Many people begin new fitness journeys at the start of the new year.

The biggest thing is they have to figure out their why, said Edgar Woods, who has worked as a personal trainer for two decades. Why do you want to get in shape? If they can focus on their why, theyll eventually get there. If youve got the why, youve got a purpose and it not just mindlessly working out.

Woods has a fitness management degree and is a certified conditioning and strengthening specialist. He also owns a local gym.

For people who have not worked out in months or years, it is a good idea to start slow.

Dont try to do what you see somebody else doing, and find an expert. Search it out. Do a little research. Find out who youre getting youre advice from. Dont just take advice because not all advice is good advice.

There is no cookie cutter answer for getting fit, said Woods, but fitness classes work well for many people, especially if the person feels more comfortable in a group setting. A personal trainer can help someone learn how to exercise effectively and safely, and can create a fitness plan tailored to their clients limits and strengths.

A small amount of money spent on a good trainer early on will pay dividends later. If youre going to pay the money for a gym membership, spend a little bit more and get what you really paid for, said Woods.

Gyms offer equipment such as treadmills, stairmasters, free weights and squat machines. Paying for a gym, class or trainer also helps some people stick to their fitness goals, because investing money motivates them to show up. But fitness journeys can also begin at home with simple exercises like crunches, sit ups, squats using a chair, marching in place or push ups.

It may be easier and less intimidating for somebody to start and get the confidence in being able to move again, before they come. For some people thats the way, other people they have to rip the band aid off, said Woods.

Wherever someone works out, they can reap health benefits of lower blood pressure, better circulation and healing faster from injuries.

Consistency over time gets better results than this fad diet or this fad exercise. Come put your time in. Youll look up and youll be a different person. You didnt get out of shape in thirty days. Youre not going to get in shape in thirty days, said Woods.

Often people will build strength first, then endurance. Usually it takes six to eight weeks for their metabolism to pick up.

The biggest thing is people have to stick with it. That consistency and time thing comes back into play. Thats where its going to benefit, not in anything thats quick. Usually if you do get quick results, theres a rebound. If you lose a bunch too fast, it usually comes back and it usually brings friends.

Lifestyle changes like getting enough sleep and eating well also play a big role in any fitness journey, said Woods.

What you put in your mouth will affect it as much or more than what you do at the gym.

What diet will work well for someone depends on where they are and what they are trying to do, along with personal tendencies and preferences.

When theyre actually doing their workout, breath control can make that effort more effective.

Breathe in on the start or return phase, exhale on the exertion phase. Its a simple way to remember, said Woods. If you have oxygen rich blood, those muscles are going to be more efficient. Youre going to push more weight and youre going to push it longer, breathing properly.

Whether the person is trying to look better, feel better, be stronger or live longer, Woods wants them not to get discouraged.

Dont worry about theyre doing. Dont worry about what you used to do. Focus on what you can do right now and do that to the best of your ability.

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Getting fit in the new year - Picayune Item - Picayune Item

By Mary Firestone

For many Pennsylvanians, the late fall and early winter holiday seasons hold memories of coming together with friends and loved ones; a time of happiness and unity. Unity can be defined as many things: the state of being brought together, the quality of not being divided, a condition of harmony. In 2020, as a direct effect of the COVID-19 pandemic and related mandates, the physical aspect of unity has changed.

Interestingly, unity is the word used by Pennsylvania Secretary of Health Dr. Rachel Levine as she calls on citizens to do their respective parts in taming the resurgence of the virus.

Clearly were in the middle of our fall increase, but we are not at the peak, said Levine. The increases that we are seeing now are directly in response to, and a part of, those that are being experienced across the country. And our response needs to be one of unity.

Levine notes the important role that Pennsylvanians will play in the mitigation of the virus during the 2020 holiday season and stresses the suggestion from the Department of Health to limit in-person gatherings to include only individuals regularly inside the home.

For other family members outside of the immediate household, the visits should be kept to a remote method and try to limit as much direct contact as possible, said Levine. The smaller gatherings have been strongly linked to the community spread of the virus.

With safety in mind, the holidays take on a new sense of unity, with a key piece missing for many this year.

People are craving that connection; there is a lack of touch. And that is something that we absolutely need as human beings, said Dr. Dea Silbertrust, president of the Pennsylvania Psychological Association.

Silbertrust stressed the value of addressing the proverbial elephant in the room as an individual and as a family.

These holidays will be like no other, said Silbertrust. There is no hiding it, this year is different, and that difference will accentuate whatever has been tricky or difficult for us in the past.

To prevent further strain, Silbertrust recommends that people be honest with themselves and others this holiday season, especially as it relates to the plans and expectations for holiday gatherings. She says that the handling of activities, spacing, meals and masks should all be discussed in advance and with complete transparency.

Silbertrust suggests Pennsylvanians explore self-help resources to help deal with the stress of the holidays, and shared that the Pennsylvania Psychological Association has many available on its public education page.

Dr. Elana Newman, professor of psychology at the University of Tulsa, echoed Silbertrusts sentiments regarding the need for a unification of the expectations Pennsylvanians have for themselves and the people in their lives this holiday season.

Everyone needs to accept that were not at 100% and that is ok, said Newman. Our expectations of ourselves need to be gentle and mindful.

Newman says the preparation for the holidays can be as useful, if not more so, than the follow through. She encourages individuals to create digital and regular activity journals, much like diet diaries that people use when trying to create a healthier eating plan.

Newman says these journals can help account for time spent working, online on phones or other devices, and practicing healthy, restful habits.

When you are rested, when you are focused you can really get a lot done, she said. Recovery is essential. She suggests being mindful of the boundaries between different aspects of life and creating rituals to make those boundaries more tangible.

Symbolically cover up your computer at the end of the workday, said Newman. Or light a candle to signify the beginning of one activity or the end of another through your senses (of smell and sight).

