Its no surprise that caffeine is essential for many people to get them going before a run or workout. But too much of it could have seriousand even deadlyconsequences.

Last July, a 21-year-old from Australia died of a caffeine overdose when he mixed one teaspoon of pure, concentrated caffeine powder into his protein shake. This isnt the first time this has happeneda 2018 study published in the journal Nutrients found that 91 people have died in the past 50 years from consuming too much caffeineover half were from powders or pills.

Sometimes, though, caffeine is already added in to supplements such as protein powder and preworkout mixes. This begs the question: How much is too much? And how can you figure out if other common ingredients pose the same risk?

We spoke with Paul R. Thomas, Ed.D., R.D.N., scientific consultant for the Office of Dietary Supplements at the National Institutes of Health (NIH), to find out.

There are hundreds of thousands of preworkout, workout, and recovery products out there that have many combinations of ingredientsand none are alike, Thomas tells Runners World.

[Smash your goals with a Runners World Training Plan, designed for any speed and any distance.]

While the ingredients of these products are studied individually or in small combinations, most products are larger combinations that arent studied specifically, he says.

Heres where we encourage you to get all of your macronutrient needs from whole food sources. But we know that some people will still turn to using supplements to further fuel their workouts. Its important to note that the supplement industry is not regulated, which can make the marketing and labels at best confusing, and at worst, misleading.

Manufacturers arent required to study products before marketing, so many products dont have good evidence as to if they work or not, Thomas says. Even worse, for many of these products that contain many ingredients, they are put together in proprietary blends where you learn the amounts in their combinations, but not individually. Without knowing the amount in individual ingredients, you cant look up information as to if it will be effective or harmful.

And, even if there is research done, the studies usually include small groups of people during limited amounts of time with artificial lab conditions, according to Thomas. Your response, he says, will probably vary from these outcomes. For a lot of people, this [process of figuring out what works] is a matter of trial and error, he says.

However, there are a few ingredients that are commonly found in workout supplements that are well studied, Thomas says, such as caffeine, creatine, and BCAAsor branched chain amino acids. Thomas notes, though, that these ingredients might not work for everyonefor some people they do nothing, and for some people they may actually hinder performance. Heres what to know.

According to the NIH, caffeine can help you exercise at the same intensity level for longer and reduce feelings of fatigue. NIH suggests taking 2 to 6 milligrams (mg) per kilogram of body weight 15 to 60 minutes before you exercise. (For a 154-pound person, that would be 210 to 420 mg of caffeine. For reference, a cup of coffee contains about 95 mg of caffeine.) It also notes that adults shouldnt consume more than 500 mg per day, and that consuming 10,000 mg or more at one timewhich is one tablespoon (tbsp) of pure caffeine powdercan be deadly.

Creatine can boost your power, strength, and your muscles ability to work at their max effort, according to the NIH. And while its been found to be safe for healthy adults to use on a regular basis, it probably benefits sprinters and those who regularly strength train the most. NIH notes that studies have shown that people have seen muscle-building results from taking 20 grams of creatine per day for five to seven days, and then lowering their dose to 3 to 5 grams per day going forward.

The amino acids leucine, isoleucine, and valine are known as branched-chain amino acids (BCAAs), which are components of a protein. According to the NIH, your muscles use BCAAs for energy during exercise. If you get enough protein in your diet, that should provide you with about 10 to 20 grams of BCAAs per day. Taking up to 20 grams more from BCAA supplements appears to be safe as well.

For all of the above-mentioned ingredients, researchers dont know the effects of taking them beyond their recommended daily doses, Thomas says. Still, its best to do your research about specific ingredients before you buy and consume any products aimed to boost your workouts and muscle recovery.

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Workout Supplements | How to Read the Labels - Runner's World

LOS ANGELES It takes a lot to be a WWE Superstar.

Constant traveling, exercisingand literal fighting can wear on someone, butMandy Rose whose real name is Amanda Rose Saccomanno loves her life and is still going strong.

