 study found that anecdotal stories impede our ability to reason scientifically.

I believe this is one of the reasons why celebrities hold so much sway. Celebrity wellness gurus are not truly health experts. But their messaging still has power because it plays to our cognitive biases, including the mere-exposure effect and our hardwired tendency to be influenced by stories.

What is a celebrity endorsement, after all, but a glossy, high profile and impressive testimonial from someone who is often a genetic outlier in areas such as appearance and athletic ability? When Tom Brady recommends that we avoid the consumption of dairy, it may feel like a good idea because it seems to have worked for him. Do not be fooled. You arent Tom Brady (unless you are, in which case, enough with the diet nonsense).

Of course, this decade of celebrity health hogwash should also be considered in the broader context. This is the era of misinformation, a time when trust in public institutions is declining and people feel uncertain about what to believe about, well, everything. Celebrity wellness hype contributes to this culture of untruth by both inviting a further erosion of critical thinking and promoting what is popular and aspirational rather than what is true.

In the coming decade let's do our best to ignore the celebrity noise (a man can dream!). We need everyone who cares about accurate representations of science and health issues including researchers, public health advocates, health care institutions, universities and, hopefully, you to use creative communication strategies, engaging story telling and social media-friendly imagery to get across the good science. Lets fight the celebrity-fueled misinformation tire fire with a fact-filled fire of our own.

More from our decade reflections project:

THINKing about 2010-2019: Where we started, how we grew and where we might go

White Christian America ended in the 2010s

Timothy Caulfield is a Canada Research Chair in Health Law and Policy at the University of Alberta, author of Is Gwyneth Paltrow Wrong About Everything?: How the Famous Sell Us Elixirs of Health, Beauty & Happiness (Beacon, 2015) and hostof A Users Guide to Cheating Death onNetflix.

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Hunters are Working With Scientists to Save the World’s Rarest Turtle – Discover Magazine

Posted: December 27, 2019 at 6:44 pm

(Inside Science) -- After nearly hunting a rare turtle to extinction, hunters are now working with scientists, pooling their collective knowledge to preserve the species.

The Swinhoe's softshell turtle (also known as the Yangtze giant softshell turtle) is the worlds rarest,with just one male in captivity and one other animal of unknown sex known to be living in the wild in Vietnam. Once found throughout the Red River and Chinas Yangtze River floodplain, this large freshwater species has plummeted toward extinction in recent decades due to habitat loss, poaching and capture for illegal trade.

Following thedeathof the last known female in April, the future of this critically endangered species is grim. But carefully documented conversations about the turtles with veteran hunters offer new hope.

The level of scientific knowledge is far from sufficient in Vietnam and probably explains why this species looks so rare, said Luca Luiselli, a tropical ecologist with the Institute for Development Ecology Conservation & Cooperation, a nonprofit based in Rome, Italy. Luiselli co-authored the study detailing the hunters conclusions, publishedonlinelast month in the journalAquatic Conservation.

The research team interviewed 10 experienced hunters living in north-central Vietnam. In private interviews, the men described their recollections of the species and its decline. Nine noted that they believe the turtles remain living in the wild.

This kind of information, which researchers refer to as local ecological knowledge, provides needed information in areas unknown to science, but very well known to local people, said John Fa, a conservation ecologist from Manchester Metropolitan University in the U.K. who did not participate in this study.

The study's lead author, ecologist Thong Pham Van, conducted independent interviews of each hunter in native Vietnamese using a questionnaire developed by the Paris-based Turtle Sanctuary Conservation Center.

Based on the hunters responses, researchers learned that Swinhoe numbers began falling rapidly during the 1980s, an economically tumultuous time in Vietnam. Ongoing pressure caused a secondary drop in the early 1990s, after which there were few sightings.

Hunters estimated that they could recall size estimates for about one-third of the animals they caught over four decades. Males were larger than females, but the average weight across all individuals was still a hefty 120 pounds, supporting their status as one of the worlds largest freshwater turtles.

Most of the men said the turtles have an omnivorous diet -- a departure from the almost entirely carnivorous diets of closely related species, Luiselli said. Multiple men claimed to have seen the animals grazing on floating plants.

And importantly, all but one man believed turtles could still be found in Vietnam. Several allegedphotosexist, although none are definitive proof. In 2018, a U.K.-based nonprofitclaimedto have identified at least one turtle from the species using environmental DNA collected from Xuan Khanh Lake, but still the evidence is indirect.

A true rediscovery of a turtle species has precedent. Luiselli previouslyfoundthe Nubian flapshell turtle, which was considered extinct, living in South Sudan by providingquestionnairesto local fisherman. Based on their answers, Luiselli was able to capture several individuals just where they said to look.

Weve seen that even the most endangered species can be quite abundant, Fa said. Vietnam is a country we know very little about, but weve been finding more surprises.

For example, the antelopelike saola, also called the Asian Unicorn, was photographed in Vietnam in 2013 for the first time since 1999. More recently,camera trapsin lowland forests captured the first sighting of the silver-backed chevrotain -- a small, hoofed mammal known as a mouse-deer -- in 29 years.

The team will now need to follow up by looking for rare turtles in the wild. Among other ecologists, the reliability of questionnaire-based studies remains contentious.

Whit Gibbons, a herpetologist at the University of Georgia in Athens, said there are multiple ways the results can be misleading. People can forget, they can lie or they can remember wrong, he said.

But Luiselli believes such surveys can provide valuable information. When he conducted pilot studies in Nigeria that compared knowledge of snakes among locals to his own monitoring data, for example, he found that the results were consistent.