Newman explains that people should also consider the weather as they are preparing for the holidays and the coming season in potential lockdown.

She says that as winter comes, individuals should be even more aware of the physical and mental need to get time outdoors each day.

Ask yourself, How am I going to manage during the winter months? Do I need to order long underwear? What are the best times of day to get out? And how am I going to get my kids out of the house? said Newman.

Regarding the holidays, she encourages people to totally disconnect from work and hide their phones and other devices from themselves.

Whatever aspects of the holidays are important to you spirituality, family, community immerse yourself in it, she said. Its not easy to disconnect, it takes work and practice some of us need more practice than others.

As Pennsylvanians prepare for a time of disconnecting from the stressful distractions from external forces, some are facing stress related to their nuclear household unit. Some parents are finding themselves overwhelmed by personal and professional issues, while others are concerned about their childrens and teens education and social development during the pandemic.

Levine provides a helpful metaphor as it relates to the virus. Find the eye of the hurricane, she said. The hurricanes forces are strong and dangerous, so it is important to find ways to create the safe, centered area the eye of the hurricane for yourself and your family.

In addition to serving as the secretary of health for the Commonwealth of Pennsylvania, Levine is also the professor of pediatrics and psychiatry at the Penn State College of Medicine and has a background in pediatrics and adolescent medicine.

She says that the time of the pandemic continues to be one of stress for children and teens in Pennsylvania, and it is crucial for parents and caregivers to provide guidance through healthy communication, one-on-one and family activities and oversight of school and social connections.

Check in on your kids and teens schoolwork and social lives, said Levine. And watch for signs of stress and depression.

The role of the parent or guardian is great as it relates to a child or teens resilience, she says. It is important to stay calm. If parents are overly stressed, their kids are going to see that. [Parents] need to stay calm and provide stability for their children and teens.

Beyond the household unit, many people find reuniting with friends and family creates or exacerbates anxiety. Sue Scheff, author of Shame Nation, offers a mantra for the 2020 holiday season.

Compassion over conflict, she said. We are finally at the end of a very stressful year. This is the time to have compassion for others rather than shaming them because they may have a difference of opinion or [in our opinion] may not be being socially responsible.

Scheff goes on to stress the value of perspective this holiday season, and she points out that many people have recently lost their jobs, are struggling with remote work while caring for young children or are potentially facing eviction or forbearance all during a heated political time locally and across the nation.

Adults need to be mindful in understanding that the holidays are not a place for arguing, said Scheff. Conversations are about exchanging ideas, thoughts and opinions and can be extremely interesting, but the moment they get heated and tempers flare, no one is listening anymore, and no one wins.

Scheff says that using listening skills and identifying when it is time to agree to disagree is one of the most important exercises to promote a calm and enjoyable experience together this year.

The spirit of community and service to the community is a holiday tradition for many Pennsylvanians. Volunteering fulfills the promise of unity within families, social circles and larger communities across the commonwealth.

Youre doing good for others while youre doing good for yourself, said Samantha Jo Warfield, spokesperson for AmeriCorps. You dont have to choose one or the other.

Warfield shared that Pennsylvanians involved in volunteering tallied 3.5 million in 2018, contributing 341 million hours of services, worth $8.2 billion, to the project communities.

She suggests individuals and families consider volunteering in the 2020 holiday season, whether by reaching out to a local organization or through ideas of their own.

Warfield says checking in on elderly or disabled members of the neighborhood or community, picking up trash along the streets or in local parks and sending cards or letters to residents in assisted-living communities in the area are all great, safe options for service.

She says these activities can bring unity in families during the winter season and into the new year. Maybe your family used to have a football game before the Thanksgiving meal, but now theyre spread across the state. Make volunteering your pre-meal event this year, says Warfield. Then, when youre done you can come back and share pictures and stories as you connect for a virtual Thanksgiving meal together.

The COVID-19 pandemic and other hardships in 2020 have wreaked havoc on plans and expectations for much of the year, leaving many Pennsylvanians feeling aimless and searching for sense and purpose in their lives: their homes, families, workplaces and communities; and destroying any semblance of togetherness and unity they once knew.

Pioneer endocrinologist Hans Seyle once said, Its not stress that kills us, it is our reaction to it. The holiday season offers an opportunity for people across the commonwealth to regain or strengthen themselves and their relations and experiences with friends and loved ones, and to set the tone for the new year.

I am confident that we will get through this as a nation, as a commonwealth, said Dr. Levine. But we need to stand together.

Mary Firestone is a staff writer for the Pennsylvania NewsMedia Association.

See the article here:
Looking for a sense of belonging this holiday season? Consider safely helping your community - Pennsylvania Capital-Star

As 2020 draws to a close, many people areall too happy to bid the year farewell and set theirgoals for what will hopefully be a less tumultuous year.

Aboutone in fourAmericans(27%)say they made New Years resolutions for 2020. The most common commitments people made forthis yearwereexercising more(46%said this was one of their resolutions),improving their diet(45%), losing weight (44%) and saving money (41%).

But did Americans stick to their resolutions during this unusual year? Surprisingly, many say they did. About half (49%) of those who made 2020 resolutions say that they kept some but notall oftheir resolutions from last year, while just over one-third (35%) say they keptall oftheir resolutions. Only 16% say they did not keep any of the resolutions they made for 2020.

Looking forward to the new year, 31% say that they intend to make resolutions for 2021.

For the most part, resolutions among Americans havent changed too much in the past year. The most common resolutions for US adults as we head into 2021 are doing more exercise (50%), losing weight (48%),saving more money (44%), improving diet (39%),and pursuing a career ambition (21%).

