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Jan 3

Veganuary 2022: What to know about the one-month vegan challenge – CNET

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January is the perfect time to try something new. The non-profitVeganuary believes that it's an especially good time to try out a new diet -- aveganone, to be exact.

A vegan diet excludes all meat, fish, dairy, eggs and other animal products. Veganuary challenges you to follow this plant-based diet for the whole month of January and enter the New Year with a fresh mindset.

Veganuary may be trendy, but your new vegan diet could turn into a full-time lifestyle. Learn more about the potential benefits of going vegan, how to make the switch and how to join Veganuary in 2022.

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Veganuary (yes, a combination of "vegan" and "January") is a UK-based non-profit organization that values the Earth and all its inhabitants. Each year, the organization challenges people to eat only vegan foods for the entire month of January in an effort to promote health, protect the environment and end animal farming.

Since 2014, millions of participants have taken part in the Veganuary pledge. In addition to the January challenge, Veganuary supports vegan businesses and restaurants year-round. In the process, they get the word out about vegan diets in the media.

According to the organization, over 500,000 people from 200 countries participated in Veganuary by starting a new vegan diet in 2021. With hopes of increasing that number in 2022, Veganuary invites you to take the 31-day pledge this January.

Vegan diets aren't for everyone. But there are benefits of a well-balanced vegan diet, especially one that consists of plenty of whole, minimally processed plant foods.

Good for the environment: A vegan diet is "probably the single biggest way to reduce your impact on planet Earth," according to Joseph Poore, lead author of a 2018 study in Science that analyzed the impact of almost 40,000 farms worldwide. Not only do vegan diets produce fewer greenhouse gases, but they also conserve essential resources like water and land.

Lowers your sugar intake: Heavily processed foods tend to have a higher sugar content than fruits, vegetables and other whole plant-based foods. Eliminating these foods from your diet reduces your sugar intake. High amounts of sugar have been linked to diabetes, heart disease and other diseases.

Healthier heart: Saturated fats are a leading cause of high cholesterol, according to the American Heart Association. The amount of saturated fats is drastically decreased in diets free of meat and dairy. Consuming less saturated fat also reduces the risk for heart disease and stroke.

A healthy way to lose weight: Some animal products, like red meat and dairy, are high in calories and fat. Eating less of these foods can translate to weight loss, if that's your goal. Variousstudieshave shown that vegan diets are the most effective at maintaining weight loss, compared to vegetarian or omnivorous diets.

Read more: Everything you need to know about a vegan diet, explained

You should pledge to go vegan for all of January if you think a plant-based diet is right for you, whether you're looking to be kinder to the Earth or improve your health.

Still, if you're new to a vegan diet and participate in Veganuary, you'll need to quit meat, cheese, fish and other animal-based food staplescold turkey. That isn't for everyone. Instead, consider trying a vegetarian diet first, then slowly wean yourself off other animal products. Similarly, if cutting out foods doesn't sound feasible or healthy for you, know that you can always try boosting the amount of plant foods that you eat on a daily basis without going vegan.

But for some, an abrupt withdrawal might be the push you're looking for. If this sounds like your mindset, then the 31-day challenge is for you.

If you decide to take on the Veganuary challenge, you can visit the company's website. Once prompted, sign up with your email address (it's free, and you can unsubscribe at any time).

You can also participate in Veganuary independently without signing up on the website. If you decide to sign up, you'll receive free resources in your inbox, such as an e-cookbook with delicious recipes, nutritional tips, daily emails that offer encouragement and support, shopping advice and restaurant recommendations -- everything you need to succeed.

Then, for 31 days, attempt an all-plant diet.

If you're new to veganism, you're right on time -- these days it's more convenient than ever to steer clear of animal products. But you still have to do some planning to make sure you're meeting your nutritional needs.

Map out your meals for the entire week and prepare your groceries beforehand. If this is an entirely new diet for you, consider how much your daily routine might have to change. Make sure to have a few vegan snacks on hand, too.

One of the benefits of becoming a vegan today is that there are many apps out there to ease the transition. Check out HappyCow, Oh She Glows, Vegan Amino and Veg Menu in the App Store and Google Play for tasty recipes and vegan-friendly restaurants near you.

Don't feel pressured to become vegan overnight. Wean yourself off your favorite animal products one by one. Start with the simple changes first, then ease yourself into more of the plant-based diet.