In addition to wrestling, the 29-year-old Westchester, N.Y., native has dove headfirst into several other passion projects.She starred in the fifth season of the reality show Total Divas, hosts a donut-centric web series with fellow Superstar Sonya Deville and has now developed a skincare line, Amarose.

WWE STARS CHARLOTTE FLAIR AND ANDRADE ARE ENGAGED

Mandy spoke with Fox News about what drew her to wrestling, her time on television and the best placesthat work has taken her to.

Fox News:How did you become a WWE Superstar?

Mandy Rose: I was studying speech-language pathology at Iona College and I got my bachelors degree there. And then I was approached from a friend, actually, that was like, You know, you should get into bodybuilding and fitness competitions. And I didnt really know anything about that industry, but it kind of intrigued me a little bit. So I was like, Ill give it a shot. You know, I always was fit and loved to work out and play sports, but I didnt really know, you know, anything about fitness competition. So I was training to do a show in Boston with WBFF [World, Beauty, Fitness & Fashion] and I did the show, I really didnt know what I was doing, but I placed first, which is really cool. And from then on, I went on to WBFF Worlds and I became the 2014 Bikini World Champion, which then led me to WWE. So, its kind of crazy.

Mandy Rose, left, and Sonya Deville enter the SmackDown ring.(Courtesy WWE)

Fox News:Where did thename Mandy Rosecome from?

Mandy Rose:My real name is Amanda Rose Saccomanno, so a lot of people dont know that, but Rose is kind of special in my family as my grandmas name is Rosemary, my moms name is Mary Rose, Im Amanda Rose, my niece is Demi Rose. So it kind of just keeps going in the family. But I was put on Total Divas right when I got signed, so before I kind of stepped foot in the ring, I was on Total Divas and I went by the name of Mandy, so []we didnt really want to change my name after that. It was like everyone knew me as Mandy and even from Tough Enough, so we went with Mandy Rose.

SMACKDOWN SUPERSTAR SONYA DEVILLE REFLECTS ON LONG JOURNEY TO BECOMING A BADA IN THE WWE

Fox News:What makes Total Divasso special?

Mandy Rose: Its really cool because its such a blessing to be on Total Divas because its a totally different demographic, as well, and a lot of the audience is a lot of people that may not watch wrestling and may not be aware with WWE, but then all of a sudden they get so intrigued by it, especially women all around the world, you know,traveling, and you see behind the scenes and you see some stuff that youll never see []on WWE TV. So its really cool to get that vibe. And right now its a greattime to be a woman in sports entertainment. So its really cool, especially to see these women like, you know, kicking aon TV, but seeing all the work that []comes with it and all the stuff that we have to, you know, all the drama and everything behind the scenes. So its a lot of fun.

Fox News:What makes it a good time to be a woman in sports entertainment?

Mandy Rose: I mean, just everything! You see these women, you know, were just all breaking down barriers. I mean, its what people want to see, too. You know, especially in sports, entertainment and WWE. And people want to see the women, you know, kick butt. And its just a great time. SoIm really blessed. And for me, its only the beginning of my career and Im excited for whats to come. And it only makes me more motivated and be more driven to want to get to the top, want to get to the very top, just like the womens main event of this year at WrestleMania.

Fox News:Who are your female icons outside of wrestling?

Mandy Rose: I would say, Serena Williams, Ive always looked up to [her]. Shes just bad and I mean, she just speaks volumes, obviously. And I mean, theres just a lot of women out there that, you know, even like JLo[]she just, you know, looks better and better with age. And shes just a huge influence to young girls that want to be out there in whatever industry it is. Music, entertainment, movies. So its just a great time.

KEVIN SPACEY ACCUSER ARI BEHN WAS AN IMPORTANT PART OF OUT FAMILY, SAYS NORWAYS KING HARALD V

Fox News:What is your new show, Damandyz Donutz, about?

