Dispositional optimism is a type of positive trait when people expect that good things, rather than bad things, will happen to them in the future. Optimism is positively associated with many aspects of life. Those with high levels of dispositional optimism have better physical health, lower risk of cardiovascular disease, lower mortality, and healthy aging. In addition, they tend to smoke less and do more exercise.

In a recent study, researchers determined the influence of optimism on overall diet quality, food group intake, and snacking behavior. The results were published in the Nutrition Journal.

Researchers analyzed data from almost 33,000 participants. All of them completed 24-hours dietary diary at the beginning of the study and every six months after. They were asked about all the foods and beverages that they consumed at breakfast, lunch, dinner, and any snacking in between. Participants also provided information about socio-demographic, lifestyle, and depressive symptoms characteristics.

People with positive thinking were found to have a healthier diet. They had a higher intake of lipids, and lower intake of proteins and carbohydrates. They ate more fruits and vegetables, seafood, whole grains, fats, dairy and meat substitutes, legumes, and non-salted oleaginous fruits. Consumption of meat and poultry, dairy products, milk-based desserts, and sugar and confectionery were negatively associated with dispositional optimism. In addition, optimists snacked infrequently and in smaller amounts. On the contrary, dispositional optimism was associated with higher alcohol intake and appetizers.

According to the researchers, the results suggest that optimists tend to have a healthier diet overall but with larger intakes of food and beverages typically consumed at social eating occasions. The researchers suggest that further study is necessary to confirm these findings, however, they do suggest that programs targeting optimism may provide effective strategies for helping influencing dietary behaviors toward better food choices.

Written by Anna Otvodenko

Reference: Ait-hadad, W., Bnard, M., Shankland, R., Kesse-Guyot, E., Robert, M., Touvier, M., Hercberg, S., Buscail, C. and Pneau, S. (2020). Optimism is associated with diet quality, food group consumption and snacking behavior in a general population.Nutrition Journal, 19(1).

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What is the effect of optimism on diet quality? - Medical News Bulletin

Proteins are made up of 20 types of amino acids. Sulfur amino acids are a sub-category of amino acids that are an essential dietary component and have an important role in overall health. The established nutritional requirement levels for total sulfur amino acids is 15 milligrams per kilogram per day and a recommended daily allowance of 19 milligrams per kilogram per day.

Previous research in animals has suggested that reducing the intake of sulfur amino acid could increase life expectancy and reduce cardiometabolic diseases.

In a recent study, researchers analyzed the surveyed data of 11,576 healthy participants from the United States. These surveys were obtained in a national study from 1988 to 1994. The data of the selected participants were sorted into five groups based on total adjusted sulfur amino acid intake. The researchers collected dietary information obtained from the survey and calculated a composite cardiometabolic disease risk score. The composite risk score was based on the following biomarkers: blood pressure, kidney function tests, total cholesterol levels, triglycerides, insulin, blood sugar levels, hemoglobin, and C-reactive protein. The risk score was calculated from zero to 12, with 12 indicating highest risk. The researchers also looked into other risk factors that may affect sulfur amino acid intake, such as age, sex, body mass index (BMI), smoking, alcohol intake, and diet.

The researchers found that sulfur amino acid intake was higher from animal protein compared with vegetables, grain, fruit, and legumes. The researchers reported significantly higher consumption of sulfur amino acids that recommended, which were associated with an increase in cardiometabolic disease risk.

The findings suggest that consuming a diet that is lower in sulfur amino acids could reduce the risk of developing cardiometabolic diseases. The dietary patterns associated with lower sulfur amino acid intake were associated with greater intake of plant-derived protein rather than meat-derived protein.

Although the analyzed data was collected 26 years ago, this was the first study to explore the relationship between sulfur amino acid intake and cardiometabolic disease risk in adults. According to the researchers, the findings may have important public health implications for chronic disease prevention.

