Before his 10-week six-pack transformation, like many of us, Matthews was aware of what healthy eating looks like. But simply avoiding junk food and maintaining the requisite calorie deficit to hit 5% body fat are very different beasts.

The simplest way to do this is to hand over to the professionals. In this case, they were the nutritionists and chefs at Mens Health Fuel. Throughout the transformation, Matthews took delivery of four meals from the Lean plan, three days a week.

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But then, to prove it can also be done with a little elbow grease in the kitchen, he was left to fend for himself for the rest of the week relying on the simple, healthful meals below to get him through. There was still room for clean G&Ts after work and weekend takeaways.

To reign in his portion control, Stafford cut him a deal he could pile his plate as high as he liked, as long as it was a side plate. Really it all came down to discipline. In the run-up to the photoshoot Id finished three of my four Fuel boxes by 11am, recounts Matthews with a grimace. I messaged my trainer Shaun Stafford to plead for an extra meal. His response was tough luck!, making room only for extra celery sticks, watermelon fingers or Diet Coke. It paid off though, and made the two burgers from Five Guys after the final photo all the more satisfying.

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The new meal delivery service from the experts at Mens Health and Munchfit is ready for your order. Its fit food for a king.

To fuel your weight loss goals and make cutting calories easier weve cooked up a plan youll actually stick to. Our Lean meals are made to cut out calories without losing flavour. They keep the protein high to boost metabolism while adding extra fibre so you dont go hungry. At 35g of protein and just 450kcals these meals are the most convenient way to get all your nutrients.

It couldnt be simpler, really. Head to menshealthfuel.com and let us do the leg work. Youve got enough on your plate.

To chew towards any goal, you need to pick one of our four meal plans. For healthy fat loss, go Lean.

Our expert chefs will then create restaurant-quality meals from the most nutritious ingredients.

We can then Fuel your training with up to 5 meals from Sunday to Friday, across two deliveries per week.

Our restaurant-quality meals are delivered nationwide, directly to your doorstep. We hope youre hungry.

Oats, 50gOat milk, 100mlRaspberries, handfulBanana, 1/2Agave syrup, drizzlePlus1 medium egg, friedLightly-buttered seeded toast

MethodSoak the oats in the milk overnight then top with fresh fruit and syrup before eating. Fry the egg in butter on a medium heat and serve sunny-side up on toast. The eggs protein and oats fibre combine to stop you feeling hungry even on a calorie deficit.

Lamb loin, 1Cauliflower, headChicken stock, cupButter, knobTenderstem broccoli, 100gLemon,

MethodSeason then seared the lamb loin in a pan before roasting at 180C for 8 mins until medium rare. Cut and cook the cauliflower in a pan with the chicken stock for 10 mins then puree in a blender with a knob of butter. Sautee the broccoli in a frying pan for 5 mins then finish with a drizzle of lemon.

MethodOrder, open the door to the delivery man and then get stuck in. By cutting out his usual hummus and halloumi sides, Matthews saved calories without having to give-up takeaways for 10 weeks.

Clean Co. Gin, 50mlTonic water, 100mlIce, lotsLemon, wedgeMint, sprig

MethodPour the gin and tonic over ice, garnish and relaaaaaax.

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Spencer Matthews' Fat Loss and Six-Pack Diet - Men's health UK

Its that time of year again although for most of us, New Years resolutions are probably the furthest things from our minds.

If youve managed to get past checking the daily coronavirus updates and constantly changing travel and holiday plans to think about your goals for 2021, weight loss, healthy eating and fitness are usually on the list.

While lockdown saw some people embrace home exercise and ramp up their fitness regimen, others packed on the pounds in isolation.

Weve been bombarded with celebrity weight loss stories and the diets they underwent to shed the kilos this year.

But one expert is warning its time for no more diet w*nkery.

Canberra-based nutritionist Kate Freeman believes diets are dead and is on a mission to get people to replace food stress with the confidence of healthy eating habits.

How often have you had success with a diet, only to then crash and burn and end up in the same place, or even worse? she said.

You can lose weight, have more energy and feel fitter and stronger without needing to follow an unhealthy and unrealistic diet.

While diets are focused on rules and limiting choice, healthy eating is all about developing a deeper understanding of food to give you options and flexibility.

RELATED: Hacking your way to a healthier holiday season

Ms Freeman said she had heard too many horror stories about restrictive diets that delivered short-term results but quickly led to food guilt, confusion, binge eating and body dissatisfaction.

She said even motivated dieters hit the wall eventually and found it hard to get back up.

Diets can deliver quick results, but they also come with stress and anxiety, Ms Freeman said.

They cant deliver long-term healthy living. There is so much diet w*nkery out there hurting people who are trying to do the right thing for their bodies and their lives.

No more diet w*nkery building healthy eating habits delivers long-term results.

RELATED: Three steps behind womans 32kg weight loss

Ms Freeman hosts a daily nutrition podcast and YouTube series called the The Daily Dollop which covers sustainable approaches to all the diet hot topics including sugar and carbs, snacking, cravings, weight loss and meal planning.

She also runs Australias only online healthy food habit-building program, The Healthy Eating Hub.

Healthy eating is a skill that can be mastered without the emotional manipulation from the diet industry, she said.

The program breaks healthy eating down into small, achievable chunks such as choosing wholefoods, having a balanced plate or first focusing on making changes to breakfast.

Ms Freeman said other programs were fixated on calories which often didnt achieve results.

Heres her tips for what not to do:

Dont set unrealistic expectations of weight loss True fat loss takes time. It is slow. If your expectations are too high, than theyre likely not going to be met. However, its highly likely what youre doing is working, you just cant see it yet. But because our expectations arent met youll give up, which is definitely not getting you to your goal. Shows like The Biggest Loser and Instagram testimonials warp our expectations of what is real. About half a kilo a week is good to aim for on average. Also remember that weight loss is NOT linear and peaks and troughs over the weeks and months. Be patient and use other markers of success such as how youre feeling or tracking your consistency with healthy habits.

