The Voice coach Gwen Stefani is an icon to millions of 90s kids. Her trademark rhinestone bra straps, retro-styled voice, and cherry-red lips made the No Doubt singer Insta-famous with hits like Dont Speak, and Spiderwebs. However, her diet and exercise routine are that much more impressive.

The 50-year-old mother of three is, arguably, the best shes ever been. Now, Stefanis personal trainer spills the secrets to achieving a rockin bod. Heres how to get there.

With an intense schedule, Stefanis workout has to be fast, efficient, and produce results. The busy mom previously revealed she keeps her time at the gym to just four days per week with each session lasting about an hour, or slightly longer.

I have no magic thing that I do to stay fit. I eat really clean, do my shows, and work out, Stefani told Shape. I always feel better when Im in a routine even though I sometimes hate it.

One secret Stefani admitted to the cardio portion of her routine? I play tennis, badly, with [Blake Shelton], she said.

Stefanis former longtime trainer, Mike Heatlie, previously told Shape Magazine, ahigh-intensity weight trainingroutine combined with some quality cardiovascular training, works wonders in achieving results like Stefanis.

He suggested choosing four to five exercises to perform without any rest between sets followed by one to three minutes of high-intensity cardiovascular work.

Some of the moves to choose from include full dumbbell squats, a standing lateral shoulder raise, kettlebell swings, and unbalanced lunges, to name a few.

Stefanis new trainer Gunnar Peterson recommends whole-body cardio to sculpt more muscles in less time. More importantly, he advises you find exercises or hobbies that bring you joy if you want to maintain results for the long haul.

If you can find a way to enjoy what were doing, enjoy the work, the end goal seems to come faster, he said. You stop looking at the destination and you start enjoying the journey. I know that may sound corny or contrived, but its really true.

Stefani diet is clear of meat and carbs, when possible. From the age of 12, the singer began following a vegetarian diet. Shes also gone full vegan off and on for years.

Heatlie said the best way to burn fat and lose weight is to carb-cycle, which helps drop levels of stored carbs (glycogen) in the muscles and liver. This process helps the body use stored fat for fuel. So how does it work?

Heatlie said reducing carb intake on certain days triggers the fat-burn process. That means cutting bread, pasta, potatoes, rice, sugar, and high-fat foods some days of the week or adapting some form of intermittent fasting (restricting your eating window each day) for faster results.

As for abs like Stefanis, Peterson said itll take more than standard sit-ups.

Your core wraps around your entire body and supports you, Gunnar told Popsugar. When it comes to abs . . . theres a ton of work done in flexion and maybe at the most in extension. He said its not comprehensive enough to develop celebrity-like abs.

The key is adapting exercise moves that work the entire core such as a variety of planks with toe-touches and Supermans sprinkled in.

As for the milestone birthday, Stefani told Entertainment Tonight its not much more than a number. I feel the same as I always feel, which is horrified, she said. Nobody wants to grow older. But, you know, I feel like Im also in an amazing place in my life. I feel so blessed right now.

She credits her gratitude for finding some semblance of balance.

I always knew at this point in my life I was going to be turning this age, which is hard to even say out loud, but where I would be with my kids and what place they would be at and I feel so, like, Im in a good balance of being able to work and also be here a lot and enjoy being a mom and being there for them, she said. Its a good time in my life. I mean, I cannot complain.

Whether youre up for Stefanis diet and exercise routine or not, its totally achievable. With a little hard work, patience, and gratitude, you, too, can get in the best shape of your life.

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Gwen Stefani's Diet and Exercise Routine Are Totally Doable, According to Her Personal Trainers - Showbiz Cheat Sheet

The 2020 presidential election is still a year away. For whichever candidates go all the way, thats more than a thousand meals, mostly eaten on the road while glad-handing and selfie-taking with voters around the country. From downing corn dogs for the cameras to eating the lumberjack special at a famed local diner, each public meal is an opportunity to connect with voters under the (ludicrous) pretense of being just another regular person or a vote-erasing disaster, like John Kerrys Swiss-cheese-smothered Philly cheesesteak in 2004. For most candidates, every single bite in front of a camera is a tight-rope walk over a pool of molten nacho cheese.

