In her late 40s, Kelly Ripa is arguably in the best shape of her life. Her biceps are ridiculous, her skin is all glowy...and have you seen her abs?! Kelly's jacked body didn't just happen by accident. But although she hustles in the gym, she also takes a super relatable approach to fitness. Here's how Kelly looks *so* amazing, and the health tricks she swears by.

1Make fitness a priority

Kelly does. Her routine includes running, SoulCycle classes, and the AKT method's cardio-strength classes. Kelly has trained for years with AKT's founder Anna Kaiser, and it shows.

2Follow an alkaline diet

Kelly follows an alkaline diet, which is where you only eat foods that are low in acid (aka alkaline). She started the diet after having a slew of injuries. "It has changed my life," she told viewers. "I swear I think it's responsible for me not being in pain."

3Give your skin time to breathe

Kelly's shared plenty of no-makeup pics on Instagram and, with skin like that, can you blame her?

4Snag a good dermatologist

Kelly told People that her skin completely changed after she started working with cosmetic dermatologist Fredric S. Brandt. I didnt have a routineI washed my face with soap, she said. He really sort of gave me an inside-out frame of mind in terms of beauty and taking care of myself. Once Ive done the damage, he erases it with his miracle concoctions, lotions, potions, lasers and needles.

5Consider anti-inflammatory supplements

Kelly takes anti-inflammatory supplements, including Omega-3 fish oil, black cumin seed oil, and turmeric, her personal nutritionist Dr. Daryl Gioffre told People. Plus, she drinks Alkamind Daily Greens every morning and Alkamind Daily Minerals during her workouts.

6Focus on your health

"Why is she so energetic and smiling? Because health equals energy," Gioffre told People. "She works as hard on her health as she does on the showshe probably [works] harder than anyone I know."

7Incorporate ballet into your workouts

Kellys long-time trainer Anna Kaiser told People that they do arm workouts on a ballet bar, alternating between pulsing in a half plank and pushing off the bar for a power move.

8Go all in with resistance bands

Kelly uses resistance bands to work all her arms inner and outer muscles. "We love that contraction and how that feels," Kaiser told People.

9Push yourself

Kelly's all about pushing her body to achieve new goals. This year, she helped nab the Guinness World Record for the Most Ballet Dancers En Pointe Simultaneously. Kelly and hundreds of other dancers all stood on their toes for a minute, and Kelly told viewers that she had to train for it.

10Be consistent

Kelly once shared that she works out at least four times a week, usually with Kaiser, for 60 to 90-minute sessions.

11Bring what you love into your workouts

"I love to dance, and she loves to dance," Kaiser told Women's Health. Together, Kelly and Anna do dance cardio, functional training, and circuit training, along with some serious core work. "You need to find something that you love to do, and that will help you show up...that thing that makes you feel really jazzed, and makes you feel great after, too," Kaiser said.

12Don't be scared of carbs

Kelly has made it clear that she loves her carbs. While her husband Mark Consuelos is on the keto diet, Kelly said she could never do it. "Mark says that I'm 'carb-o,' because I always eat his bun if he gets a burger. And the fries," she told Bon Appetit. "But you know, I work out, so I feel like I'm allowed."

13Snack healthy

Kelly told Bon Appetit that she loves to snack on nuts, dried fruit, and peanut butter ThinkThin high protein bars.

14Have some PB&J

Kelly is big into the sandwiches. "I get ciabatta bread, and now I eat half a sandwich before bed, with chunky Skippy peanut butter or Justin's honey peanut butter and Bonne Maman strawberry or raspberry jam," she told Bon Appetit.

15Live a little

Kelly told Bon Appetit that she's taken a more laidback approach to her diet over time. "At 48, I'm sort of saying, 'Who cares? Life is short," she said.

16Start your day with a really intense cup of coffee

Kelly is huge into Bulletproof coffee with the "darkest roast coffee" she can get. She adds a spoonful of Organic Valley ghee, and two shots of espresso. "It fills me up and I feel satiated, so it keeps me from being ravenous during the show," she told Bon Appetit.

17Hit the snooze button

Kelly sets her alarm for 5:30 a.m., but she told Women's Health that sometimes it can take her up to a half hour to actually roll out of bed.

18Try partner yoga

Kelly shared these pics of herself and Mark on an anniversary trip to the Bahamas. In her caption, Kelly joked that trust and flexibility keep their relationship alive.

19Find a sleep schedule that works for you

Ripa doesnt usually go to bed until 1 a.m., and she usually gets restless around 3:30 a.m. Mark will say, Why are you awake? Im not sure, she told Good Housekeeping. Still, she ends up getting around five hours of sleep a night.

20Focus on your whole core

Kelly's trainer Anna Kaiser told WomensHealthMag.com that she really tries to focus on moves that target the entire core, not just the abs. "Every exercise we do works your full corethe butt, the abs, and the backat the same time," she said. "If youre training functionally, youre hitting those muscles from all planes of motion."

21Switch it up

Kelly likes to mix things up here and there when it comes to her workouts. "I think its important for people to work out with a program that offers everything, not just one type of workout over and over again, so youre balancing the amount of cardio and strength youre doing, and youre switching it up," Kaiser told WomensHealthMag.com.

22Take snacks on the go

When Kelly is traveling, Kaiser said she always recommends Kelly travels with some healthy snacks.

23Focus on your core, not your abs

If you only focus on your abdominal wall, your back isnt going to be as strong, and so theres going to be an imbalance in your body, Kaiser told WomensHealthMag.com. You want them to be strong together and work together, and not have one overcompensate.

24Have yogurt for breakfast

Kelly is big on starting her day with Greek yogurt. I put honey and granola and make it look like some parfaitits a must, she told Good Housekeeping.

25View the gym differently

"It would have never have occurred to me to exercise before I had kids. Ever. Now, I find that I need it to clear my head," Kelly told WomensHealthMag.com. "I need strength and stamina because raising kids is the toughest job there is. And its the most rewardingbut it's exhausting, and it's hard work. My childless self would have died laughing seeing me in a gym."