Dont create yourself a set of food rules to follow No chocolate. No sugar. No gluten. No meat. No junk food. Unless you have a medical or ethical reason for avoiding these, you dont need to cut them out. Dont set yourself a rule that youre only going to rebel against later. Psychology tells us that rules are an inferior way to produce long-term change.

Dont cut out whole food groups There is no need to cut out foods to lose weight. Weight loss requires the creation of an energy deficit and health requires consistent diet quality. This means that you need to know how much energy your body needs and eat accordingly AND that what youre eating offers your body plenty of vitamins, minerals and other health promoting components.

Dont do a detox or cleanse There is no scientific evidence this works. It will not result in long-term weight loss. Short-term fluid loss, yes. Long-term fat loss, no.

Dont buy expensive supplements These are often costly with no scientific backing and in the context of a consistently poor diet will not result in weight loss.

Dont get too strict on your food Yes, weight loss requires an energy deficit. However, if you cut back too drastically on your energy intake youll end up hungry, tired and prone to overeating at your next meal. Create a modest energy deficit that you can stick too, so your body has enough energy to function but is also sufficient to get slow, steady weight loss that lasts.

Dont try to change everything all at once Psychology tells us that self-initiated change is challenging and requires critical thinking, trial and error and a maintenance phase before it becomes part of your life. Its simply impossible to do this long-term. You may be able to do it short-term, but once you cant do it any longer, the weight comes back on.

Dont fantasise Fantasising is actually counter-productive to long-term behaviour change. So ditch the #fitspo that makes you feel #crapso and set yourself realistic and sustainable changes that you can actually stick to. That way you not only lose weight in the short-term, but you do it for life.

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Diets are dead: The best way to tackle weight loss in 2021 - NEWS.com.au

Looking to get healthy in the new year? Before you decide to follow some kind of crazy workout regiment or fall victim to a terrible diet trend, it's important to note what really works in terms of getting healthy and losing weight: nutrition. The pandemic caused quite the curveball for many people in 2020, which means treating our bodies with care through good nutrition practices is vital. This is why we decided to list out some of the top superfoods to add to your diet in 2021 so you can feel ready to tackle the new year with confidence.

In order to determine the top superfoods to add to your diet in 2021, we consulted Dr. Penny Kris-Etherton, PhD, RD, and Science Advisor at HumanN. Here are the different superfoods Dr. Kris-Etherton recommends, and for more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

Dr. Kris-Etherton points out how leafy greens are low in calories but packed with many nutrients including fiber, vitamins (A, B, C, E, and K), and minerals (calcium, magnesium, potassium, selenium, zinc, and iron). They are also a great source of flavonoids and carotenoids, which can help ward off inflammatory and chronic diseases.

Here are The Healthiest Types of Lettuce and Leafy Greens Ranked by Nutrition.

"Nuts and seeds are a source of plant protein, healthy fats (unsaturated fatty acids), fiber, minerals (magnesium, potassium, calcium, plant iron, and zinc), and contain vitamins B1, B2, B3, and vitamin E," says Dr. Kris-Etherton. "They are a source of antioxidants and polyphenols that have anti-inflammatory properties. They can help control body weight, manage blood cholesterol, triglycerides, and glucose levels. Research also has shown that nuts decrease the risk of cardiovascular disease and stroke, type 2 diabetes, metabolic syndrome. And may benefit overall mortality, risk of cancer, and age-related cognitive function."

Dr. Kris-Etherton points out that omega-3 fatty acids can do wonders for your body. They help to reduce the risk of cardiovascular disease, sudden cardiac death, and blood clots. It keeps the lining of your arteries smooth and free of damage and can raise levels of HDL "good" cholesterol. And, it can help lower blood pressure. Needless to say, including omega-3 fatty acids into your dietespecially the kind you can find in fish and seafood like salmonis a great superfood to include in your 2021 eating plan. Start incorporating seafood into your diet today with these 43 Healthy Seafood Recipes That Are Surprisingly Easy to Make.

According to Healthline, berries are full of vitamins, fiber, and antioxidants that work wonders for your body. Fiber is good for your digestive system, gut, and even can help you lose weight. Antioxidants help with reducing the risk of cancer and other inflammatory diseases. Here's Why You Need Antioxidants In Your DietAnd How To Eat More Of Them.

Citrus fruits are full of all kinds of nutrients including vitamins A, C, B6, calcium, potassium, folate, magnesium, phosphorus, and copper. Dr. Kris-Etherton also points out that citrus fruits contain a good amount of antioxidant properties (similar to berries), and can help protect you against cancer, keep your brain sharp, and boost skin health.

Foods that have high nitrate levels have been proven to help with exercise performance, lower blood pressure, and help brain function, according to Healthline. Dr. Kris-Etherton recommends incorporating foods such as beets, green leafy vegetables (like spinach), celery, carrots, citrus fruits, pomegranates, and watermelon into your diet.

Speaking of, Here's Why You Should Add Beets to Your Diet.

Whole grains are a great source of dietary fiber, which is a key nutrient you need in your diet for a healthy digestive tractand for losing weight. Whole grains still include that essential fiber in their product, while most white breads and processed carbohydrates are stripped of those natural qualities. Plus, Dr. Kris-Etherton points out that fiber can help lower LDL "bad" cholesterol, prevent small blood clots, and help to maintain steady blood sugar levels.

Some of the best whole grains to include in your diet include amaranth, barley, buckwheat, corn (including whole cornmeal and popcorn), millet, oats, quiona, brown or wild rice, rye, sorghum, teff, certain types of wheat.

So next time you're at the store, skip that white bread and grab a whole grain bread or a pack of whole grain, seeded rolls for your sandwiches. It will make the world of a difference for your health in 2021.

Stock up today on one of these 8 Healthiest Breads to Eat for Weight Loss.