But then theres South Bend Mayor Pete Buttigieg, whose gastronomical exploits, from the Iowa State Fair to the iconic Grimaldis Pizzeria, where he shamed former candidate and NYC Mayor Bill de Blasios dainty slice-eating manners, are already the stuff of electioneering legend. So its no surprise that when I asked multiple campaigns for permission to tail a candidate and document everything that went into their body for two straight days, the Buttigieg camp was by far the most receptive, allowing me full access often, I was the only photographer in the room while the candidate embarked on a bus tour across rural Iowa battleground counties that went for Obama in 2008 and 2012, but flipped to Trump in 2016.

The tour started in Cedar Rapids, at a fish fry fundraiser for Abby Finkenauer, a freshman congresswoman from Iowas First District. Every top-tier candidate made an appearance: Joe Biden, Elizabeth Warren, Bernie Sanders, and Buttigieg, who recently overtook Biden and Sanders in the latest Quinnipiac poll. The fundraiser was not a traditional food photo op like the Iowa State Fair or the Polk County Steak Fry, so the candidates largely hid out in the green room, though Cory Bookers partner, the actress Rosario Dawson, did wander out at one point to collect some fried Alaska walleye. Buttigiegs slot was late in the afternoon, and the team had already eaten Jimmy Johns, the college town sandwich chain of choice, for lunch, so he missed the actual fry but with the next stop two hours away, there was no time for fish anyway, just a cup of black coffee as the bus took off.

Next up was a rally in Decorah, a town in Winneshiek County. The town has a population of just 7,700, but more than a thousand people showed up to see Buttigieg, who is going all-in on Iowa. With a start time of 7 p.m., there was no set plan for a dinner stop. Food is always a surprise on these trips, said Sean Manning, Buttigiegs deputy Iowa press director. Where it comes from, when it comes.

Between the stump speech, Q&A session, and handshakes, Buttigieg spent an hour with the crowd, then returned to the bus and drank a Founders All Day IPA while answering questions from the press. While there were off-brand White Claws, red wine, and a bottle of Bulleit bourbon available, Buttigieg stuck to IPAs like his politics, a beer style that is progressive but ultimately safe over the two days I trailed him.

Visiting a restaurant with a presidential candidate usually involves more hand-shaking than eating, so essential meals are often consumed out of sight from voters, which presents logistical difficulties. Most meals are ordered and picked up while the candidate is still on stage, so its ready to eat on the vehicle by the time the event is over. In Iowa, the task of choosing where and what to eat falls to Buttgiegs Iowa press director Ben Halle, who went to school at the University of Iowa; state director Brendan McPhillips; and the advance team, which scouts locations and arranges logistics so things are already in place by the time the candidate arrives Seamless, but for everything. The team often surveys local volunteer coordinators for recommendations, but Jimmy Johns and Dairy Queen frequently win out restaurant chains are, at the very least, a known commodity.

Word from their volunteers on the ground was that the food from Toppling Goliath Brewing Company, which specializes in IPAs and barrel-aged stouts, is the best in Decorah, so the advance team ordered trays of tacos, chips, fries, and pizza to take back to the hotel. Buttigieg sampled from various trays before opting to wash down the chicken tacos with a Lagunitas IPA while chatting off the record with press and staff.

Buttigieg often begins his stump speech by asking voters to imagine the sun rising on the day that Donald Trump is no longer president of the United States. But the next morning, the sun rose on Buttigieg doing an intense workout before heading out to the bus to shoot campaign video. Of course, the advance team made sure that breakfast was waiting.

Buttigieg took a few bites from a box filled with hotel bacon and eggs before spying a tray of cinnamon rolls and maple pecan sticky buns from Rubys Restaurant. Ever the millennial, Buttigieg shot a photo of the fully loaded tray with his cell phone and tweeted it before microwaving one of the frosted buns and chasing it with a cup of black coffee. The bus took off for the first stop of the day, 67 miles away in Waverly.

