Search Weight Loss Topics:

Page 149«..1020..148149150151..160170..»

Home » Diets that Work » Page 149

Ten years ago if you were driving somewhere youd have to either memorize directions or print out a paper map. Cut to now, and its almost unheard of to drive anywhere new without a GPS guiding you, turn by turn.

Thats exactly what Victor Chapela, CEO of personalized nutrition company Suggestic, thinks will happen to our diets. He believes that in five years, AI-driven technology will drive our food decisions just like a GPS drives our directions now. The result? Very high personalization, and comprehensive food discoverability.

If you want to know more about how we actually get to this future, youll want to come see Chapela speak at Customize, our food personalization event, on February 27th in NYC. (Use code SPOON15 to snag 15% off your tickets!)

But first, check out this Q&A below to learn a bit more about Suggestic and why Chapela envisions a future where you can get personalized recommendations in your kitchen, grocery stores, and even on restaurants menus.

Tell us a little bit about Suggestic and how it capitalizes on personalization.Suggestic is a personalized nutrition platform, powered by artificial intelligence (AI) that uses advanced technology to create and deliver customized eating plans that are individually tailored to each person. Suggestic helps users plus healthcare professionals and businesses to not only select a dietary plan that is right for their health goals but it then proactively suggests what to eat, even at restaurants, through Suggestics patented Augmented Reality (AR) technology.

Suggestics programs make it easy for its users, clients, and members to stick to their tailored dietary program and see results. Suggestics science-based approach to nutrition is designed to help all users find success in their programs.

What are some of the biggest challenges in bringing personalized diets and nutrition to consumers?The biggest challenge is that people have diverse body chemistries that react differently to foods so something that would usually be deemed as healthy may not always be from one person to the next. Also, people have trouble staying with an eating plan so we need to accurately determine how best to customize plans that consumers will follow. With AI, we can create personalized nutrition plans that best fit a person so that they can stick with their plan and ultimately be successful in their quest for a healthier and happier life. We have so much knowledge of food and we can take it to another level with the use of AI it takes something very complex and makes it very simple and actionable.

We can work with each individual person to filter out foods specific to their diet, whether because of allergies, health concerns or personal preferences, so that people can easily see the options right for them. This type of tailored plan not only makes it easier for people to follow, but it also allows people to actually eat the foods they like as AI learns with a person, leading to greater success in sticking with a plan.

Why do you think that there has been a rise in interest around personalized nutrition over the past few years?There is no one-size-fits-all diet that works equally well for everyone. Even though browsing social media you would think otherwise, based on all the magic bullet dieting programs now promoted. People are frustrated. They are only now discovering that they need to find out the nutrition needs of their unique biologies.

What do you think personalized food or drink will look like 5 years down the road?Today we are seeing signs of several huge industries colliding. Technology is connecting the healthcare and wellness industries to food and nutrition options.

In the next five years, we will see an ecosystem emerge that will allow for two different things to happen simultaneously: very high personalization and comprehensive food discoverability.

First, we will be able to seamlessly stack all types of personalization, goals, preferences, and requirements. This will allow my food options to consider everything I care about and everything my body needs. It will connect all the information about myself, from my blood chemistry, genes and microbiome to my activity, sleep and food intake.

Second, we will be able to filter and sort out all the food options around us with this personalized profile. We will have all the restaurants, grocery products, recipes, and food delivery automatically being selected to match what we like best out of what is best for us.

In five years we will use technology to find food in the same way we use our GPS today to drive back home. It is not that we do not know the way home. It is that we will outsource the decision making process to an AI we trust and get step by step suggestions of which foods we can select. We will be living in a one-click send food world.

Related

Read the rest here:
In 5 Years We'll Each Have a GPS to Guide All Our Food Choices, says Suggestic CEO - The Spoon

The 5:2 diet became popular in late 2012 following a documentary by BBC journalist Michael Mosley.

It advocates cutting weekly total kilojoule intake by using intermittent fasting for two non-consecutive days and then eating a usual diet the other five days.

On the fasting days, women limit their total intake to 2,100 kilojoules and men to 2,500 kilojoules, which is about 25 per cent of the recommended intake for normal-weight adults.

On the non-fasting days, you can eat whatever you want, although Mosley's book recommends making healthy choices.

Advocates of intermittent fasting say it helps in weight loss, and some claim it may reduce the risk of cognitive decline, such as Alzheimer's disease, while also promoting longevity.

They also claim it could be protective against diseases such as diabetes.

Breakfast: Two poached eggs with baby spinach or 40g raw oats (cook into a porridge if desired) served with berries.

Dinner: Waldorf salad (apple, celery, endive leaves, walnuts, yoghurt, and mustard) or a few strips of chicken stir-fried with ginger, garlic, coriander and lots of vegetables.

The jury is still out on the benefits of intermittent fasting.

Studies that initially reported superior results for weight loss were short-term and had low numbers of subjects.

Here's how to identify whether you're actually hungry, and what healthy snacks to opt for.

Recent research compared larger numbers of people on intermittent fasting with others simply reducing kilojoules.

Over 12 months, there were no significant differences in weight loss for either group.

Nor did the researchers find any difference between the groups in blood pressure, heart rate, or in the levels of glucose, insulin, and triglycerides.

However, LDL or 'bad' cholesterol levels did increase significantly in those on the intermittent fasting diet.

Many of the other claimed health benefits have only been shown in rodents.

Claims of reduced risk of cognitive decline and Alzheimer's disease have not been shown in any studies on humans.

Get our newsletter for the best of ABC Life each week

If you don't overeat on non-fasting days, your overall kilojoule intake should decrease, so it is likely to be less harmful than many fad diets.

It's also possible that reducing your food intake twice a week could be a new and useful experience, especially if you are in the habit of eating so often that you never experience an empty stomach.

The modified fasting with some food permitted and the inclusion of plenty of vegetables may help avoid some common side-effects to total fasting.

These include irritability, lack of energy, inability to concentrate, dehydration, tiredness, dizziness, and constipation.

Such effects can interfere with work and leisure for most people.

Dinner often seems the most challenging meal. But it doesn't have to be.

The 5:2 diet is unsuitable for many people, including pregnant women, many people with diabetes, those taking certain medications, children and teens.

Given some versions of intermittent fasting fail to promote healthy food choices, there is a possibility you may gorge on your non-fasting days with little regard for the quality of the food you choose.

The 5:2 diet may help some people lose weight. If done well, it may be a valid, but not superior, option to following a traditional reduced-kilojoule diet.

This is general information only. For detailed personal advice, you should see a qualified medical practitioner who knows your medical history.

This story, which was originally written by Pamela Wilson and published by ABC Health and Wellbeing, has been reviewed by Dr Rosemary Stanton OAM, nutritionist and visiting fellow, School of Medical Sciences, University of NSW, and was updated in 2019.

Read the original:
What the science says about the 5:2 intermittent fasting diet - ABC Local

Taking in the science and throwing out the marketing buzzwords, we give you the bottom line on how to really be 'healthy' in 2020.

Eating well can be so confusing. There's no shortage of health advice, but how do you cut through the clutter of mixed messages and dietary dogma? We've stripped away the nonsense, found some advisors with proper qualifications and asked them everything you ever wanted to know about healthy eating. This is the guide you need to give yourself the best chance of eating for health.