Written by Manuel Bangsil, PharmD, MBA, BCMAS

References:

Matthews, C. (2009). On horizon 2050 billions needed for agriculture. Retrieved 4 February 2020, from http://www.fao.org/news/story/en/item/36107/icode/

Dong, Z., Gao, X., Chinchilli, V., Sinha, R., Muscat, J., Winkels, R., & Richie, J. (2020). Association of sulfur amino acid consumption with cardiometabolic risk factors: Cross-sectional findings from NHANES III. Eclinicalmedicine, 100248. doi: 10.1016/j.eclinm.2019.100248

Schindo, B. (2020). Lower protein diet may lessen risk for cardiovascular disease. Retrieved 3 February 2020, from https://www.eurekalert.org/pub_releases/2020-02/ps-lpd0

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Study investigates the benefits of a low-protein diet - Medical News Bulletin

Both the ketogenic diet and the Atkins diet cut carbs and encourage weight loss, but that's about all they have in common.

The ketogenic diet was created in the 1920s as a therapy for epilepsy, but the diet has gained popularity in recent years as a rapid weight loss tool. Commonly referred to as keto, the diet is similar to other low-carb diets, including Atkins, but its guidelines include some key differences.

According to the Mayo Clinic, a person who consumes 2,000 calories a day should get between 45% and 65%, or 225 to 325 grams, of those calories from carbohydrates. But when you eliminate the number of carbs stored in your body, it goes through a series of adaptations in order to, ultimately, burn fat reserves to get the energy it needs to function. This fat-burning state is called ketosis and the ketogenic diet requires you to remain in this fat-burning state long-term. The Atkins diet, on the other hand, induces ketosis, but only in the first phase.

The makeup of a typical keto diet is around 60% fat, 30% protein, and just 10% carbohydrates, although it's common to go as low as 5% carbs. For someone who consumes 2,000 calories per day, this means eating no more than 50 grams of carbohydrates a day, and sometimes as few as 20 grams. That's about 80 to 200 calories' worth of carbs. This is the way you eat for the entire time you're on the keto diet. The Atkins diet is different.

That Atkins diet is comprised of four phases: induction, ongoing weight loss (OWL), pre-maintenance and lifetime maintenance. The phases start with a dramatic reduction in carbohydrate intake you're only allowed around 20 grams per day. But then you slowly reintroduce carbs once you achieve your weight loss goals. And once you've maintained your goal weight for a month, you enter the final phase, lifetime maintenance, which as the name suggests, should be the way you eat for life. In this last phase, you can increase your carbohydrate consumption and you're allowed to consume anywhere from 40 to 120 grams of carbs daily.

The Atkins Diet also functions on net carbs. You can calculate net carbs by checking the nutrition labels on your food. Just subtract the grams of fiber you consume from the total grams of carbs and that's your net carb intake for that meal.

Fiber has very little impact on blood sugar, which is why fiber-filled carbs don't count towards your daily limit on Atkins. The keto diet, on the other hand, makes no exception for carbs, fibrous or not.

According to Amy Miskimon Goss, an assistant professor of nutrition sciences at the University of Alabama at Birmingham, the Atkins diet has traditionally recommended eating protein to subdue hunger, whereas a well-formulated ketogenic diet limits protein and uses fat to soothe a rumbling stomach instead.

Since the Atkins diet is more holistic, especially in its "lifetime maintenance" phase, there are no exact percentages for protein consumption.

The keto diet, on the other hand, is strict in its insistence upon high-fat consumption. In order to maintain ketosis, the keto diet requires dieters to consume a diet of mostly fats. In fact, you should be consuming about 60% to 75% of your daily calories from healthy fats found in foods like avocados, nuts, and extra virgin olive oil.

Goss explains that a ketogenic diet should also be based on whole foods. This means eating salmon instead of beef jerky, unprocessed foods rather than anything heavily processed with excess sodium, and staying away from artificial preservatives.

The Atkins Diet, however, does not have these restrictions. The Atkins diet company encourages people to eat Atkins-brand bars, shakes and other pre-packaged foods that are specifically designed to support the lifestyle. That said, with the popularity of the keto diet, you can find many keto-friendly, processed, packaged foods as well.

Goss says that maintaining a keto diet without the assistance of a doctor or nutritionist can be tricky and even dangerous. According to the Merck Manual, a popular resource for medical professionals, eating fewer than 100 grams of carbohydrates every day causes keto acids to accumulate in the body from ketosis. In small amounts, keto acids don't harm the body, but if the body sustains ketosis, the acids can trigger side effects that range from nausea and fatigue to dizziness and abnormal heart rhythms.