Along with whole grains, legumes are a great source of fiber and are incredibly low in calories. Plus, legumes have a high level of protein, which is great if you're looking to eat more plant-based meals in 2021. Dr. Kris-Etherton points out some of the best legumes you can buy such as chickpeas, peanuts, black beans, green peas, lima beans, kidney beans, black-eyed peas, Navy beans, great-norther beans, pinto beans, soybeans, and lentils.

Legumes have been proven to help improve glycemic and lipid control for those who are diabetic, helps to lower blood pressure and cholesterol, assists in controlling your weight, and lowers your risk of heart disease, according to Medical News Today.

Looking for good superfoods to add to your smoothies? Here are the 11 Best Superfood Powders, Recommended by a Nutritionist.

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Top Superfoods to Add to Your Diet in 2021, According to an MD - Eat This, Not That

Unless you're one of the lucky ones who have been blessed with a photographic memory, most people could admit that they desire to improve their memory in some way or anotherwhether to clear up some fogginess after a brain injury, reverse mental decline or they're just forgetful.

Activities like meditation, studying, and even doing crossword puzzles have been said to give memories a helping hand in working to their fullest potential. But there's also something that's fairly simple to do to help boost memory: make small changes in your diet.

Here are some healthy diet changes that can make a lasting impact on your memory, and for even more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

Remember as a kid when you couldn't leave the table until all of the greens on your plate were gone? Although we might not have appreciated it, even from an early age there's an understanding that leafy greens are a healthy source of vitamins. According to health coach Cecilia M. Serban, leafy greens like kale, microgreens, and spinach are packed with vitamins that are beneficial to brain function and memory.

"Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene," Serban says.

Here are The Healthiest Types of Lettuce and Leafy Greens Ranked by Nutrition.

Blueberries go great with nearly everythingin a smoothie, on top of pancakes, in a fruit salad. The same can be said for several other berries as well. They're healthy and delicious treats, and on top of that, they can even help boost your memory.

"Berries, especially dark ones like blackberries, blueberries, and even cherries, can greatly benefit your memory function as well," says Ashlee Van Buskirk, the owner of the fitness and nutrition coaching business WholeIntent. "This is because they are packed with anthocyanins and other flavonoids that have been thoroughly studied and linked to memory function."

No wonder blueberries are considered The One Snack Food To Eat for a Longer Life!

Rather than pouring another bowl of sugary cereal, or an instant breakfast that can be made in the microwave or toaster, consider switching to a regular consumption of eggs in the morning to make an impact on your memory.

"Growing research indicates that choline, a nutrient found in eggs, may have important benefits for cognition in older adults," Registered Dietitian Katherine Brooking says. "New studies are exploring how choline throughout life may have lasting effects on cognition and one study found moderate egg consumption may have a beneficial association with certain areas of cognitive performance in middle-aged to older adults."

Need some ideas? Check out our list of71+ Best Healthy Egg Recipes.

A good way to start building the brainpower that will lead to a more lasting memory is by consuming foods that contain omega-3 fatty acids, like nuts, seeds and cold-water fish like salmon. A study by Harvard Health found that there is an encouraging link between consuming the polyunsaturated fats and building a stronger memory.

"A study showed that after 6 months of omega-3 supplementation, the cognition level and memory of the young adult test subjects had increased," says Kerri Axelrod, a holistic health coach and nutrition consultant.

Plant oils and certain fortified foods are also high in omega-3 fatty acids. Stock up on some of these foods with this list of26 Best Omega-3 Foods.

Think about your last wild night outit might be hard to remember and not just because the pandemic has kept us all inside for so long. It's not much of a surprise to learn that alcohol has a negative impact on memory, and while it's common knowledge that drinking can lead to hazy memories, it's less commonly known that binge drinking directly impacts your brain's capability to store memories.

"Repeated episodes of binge drinking can damage the hippocampus, a part of your brain that is essential for your memory," says Van Buskirk. "You can have a drink or two now and again, but try to avoid excessive alcohol intake, especially on a regular basis."

With a bitter, musky taste, turmeric is a valuable spice addition to foods like curries, rice pilaf, or soupadding a kick of colour with its orange hue as well. It also makes a tasty addition to eggs, salad dressing, and smoothies. Turmeric is not just beneficial for the taste buds, it can also be helpful for strengthening memory skills.

"In a study done on curcumin, the main component of turmeric, it was shown that the memory of many Alzheimer's patients increased significantly after the introduction of turmeric in supplement form," Axelrod says.

Axelrod recommends using black pepper alongside turmeric, as it increases curcumin absorption.

Here are5 Foods To Help Prevent Alzheimer's, According to Doctors

Read any interview with a celebrity on their glowing skin and "skincare routine" and the answer is almost always the samethey just drink a ton of water. Whether they're being fully truthful or not, the benefits of staying well-hydrated have not gone unnoticed. The Mayo Clinic recommends drinking 15.5 cups of water per day for men and 11.5 cups of water per day for women. as water promotes cardiovascular health, cleanses your body, and keeps skin looking great. According to Megan Byrd, RD and food blogger at The Oregon Dietitian, it's also great for keeping your memory sharp.

"Many studies have shown that even being slightly dehydrated can decrease your attention and short-term memory," says Byrd. "Just by drinking more water, you can improve your cognitive function and memory."

Get started on your water intake today! Here's How Much Water You Need to Drink.

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7 Healthy Diet Changes That Improve Your Memory | Eat This Not That - Eat This, Not That

Everyone asks me "Why did you go plant-based?" And the answer is simple: Health. I want to live my healthiest right now. Everyone thinks it's some big sacrifice, and at first, I thought that too. But when you start to eat more plant-based foods you realize it's easy to do. There are so many versions of nut-based cheese, almond or oat milk and non-dairy creamers, ice creams, meatless burgers and bean and vegetable alternatives that are delicious and healthier for you, the truth is once you start to explore this world the possibilities are endless.

The reasons to go plant-based (or eat more plant-based foods): Health, the planet, and yes animals, for those who think that's obvious and those who prefer not to think about it. Here are the top 3 reasons for going plant-based in 2021. If you want to try it, we've created a 28-day plant that makes it easy, fun, and delicious. It's all laid out here.