Starting a vegan diet doesn't mean you have to start at zero. You might even have vegan-friendly options in your fridge and pantry. Some common household food items you might have include nuts, beans, lentils, fruit, rice and pasta.

With meat out of the question, you will need to find a substitute for your protein. Some common proteins vegans lean to are tofu, rice, grains and beans. There's plenty of imitation meat for sale, as well.

In plant-based diets, vitamin B-12 is often hard to come by. It is recommended that vegans try especially hard to meet a daily requirement of B-12 (found in nutritional yeast and some cereals). If not, you can opt for a B-12 vitamin supplement.

Don't worry about missing out on calcium if you are a huge milk drinker. There are other calcium-rich foods that do the same job. Foods with high levels of calcium include tofu, white beans, broccoli, sweet potatoes and plant-based yogurt.

Veganuary has a lot of helpful tips and information for those just starting a vegan diet. One of the best resources it offers are the easy-to-follow recipes for all meals of the day.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Veganuary 2022: What to know about the one-month vegan challenge - CNET


Jan 3

The Galveston Diet for Menopause: What to Know – Everyday Health

The Galveston eating plan comprises three major actions.

RELATED: 6 Foods to Avoid Around Menopause

Instead, the diet emphasizes whole foods with lots of nonstarchy vegetables and fruits. Foods specifically believed to reduce inflammation are encouraged, such as fatty fish, berries, garlic, nuts, tomatoes, and olive oil.

The type of intermittent fasting recommended in the Galveston diet is known as 16/8, which means fasting for 16 hours and eating during a window of 8 hours every day. That generally means delaying the first meal of the day until around noon.

Haver advises adopting this regimen slowly, such as by pushing breakfast back a half hour every few days, to give your body time to adjust. I myself took six weeks before my first meal was at noon, so I never felt very hungry, she says.

By contrast, the Galveston diet slashes carbs dramatically. Here, the bulk of calories come from healthy fats, in order to encourage fat burning, the company says.

For example, daily intake in the first weeks assigns 70 percent of daily calories to fat,with proteins at 21 percent and carbs at 9 percent. After youve been on the diet for a while and you get used to eating fewer carbs and sugars, some additional complex carbs are put in.

It is true that a womans body composition shifts during perimenopause, with more fat settling around the abdomen, experts say.

Midbody weight gain is almost universal among menopausal women, says Nanette Santoro, MD, the chair of obstetrics and gynecology at the University of Colorado School of Medicine in Aurora and a longtime menopause researcher.

Virtually every woman gains at least some fat under her skin with the end of menses, Dr. Santoro says, which researchers believe could be related to the loss of estrogen, although this has not been proven. There are a lot of compelling theories and good science being done around his question, but there are currently few answers, she says.

Some percentage of women do experience more rapid weight gain and more fat accumulating around the abdomen during the menopausal transition, she says. Still, little is known about why these women seem to have to work much harder on maintaining their body weight during this time.

In addition to the possible hormonal link, women entering perimenopause and menopause are also dealing with changes related to getting older, says Stephanie Faubion, MD, the director of the Mayo Clinic's Center for Women's Health and the medical director for the North American Menopause Society (NAMS). Most women reach menopause, defined as having gone a full year without having a period, by around age 51.

RELATED: The Best Foods for Women Around Menopause

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The Galveston Diet for Menopause: What to Know - Everyday Health


Jan 3

The dietitian’s five best diets to focus on in 2021 (and three to avoid at all costs) – Good Food

The pastyear has certainly been an interesting one and, from a dietary perspective, things have not been all bad. More time at home has meant that many of us have been able to commit a lot more time and energy to food preparation and healthy eating, which is only a good thing.

Interest in plant-based eating continues to grow exponentially, with a growing number of plant and nut milks a routine part of coffee orders. More than ever, you can find zero-alcohol wines and beers, along with lower calorie alcoholic water and wine spritzers, some of which are quickly taking the place of our favourite wine or spirit. And the snack food section of supermarkets continues to expand, with more products boasting nutritional claims of less sugar, more protein and fewer 'bad' fats.

It is not all good news, though, with a growinghabit for ordering our mealsstraight to our door,as well as desserts and alcohol, resulting in plenty of fat and calories sneaking into our diets each week. With this has come a few extra kilograms, collectively blamed on COVID,although it's almost two years since the pandemic began.