The event in Waverly was at a local school gymnasium, packed with 568 people. Like in Decorah, Buttigieg spent an hour there, which gave the advance team time to get three platters of sandwiches from Sub City, a sandwich shop located in an old train depot that came highly recommended by Buttigiegs local volunteers.

Theres a sort of romantic notion that driving through the American heartland and visiting every diner along the way is the best way to see, and taste, what this country is really made of. Riding with a presidential candidate, this could not be further from the truth: The goal is to touch as many voters as possible, and a small towns sole diner is not an ideal space to corral hundreds of people, much less grab a quick burger. Eating mostly happens while the bus wheels are in motion.

Eating on a vehicle is good for portion control, said Buttigieg, noting that there isnt a big table where things can spread out. For lunch, Buttigieg took an Italian sub from one of the Sub City trays and loaded it up with lettuce, tomatoes, and pickles so many pickles.

My team is pretty good about keeping me well fed, Buttigieg said as he drank a can of Diet Coke with his sandwich. He added a bottle of water and coffee to the mix as the bus rolled toward Charles City, about 30 miles away.

Energy was running low at this point: It was late in the afternoon, the room at the Charles City Elks Lodge was small and dark, and it had started to pour outside. The advance team took note of this and made a run to Dairy Queen to pick up Blizzards for Buttigieg, the staff, and the entire press corps. Two dozen Blizzards in vanilla, chocolate, M&Ms, and Reeses flavors were waiting on the bus by the time the event ended.

Buttigieg wrapped up after an hour and looked wiped as he boarded the bus, but perked up as he settled down with a Reeses Blizzard and conversations with the press corps turned toward football. The caravan sped toward the last stop of the day, 30 miles away in Mason City.

Mason City was the largest of the stops, and the gym at Lincoln Intermediate School filled up accordingly. The city is also home to Northwestern Steakhouse, which is sometimes considered the most iconic steakhouse in the state. There is, however, little campaigning advantage to visiting a nearly empty 65-seat restaurant in the late evening and having dinner there, so the advance team opted for more takeout.

Large platters of fried rice, pad thai, egg rolls, and fried dumplings from Thai Bistro and Sushi Bar were ready on the bus when the event ended. The sushi wouldve been a bit too risky, said Lis Smith, Buttigiegs fiery communications advisor whose New York-style media blitz approach has elevated a near-anonymous mayor of a midwest town to the top tier of the Democratic primary. Though her critique of landlocked state sushi is a bit outdated, she seemed pleased to get some Thai food into the mix, mentioning that whoever ordered some underwhelming subs earlier in the trip fucked up.

Buttigieg sampled a fried dumpling before settling on a plate of chicken pad thai, an egg roll, and a Pompeii IPA from Toppling Goliath Brewing Company.

Another day of campaigning for president down, 361 days of road food to go.

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What Mayor Pete Buttigieg Eats on the Campaign Trail - Eater

Looking to those who have lost weight for inspiration can be a good way for dieters to get motivated. One woman recently lost more than half her bodyweight, dropping from 20st 2lb to 9st 12lb. Initially losing weight as she was too embarrassed to go out with her family, she followed a diet plan to slim down.

Dieter Sonia Greensill, 52, from Staffordshire, would always make an excuse not to go as she didnt want to be seen out in public.

She said: I didnt want to be an embarrassment to my husband, or to anyone really. I used to think, if they meet me then theyll know hes married to a fat woman.

So Id find a reason not to go, because then I didnt have to face it. I missed out on so much because of that, but still it wasnt enough to stop me eating all the wrong things. I really wish it had been.

READ MORE: Weight loss: Top five exercises for flat abs revealed - full workout plan here

The pounds first crept on when Sonia was a teenager and she continued to gain weight as she enjoyed nights in with her husband and a takeaway.

The slimmer would tuck into unhealthy meals, eating white bread in the mornings and bacon sandwiches for lunch.

However, as she approached her 50th birthday, the mum-of-two decided it was time to make a change.