The group is currently interviewing fishermen so they can set traps in the most promising locations. Ideally, new turtles would help to reestablish the stalled captive breeding program and provide valuable information on an elusive species that is difficult to study.

Gibbons thinks theyll succeed, but worries that any conservation efforts will be moot without addressing the multiple stressors turtles face: "Someone is going to find them, but it might not make a difference [to their survival] without changes in cultural attitudes and habitat degradation."

[This story was originally published on InsideScience.org]

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New year, new you: Three people share strategies of remarkable resolve – Buffalo News

Posted: December 27, 2019 at 6:44 pm

Persistence and understanding can help you boost the odds of following through on a resolution any time of year including goals you make for the new year to improve your health and well-being.

A comprehensive approach also is key, according to three people whove successfully met goals so many of us would like to achieve.

One lost lots weight.

Another dramatically reduced stress.

A third stopped smoking 36 years after she started.

It wasnt enough to resolve to do those things. All three shared the key steps they took along the way. Get help. Share your goal with others, and welcome encouragement. Create, follow and track a plan. Treat setbacks as temporary and get extra help and encouragement if they become more routine.

Each also underlined the reality of their successful resolve: Change is difficult and is a process, not an event.

To invite change, specifically at a pace you can handle, your life will change, said Marissa Biondolillo, who has learned to overcome stress that once overwhelmed her. Positive change doesn't mean painless change, but it will be meaningful. If you think of what you want for yourself and you are willing to back it seriously, it can happen.

John Prisaznuk used to eat a fairly standard Buffalo diet before his weight climbed to 353 pounds. Last week to a workout at Jada Blitz Fitness in Clarence, he brought a pair of size 56-inch waist pants he used to wear. (Sharon Cantillon/Buffalo News)

John Prisaznuk was in a challenging marriage when he ramped up his desire to find comfort in a companion he had known since childhood.

Food.

Prisaznuk was raised on standard Buffalo fare.

Ive eaten an entire pizza and 10, 20 chicken wings at one time, he said.

Pasta and sugary treats that satisfied his sweet tooth also were routine fare.

He never thought much about exercise, either, not with a wife who had a serious mental illness, a busy teaching job at Cleveland Hill Middle School and three young kids at home.

The 5-foot-6 Prisaznuk wore pants with a 56-inch waist and weighed 353 pounds by late 2000, when he decided gastric bypass surgery was the best way to jump-start what he knew would be a massive undertaking: getting to a healthy weight.

I couldn't move, he said. I couldn't climb stairs. I couldn't play with my kids. My classroom is on the third floor and I had a really hard time getting there. My blood pressure was high, and I was on a pill. I'm not anymore.

The gastric surgery, and five years of faithfully following a Weight Watchers eating plan that counted calories and focused on eating nutritious foods in proper portion sizes, helped him drop 90 pounds in five years.

I had to relearn how to eat, he said. Once I learned about the right foods, I was like, All right, I can do this.

He was able to maintain his weight loss but a busy life and his wife Beths progressively worsening bipolar disorder complicated matters. She died from the disease in early 2012.

Prisaznuk still weighed 250 pounds when he arrived at Jada Blitz Fitness in Clarence 4 years ago. He started to take hourlong personal strength training workouts four times a week.

Most members looked stronger, thinner and healthier than Prisaznuk. He was terrified. He still weighed about 250 pounds. He pushed through the fear of being imperfect with help from his trainers, Gaige Hoot and Adam Gutierrez.

Those in the fitness field have dedicated themselves to better health and want to share their knowledge without judging others, Hoot said.

I think there is no better investment than investing in yourself, your health and wellness, he said.

Early this year, Prisaznuk also started taking nutrition sessions with Aubree Aubs Shofner, a certified nutrition coach with Balanced Body Foods, also at Jada Blitz.

Shofner helped Prisaznuk further shape the way he eats.

I always eat protein first because that fills me up, he said. Then a mix of fruits and vegetables and healthy carbs. I love brown rice. I love jasmine rice. There's a grain called farro that was in one of the Balanced Body meals that I recently bought, then I found it at the Lexington Food Co-op.

Prisaznuk finds the fitness part easier than the healthy eating part. He recently placed a greater emphasis on drinking 3 liters of water every day and weaning off Diet Coke. He also has learned that moderation is key.

The food part is all about finding the right balance, he said. I'm not going to give up my dark chocolate but Im going to eat only a little bit not 29 pieces.

Today, Prisaznuk weighs 178 pounds and wears pants with a size 32-inch waist.

His muscle mass has improved. He continues to add to his weight loss and maintenance repertoire.

He took his first high-intensity interval training class this week and recently took a Zumba class with Shahna Markman, his girlfriend of nearly a year. Both are committed to healthy habits, including long walks near Prisaznuks Cheektowaga home and in Delaware Park.

If others think they can do it on their own, thats great, he added, but if it was that easy, we wouldnt have the obesity problem we have in the country. There are tons of resources out there, but you have to be patient with yourself and you have to know that its not going to be fast and its not going to always be easy. It gets easier over time, because you form habits.

Marissa Biondolillo reduces stress by meditating regularly, including at the Himalayan Institute Buffalo, where she learned to become a yoga instructor. (Sharon Cantillon/Buffalo News)

Marissa Biondolillo was built for busyness.

She double-majored in sociology and womens studies at William Smith College in the Finger Lakes before heading to Ithaca to forge a life filled with retail jobs, community theater and vague ideas about the future.

I ran from my problems for a good amount of time, said Biondolillo, 30, a Hamburg native who now lives in the Buffalo University Heights neighborhood.

She moved back to region about 3 years ago, several months after a falling out with a creative organization in Central New York triggered crisis of confidence.