26Fuel up before you sweat

Kelly said that she doesn't feel like eating after a run or big cardio workout. "So, before I'll have a beautiful salad. Sometimes I'll have a protein bar. Or nuts. Something that's supposed to be good for me," she told Good Housekeeping.

27Work out, even when you dont feel like it

Kelly told WomensHealthMag.com that she makes herself work out even when she doesn't feel like it. "Sometimes it's not so pleasant, and you don't want to wake up to go on a jog in the morning, but I just force myself to do it," she said.

28Go all in with Sunday breakfast

Kelly told Good Housekeeping that she likes to do a "full hot breakfast" on Sundays. "Mark likes me to make him breakfast in bed. We're both so busy during the week, I rarely have time. But on Sunday, it's the one time that I can do something really nice for him," she said. "And everybody enjoys my scrambled eggs, because I put cream in the eggs and some cheese in there. They're not fat-free, but they're delicious."

29Make the most of your workout time

Kelly is "extremely busy and AKT is super efficient as well as effective and crazy fun," Kaiser told InStyle. "We have such a blast together and she can get everything she needs, strength, cardio, power, stretching, in one place, instead of running to different boutique studios trying to fit it all in.

30Get some great exercise music

Good exercise jams are "everything," Kaiser told InStyle. She and Kelly are "both obsessed with finding the best music. It really drives the workout," she said.

31Try to eat clean

"For the most part, Mark and I have very clean diets. But we love cream in our coffee," Kelly told Good Housekeeping.

32Focus on the mental perks of exercise

Kelly says she gets more than an amazing body out of working out. "I feel like my mind is a little quieter when I exercise," she told Good Housekeeping.

33Know your heart history

Kelly told Good Housekeeping that she tries to work out to keep her heart healthy. "I don't have the best family history heart-wise, so I really try to keep my heart strong," she said.

34Go all in with exercise every day

"I try to make my heart beat out of my chest, hard-core, once a day for at least a half hour. I think that's very important," Kelly told Good Housekeeping.

35Know your weaknesses

Kelly told Good Housekeeping that she works out so consistently because it's super easy for her to fall out of her routine. "I'm the kind of person who, if I take one day off, well, it's very easy for me to take the next day off and then quit exercising. If I don't do it every day, I won't do it at all," she said.

36Start slow

When she first started working out, Kelly told Good Housekeeping that she would do it for three days a week, walking for a half hour on a treadmill. "Then it was five days a week, and then I started jogging. It was like a drug. The gateway drug is the treadmill," she said.

37Be cool with dessert

"I'm not militant about anything. If there's cheesecake in the house, I'll have some. If I'm in the mood for something, I'll have it," Kelly told Good Housekeeping. "I don't obsess about anything. I could have three or four 'cheat days' in a week and then not have dessert for another three months."

38Be in the moment

Kelly told Good Housekeeping that she recommends that people "appreciate every second, even when you're exhausted."

39Find what you need to chill

"I deep-breathe, and I do a lot of yoga," Kelly told Good Housekeeping.

40Figure out an eating plan that works for you

Kelly told Good Housekeeping that she loves cheese and high-fat foods, but she tries to keep herself in check. "I would love nothing more than to have pizza and french fries every day, but I try to limit those treats to once a week," she said.

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Kelly Ripa's Diet And Workout Routine That Keeps Her Looking Young - Women's Health

Really hard.

Turkey, ham, stuffing. Mashed potatoes, gravy, green bean casserole. Cookies, caramels, pies, jellos The tasty temptations abound, splayed out across tables at family Christmas gatherings (and some families have a few of those), work potlucks and other group functions.

For a lot of folks, the time between Thanksgiving and the New Year is a time of food. A time to satisfy that sweet tooth, indulge those savory cravings, and get good and full or, as is often the case, overfull.

It creates a real challenge for people who are trying to eat healthy, or who need or want to follow a special diet. Dietary restrictions are becoming more and more common, with a growing number of people discovering they have food allergies, or needing or choosing to follow a gluten-free, vegan or vegetarian, low-carb, or Keto diet, among myriad others.

Staying on the wagon with these diets isnt always easy especially around the holidays.

Alexa Stelzer, a registered dietitian and certified diabetes educator at Essentia Health St. Marys in Detroit Lakes, said the biggest thing people can do to keep their food intake in check is to change their mindsets about the importance of food. To think about food less, and loved ones more.

For all people, whether on a special diet or not, Stelzer said, make the focus of the gathering be about connecting with and spending time with people, not so much about food Focus on having great conversations, rather than circling back to the food table. That can be really helpful.

In her role at Essentia, Stelzer works with clients one-on-one and in group settings, in both the hospital and clinic. Around the holidays, she commonly talks to them about how they can stick to their usual eating patterns in this unusually bountiful season. Some have strict guidelines they absolutely must stick to at all times of the year, such as a diabetes diet or a peanut allergy, while others are just trying to make gradual, healthy lifestyle changes.

I feel like more and more people are needing to follow special diets, she said. And I think a lot of people are becoming health conscious and are trying to follow diet patterns and eating patterns that they recognize can make them feel better in the long term.

Her recommended diets vary from person to person, but no matter what, she always tells her clients to develop eating plans they can realistically continue for years to come.

There are pros and cons to most any way of eating, but for a diet to be successful long-term, it has to be a diet that you can stick with, she said.

This can be trickier to do around the holidays, not only because of the tempting foods all around, but also because of the extended duration of the season.

It's pretty easy, if you're following a diet, to stick to it over one day, Selzer said. It's when we have multiple parties that we're going to, and we're continuing to not follow our eating plans over a longer period of time (that we run into trouble).

To avoid the pitfalls of overindulgence and unhealthy eating, she suggests people fill their holiday plates half-full with vegetables before adding any other types of food. This ensures a sizable portion of low-calorie, low-carb, fiber-rich, nutritional foods, and leaves less room on the plate for less healthy options.