Mandy Rose: So my tag-team partner, Sonya Devilleand I, we decided to go around the world everywhere, we go for TV and try the best glazed donuts. And now its kind of turning into this food channel, as well, because we love food and were big foodies and were both, every time we go places, were like, Ohlets find the nicest restaurant and go check out, you know, what their cuisine is. And we wanted to build our YouTube channel, so were like, whats the better way to get a little more creative and try to engage our fans into seeing something that they dont see all the time. So we do little videos and were in the car, of us eating donuts or at restaurants. And itreally took a hit. Now we have our own website, we have our own clothing line with it, and eventually, we want to have a brick-and-mortar one day.

I was approached from a friend, actually, that was like, You know, you should get into bodybuilding and fitness competitions. And I didnt really know anything about that industry, but it kind of intrigued me a little bit.

Mandy Rose

Fox News:What is your Fit With Mandy app?

Mandy Rose: Its an app that I created about a year ago. Its basically a 12-week at-home program designed for all different skill levels. Males, females of any age. It requires []little-to-no equipment. And its a lot of high-intensity interval training. And its a lot of stuff that I do when Im on the road when we are in these little towns and cities that we cant find a good gym or good equipment. So its just something that you can even do in your hotel room. So it speaks volumes for me because its something where Im so passionate for it and Im obviously so into taking care of my health and fitness. And we have to keep up with that, of course, in WWE. So its something thats convenient, easy and accessible for everyone.

Left to right:Paige, Mandy Rose and Sonya DeVille during 2018 New York Comic Con. Photo by Roy Rochlin/Getty Images(Roy Rochlin/Getty Images)

Fox News:What was the inspiration for your skincare line, Amarose?

Mandy Rose: So obviously, its another thing to keep up with, not only your health and beauty. Im always in front of the camera, always traveling and getting out of airports and skincare is very important to me. So a little less than a year ago, Jazz Mathur and I partnered together with creating a skincare line called Amarose. So its very exciting, itll be launching soon in February and weve got a bunch of different products, and we really took the time in developing the best products and also suitable for everyone. But for me especially, too, Ive tried out the products for at least five months and Ive been seeing amazing results, and its something that I want to make sure I love. And, you know, if Im gonna be showcasing it to other people; andits really exciting. And of course, the name Amarose, rose is there.

LAST MAN STANDING STAR TIM ALLEN: WE JUST DONT MAKE FUN OF STUFF EXCEPT LIBERALS

Fox News:What are some of your favorite places work has taken you to?

Mandy Rose: I have traveled a lot of different places, but I have to say South Africa was really cool, like Cape Town and Johannesburg. We, unfortunately, were really only there for a few hours. We []either go to the gym, sightsee, either/or, we dont have time for both. Then we go to our shows and then []go to the next city. So its kind of hard, but recently, my new favorite has been Dublin, which was a lot of fun. It actually was the last stop we were at, so we were able to kind of go out and we had some Irish coffees and it was just, the streets were just, it was really cool. It was a really cool experience.

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Fox News:Do you have any travel tips?

Mandy Rose:Well now, I feel like because I travel so much, it just becomes a routine for me. Its like, when I get home, I unpack everything out of my suitcase, wash everythingand pretty much everything goes right back in to make it easier, my suitcase never really closes. Its just if youre on the road so much, its just easier that way. But little tips, its just making sure youre prepared, like, you know, with your essentials. For me, its my skincare, for me, its my, you know, my protein on the road and making sure I have the right nutrition and foodfor my diet. Thats about it. Andjust making sure youre also just in the moment, as well, because were always so busy that this time can go by fast, too. So its, like, always just being in the moment and being present.

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WWE Superstar Mandy Rose reflects on her journey to wrestling: 'It's kind of crazy' - Home - WSFX

More than two centuries ago, the largest volcanic eruption in recorded history pushed millions of people in North America and Europe toward the brink of famine.