First, health. In a year that has seen healthy people felled by an unpredictable virus, our first job is to be healthy. How we do that includes several strategies that allow us to: Stress less, sleep more, exercise daily, and eat the healthiest foods we can find. That last part "healthiest foods we can find" has been up for debate, since the meat lovers will tell you they need animal products for protein, but the truth is when you eat plant-based you get your protein from the same place the animals do: Plants.

The Mediterranean diet is known to be heart healthy so most people get to that level and think "I'm doing just fine." But doctors including respected cardiologists, will tell you that studies have found the healthiestway to eat is not that (which includes oils and fish and some animal protein) but what they are now calling the Green Mediterranean Diet, which is essentially a diet of whole plant-based foods that is high in antioxidants, rich in fiber, and gets its protein from vegetables and legumes, whole grains like quinoa, fruits, nuts, and seeds.

Why does theAmerican College of Cardiologists(ACC) and The American Heart Association (AHA) continue to recommend both?Its because America typically eats crap, says holistic cardiologist Joel Kahn, MD. Mediterranean is healthier than a meat-based diet. In other words, theyre being practicalbad habits, especially bad eating habits, die-hard for many people. Healthcare professionals want to see some improvement. But ultimately, how you choose to care for your heart isnt up to your cardiologist. Its up to you, and you can do better by choosing low-fat, plant-based eating.

There are studies upon studies, that show eating a diet high in plant-based foods benefits your health and reduces your risk of disease by delivering more fiber,which keeps blood sugar steady, and your fuel system a healthy blend of carbs and fat. There are even more studies that show to lower your lifetime risk of heart disease, type 2 diabetes, some cancers (including breast, prostate, and ovarian cancers and those linked to hormone-sensitive tumor growth), a diet lower in animal products and higher in plant-based whole food is best. Inflammation has been linked to meat, dairy, and especially processed meats. So ditch the meat and dairy.

Lower inflammation is key if the goal is to avoid chronic diseases, hypertension, and ill-health. To keep inflammation in check eat a whole food plant-based diet full of vegetables, fruit, legumes (think: protein-packed beans), heart-healthy nuts, and seeds. You get plenty of protein in these foods. When you combine these foods with lower oil intake (especially coconut oil which has saturated fat) you can keep your markers for heart disease in check.

In a sweepingresearch study published in theJournal of the American Heart Association, the data found that plant-based diets are associated with a lower risk of not just heart disease but of"all causes of mortality"in a general population of middle-aged adults. In other words,everyonecan benefit from this way of eating, not just those who have heart disease. When you think youre eating healthy, you have to ask yourself, Is my diet the healthiestit could be? If you arent eating mostly plant-based whole foods, new science tells us: You could be doing better, to be yourhealthiest.

It only takes one month to change your body's heart-healthy markers! One month is enough to see significant drops in measurable health indicators like cholesterol, blood pressure and lipids in your blood.Ina study of 31 participantsfollowing a low-fat whole-food plant-based diet, in justfour weeks:

Other cardiovascular risk factors improved:Weight loss, smaller waist circumference, lower resting heart rate, and all blood markers for heart disease.

Theclimate-changedeniers can all go live on Mars. For the rest of us, watching the Amazon burn last year, and rain forests routinely get cleared for farmingat a rate of 3.5 billion to 7 billion trees per year makes us wonder, What can I do?

Viewing SirDavid Attenborough's A Life onOur Planet,makes us believe that anything we can do to reduce our carbon footprint is a good thing. That starts with what we eat. The now 94-year-old plant-based BBC producerand documentary narratorbelieves that he has stoodwitness over thedecades-longravaging of our natural wildlife, spaces and, manyspecies, includingour own.

How did thisbroadcaster become a planet hero? Back when he was 28, Attenborough was workingfor BBC when he convinced his bosses that he should be traveling the world, reporting on animals. Now, Attenborough is looking back at all the exotic trips he has taken onlyto realize thatthose lands are no longer the same.Wherever I went there was wilderness you could fly for hours over the untouched wilderness." Now,areasthat once were vibrant and colorful like the Great Barrier Reef in Australia, "look like a cemetery."

He recently implored his fansto change their diet for the sake of the planet: "We must change our diet. The Planet can't support billions of meat-eaters. If we had a mostly plant-based diet we could increase the yield of the land."

We can choose plant-based proteins over animal ones to minimize the effect of animal agriculture on climate change, since reports have confirmed that raising livestock requires exponential amounts of energy, land, and water (and produces more man-made carbon emissions than any other industry) compared with growing and raising plants. Every time you skip the chicken on your salad and opt for the chickpeas instead, you help the planet.

I am not one to get all preachy, and I won't here. Everyone gets to live their life by their own mores and values.The only thingI have to say about the ethics of eating plant-based food (or as much of it as you can) is that when I skip meat and dairy and opt for plant-based meals I feel better about my personal choice. The truth is we all love animals, respect the planet and want to live a long life, as healthily as we can. Once I saw videos of how dairy cows are treated and their young tossed into pens shortly after birth I couldn't unwatch it. So I came to the cheese-free, oat-milk lifestyle for health, and stayed for the fact that I want to eat this way.

We all care aboutthe causewe know as Planet Earth, andwhen you eat plant-based or as much as you possibly can, you align your consumer decisions with yourvalue system. I won't delve into the unsavory topic of "meat processing plants" formerly known as slaughterhouses, though I respect Sir Paul McCartney and Joaquin Phoenix,Edie Falco, and others in the public eye for raising awarenessfor the cause of animal welfare and against factory farming. (Farms are not what they used to be; my mother'ssister once had a farm down south, that I would visit in my childhood, and the animals there were lovingly fed and cared for. The place most of our meat comes from today does not look anything like that.) On a personal note, I want to think I have tried my best daily to make decisions that I can live with. Eating plant-based, for me, is part of that. If you are tempted to try it out but don't know where to start, this 28-day plan has everything you need to succeed.