Also, she recommends leaving leftovers at the party, instead of offering to take them home. Or, for those who host, sending leftovers home with guests who want them.

Probably the most important thing anyone can do, though, at any time of the year, is pay attention to every morsel that enters their mouth.

One of the most common things that I talk about this time of year, with holiday eating, is practicing mindful eating whether youre following a special diet or not, Stelzer said. Mindful eating is being really conscious of what and how you're eating. With mindful eating principles, you really slow down and savor the foods as you're eating them.

By tuning in to the smell, sight and taste of the foods you eat, she explained, you become more aware of the act of eating, and more easily recognize when youre satisfied and have had enough.

That's something I work with people on a lot being aware of hunger and recognizing that full feeling in your body, and remembering that if you continue to eat, you're going to get really uncomfortable, Stelzer said.

If you practice mindful eating, focus on family over food, stack your plate with veggies first, and leave the leftovers for someone else, you dont have to completely derail your diet over the holidays, she added. A number of people put their healthy patterns on hold through the holidays and then try to 'catch up' afterward. But it doesnt have to be an all or nothing sort of thing.

Alexa Stelzer, a registered dietitian and certified diabetes educator at Essentia Health St. Marys, says planning is the key to successful holiday meals for those who are on a special diet, whether its vegan, low-carb, gluten-free or any number of others out there.

Stelzer offers the following tips for those who want or need to stay on the wagon:

Give the host a heads up. The host wants everyone at the party to have a good time and have options available for food, so a heads-up is usually appreciated. If they seem receptive, provide a little education about which ingredients to avoid and how to minimize risk of cross-contamination. Dont expect everything to be compliant with your diet, but the host can often make some modifications, such as cooking turkey and stuffing separately (to keep the turkey gluten-free), or making the salad a build-your-own option rather than mixing all the ingredients together ahead of time.

Bring a dish everyone can enjoy. Bring something that you absolutely love that complies with your diet. Then even if everything else is off-limits, youll still have an option you enjoy and that will satisfy you. Even better if you can bring a main dish and a dessert to make sure you get something hearty as well as something sweet. There are lots of specialized baking mixes that make the dessert side of things easy. And there is always the fresh fruit and veggie tray option, which is safe for most people. If cross contamination is a concern, be sure to bring your own serving utensils.

Prepare for questions. People will likely be curious about why you are eating the way you are. It is helpful to have some basic responses prepared. If you feel uncomfortable getting into details, leave your answers vague and say something like, I just feel better when eating this way, or I need to follow this diet for health reasons. You may also want to direct the curious to a relevant article or documentary for more information. You have no responsibility to educate and inform people if you dont want to. On the other hand, avoid educating and informing everyone you meet about the many reasons for your special diet if they arent asking or interested.

Express gratitude. Even the smallest efforts people make to provide appropriate dishes for you or to learn more about your special diet are worthy of a genuine thank you.

Consider being a host yourself. As a host, you have control over most of the food choices and the way they are prepared. You may want to avoid serving some of the out there foods from your special diet if your guests have never experienced them, unless you have an adventurous group. It be more crowd-pleasing to adapt classic holiday favorites to be compliant with your diet. The internet can be a great resource for finding appropriate substitutions, modified recipes, or entire diet-specific cookbooks. If guests want to bring a dish, make suggestions that would be safe for you, or just allow them to bring their favorites so you know theyll have an option theyre familiar with and enjoy. Be proactive and ask your guests ahead of time if they are following any special diets that you can help accommodate.

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Keep indulgences in check with mindful eating and a focus on family over food - Echo Press

Another busy year for clinical research has come and gone. What are the most important findings from 2019? Here is our overview of some of the most noteworthy studies of the year.

"Medicine is of all the Arts the most noble," wrote the Ancient Greek physician Hippocrates whom historians call the "father of medicine" over 2,000 years ago.

Advances in therapeutic practices have been helping people cure and manage illness since before the time of Hippocrates, and, today, researchers continue to look for ways of eradicating diseases and improving our well-being and quality of life.

Each year, specialists in all areas of medical research conduct new studies and clinical trials that bring us a better understanding of what keeps us happy and in good health, and what factors have the opposite effect.

And, while each year, experts manage to overcome many obstacles, challenges old and new keep the medical research field buzzing with initiatives.

Reflecting on how research has evolved over the past decade, the editors of the reputable journal PLOS Medicine in a recent editorial emphasize "ongoing struggles" with infectious diseases, as well as growing tensions between two approaches in medical research. These approaches are the effort of finding treatments that are consistently effective in large populations versus the notion of "precision medicine," which favors therapy that we closely tailor to an individual's very personal needs.

But how has clinical research fared in 2019? In this special feature, we look at some of the most prominent areas of study from this year and give you an overview of the most noteworthy findings.

The medication we take as long as we follow our doctors' advice is meant to help us fight off disease and improve our physical or mental well-being. But can these usually trusty allies sometimes turn into foes?

Most drugs can sometimes cause side effects, but more and more studies are now suggesting a link between common medication and a higher risk of developing different conditions.

In March this year, for instance, experts affiliated with the European Resuscitation Council whose goal is to find the best ways to prevent and respond to cardiac arrest found that a conventional drug doctors use to treat hypertension and angina may actually increase a person's risk of cardiac arrest.

By analyzing the data of more than 60,000 people, the researchers saw that a drug called nifedipine, which doctors often prescribe for cardiovascular problems, appeared to increase the risk of "sudden cardiac arrest."

Project leader Dr. Hanno Tan notes that, so far, healthcare practitioners have considered nifedipine to be perfectly safe. The current findings, however, suggest that doctors may want to consider offering people an alternative.

Another study, appearing in JAMA Internal Medicine in June, found that anticholinergic drugs which work by regulating muscle contraction and relaxation may increase a person's risk of developing dementia.