In 1815, Mount Tambora erupted in Indonesia, pumping dust, ash, and sulfur dioxide into the atmosphere. The explosion triggered freezing temperatures in the summer of 1816, which destroyed crops and vegetation. Birds dropped dead out of the sky. Desperate for food, people reportedly ate raccoons and pigeons.

The period became known as the "volcanic winter" or "year without summer." On average, the global temperature cooled by nearly 2 degrees Fahrenheit.

David Denkenberger, a mechanical engineer at the University of Alaska, often uses the eruption as an example when people ask about the possibility of nuclear winter the period of cold and darkness after a nuclear war today.

"There's definitely historical precedent," he told Business Insider. "But it has been a challenge getting people to think about these bigger disasters."

Denkenberger runs the non-profit Alliance to Feed the Earth in Disasters (ALLFED), which researches ways to protect the world's food supply during a global catastrophe. In the event of a nuclear winter, he said, harvesting foods like mushrooms, seaweed, and even sugar from leaves could help create a sustainable "disaster diet."

Nuclear researchers predict that a full-scale nuclear war between India and Pakistan (which are both expanding their nuclear arsenals) could result in the detonation of 250 100-kiloton weapons each more than six times the size of the "Little Boy" atomic bomb dropped on Hiroshima, Japan.

In that extreme scenario, a cloud of black soot could envelop the sky andblock sunlight, causing temperatures to fall dramatically. Key agricultural hotspots could lose the ability to grow crops, triggering a global famine.

"It would be instant climate change," Alan Robock, the author of a recent study that examines the effects of a nuclear war between the two countries, told Business Insider. "As horrible as the direct effects of nuclear weapons would be, the indirect effects on our food supply would be much worse."

But Denkenberger says there are ways to sustain ourselves, even if the land becomes scorched and severe cold descends.

The mushroom cloud of the Castle Bravo nuclear test of March 1, 1954. NOAA

A paper published in 2008 described about how fungi could survive both a thermonuclear holocaust and a subsequent nuclear winter.

"The conclusion of the paper was, maybe when humans go extinct, the world will be ruled by mushrooms again," Denkenberger said. "I said, 'Wait a minute. Why don't we eat the mushrooms and not go extinct?'"

That paper got him thinking about how other foods could support human life, he said.

Even if a nuclear winter destroyed trillions of trees, mushrooms could feed on that dead matter, creatinga regenerative food source that could potentially feed everyone on the planet for about three years, according to Denkenberger's estimates.

Since mushrooms don't rely on photosynthesis, they can survive without much light. The same goes for seaweed.

"Seaweed is a really good food source in a scenario like this because it can tolerate a low light levels," Denkenberger said. "It's also very fast-growing. In a nuclear winter, the land will cool down faster than the oceans, so the oceans will remain a little bit warmer. Seaweed can handle relatively low temperatures."

Psilocybe Pelliculosa mushrooms Lightworkerpeace/Wikimedia Commons

To feed everyone on the planet, Denkenberger estimates that the world would need around 1.6 billion tons of dry food per year. Humans could potentially grow that amount of seaweed, he said, in three to six months.

But in order consume the proper nutrients to ward off disease, humans can't rely on a single food source (or two). So Denkenberger put together a chart of what a typical 2,100-calorie diet might look like in a post-doomsday scenario.

David Denkenberger and Joshua M. Pearce

The diet involves a mixture of meat, eggs, sugar, and mushrooms. It also includes dandelions and tea made from tree needles, which contain Vitamin C. Naturally growing bacteria would serve as a source of Vitamin E, which is important for brain function.

Denkenberger said he plans to study other natural food sources that could grow near the equator, where there would still be some sunlight post-disaster (though the temperature would be low).

"One of the things I've learned by moving to Alaska is that, even in areas where the summers are so cool that trees cannot grow, you can actually grow potatoes," he said.

Leaves also contain stringy fiber (cellulose) that could be converted into sugar, Denkenberger added. That process is already happening at biofuel plants, which convert cellulose into sugar to make ethanol.