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Why Go Plant-Based? If You Want to Live Healthier, Here's Why - The Beet

You've resolved to eat a healthy plant-based diet in 2021. That's a great decision for your health and wellbeing. Eating a plant-based diet will make it even easier to lose weight and feel great. If you have joinedthe Beet's 28 Day Plant-Based Plan, great! Otherwise, sign up now! To help you stay on track and reach your goals, we've gathered the best tips from experts, doctors, nutritionists, and wellness studies, to make it easy to stick with the plant-based plan.

Try these 28 simple strategies to eat healthier, feel better, and achieve your healthy eating goals! Add just one a day and in no time you'll be forging healthy, long-lasting habits.

Your 28 Day Plant-Based Plan Sign-Up

Here's where to sign up for the e-Book that has the entire plan all in one place. For $9.95 you can buy the 77-page e-Book and download it, print it out and keep it handy all month long.

Get The 77 Page e-Book For $9.95

If the idea of going fully plant-based all at once is too ambitious, start by doing something simple like committing to one vegan meal per day or cooking up a batch of vegan snacks like roast chickpeas to eat through the week, suggests Shena Jaramillo MS, RD. Whether you start by practicing Meatless Mondays or making a plant-based smoothie each morning, adding in one simple, attainable, healthy goal per day is a way to start, and as you add more every day your diet will evolve.

For more on ways to start on your plant-based diet, click here.

Sleep is the unsung hero of your diet, according to Nicole Osinga RD, the co-creator of The VegStart Diet for The Beet. When you sleep your body releases leptin which signals that you're fed, full and satisfied. Lack of sleep drives up ghrelin, the hormone that tells your brain "feed me." When you stay up late, your body is sleep-deprived and ghrelin spikes, while leptin levels dip, so you feel hungrier the next day. Move your bedtime to before midnight, even if it means waking up earlier for a few days as you reset your clock. Enjoy a pre-sleep routine like a warm bath or reading to help you unwind.

For more tips to live a healthy long life, click here

Drinking hot water with lemon in the morning is a popular health ritual among celebrities and models alike, and there is mounting evidence that it is beneficial for digestive health and immunity, and even helps spark weight loss. New research shows that this habit can help flush out the digestive system, jumpstart metabolism, and give your body a dose of immunity-boosting vitamin C first thing in the morning. You can get 1/3 of your vitamin C for the day!

For more on hot water and lemon, click here.

Many people only think about fiber for digestive health, but it does so much more. Fiber helps you feel full, banish bloat, and turn on your body's natural ability to lose weight. Fiber is an indigestible carbohydrate that is found in plants.

Whereas most carbohydrates are broken down into sugar molecules, fiber passes through the body largely undigested. As it does, it takes with it bile acids and other byproducts, which helps to decrease your cholesterol levels and helps you lose weight. Fiber takes a while to digest, which helps you feel full longer and regulates hunger.

For more on fiber, click here.

All exercise is worth doing, but to improve your heart, burn the most calories and force your body to dip into fat stores for energy, High-Intensity Interval Training (HIIT) is the way to go. To get fitter fast, you have to do something to make your heart work hard, and studies show that HIIT does that most effectively.

For a simple HIIT workout, on a spin bike or running (on a treadmill or outside) try sprinting for 10 to 20 seconds, and then walk for 1 to 2 minutes, to let your heartbeat recover. Then repeat this sprinting/rest interval 20 times.

For a great HIIT workout work, click here.

The Japanese have a saying: Eat up to 80 percent full, according to Dr. Satjit Bhusri, Founder of Upper East Side Cardiology in NYC. If you eat to 80 percent of your total fullness and then stop you will never overeat, he adds. Keeping your calories and weight under control is heart-healthy. Try this whenever you are in a situation where you know you are likely to overeat, such as a birthday or other occasion. Always stop before you feel full.

For more ways to stay heart-healthy, click here.

To help keep your blood sugar steady, fill half your plate with non-starchy vegetables and avoid insulin spikes that can lead to weight gain. Fill up at least half of your plate with greens or other vegetables, and then add only a few thumbnails of healthy fats, eating 20 to 40 grams of high-quality protein and one serving of complex or starch carbohydrates, according to Brigid Titgemeier, a Functional Medicine Registered Dietitian. The more fiber-filled foods you add to your plate, the more steadily your body will process the carbs you eat, avoiding insulin spikes that tell the body to store the extra energy as fat. So load up on those vegetables!

For more on keeping blood sugar balanced, click here.

The number one food that causes inflammation is processed foods. Sorry chip lovers, but a new study finds that your body's insulin response is triggered by inflammation. So when you eat junk food, inflammation, and insulin both spike, and that causes your body to store fat. This process is triggered by various types of chemicals and foreign molecules called "disruptors" that enter the body and cause your cells to react. These chemicals exist in most processed foods.

For more on processed foods, click here.

As a weight-loss strategy, intermittent fasting works by lowering your insulin levels and forces your body to burn fat as fuel. But IF is not only the fastest way to lose weight, burn fat, and lose weight, according to Dr. Jason Fung, co-author of Life in the Fasting Lane, but also an effective way to help your body fight off infections.

"Fasting is part of a natural reaction to viral infections that is likely beneficial." Not eating allows your body to focus on the cellular cleanup work called autophagy, where your immune cells identify and sweep out any broken, dead, or unrecognized cells, and creates antibodies to neutralize virus cells that it identifies as foreign.

For more on Intermittent Fasting, click here.

Adaptogens have been used in Chinese medicine for over 10,000 years, since they are known to help the body normalize and balance the bodys functions, particularly in the face of stress. From immune function to sleep, to weight loss and more, adaptogens have the ability to help the body to maintain optimal homeostasis. Adaptogens work at the cellular level to improve the function and vitality of every cell in the body, thereby increasing the health of the entire organism.

For more on adaptogens, click here.

There are so many reasons to bring ginger into your daily diet, ranging from quelling an upset stomach to helping fight off infections, chronic disease, and even snuff out sneaky cancer cells growing somewhere in your body. The strong, bitter taste (from the active compound gingerol) is an all-in-one natural remedy that is easy to buy, and may just have super-powers against every type of infection according to studies. Scientists have written extensively on the miracle root's properties, used as a "nutraceutical" or food as medicine, for centuries.