There are some slight generational differences when it comes to New Years resolutions. Millennials (38%) are more likely than GenXers(29%) or Baby Boomers (24%) to make resolutions in the first place.AmongMillennials who intend to make resolutions, the most common one is saving more money (55%). For members of Generation X who are making new committments, losing weight (49%) isthe most popular resolution heading into 2021, while Baby Boomers are especially focused on exercising more (67%).

See full results here.

Related:Many Americans say 2020 has been terrible, but they think 2021 will be better

Methodology:1,500 US adults were surveyed through YouGov Direct on December 1, 2020. Data is weighted on age, gender, education level, political affiliation, and ethnicity to be nationally representative of adults in the United States. The margin of error is approximately 2.5% for the overall sample.

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Exercising and sticking to a healthy diet are the most common 2021 New Year's resolutions - YouGov US

Kosher is a term to describe any food that complies with a strict set of dietary rules in Judaism. These rules are called kashrut.

Not all Jewish people observe the rules of kashrut by eating kosher food. For those who do, it is a way to show reverence to God and feel connected to their faith and their communities.

This article outlines the rules for eating a kosher diet, its origins, and the requirements a food must meet to be considered kosher.

In Hebrew, kosher means fit. Kosher food is any food fit for consumption by Jewish people.

The laws of kosher define which foods a person can and cannot eat, and also how they should produce and handle certain foods. The laws also state which combinations of foods that people should avoid.

The Torah, the first part of the Jewish bible, lays the foundations of kosher dietary laws. Practicing Jews believe that following a kosher diet is Gods will.

The rules of kosher define what a Jewish person is allowed to eat, how they must prepare certain foods, and what foods they are allowed to combine with other foods.

The laws divide foods into three categories:

One of the most important rules of kosher is that a person should never eat meat and dairy together. In strict kosher kitchens, people use separate utensils for meat and dairy products, which are not washed in the same water, to avoid cross-contamination.

Combining meat and food also applies within the body. After eating meat, it is customary to wait until the next meal before eating dairy, and vice versa.

Pareve foods are considered neutral, so a person can combine these with either meat or dairy. The only exception is fish, which is pareve, but people cannot eat these with meat.

Although there are fewer rules regarding pareve foods, people should still handle these carefully. For instance, if a pareve food is prepared or processed using the same equipment as meat or dairy, it should be reclassified as meat or dairy.

For meat to be considered kosher, a person needs to slaughter it in a specific manner, known as shechita. A certified person, known as a shochet, should carry out the slaughter. People can only eat the forequarters of permitted animals, while they should soak the meat before eating to remove all traces of blood.

Wine plays an important role in many Jewish religious occasions. To be considered kosher, the drink must be produced according to specific rules. All equipment used to grow, harvest, and prepare the grapes should be deemed kosher. In addition, anyone involved in making kosher wine must be a practicing Jew.

Jewish people believe that God commands kosher laws. Moses taught these rules to Gods followers and wrote the basics of the laws in the Torah. By eating kosher food, some Jewish people believe it helps them feel connected to God.

The original biblical laws were quite limited and referred almost exclusively to meat and animal products. Over the years, subsequent generations added additional laws.

As well as keeping meat and dairy separate, there are certain foods not permitted by kosher law. These include:

People who wish to eat a strict kosher diet should be careful about cross-contamination between meat and dairy, meat and fish, and kosher foods and non-kosher foods. Foods that must not be combined should have separate equipment and preparation areas.

Although kosher laws forbid some foods, there are still many foods available.

Pareve foods have the fewest restrictions, providing the producer prepares them according to kosher rules. Examples of pareve foods are:

The only kosher mammals are those that are herbivores, chew their cud known as ruminants, and have cloven hooves. These include:

The Torah lists 24 species of fowl that are forbidden by kosher law. All other birds are considered kosher. In the United States, the only poultry considered kosher are:

Kosher fish must have fins and scales, and seafood that does not meet those basic requirements is not kosher. Popular kosher fish include:

Unlike meat and poultry, there are no strict rules regarding the preparation of fish.

Although there has been some debate over which insects are kosher, most kashrut organizations agree that some species of locust are permitted. Most Jews do not eat locusts, although in some Jewish communities, locusts are a traditional food.

Passover, or Pesach, is an 8-day festival that takes place in early Spring. It celebrates the freeing of Israelites from Ancient Egypt.

For people who wish to follow a kosher diet, there are special rules to follow during Passover. A person should consume no leavened grains, or chametz, from midday of the day before Passover until the end of the festival.

To leaven a bread means to make it rise. Although kosher rules permit most grains during Passover, they must not contain any yeast or have been in contact with moisture for longer than 18 minutes.

Matzo, a type of unleavened flatbread, is not considered chametz and can be eaten throughout Passover.

Other foods that are considered chametz, which kosher rules forbid during Passover, include:

Buying kosher food can present many challenges, as many foods go through complex stages of production. Each stage should conform to kosher laws by eliminating cross-contamination with non-permitted foods.

Certification ensures that foods have met all necessary requirements to be deemed kosher.

Certified food usually displays a label from one of several certifying organizations.

If food is certified for Passover, it will display a separate label.

Many Jewish people choose to eat a kosher diet as it helps them feel connected to their heritage, faith, and communities.

Despite its many restrictions, a kosher diet can offer lots of variety and nutritional balance.

Certification of kosher foods has helped make the process of buying kosher food simpler.

Read this article:
What is kosher? Definition, examples, diet, and more - Medical News Today

People need a balanced diet for health and well-being regardless of their gender. Even though no particular diet is best for women, there are specific areas to consider when it comes to supporting womens health.

This article explains what a healthful diet is and what it should include. It also looks at different diets that are suitable for women and the scientific evidence behind them.

The Dietary Guidelines for Americans 20152020 recommend that people eat healthful, nutritious foods that are not calorie dense, such as vegetables and whole fruits.