At the start of a shiny new year, before you spend money on yet another diet program that promises that you will look like a supermodel before the end of January, here are the diets that are scientifically proven give you the health- and weight-related results you are hoping for, as well as a few diets to avoid.

1.Lower Carb Diets

Lower carb or moderate carb diets contain 30-40 per centcarbs, generally with a taper at night. Programs such as the CSIRO Total Wellbeing Diet follow this formula. It is an effective, sustainable way to shift half akilo each week whilst still enjoying some fruit, bread and grains in your eating plan. How to make Adam Liaw's greens and egg salad, pictured.

2.The Mediterranean Diet

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Whilst it is not specifically known for weight loss, when it comes to health outcomes, you cannot go past the Mediterranean Diet. The simple formula involves plenty of fresh fruit and vegetables, lashings of extra virgin olive oil, nuts, seeds, fish and little to no processed food, and it is the recipe for a healthy heart and long life.

3.The 5:2 or Fasting Diets

Fasting diets have been shown to help kickstart a number of the body's hormones, including those that regulate fat metabolism. The 5:2 diet involves twolow-calorie days each week, while for the 16:8dietyou consume allof your calories within an 8-hour windowand then fast for 16 hours. While you won't lose 1-2kga week using fasting, if you can consistently follow one of the regimes you can lose a couple of kilograms a month without overly strict dieting.

4.Very Low-Calorie Diets (VLCDs)

Not for everyone, Very Low-Calorie Diets contain roughly 800 calories and are often sold as a program in which all meals are replaced by formulated dietary shakes, bars or soups for a period of time. When followed, VLCDs can be extremely effective in supporting relatively quick weight loss of 1-2.5kg a week and are especially effective for those with Type 2 diabetes. For less intense weight loss, followers can replace just one to twomeals each day to support calorie control.

Andrew McConnell's vegan tomato and chickpea curry. Photo: William Meppem

5.Vegan

A vegan diet, unlike a vegetarian diet, includes no animal foods whatsoever meaning that the diet is based around legumes, grains, seeds, nuts, fruits and vegetables. While these foods are all exceptionally healthy and mostly lower in calories than diets that include animal-based protein, vegan diets are not necessarily lower in calories than other diets, meaning they will only result in weight loss if they are also calorie controlled. How to make Adam Liaw'sPiyaz salad and Andrew McConnell's tomato and chickpea curry.

Lemon detox diet

Basically, this is a starvation diet. Deficient in all the key nutrients and even dangerous for those with hormonal conditions such as insulin resistance and diabetes, there is nothing positive that can be said for this diet, especially since you are likely to regain most,if not all, the weight you lostonce you start to eat again.

Avoid juice fasts as long term they are deficient in protein, fats, vitamins and minerals. Photo: Supplied

Juice fasts

Often referred to as a 'cleanse', a juice dietworks in a similar way to the lemon detox diet but with slightly more sugar and calories. Long-termjuice diets are deficient in protein, fats, vitamins and minerals and, again, any weight you lose is likely to be regained once you start eating again.

Alkaline diet

The alkaline diet suggests that alkalising foods (those with minimal acid-forming properties) help to restore the body to an alkaline state. It is believed by followers that an alkaline body is the key to new cell generation and disease prevention. While this may sound fantastic, the reality is that the pH of the body is largely out of our control which means the alkaline diet cannot do what it says it does.

Some carbs are good, such as those found in wholegrain bread. Photo: iStock

Susie Burrell is a dietitian.

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The dietitian's five best diets to focus on in 2021 (and three to avoid at all costs) - Good Food


Jan 3

Wellness vacations go beyond massages and diet tips during the pandemic. – The New York Times

Before the pandemic, when Mary Calliste, 32, traveled, she would try to hit as many tourist attractions as she could. But in early December, Ms. Calliste, who works in the financial services industry out of Plainfield, N.J., went to Guatemala and stayed at an eco-friendly hotel called Lush Atitln. There, she ate vegan meals, walked around the natural reserve and listened to music.

And loved it.

From now on, she said, I see myself incorporating a lot more of my needs into my travel instead of what I can see.