Wearing a size 26 dress, Sonia wanted to make a change and signed up for her local Slimming World group encouraged by her grown-up daughter.

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Although she was sceptical at first, Sonia began to worry about the possible health impacts of her diet.

Sonia added: When she first asked me I said Im not going there, no chance.

I hadnt stood on the scales for years, my attitude was if I didnt know then I didnt have to think about it. But I started thinking maybe my daughter was worried about me, and should I be worrying about me too?

Since joining the group, Sonia explained her diet changed and she began to make healthier choices.

She said: Ill have fruit every morning, or grilled bacon with poached egg and mushrooms at weekends, then Ill make my own soups for lunch in the winter, and have something like Cajun chicken with salad and veg or pasta for dinner.

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Weight loss diet: One woman lost a remarkable 10 stone with this plan - what did she eat? - Express

Paleo, keto, vegan three funky, unfamiliar words associated with health and fitness have begun to fill the aisles and shelves of grocery stores.

These three diet models Paleolithic, ketogenic and vegan are everywhere, promoted and endorsed by social media influencers and celebrities, used on food packaging for energy bars, gummy bears and ranch dressing and hailed by friends sharing testimonials about successful diet plans.

Isaac Mourier, a sports nutrition intern at the University of Georgia, said popular diet models are often shared along with success stories.

So they want to do it for one reason, but thats only because theyve seen somebody looking good or feeling good or whatever, and not really understanding it, Mourier said.

While popular diets are based on some research themselves, they are not wholly agreed upon by nutrition experts. The current ChooseMyPlate guidelines, the official guidelines from the U.S. government, are a dietary reference based on the 2010 Dietary Guidelines created by a group of scientists who comb through relevant nutrition-related studies to produce a set of principles.

Within this framework, however, the scientists who conduct this research are not the ones who actually publish the guidelines that is up to the USDA and U.S. Department of Health and Human Services. This gap in publication allows room for lobbying organizations to have a say in what gets released to the American public.

Elizabeth Klingbeil, a doctoral candidate in dietetics at UGA, said the amount of research that goes into these guidelines should not be brushed aside when considering ones diet. If the goal is maintaining a healthy lifestyle, Klingbeil said, following the Dietary Guidelines are a good start.

People think that, That cant be it, it must be a more complex problem, Klingbeil said. But time and time again a well-balanced diet where all of those food groups show up on your plate in their correct amounts works great.

Senior entertainment and media studies major Maryanna Reed followed the paleo diet with her family while living at home during the summer. Paleo is a diet model of refraining from consuming processed foods that werent available during the Paleolithic era. Reed said she felt better, had more energy and lost weight.

Though she is no longer following a paleo diet, Reed said she tries to have a day of eating paleo here and there. She said the cost of fresh fruits and vegetables is a deterrent, especially as a college student.

Maryanna Reed, 21, a senior entertainment and media studies major at UGA, poses for a portrait outside of the Grady College of Journalism and Mass Communication on Tuesday, Oct. 22, 2019, in Athens, Georgia. Reed followed a paleo diet over the summer with her family in order to increase her overall health. She enjoyed following the diet and recommends it to anyone looking to up their dietary health. (Photo/Gabriella Audi, http://www.gabbyaudi10.wixsite.com/mysite-1)

Many popular diet trends are aimed at specific demographics that are able to maintain the diet people who can afford organic or specialized food and can control every meal they eat. The exclusivity, Klingbeil said, reflects the lack of sustainability of some diets.

Theres a lot of other options for people just because its in a can or a bag doesnt mean its necessarily bad, you just have to read whats on it, Klingbeil said.

Audrey Haynes, an associate professor of political science at UGA, followed a fairly strict ketogenic diet for about four months to reduce joint inflammation and lose weight. Her orthopedist recommended she cut out sugar, which was contributing to her inflammation.