Dr Emma Beckett is a molecular nutritionist and a lecturer in Food Science and Human Nutrition at the University of Newcastle. She has a PhD in Food Science.

Dr Tim Crowe is a health scientist based in Melbourne and a co-author of Understanding Nutrition, the leading text used in nutrition and dietetics courses in Australia.

Dr Tim: Being vegan is definitely on-trend. All the research says plant-based food is consistently linked with good health, so if you are predominantly plant-based you would be doing yourself a world of good. However, people can survive and thrive on a whole range of foods. The evidence doesn't say that being a vegan is streets ahead of being an omnivore, so long as you are eating a healthy diet to start with. You can be extremely healthy if you choose to include some animal foods in your diet.

Dr Emma: Most people who cut out animal products do it for ethical or environmental reasons, not health reasons. The data doesn't tend to show that a no-meat diet is better than a moderate or low-meat one. Like all lifestyle regimes, you can do a vegan diet well, or you can do it poorly. If you cut meat but replace it with highly processed plant-based foods, it's obviously not the same thing as eating a balanced vegan diet. Vegans do need to be careful with nutrients like B12, which aren't readily available in plant foods: there's a place for supplements and fortified foods in this case.

Short answer: No, but do eat mostly unprocessed plant food.

FACT: Just 1 per cent of Australians identify as vegans, according to the ABC's Australia Talks survey conducted last year.

Dr Emma: When people say "detox", they usually mean a juice or tea "cleanse", which restricts or eliminates solid foods. They might be cutting out toxins such as alcohol but what they are really doing is starving themselves. No diets that say they detox are actually doing anything to detoxify. Your liver and kidneys detoxify you: they break down toxins, metabolise them and excrete them in your urine. You don't need anything dietarily to do that.

Get the latest news and updates emailed straight to your inbox.

Dr Tim: There's no reason to detox, but where a detox diet can work is to kick off healthy eating habits. That can be a good starting place; you're not actually detoxifying, but you may be putting less crap into your body.

Short answer: No, just eat more unprocessed plant food.

Dr Emma: People obsess over carbs, meat or sugar but they happily ignore evidence that alcohol isn't great for you. The data is mixed: some studies say no level of consumption is safe, others say that no alcohol can be worse than some, but it's difficult to separate out the confounders there, like wealth. Rich people drink more but they also have better healthcare. From a purely health perspective, you are better off avoiding alcohol.

Dr Tim: Alcohol is not a health food. If you choose to have it as part of your lifestyle, stick within the health guidelines.

Short answer: It's not great. Don't drink more than 10 standard drinks a week, zero if you're pregnant.

Photo: Edwina Pickles

Dr Tim: There is research on the benefits of a healthy gut microbiome, including helping with mood, depression and blood sugar. The best thing you can do is to feed the bacteria you've already got. Fibre-rich plant foods such as fruits, vegetables and legumes are like fertiliser for your gut bugs. There's probably more benefit in eating these prebiotics than dosing up on probiotics such as yoghurt, kimchi and sauerkraut. Kombucha is an on-trend probiotic but there's no research to say it's good for you. If you do drink it, it needs to be unpasteurised for there to be any chance of benefit.

Dr Emma: Live cultures in fermented foods can be helpful in ensuring a diversity of gut bacteria. But if you're not eating fibre, too, you're just throwing any probiotics down there to die. Good health is also about looking after the good bacteria you've got. That's where fibre comes in what we call prebiotics. Prebiotics are digested by gut bacteria not by us they release byproducts like short-chain fatty acids, which may be healthful as they visit other organs.

Short answer: You don't have to. Fibre is more important than kimchi.

Dr Emma: To demonise all carbs is not really great. There are carbohydrates in vegetables, fruits and whole grains and they are perfectly healthy. Reducing carb intake from refined and processed carbs can be a good thing because those foods are a big source of energy and most of us are getting too much of that. What we need is to eat fewer high-carbohydrate foods, such as chips, cakes and lollies, and more foods that are rich in fibre, such as whole grains, fruits and vegetables.

Fibre is actually a carb it's really good for you in terms of gut health and controlling weight. When people go low-carb they often go low-fibre or high-fat as a consequence, which can have its own consequences, including missing out on micronutrients such as vitamins and minerals.

Dr Tim: I love carbs. We've lived off carbs for thousands of years. The problem is that a lot of the carbs we eat are highly processed white flour and sugar such as cakes and pastries without much fibre, vitamins or minerals. That's our biggest problem, not unrefined powerhouse carbs such as lentils, beans, chickpeas, whole grains and most fruit and veg. That's where you want your carbohydrates coming from, rather than sugar or doughnuts.

Short answer: The right carbs are healthy, not evil.

Photo: iStock

Dr Tim: It's recently popular to hate on grains, but there's evidence that reveals eating whole grains offers benefits with heart disease, diabetes and weight. For example, some studies show that people who eat diets high in fibre may control their weight better, possibly because those foods increase a sense of fullness. On the other hand, highly refined grains are linked with weight gain, possibly because they don't make you feel so full.

In a country of abundance, if you are eating fewer grain foods to control your weight that may be a good thing, but don't throw the baby out with the bathwater. You can have healthy grains that are high in fibre, such as wheat, oats and quinoa, and you can have rubbish grains that are highly processed, such as the flour in cakes. It's about making a smart choice when you choose grains.

Dr Emma: There are people who say grains are the root of all evil but there are grains and then there are grains. If you're making a food choice for health and not every choice is for health, and that's fine you want to be looking for a whole grain because they have fibre and micronutrients such as B vitamins, folate, iron, magnesium and selenium. Anything where you can see the chunk of grain is good: it might be brown rice or wholegrain bread. Processed grain foods such as sugary cereal or biscuits are likely to have less of the things that are good for us and more of the things we are trying to reduce. You still need to check the ingredients though a breakfast cereal may have whole grains and lots of sugar. One good thing doesn't magically cancel out the bad things.

Processed foods have a place they are shelf-stable and affordable. It is privileged to say, "Just eat fresh, whole foods." But the more choices we can make in that direction, the easier it is to have a healthy diet.

Short answer: Whole grains are good.

FACT: Simple carbohydrates sugars, refined flours spike blood sugar; complex carbs fruit, veg, whole grains contain fibre, which slows sugar absorption.

Dr Tim: Keto is just another rebadging of a low-carbohydrate diet that has come in and out of fashion over the past 40 years. There's nothing special about it. You can lose weight on it, but it's not superior and not many people can stay on a true ketogenic diet long-term because you're saying goodbye to wonderful foods like bread, pasta and fruit. These diets are incredibly seductive because they are fuelled by anecdotes about people doing really well. As humans, we love stories. We thrive on them. We like them much more than research.

Dr Emma: There are good low-carb diets and bad low-carb diets. The bad ones also restrict fibre. A lot of people who say they're on a keto diet aren't on a true keto diet, which can have 90 per cent of the energy coming from fat it's very restrictive, difficult and unpleasant. You can lose weight on it, like with any restrictive diet, but weight is just one marker of health. You can be overweight and be nourished and healthy. People may lose weight as a consequence of other health outcomes, some of which will not present themselves until years later. You might be trading being thin right now for being ill in old age.

Short answer: Weight loss is possible on keto but it may not be healthy or sustainable long-term.