As the pandemic lingers into its third calendar year, its probably not surprising that travelers are increasingly looking to their vacations to work on their mental and physical wellness. In a recent American Express survey, 76 percent of respondents said they wanted to spend more on travel that improved their well-being, and 55 percent said they would be willing to pay extra for these services or activities.

That has hotels ramping up their wellness offerings, from outfitting rooms with Peloton exercise bikes to adding programs that address mental health. Hilton has created a program called Five Feet to Fitness, which includes an interactive kiosk with fitness tutorials and a gyms worth of equipment in some rooms.

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Wellness vacations go beyond massages and diet tips during the pandemic. - The New York Times


Jan 3

‘Losing weight is a lot like baking a cake’ – The42

THE FOLLOWING PASSAGE is an extract from The Keane Edge by Brian Keane.

Losing weight is a lot like baking a cake.

Yes, you read that right. Im starting this healthy eating book talking about baking a cake. As youll see over the coming chapters, this book is unlike anything you have ever read before. Im not going to be preaching the fat-burning capabilities of some random food found deep in the Amazon jungle, or selling you on some quick-fix solution that massively reduces your calorie intake by eliminating an entire food group. Nope, you wont get that here. What you are going to get in the following pages is a mindset shift.

Youre likely going to hear some uncomfortable truths about the sole contributing factor as to why you dont look the way you want to look. Ill give you a clue. When it comes to every single diet or nutritional plan youve followed unsuccessfully over the years, what has been the common denominator? Have you been too restrictive and then pressed the f*ck it button and binged on everything in sight? Possibly. Have you eliminated entire food groups in your desire to lose weight, e.g. six weeks gluten free, no dairy? Yeah, you might have.

But none of those is the common denominator. Want to know what is? Its YOU! Yes, you, or more accurately your mindset and how you approach the diet or nutritional plan. But dont worry, were going to fix that. But first, back to my cake.

Surely cake is off-limits if youre trying to lose weight or reduce your body fat? Well, yes and no. Yes in the sense that in Part One of the book youll see that calories do matter and food portion sizes are important. Eating a whole cake is unlikely to support your weight-loss goal.

Equally though, one slice a few times a week probably has the opposite effect. It gives you the psychological and metabolic boost you need to stick to your nutritional plan over the space of a week, a month or even a year. But thats not why I bring up cake. The reason I bring it up, apart from the fact that cake is delicious, is the baking element.

If youve ever baked a cake (or any other oven treat), you know that you have to follow a recipe. You need to do things in the right order, following a step-by-step process to end up with an appetising baked good. But you also need the ingredient list.

Forget the flour and you have a pile of mush, forget the sugar and it tastes horrible, forget the eggs and it doesnt stick together you get the idea. Developing the Keane Edge is exactly the same.

To lose weight, you need the recipe, and you need to follow a step-by-step process. In Part One, well go through that: how calories work, what you need to know about macros the foods that make up your calories and food choices and the order of priority or fat-loss pyramid of prioritisation that comes alongside them.

At this point, you might be thinking, Oh God, not another diet book on clean eating, or To lose weight, consume fewer calories been there, done that oh no my friend, thats just the start of it.

Similar to baking a cake, you can know exactly how to make it but it still might taste like crap if you dont know what ingredients to use. Which brings me on to the meat and potatoes (pardon the pun) of this book the ingredients, aka your mindset tools.

The educational side of the weight-loss process is broken down into everything from calories, macros and food choices to using the correct metrics to track your progress. Randomly following dietary advice without context or knowledge is a recipe for misery. You might hit your weight-loss goal, but you might not. You always want to be able to replicate what you do.

For instance, if you lost 4 kilos to look your absolute best for a wedding or other event, you want to be able to replicate that any time you need to in the future. I only use the word diet as an adjective.

Its a skill you acquire to use when you need it. You diet to slim down for a date in the future. And unless you are morbidly obese or seriously overweight and youve been dieting for more than a year with no result, you are doing it wrong!

Over the course of our journey together, you will acquire the dieting skill but our primary focus will be on the nutrition side of things. That means finding a plan that is specific to your goal and then approaching it the right way. The ingredients come next and the first one on that list is discipline.

THE DISCIPLINE INGREDIENT

When I say discipline, Im not talking about gruelling workout sessions in a gym, or even avoiding your favourite foods to hit a weight-loss target. Far from it. What I mean by discipline is building habits that support your end goal, so that you dont feel like youre on a diet.