I was used to stress, that constant spiraling of thoughts and the weight of things, she said. I knew how to handle it. But it came to a point where I just sort of froze. I couldn't make a decision. I couldn't get myself out of bed.

Biondolillo decided in February 2016 to try new ways to break her rut. Friends suggested she start by taking a meditation class at an Ithaca integrative health clinic. She tried and soon discovered that her goal to improve her mind should start with a focus on her body.

Meditation taught me how to feel my body from the inside out, she said, and that, for me, was the shortcut to being present and being mindful.

Biondolillo made a commitment to go to the meditation class at 6 p.m. each Monday. In the months to come, that changed to two weekly classes, then yoga.

Two books The Four Agreements, by Don Miguel Ruiz; and The Artist's Way, by Julia Cameron helped her gain understanding as she continued to add classes to her schedule. She saw a behavioral health counselor. She kept a journal to note when and how stress got the best of her.

She also used a smartphone app, Insight Timer, to assure that meditation would be part of each day, and if and when anxiety mounted.

From there, the doors kept opening, Biondolillo said.

She started acting in Shakespeare in the Park performances, joined the Ujima Company and acted with several other companies.

She and Benjamin Turchiarelli, a fellow part-time actor, got engaged. She also took the 200-hour yoga instructor training at Himalayan Institute Buffalo and started teaching, first to her mother, Annalise, and then to several of the parents of her former Hamburg High School friends.

These days, Biondolillo rarely fixates on things she wished hadnt happened in her life, or lets her mind run through scenarios she fears will end badly.

The skills she learned through meditation and yoga breathing exercises, stillness, the ability to control more of your body as the practices become meaningful parts of your life have given her greater awareness.

The whole point of mindfulness isn't just to notice things, she added, but to accept them.

The process has helped her design a different future. She completed her first semester earlier this month toward her masters degree at the University at Buffalo School of Social Work. She works part time as a mental health technician at BryLin Hospital. She continues to act.

Now, when I'm teaching yoga and teaching lessons about mindfulness, Biondolillo said, I usually say, Go to your senses. What do you feel is happening right now? If you develop that skill, it throws a spoke in the wheel of the stress and anxiety spiral.

Registered nurse and former cigarette smoker Deborah Lipinski, 49, of Kenmore, who has worked out regularly and sold natural cleaning products for years, says its been easier to reconcile her choices since she quit smoking Jan. 31. (Mark Mulville/Buffalo News)

Deborah Lipinski used to be one of the nurses people see standing outside a hospital smoking a cigarette. The image all too familiar and perplexing is a testament to the power of nicotine.

Lipinski started smoking when she was 12. She quit several times during her life including while she was pregnant with her four children, ages 7 to 17 but kept returning to the deadly habit.

That changed last January, the week her mother was diagnosed with breast cancer.

I needed to be done, Lipinski said. I wanted to be there to help my mother. I'm a nurse. I know that smoking is bad for you. I just needed to figure out how I was going to deal with stress differently.

Lipinski, of Kenmore, has been a registered nurse almost all her adult life. Shes mostly worked in surgical settings and has seen the damage smoking has caused others. She has worked the last four years as a clinical auditor at Independent Health in Amherst, slipping out of the office at least once a day during the first three of those years for a mile-long round trip to Tim Hortons. She told co-workers it was for coffee, too embarrassed to say she needed a smoking break.

During one of those breaks, she called the New York Smokers Quitline (nysmokefree.com; 866-697-8487) from the Tim Hortons lobby.

I said to myself, I need to quit. I need a plan. I need help, because I know I can't do this on my own.

Lipinski tried an oral medication in the late 1990s and quit for three years. She also tried vaping. That didnt work, she said.

Checking in with a Quitline smoking cessation coach kept her accountable. So did tell friends and acquaintances she had quit. Some of her co-workers were shocked because shed hidden her habit so effectively. She put an app, Smoke Free, on her smartphone, which reminds her about specific dangers of smoking, how long shes been smoke-free and how much shes saved since she quit.

Lipinski used nicotine patches that diminished in strength over about three months. Yoga, meditation and deep breathing have become healthy tools to ward off urges to smoke, which grew far less frequent as months passed.

Honestly, I don't even think that that's going to be an issue at this point, she said.

Her husband and kids are much happier and Lipinski no longer has to step outside her house or her office including in the dead of winter to light up. Shes also saved about $75 to $100 a month, and stopped visits to Native American territory to buy cheaper cigarettes to support her half- to full-pack-a-day addiction.

Her mother, Sharon Rott, is now cancer-free, and taking steps to help her stay that way.

Lipinski is nicotine-free. She said a life without cigarettes fits much more comfortably into a life that also includes a career in health care, her Beach Body on Demand workouts and her side job selling Norwex.

Norwex is a microfiber way of cleaning to get rid of the chemicals in your home, she said, and so here I was telling people to get the chemicals out of their home yet I'm smoking. It just didn't make sense.

It took Lipinski several times to stop smoking, so her final message to others who still do is to keep trying to quit. It's worth it.

email:refresh@buffnews.com

Twitter:@BNrefresh,@ScottBScanlon

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New year, new you: Three people share strategies of remarkable resolve - Buffalo News

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From renewables to Netflix: the 15 super-trends that defined the 2010s – The Guardian

Posted: December 27, 2019 at 6:44 pm

The plastics backlash Garbage, including plastic waste, is seen at the beach in Costa del Este, Panama City. Photograph: Luis Acosta/AFP via Getty Images

It was once the height of metropolitan chic: the dash into Starbucks for a skinny decaf caramel latte en route for work, the takeaway cup a mark of upward mobility. Those were the days of Sex and the City, when the culture of doing everything on the go eating, drinking, socialising was taking hold.