If the global agricultural system were to collapse, Denkenberger said, current stores of dry food could feed around 10% of the global population for five years. That, of course, is insufficient.

The cost of those supplies would also rise due to demand, he added: "I'm very concerned that the food price will go so high that a billion people just wouldn't be able to afford food."

Storing up large quantities of food ahead of a disaster would also be expensive. Denkenberger said such an effort would "cost trillions of dollars and take a long time."

Alternatively, he estimated that dry seaweed can be produced for around $1 per pound; that's about the lowest reasonable cost for dry food in a disaster scenario, according to Denkenberger's estimates.

That means it would cost around $3.2 trillion to produce enough seaweed to feed everyone on Earth for one year a price that should, he added, mean almost everyone in the world could afford to eat.

Denkenberger has proposed a few technological solutions for growing food that can't be stored. First, he recommends utilizing natural gas in the atmosphere to produce protein.

The Denmark-based company Unibio is already developing a way to convert methane into a highly concentrated protein that can be dried and packaged into fish food. The Silicon Valley-based company Calysta is also using gases like nitrogen and methane to feed fish and livestock. In a catastrophe, Denkenberger said, those proteins could be used to feed humans as well.

A German wood-to-biofuel plant. Carsten Koall / Getty

Denkenberger said he's also working on a project funded by NASA that is looking into how to heat coal without any oxygen present. The heating process would produce hydrogen and carbon dioxide that could be converted into protein.

But Denkenberger said isn't a fan of using artificial light, such as LEDs, to grow food. He sees that approach as a last resort.

"Unfortunately, it's extremely inefficient and expensive," Denkenberger said.

Instead, he said, his nonprofit is looking at ways to grow food in greenhouses near the equator, where there would still be some natural sunlight.

"Then we could grow pretty much any crop at a much lower cost than artificial light," he said. "And because it wouldn't use so much energy, we can use the energy for feeding more people."

Denkenberger said employees in the agriculture and government sectors are more concerned about disasters like hurricanes than a full-scale nuclear winter.

"If you have a localized disaster, generally the cheapest thing to do is just to ship grain in," he said. "But in certain circumstances, if the transportation is disrupted, that might not work."

He thinks some of his solutions, like extracting sugar and protein from leaves, could be applied to feed people during a local catastrophe. But it is also possible to store enough food for a major disaster such as a nuclear war between India and Pakistan, he added.

"Even though their nuclear arsenals are much smaller than the US and Russia's, there have still been models indicating that it could create a 10% or 20% reduction in the global food supply," he said. "We waste more food than that and feed more food than that to animals."

Original post:
How to survive after a nuclear war: eat mushrooms and seaweed - INSIDER

Ants are considered fiends when they cause infestations or revered as an essential part of nature, depending on your perspective. But two students from St Aloysius College in Carrigtwohill, Co Cork, believe ultimately they get an unfair press.

Transition year students Amy Morrissey and Anna Ring wanted to find a way to get them to move on when they infest an area in domestic buildings, by avoiding standard killer powders or crude forms of extermination. They have concluded magnets can do the trick.

Proof of this, backed by video evidence, was on display at the BT Young Scientist & Technology Exhibition (BTYSTE) in Dublins RDS on Friday.

Magnets work because ants have a magnetic compass for directional purposes, Amy explained. They are a common problem is households, yet they play a vital role in nature, being essential to the food chain, so we want to deal with them in a sustainable way.

In a series of experiments recorded on video they have shown weaker magnets have little effect but stronger magnets, notably one named N52, had a considerable repellent effect. Having observed online how an active mobile phone with its electromagnet effect had a dramatic effect, this is where we want to extend our research, she said.

We think the electromagnet, such as that found in a mobile phone, could increase the effect by a factor of 20, Anna added.

Supporting genuine sustainability in diets and purchasing habits prompted Kaitlyn Ryan from Coliste Mhuire Co-Ed in Thurles, Co Tipperary, to compare vegan and omnivore diets in the Irish context.