Healthful eating patterns tend to include nutrient dense forms of:

The same guidelines also recommend that people limit or avoid certain foods, as follows:

Some diets can help people make more healthful food choices. Also, some specific diets can support health conditions or reduce the risk of chronic diseases.

The following diets all have a plant-based focus and include fish. The sections below will discuss each diet and what the evidence says about supporting womens health.

According to some experts, the Mediterranean diet is beneficial for weight loss, heart health, and preventing diabetes. Research also indicates that the diet may help prevent Alzheimers disease.

Women may have more health problems during perimenopause and postmenopause if they have overweight or obesity, according to one 2015 study.

The study suggests that Spanish women who adhered to the Mediterranean diet were less overweight and that the diet may improve quality of life during menopause.

A Mediterranean diet emphasizes vegetables and fruits, olive oil, nuts, and legumes.

Oily fish is an important part of the diet, as are unrefined grains. Also, some people drink wine as part of the diet.

Foods that people should limit when following a Mediterranean diet include meat and dairy. People should also avoid processed foods and eat as naturally as possible.

According to some research, eating a diet that restricts sugar, fat, and salt may also help with the symptoms of premenstrual syndrome.

Learn more about the Mediterranean diet here.

According to several studies, the Dietary Approaches to Stop Hypertension (DASH) diet can lower blood pressure and may help people lose weight. Rates of high blood pressure, or hypertension, can increase in women after menopause.

One 2017 study indicates that women aged 70 years and over maintain better cognitive function when they adhere to a long-term DASH diet.

A 2017 Cochrane review suggests that the DASH diet may also reduce cesarean section incidence in women with gestational diabetes.

Women aged 1950 years who are moderately active need 2,0002,200 calories per day. According to the National Heart, Lung, and Blood Institute, based on a 2,000-calorie per day diet, the DASH diet has the following goals for daily and weekly servings of food groups:

Women may wish to work out their calorie needs and decide whether or not they want to lose weight. They can then adjust the number of servings accordingly.

Learn more about the DASH diet here.

The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet combines the Mediterranean and DASH diets.

Adopting the MIND diet may help women as they age, as some studies suggest that it is associated with reduced cognitive decline and a lower risk of Alzheimers disease. The same benefits could also apply to men.

A 2020 study of Iranian women suggests that the participants had a 50% lower risk of breast cancer when they adhered to the MIND diet.

Migraine is more common in men than women, and one 2020 study suggests that participants following the MIND diet had less frequent, less severe, and shorter migraine headaches.

The MIND diet emphasizes natural, plant-based foods, much like the DASH and Mediterranean diets. It specifically encourages people to increase their berry and green leafy vegetable intake.

The diet also limits animal-based and high saturated fat foods, especially butter, which people should limit to a tablespoon per day.

According to an article in the Journal of the Academy of Nutrition and Dietetics, other guidelines for the MIND diet include:

A flexitarian diet is a semi-vegetarian diet, in which someone occasionally eats meat or fish.

According to one 2016 review, flexitarian diets are more popular with women than men. The review suggests that the diet has benefits for:

People who follow a flexitarian diet base their meals around plant foods but occasionally include animal foods, such as eggs, meat, or fish.

Someone who eats a plant-based diet should ensure that they get essential nutrients, such as vitamin B12. They may need to take a supplement for this purpose.

Originally posted here:
What is the best diet for women? Options and research - Medical News Today

Where in your schedule do your meals typically fall?

I'm usually a two-meal-per-day person, because I don't really get to breakfast early enough to get three meals in. Sometimes I dont eat til 5 p.m., but Im always starting with breakfast. My breakfast is oatmeal and scrambled eggs. I like to chop up peppers and mushrooms and spice up the eggs a little bit. Every six months I give up eggs for a little bit but then I'm, like, Okay, I need 'em back. The oatmeal, I used to do the microwave stuff, but I've grown up and now I use a pot and cook it with almond milk. I have it with fresh strawberries and blueberries. It feels like a very healthy breakfast slash dessert. The rest of the day, I don't really eat much. I drink a lot of water. After my workouts I have a protein shake with bananas and strawberries and a whole bunch of stuff. For dinner, I try to keep it healthy. Fish is where I live at. I don't really like to do chicken and beef, but I will have a good burger every once in a while. I tried to go vegan once and I felt like it was gonna change my life, but I felt kinda weak. Maybe I wasn't doing it right.

I love rice. I'm African, so rice is like home to me. I dont know what youve heard, but Nigerians make the best jollof rice. Theres some rumors going around...but just know Nigerians make the best jollof rice.

Do you have a go-to snack?

I dont really snack a lot because I eat like its Thanksgiving every time. I can really pack a whole meal for five down. If I am, its usually a healthy thing. Theres carrots, bananas, and apples in the fridge. The only thing that gets me in trouble are saltine crackers. Sometimes after dinner Ill go to the crackers and say Im only having five. Before I know it a whole roll is gone.

How does your sleep schedule factor into all this?

I have the most chaotic sleep schedule. Its actually based off naps. I don't suggest this for anybody. It's partly because of the way I record. I like recording right when I wake up 'cause my voice is just really deep and weird and I like the tones it does, so sometimes I'm just sleeping three hours, waking up, and being, like, "Oh, I'm about to record." Sometimes I'll fall asleep at, like, 11 pm and wake up at 3 or 4.

I take a couple naps a day, maybe two or three. I won't choose to do the nap, I'll just kind of fall asleep for 45 minutes. It recharges me just enough to be, like, Oh, I'm good. Food gets me into a nap zone and then I nap for maybe an hour and a half, and then all of a sudden I wake up and it's like a new day.