Being disciplined is about understanding how your daily actions and behaviours determine how well you do on your weight-loss journey. If you tell me how you eat every day, Ill tell you how much weight youll lose or how youll look in a year. Im also going to break down the myth of motivation and the misconception that there are motivated people out there.

Spoiler alert, theres no such thing as motivated people there are disciplined people: individuals with good daily habits or people who have educated themselves and conditioned their mindset to find a nutritional plan that works for them. We can remove that unsupportive belief system of discipline here and now because its nonsense and only serves as an obstacle to the correct mindset. More on this later.

So if discipline is one of our ingredients, what else is there? Im glad you asked.

THE FAILURE INGREDIENT

Failure is next on the list. Yes, failure is an important ingredient on your journey. But wait, how is failure helpful? Surely thats a bad thing, right? Nope.

Failure is one of the most important ingredients on your weight-loss journey because failure isnt final: failure is feedback! Feedback on what hasnt worked in the past. Feedback on how you avoid self-sabotage in the future.

In this section, well talk about the concept of pressing the f*ck it button. You all know what Im talking about; youve eaten poorly all day Saturday and then had a big fry up on Sunday morning, so you say, F*ck it, Ill start back on my plan tomorrow.

Yeah, you know the button. If its overused, or worse, worn out, well figure out why and put a plan in place around it.

Failure also gives us the tool of resetting, where you dont let one bad meal turn into two or a bad weekend turn into a bad week. We reset after a potential slip and we get right back on plan.

Thats failure as feedback and that brings me on to the final ingredient in this recipe: the mindset tools.

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THE MINDSET INGREDIENT

This book is ultimately a tool book, and your mindset tools are the most important ones. Well go through philosophies such as getting your ladder up against the right wall, or in other words, finding the plan thats in alignment with your goals, one that includes foods you enjoy and one that you can stick to. Well also go over the 01 principle on why the start of any new diet is the hardest part, even though its usually when youre at your most motivated (and why thats normally the problem).

We will go deep on the problem with waiting for Monday if youre feeling motivated on Friday, and the unsupportive behaviour of having a last supper a ritual that involves bingeing on your favourite foods because you start a diet tomorrow. Well also go deep on your why. Why do you want to lose weight? Why do you want to reduce your body fat? Why do you want to look a certain way? Knowing why youre doing it can be the difference between success and failure on a dietary plan.

You will come to see that its not the diet thats the issue: its your mindset towards it thats been the problem all along. The honest truth is that most diets work if you stick to them. But why cant you stick to your diet? Is it unsustainable? Does it eliminate your favourite foods? Do you feel rubbish on it low energy, crap sleep, poor sex drive?

Well uncover those tangibles and intangibles as we dive deeper into the book, but for now, realise that this book works with any diet. Although the final part will give you a nutritional plan to follow and some recipes with high-quality, nutrient-dense meals, truthfully any plan will work if you stick to it.

What tool do you need to help you with this job? Are you self-sabotaging? Cool, read that section and use the tools in there to help you. Do you lack motivation or have bad dietary habits? Great, check out that chapter and pull out the tools you need.

My mission with this book is to make you realise that outside of some fundamental educational principles that everybody on a weight-loss journey should know such as basic calorie intake its not the diet per se that determines your weight loss success: its your mindset towards it that matters. Thinking that the diet is the problem or what I call the diet mindset is not only flawed, its broken and downright wrong. And its time to upgrade your thinking.

You can leave that diet mindset at the door. Now were moving to the next level. The level that gets you exactly where you need to be and keeps you there until your goals change. Now were talking about the Keane Edge.

HOW TO READ THIS BOOK

Part One of this book is for absolute beginners. If this is the first book on nutrition that youve ever picked up and are confused or dont fully understand calories, macros or how food choices affect your body composition, then I recommend reading Part One in its entirety. If you are already familiar with foundational nutritional principles such as calories and macros, you can skip to the end of Part One, where Ive recapped the main takeaways, and then jump into Part Two, which talks about developing the mindset around nutrition.

Part Three deals with nutrition itself and training, while Part Four looks at the pivotal but often misunderstood area of fat loss: sleep and stress.