"It's critical that patients with any chronic condition, especially diabetes or hypertension taking medication, to consult with their doctor before starting a keto diet because it's likely that medication adjustments will need to be made," says Goss.

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What is the difference between the keto diet and the Atkins diet? A comparison guide - Insider - INSIDER

Visceral fat is is considered dangerous because of its location and if a person has high levels of visceral fat, theyre putting themselves at a greater risk of developing potentially life-threatening problems. Visceral fat is stored within the abdominal cavity and surrounds a number of important internal organs such as the liver, pancreas and intestines. Making the right kinds of changes to your diet could greatly reduce this fat, helping to reduce health risks and banishing the unsightly belly.

Another problem with visceral fat is its impact on the fat hormone.

Fat hormones, medically known as adiponectin, main function is to regulate body fat. Visceral fat inhibits adiponectin.

As a result the body produces more fat than a person actually needs.

A high level of visceral fat also influences insulin sensitivity. Which means that it can lead to type 2 diabetes later in life.

If a person has a protruding belly and large waist, then its a clear sign theyre storing this dangerous visceral fat and following this particular diet can help banish it.

READ MORE: Heart attack: Tasting this peculiar taste in your mouth could be an early warning sign

Gabby Geerts, registered dietician at Green Chef said: Those who eat high-carbohydrate diets, particularly diets high in processed, simple carbs, are prone to fat accumulation around the abdominal region.

"Carbohydrates are the main source of energy for the body, broken down and utilised as glucose by our cells.

"If you consume more carbs than necessary, your body will convert glucose to glycogen, a storage form of energy.

"If you consume so many carbs that even your glycogen stores are at maximum capacity, the body will then convert this to fat.

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To investigate the impact of a low-carb diet on weight, Harvard School of Public Health analysed more than 53 different studies featuring more than 68,000 participants.

The results were not surprising: out of all the weight-loss dietary interventions, the individuals using low-carb interventions lost greater weight than participants on low-fat interventions.

Low-carb diets increase satiety due to the balanced blood sugar levels they promote.

Unlike diets high in carbohydrate, blood sugar and insulin spikes throughout the day are kept to a minimum.

In a comprehensive study analysing food cravings and appetite, participants on a low-carb diet were directly compared to participants on a typical low-fat diet.

The results showed that the low-carb group suffered much lower cravings and were a lot less bothered by hunger.

Leading health experts recommend illing up on healthy foods including fruits and vegetables, whole grains and lean protein.

Add more soluble fibre, the kind found in oats, beans and lentils and some fruits, into your diet.

In one study, participants gained 3.7 percent less visceral fat over time for every 10 grams of soluble fibre they ate each day.

Reduce added sugar intake and go easy on alcohol.

Excerpt from:
How to get rid of visceral fat: Why it's the dangerous fat? Best diet to get rid of it - Express

The age-old secret to a longer and healthier life really comes down to ones lifestyle which includes regular exercise, limiting alcohol intake, not smoking and eating a healthy balanced diet. Good nutrition is key to leading a healthy lifestyle. No major surprise really that those who follow healthy diets tend to lead longer and healthier lives. However with the bombardment of the latest and greatest diets its easy for one to get bogged down with information overload. According to leading health experts and scientists, there is a diet that proves tops when it comes to living long and healthy.

According to a new study published in The Journal of Nutrition, veganism may be the secret to a longer life.

The study, which looked how various diets impact biomarkers, found that vegans have the most antioxidants in their bodies.

This is largely due to their higher intake of fruit and vegetables.

In fact, vegans have substantially lower death rates than meat-eaters. For several decades, research has consistently found that a vegetarian diet, which is mainly made up of vegetables, fruits, nuts, legumes and wholegrain, can reduce risk of major diseases and help you live longer.

READ MORE: Stephanie Davis health: The pain took over my mind, body and soul Stars difficult time

A team of researchers at Loma Linda University has shown vegetarian men live for an average of 10 years longer than non-vegetarian men.

For women, being vegetarian added an extra six years to their lives, helping them reach 85 years on average.

The Loma Linda team were also behind the ground-breaking Adventist Health Study-1 regarding life expectancy.

This study was considered the gold standard in the world of nutrition because it was a comprehensive, long-term study that involved a large number of people.