There is a widespread perception that meat and dairy products are bad for the environment and that a vegan diet is much better in that regard. I wasnt really convinced. I questioned that, she added.

While vegans have to ensure they get adequate protein, this is often by relying on food imports that have high carbon miles attached to them, she noted. So she decided to compare a vegan diet based on recommended daily allowances on key nutrients and the omnivore diet which is based on the food pyramid which includes meat and dairy.

She then tracked the carbon footprint and factored in the food miles because so much of the products involved are imported into Ireland. This month alone, broccoli, lettuce and beetroot imported from France and Spain were dominating Irish supermarket shelves when they could be grown in Ireland with a significantly reduced carbon footprint.

Supermarkets are not supporting local growers, Kaitlyn added, but there was also a knowledge deficit among Irish consumers. People dont know the [CARBON ]impact of importing food.

Her research backs the case for growing your own, even if its just a window box; it has a big impact. In addition, people should not worry about the appearance of the food, especially when half the food and veg grown globally is thrown out because of its appearance.

The winners of the 2020 BTYSTE will be announced on Friday night, while the exhibition is open to the public up to 5.30 pm on Saturday - more information is at http://www.btyoungscientist.com

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Ants attracted by magnets and vegan diet scrutinised at Young Scientist event - The Irish Times

BY RICH LALIBERTE

Even if you dont have a medical problem, its helpful to get a checkup annually, says internal medicine physician Jodi Lenko, MD, with LVPG Internal MedicineAlliance Drive in Hazle Township. A primary care physician looks at aspects of health that a specialist may not emphasize, such as weight, diet, exercise, sleeping patterns, smoking cessation, and mental health.

Solve mysteries

Common and troubling symptoms can be caused by a range of problems, and PCPs sleuth out other evidence to discover underlying issues. One of the biggest complaints is fatigue, says family medicine physician Kenneth Sharp, DO, with LVPG Family Medicine Lehighton. I make sure theres not a reason like anemia, infection, thyroid dysfunction, diabetes or Lyme disease. If everything seems normal, we direct the conversation to things like activity, diet, and weight.

Every visit will entail basic checks of blood pressure and weight, along with relevant conversations about diet, exercise, and smoking. Your PCP also will keep tabs on whether youre up to date on immunizations, including flu shots.

Keep abreast of changes

Your doctor may notice shifts in your appearance that you dont. When you see yourself every day, you often dont notice gradual changes, but theyll stand out to me, Sharp says. Guide-lines also change. For example, theres a new shingles vaccine, andthe recommendation now is to get it at 50, not 60, Lenko says.

Seeing the same doctor consistently fosters a relationship that facilitates better care. Ive seen some patients from childhood through adulthood, and Im in tune with their entire health history, Sharp says. I know my patients better than any other care provider.

Monitor your test timetable

Screenings such as colonoscopies, mammograms and blood tests for cholesterol, glucose, and others can vary by age, family history, previous findings, and overall health. Your physician will discuss appropriate tests to order or not, Lenko says. You shouldnt have to worry about tracking everything thats our job.

Simplify your care

People often dont know what kind of doctor to see, and I can help direct them, Sharp says. A person who is short of breath may assume they need a lung doctor but a heart issue is more likely. In many cases, a primary care doctor can provide the care you need.

Refer you to specialists

Specialists focus on an area of expertise. But your primary care doctor knows the big picture of what is happening in your overall health, Lenko says. We help connect doctors and put everything together, so nothing is missed, especially as you get older and health issues get more complicated.

In cases where a specialist can help, your primary care doctor can facilitate expert treatment, often in areas such as cardiology, oncology, orthopedics, rheumatology, endocrinology, and behavioral health. We work closely with other doctors and in many cases have completed first steps that are helpful when you see a specialist, Lenko says.

Provide a variety of care

Primary care physicians all provide excellent general medicine and similar services, but you may prefer one type of doctor over another depending on his or her approach. Internal medicine and family medicine physicians both provide wide-ranging care for adults. Adults who see an internal medicine doctor may take their kids to see a pediatrician, who provides general care specifically for children. Family medicine doctors focus on the entire family, including children. My patients often include multiple members of the same family, Sharp says. A PCP almost becomes part of the family.