People may have to take anticholinergics if some of their muscles are not working correctly, usually as part of health issues, such as bladder or gastrointestinal conditions, and Parkinson's disease.

The research that specialists from the University of Nottingham in the United Kingdom led looked at the data of 58,769 people with and 225,574 people without dementia.

It revealed that older individuals at least 55 years old who were frequent users of anticholinergics were almost 50% more likely to develop dementia than peers who had never used anticholinergics.

But, while common drugs that doctors have prescribed for years may come with hidden dangers, they are, at least, subject to trials and drug review initiatives. The same is not true for many other so-called health products that are readily available to consumers.

Such findings says the study's lead researcher, Prof. Carol Coupland, "highlight the importance of carrying out regular medication reviews."

In 2019, we have celebrated 50 years since someone first successfully sent a message using a system that would eventually become the internet. We have come a long way, and now, we have almost everything within reach of a "click and collect" order.

This, unfortunately, includes "therapeutics" that specialists may never have assessed, and which can end up putting people's health and lives in danger.

In August, the Food and Drug Administration (FDA) issued a warning against an allegedly therapeutic product that was available online, and which appeared to be very popular.

The product variously sold under the names Master Mineral Solution, Miracle Mineral Supplement, Chlorine Dioxide Protocol, or Water Purification Solution was supposed to be a kind of panacea, treating almost anything and everything, from cancer and HIV to the flu.

Yet the FDA had never given the product an official assessment, and when the federal agency looked into it, they saw that the "therapeutic" a liquid solution contained no less than 28% sodium chlorite, an industrial bleach.

"[I]ngesting these products is the same as drinking bleach," which can easily be life threatening, warned the FDA's Acting Commissioner Dr. Ned Sharpless, who urged people to avoid them at all costs.

Many studies this year have also been concerned with cardiovascular health, revisiting long held notions and holding them up to further scrutiny.

For instance, a study in the New England Journal of Medicine in July which involved around 1.3 million people suggested that, when it comes to predicting the state of a person's heart health, both blood pressure numbers are equally important.

When a doctor measures blood pressure, they assess two different values. One is systolic blood pressure, which refers to the pressure the contracting heart puts on the arteries when it pumps blood to the rest of the body. The other is diastolic blood pressure, which refers to the pressure between heartbeats.

So far, doctors have primarily taken only elevated systolic blood pressure into account as a risk factor for cardiovascular disease.

However, the new study concluded that elevated systolic and diastolic blood pressure are both indicators of cardiovascular problems.

Its authors emphasize that the large amount of data they had access to painted a "convincing" picture in this respect.

"This research brings a large amount of data to bear on a basic question, and it gives such a clear answer."

Lead researcher Dr. Alexander Flint

At the same time, a slightly earlier study, appearing in the European Heart Journal in March, emphasizes that having high blood pressure may not mean the same thing for everyone, and while doctors may associate it with adverse outcomes in some, this does not hold for all populations.

The study's first author, Dr. Antonio Douros, argues that "[w]e should move away from the blanket approach of applying the recommendations of professional associations to all groups of patients."

Dr. Douros and team analyzed the data of 1,628 participants with a mean age of 81 years. The researchers found that older individuals with lower systolic blood pressures actually faced a 40% higher risk of death than peers with elevated blood pressure values.

"[A]ntihypertensive [blood pressure lowering] treatment should be adjusted based on the needs of the individual," the study's first author advises.

When it comes to protecting heart health, 2019 studies have shown that diet likely plays an important role. Thus, research in the Journal of the American Heart Association in August showed that people who adhered to plant-based diets had a 32% lower risk of death that researchers associate with cardiovascular disease than those who did not.

People who ate plant-based foods also had a 25% lower risk of all-cause mortality, according to this study.

And another study from April in the journal Nutrients warned that people who follow a ketogenic diet, which is high in fats and low in carbohydrates, and who decide to take a "day off" from this commitment every now and again, may experience blood vessel damage.

Ketogenic or keto diets work by triggering ketosis, a process in which the body starts burning fat instead of sugar (glucose) for energy. But "cheat days" mean that, for a brief interval, the body switches back to relying on glucose.

"[W]e found [...] biomarkers in the blood, suggesting that vessel walls were being damaged by the sudden spike in glucose," notes first author Cody Durrer.

In 2019, the topic of how our food choices influence our health has remained popular among researchers and readers alike.

According to Google Trends, some of the top searches in the United States this year included intermittent fasting diets, the Noom diet, and the 1,200 calorie diet.

And this year's studies have certainly reflected the widespread interest in the link between dietary choices and well-being.

One intriguing study in Nature Metabolism in May pointed out that protein shakes, which are popular among individuals who want to build muscle mass, may be a threat to health.

Fitness protein powders, the study authors explain, contain mostly whey proteins, which have high levels of the essential amino acids leucine, valine, and isoleucine.

The research in mice suggested that a high intake of these amino acids led to overly low levels of serotonin in the brain. This is a key hormone that plays a central role in mood regulation, but which science also implicates in various metabolic processes.

In mice, the heightened levels of leucine, valine, and isoleucine, which caused excessively low serotonin, led to obesity and a shorter life span.

So, if too much of certain types of protein can have such detrimental effects on health, what about fiber? Dietary fiber present in fruit, vegetables, and legumes is important in helping the body take up sugars little by little.

But how much fiber should we consume? This is the question that a study commissioned by the World Health Organization (WHO) and appearing in The Lancet in January sought to lay to rest.

The research took into account the findings of 185 observational studies and 58 clinical trials, covering almost 40 years.

It concluded that to lower their death risk, as well as the incidence of coronary heart disease, stroke, type 2 diabetes, and colon cancer, a person should ideally consume 2529 grams of fiber per day.

"Fiber-rich whole foods that require chewing and retain much of their structure in the gut increase satiety and help weight control and can favorably influence lipid and glucose levels," explains one of the authors, Prof. Jim Mann.