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For 14 years, Loma Linda researchers tracked diets, lifestyle and diseases among 34,000 participants who dont smoke or drink.

The study found that there were five key habits that could help add years to ones life.

They were eating a plant-based diet, eating a handful of nuts regularly, being active, not smoking and being a healthy weight.

The research found on average these lifestyle factors could each provide an extra two to three years to ones life.

A growing number of similar studies have linked plant-based diets to many health benefits, including lower risk of cancers and heart disease.

Sticking to an overall plant-based diet or a diet that includes more plant foods than animal foods could be associated with a 16 percent lower risk of cardiovascular disease and up to 25 percent lower risk of early death.

Assistant professor at the John Hopkins Bloomberg School of Public Health, Casey Rebholz said: Plant-based diets emphasise higher intakes of plant foods and lower intakes of animal foods.

Animal foods include meat, eggs, dairy and fish or seafood.

In our studies, we did not define plant-based diets on the basis of complete exclusion of animal foods from the diet but rather ranked individuals according to their relative frequency of intake of the foods.

Dr Michelle McMacken, director of the plant-based lifestyle medicine program at NYC health + Hospitals added: The higher the proportion of plant foods in the diet, the lower the risk of cancers and cardiovascular events and death from any cause.

"Reason for this is, first this diet is higher in beneficial nutrients such as fibre, plant fats, potassium and antioxidants and lower in potentially harmful nutrients such as animal-based iron, animal fats and nitrite preservatives.

"Second, plant-based diets are also linked to healthier body weights, lower inflammation, lower risk of type 2 diabetes, better blood pressure and blood vessel function, and beneficial gut bacterial metabolites. All of these factors translate in lower risk of diseases.

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Unlike many diets, the Mediterranean diet doesn't promote a specific step-by-step eating pattern or menu planner.

Instead, it offers an over-arching philosophy to lifelong healthy eating habits.

A number of studies into the traditional diet of the people from the island of Crete, in Greece along with other Mediterranean populations have found this diet particularly beneficial for good heart health.

Over the years, there have been numerous translations of the diet and it's increasingly being used as a means of controlling weight as well as improving overall health.

We've examined seven popular diets to find out what you can eat and whether they work.

Breakfast: A hard-boiled egg, bread topped with tomato, red onion, cucumber, herbs and olive oil, plus yoghurt with honey.

Snack: A small handful of almonds.

Lunch: Soup made with white beans and vegetables, sprinkled with crumbled feta, wholegrain bread, and some apricots (fresh or dried).

Dinner: Grilled fish with lemon and herbs, roasted vegetables, and one glass of wine.

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The Mediterranean diet is often promoted for its proven benefits on heart health and reducing the risk of diabetes.

But it is also gaining recognition as an effective tool in weight management, especially when coupled with portion control or kilojoule reduction.

It is a balanced diet as there are no restrictions on major food groups.

Thinking about trying a new diet? Before you do, read this advice from Dr Sandro Demaio.

Meanwhile, the consumption of red meat is low from a couple of times per month (traditional Cretan diet) to small portions of less than 100g a few times a week (modern translations).

It is not a prescriptive diet and for many people, the lack of menu planners and step-by-step eating patterns may make it difficult for them to get motivated.

There are Mediterranean and, in particular, Cretan cookbooks, but it's up to you to devise your own weight loss steps and goals and to devise your meals according to the basic principles and the Mediterranean diet pyramid.

However, this has the advantage of making us think about our food choices.

This is general information only. For detailed personal advice, you should see a qualified medical practitioner who knows your medical history.

This story, which was originally written by Pamela Wilson and published by ABC Health and Wellbeing, has been reviewed by Dr Rosemary Stanton OAM, nutritionist and visiting fellow, School of Medical Sciences, University of NSW, in 2019.

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What's the Mediterranean diet and how can it help me lose weight and feel better - ABC Life

The low GI diet favours certain carbohydrate foods over others and was originally designed for people with diabetes but is also promoted for weight loss.

Carbohydrate is a major component of many foods.

Foods that contain carbohydrates include grains (bread, breakfast cereals, rice, pasta, biscuits, cakes), legumes, fruit, vegetables (especially sweetcorn, potato), milk and yoghurt, confectionery, and added sugars.