Dr. Audrey Haynes, an associate professor of political science in the School of Public and International Affairs at the University of Georgia, poses for a portrait in her office at Baldwin Hall on Monday, Oct. 21, 2019, in Athens, Georgia. Haynes adopted a keto diet for about four months to reduce bodily inflammation caused partly by added sugars as well as to lose some weight. She still follows a modified keto diet model and has a new outlook on health because of her experience with the diet. (Photo/Gabriella Audi, http://www.gabbyaudi10.wixsite.com/mysite-1)

The keto diet is a high-fat, low-carb diet that pushes the human body into a state of ketosis, during which fat is burned for energy instead of glucose found in carbohydrates. The breakdown of fat cells produce ketones, organic compounds used to fuel the body. The goal of ketosis is to function either mostly or completely on ketone energy, essentially burning fat to be used for energy.

Haynes joints felt better within two days of following the diet model, though she attributes the decrease of inflammation to cutting out sugar. In four months of eating keto and exercising consistently, Haynes also lost 20 pounds.

Senior religion and Arabic major Sam Fisher has followed a vegan diet for six years. He does not eat animal products including meat, dairy, eggs and honey to avoid harming animals. This extends into a vegan lifestyle, such as avoiding leather and products tested on animals.

Fisher doesnt see the need for the addition of dairy to the Dietary Guidelines, especially since an estimated 30-50 million American adults are lactose intolerant. And many non-dairy milk options are fortified with nutrients and have more calcium per glass than cows milk.

Sam Fischer, 21, a fourth year religion and Arabic major at UGA, poses for a portrait on UGAs north campus on Thursday, Oct. 17, 2019, in Athens, Georgia. Fischer has been vegan for six years and follows a vegan lifestyle so as to cause as little harm as possible to all living creatures, including animals. (Photo/Gabriella Audi, http://www.gabbyaudi10.wixsite.com/mysite-1)

Reed, who followed the paleo diet for about four months, said she did not know much about the USDA Dietary Guidelines except for the food pyramid she learned growing up.

MyPyramid, the predecessor to the current MyPlate guidelines, was widely criticized as being too confusing for the average American to understand. Klingbeil said the lack of education regarding the food pyramid could be a factor in why there has been a recent surge in diet trends.

As a dietitian, as a nutritionist, you try and implement something thats sustainable that is going to promote behavior change for life, Mourier said. Whereas a lot of these diets, because theyre so restrictive, they put people at risk of making them kind of go backwards.

From a nutrition standpoint, Mourier thinks its important for people to consider exactly what theyre cutting out when adopting a new diet. He said carbohydrates shouldnt be considered all bad because they are important for day-to-day bodily functions, especially for those engaged in athletic practices.

When it comes to calories, Mourier said its important to understand what a calorie is before labeling it as good or bad it is simply a unit of energy, whether eaten through a Brussels sprout or a McDonalds hamburger.

A calorie is a calorie, but how many nutrients do you get per calorie of your food? Mourier said. Its no longer about calories, its about the other things that are involved.

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Paleo, keto, vegan: The diets more people are trying for a healthier lifestyle - Red and Black

When we first spoke to Emily Simpson about her daily diet,The Real Housewives of Orange County mom admitted that her hectic lifestyle led her to fuel up on some"random" foods. At the time, she'd eat Pop Tarts and Diet Coke for lunch, thennibble on leftover macaroni and cheese for dinner. Butthings have taken anotable turn since then.

When Emily began to feel significant hip pain this past summer, she committed to a new eating plan to relieve some of the aching. "I just need to get some weight off to make me feel better," she said at the time. And now that she's at home recuperating after her October 28 hip surgery, the Orange County attorney is still taking a mindful approach to nutrition.

In an Instagram post from November 2, Emily wrote: "To be honest, I was nervous about the surgery, but I learned that specific nutrition BEFORE and AFTER your surgery can play a role in your recovery."

After revealing that she's been sipping nutrition shakes as she recuperates, Emily urged her followers: "If youre having surgery, talk to your doctor about a nutrition plan thats right for you."

The Feast is Bravos digital destination serving culinary inspiration and essential food news. Like us on Facebook and visit daily for diet and wellness trends, kitchen hacks and tools and the buzziest celebrity, chef, and restaurant happenings you need to know about right now.