FACT: Ketosis is a metabolic process that happens when our body doesn't have enough carbohydrates to burn for energy, so instead it burns fats.

Photo: iStock

Dr Tim: It's massively on-trend but it's not a major weight-loss hack. People can lose as much weight on a traditional diet as on fasting. The interest is more in the metabolic benefits that may come from intermittent fasting, such as longevity, but the research is a long way behind supporting those claims. If it works for you then go for it.

I like the way most of the proponents are agnostic about what you should eat. It's all about the amount of time you don't eat, or severely restrict your intake 16 hours, one day, two days out of seven. It doesn't push diet ideology so it's really simple so long as you can deal with being hungry.

Dr Emma: There is no evidence that our digestive tract needs a rest, so don't do it for that reason. But it can be good because it decomplicates things instead of not eating this or that, it's about not eating or eating much less within certain hours. There are some studies that show good effects for certain people but it's not magic and it's not one size fits all. If I don't eat in the morning, I'll be hangry all day; eating is important for my mental health, so it's not a feasible diet for me.

Short answer: Do it if you want but it's not a magical weight-loss hack.

Dr Emma: None of them. Superfoods are a marketing construct not science. A superfood is not more nutritious than a non-sexy fruit or vegetable; they just tend to be more hyped and expensive. If you compare acai to apple, it's not terribly different from a nutritional point of view. They are all good foods but they push the idea that eating healthily is difficult and expensive.

Dr Tim: Superfoods will not die. Every year there are new ones. Most of the superfoods are plant foods and they are good for you but the ones with the most hype tend to be expensive. Anything from the fruit and vegetable section is a superfood if that's what you want to call it. Knock yourself out.

Short answer: Meaningless marketing twaddle. Just eat fruit and vegetables.

Dr Emma: Only the ones your doctor has told you to take. Most of the time you're just buying more expensive urine. Vitamins and minerals are essential, but more is not better.

Dr Tim: For the general population, the only one you'd even consider is a general multivitamin. In an ideal world, we would get all the nutrition we need from food, but not many people eat a true healthy diet so a multivitamin is an insurance policy. If you feel your diet is healthy you shouldn't need it.

Short answer: A healthy diet makes supplements unnecessary. Get your nutrients from fruits, vegetables, legumes and whole grains, and cross pills off your shopping list.

Photo: Getty Images

Dr Emma: Silver bullets and absolutes are a much easier message to sell than telling people to eat in balance and enjoy treats in moderation for the best chance of staying healthy.

Dr Tim: Absolutely, it's OK to eat sugar. If you have 80 per cent of your diet right mostly minimally processed plant foods adding a bit of sugar to your diet is not going to be an issue, though ideally have less than 25 grams a day.

Dr Emma: You can have some sugar. Sugar that's bound up in the cells of food (what we call the food matrix) is good. That's why fruit can have sugar but still be healthy. We want to limit the free sugars: those that have been added to food or released from the original cell structure of the food through juicing or blitzing. When that happens, the way the sugar hits your digestive tract is very different. Many sugar-free recipes use agave syrup or rice malt syrup instead of refined white or brown sugar; they may have slightly more nutrients but they are not really more healthy.

Short answer: Do it, but not too much.

FACT: One cup of fruit juice has the equivalent of about six teaspoons of sugar. A piece of fruit is a better choice as it contains fibre, and has less risk of tooth decay.

Dr Emma: It's not one thing that is the dealbreaker. It's all about balance and moderation. That is a really unsexy message and it's difficult to sell.

Most of us aren't eating enough fruit or vegetables and we're getting too much energy in our diets. Focus on balance, moderation and variety. Don't get your head turned by so called "easy fixes". Don't focus on your weight. Don't buy into the shame and the bad relationship with food and the wars between all the different tribes about keto or paleo or low-carb.

For me, it's all about bringing back common sense. Nourish and be kind to your body, and remember that not every food decision is about health. Food is about fun sometimes; I am pro cake. There's not good food and bad food. It's the sum of our entire diet that matters, and that's long-term, not just in one day or week or month.

Dr Tim: If most of the foods you're eating are plant-based, with lots of fruit, vegetables, legumes and grains, then anything you eat outside of that is really your own taste. If you choose to include some animal foods, that's perfectly OK, but a well-planned vegan diet can definitely meet your nutritional needs. If you have the core basics right that's 80 per cent of the battle. Plants for the win.

Short answer: Eat mostly fruit, vegetables, whole grains and legumes. The rest doesn't matter too much yes, sometimes you can have your cake and eat it, too.

This story is featured in the healthy issue of Good Food Magazine, available with The Age and The Sydney Morning Herald on Friday, February 7.

Visit link:
Everything you need to know about eating right - Good Food

Experts say these are the most effective ways to lose weight after 50

There's no reason you can't look as fit and fabulous at 50 as you did at 40.

But there is one hitch: Even stars with personal trainers and nutrition coaches have to work a little harder to lose the pounds once they hit this milestone age.

One of the main reasons you'll have to put in extra effort: Your body composition changes as you age. You lose muscle mass at an average rate of 3-5% for every 10 years after age 35, and this can impact the way you burn fat. Your body goes into its aging stage as it leaves the growing one, says Dr. Luiza Petre, a New York City-based weight loss and management specialist, and assistant clinical professor of cardiology at the Mount Sinai School of Medicine. When this happens, your body doesnt need as much energy as it used to, she explains.

What's more, all those years of playing sports, running after your kids and walking up and down stairs take their toll. You may notice that your joints are a little stiffer and your muscles are a little sorer than they were a few decades ago. Then, there's the issue of your ever-evolving metabolism.

According to the American Council on Exercise, your resting metabolic rate, a.k.a. your body's ability to burn calories while sitting on the sofa doing nothing, decreases by about 1-2% per decade due to muscle mass loss and increased fat mass. Our diets usually don't change enough to account for this metabolic adjustment, meaning weight can creep up slowly but surely with every birthday.

"There are a number of roadblocks people in their 50s will face when trying to lose weight," says Brian Durbin, a NSCA-certified strength and conditioning specialist and personal trainer. "But once you know what they areand how to work around themit's easy to be successful at dropping pounds."

One of the best things you can do at any age is shake up your routine and try something new. Follow these tips to help you drop the pounds, and keep them off for good, courtesy of some of the worlds best weight-loss experts, dietitians and personal trainers

First stop after you celebrate the big 5-0your doctor's office. Your doctor can assess your current state of health, address any health problems that may be affecting your weight (like pre-diabetes or sleep apnea) and help you come up a plan for diet and exercise, says Dr. Petre. Your doctor may even be able to recommend a physical therapist or personal trainer for you.

Have your doctor check your hormone levels. As we age, progesterone, testosterone and other hormones decline, which sets the body up for storing fat instead of losing weight, says Dr. Jennifer Burns, a naturopathic physician in Phoenix. "Simply getting your thyroid, adrenal glands and other hormone levels checkedand then taking the appropriate steps to bring them back into balancecan go a long way toward helping people in their 50s lose weight," says Burns.

Dr. Tami Meraglia, author of The Hormone Secret: Discover Effortless Weight Loss and Renewed Energy in Just 30 Days, agrees, adding that she believes the hormone to focus on is testosteroneespecially for women over 50 who are trying to get fit. "There is ample discussion in the medical community about the effects of estrogen loss, but few people are aware of the importance of sufficient testosterone levels, which can help a woman slim down," says Dr. Meraglia. In fact, research shows that balanced testosterone levels reduce blood glucose levels, which may help promote weight loss and shrink stubborn belly fat.