The books final part gives you The Plan. Its not the unsustainable kind of one and done formula you may have come across in other diet books; Im interested in mindset, nutrition and how to efficiently lose weight or reduce body fat over time. That being said, the plan will help you get started if youre feeling motivated right now.

The Keane Edge by Brian Keane is published by Gill Books. More info here.

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'Losing weight is a lot like baking a cake' - The42


Jan 3

5 New Year’s resolutions to get your 2022 off to the best start (even in a pandemic) – CNET

Iryna Veklich/Getty Images

As we usher in another new year in the throes of a global pandemic, it's time to call BS on diets that don't serve us and habits that distract us from what we want to be doing with our lives. For 2022, I'm playing hardball by tossing soft and meeting you where you are -- in your home, trying to make the best choices for your own health and that of your family.

New Year's resolutions are personal and, crucially, optional -- you don't necessarily need to make any. But if you're inspired to make small changes that could have big impacts on your overall well-being, here's a list that might help.

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Think about the best possible start to your day. Does it involve savoring a cup of coffee while you read a book? Working out as the sun rises? Going for a quiet walk around the block? Listening to music or playing with your dog? Whatever it is, use the New Year as a new opportunity to refine your morning routine and slow it down for the things you love. Everyone's ideal "slow morning" will be different, but carving out time for things that bring you purpose early in the day can lead to a more present work day, whether it requires waking up 30 minutes earlier or just reprioritizing your time in the AM.

Starting your day off in the right headspace makes all the difference.

We live, communicate and work through our phones, so it makes sense that they're the first things we turn to when we open our eyes. And it doesn't take much scientific study to conclude that scrolling social media or going through your inbox isn't the best way for your brain to start (or end) the day.

But there is some science behind it. As Forbes reported, by reaching for your phone first thing in the morning, you're "priming your brain for distraction" and disrupting the brain's flow of different waves that allow you to be more creative and purposeful about your day. Staying on your phone for work-related matters hours after signing off can also inhibit you from getting a good night's rest.

If you're like many people who've considered cutting back screen time, there's no better time than 2022 to start. There are different ways to improve screen hygiene, like using blue light glasses for work and reading a book instead of scrolling through your phone before bed. To cut back on screen time this year and reorganize your screen time, check out these tips.

Finding an eating pattern that's both intuitive and satisfies your nutritional needs can be tough, and daunting New Year's resolutions that require you to completely switch gears for a diet that might be downright unhelpful.

This year, try subscribing to the advice of nutritionists and experts that work with you to create sustainable meal habits (also called the "anti-diet dietitians"). Chances are, you'll start honoring food as the fuel our body needs to live and be healthy, make nutritious choices accordingly and become more expert about what your body needs.

Restricting calories can sometimes trigger binge eating, which can make you feel ill or lead to unhealthy habits. If you want to eat healthier but don't want to sign up for a restrictive diet,make sure your plate is full of things your body needs first.

Stopping the scroll first thing in the morning is a more ambitious goal than it sounds.

In 2009, caregiver Bronnie Ware wrote a blog post detailing the top five regrets of dying people. A lot of news outlets reported on the list, it turned into a book and even inspired aTED talk. The number one thing on the list? "I wish I'd had the courage to live a life true to myself, not the life others expected of me."

Many people may push aside their more creative pursuits because it doesn't make them money or they feel they don't have the time.

For 2022, I suggest you make the time, whether it's 10 minutes of active daydreaming or an hour of active crafting, writing music, poetry, painting, graphic designing, figure skating, playing chess or anything else that inspires you. If you've been keeping it on the back burner, imagining the day you'll have the time, 2022 is your year to make the first step.

Be as understanding with yourself as you are with other people: It's the inverse of the Golden Rule. If your friend set a goal for themselves to exercise for 15 minutes each day, but they missed two days in a row, would you consider them a failure or would you tell them to just pick it back up tomorrow?

Probably the former, because unless you're a robot, you know that someone experiencing a hiccup or less-than-productive day doesn't undermine the value of their goal and all of the work they've put in so far. Sometimes, people just need a break to reconvene and figure out the best way to fit their new passion into their busy schedule. So why can't we see that in ourselves?