Last year when I was making an album I didn't sleep, I didn't work out. I didn't have the energy. But this year I decided I would not let my lifestyle take a backseat to the music, so I was, like, Okay, you're gonna make this album, but you're still gonna get up, you're still gonna work out, and that's kept me sane. A lot of ideas come when I'm working out. I feel like I can do anything when I hit a certain zone. Stuff that felt like it was a problem or I couldn't figure out, I reach this high and I'm, like, Yeah, I can do this.

This interview has been edited and condensed.

The Fox Sports host claims he's let up a little since his playing days, but it's not easy to see how.

Read more from the original source:
Tobi Lou Eats Every Meal Like It's Thanksgiving - GQ

Karyn Calabrese is 74, yet she doesn't look a day over 50.She believes that the secret to her youthful demeanor and appearance lies in the powerful anti-aging properties that come from a raw vegan diet, which only comprises uncooked, natural, plant food in its whole form.

Calabrese's journey to a raw vegan diet and feeling like the best version of herself wasn'talways smooth sailing. She likes to point out that "you can't change from A to Z overnight." In her teen years, she was a meat-eater and modeled for top national magazines and commercials.In her 20sshe "fooled around with avegetarian diet" because meat-free was the thing to do back in the Peace, Love, and Anti-War 60s."I was a hippy chick living in New York, and many hippies were vegetarian," said Calabrese. Instead of getting intosex, drugs, and rock and roll, "I figured out that a veggie diet was the part worth holding onto."

Way before her time, Calabrese decided to eliminate dairy from her diet altogether and transitioned fully over to a vegan lifestyle, which she described as "easy" since she was more than halfway there as a vegetarian. In the '70s, a vegan diet was still a rarity, and there werefar fewer optionsother than soy milk, and certainly no Beyond Burgers, Impossible meats, Oatly coffee creamers, or Just Eggs.

Calabrese was in her 30s when she met a naturopath and raw food advocate who would change her life. Calabrese learned from the research and experiences of Dr. Ann Wigmore, that many of the nutrients in foods get diminished by cooking, and so she decided tomake the switch from a vegan diet to become afullyrawvegan approach. Just a few days into eating the dried fruits, leafy green vegetables, nuts, and seeds required when you go raw vegan, Calabrese felt she was destined to eat this way for the rest of her life. "Humans are the only animals on the planet that cook our food," she says now.

Calabreseexplained that since adopting a raw vegan diet she has never felt better. "I have the same body measurements asI did when I was 18 years old, I completely cleared up my skin, I treated my constipation problems, and I have tons of energy, even though I sleep just four hours every night."

ForCalabrese, there is no turning back, she's been a raw vegan for 40 years and continues to take care of her "greatest machine," her body. In 2000 she opened the very first raw vegan food restaurant in Chicago and added an upscale twistto the then-not-so-popular cuisine with a sophisticated ambiance, elevating raw food to a new level. Through her successes, Calabresestarred on TheOprah Winfrey Show, which expanded her brand and network. Since then, she's launched her own cookbook: Soak Your Nuts, and awebsiteto educate others about natural living foods.

The Beet chatted with Calabrese via Zoom tolearn more about her personalexperiencewith a raw vegan diet, how to get started, advice for our readers, and powerful mantras that will motivate you to live a healthier andmore fulfilling life.

Karyn Calabrese: I went raw vegan close to 40 years ago. I was fortunate enough to meet Dr. Ann Wigmore, who was a pioneer of the raw vegan moment at the time. I went to the Optimal Health Institute in Boston, but I had met her even before that. I had been vegetarian, then I went vegan, so I had bridges on my way to raw veganism, and once I got there, there was no going back. When I was a meat-eater, all throughout my teen years, I was relatively healthy; I didnt have weight issues, only skin issues, and constipation. Then I became a vegetarian, and I felt fabulous and then vegan and felt even better, but when I became raw, there was no comparison. I was fortunate enough to go through the stages, so I understood exactly how each type of diet made me feel.

KC:I felt like I could change my biochemistry after working with her, which made it easier to continue to eat raw than just by someone lecturing me to eat this way because motivation and determination can only last so long.

KC: For one thing, I noticed that my emotional and physical feelings improved. I became more in tune with the world around me; I was no longer separate from the trees, soil, and nature. Its not just a physical change, but a spiritual one.

KC: It was a natural evolution for me. I evolved from being a meat-eater to being a vegetarian to being vegan to being a raw vegan because I think we all intuitively know how to eat. Were instinctual animals, so we are born knowing how and what to eat. Weve just forgotten because the world isnt set up to eat this way.

Becoming a raw vegan is a process of reading, learning, and realizing that its challenging to go from a to z overnight. When I became a raw vegan, no one had even heard of it. I have the second oldest raw food restaurant in the country. The first one was opened in Atlanta and I opened mine in Chicago about 35 years ago, called Karyn's On Green. Nobody had ever heard of raw vegan food! People would walk past my restaurant and pretend to gag and would say, whats she talking about? Raw vegan food? After I was featured on Oprahs show, everything changed. People started to learn about raw foods, and it became more popular. Its still not mainstream, but way more people know about it compared to forty years ago.

KC: Im 74: No botox, no surgery, nothing. I have the same body I had at 18 too! I have a 24-inch waist 34-inch hip. I take a professional ballet class with girls 18 and under, and Im 74 years old. All of the women in my family died overweight and young. That was a huge motivation for me to stay healthy.

KC: I dont believe you can go from A toZ overnight. Your body has internal biochemistry that you cant just change overnight. Ive been teaching cleansing and detoxing classes for forty years, using a lot of what I learned from Dr. Winmore. I believe a good detoxification program is a way to go. If youve been eating dairy for a lifetime, its still in there, and its going to call for me. Thats where cravings come from. If you havent filled in nutritional holes, it can be challenging. There are many roads to take, so you just have to find what resonates with you.