But in the past 10 years, in the developed world at least, the accoutrements of a disposable society the coffee cup, the plastic bag, the bottle of water have become items of shame as we see them pulled from dead marine mammals, clogging rivers in developing countries or lying on beaches littered with detritus.

Since 2010, more than 120 countries have banned or legislated against the use of plastic bags. European countries, including the UK, have considered levies on takeaway coffee cups and multimillion-pound brands such as Coca-Cola and Nestl have faced high-profile campaigns designed to get them to clean up their waste. Fast fashion has come under fire too.

These movements are in their infancy and the scale of the problem is still growing. Some companies are taking their own steps, but legislation in Europe will force their minds to focus on reducing their waste footprint. And while images continue to spread across the globe exposing how our lifestyles damage wildlife and the environment, the backlash against a disposable society is likely to continue. Sandra Laville

The 2010s were a decade of hard-won progress in gender equality and reproductive rights globally. The launch of a campaign to increase access to modern forms of contraceptive in 2012 has resulted in 53 million more women and girls now using family planning in some of the worlds poorest countries. Two-thirds of countries have achieved gender parity in primary education. And, although the figure is still low, more women are now sitting in parliament than in 2010: 11,340, compared with 8,190.

The #MeToo and Times Up movements have propelled sexual violence and harassment into the spotlight and young women have become the face of high-profile global campaigns, including the Nobel laureate Malala Yousafzai fighting for girls education, and Greta Thunberg for action to tackle the climate crisis. One notable campaign was the struggle against female genital mutilation (FGM), which gathered pace through the decade.

But any progress is tempered by statistics that show one in three women globally will experience sexual or physical violence in their lifetime. Efforts by conservative religious groups to roll back womens rights, particularly sexual and reproductive rights, have intensified and are having some impact. The Trump administration has emboldened these groups by introducing an extreme policy that bans funding to overseas groups doing any work related to abortion.

However, women are mobilising in their tens of thousands to fight the backlash, setting the stage for a turbulent start to a new decade. Liz Ford

Giving a DVD or CD as a gift in 2010 was commonplace. Not any more. In the past decade, not only has the music industry shifted from CD to MP3 (with a smattering of a cassette and vinyl resurgence thrown in) and TV platforms from live services to on-demand catch-up players, but paid-for streaming is now the unequivocal norm across most of the developed world.

Since Netflix switched its primary business model of DVD rental to streaming in 2010, its user base has soared. The recent release of the $159m Scorsese epic The Irishman amply demonstrates that Netflix has the financing to eclipse even the most established of Hollywood giants for its own content. Other producers are following suit, from Amazons Prime Video service, which accounts for over 26 million users, to the BBC and ITVs new BritBox platform. Streaming has become the default.

The situation is even more marked in the music industry. Since its launch in 2008, Spotify has grown to 248 million monthly active users and is valued at $23bn. Streaming now accounts for more than half of major record label income. As CD sales drop by almost 29% year on year, labels are increasingly relying on streaming as the main platform for their new and established artists, with services such as Apple Music, Tidal and Amazon Music all providing rival alternatives. Even MP3 downloads are dropping by almost 28% each year, a shift exemplified by Apple shutting down its flagship iTunes service to become a part of its streaming platform, Apple Music.

Potential unlimited access to thousands of hours of TV, film and music is clearly a tantalising prospect not to mention the environmental advantages of moving away from physical products. The access to this information has become more important than ownership. Few predict that the tide of streaming will turn back any time soon. Ammar Kalia

Ten years ago, being vegan came with a certain social stigma. It was the kind of diet that led to eye-rolls at dinner parties, a limited range of restaurant options and the continuous fielding of the question: So, what do you eat?

But over the course of a decade veganism has gone mainstream in the developed world. According to a poll commissioned by the Vegan Society, there are now 600,000 vegans in the UK, up from 150,000 in 2014, as well as millions adopting vegetarian or flexitarian diets. Its no surprise that companies have been scrambling to make the most of this flourishing new market.

One in six food products launched in the UK in 2018 had a vegan claim and all the major supermarket chains have increased their vegan offerings. Who could forget the nationwide buzz generated by the Greggs vegan sausage roll earlier this year, which flew off the shelves and boosted company profits? Now McDonalds has announced the launch of its first fully vegan Happy Meal.

Concern over animal welfare, along with a desire to be more environmentally friendly and eat healthily, has largely fuelled the demand, with record numbers signing up to Veganuary every year, from 3,300 in 2014 to 250,000 in 2019. And the trend is not just consigned to food: sales of cruelty-free cleaning products have soared, while Superdrug reported a rise of over 300% in sales of vegan-labelled beauty products from 2015 to 2018.

There are now countless vegan events and dozens of cookbooks, and restaurants from Wagamamas to Pizza Hut offer vegan options; in just a few years, consumer pressure has forced society to accommodate lifestyles free from animal products better than ever before. The shift shows no sign of letting up either, with some reports suggesting that a quarter of the population will be vegetarian by 2025. Jessica Murray

In early December, thousands of Britons were paid to charge their electric vehicles or run a laundry load to make use of the record-breaking renewable energy generated by the UKs wind farms. It is the latest example of how the renewable industry has turned the energy system on its head in the past 10 years.

At the turn of the decade, wind, solar and hydro power projects made up less than 8% of Britains electricity. Today, more than a third of the electricity mix comes from the fleet of renewable projects, which have grown fourfold in 10 years. Globally, investors have ploughed $2.5tn into renewables since 2010 to drive its share of the worlds power generation to 12%.