For more on ginger, click here.

You may not realize that certain foods are causing inflammation in your body and this can wreak havoc on your long-term health. Dairy, red meat, and especially processed meat like bacon, have all been linked to higher levels of inflammation and higher incidence of heart disease, diabetes, and high blood pressure (as well as some cancers).

Avoid inflammatory foods and make sure to eat foods that fight inflammation such as legumes, green vegetables, and whole foods that are rich in nutrients. Studies have shown that a whole-food plant-based diet is healthiest to lower inflammation and reduce your lifetime risk of heart disease, and all major lifestyle ailments. The key to lowering inflammation is to eat high-fiber foods and keep your gut microbiome healthy.

For the best foods to lower inflammation, click here.

If youre crashing after treating yourself to a sugary treat, make your next snack or meal is high in fiber, whole foods, and protein-rich. Keep a container of almond butter handy and spread it on an apple slice for a healthy high-fiber, protein-packed snack. No amount of sugar can bolster your energy like protein and fiber can. So avoid simple carbs and choose foods you could grow or pick from a tree!

For more healthy snacks, click here.

If you're looking for optimal health, it may be time to lower your consumption of olive oil. Because vegetable oils come from plants, its logical to assume theyre healthy. Not true. Oil is the most refined, calorie-dense food in the grocery store, says Cyrus Khambatta, Ph.D. and co-founder of Mastering Diabetes.

For cooking, saute vegetables dry (put the onions in first so they naturally sweat their juices) or use low sodium vegetable broth (or water) instead of oil. For salad dressings blend seeds or nuts to make a creamy dressing. In other sauces, use a base of flavored vinegar or juice. For baking, use applesauce, mashed bananas, or ground flax seeds as oil substitutes.

For more on oils, click here.

15. Get creative replicating your favorite non-vegan meals. Pizza? Tacos? Yes!

To make your diet overhaul to a plant-based approach more fun, turn dinner into a cooking challenge by researching and executing a beloved meal vegan. Try updating one of your favorite meals by changing out key ingredients, like meatless tacos instead of beef, or make your favorite omelet using JUST Egg. Some of our favorite vegan spins on a non-veg fare? Vegan French Toast, Harvest Kale Caesar Salad, and Vegan Mac and Cheese.

For more getting back on track, click here.

Whether it's jackfruit in your BBQ burger recipe, or delicious oat-milk ice cream, or pili nut snacks (not necessarily together), turning your vegan journey into a fun opportunity to try new foods will keep things interesting. Some you might not like, but youll be surprised at what a world of foods opens up to you when you go plant-based. Another cool side effect of this quest: As you cook with new foods like tempeh and tofu your cooking skills will get a serious boost.

For more on starting a plant-based diet, click here.

The next time you contemplate paying extra for guac, think about the positive effects avocado has on your body, instead of the negative effect on your wallet. You could even consider avocado as nature's keto starter since studies show it helps your body burn fat for fuel.

Studies have shown that avocados may help you lose weight by keeping you fuller longer, but the weight loss benefit goes well beyond satiety, according to the research. Eat some avocado at breakfast or lunchtime, since it will prevent you from feeling hungry for six hours afterward, according to a nutritionist who has researched the benefits of this unique fruit (yes, avocados are in fact fruit, so go win a bet with that tidbit).

For more on the health benefits of avocados, click here.

Set yourself up for success. Instead of waiting until you are starving to start to think about dinner, plan something plant-based that's delicious and healthy and full of fresh vegetables and whole grains. The best way to do this is to plan out the week ahead and then prepare: Chop the vegetables and keep them ready in the fridge, the way a restaurant has a sous chef prep for the main chef, who then can whip up the menu items quickly, suggests Suzannah Gerber, author of Plant-Based Gourmet.

For more tips on healthy eating, click here.

Start the day with whole foodseven if it's a piece of fruit, like an apple, or a pear. You will benefit from the naturally occurring sugar in the fruit without experiencing a blood sugar spike, because of the fiber, which will keep your blood sugar steady (a pear has 6 grams!). The point is to avoid these sugar spikes caused by added sugar in cereal or bread because they send you on a sugar roller coaster, and for every spike, you experience a dip. That dip is when you feel low energy and reach for more sugar in what becomes an unhealthy cycle. Instead, curb your sugar intake from the start and eat more fruit, vegetables, and plant-based protein, and avoid added sugareven from hidden sources and when you do that you will crave it less.

For more on how to cut back on sugar click here.

Goals can change from hour to hour, but if you try to think of the larger definition of success you may be overwhelmed. Instead of thinking that success is defined by weight loss, which may be overwhelming try to make the healthiest choice you can in the moment. If you aim for reaching small attainable goals and achieve them, that will lead you to your larger idea of success, says chef Suzannah Gerber, author of Plant-Based Gourmet. "When I think of a healthy diet vs. an optimal diet, a healthy diet is better for you and allows you to aim for a certain set of goals. An optimal diet may be too hard to attain, and you may feel you are not able to enjoy life. Make your goals attainable, to reach your success."

For more on attainable goals, click here.

The new goal for optimal hydration: Try to drink half your body weight in fluid ounces That means if you weigh 135 pounds you need to drink 67 or 70 ounces of water a day. So knock back 7 glasses of ten ounces each. It seems so obvious, but few people are properly hydrated and often you may mistake hunger with thirst. If you're not a fan of water, put a lemon in your water bottle for flavor and alkalizing properties suggests fitness trainer Todd Durkin, who helps his 40K followers stay healthy and fit during these uncertain times.

For more great tips from fitness expert Todd Durkin, click here.

The "anti-diabetes diet" is getting a lot of attention because even for people without diabetes, it's the best way to eat. In the US, 34 million people have diabetes and another 88 million have pre-diabetes and may not know it, since there are few obvious symptoms. To stay healthy, slim down, and shed unwanted pounds the best strategy is to work out daily and eat a diet high in fiber, full of plant-based foods that have the lowest glycemic index. This is also known as the anti-diabetes diet.