Declaring that youre going to lose 20 pounds before your beach vacation next month is unrealistic, not to mention unhealthy. Be honest with yourself. How do you feel? How healthy are you? Making life changes takes courage and mental fortitude, says Dr. Petre. Break up big goals into smaller, more achievable ones. Focusing on how you're feeling and the positive changes you're making to your lifestyle, instead of the number on the scale, will help you stay motivated to reach your goals. Triumphs make your courage grow, she adds. Small achievements amount to large goals achieved.

There are dozens of different eating plans buzzing around the internet, each claiming to help you shed the pounds without feeling deprived (some of best diets for weight loss in 2020 are the Mediterranean Diet, the DASH Diet and WW Freestyle). If you're not sure which one works best for your lifestyle, talk to a dietitian, who can break down the pros and cons and help you choose one that fits your nutritional needs and goals. An RD will also give you ideas on how to resolve road blocks that may get in the way of your goals, like emotional/stress eating, food sensitivities, nutritional deficiencies and meal-prep fatigue.

At 50, you've been around the block enough times to know that fad diets don't work. No crazy fasts, cleanses, cutting out fats or complex carbohydrates or proteins, says Jillian Michaels, health and wellness expert and author of The 6 Keys: Unlock Your Genetic Potential for Ageless Strength, Health and Beauty. Instead, consider following a medically supervised, clinically proven plan. Dr. Petre explains that these types of programs have a weight-loss success rate of more than 75%, especially if they involve personal support and weekly check-ins.

Even if you've never picked up a dumbbell in your life, now is the perfect time to learn to love the weight room (but seriously, if you're a newbie, work with a trainer first so you don't hurt yourself!). Because the secret to losing weight over 50 is this: Build more muscle mass to increase your metabolism (you've got about 20% less now than you did when you were 20). "The good news is you can turn all of this around with a well-structured weight-training routine," Durbin says. "That can help you regain the ability to lose weight like you were able to 20 years ago," he says. Aim to lift weights at least twice a week, whether you use free weights or machines or do bodyweight exercises. It doesn't hurt to lift every dayjust make sure to work different muscle groups or train differently each day.

Janna Lowell, a Los Angelesbased personal trainer, says she gets the best results among her 50-somethings when she has them do some cross training in the pool. Tired joints can keep you from getting a great workout, she says, and aches and pains can turn some people off exercise completely. "Water exercise is easy on the joints and can boost range of motion as well," says Lowell. "Even better, caloric expenditure is about 30% greater in the water than on land due to the resistance water creates." No pool? No problem. Walking is another great, low-impact cardiovascular exercise, as are cycling, kayaking, yoga and dancing.

If you're going to put in the effort to block out the time, don't let your exhaustion or aching joints hold you back from going all out! Alex Allred, a former national and professional athlete turned personal trainer, says this is one of her biggest pet peeves among 50-year-olds. "Far too many people think that just because they showed up, they're working out," says Allred. "But really, you need to be focused on what you're doing and pushing yourself hard enough to break a sweat or at least complete the full range of motion of a certain exercise." Not sure if you're doing a move properly? Ask! "I wish more people would flag down a trainer and ask, 'Am I doing this correctly?'" says Allred. It can make the difference between making the most of your exercise time to lose weight and wasting your time or injuring yourself.

If an aching back, wonky knee or creaky hip has kept you from working out on a regular basis, make an appointment with a physical therapist, suggests Samira Shuruk, an ACE-certified personal trainer. "After 50, many people have sustained injuries and don't know what their activity options are," she says. "Getting advice from a professional can truly help." Physical therapy can also help you rehabilitate an old injury or ease joint and muscle pain, setting you up for pain-free workouts.

Just like pop music isn't the same as it was when you were in your 30s, your metabolism has changed, too, which means you're burning about 250 fewer calories each day. So if you continue to eat like you did in the early 2000sand don't increase your exerciseyou'll inevitably gain weight, says Dr. Katie Ferraro, a registered dietitian and assistant clinical professor of nutrition at the University of CaliforniaSan Francisco School of Nursing. Eliminating the junk food in your diet and replacing it with loads of fruits, vegetables, whole grains and lean proteins can make cutting calories painless, she says.

Its not just what you eat, but how you eat that matters in your 50s, claims Dr. Anthony Dissen, a registered dietitian nutritionist and Vice President of Nutrition at WellStart Health. He suggests focusing on fullness, not portion control, when you are planning your meals. If our stomachs arent full, we dont feel full, and well stay hungry, he points out. When it comes to healthy weight loss and management, we want to strike that important balance between eating until we feel full and satisfied while still decreasing our overall calorie intake.

Between paying college tuition for your kids, juggling more and more responsibilities at work and dealing with aging parents, your 50s can be a prime-time for stress, says Durbin. The result? Emotional eating and a schedule that seems too jam-packed for regular exercise sessions. The solution: Schedule your workouts like they're doctor's appointments, he says. Sticking to a consistent routine can not only help ease stress, it can also help you stay on track with your diet. After all, who wants to ruin the benefits of a tough sweat session by eating a donut?

One great thing about being 50you are completely over the social pressure to stay out late. Doing your best to get seven to eight hours of snooze time every night is key to helping you lose weight, says Michaels. Dr. Petre adds that the two hormones that regulate appetiteleptin and ghrelingo into overdrive without regular shut-eye. This can trigger excessive hunger and lead to poor food choices and weight gain at any age, she says. Find a list of proven of sleep strategies right here.

Its important to practice mindfulness, especially when youre eating. The more we try to multi-task while we eat, the more likely we are to overeat and not feel as satisfied by the meal or snack weve just eaten, Dr. Dissen explains. By simply taking a breath and treating our mealtime as special, it allows us to really taste our food and notice its flavors, textures and tastes. Mindfulness can aid in stress relief, too. Michaels suggests practicing five to 10 minutes of meditation a day.

Whether it's treating yourself to manicure or taking a mental health day from work, taking care of yourself shouldn't be looked at as a luxury. The smallest gestures can make a big difference in reducing stress, which can make a big impact on your weight loss. Plus, when you show yourself a little more love, you can use that energy to do things that support your goals, like eating healthy, exercising and meditating. Not sure how to start a self-care routine? First ask yourself why you need more time to take care of yourself. Are you working too many late hours at the office? Do you feel burned out and wish you could be calmer? Once you figure out why you need to make some more time for yourself, it can help you decide what will be a good activity or routine for you.

Go here to see the original:
Experts say these are the most effective ways to lose weight after 50 - Thehour.com

On the surface, a plant-based diet sounds simple. And although its been trending lately, the idea of eating mostly plants has been in the zeitgeist since Michael Pollan spelled it out in The Omnivores Dilemma in 2006.

That said, anyone who has been given a plant-based diet prescription from their doctor, or tried to move away from the standard American diet and toward a more plant-based one, knows that doing so isnt quite as simple as it sounds.

A strict plant-based diet means eating no animal products (aka veganism), but not everything is black and white.