KC: I dont categorize what I eat into three meals. Were not born with a little tag on our foot that says feed at 9, 12, and 6. Youre supposed to eat for one reason: youre hungry, and your cells are calling for fuel.

I start my day off with water because thats what your body is looking for. If I feel hungry, I may have a juice or a piece of fruit. I dont eat a lot, I always tell people to look at their fist, it's the size of their stomach and its tiny! People eat way too much. I make a potato or make raw bread. I eat lots of greens to make sure I get enough chlorophyll. Its so important because it shares the same molecular structure as our blood. Today, for example, I was starving, so when I went into the restaurant, I had some salad they had made and added a little avocado. I was satisfied; I dont believe were supposed to eat so that were full.

Were supposed to eat to be satisfied. Ill munch on dehydrated snacks; I prefer snacking to meals. I also only sleep four and a half hours a night. I havent been sick in over 40 years! I went through menopause with no symptoms. I also dont drink, smoke, or do drugs. Food isnt a massive part of my life. I play the piano, dance, read all kinds of books. I try to live a well-rounded life that isnt about being a raw foodist.

KC: Im married to a man who is not a raw foodist or a vegan. Weve been together for 37 years. If we go out to a restaurant, Ill order a vegetable side dish and ask if they can serve it uncooked. I always have an avocado in my purse to add to meals, and Ill order a salad. I carry dressings with me, or Ill just eat before going out; I dont wait for dinner. I dont have a problem because Im very comfortable. I dont criticize or judge people for what they chose to eat. I want everybody to feel comfortable around me no matter their food choices because its an evolution for all of us. Nobody will listen to you if they dont like you, so I try to stay pleasant and non-judgmental.

KC: 10,000 percent! Youre stepping into what God created for you; humans are the only animals that cook their food. Every animal was intended to eat raw. You get new cells every seven years and tissues every three months, so your body is in an ongoing process of recycling itself. If it gets the right material, it will recycle itself, but if it doesnt get the suitable material, youre going to get old, tired, overweight, and sick.

KC: I want to tell people to make it a joyful journey! Get over labels, set an intention for yourself, and look at it every day. If you slip up, practice kindness to yourself, and remind yourself its just part of your evolution. Were here to evolve. Enjoy your evolution; dont make yourself miserable during the process.

KC: I pray and meditate every morning. I do an ayurvedic ceremony every morning. I just make sure I accept life the way it comes for me. Its finding the lesson in what you're given and going over the hurdle rather than sitting behind it or trying to get around it. Find the lesson in evolving.

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A Raw Vegan Diet is the Secret to Youth, Says Karyn Calabrese, 74 - The Beet

The keto diet is a low-carb eating plan designed to put a person into a state of ketosis. Although fruits contain natural sugars, some can be part of a keto meal plan.

A typical keto diet strictly regulates calorie intake for each of the three macronutrients, or macros: fats, protein, and carbs.

Here are typical recommended calorie percentages for each macro on a keto diet:

The keto diet limits the foods a person can eat, including fruit, due to their carb count. While people following this diet may think it is best to exclude all fruits, some fit the keto dietary plan in moderation.

This article breaks down which fruits a person can eat on a keto diet.

Fruits contain natural sugars that add to a persons daily carbohydrate intake.

People can eat some fruits on the keto diet. However, a person needs to be careful of the type and amount they consume to stay within their allotted macros.

The number of carbs from fruit and other sources should not exceed the daily limit for a keto diet.

People consume this diet to put their bodies into a state of ketosis, where the body burns more fat.

While there is no carb intake guideline for all people following the keto diet, the Harvard School of Public Health state most people should try to keep their total carbs under 50 grams (g) per day. Some people may even limit their intake to 20 g per day.

Not all fruits contain the same amount of carbs and fiber. Those higher in sugars and lower in fiber are generally not well suited to a keto diet, although they are a healthful addition to most other diets with a less restricted carb intake.

Fruits lower in sugars and higher in fiber may be suitable on a keto diet, but a person should eat them in moderation.

Fiber is an important factor in the keto diet. A persons body cannot digest this substance. Therefore, to calculate the carbs eaten from food containing fiber, subtract the carbs from fiber from the total amount of carbs in the food.

This would give the net carb count of the food, which is important to note for those counting carbs.

However, a person following a keto diet to manage a medical condition, such as epilepsy, should limit their total carbs to under 20 g.

Fruits high in fiber are generally lower in net carbs and are suitable on a keto diet.

The following fruits are generally considered keto-friendly.

Avocados belong in the fruit family they are not vegetables. An average avocado of 150 g contains about 12.8 g of carbs and 10 g of fiber.

The amount of fiber in avocado means it has only around 2.8 g of net carbs.

This fruit also provides a good portion of healthful fat and several necessary vitamins and minerals.

Tomatoes are a fruit, though many people use them in savory dishes and sauces.

They are also keto-friendly, with about 4.8 g of carbs and 1.5 g of fiber in a whole tomato weighing 125 g. This means they each typically contain 3.3 g of net carbs.

The exact amount of carbs in tomatoes will vary based on their size and type. In general, a small serving should allow a person to enjoy them without breaking their keto diet.

Lemons add a citrus flavor to meats, poultry, fish, and drinks. They are also acceptable on the keto diet, with an average-sized lemon containing about 6 g carbs and 1.8 g of fiber, accounting for around 4.2 g of net carbs.

Lemons are also high in vitamin C.

Strawberries are relatively low in carbs and can provide necessary vitamins, such as vitamins C and A. In a 2/3 cup serving of 100 g, strawberries contain 7.6 g of carbs and 1.8 g of fiber, which comprise 5.8 g of net carbs.

Blackberries provide about 14.4 g of carbs and 7.95 g of fiber in a 150 g serving, comprising around 6.4 g of net carbs.

Blackberries also contain a variety of vitamins and minerals, including vitamins C, K, and A.