The burgeoning industrys greatest feat has been to cut the costs of renewable energy technology far faster than expected. A global survey by Bloomberg New Energy Finance found that solar power costs had fallen by over 80% since 2009, while onshore wind had plunged by 46%. In the UK, the cost of offshore windfarms has dropped by half in the past two years alone; they are now cheaper to build and run than fossil-fuel plants.

The ultra-low cost of renewables means wind and solar farms will spread even faster in the years to come. By 2030, the UK government expects offshore windfarms alone to provide almost a third of the UKs electricity, with total renewables making up about half of the electricity system. Renewable energys greatest decade will light the way for even greater decades ahead. Jillian Ambrose

It was the decade when we finally turned to face our mental health problems, didnt much like what we saw and started to do something about it.

In 2010, depression was still the illness that dared not speak its name: wherever you lived, few people mentioned it in public apart from the occasional brave celebrity outlier. Certainly there were no MPs, chief executives or presidents on the record about their psychological disorders.

By the end of 2019, its still not easy to tell the world that there is something not quite right with your brain. But its perhaps easier than it has ever been. You may well still face discrimination particularly if you suffer from one of the rarer conditions that are still taboo, like schizophrenia or borderline personality disorder. But people will understand.

Many family doctors will have a better grasp now than they did 10 years ago (though they may not be able to do much for you). Your workplace will probably have mental health first-aiders, employee assistance programmes and, if they are really smart, psychiatric conditions added to employee insurance policies. Your friends will all know someone who has been through something similar.

What changed? The internet undoubtedly helped (though Googling your symptoms remains a very bad idea): a torrent of blogs, videos and advice columns helped to shed light on the darkness. Campaigns by British royal family members and mental health charities cut through. MPs including Charles Walker and Kevan Jones came out. Portrayals in TV shows, films and novels multiplied.

The next step is to crack the treatment conundrum. By the end of the 2020s, mental ill-health will be so common that it may even become the rule rather than the exception. But it will still feel like the most dreadful thing that can ever happen to a human, and the demand for services will have gone up, not down. Mark Rice-Oxley

At the start of the 2010s, transgender people did not exist in the mainstream. They were portrayed by cisgender actors in Hollywood, excluded from US and UK gay rights groups and denied basic legal recognition. But now, trans and non-binary people are stars on screen and breaking barriers in media, politics, sports, courtrooms, science and other industries.

In 2013, the US whistleblower Chelsea Manning came out as trans and became a global LGBTQ+ icon. In 2014, the actor Laverne Cox graced the cover of Time magazine, which declared a transgender tipping point. Caitlyn Jenner came out the following year.

While cis male actors repeatedly won awards for playing trans women in the first half of the decade and beyond, this kind of casting eventually became untenable; in 2018, Scarlett Johansson dropped a role as a trans man amid massive backlash, while Tangerine, A Fantastic Woman, Pose and other projects raised the bar by giving trans actors leading roles.

Celebrities such as Indya Moore, Asia Kate Dillon and Sam Smith also came out as non-binary, pushing mainstream awareness of gender-nonconforming people, who have long existed in cultures around the world.

With expanded societal and scientific recognition that gender is fluid, states across the US passed laws allowing people who are neither female nor male to mark a third gender on IDs. Germany, Nepal, Austria and other countries also expanded gender options. Teens increasingly rejected gender labels and intersex rights activism blossomed.

There has been a dark side to the progress: unprecedented assaults on LGBTQ+ rights and increasing reports of violence, harassment and discrimination, particularly against trans women of colour. The decade of visibility and backlash has set the stage for continued civil rights battles with growing movements of trans and non-binary people organising to fight back. Sam Levin in Los Angeles

A decade of steady quantitive growth for womens football in England has been studded with qualitative leaps in the sports development.

In 2011, the FA launched the Womens Super League and moved the game out of the shadow of the mens into the summer. It was a bold step and reaped instant rewards. The average attendance of 550 in that first season was an increase of 604% on the previous season average. At the decades close, that average had reached 4,112.

The English national team, the Lionesses, have provided the biggest public window into the game, with consistent showings through the decade. That has generated a surge in the number of women and girls playing football: there are now more than 11,000 registered teams and more than 2.6 million women over 16 playing at one level or another.

This is all a result of multimillion-pound investment from the FA and commercial partners. In 2018, the FA announced an additional investment of 50m in the womens game over six years. A league sponsorship deal with Barclays is believed to include investment of as much as 20m.

There is a real momentum behind womens football. Professionalism means the product on the pitch has improved dramatically and a home Euros to help start the decade off in 2021 is likely to be another moment that propels the sport forward. Suzanne Wrack

The jury is still out on whether vaping will take over from more traditional methods of consuming tobacco but, in terms of pure numbers, it was indisputably one of the trends of the decade.

The first e-cigarette is credited to a Chinese pharmacist called Hon Lik, who said he invented it after his father died of lung cancer. Those that arrived in the UK in 2006 were described as cigalikes, devices heating nicotine to produce inhalable vapour but still masquerading as cigarettes.

Measurement of e-cigarette use began in 2012, at a time when less than half the adult population of the UK had heard of them. In that year, there were 700,000 users (1.7% of the population). In 2019, that had grown to 3.6 million (7.1%). According to ASH (Action on Smoking and Health), just under 2 million of todays vapers are ex-smokers, 1.4 million are current smokers and 200,000 have never smoked. The reason most often given for vaping is to quit smoking. Most public health experts in the UK, with some notable exceptions, think e-cigarettes could save lives. Nicotine is strongly addictive but not proven to do harm, whereas the smoke and tar from tobacco kill up to half of those who use cigarettes.