On the other hand, several studies from this year draw attention to just how detrimental foods that are not 100% natural can be. A small trial, whose results came out in Cell Metabolism in May, showed that processed food leads to abrupt weight gain but not for the reasons we may think.

The study authors said they were surprised that when they asked participants to eat either an ultraprocessed food diet or a nonprocessed food diet whose caloric contents the researchers matched perfectly the people who ate processed foods rapidly gained more weight than the ones who ate the nonprocessed foods.

The researchers blame this on the speed with which individuals end up eating processed foods, in particular. "There may be something about the textural or sensory properties of the food that made [participants] eat more quickly," says study author Kevin Hall, Ph.D.

"If you're eating very quickly, perhaps you're not giving your gastrointestinal tract enough time to signal to your brain that you're full. When this happens, you might easily overeat," he hypothesizes.

And more research in mice from Scientific Reports in January found that emulsifiers, which are a common additive present in many products from mayonnaise to butter, could affect gut bacteria, leading to systemic inflammation.

What is more, the impact on the gut could even influence processes that occur in the brain, increasing anxiety levels. "[W]e [now] know that inflammation triggers local immune cells to produce signaling molecules that can affect tissues in other places, including the brain," explains co-lead researcher Prof. Geert de Vries.

While some of the studies that made the headlines in 2019 were conclusive, many encourage further research to confirm their findings or further investigate the underlying mechanisms.

Stepping into the next decade, this much is clear: The wheels of medical research will keep on turning for better health across the globe.

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2019 in medical research: What were the top findings? - Medical News Today

WITH 2020 just round the corner, the New Year health is looming.

And the low-carb and keto diets are the two most popular diet plans, touted for weight loss.

1

Keto involves eating no more than 30g of carbs a day plus a high amount of good fats, meat, dairy, nuts and oil.

It works by persuading the body to start burning its own fat supplies - putting the body into a state called ketosis - rather than burn the carbs in your diet.

A low-carb diet, on the other hand, means you can eat more carbs but without the generous portion of fats that you get with keto.

With both keto and low-carb diets being recommended by celebrities, friends and experts you may be left wondering which one to try.

To solve this, top nutritionists Terri-Ann Nunns and Helen Bond have shared their tips with us on which one really is the most effective...

Many people claim a low-carb diet is the best way to get quick and easy weight loss results.

And nutritionist Terri-Ann, founder of theTerri Ann 123 Diet Plan, has now shown her support for this diet - which has helped hundreds of her clients lose weight.

She emphasises that this regime will help speed up weight loss as by increasing your intake of proteins you'll feel fuller.

"Low-carbohydrate diets are a very successful way to lose weight sustainably," she says.

"In a low carbohydrate diet, you reduce your intake of items such as bread, pasta, potatoes and sugary foods whilst protein foods such as meat, fish and vegetarian alternatives should be increased.

Having a high-protein element in your diet will help you to feel full

"Reducing carbohydrates, for example bread, potatoes, pasta and sugars, is known to be effective in helping people to lose weight.

"Having a high-protein element in your diet will help you to feel full despite consuming a lower amount of calories."

As well as blitzing body fat, Terri-Ann also stresses that low-carb diets can have other health benefits like lowering diabetic markers.

"The obvious health benefit of following a low carb plan is weight loss," she adds.

NHS guide to carbs

Carbohydrates themselves are not necessarily the cause of weight gain.

The NHS says theres no evidence that eating bread and other wheat-based foods causes weight gain more than any other type of food.

If you eat more energy than your body uses, you will put on weight, regardless of what you eat.

The NHS says: Cutting out carbohydrates from your diet could put you at increased risk of a deficiency in certain nutrients, leading to health problems, unless you're able to make up for the nutritional shortfall with healthy substitutes.

Replacing carbohydrateswith fats and higher fat sources of protein could increase your intake of saturated fat, which can raise the amount of cholesterol in your blood a risk factor for heart disease.

"Reducing the amount of carbohydrate in the diet can also help to improve blood sugar levels and insulin response which means it could be an effective diet for people with diabetes, pre-diabetes or polycystic ovarian syndrome (PCOS)."

Despite this, Helen Bond,registered dietitian and spokeswoman for the British Dietetic Association, says she isn't keen on a low-carb diet as carbs are part of a healthy diet.

She adds: "I am not a fan of low carbs - carbs are a key part of a healthy balance diet and bring with them B vitamins for energy and fibre for a healthy gut.

"Carbs and fibre are also the food for our gut microbes which new research also links to better weight and health overall."

Kim Kardashian, Gwyneth Paltrow and Tyson Fury are just a few of the celebrities who have credited the keto diet for keeping them in shape.

And while it can help people lose weight, Terri-Ann says it isn't the most sustainable of diets.

"The keto or ketogenic diet is a very low-carb, high-fat diet," she says.

"This means that the body uses fat for energy instead of carbohydrates, producing ketones an alternative energy source.

"The keto diet, if done correctly, can help people to lose weight.

For weight loss that can be maintained, keto is not something I would recommend

"Although it works for some, I dont often recommend it because many people arent able to sustain it in the long-term."

In particular, Terri-Ann says the keto diet is more for people looking for something to stick to in the long-term, rather than quick results.

She adds: "You need to be very committed to stick to this diet for life."

"Because of the nature of this type of diet, people tend to find it work best for a quick fix, however long-term and for weight loss that can be maintained, it is not something I would recommend."

The four keto diet mistakes that could be making you fatter

There are four common mistakes people make on a keto diet that could be making them fatter...

1. Dramatically cutting carbs

People go from a diet that is probably consumed moderate or high amounts of carbs to an extremely low amount, and this is a drastic change for the body. This is when theyre at risk of theketo flu.

2. Not drinking enough water

The body is washed-out of a lot of fluid especially when losing fat mass. The body flushes out the ketones in the urine which also depletes not just water but sodium, an important electrolyte, from the body.