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Emily Simpson Reveals the Diet Plan She's Using to Recover After Hip Surgery - Bravo

Andy Cohen is revealing the big secret to his new svelte physique and credits the big loss to a key change on his Bravo show, "Watch What Happens Live." Cohen appeared Tuesday during a sit-down with Hoda Kotb on NBC's "Today," and claims he has not had a drink of alcohol since mid-July. Not only has he refrained from drinking in his personal life, but Cohen also revealed he has nixed cocktails from being served during his nightly Bravo show.

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Drinking has become a staple of "Watch What Happens Live," with all types of celebrities, from Oprah to Jennifer Lawrence, stopping by to dish on the "Real Housewives" and enjoy a cocktail or three.

The show regularly promoted drinking games, like when fans had to take a drink every time they spotted a little cartoon Andy Cohen-like leprechaun running across the screen during a St. Patrick's Day episode.

There were even a few Clubhouse Cocktails that fans could make and enjoy while dishing on their favorite reality stars, including the Mazel on the rocks, the Whiskey Gingey ... and just the plain ol' whiskey.

Along with abstaining from alcohol, Cohen also told Hoda Kotb that he is monitoring his diet and "really watching what Im eating." He credits the change in lifestyle to an epiphany over the summer.

"So, this summer, I had a moment where I was like, I really felt like my suits were getting tight and it was beach season and I was wearing like button-downs to the beach and Im like Im not this guy, Im not doing this.'"

He also admitted that sitting in front of a monitor on "Watch What Happens Live" was beginning to frustrate him. "Im a pretty tough critic of myself and dont you find that seeing yourself in a monitor every day ... doesnt that mess with your head sometimes? he asked Kotb.

Cohen credits his big lifestyle change to his other big lifestyle change ... his baby boy! 51-year-old Cohen welcomed Benjamin Allen Cohen into his life via surrogate in February and has been documenting his journey as a first-time dad with fans. Little Benjamin has also just started crawling, so Cohen needed to be in good shape to keep up with the tyke. They also just celebrated Benjamin's first Halloween, and Cohen shared a photo of the two trick-or-treating around their neighborhood in NYC. The duo dressed up as an adorable Woodstock and his pal Snoopy.

Cohen has been loving his time with Benjamin, but Kotb asked if he would soon be getting a little brother or sister. "Does he need someone to go through life with?" she asked.

"Yes, he needs a girlfriend, and he needs a sibling ... I think maybe he does. I'm taking it one step at a time," Cohen responded after pondering the question. He explained that the decision to only have one child right now was done on purpose to make sure he was not overwhelmed.

"That's also why with the process that I did, I didn't go for twins ... I was like, I want to get kind of good at one before I decide whether I want to really have another one."

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Andy Cohen Dropped 12 Lbs. By Cutting This Out of His Diet - Yahoo Entertainment

Flax seeds are considered a staple in the nutrition world and is known for being an excellent source of healthy omega-3 fatty acids and fiber.

Flax seeds are one of the healthiest ingredients out there that give you just the right amount of fiber, antioxidants and omega-3 fatty acids. You must have noticed how flax seeds have been a common ingredient in food items like cereal or bread for decades. But its only been a few years since flax seeds developed a niche in the health food scene. People have only just started to acknowledge the crops many health benefits. Today, flax seeds are eaten in a variety of ways by health junkies to get their fill, whether as a supplement or as an ingredient they add to a variety of foods. In fact, flax seeds have also become a recommended ingredient in the diets of our pets. these wonder seeds are excellent for your skin, hair and overall well being. You may munch on these seeds or powder them and sprinkle it over fruits, salads, oats or cereals!

1. From flab to fab

Flax seeds contain tons of healthy fats and fiber. These reduce food cravings and help you consume fewer calories. It is an excellent option for those who are watching their weight and also looking to reduce their calorie consumption.