Raspberries contain about 14.7 g of carbs and 8 g of fiber in a 123 g serving, accounting for 6.7 g of net carbs.

They also contain vitamin C and manganese, as well as antioxidants, making them a healthful addition to a keto diet.

A whole plum of 75 g contains 8.5 g of carbs and about 1 g of fiber, providing net carbs of 7.5 g.

They also contain several key nutrients, including phosphorus and potassium.

A person on a keto diet may only want to eat kiwifruit on rare occasions. A kiwifruit of 75 g contains about 10.5 g of carbs and 2.25 g of fiber, bringing its net carbs to around 8.25 g.

Because kiwifruit is higher in net carbs than other fruits on this list, a person eating it may wish to monitor their carb intake throughout the day when trying to maintain ketosis.

Like kiwifruits, blueberries are higher than many options on this list when it comes to total carb count. In a 1/2-cup serving, a person will consume about 10.9 g of carbs and 1.8 g of fiber, taking in 9.1 g of net carbs.

Not all fruits are suitable for people following a keto diet.

A person should restrict or eliminate the following fruits from their diet when limiting their carb intake.

Though the fruits in this table may not be suitable for a keto diet, they are healthful and nutritious.

A person can still benefit from including these fruits in many other diets that are less restrictive in carbs.

People following a keto diet can still enjoy some fruit in moderation. Fruits offer essential nutrients, such as vitamins and minerals, which are an important part of a persons diet.

Avoid eating large quantities of any fruit to achieve or maintain ketosis.

Those interested in the keto diet should talk with their doctor or nutritionist before starting this program, particularly if they have any chronic health conditions.

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Keto-friendly fruits: 10 low-carb options and their benefits - Medical News Today

The past year has brought major changes for both the foodservice and food retail industries. Looking ahead to 2021, many of the food trends predicted by chefs, retail executives and other experts reflect the changing way consumers eat both at and away from home.

The pandemic sparked a resurgence of home cooking that will continue into the new year, making ingredients, appliances and sources of inspiration for home cooks one of next years top trends. Many consumers will make a gradual return to restaurants over the next year, but dining out will look different as eateries struggle to rebound from the havoc of the pandemic while creating dining experiences that are both alluring and safe. As for what will be on our plates, experts predict the plant-based movement will continue to influence the way we eat, especially as more people choose foods with wellness in mind. Also on the menu for the year ahead: a greater emphasis on Black-owned restaurants and food businesses, and increased exposure for Black chefs.

Heres a closer look at what experts predict will be on our plates and in our grocery carts in 2021:

Meals prepared and eaten at home will continue to be the norm for many people well into 2021, but for consumers who have been making every meal at home since March, cooking fatigue has taken its toll. Time-saving pantry staples and products that help home cooks shake up their routines are expected to be a major trend in the coming year, according to predictions from Instacart and Whole Foods Market. Instacart data show that shoppers have been turning to global condiments such as chili crisp and piri piri sauce to spice up meals, while Whole Foods predicts they will turn to pantry staples with a twist such as hearts of palm pasta, applewood-smoked salt and meaty vegan soup.

Pantry staples also featured in the trend forecast by Andrea Graves of Oklahoma State Universitys Robert M. Kerr Food and Agricultural Products Center, who predicted the air fryer will be the hot kitchen appliance of 2021 as consumers look for a way to create healthy and delicious meals at home.

Pinterest predicts flavorful recipes and chef-inspired plating and presentation will be among the top trends for home cooks, The Kitchn reported. Consumers who are looking to create restaurant-quality dishes at home will have some help from increasing direct-to-consumer sales by farmers and other suppliers who expanded their sales channels during the pandemic, according to FSR Magazine. More restaurants will also get into the grocery game, according to Baum + Whiteman consultants, who predict eateries will offer branded products such as proprietary spice mixes and packaged pasta sauces for consumers looking to mimic their favorite restaurant meals at home.

The return to restaurants will likely be gradual once dine-in restrictions are lifted, and many people will be on the lookout for eateries that prioritize safety and offer specialized experiences.

When we do dine in, it will be memorable, JoJo Ruiz, executive chef at Serea Coastal Cuisine and Lionfish in San Diego told Food & Wine. Ruiz predicted there will be more exclusive types of dining experiences in the dining room -- think tasting menus, private dining experiences that go above and beyond with ingredients and access. People will go out for a truly memorable dining experience where they feel safe and can expect an experience unlike anything theyve had before.

Kimpton Hotels & Restaurants proclaimed that distanced, intimate and private dining is here to stay in its 2021 Culinary & Cocktail Trend Forecast, which also included creative outdoor spaces and ambiance-boosters like lighting and sound in its predictions for the coming year. For diners who arent ready to dine in at a restaurant but still want an extravagant meal, experiences curated to be delivered at home or in small settings or even via Zoom, will bring the experience to them, according to FSR.

The pandemic has made health a top priority for many people this year, and the habit of making food choices through the lens of well-being will continue into the new year. Kroger, Whole Foods and Baum + Whiteman included the wellness trend in their forecasts. In its report, the food and beverage consultancy proclaimed immunity is the new sustainability.

Turmeric, zinc, ginger, green tea, CBD, mushroom extracts, chia seeds and fermented products are among the immunity-boosting foods that consumers are expected to pile on their plates in 2021.

Prioritizing health can go hand-in hand with sustainability, and Graves from Oklahoma States Food and Agricultural Products Center predicts we will see a continued emphasis on foods that not only boost a body nutritionally, but also are deemed better for the environment. From green and organic to superfoods, consumers are going to spend the upcoming year on the hunt for products that nourish both the body and mind.