3. Eating the right veg

Vegetables have carbohydrates and for a lot of people, this means watching how much is actually consumed. If youre not careful of the types of carbs on theketo diet, the affect is that people wont stay in that ketosis state.

4. Checking with a GP

Its important to check with a local doctor or a dietitian when thinking about undergoing the keto diet for the first time. People who are pregnant and breastfeeding should not undergo the keto diet because the risk follows in becoming insufficient in nutrients not only for yourself but for the infant.

On top of this, Helen Bond says that completely removing carbs from your diet can trigger other health drawbacks.

She adds: "The aim of keto is to force the body to use fat as its main energy source - when this happens a person produces ketones to fuel parts of the body that cannot use fat as an energy source like the brain.

"Side effects of this are tiredness, fatigue, low mood, lack of concentration and bad breath."

Overall, both diets come with health benefits, including weight loss and an improvement of diabetic markers.

However, if you want to blitz body fat and not have a completely restrictive diet - low-carb is probably the best way to go.

In particular, low-carb seems to be more sustainable whereas keto can be unrealistic for people who actually like eating carbs and who struggle to get enough fibre.

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On top of this, a low-carb diet does not involve putting the body into an unnatural state like ketosis which is difficult to maintain - and can trigger the keto flu and poor moods.

However, as Helen Bond says, carbs are a key part of our daily diet and provide us with energy and fibre for a healthy gut.

So, if you are going to opt for the low-carb diet, make sure you're still having a healthy balanced diet.

See the rest here:
Weight loss: Low carb vs keto diet experts reveal which helps you shed pounds faster - The Sun

Highlights

Winters have arrived and how! The chill in the air doesn't seem to be resting anytime soon and the layers of clothes have only just begun to increase. And let's admit it, during such a weather all we want to do is keep ourselves tucked inside our quilts in the comfort of our homes with a piping hot cup of chai. Without a doubt, a cup of tea in this weather is all we need, no matter if we are at home or at work, struggling to keep ourselves up.

While making a cup of simple tea might look like an easy task, it too can get tricky with each one of us having our own preferences. While some like it black, others like it with milk or with special chai masala, with or without sugar; such preferences might require some skill. And then comes the variety one can get! The typical Indian masala chai or the whole range of herbal teas such as ginger tea or one of the most sought after green tea - one just cannot have enough of tea all around the world.

(Also Read: This Tiny Tea Stall In Kerala Keeps Ramasseri Idli Alive)

Since winter season is the best time to brew a soothing cup of tea, we've got you the best of teas you can try this winter season to keep yourself warm and cosy.

Here's a wonderful concoction of freshly brewed chamomile tea with orange chunks, berries, ginger and mint leaves. While chamomile will help boost immunity during the scathing winter season, ginger and fresh berries will double the effect.

Perfect for days when you are feeling under the weather; the combination of honey with lemon is known to work wonders. Honey is known to be used traditionally in many concoctions to manage cold and cough while lemon is packed with vitamin C and antioxidants that helps foster immunity. These when combined with anti-bacterial and anti-inflammatory properties of ginger can be great for your winter health.

(Also Read: A Cup Of Tea May Help Improve Brain Health, Study Suggests)

How many of you have heard your mother and grandmother boast about the innumerable benefits of turmeric? Not just it boosts immunity, but haldi (turmeric) is also an excellent pain-reliever that is packed with anti-inflammatory properties. And so if you are a fan of herbal teas, here is an excellent brew packed with turmeric, black pepper, honey and ginger that will cleanse your body from the toxin overload

Here is the quintessential Indian chai that can wake up even the laziest of us from deep sleep just by its aromatic spices. Cloves, cardamom, cinnamon, star anise and much more, this kadak cup of masala chai is sure to keep cold at bay.

An innovative combination of tea and soup, here is a brew tailor-made for the winter season. Tangy and fresh tomato puree along with goodness of jasmine comes together with tabasco and thyme for a concoction that can be your go-to brew this season.

Make the best of winter season with these amazing tea recipes for your next tea-time. Let us know which one you liked the best in the comments section below.

About Aanchal MathurAanchal doesn't share food. A cake in her vicinity is sure to disappear in a record time of 10 seconds. Besides loading up on sugar, she loves bingeing on FRIENDS with a plate of momos. Most likely to find her soulmate on a food app.

Original post:
Winter Diet: 5 Interesting Tea Recipes To Keep You Warm This Winter - NDTV Food

Merry Christmas! This time next week, resolution time begins. Its that time when a lot of us will be making our resolutions to drop those pounds gained over the previous couple of months of parties, gluttony and inactivity. If you are one of those who fears the inevitable holiday weight gain, I have good news for you.

Contrary to the popular belief that we gain 5 to 10 pounds between Thanksgiving and New Years Day, studies show that people gain quite a bit less. According to the National Institutes of Health, even though Americans gain 80% of their excess weight during this period, it equates to a mere 1 to 2 pounds. The bad news is that the weight isnt lost during the rest of the year and can lead to future obesity.

There are many tips that you hear every year about controlling the holiday bulge. These include staying active, making healthier choices, limiting alcohol consumption, not arriving at a party hungry, and learning to politely just say no. All of these tips are good advice, but the advice Im going to give may surprise you. I advise allowing for a few pleasures this time of year and dont feel guilty. Its best not to go completely out of control, but this isnt the best time of year to start a diet. The toughest part of a diet isnt watching what you eat. Its watching what other people eat.

So enjoy time with friends and family and your break from the daily grind. If you gain that 1 or 2 extra pounds this holiday season, this can easily be dropped just by returning to your normal active lifestyle and way of eating. A week of hard work and a slight calorie deficit will get you back on track. Its the rest of the year we need to be concerned about. Just an extra 100 calories a day above our energy needs will equal an extra 10 pounds of fat a year. Stay in shape through the year, and you can afford to indulge over the holidays. Instead of worrying about counting calories, you can spend the time posting your Instagram photo of your puppys new Christmas pajamas. Then, when this last week of the year passes, you can get serious by following these four tips to achieve your New Years fitness resolutions.