For more on foods to lower blood sugar, click here.

Scary truth: The artificial sweetener aspartame found in most diet soft drinks is terrible for you. In your body aspartame is broken down and converted into formaldehyde, which the American Cancer Society states "has been shown to cause cancer in laboratory test animals." Not only that, but drinking these sweeteners is known to drive up your craving for sweets, and may confuse your brain into believing that sugar has been eaten, which not only drives up craving for sweets but prompts an insulin response, so the next calories you eat may get stored as fat. Swap out diet sodas for another bubbly beverage: Kombucha is a naturally fermented tea loaded with gut-friendly bacteria.

For more about the benefits and history of kombucha, click here.

Protein is known for its role in regulating hunger and controlling appetite. Research suggests that eating protein may tell the gastrointestinal tract that it should release appetite-regulating hormones. This is especially true at breakfast and snack time, which are generally full of carb-heavy foods, like cereal, toast, chips, or crackers. Eat protein at every opportunity by adding soy foods, beans, and lentils, nuts, and seeds, says Ginger Hultin, MS, RDN, Spokesperson for the Academy of Nutrition and Dietetics. At breakfast, add oat milk and chia seeds to your cereal or make roasted chickpeas or mixed nuts as a snack.

For more ways to lose weight on a plant-based diet, click here.

Got a sweet craving? Two-ingredient frozen treats are enough to seriously hit the spot around 3 pm. This will keep you from seeking the chocolate hidden at the back of the snack cabinet. Simply blend 1 cups frozen berries and can of coconut cream with ice in a blender and serve half now and half tomorrow. Top each smoothie with a sprinkle of flaxseed or hemp hearts or chia seeds for added fiber and protein.

For more on tips eating more fruit and veggies, click here.

Contrary to popular belief, alcohol has no health benefits, according to a study published in The Lancet. While red wine has heart health benefits, the effects on cancer risk and mortality from accidents far outweigh those benefits, the study found. Brooke Goldner, M.D., plant-based autoimmune disease specialist, with a certificate in Plant-Based Nutrition from Cornell University adds: Alcohol is inflammatory and suppresses immunity."

While you need to weigh the decision to drink carefully, a few alcoholic beverages a week wont hurt but the calories are metabolized the same way simple carbs are, so if weight loss is the goal, skip it. Instead, try practicing a Dry January, both for detoxing and optimal health.

For more on boosting immunity and losing weight, click here.

According to a new study, it only takes 11 minutes of walking to undo the effects of sitting for long stints The 11-minute mark is a much shorter amount of activity than previously required to be healthy. A 2016 study led us to believe that we had to crush that Bootcamp for workout hard or an hour a day to get the benefits of activity. A simple walk in the park is enough to help you live a long healthy life. Of course, to get stronger, a longer or harder session works, but if the goal is longevity, just walk!

For more about the perks of walking for 11 minutes a day here.

A study at Oxford University found that feelings of shame around not meeting particular targets were linked to giving up. "Feelings of shame were linked with the abandonment of efforts," the authors wrote. Use your own progress log (or weighing yourself) as a way of tracking positive actions, not another way to get down on yourself. Your fitness tracking is meant to be evidence of your efforts, even if your expectations are high.

Watch the progress you're making and tell yourself you are inching toward your goal. The upshot: Viewing self-monitoring as a tool to help maintain your healthy eating and steady weight loss is more effective than using it to re-criminate when you slip up.

Be optimistic and tell yourself: I am going to succeed because I am committed to my healthy body goals. My efforts are working!

For more on holding yourself accountable, click here.

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The Best 28 Expert Tips to Lose Weight, Be Healthier, Feel Great - The Beet