When we digest food, the carbohydrates in them are broken down into simple sugars, mainly glucose.

The Glycaemic Index (GI) is a rating based on how rapidly the carbohydrate in a particular food is digested to glucose and absorbed into the bloodstream compared with pure glucose.

Carbohydrate foods with a low GI can provide a slower, steadier rise in blood glucose levels (the source of much of our energy).

This should give sustained energy and, hopefully, help us feel full for longer.

Foods with a high GI may cause blood glucose levels to spike useful if you're about to undertake some physical activity, but if the high GI food is eaten on its own, the spike may be followed by a drop in blood glucose that could promote more eating.

Foods can only be assigned a GI value if they contain carbohydrate.

Meats, poultry, seafood, eggs, cheeses, and oils have no carbohydrate and some vegetables have too little carbohydrate to be given a GI value.

The diet replaces high-GI carbohydrate foods with low-GI alternatives.

Low GI diets designed for weight loss also recommend meals and snacks that have fewer kilojoules than the usual diet.

Dieters divide their meals into one-quarter low-GI carbohydrate foods and one-quarter protein foods with the remaining half made up of fruit and vegetables.

We've examined seven popular diets to find out what you can eat and whether they work.

The golden rules of this diet are:

Low-GI carbohydrates (a GI rating of 55 or less) include most fruits, milk, yoghurt, legumes, vegetables such as peas and corn, genuine sourdough, wholegrain or multigrain breads, oats, barley, pasta, quinoa and some types of rice (for example basmati, Doongara).

High-GI carbohydrates (70-plus) include jasmine rice, most potatoes, most white bread, bagels, and most highly processed snack foods (such as biscuits and most crackers) and confectionery.

Breakfast: Muesli with yoghurt and fruit.

Snack: A piece of fruit, such as an apple.

Lunch: Wholemeal pita bread, falafel, hummus and tabouleh.

Snack: Carrot and celery sticks.

Dinner: Stir-fried prawns, vegetables, and Hokkien noodles.

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If you want a healthier diet, choosing better-quality foods, including healthy sources of carbohydrate, can help.

Low-GI carbs may have additional health benefits for those with type 2 diabetes.

For weight loss, research on low-GI diets is mixed. Some studies show a small benefit but many show no effect.

However, as most low-GI diets don't restrict any major food groups, they are likely to be nutritionally balanced.

The role of the GI in healthy eating is often misunderstood.

Thinking about trying a new diet? Before you do, read this advice from Dr Sandro Demaio.

Some important points to consider are:

You still need to watch your overall kilojoule intake.

If you simply change jasmine rice for basmati, and white bread for wholegrain, or consume large bowls of pasta with a rich sauce, the kilograms are unlikely to budge.

Remember to consult your doctor before starting any new eating plan if you have an underlying health condition or history of an eating disorder.

This is general information only. For detailed personal advice, you should see a qualified medical practitioner who knows your medical history.

This story, which was originally written by Pamela Wilson and published by ABC Health and Wellbeing, has been reviewed by Dr Rosemary Stanton OAM, nutritionist and visiting fellow, School of Medical Sciences, University of NSW, and updated in 2019.

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What's a low-GI diet and will it actually help you lose weight? - ABC Local

Rene Zellweger is no stranger to the red carpet, from her humble beginnings at the Jerry Maguire premiere in '96 (she was just 27!) to the established actress attending the 2020 Oscars this Sunday as a nominee for Best Actress in a Leading Role for "Judy." There's no doubt the 50-year-old star will be asked what shes wearing, while that's still a tightly guarded secret, we know she'll look amazing.

When she is inevitably asked about her appearance this Sunday, keep in mind that Zellweger has long encouraged Hollywood not to define women based on their appearance. This is in part because she battled depression over media scrutiny in 2014. Here's a look back at Zellweger's evolutionary perspective on wellness, and don't forget to tune into the Oscars this Sunday, February 9 at 6:30 p.m. ET.

When Zellweger was cast as Bridget in Bridget Jones' Diary, the then 31-year-old had to gain a great deal of weight31 pounds, to be specific.