Write out your fitness resolution and your feelings about why that resolution is important to you. The why is the most important part of your goal. Perhaps your goal is to quit smoking. Naturally you realize smoking isnt good for you, but the why (your real reason) may be so you will be around longer for those who love you. Anytime you feel as if you might jeopardize following through with your goal, remember your why.

Dont set unrealistic goals. Set small goals. Start by dividing your overall fitness goal into a series of smaller steps. For example, if you resolved to lose 50 pounds, your goal might be to lose 5 pounds. Once you have achieved that, your next goal might be to lose another 5 pounds. Keep going until you reach your master goal.

Plan your actions. Once youve resolved to become fit, how are you going to do it? We all know that the key to fitness and a healthier lifestyle is exercising and eating a good diet. To get started, it helps to make a written exercise plan outlining fitness activity such as 30-minute daily walks, strength training every other day, or visiting the gym three to five days a week. Next, make a list of unhealthy foods you plan to avoid, for example greasy fast-food burgers, and French fries, or whatever you deem your weaknesses to be. And, finally, strive to follow through each and every day. By having a well-written plan, it will be easier to stay on track.

Dont beat yourself up over minor setbacks. Occasionally life will get in the way, and you will be forced to skip a workout or eat something not on your diet. That doesnt mean that youve lost everything that youve been working for. Return to your fitness plan and keep working at it. Just get back on plan, and progress forward.

All these tips will help keep you on track, but as advised, allow for a few pleasures and enjoy the down time with friends and family.

Perry Buchanan, owner of PT Gym, is certified as an exercise physiologist through the American College of Sports Medicine, and fitness nutrition specialist through the National Academy of Sports Medicine. Email him at perry@ptgym.com. Follow @ptgym on Twitter.

See the article here:
PERRY BUCHANAN: Holiday fitness planning | Features - The Albany Herald

The truth behind the most popular diet trends of the moment

Thinking about jumping on the Whole30, ketogenic diet, anti-inflammatory diet or intermittent fasting bandwagon? Read this first.

Is skipping meals a bad idea or a secret weight-loss weapon? Should you eat low fat, or high fat? You probably could eat less added sugar, so should you eliminate it completely?

With so many competing and often contradictory diet trends, it can be tough to cut through the hype to find a healthy-eating plan that works for you. Check out the evidence behind each of these four increasingly popular eating styles to uncover the real deal.

How it works: For 30 days, no sugar, alcohol, grains, legumes, dairy or treats in general are allowed. What's on the menu? Moderate amounts of meat, seafood and eggs; vegetables aplenty; some fruit; and natural fats such as nuts and avocado. Herbs and seasonings are A-OK.

What it promises: A reboot for your eating habits and your cravings. Plus, the founders say that eliminating these food groups may help with a number of ailments they blame on food sensitivities, such as skin problems, digestive issues, low energy and chronic pain.

The upsides: No doubt the Whole30 is strict. But for some people, a black-and-white list of rules stating what you can and can't eat, makes it easier to follow (at least for 30 days). Plus, the growing popularity makes recipes and meal plans easy to find. Cutting out snacks and processed foods such as chips and crackers is part of the plan.

The downsides: Though the internet is full of anecdotal success stories, there's no scientific evidence of health benefits particularly in the long term. Most people return to their previous eating habits after completing the challenge.

Mayo's verdict: Not only does it cut out foods that most Americans should eat less of, like added sugars, but it also eliminates healthy foods, including whole grains, dairy and legumes. A more sustainable approach: Don't cut out food groups. Enjoy the variety, including dessert as long as it's occasional.

How it works: Bring on the bacon. This high-fat, very low carbohydrate diet typically means eating fewer than 50 grams of carbs a day less than four slices of bread's worth.

What it promises: Getting most of your calories from fat forces your body to use different energy pathways. Instead of carbs for energy, the body burns fat, entering a state called ketosis.

The upsides: While the precise mechanisms are unclear, ketosis is thought to have brain-protecting benefits: As many as half of young people with epilepsy had fewer seizures after following the diet. And some early research suggests it may have benefits for blood sugar control among people with diabetes. An upcoming study will look at the ketogenic diet as a weight maintenance strategy.

The downsides: While the research is exciting, there's very little evidence to show that this type of eating is effective or safe over the long term for anything other than epilepsy. Plus, very low carbohydrate diets tend to have higher rates of side effects, including constipation, headaches, bad breath and more. Also, meeting the diet's requirements means cutting out many healthy foods, making it difficult to meet your micronutrient needs.

Mayo's verdict: While the ketogenic diet may be recommended for some people with uncontrolled epilepsy, the high fat content and especially the high level of unhealthy saturated fat combined with limits on nutrient-rich fruits, veggies and grains is a concern for long-term heart health.

How it works: While there is no single anti-inflammatory diet, the general approach is a balanced diet full of fresh, wholesome foods. The diet calls for lots of colorful fruits and vegetables, whole grains, fish, tea (instead of coffee), and even dark chocolate and red wine. Fast food? Off the menu.

What it promises: Eating whole, unprocessed, largely plant-based foods is thought to fight chronic inflammation and help counteract stress and environmental toxins. In turn, this may lower your risk of heart disease, cancer and Alzheimer's.

The upsides: Fresh fruits and vegetables? Check. Whole grains? Check. Healthy omega-3 fats? Check. Chocolate and wine? Double check.

The downsides: Learning to prepare fresh, plant-based foods can be more time-consuming than relying on pre-packaged or fast food.

Mayo's verdict: Just like the Mediterranean diet it's based on, this approach to eating is nutritionally sound and not overly restrictive like some other diet trends.

How it works: There are two common approaches to fasting: One is to eat very few calories on certain days, then eat normally the rest of the time. The other involves eating only during certain hours, and skipping meals for the rest of each day.