Many people fall into the trap of thinking something has to be done perfectly or not done at all. While you may have already heard the phrase "done is better than perfect," it's worth repeating here. Picture it in the context of someone else's creative journey, then give yourself the same space and grace. By learning to understand yourself the way you understand others, you'll also start practicing self-compassion and you might just end up accomplishing more in the process.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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5 New Year's resolutions to get your 2022 off to the best start (even in a pandemic) - CNET


Jan 3

How small changes to our diet can benefit the planet – National Geographic

The food we eat every day keeps us alive, but it can also incur big health and environmental costsheart disease, carbon emissions, soil degradation, and more. Arecent study published in Nature Food finds that small shifts in the food choices Americans make could have outsized benefits to both health and planet.

Because many foods with a high health burden, including processed meats or red meats, also have high environmental costs, switching out just a few of themabout 10 percent of a persons daily caloric intakecan cut a persons food-based environmental footprint by over 30 percent, the study says.

The really good thing is that, not for every food item but many, foods that are healthier and more nutritious tend to be more environmentally sustainable, so it ends up being a win-win, saysMichael Clark, a food systems researcher at the University of Oxford not involved in the study.

Between growing it, packaging it, moving it around, cooking it, and often wasting it, food production makes up about one-fifth to one-third of all annual greenhouse gas emissions globally. For an average American household,food makes up about as much of the greenhouse gas footprint as the electricity. Food production is responsible for major water quantity and quality problems, often requires herbicides and pesticides that endanger biodiversity, and engenders forest and wildland losses when lands are converted to agriculture.

Its impact is substantial, saysOlivier Jolliet, an environmental scientist at the University of Michigan and one of the authors of the study. Its like, Houston, we have a problem, and we really need to be serious about it. So far the U.S. has not been serious about it.

Its not up to, or the responsibility of, any single person to solve nationwide or global health and environmental crises, he stresses. But insights like those he and his team developed can help people, institutions, and even governments figure out where to direct their energies to make the biggest influence quickly.

To learn how to reduce negative impacts of food production and consumption on the planet and the body, researchers first assessed damages related to food. But figuring out where an apple came from, let alone what its impact on the planet is, has become an increasingly complex question as the global food system evolves. For example, it has taken researchers at the Stockholm Environmental Institute years to unravel the supply chains of crops likecocoa and coffee, even if they come from a single country.

So over the past few decades, scientists including Jolliet developed ways of doing life cycle analyses for specific itemssay, a head of broccoli or a box of corn flakesthat take all the steps from farm to store into account and assign the items a hard number signifying its environmental impact, such as an estimate of the greenhouse gas emissions or water volume their production requires.

Concurrently, epidemiologists and public health scientists were doing similar analyses for human bodies. They carefully examined the links between food and health, teasing out how different diets and even specific foods might influence things like disease risk, general health, or life expectancy; they assigned hard numbers to those risks.

For years, researchers and governments considered the issues to be separate: Health researchers focused on their priorities and environmental scientists on theirs (though as early as the 1970s, scientists were linking diet choices with planetary health). But it became increasingly obvious that what we eat is intimately connected with planetary health, saysSarah Reinhardt, an expert on food systems and health with the Union of Concerned Scientists.

The global demand for beef, for example, has increased the demand for soy protein to feed to cattle, and in response to that demand,vast swaths of the Amazon are deforested every year to make space for new soy farms and cattle, hastening the loss ofcarbon-absorbing and biodiverse forest.

Agriculture is a huge piece of the climate puzzle, and agriculture, food, and diet are all intricately linked, Reinhardt says.

So Jolliet and his colleagues built a system that merged both concerns, looking at health and environmental impacts of specific foods.

They had previously worked with other researchers on a vast database that quantified the health burdens of dietary choices, like eating too much processed meat or too few whole grains; the University of Michigan team turned those dietary risks into an estimate of disability-adjusted life years, or DALYs, a measure of how much life expectancy someone might lose or gain by changing their actions. The team drilled down into how choosing to eat or forgo specific foodsnot just categories, like vegetablescould impact DALYs, detailing the advantages of some foods and the detrimentalimpacts of others if someones baseline diet changed. Eating a lot of red meat, for example, is linked with diabetes and heart disease, while substituting plenty of vegetables helps decrease heart disease risk. They caution, though, that their analyses are relevant for the whole population, not necessarily an individualeach person has their own unique set of health risks that may change their susceptibility to diet changes.