"I was very successful until we started to do night shoots," she told CNN. "They just leave you so fatigued and with absolutely no appetite and I was repulsed at the thought of those obligatory Snickers bars." Zellweger went from a size two to a size 14 with a diet of French toast, pizza, milkshakes, and chocolate. By the 2001 Oscars, she dropped the weight, spurring rumors about her health.

"It was so silly," she told the NY Post of the tabloid talk about her weight. "The 20-doughnuts-a-day rumors, and the 'Does she look better Bridget-y or bony?' questions. "I didnt understand the fascination with it. Its just my job. Youre supposed to look like the characters you play, and thats all I was doing."

If you thought gaining 30+ pounds for a role was difficult, Zellweger did it again for Bridget Jones: The Edge of Reason. This time, she sought help from a doctor to safely put on weight until she reached 140 pounds. She quit exercising in May 2003 and ate a "high-calorie diet with a lot of flaxseed-oil salad dressings and 'delicious' protein weight-gain shakes," The Post reported. When shooting finished up in January 2004, she began exercising again. "It feels good to finally go to the gym after nine months of not getting to," Zellweger told Oprah Winfrey, according to The Post.

Justin GoffGetty Images

In 2009, Zellweger starred as George Hamilton's mother Anne in My One and Only, which explores gender roles and complicated ways women are perceived. She spoke with CNN about the role. In the film, Anne was often judged by her appearance, which Zellweger could relate to. "I'm not an actress who made her way based on physicality," she told CNN. "I think quite the opposite, in fact. I sort of disappear a little bit, with respect to my looks. I'm lucky. I'm not a standout, kind of knockout kind of girl that, you know, it's all about my great hair or something."

Speaking to Glamour, Zellweger said that running is her workout of choice. "It's my outlet, the one thing I do during the day that's mine and mine alone," she said. "I don't want to work with a trainer, and I don't want to go with friends to the gym. It's my solitude, and I need it." The actress also said she feels like she has no regrets at age 40. "I'm grateful for the experiences I've accumulated. Of course, there are certain things you wish were not on anyone's list of life experiences, but it's a life. It's a good life. And I like what's there."

In 2013, Zellweger publicly addressed her weight. "When you read reports that you are starving yourself or that you are anorexic, it's very unfair and disappointing," 44-year-old actress told Daily Express. "It's not very pleasant to read reports which say you've gone too far or this or that." The actress said she loves to workout, which is why she has a lean figure. "I have a lifestyle that involves keeping my sanity by going to the gym."

She credits her lean workouts to regular workouts, particularly running. "It's my outlet, the one thing I do during the day that's mine and mine alone," she later told Glamour. "I don't want to work with a trainer, and I don't want to go with friends to the gym. It's my solitude, and I need it."

Despite the success she'd reached in notable films throughout the early 2000's, Zellweger decided to take a breaking from film in 2010. She emerged from her entertainment hiatus to make a red carpet appearance at Elle's Women in Hollywood event in 2014, only to be trolled online with rumors that she'd undergone plastic surgery. This hit her hard for an entire year.

Zellweger sought help through a therapist and was diagnosed with depression. "I wasnt healthy. I wasnt taking care of myself," she recently told Vulture of the experience before her break. "I was the last thing on my list of priorities ... I spent 99% of my life as the public persona and just a microscopic crumb of a fraction in my real life."

"Nothing like international humiliation to set your perspective right!" she said of the plastic surgery rumors. "It clarifies whats important to you. And it shakes off any sort of clingy superficiality." She continued to explain how artists have the tendency to be criticized for their work and also as human beings, and how they have a fear of getting pushed to the edge.

"When it gets to be too much, when you learn that your skin is not quite as thick as you need it to be, what is that gonna feel like? Well, now I know. I got the hardest kick. And it aint the end," she told Vulture.

Zellweger returned to acting in 2016 with the films Bridget Jones's Baby and The Whole Truth. "I had a good five-year period when I was joyful and in a new chapter that no one was even aware of," she told Vulture, adding that her rough patch only lasted a year.

She addressed media scrutiny in a powerful essay titled We Can Do Better for HuffPost, advocating that "a womans worth has historically been measured by her appearance," and that's not OK.