More here:
The #1 Health Move to Make in 2020 - LVHN News

NEW HAVEN, Conn. (WTNH) Were one week into the New Year, and studies show that less than 25% of people will stay committed to their resolutions after 30 daysAnd, chances are, if you made a resolution, it involves a new diet or losing weight.

Registered Dietitian, Toby Amidor, with RDTV, is joining us, to weigh in on this years top diet trends.

This is the time of year, Toby always get asked by clients and friends, What do you think about Keto? Or Paleo? Or a Vegan Diet? She totally gets why people feel tempted to try trendy diets they all seem so great when you see people sharing about them on Instagram. But the thing Toby always shares is to make sure you understand the health impact first. The reason so many diets fail especially within the first 30 days is that theyre too restrictive!

A lot of people talking about diets that eliminate entirefood groups. What do you think of those?

Not only are those types of diets tough to stick to, eliminating entire food groups can leave you missing out on nutrients you need! A much more reasonable and enjoyable approach is to instead focus on consuming more real, wholesome foods like fresh fruit, vegetables and real dairy. While doing something like going dairy-free might seem like a good idea when you see other people doing it, Toby always sticks to science, and decades of research support real milks role in the diet. Its naturally nutrient rich and offers a unique natural package that is difficult to match in any other single food or beverage.

As a Registered Dietitian, Toby Amidor never advises my clients to skip meals. If you really want to try intermittent fasting, consider not eating past a certain time in the evening so you can fast throughout the night, and make sure to eat a nourishing breakfast in the morning that includes a balance of high-quality protein, carbohydrates, fiber and healthy fats.

How can people set on trying a different diet in the NewYear make them work better?

If youre thinking about a vegetarian diet, for example, the biggest thing to be mindful of is to make sure you pack in the right nutrients, particularly protein, calcium, vitamin D and vitamin B12. One great addition to any vegetarian diet that I always recommend is to complete your meal with a glass of real dairy milk its the top source of calcium and vitamin D in our diet, is a great source of vitamin B12- and has as much as 8 times more protein than many non-dairy alternative milks like almond, coconut and rice milk. Says Toby Amidor

And for people who are trying to cut calories?

Being calorie conscious doesnt mean you have to forego yourfavorite foods. For example, you can swap full fat milk for lower fat optionsin coffee and many recipes or try incorporating more naturally sweet foods,like fresh berries, to curb your sweet tooth.

The bottom line here is, Eat a balanced diet!

Excerpt from:
In The Kitchen: RDTV shares Milk- Love Whats Real! - WTNH.com

January is traditionally a time of scarcity, gloom and self-restraint. Its reached peak grimness for many with the recent trend for a dry month, which adds quitting booze to the joyless roster of diet, exercise, bills, and working harder. No wonder that according to new research from Robinsons, a third of Brits give up on the dry bit altogether, with the second week of the month proving too much for 24 per cent.

But while the sweet relief of a Sauvignon may be a temporary crutch, its likely that the quitters will regret it, as their clear-skinned, sleep-enhanced pals sail on into February alcohol-free. So heres how to avoid the biggest drinkingtriggers, and stay sober all month long

If the whole house is quitting, great, you can chuck it all out. But if its just you, every time you open the fridge youll see wine and beer in the same old spot, or note the gin, calling from its familiar place. Changing the environment is crucial when it comes to changing a habit, so move the wine under the stairs, or shift the fridge beer to a different shelf where you dont automatically spot it. It sounds so obvious, but it makes a big difference because just noting that its moved means youll be reminded of the reason. In its place, keep snacks you like, or an expensively delicious soft drink, and make sure to have some ice in the freezer at all times.

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How to avoid the Dry January failure triggers and stay booze-free all month - Telegraph.co.uk