Obviously, a plant-based diet centers on plants: fruits, veggies, whole grains, nuts, seeds, beans and legumes. Strictly speaking, it excludes all animal products, including not only meat but eggs and dairy. Some people follow a more flexible plant-based diet that includes a little bit of meat and/or dairy, which isnt technically a plant-based diet. But since both strict plant-based diets and more flexible ones are valid choices with proven health benefits, well talk about both of them here.

Some people say plant-based and mean vegan while others dont, said Marisa Moore, a registered dietitian based in Atlanta. I use the term to mean mostly plants, not vegan.

Then, theres the question of what kind of plant-based food should be included in the diet. Another group takes plant-based to mean 100% whole foods plant-based, meaning even processed foods that are made entirely of plants are excluded, said Taylor Wolfram, a registered dietitian based in Chicago. She also pointed out that there is no standard definition of processed food, which further muddies the idea of what a whole foods plant-based diet really is.

bauhaus1000 via Getty Images

The bottom line is: One persons plant-based diet might exclude animal products and processed foods, while another persons might make a little bit of room for these things. What all plant-based diets have in common is that they emphasize eating mostly minimally processed plant foods.

Theres evidence that eating a more whole foods plant-based diet can improve health, even if you dont cut out animal products completely.

Good news for anyone who cant fathom giving up cheese or steak forever: You dont need to eat 100% plant-based to see health benefits. Shivam Joshi is an internal medicine physician at the New York University School of Medicine who eats an entirely plant-based diet, but he doesnt necessarily recommend that to his patients.

Many of them are immediately turned off by the idea of going completely vegetarian or vegan. I dont tell people to go vegetarian or vegan, Joshi said. Instead, he tells them to eat plant-based meals most of the time, without worrying about cutting out meat and dairy altogether.

You can get most of the benefits of a full-on plant-based diet by eating this way. No one has really shown that full-on vegan is better, he said.

Moore also pointed out that eating a mostly plant-based diet leaves room for flexibility, which can remove a lot of stress around eating. Im a big fan of flexibility when it comes to food no need to try to be perfect.

Moore suggested a limited amount of flexibility, though: If youre newly transitioning to a plant-based diet, you might start by adding just one or two plant-based meals per week and gradually work your way down. Or, you could make a goal to only eat meat X times per week, depending on what feels realistic for you.

Joshi emphasized a diet rich in unprocessed, high-fiber plant foods. In the short run, he said, these foods deliver high levels of vitamins and minerals, and can help lower cholesterol and blood sugar levels. In the long run, these effects can improve a persons health outcomes.

Epidemiological data shows that the more plant foods someone eats, the lower their risk for certain chronic diseases, including cardiovascular disease, Type 2 diabetes and some cancers, Wolfram said.

OK, but what does shifting to a plant-based diet actually look like?

Whenever someone is considering a plant-based diet, I generally suggest starting off slow, said Ryan Maciel, a registered dietitian with Precision Nutrition. Start with one of your favorite dishes lets say a chicken stir-fry. Replace the chicken with beans, lentils or tofu as your plant-based protein source. In other words, take some time to get comfortable with cooking and eating a few simple plant-based meals before you start overhauling your entire diet.

Nastasic via Getty Images

You can also focus on upping your fruit and vegetable intake before making any other major changes. Joshi pointed out that only 1 in 10 Americans eats the recommended five servings per day, and that making this a priority will have a huge impact youll get more vitamins, minerals and fiber, and likely eat less saturated fat (which the U.S. Department of Agriculture recommends limiting to 10% of your total calories in order to lower your risk of heart disease). And, youll get the most out of those five-a-day if you eat a variety, including leafy greens every day, because youll also get a variety of nutrients.

When and if you do start eating primarily plant-based foods, be sure to prioritize protein and other key nutrients that are less abundant in plant foods.

Wolfram emphasized the importance of prioritizing protein-rich plant foods.

Legumes are a key food group for plant-based eaters to meet protein and amino acid recommendation, she said. Protein recommendations vary from person to person, but the National Academy of Medicine recommends that adults get 0.8 grams of protein per kilogram of body weight each day, about 50 grams per day for a 140-pound person.

Legumes include beans, lentils, peas, peanuts and soy foods such as tofu and tempeh. Plant-based eaters should strive for a minimum of 3 to 4 servings of these foods every day (1/2 cup beans, lentils, peas and soy foods; 1/4 cup peanuts; 2 tablespoons peanut butter).

Maciel emphasized the importance of getting adequate micronutrients. Here are some ways to do that:

Dark leafy greens, beans and fortified grains are a good source of iron, and eating them alongside foods rich in vitamin C (like citrus and bell peppers) can help with iron absorption.

Omega 3-fatty acids are essential fats that can improve your health by reducing your risk of heart disease, Maciel said. Omnivores can get these from fatty fish, but walnuts, flaxseeds and chia seeds are all good plant-based sources.

Dairy is off-limits, but its a major source of calcium. There are plenty of other options for you to choose to meet your needs, Maciel said. Fortified plant-based milks, tofu, broccoli, leafy greens, beans, nuts and seeds are all good sources.

It can be challenging to get enough vitamin D from whole food sources, especially for vegetarians, Maciel said. Although things like plant-based milk, orange juice and cereals are often fortified, people who dont get much sun exposure might be lacking in vitamin D talk to your doctor about possible supplementation.

Iodine is needed to make thyroid hormones, Maciel said. Since iodine is naturally found in foods such as fish and dairy, plant-based eaters excluding these foods may be at risk. Seaweed and fortified grains are good sources, or you could switch to using iodized salt (many salts at the grocery store are iodized).

Vitamin B12 is only found in animal products and fortified foods, Maciel said. Therefore, vegans need to take a B12 supplement or consume foods fortified with vitamin B12. Plant-based options include fortified plant-based milks, fortified cereals and fortified nutritional yeast.

On a plant-based diet, your staples will look a little bit different.

Especially if this is a new way of eating, know that it may take some time to figure it all out, Moore said. Youll need to plan a little more to make sure youre getting the nutrition you need and not going hungry because youre not sure what you can eat. Cooking big batches of veggies and grains at the start of each week can make things easier, as can keeping plenty of canned or dried beans, nuts and seeds on hand.

Although processed foods shouldnt make up the bulk of your plant-based diet, store-bought frozen veggie burgers and other plant-based meat alternatives are a smart way to round out your meals when youre pressed for time and/or staring down an empty fridge. Likewise, fortified cereals and breads are good sources of many of the nutrients that Maciel mentioned above, so look for whole-grain versions and make them a staple in your kitchen.

One final thing to keep in mind: A plant-based diet isnt realistic for everyone, and thats OK.

What many plant-based diet advocates forget is that not everyone has access to unprocessed plant-based foods, and that even those who do might not realistically be able to eat them regularly. Roughly 11% of the U.S. population is food-insecure, meaning they dont consistently have access to fresh and healthy foods. For anyone in this position, a plant-based diet will be nearly impossible. And even individuals who can access whole foods might not have time to prepare them regularly cooking whole foods from scratch takes longer than picking up ready-made food or cooking convenience foods. This is important to keep in mind when deciding whether a plant-based diet is realistic for you its also a reason not to extol the virtues of such a diet to everyone you meet, as it might instill shame in someone who just cant eat that way.