The Conversation

The Second Amendment is one of the most frequently cited provisions in the American Constitution, but also one of the most poorly understood. The 27 words that constitute the Second Amendment seem to baffle modern Americans on both the left and right. Ironically, those on both ends of our contemporary political spectrum cast the Second Amendment as a barrier to robust gun regulation. Gun rights supporters mostly, but not exclusively, on the right seem to believe that the Second Amendment prohibits many forms of gun regulation. On the left, frustration with the lack of progress on modern gun control leads to periodic calls for the amendments repeal.Both of these beliefs ignore an irrefutable historical truth. The framers and adopters of the Second Amendment were generally ardent supporters of the idea of well-regulated liberty. Without strong governments and effective laws, they believed, liberty inevitably degenerated into licentiousness and eventually anarchy. Diligent students of history, particularly Roman history, the Federalists who wrote the Constitution realized that tyranny more often resulted from anarchy, not strong government. I have been researching and writing about the history of gun regulation and the Second Amendment for the past two decades. When I began this research, most people assumed that regulation was a relatively recent phenomenon, something associated with the rise of big government in the modern era. Actually, while the founding generation certainly esteemed the idea of an armed population, they were also ardent supporters of gun regulations. Consider these five categories of gun laws that the Founders endorsed. 1: RegistrationToday American gun rights advocates typically oppose any form of registration even though such schemes are common in every other industrial democracy and typically argue that registration violates the Second Amendment. This claim is also hard to square with the history of the nations founding. All of the colonies apart from Quaker-dominated Pennsylvania, the one colony in which religious pacifists blocked the creation of a militia enrolled local citizens, white men between the ages of 16-60 in state-regulated militias. The colonies and then the newly independent states kept track of these privately owned weapons required for militia service. Men could be fined if they reported to a muster without a well-maintained weapon in working condition. 2: Public carryThe modern gun rights movement has aggressively pursued the goal of expanding the right to carry firearms in public. The American colonies inherited a variety of restrictions that evolved under English Common Law. In 18th-century England, armed travel was limited to a few well-defined occasions such as assisting justices of the peace and constables. Members of the upper classes also had a limited exception to travel with arms. Concealable weapons such as handguns were subject to even more stringent restrictions. The city of London banned public carry of these weapons entirely.The American Revolution did not sweep away English common law. In fact, most colonies adopted common law as it had been interpreted in the colonies prior to independence, including the ban on traveling armed in populated areas. Thus, there was no general right of armed travel when the Second Amendment was adopted, and certainly no right to travel with concealed weapons. Such a right first emerged in the United States in the slave South decades after the Second Amendment was adopted. The market revolution of the early 19th century made cheap and reliable hand guns readily available. Southern murder rates soared as a result. In other parts of the nation, the traditional English restrictions on traveling armed persisted with one important change. American law recognized an exception to this prohibition for individuals who had a good cause to fear an imminent threat. Nonetheless, by the end of the century, prohibiting public carry was the legal norm, not the exception. 3: Stand-your-ground lawsUnder traditional English common law, one had a duty to retreat, not stand your ground. Deadly force was justified only if no other alternative was possible. One had to retreat, until retreat was no longer possible, before killing an aggressor. The use of deadly force was justified only in the home, where retreat was not required under the so-called castle doctrine, or the idea that a mans home is his castle. The emergence of a more aggressive view of the right of self-defense in public, standing your ground, emerged slowly in the decades after the Civil War. 4: Safe storage lawsAlthough some gun rights advocates attempt to demonize government power, it is important to recognize that one of the most important rights citizens enjoy is the freedom to elect representatives who can enact laws to promote health and public safety. This is the foundation for the idea of ordered liberty. The regulation of gun powder and firearms arises from an exercise of this basic liberty. In 1786, Boston acted on this legal principle, prohibiting the storage of a loaded firearm in any domestic dwelling in the city. Guns had to be kept unloaded, a practice that made sense since the black powder used in firearms in this period was corrosive. Loaded guns also posed a particular hazard in cases of fire because they might discharge and injure innocent bystanders and those fighting fires. 5: Loyalty oathsOne of the most common claims one hears in the modern Second Amendment debate is the assertion that the Founders included this provision in the Constitution to make possible a right of revolution. But this claim, too, rests on a serious misunderstanding of the role the right to bear arms played in American constitutional theory. In fact, the Founders engaged in large-scale disarmament of the civilian population during the American Revolution. The right to bear arms was conditional on swearing a loyalty oath to the government. Individuals who refused to swear such an oath were disarmed. The notion that the Second Amendment was understood to protect a right to take up arms against the government is absurd. Indeed, the Constitution itself defines such an act as treason. Gun regulation and gun ownership have always existed side by side in American history. The Second Amendment poses no obstacle to enacting sensible gun laws. The failure to do so is not the Constitutions fault; it is ours.This article is republished from The Conversation, a nonprofit news site dedicated to sharing ideas from academic experts. Read more: * Why Trumps idea to arm teachers may miss themark * How US gun control compares to the rest of theworld * How dangerous people get their weapons inAmericaAs a researcher at the John Glenn School of Public Policy at Ohio State, Cornell was the lead investigator on a project that was funded by a grant from the Joyce Foundation to research the history of gun regulation. Part of the research cited in this essay was done under that grant.

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New U.S. diet guidelines ignore science on sugar and alcohol - Yahoo News

For many, 2020 was a year that provided lots of worries that kept us tossing and turning at night. Tara Parker-Popes guide, How to Get a Better Nights Sleep, is packed with advice:

We spend about one-third of our lives asleep, and sleep is essential to better health. But many of us are struggling with sleep. Four out of five people say that they suffer from sleep problems at least once a week and wake up feeling exhausted. So how do you become a more successful sleeper? Grab a pillow, curl up and keep reading to find out.

Here are more articles from the past year in Well that may help you start the new year with better sleep.

By Anahad OConnor

With the coronavirus pandemic, school and work disruptions and a contentious election season contributing to countless sleepless nights, sleep experts have encouraged people to adopt a variety of measures to overcome their stress-related insomnia. Among their recommendations: engage in regular exercise, establish a nightly bedtime routine and cut back on screen time and social media.

But many people may be overlooking another important factor in poor sleep: diet. A growing body of research suggests that the foods you eat can affect how well you sleep, and your sleep patterns can affect your dietary choices.

Researchers have found that eating a diet that is high in sugar, saturated fat and processed carbohydrates can disrupt your sleep, while eating more plants, fiber and foods rich in unsaturated fat such as nuts, olive oil, fish and avocados seems to have the opposite effect, helping to promote sound sleep.

By Richard Schiffman

A daily dose of sunlight wont fend off or cure coronavirus, though researchers continue to explore the effects that warmer weather and ultraviolet rays might have on the virus. But scientists are finding that exposure to the sun has numerous other benefits that may be especially important now including helping to elevate mood, to improve the quality of our sleep and to strengthen the bodys innate defenses against a variety of pathogens.

Exposure to daylight is critical for accurately setting our internal circadian clock, which in turn regulates sleep and waking, said Mariana Figueiro, the director of the Lighting Research Center at Rensselaer Polytechnic Institute in Troy, N.Y.

Without adequate light, we can go into a kind of permanent jet lag, Dr. Figueiro explained, where we get more easily irritated and depressed, our immune function is suppressed and our overall health may deteriorate.

By Gretchen Reynolds

People who are evening types go to bed later and wake up later than morning types. They also tend to move around far less throughout the day, according to an interesting new study of how our innate body clocks may be linked to our physical activity habits. The study, one of the first to objectively track daily movements of a large sample of early birds and night owls, suggests that knowing our chronotype might be important for our health.

In recent years, a wealth of new science has begun explicating the complex roles of cellular clocks and chronotypes in our health and lifestyles. Thanks to this research, we know that each of us contains a master internal body clock, located in our brains, that tracks and absorbs outside clues, such as ambient light, to determine what time it is and how our bodies should react. This master clock directs the rhythmic release of hormones, such as melatonin, and other chemicals that affect sleep, wakefulness, hunger and many other physiological systems.

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Sleep Better in the New Year - The New York Times