What it promises: Even with free eating periods, fasters tend to take in fewer calories overall, resulting in weight loss. In addition, advocates believe that intentionally depriving your cells of calories may slow the progression of certain age-related diseases.

The upsides: Some people find it easier to have bulletproof willpower for just part of the time than to eat more moderately all of the time. Several small studies have found lower blood sugar, blood pressure and cholesterol levels with fasting.

The downsides: Larger, long-term studies are still lacking, so most of the proposed benefits are theoretical or based on animal research.

Mayo's verdict: There's simply not enough research (yet) to support or debunk this trend, and shortening your eating window may make it difficult to get the vitamins and minerals you need. Athletes especially may find it difficult to fuel and refuel appropriately for an active lifestyle.

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Excerpt from:
The truth behind the most popular diet trends of the ...

Im Danielle Rivoli (@raisingmeadowsage) and Im 32 years old. Im from Long Island, New York, and Im a stay-at-home mom and a breastfeeding counselor. After having my daughters, I knew I needed to take care of *me*so I found a workout and eating trick I loved and lost 50 pounds.

Weight loss was always something I saw as a short-term thing. My mindset was: I need to lose weight for this vacation, or, I need to lose weight for this event. I would follow whatever the latest trend was or try crash diets and over-exercise to reach my goal.

But even when Id reach that weight-loss goal, it was only temporary and I'd always put the weight right back on. I was never making a true lifestyle change, and the vicious cycle was not healthy for my body or, more importantly, my mental health.

I fulfilled every craving I had, especially birthday cake. And after having my first daughter I was at my heaviestand my lowest confidence ever. But I had my daughter to think about and care for, and so I tried to work out during her nap times and incorporate some fitness into my life, but it never really stuck. My husband and I found out I was pregnant again just 10 months postpartum, and I immediately started to gain weight again.

I put on above and beyond what I gained during my first pregnancy. After having my second daughter (this was in January 2017!), I was a size 12 and a new stay at-home-mom of two babies that were 19 months apart. For the first several months I was a breastfeeding machine and burning the candle at both ends.

I had decided about three months postpartum (in March 2017), that I needed to do something for myself. I loved and lived for my girls but I was feeling lost in this whirlwind of motherhood. I lost myself and any sense of "Danielle" that had existed before children.

I felt uncomfortable in my own skin, being 50 pounds heavier than I had been prior to having my babies. I could barely keep up with them. Stairs were difficult and carrying the car seat was difficult. Putting them in the car was so hard that at times Id just stay home instead.

I knew that it was time to start incorporating some sort of home workout into my day. For my mental health and sanity, I just needed to take a half hour a day, even if it was in my husbands big t-shirts and pajama pants. I began working out in my kitchen with one baby in a swing and my toddler helping" me. No matter what, I'd find a way to get it done every day.

At the start of the new year in January 2018, I thought my girls could handle time in a gym daycare. Initially I felt some mom guilt but knew that we would mutually benefit from going to the gym as a trio. I would get a short break to work out and have that time for myself, while my girls made friends and played safely. I started with group fitness classes and eventually decided to start incorporating some weights.

I told anyone who would listen about the program. Little did I know, it would completely change my life. I began following Kelsey because she was a mom, just like me, and her story resonated with me. Seeing her share so honestly about her journey made me feel like anything was possible.

She helped me realize that I didnt have to accept that being tired, self-conscious, and out of shape was just what New Motherhood was for everyone. I could create my own new reality, even though it was really hard.

Each day I went to the gym, I would pull up the PWR program and the calendar in the app. It was like having a mini Kelsey as coach and personal trainer in my pocket. It made me feel like I knew what I was doing and took the fear out of the equation.

With all of this motivation and possibility, I would dress my girls each morning, nurse/pump, pack their snacks and bottles, load them up into the car, drop them at the Kids Klub, and get my workouts in day after day. I didn't focus on visible results; I trained with the goal of improving my mental well-being and the ability to be there for my girls.

When I first started my weight-loss journey, I cut back on desserts and sugary beverages and coffee creamers first. I also started searching for healthier recipes and cooking those instead of my typical comfort foods. I started to feel a mental shift happening.

But my goals started changing. I wanted to gain muscle and get even stronger. My weight loss had plateaued and I needed to figure out how to fuel my body in a new way to build more muscle. So I researched different, higher-protein diets, as I had been eating salads and no longer was losing weight.

I came across macro countingand it clicked for me instantly. I viewed macro counting as a budget of protein, fats, and carbs that I could fill each day with whatever I wanted, but I would just do it in the portions that my macros outlined for my body and goals.

I learned how carbs gave me energy and how delicious healthy food can be. I learned how eating and fulfilling my bodys nutritional needs helped me lift heavier, gain muscle tone, and lose body fat. By counting macros, I busted my plateau and started to see changes in my body I never thought were possible.

Listen, hearing someones journey that has been in the making for years may make weight loss seem impossible and a lifetime away. But trust me, it's worth being patient for. Another tip? I set small, weekly goals that feel rewarding and achievable, as the big picture can feel overwhelming. Checking weekly, smaller goals off the calendar adds up to success in the long run.

I used to think that fitness and being healthy all came down to genetics, that some people just had it while others didnt. I thought that I could never be fit or healthy for XYZ reasons, especially in my 30s and after having kids. I also felt I could never commit to the work it takes. Or that I'd never be able to say no to the foods that I found delicious. Now, I've erased that negative self-talk that was holding me back.

Instead, over a long period of discovery, I learned I didnt need to deprive myself with food as I once thought. I just had to learn my limits, what healthy feels like for me and my body, and what my balance is. Going after small goals, experimenting with recipes and foods, learning what works for me, and finding a workout I genuinely love has all made me a better mom and a better person.

Follow this link:
'I Used Kelsey Wells' PWR Program And Lost 50 Pounds In A Year' - Women's Health