Plant-based diets can be appealing to those with eating disorders and disordered eating because certain foods are restricted and, therefore, the diet can reduce calories, Maciel said. For these individuals, a plant-based diet or any diet that restricts certain foods probably isnt the best idea. Instead, he recommended that those individuals shift away from food rules, with the help of a registered dietitian or therapist, if possible.

And of course, remember that how you eat is ultimately up to you. If someone has no interest in eating plant-based, then it isnt something they should force, Wolfram said. Eating one way or another doesnt make you morally superior to anyone, and no one way of eating can guarantee health (or, just as importantly, happiness). Also, remember that the way you choose to eat might evolve over time, and theres no need to put a label on your diet if eating an entirely or mostly plant-based diet seems like a good idea for you right now, for health reasons or other reasons, do it! But if your priorities shift in the future, its OK that your eating habits do, too.

More here:
Everything You Need To Know About Going On A Plant-Based Diet - HuffPost

The start of the spring semester is often defined by academic changes and added responsibilities. During this hectic period, it is crucial that students focus on their overall health. By adopting healthy eating habits and incorporating an active lifestyle into their new schedule, students can avoid long-term health complications from diseases and can work towards a healthier semester.

The nature of institutions like the University can cause students to adopt unhealthy lifestyles. According to Melanie Brede, a registered dietician in the Office of Health Promotion, inconsistent meal times and the transition to making personal decisions regarding ones diet primarily contribute to a different health experience for students.

In college, people are often for the first time making their own food decisions in a way that wasnt available for them in the past, Brede said. A lot of times, daily schedules are variable, so mealtimes tend to be less traditional. All of those things create a scenario where people might eat differently than they used to.

Additionally, she mentioned that concepts such as the Freshman 15 are insignificant and are merely derogatory terms published in magazines, as, on average, students only face a four- to seven-pound weight gain or loss during their University experience.

When adopting healthier lifestyle habits, Brede emphasized the need for a weight-neutral approach, as living a healthy lifestyle goes beyond the numbers on the scale. In fact, Brede focuses on working with students to make sustainable changes that will lead to lifelong healthy habits.

Overall, the nutrition philosophy at Student Health focuses on the enjoyment of food, the role of food in aspects of a students relationships, the access and sustainability of food and the construction of a diet that can accommodate any medical conditions.

A health-forward, weight-neutral approach is about supporting the well-being of individuals and communities, independent of weight, Brede said. In short, it is about helping all people of all shapes and sizes to live [healthily].

There are appointments available with Nutrition Services at Student Health to help students learn how to live well. During the programs initial one-hour meetings, students and professionals discuss ones health history and determine personalized nutrition-related goals. During this conversation, students can learn more about nutritional science, budgeting in relation to nutrition-goals and more. A subsequent appointment can help students address ways to overcome obstacles related to ones goals.

The focus on eating habits can be even more challenging as students transition off their first-year meal plans. Brede emphasizes that students should aim for a balanced meal that incorporates proteins, starches, fruits, vegetables and healthy fats. In terms of meal prepping, she encourages workable goals and simple recipes initially. Additionally, she mentioned that students could turn meal prepping and cooking into a social activity with friends.

It can be a lot of fun actually to get together with friends to cook something together, Brede said. That can be a time-saver [and] money saver, and you can overlap it with socializing and getting [connected] with people you dont necessarily get to see all the time.

Brede mentioned that students with restricted diets should take advantage of the vegan and vegetarian stations offered at Runk Dining Hall and Newcomb Dining Hall. Furthermore, she emphasizes that balance is still key for those on a restricted diet.

That balance factor still applies that may mean more plant-based protein, beans, soy or for vegetarians who are including eggs, [those] could be an option.

Some students may follow specific diets such as the ketogenic diet or the paleo diet. However, these eating habits may not be effective, as they completely eliminate particular food groups, which can negatively impact health. For example, James Landers, a commonwealth professor in the department of chemistry, mechanical engineering and pathology, detailed that the lack of carbohydrates in the keto diet causes the body to pull energy from fatty acids. The liver produces compounds called ketone bodies from fatty acids, which the body can use as an alternative energy source, though carbohydrates are the main one.

Your brain primarily wants to burn glucose but if that is not around, it will use these things called ketone bodies, Landers said. The keto diet puts you in a state where your body is pulling fatty acids out of your fat stores to generate keto-based compounds that you can use for fuel and as a result, you take down your body fat.

Furthermore, Landers stated that the main issue regarding these practices is sustainability. Extended periods in a state of ketosis can be harmful to the body, as the brain dislikes a state of low glucose and high ketone bodies. Nevertheless, he suggests that the process is very individualistic and mentioned that newer trends identify ketogenesis as a good way to deal with obesity.

As a general guideline, Landers recommends that students limit the consumption of refined sugar, avoid saturated fats and indulge in moderation.

Wen You, associate professor in the department of public health sciences, provided further suggestions regarding students approaches towards physical activity.

For college students, it is important to foster [a culture] of healthy eating and an active lifestyle, You said. Going to the gym twice a week will be easier if you have a friend or a group of friends who can hold you accountable. Schedule exercise time on your calendar beforehand.

Additionally, Brede suggests that students should focus on all factors of health behaviors beyond eating habits. This includes physical activity, sleep patterns and social support. Furthermore, she suggests focusing on all aspects of a healthy lifestyle to increase energy, improve stress management and encourage the feeling of accomplishment. In addition to Nutrition Services offered by the Office of Health Promotion, Brede also mentioned that students with eligible dining plans could access free consultation services with University Dining Nutritionist Paula Caravati.

Read this article:
Adopting habits for a healthier semester - University of Virginia The Cavalier Daily

What are you getting yourself into if you commit to one of these diets?

The Paleo diet mimics the kind of food early humans used to consume, in the belief that our bodies are not able to handle the modern diet that has come about because of modern farming practices. The Paleo diet includes food that could be obtained through the prehistoric method of hunting and gathering: lean meats, fresh fruits, vegetables, nuts, and seeds (via Mayo Clinic).

TheMediterranean diet adopts the eating habits seen in cuisines around the Mediterranean Sea, including France, Greece, Italy, and Spain. It involves consuming plenty of vegetables, fruits, legumes, nuts, cereals, grains, fish, and unsaturated fats such as olive oils. People on the Mediterranean diet can also expect to see less meat and dairy. Doctors have given the plan two thumbs up because the say can lead to a healthier heart (via National Health Service).

Intermittent fasting is just as it sounds: You fast for certain periods throughout the day. There are a few ways to go about intermittent fasting, and they may not work the same way. "There is evidence to suggest that the circadian rhythm fasting approach, where meals are restricted to an eight to 10-hour period of the daytime, is effective, [but people should] use an eating approach that works for them and is sustainable to them," metabolic expert Deborah Wexler tells Harvard. Researchas reported in Cell Metabolism also shows that the earlier the food window, the better the results.

Go here to read the rest:
Study shows Paleo diet gets the worst results - The List

We spoke to Frances Yan, senior research scientist in poultry nutrition, Novus International, at IPPE last week to hear more aboutresearch she had presented at the Georgia event related to the use of blended essential oils and organic acids in broilers facing a disease challenge, in afeeding trial.

That trial examined broiler diet supplementation with varying levels of both organic acids and essential oils.

Scientifically, when we looked at these two products we saw different modes of action, she said.[We thought that] if we could combine them together then, potentially, they could complement each other because theyre doing different things.