But e-cigarettes have developed a bad name in the US, at first because of Juul, a stylish device looking like a USB stick that took off among high-school pupils. It contains three times the level of nicotine permitted in Europe. A panic among parents and teachers became a national scare when reports began to pile up of adult vapers with lung diseases. As of mid-November, the authorities have reported 2,172 cases of lung injury and 42 deaths.

If e-cigarettes can weather the storm and irrefutable data is collected to show they are a big help in quitting smoking, they could still have a bright future. But after such reputational damage, the adolescents of 2030 may be asking: Vaping what was that? Sarah Boseley

The technical specification says it all. In 2010, the top-of-the-line iPhone 3GS had a 480-pixel-high screen, 32GB of storage and a 3-megapixel camera. Going into 2020, the equivalent iPhone 11 Pro has a 12-megapixel camera, 512GB of storage, and about 17 times the pixels in the screen. Weve dropped the smart, too, and the mobile. Its just a phone now and it lies at the heart of everything.

It also costs 1,400. That, more than anything else, shows the real change that smartphones have wrought over the past decade: from an optional extra, sold to boost the value of phone contracts, to the core of modern life. Apple can charge such a price because phones are firmly established as central to productivity, to entertainment, to communication and to education.

The proliferation of phones across the globe is one of the stories of the decade. There are an estimated 3.2 billion smartphone users worldwide, a penetration rate of 42%. That spread overwhelmingly on Googles Android operating system has let countries leapfrog previously essential stages of development: from sub-Saharan Africa, where mobile internet is crucial to economic development even though fixed lines are still scarce, to China, where cashless stores are more common than in the US despite a 10th of the take-up of credit cards.

In the developed world, phones have killed the concept of being online. Once, the internet was a place you sat down to connect to. Now, were all online all the time, and the reality-distorting effects are bleeding over into meatspace. Misinformation on Twitter makes the front pages; CGI-Instagram influencers are licensed for fashion ads.

That change will last. Phones may alter unrecognisably over the next decade, with smart glasses, voice assistants and wearables taking more of the interactions, shrinking the phone down to an always-on and always-on-you hub. But the blending of realities is here to stay. Alex Hern

In 2010, the traditional media ecosystem was fraying but largely intact: television still attracted big ratings, print newspaper sales were struggling but had yet to fall off a cliff and many people still used traditional phones that could do little more than call and text. Although we were spending increasing amounts of time online, people still generally accessed Facebook through the site on a desktop computer. Instagram was in its infancy. Twitter was still quite niche.

But as smartphone usage took off in the early part of the decade, everything changed. Suddenly, checking a social network turned from something that took place a maximum of a few times a day, perhaps on your lunch break when the boss wasnt looking, into an addictive habit. With people constantly checking Facebook, new ways of communication and new formats of conveying news took hold. As hundreds of millions spent more time on these networks, the advertising cash followed them. By the end of the decade the social network that started as outsiders had grown into lightly regulated behemoths. Their algorithms exerted enormous influence over commerce, the media, and politics. They were credited with anything from allowing small businesses to flourish to undermining journalism and helping extremists to gain power.

Whether the same social networks continue to exert the same amount of influence in 2030 depends on two things. First, whether governments have the political will to regulate or break up these companies. And, second, and potentially more damaging, whether they can convince the public to keep using them and not spend their time elsewhere. One scary lesson for Mark Zuckerberg is that no one is talking about the risk MySpace poses to democracy. Jim Waterson

The shale revolution has made the unthinkable inevitable. In the blink of a decade, fracking has transformed the US from an energy-hungry importer to one of the worlds most important energy producers. The US is poised to enter the 2020s as a net exporter of oil and gas for the first time since records began.

At the centre of the boom in shale oil and gas was a technology breakthrough. Across the US shale heartlands in Texas, North Dakota and New Mexico, hydraulic fracturing unlocked vast reserves of oil and gas trapped in unyielding layers of shale. It was an engineering feat that has upended global energy markets and rewritten the rules of geopolitics.

The impact has been profound. By declaring its energy independence, the US has claimed its right to step back from the instability in the Middle East in favour of a US-first diplomatic policy. It has ignited a surge in manufacturing, which has helped fuel trade tensions with China. It has hardened the stance against the climate agenda, oiling the US exit from the Paris climate agreement. Since 2010, the amount of shale oil and gas produced has increased sixfold.

Within the first half of the decade, the rise of North Americas upstart frackers triggered the start of the most severe oil market downturn on record. By the second half of the decade the Opec oil group determined its production policy around the prospects of US frackers. Today, the worlds biggest oil companies have staked multibillion-dollar investments on their claim to the next phase of the US shale era.

There is yet to be a convincing successor to the US shale boom elsewhere in the world and with good reason. Environmental concerns, densely populated areas and fierce public opposition have kept frackers at bay across Europe. Efforts to ignite a US-style shale boom in Argentina have been slow to gain traction but may soon take off. Jillian Ambrose

Austerity has defined the decade. Trillions of dollars may have been pumped into the banks to reboot global growth across the developed world but cuts to public spending and welfare benefits, rather than Keynesian stimulus, was the remedy adopted by western governments battered by the worst economic shock since the great depression.

In Britain, cuts imposed by the Conservatives determined the 2010s, fuelling political dissatisfaction that led to the Brexit vote. But the austerity drive spread around the world. Greece was at the centre during the eurozone sovereign debt crisis, as markets feared contagion for other euro-area nations, known together as the PIIGS: Portugal, Italy, Ireland, Greece and Spain.