Sales of plant-based products will continue to rise in 2021, fueled in large part by consumers who eat meat but are looking to reduce their animal product consumption for health or environmental reasons. We can expect hundreds of new plant-based and even cell-based meals on supermarket shelves in 2021, according to Baum + Whiteman. Plant-based and lab-grown meat alternatives also made Datassentials list of the top 10 trends for 2021.

Health and sustainability are drivers for plant-based eating, but the category is increasingly leaning on taste as a selling point. FSR named over-the-top vegan comfort food among its menu trend predictions, writing that [vegan] has jumped out of the animal cruelty space, into sustainability, and now just into the category of delicious.

This year brought an outpouring of support for the Black Lives Matter movement and calls for racial equity across institutions and industries -- including food and beverage. Interest in food brands run or owned by Black people and other people of color surged, and 14% of Americans said they researched such brands this year, according to Instacart.

In the restaurant world, Black chefs are gaining access to capital, new media exposure, and more chances to open their own restaurants, according to Baum + Whiteman, which predicts we will see a bumper crop of Black chefs cookbooks, renewed focus on ingredients of Southern cookery, and an exploration of the cuisines of West Africa in the year to come.

I think the current state of the industry leaves the door wide open for more diverse voices and cultures from within the African Diaspora to thrive, chef Cybille St.Aude-Tate of Earthseed Provisions and Honeysuckle Projects in Philadelphia told Food & Wine.

Restaurants can help amplify these voices by purchasing and promoting products from Black-owned companies, according to FSR, which suggested several Black-owned beverage brands including McBride Sisters Wine and Brooklyn Tea.

Cultivating true understanding and appreciation for Black foodways and the food of all cultures requires approaching these cuisines from a standpoint of authenticity, rather than appropriation.

At a time when authenticity both matters more than ever before and is also often called into question, the chefs background and history will also play a larger role, Datassentials Mike Kostyo wrote.

The coming year will hopefully bring more opportunities for chefs and other food professionals from diverse backgrounds to tell their stories in their own voices and showcase their heritage with dishes cooked in a way that is authentic to them.

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2021 will bring continuing focus on wellness, flexitarian diets, and ways to make dining out safe and memorable - SmartBrief

Sleep, Exercise, and Diet Are the Wellness Trifectabut This One Is Most Important for Men

Mental well-being is influenced by several lifestyle factors, but they're not all created equal.

We know that a complex combination of behaviors and lifestyle factors influence our mental health and overall well-being, and that physical and mental health are inherently connected. So just as healthy habits around sleep, diet, and exercisedubbed the big three healthy lifestyle factorsare all vital to staying in top form physically, they also correlate significantly with mental health. Research has found that eating well, getting regular exercise, and making sure to clock enough high-quality sleep each night can help boost psychological well-being and reduce the risk of conditions like depression and anxiety. And conversely, deficiencies in any or all of these behaviors can negatively impact mood and outlook.

RELATED: The Best Foods for Anxiety and Relaxation, According to an RD

Everyone should aim to eat, move, and snooze for the betterment of their body and mind (for the most part, anywayan occasional slice of cake is arguably also extremely important for mental health). But of these three factors, sleep appears to be the strongest predictor of mental well-being, according to research published in Frontiers in Psychologyand, more specifically, sleep quality, followed closely by sleep quantity. This suggests that, while you should, of course, prioritize all three for optimal health and longevity, taking extra care to work on your sleep habits could be the most beneficial strategy or keeping your spirits high and minimizing stress, worry, and mood dips.

For this cross-sectional analysis of sleep, diet, and physical activitys individual and collective relationship to mental well-being in young adults, researchers from the department of psychology at the University of Otago, in Dunedin, New Zealand, surveyed more than 1,100 young men and women from New Zealand and the U.S. Participants were given an online survey measuring their sleep, exercise, and nutritional habits; as well as the outcome measures of depressive symptoms, measured by the Center for Epidemiological Depression Scale (CES-D), and well-being (measured by the Flourishing Scale).

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RELATED: 8 Common Sleep Mistakes That Are Costing You Z's, According to a Sleep Consultant

Controlling for covariatesvarying characteristics like demographics, ethnicity, body mass index, and health conditions among survey-takersthe results revealed that sleep quality, or how well they sleep, followed closely by sleep quantity, or how much they sleep, were the largest indicators both of participants depression levels and their overall well-being, or flourishing. (Inadequate, shallow, and/or interrupted sleep, for instance, has been associated with increased risk of mood disorders, addiction, and emotion regulation in adolescents.) According to the published paper, Individuals who slept inside the range of 8 to 12 hours per night (not more or less) and who had better sleep quality reported fewer depressive symptoms.

Falling just behind sleep is physical activity, the second highest predictor of depressive symptoms. Exercise releases endorphins that help raise your spirits and boost energy, and regular physical activity has been shown to help treat depression and anxiety. On the other hand, lack of activity is associated with poorer mental health in young adults. Diet, though crucial, appeared to be the weakest indicator of depressive symptoms and low well-being out of the three. Only one dietary factorraw fruit and vegetable consumptionpredicted greater well-being, but not depressive symptoms when controlling for covariates, the authors noted.

Its important to note that since these measurements were self-reported via survey and only observed, not changed or tested in any way, all results are purely correlational rather than causal. But the patterns revealed in the analysis offer intriguing insight into the potential hierarchy of modifiable lifestyle behaviors. Going forward, these findings may help guide future research and treatment for mood disorders to focus on maximizing sleep quality to improve mental health, particularly in adolescents.

As for how this affects you? Take this as yet another reminder not to skimp on valuable sleep, keep up that steady fitness routine, and eat as many fresh, unprocessed foods as you can.

RELATED: Experts Say This Pandemic Is Changing the Mental Health Stigma

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Sleep, Exercise, and Diet Are the Wellness Trifectabut This One Is Most Important for Mental Health, Study Finds - Yahoo Lifestyle