Essential oil use has been linked to modulation of the immune system, improved adaptive response, better responses to vaccines and antioxidant capacity, she said.

When we looked at our organic acid product, the majority of the response we saw was actually on the gut microbiota, reduced E. coli, reduced clostridia perfringens and we also saw an increase in endogenous enzyme production, so, improved digestion, she said.

A potential benefit from mixing the two type of feed additives would be to cover a larger range of challenges for producers and provide a more consistent result, Yan said.

If you look at antibiotics they work most of the time, but if you look at these alternatives, they work some of the time, and its really difficult to understand, she said.If you combine them, youre covering more ground.

The Novus trial found that there was a response in birds when the additives were combined, she said. But the dose of the products needed to be altered for the best efficacy.

We can reduce the dose and they still see the full benefits, she said. It definitely looks like a half dose of the essential oils, and a half dose of the organic acid gave us the best feed conversion ratio we need both, but we dont need the full dose of each.

However, it was a surprise to find that the half dose of both additives outperformed the blended full dose, Yan said. I would have expected them to work out similarly.

I would not say it is negative compared to the negative control, compared to nothing, but compared to the half dose control there are several parameters where its numerically worse than the half dose, she said of the full dose blend.The dose response of this type of product is pretty sensitive.

In that Novus broiler trial, 1,728 broiler chicks received one of nine diets for a 42-day period, according to the research abstract. Birds also faced a disease challenge from a large dose of coccidiosis vaccine.

The diets included a blended essential oil product that contained thymol and carvacrol at 0, 15, or 30g/ton and three levels of an organic acid blend comprised of protected benzoic acid, calcium formate and fumaric acid at 0, 250 or 500g/ton.

There were some questions about how large a dose of each of the feed additives would be needed, which is why nine diets were created, said Yan.When you combine them, almost all feed additives, even nutritional feed additives, theres a dose response its never the higher the better, she added.

All birds received a large dose of coccidiosis vaccine on day 14 of the feeding trial, according to project details. Birds were tracked for body weight, feed intake, feed conversion ratio and mortality on days 21, 28, 35 and 41.

Jejunal tissues were gathered on day 22 and footpad dermatitis lesions were scored on day 42.

Overall, bodyweight of the birds was not altered by any of the diets, but that result was not unexpected, said Yan. This type of additive what they do is they dont release nutrients specifically for animals to use for growth, most of them they either reduce inflammation, reduce maintenance cost, or they could modify gut microbiota in a way so that will consume less nutrients but theyll get the same performance.

However, feed conversion was affected by use of the feed additives, she said. According to the data presented, the best feed conversion came from birds on the diets with 15g/ton essential oil blend and 250g/ton organic acid blend.

The best results for addressing footpad dermatitis came from mixing either a half dose 15g/ton or full dose 30g/ton of the essential oil blend with the full dose of the organic acid blend 500g/ton, she added.

The next step for the research is to repeat it and confirm the findings, said Yan.

We really want to confirm it, she said. We dont want to go direct to customers and say this is the best combination, we want to replicate it a few more times.

In addition, there is interest in exploring the use of blended feed additives with birds facing other production challenges like necrotic enteritis, she said.

So with our necrotic enteritis model do we need the combinations? And if we do need the combinations does the dose still hold? Yan said. Maybe in different conditions, completely different challenge conditions you might need one product more if the immunity is very important, you might want the essential oil to be the full dose so thats the thing I have in mind and I will continue to look at it.

Original post:
Blending broiler feed additives claimed to boost feed conversion, foot health - FeedNavigator.com

Jeff KravitzGetty Images

Are you still talking about how ah-mazing Jennifer Lopez looked in the Super Bowl Halftime Show? Yeah, same. There's no denying the singer is a total badass onstage and offshe certainly put in a lot of hard work in the gym to prepare for the big moment, and it shows in strong legs, arms, and, well, impressive pole-dancing skills. J.Lo has an intense fitness routineit involves plenty of abs workouts (duh), heavy lifting, and plenty of dancing.

To keep up with her incredibly active lifestyle, J.Lo also has to fuel her days accordingly. It should come as no surprise that she's just as disciplined with her eating lifestyle as she is with fitness. And it seems safe to say that J.Lo and fianc Alex Rodriguez are in this togetherremember that 10-day no-sugar, low-carb challenge they completed last January? The couple nixed all sugar and limited their carbs. (Now that's some dedication).

The singer, actress, and dancer maintains balance, but still makes smart choices about what ends up on her plate. After all, she needs to fill up her tank with healthy foods to keep her energy levels up, and her performances fierce.

Advertisement - Continue Reading Below

1J.Lo eats all organic whole foods.

I have her eating very clean because she needs really good fuel for all the things that shes doing, her trainer Tracy Anderson told People. Its all organic and its all very well thought out, with the balance of very high quality proteins and a lot of nutrient-dense food.

2She drinks water all day long.

Hydration is so crucial for the singer that it's a whole category in her ultra-clean diet. (J.Lo's diet categories include protein, vegetables, fats, carbohydrates, and water, according to her trainer and life coach, Dodd Romero.) She drinks a minimum of seven glasses a day, he told US Weekly.

It's a safe bet her famous bling cup she takes everywhere is filled with H2O. Jenny has also long-avoided alcohol and caffeine. "I haven't had caffeine in years," she told Hollywood Life.

3J.Lo avoids processed, packaged foods.

Not that I can picture J.Lo shopping in the grocery store, but if she did, she'd be browsing that perimeter for fresh foods. Everything is fresh, says Anderson. Theres nothing processedjust [protein powder] in a shake if we do a protein shake one day.

J.Lo stays away from processed foods and gets her nutrients from whole sources, Romero confirmed to US Weekly. Her main protein sources are egg whites, white meat turkey, chicken breast, and grass-fed beef. J.Lo also eats fish for the protein and omega-3s and 6s. She also allows herself a handful of nuts each day for healthy fats, per Romero.

4She loads her plate with veggies.

One whole category of her diet is devoted to veggies, but not all are created equal for J.Lo. She aims for more leafy greens and steers clear of carrots and corn, due to the higher sugar content, per Romero. When she's not doing a 10-day challenge, J.Lo includes complex carbohydrates to meals. Some of her faves are sweet potatoes, brown rice, quinoa, rice bread, and oatmeal according to Romero and US Weekly.

5J.Lo maintains balance.

She is a very balanced person, so shes not going to miss out on Thanksgiving or a holiday with her children, says Anderson.

Throughout the years Ive learned the importance of maintaining a healthier [] diet, J.Lo told People. I still eat some of the foods I love, but in moderation. I dont deprive myself. Her fave desserts? Fianc Alex Rodriguez shared on The View that Jennifer's loves chocolate chip ice cream and chocolate chip cookies. Girl, same.

6She goes for the healthy dish at restaurants.

Yes, J.Lo even eats out at restaurants. "I'm a very social person and love spending time with my friends and family, so when we go out to eat I try to make healthy choices," she told Hello!. "Most restaurants offer healthy meals, so I watch for things on the menu that fit my lifestyle. I'll have a salad or some fish with veggies. And I make sure I drink lots of water throughout the meal."

7What J.Lo typically eats in a day.