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Zellweger went on to star in Same Kind of Different as Me in 2017 and Here and Now in 2018, and in 2019, it was announced that she would play Judy Garland in the upcoming film, Judy. She told InStyle that filming was hard on her body and health. "I was tired and skinny when we finished [Judy]. The schedule is pretty punishing, but it's finite," she said. "You know that after this series of months, you can catch up a little."

As crazy as life can be, Zellweger emphasizes the importance of slowing down. She's not afraid of getting older and lives for balance. "I'd rather celebrate each phase of my life and be present in it than mourn something that's passed," Zellweger told InStyle. "I don't want to miss this moment to be something that I used to be."

"I'm not saying I'm canceling my gym membership anytime soon, because I'm not. I'd rather be a healthy, productive woman in each stage of my life than apologetic," she explained. "I also don't want to perpetuate the notion that somehow moving forward in your life is wrong."

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8 Incredibly Honest Things Rene Zellweger, 50, Has Said About Aging - Prevention.com

When youre trying to keep to a healthy diet, I find that the things that most frequently derail the best laid plans are holidays, family gatherings, work treats and restaurants.

With holidays and family gatherings, the best option is to make one or two healthier options to take along with you. If you stick to the salads, veggies and choices you brought with you, you may be able to avoid the gravy and desserts. Then youve got to defend yourself from the caring coworkers who are always bringing in doughnuts or homemade treats at your job. The best tactic there is avoidance. You just have to hide until the "treats" are gone.

If you want to liven up your workday, make it a point of hiding from the treat-giver all day. Cubicle walls make great cover.

Finally, there is the problem of going out to eat. Whether its a special occasion, a break from cooking or your family just wanting to go out on a Friday night, youre going to have to order from a menu now and then. If you know where youre going ahead of time, take advantage of the internet and look up their menu online.

The basics still apply when eating out: eat more veggies, eat whole foods, avoid processed foods and sugar, and avoid filling up on empty carbs like chips and bread.

Many restaurants have adapted with the times and offer healthier or lower-calorie alternatives to the regular menu. Taco Bell has a Fresco menu that removes the high-calorie sauces, sour cream and cheese. Starbucks has a low-carb breakfast option called sous-vied egg bites, which are per serving size mixtures of egg and other ingredients. One is a gouda and bacon and it is very tasty.

If youre eating at a Mexican restaurant or similar, then its easy to order something full of veggies, like fajitas, but you should skip the chips and salsa and heavy add-ons. Try adding avocado instead of salsas or sauces. Its full of flavor, but a healthier fat. If you do places like Chipotle (or Los Primos) you can order a burrito bowl all the flavor of a burrito without the tortilla. And you can fill that bowl with beans, lean proteins and vegetables to make a healthy meal.

The same goes for pizza. Get a thin crust, skip the greasy, processed meats, and pile on the veggies. If you go light on the sauce and cheese, its not a bad meal option.

Avoid ordering carb-heavy sides, those are never good for you. If you must choose a fast-food option because of time constraints, places like Wendys and Panera have large salad options that are fresh and full of flavor, like Paneras Fuji Apple Salad with Chicken. Healthy ingredients, including fruit and nuts, liven up a once boring meal of greens and make it a filling option for lunch or dinner.

If eating at a mid-range American restaurant, steakhouse or diner, go for quality, unprocessed proteins such as steak or chicken, add veggie sides and skip the breads, rolls and buns. If you order a burger, ask for it bun-less or wrapped in lettuce, and get a salad instead of fries.

Japanese food is already a pretty healthy choice, as they use a lot of veggies and fish, just dont overdo it on soy sauce as its high in salt. A typical Japanese menu can also be used as a helpful guideline in your brain when ordering Chinese food. Think more fish, soup and vegetables, and fewer of the fried options, sauces or noodles. Steamed tofu and vegetables make for a protein and fiber-filled meal.

Italian restaurants are a nightmare of calories. If you must eat at one, think Mediterranean when ordering, which makes ample use of ingredients such as citrus, olives, herbs, grains, veggies and seafood instead of only pasta and sauce. Delicious and healthier choices include bruschetta or caprese salad instead of breadsticks, or chicken cacciatore, grilled calamari, mussels in a white wine broth, or eggplant in place of the typical pasta entre. Youll feel better and just as sated after a dinner like that.

Finally, theres the traditional buffet restaurant: Dont eat at those.

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