Austerity was the condition attached to international bailouts to stop the rot. Cutting the way to prosperity was all the rage. The belief was that governments could mend their finances while central banks rebooted economic growth by cutting interest rates to zero and firing up the quantitative-easing money press.

The trick worked to a degree, stopping the last recession from turning into another great depression. The US has enjoyed the longest uninterrupted stretch of growth in modern history.

But austerity dismantled the mechanisms that reduce inequality. The 2010s mark the weakest economic expansion on record, wage growth has stalled, the public realm lies in tatters, improvements in living standards are stagnating, politics has shattered into extremes and the world economy remains on life support. A third of young people are still out of work in Greece, where the economy remains a quarter smaller than in 2007. More than 14 million in Britain are struggling in poverty.

Austerity dogma is fading and increasingly regarded a mistake. But after defining the past decade, it will still influence the next. Government spending is starting to rise to repair the damage, but trust in establishment politicians to deliver is shot. The 2010s incubated more radical ideas that will colour the 2020s, while the consequences of austerity will continue to be felt. Richard Partington

In 2010, migration was much less visible on the global agenda, other than in central America and parts of south-east Asia. Today it is a pressing issue on most continents.

There are currently more than 272 million people around the world living outside their country of birth 3.5% of the global population. This is an increase of 51 million since 2010. It shows that the rise in the global number of migrants has outpaced the increase in the worlds population but perhaps not by as much as political rhetoric suggests. Forced migration meaning refugees and asylum seekers has risen much faster than voluntary movement of people seeking better opportunities. One in seven migrants is younger than 20.

Despite the global compacts on migration and refugees adopted last year and despite the broad benefits that migration often brings the issue is arguably more politically sensitive than at any point since the end of the second world war. Governments across Europe and in the US and Australia have put up fences and forced back people seeking refuge.

Migration patterns are tough to predict since they reflect evolving crises and instability but also longer-term societal changes in demographics, economic development, transport access and connectivity. There is every indication, though, that rising population, climate pressure, food insecurity and conflict mean migration will remain as potent an issue through the 2020s. But evidence does not support a dramatic rise in either the number or proportion of migrants.

The latest UN projections suggest zero net migration between now and 2050, which would mean migrants would remain at about 3.17% of a global population of 9.8 billion. Lucy Lamble

When G20 world leaders gathered in London in April 2009, only one politician Silvio Berlusconi could justifiably have been called a rightwing populist. Fast-forward a decade, and three of the four largest democracies on the planet now have far-right populists at the helm: Jair Bolsonaro in Brazil, Narendra Modi in India and Donald Trump in the US.

In Europe, radical-right populist parties are rarely winning elections but they are securing more votes, more seats in parliament and more power-sharing roles in coalition governments than at any time since the second world war. In the two western countries that arguably suffered most under the rule of 20th-century fascists Germany and Spain far-right parties using populist rhetoric are the third-largest parties in parliament. And they control the government in Poland and Hungary the Hungarian prime minister, Viktor Orbn, has gone a long way toward his goal of transforming the EU country into what he hopes will be an illiberal democracy.

Political scientists do not agree how we got ourselves into this hole, and are even less sure about how we can scramble out. Many explanations for the causes of the rightwing populist wave point to the effects of financial crisis of 2008, the September 11 attacks (and the security clampdown that followed) and, in Europe, the so-called migrant crisis in 2015, which brought into focus long-simmering unease over mass migration.

Others point to the dominance of a neoliberal economic order implemented not just by conservatives but also those who identified as centre-left and paving the way to rampant globalisation and inequality. But no one should discount the impact of a technological era, which has rewired the entire information ecosystem, eroding trust in institutions and rewarding the kind of angry, tribal, divisive and sensational political debates in which rightwing populist thrive. Paul Lewis

What will be the great trends of the 2020s? Let us know your thoughts by emailing theupside@theguardian.com

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Choose The Best Diet For You – NPR

Posted: December 27, 2019 at 6:44 pm

There are a lot of diets out there the cayenne pepper diet, the baby food diet, that diet where you can only eat grapefruit and eggs. How do you sort through the fads and find a diet that's right (and healthy) for you? Jenna Sterner/NPR hide caption

There are a lot of diets out there the cayenne pepper diet, the baby food diet, that diet where you can only eat grapefruit and eggs. How do you sort through the fads and find a diet that's right (and healthy) for you?

Fad diets come and go, and there's no one diet that's best for everyone. So, here are some simple tips to help you pick one that's best for you.

Before we start, here's an important concept to anchor your thinking: All the best diets have a lot in common. They nudge you to eat more fruits, vegetables and lean protein while at the same time cutting back on refined sugars and packaged foods full of ultra-refined carbs.

Now, on to the tips. David Katz, a preventive health physician and the founding director of Yale University's Yale-Griffin Prevention Research Center, will be our guide. Then we'll discuss a few of the diets ranked most highly by U.S. News & World Report.

For a diet to be effective, it's got to be one you can stick with. So before you choose a diet, Katz says ask yourself these questions:

Some popular diets get lower marks in Katz's book because they are difficult to maintain over time.

Katz says that oftentimes, good diets sound more alike than different. Two of the most highly ranked diets on U.S. News list the DASH diet and a Mediterranean diet share a lot of the same building blocks of fruits, veggies and whole grains. They also allow for moderate amounts of eggs, poultry and dairy. Both diets recommend taking it easy on sweets, sugary drinks and red meat.

If you want to align your eating habits with a healthy planet, think about the environmental footprint of your diet.