2. For a sharper brain

Flax seed is rich in omega-3 fatty acids. It is especially the presence of alpha-linolenic acid (ALA) in these seeds that can contribute to the well being of a sharper, healthier brain. Regular consumption of flax seeds have also shown to improve memory!

3. For a healthier mane

Theres nothing more annoying than hair that just wont stop falling. Flax seeds comes to the rescue here too! The presence of omega-3 fatty acids ensures that your hair becomes strong, elastic and lustrous.

4. For a glowing, radiant skin

If you are tired of dull and lifeless skin, the inclusion of flax seeds in your diet might turn out to be all you need. The omega-3 fatty acids in flax seeds are a proven miracle worker since they minimise skin rashes, irritation and redness and also help wounds heal faster.

5. To improve your digestion

The high amounts of fiber present in flax seeds help the digestive process and make it smoother. The nutrients from your meals are absorbed better thus benefiting your body wholly and also keeping your stomach full for longer. Better digestion also means healthier bowel movements!

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Flax Seeds in the Indian Diet: Add these seeds to your diet for COMPLETE nutrition - PINKVILLA

Dementia is an umbrella term for a collection of symptoms associated with brain damage by diseases, which tends to affect people over the age of 65, although it is not a natural part of ageing. While there is no certain way to ward off dementia, research is increasingly suggesting a healthy lifestyle can help reduce a persons risk of developing dementia. The growing consensus among experts is that what is good heart is also good for the brain, which also means the dietary decisions that are bad for the heart may also be harmful for the brain.

High-salt intake, which can send a persons blood pressure reading soaring and raise the risk of developing cardiovascular complications, is a good example.

Further supporting evidence that what is good for the heart is also good for the brain, a new study published in Nature showed that a high-salt diet may impair cognitive function by causing a deficiency of the compound nitric oxide, which is vital for maintaining vascular health in the brain, according to Weill Cornell Medicine researchers.

The investigators sought to understand the series of events that occur between salt consumption and poor cognition and concluded that lowering salt intake and maintaining healthy blood vessels in the brain may "stave off" dementia.

"Our study proposes a new mechanism by which salt mediates cognitive impairment and also provides further evidence of a link between dietary habits and cognitive function," said lead study author Dr. Giuseppe Faraco, an assistant professor of research in neuroscience in the Feil Family Brain and Mind Research Institute at Weill Cornell Medicine.

READ MORE:Dementia symptoms: Signs of early-onset Alzheimers disease

The new study advances research published last year in Nature Neuroscience by Dr. Faraco and senior author Dr. Costantino Iadecola, director of the Feil Family Brain and Mind Research Institute and the Anne Parrish Titzell Professor of Neurology at Weill Cornell Medicine.

The 2018 study found that a high-salt diet caused dementia in mice, showing that the rodents became unable to complete daily living tasks such as building their nests and had problems passing memory tests.

After ruling out the theory that high salt intake was restricting blood flow in the mice, the researchers posited that high salt consumption may cause tau proteins in the brain to become unstable.

The protein tau is known to form tangles in the areas of the brain important for memory and then move through the brain as symptoms progress, and increasing evidence suggests this process may be an underlying trigger of brain decline.

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Although further research on salt intake and cognition in humans is needed, the current mouse study is a further warning sign to regulate salt consumption, Dr. Iadecola said.

He continued: And the stuff that is bad for us doesn't come from a saltshaker, it comes from processed food and restaurant food.

"We've got to keep salt in check. It can alter the blood vessels of the brain and do so in a vicious way."

In addition to high-salt consumption, inactivity is another risk factor for heart disease that may also increase a persons risk of developing dementia.

As the NHS explains: A lack of regular physical activity can increase your risk of heart disease, becoming overweight or obese, and type 2 diabetes all of which are risk factors for dementia.

As the health body notes, older adults who don't exercise are also more likely to have problems with memory or thinking (known as cognitive abilities).

It recommends aiming for 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking, cycling or dancing, and you should also do strengthening exercises twice a week, such as gardening or yoga to reduce your risk.

The result of an analysis of 11 studies investigating the link between middle-aged people and the effects of physical exercise on their thinking and memory in later life found that underlines the importance of regular exercise in reducing the risk of developing dementia.