Breakfast: Jennifer's breakfast is usually a protein-packed smoothie, she told People. It has a scoop of protein powder, strawberries, raspberries, blueberries, Greek yogurt, cinnamon, honey, ice cubes, and a squeeze of fresh lemon juice.

Lunch: "By lunchtime, I'm starving," J.Lo told Hollywood Life. She often goes for a salad with salmon and veggies like broccoli, zucchini, and capsicum and a vinaigrette. She also shared another lunch salad recipe with People in 2015: finely chopped kale with queso, pumpkin seeds, fresh lemon juice, extra-virgin olive oil, and a minced shallot.Snacks: J.Lo's busy schedule (hello filming, rehearsals, and much more) means she needs on-the-go fuel. Being constantly on the go, I always like to have healthier snack options like fruits or vegetables with me, J.Lo told People.Dinner: When dinner rolls around, J.Lo typically goes for a protein paired with quinoa. "It feels like rice and beans, which I grew up with. And I like pork and chickenespecially Puerto Rican style!" she said. As an alternative, she'll also pair her protein with veggies like sautedBrussels sprouts and baked yams.Her overall body has just shrunk and tightened and her strength has actually doubled, Romero told US Weekly. But for J.Lo, it's all about fuel and never about restrictions.

Advertisement - Continue Reading Below

More here:
Jennifer Lopezs Exact Diet Includes Tons Of Organic Produce And Veggies - Women's Health

You did it. You completed a three-week foray into all things plant-based! Congratulations! Now what?

Once youve tried 21 days of eating a whole-food, predominantly vegan diet, youre probably at an impasse as to what comes next. Do you keep going?. Revert to your old way of eating, or find something in between? And if you do want to eat some animal protein,willthat reverse the health benefits of the changes your body has seen over the last three weeks? Or is there a way to be "mostly" plant-based and gain "most" of the healthy living advantages?

Hopefully, by day 21, youre feeling energized, excited, and amazed at just how great you can feel eating only plant-based foods. Maybe youre also feeling chuffed because you know youve just made an impact to counteract your carbon footprint over the past few weeks -- sincea vegan diet has the lowest carbon footprint--at 1.5 tonsCO2e (Carbon Dioxide Equivalent) less than half that of meat-eaters' footprint of 3.3 tonsCO2e annually.

The most important thing to keep in mind is that being plant-based follows a spectrumhow much or how little you do it is up to you and only you. In fact, studies show that youll still reap big benefits from even small changes. Just following a semi-vegetarian diet has been found to improve metabolic health markers, including weight, blood pressure, and reducing the risk of chronic diseases such as type 2 diabetes.

Maybe youre proud of how much more youve been cooking at home rather than eating outand your body (and budget) is grateful. Or that you've reduced your lifetime risk of heart disease, cancer and ALL forms of mortality. Whatever your reasons for going plant-based in the first place, remember them and recall them now. Were here to show you that its not hard to continue this lifestyleand it very much is a way of lifeand weve got 10 helpful tips to continue your progress without overwhelming you.

1. Keep your favorite plant-based meals on repeat.

Did you love thesweet potatognocchi? Found thecreamy pasta and broccoli bakesuper easy and delicious? Bookmark those favorites, then make them again. Working in a few simple, tried-and-true recipes every week will take the guesswork out of that age-old question: Whats for dinner?

2. Write your personal plant-based manifesto.

Just as with any lifestyle change, it takes regular reminders to keep yourself on track. Make your mission front-and-center by writing out the top three (or more!) reasons why youre pursuing a plant-based diet, then tape that list to your fridge. Youll get a little memory-jog of why youre making these habit shifts every time you look for something to eat.

3. Find your ideal ratio of plant-based foods

Even eating just one plant-based meal a day can have an impact on your health in terms of increased fiber and nutrient-density from plant foods. Studies show thatmicrobiome diversity increasesby following a plant-based diet, thanks to higher fiber that leads to the production of short-chain fatty acids (SCFAs), which serve as fuel for the bacteria taking up residence in your colon.

But if you cant go 100% plant-based, find the percentage that works for you. After all, youll still get some benefit from just one or two meals vegan meals per day. Find your ideal ratio of plant-based to animal-product foodsbut keep in mind that more plants equal better benefits. There are studies, quoted by T. Collin Campbell, that show a small amount of animal product will not tilt the microbiome back, so keep the animal products at a minimum, to see maximum health benefits. The goal is to keep your lifestyle manageable and sustainable for the long-term, so if that means still eating some cheese here or a burger there, then go for itits not an all-or-nothing game.

4. Stick to plant-based snacks.

The realm ofvegan snacksis growing exponentially every day, making it even easier for you to not fall into the trap of snack boredom (hummus and carrotsagain?). Keep an eye out at your local health food store for the latest in fun snacks (think: coconut yogurt, lupini beans, vegan cheddar puffs) thatll keep your interest piqued in following this lifestyle.

5. Plan to cookat least two to three times per week.

Another way to keep things manageable? Dont cook every night. Double up on your favorite recipes, or stock up on a huge salad at the salad bar of your local natural foods storegetting an extra portion means youll have leftovers for lunch tomorrow. Or keep things even simpler with what we like to call assembly meals like avocado toast topped with tomatoes and balsamic, a can of lentil soup topped with sprouts and croutons, or other thrown-together meals that end up being super satisfying without requiring a ton of prep.

6. Use your oven to make healthy roast veggies to keep on hand.

I make it a rule that whenever I pulling out one baking sheet, I pull out a second. If the ovens on, why not use it! It doesnt take much extra work to roast up a pan of chickpeas with garam masala spice, or broccoli with red chili flakes, or tofu doused in coconut aminosall in addition to whatever else you were already baking.

7. Try a plant-based delivery meal service.

There are a ton of great vegan delivery options on the market right nowand heck, theyre convenient. Sign up for a trial run ofPlantable,Purple Carrot,Green Chef, or the vegan options fromSun Basket. Sure, some can get a little pricey if youre not careful, but the time youll save in prepping and cooking? Priceless.

8. Do just a little meal prep every Sunday.

Were not talking about setting aside four hours every Sunday to shop, chop and cook a weeks worth of meals. Instead, try to make one plant-based protein (like savory tempeh), one grain (such as brown rice or quinoa), and one sauce (try a kale pesto) thatll get you through a few iterations of healthy plant-based weeknight dinners.

9. Make a fridge breakfast.

Overnight oats and chia pudding are the definition of plant-based fast foodand super healthy, to boot. Whip up a few jars of each the night before that you can tote to work on busy mornings or make up a big batch to portion out at home and then top with fresh berries, maple syrup, and other add-ons, depending on your morning mood.

10.Get your order down.

One of the toughest questions we get from newly-mintedplant-eaters is what to do whendining out. Our best tip? Keep a running list of restaurants near you where you know you can get a great plant-based meal, then try to schedule that client dinner or family celebration at one of those establishments. But for those times when you dont get to choose the location, its crucial that you get comfortable asking for substitutions or seeing if the chef can prepare a market vegetable plate, usually featuring a grain or starch, plus whatever veggies are on hand and some kind of sauce. Headed to the diner? Try to find one with a veggie burger, or just make do with a side salad and pasta with marinara.

Read more from the original source:
Finished The 21-Day Challenge? What to Do on Day 22 and Beyond! - The Beet

Page 149«..1020..148149150151..160170..»

Home » Diets that Work » Page 149