"I don't think ... we can talk about diet and health and not factor in the health of the planet," Katz says. Consider this: Beef production uses about 20 times the land and emits 20 times the emissions compared to producing beans, per gram of protein. And, there's a consensus among many health experts around the globe that a diet low in red meat consumption is better for our health and the planet's health. The EAT-Lancet Commission report recommends less than an ounce a day of red meat, or about a hamburger per week. (The folks at the World Resources Institute have calculated the greenhouse gas emissions associated with producing a gram of edible protein of various foods, from eggs, nuts and soy to poultry and beef.)

And now, for a look at some of the ranked diets from U.S. News:

The Mediterranean diet

Some populations with the longest life spans follow a Mediterranean diet, Katz says. He points to so-called blue zones. "There are five blue-zone populations identified to date," Katz says. "These are the people around the world who most routinely live to be 100 and don't get chronic disease," Katz says. Two of these zones are in Mediterranean areas: Ikaria, Greece, and Sardinia, Italy. The diet has been linked to lower rates of breast cancer and heart disease.

Here's how U.S. News describes the Mediterranean pattern of eating: "This diet emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil and flavorful herbs and spices, fish and seafood, at least a couple of times a week, and poultry, eggs, cheese and yogurt in moderation, while saving sweets and red meat for special occasions. Top it off with a splash of red wine if you want, and remember to stay physically active and you're set."

Who might this diet be good for? If you don't want to count calories and your goal is overall good health, you may want to give the Mediterranean diet a try. But make sure you buy good olive oil. Here's a hint: To get the freshest olive oil, look for a harvest date on the bottle.

The DASH diet

The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is promoted by the National Heart, Lung, and Blood Institute to do exactly that prevent high blood pressure. It's not a sexy sounding diet, but it's tried and true and routinely ranks as a best diet for health.

It emphasizes the food you've always been told to eat fruits, veggies, whole grains, lean protein and low-fat dairy, which are high in blood pressure-deflating nutrients such as potassium, calcium, protein and fiber. And, of course, it recommends cutting back on sodium.

As we've reported, there's a lot of evidence pointing to the benefits of this pattern of eating everything from weight loss, protection against heart disease and certain cancers, as well as diabetes prevention.

The keto diet

The keto diet emphasizes weight loss through burning fat. The goal is to quickly lose weight and ultimately feel better with fewer cravings while boosting your mood, mental focus and energy. It's an ultra low-carb diet.

"It tends to be a very low-fiber diet," Katz says. "That's bad for the gastrointestinal tract," Katz says, so he's not a big fan. The keto diet has come in last place in some of the U.S. News rankings because experts say it can be extreme and hard to stick to. Though, for people who do stick to it, it can lead to significant and fast weight loss. Why? When you deprive your body of carbohydrates, you begin to burn fat as a fuel source.

For Katz, losing weight shouldn't always be the main goal. "I think much of the focus, sadly, is still on losing weight. And all too often, it's on losing weight fast," he says. He prefers diets that people can stick to over their lifetime not crash diets. And the most important goal is optimal health not trying to become a size 2 if that's not your body type.

Another knock on keto is that it can be hard on the environment. People who are on the keto diet tend to eat a lot of meat. He says the same goes for the paleo diet.

An alternative to keto is intermittent fasting. There's preliminary, new evidence that simply limiting your eating window to 10 hours a day (think 9 a.m. to 7 p.m.) can help nudge your body into low-grade ketosis, which can help burn fat.

Paleo diet

The thought behind the paleo diet is, if the cavemen didn't eat it, you shouldn't either. So you'll say goodbye to refined sugar, dairy, legumes and grains and hello to meat, fish, poultry, fruits and veggies.

Katz says this diet is "hard to practice because everything that cavemen ate is extinct. ... The best you can do is approximate it." He also says paleo can be used, "as an excuse to eat bacon, pepperoni and hamburgers."

Vegan diet

The vegan diet is basically a vegetarian diet with no animal products, so no eggs, cheese or other dairy.

Katz says there's often a fear that those who follow vegan diets may lack protein, but he says it's mostly an urban legend. "A well-balanced vegan diet readily provides all of the protein that we need." And it's healthy for the planet. Registered dietitians often recommend a B-12 supplement or other multivitamin for people following a vegan diet.

Ornish diet

The plant-based Ornish diet gets top marks. It was developed by Dean Ornish a physician and professor at UC San Francisco. The diet is also low in refined carbs and fat. In his book Spectrum, Ornish describes a range of healthy lifestyle choices, including exercise, yoga and meditation for stress management, as part of his overall wellness plan.

Katz says the Ornish diet is best known for actually reversing heart disease. The diet has been shown to reduce plaque in the coronary arteries and improve other measures linked to cardiovascular health in people who are at high risk of heart disease or already have it.

Weight Watchers

According to U.S. News, "Weight Watchers assigns every food and beverage a point value based on its nutrition. The things you know you should eat, like fruits and vegetables, are zero points. Those foods help lay a foundation for a healthier pattern of eating. And there's a low risk for overeating them."

The Weight Watchers diet program is known for group meetings and weigh-ins. It tends to rank well because it gives you rules about what to eat and motivation to stick with it. "As soon as you impose any rules, you're better off in terms of weight, at least, and generally in terms of health, too," Katz says. "So these are approaches that basically put training wheels on the bike."

If you like to track what you eat and you like the idea of someone else holding you accountable, you might want to try Weight Watchers. And if you like the idea of someone else preparing your meals so you don't have to decide what to eat, maybe try Jenny Craig. You're going to have to pay for both of them.

This story was originally published on Jan. 21, 2019. The audio portion of the episode was produced by Chloee Weiner.

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