As Alzheimers UK reports, the findings show that regular exercise can significantly reduce the risk of developing dementia by about 30 percent, and for Alzheimer's disease specifically, the risk was reduced by 45 percent.

One particular study looked at health behaviours of over 2,000 men in Wales, and followed them for 35 years.

Of the five behaviours that were assessed (regular exercise, not smoking, moderate alcohol intake, healthy body weight and healthy diet), exercise had the greatest effect in terms of reducing dementia risk.

Overall, people who followed four or five of the above behaviours were up to 60 percent less likely to develop dementia.

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Dementia warning: Including too much of this in your diet may increase your risk - Express

Weight loss diets usually require slimmers to eat less but it is important they pick the right foods. Eating foods high in protein can help dieters lose weight and gain lean muscle, an expert revealed. Is there a best time to have it?

By eating foods high in protein, dieters can boost their weight loss results, Harry Aitken, sports scientist and PT, told Express.co.uk.

He said: A high protein diet is simply one that is rich in protein intake, and lower, than normal, in calories.

So you will be consuming lots of protein, whilst still maintaining reduced calories to ensure you are in a calorie deficit, burning more calories than youre eating.

READ MORE: Weight loss: Top five exercises for flat abs revealed - full workout plan here

When upping protein in the diet, slimmers can get it from a host of different foods.

Harry explained meat like chicken, beef, and pork, dairy products and eggs are all a good source of protein.

Vegetarian options like seeds, buts, beans like lentils and broad beans, tofu, and manufactured protein sources made from soya or mycoproteins can also be eaten.

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These foods will keep hunger pains at bay and dieters are less likely to opt for unhealthy snacks.

This means those hoping to lose weight will notice the benefits adding a portion of protein into every meal.

High protein intake has been proven to keep you fuller for longer, and they have also been proven to reduce subsequent calorie intake, Harry added.

So this means that not only are your high protein means filling you up, and helping you stay full, but they also help to reduce you consuming more calories throughout the day.

A food that can keep you fuller for longer, without consisting of huge amounts of calories, when dieting is a fantastic solution to help you reduce your calorie intake.

Dieters will feel more satisfied and likely to stick to the meal plan they are following.

Harry explained: The problem with many diets is theyre often quite drastic, and they restrict food so much that people feel starving. By helping to keep you full, and therefore happy, you are much more likely to actually stick to the diet.

For those hoping to get into shape, following a high protein diet will also help build muscle and appear lean.

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Weight loss: This food can help you slim down fast - when is the best time to eat it? - Express

To trim down the waistline, dieters can pick from a number of different weight loss diet plans. The keto, or ketogenic, diet is a popular choice for many slimmers and can help speed up fat burning results. However, an expert reveals the tips you must follow.

The low carb and high fat plan is thought to help promote fat loss, Elliot Upton, PT at ultimate performance and head of LiveUP online coaching, explained.

He told Express.co.uk: The idea of keto is to take in such a low amount of carbohydrates that your body switches to a metabolic state called 'ketosis' where it uses fat and ketones for fuel instead of glucose."

By following this plan, the body will start to burn through fat leaving those on the plan much trimmer.

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Although many people may think they should avoid fat when trying to slim down, eating foods high in healthy fats could actually help them get into shape.

Pairing those foods with meals high in carbs and with a moderate protein content can give the best results.

Elliot added: People who follow the keto diet will eat a high proportion of their calories from fat, some protein and minimal or no intake from carbohydrates.

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Common foods people eat on the keto diet tend to be anything with a high fat and low carbohydrate content, such as oils, cheese and dairy products, eggs, nuts and some fatty meats or fish.

If switching onto the plan, he explained why dieters much ensure they still eat enough nutrients.

Removing a food group can leave slimmers lacking in certain things and the expert explained how to compensate for this.

When you cut out an entire food group, there is the potential to be lacking in key nutrients, he said.

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Weight loss: This surprising food can help you burn fat fast - what can you eat? - Express