To determine that, the Michigan team looked at the nutritional makeup of nearly 6,000 foods, from hot dogs to chicken wings to peanut-butter-and-jelly sandwiches to beets. A hot dog would probably cost someone about 35 minutes of living; eating most fruits might help someone gain a few extra minutes; and sardines cooked in a tomato sauce might add 82 minutes. In the calculations, apple pie is just about neutralsome boost from the apples, some losses from butter, flour, and sugar.

Nothing particularly surprising emerged in this analysis. Epidemiologists have long known that processed meats, red meats, and heavily processed, high-sugar foods are linked to higher risks of many diseases. But by breaking down the potential effects of so many products, researchers could rank them, order them, and create a detailed understanding of how specific habits might affect consumers.

In parallel, the team evaluated the environmental effects of those thousands of food items. They looked beyond just the carbon costs, incorporating 15 different ways the environment absorbed food productions impact, from the effects on surrounding water systems to the rare minerals needed to grow products or package them to thelocal air pollution caused by production.

When researchers looked at both issues at once, a heartening pattern emerged. Many foods good for peoples health were also relatively gentle on the environment. Not particularly surprisingly, beans, vegetablesnot those grown in greenhouses, thoughand some sustainably farmed seafood like catfish fell in what they termed the green zone. Amber zone foods, like milk and yogurt, egg-based foods, and greenhouse-grown vegetables balanced health and environmental costs. Red zone foods, which included beef, processed meats, pork, and lamb, had high health and environmental costs. A serving of beef stew, they calculated, has the carbon cost of driving about 14 miles.

The pattern held for most environmental indicators except for water use. Foods like nuts and fruits have substantial health benefits, but are often grown in water-scarce places like California. When youre talking about the foods were eating now to the foods we should be eating like nuts and fruits, there are big implications for water use, Reinhardt says. That doesnt mean we shouldnt be eating more of them, it just means its a problem we have to solve.

For some climate challenges, there are relatively straightforward fixes. For example, renewable energy sources can already replace much of the energy needed to power buildings, cars, and more.

Theres no substitute for food, but shifting what we eat is possible. If everyone on the planet ate vegan, greenhouse gas emissions from the food system could be cutby more than half; a planet of vegetarians would trim food emissions by 44 percent. If we stopped eating food as we know it, existing entirely off anutritional slurry grown in a lab instead of in soil or water, we could prevent about 1 degree Celsius (1.8 degrees Fahrenheit) of future warming, according to a recent paper that considered the unique thought experiment.

What this work says is: Hey, look, we can still get pretty big wins even if were not making these really big changes in dietary composition, says Clark. I think thats really powerful, because a lot of people just dont want to make those really big dietary changes, for many reasons.

While vegetarian and vegan diets are becoming more common in the U.S. and Europe, its an absolutely absurd to assume that everyone will be eating a vegetarian diet 30 years from now, he says.

Food choices are personal, deeply connected to culture, religion, emotion, economic concerns, and so much more. Rather than dictate, its much better to try to give choice, saysNaglaa El-Abbadi, a food, nutrition, and environment researcher at Tufts University. This approach aims to inform people so that they can make choices that align with their needs and values. In aggregate, those choices can benefit both human health and the planet.

For that to happen would require working in tandem with large-scale efforts to reshape industrial food production, she stresses.

But what people choose to eat daily is far from insignificant, says Clark, We dont all have to become vegan overnight, he says. Small changes can make big impacts.

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How small changes to our diet can benefit the planet - National Geographic


Jan 3

What’s the best diet for you? | Health & Food | fairfaxtimes.com – Fairfaxtimes.com

As we celebrate the beginning of a new year, many people often look at making resolutions to improve their health. The best place to start is your diet or way of eating. Its not the easiest place, but the food we take in is information to our cells, our blood, and our organs and if we take in crappy information, we get crappy results.

Humans around the world have had varied diets for millennia. Focusing on dietary ideology is less important than focusing on principles. And the key focus of any dietary strategy should be ensuring what you are eating has the necessary components to support optimal cellular biology.

The good thing is that several different dietary approacheswhen thoughtfully craftedcan give you these components. The study of food and nutrition are complex. First, nutrition research sometimes gets bogged down in too many details. While the molecular biology of food is critical to understand, the epidemiology of food can also help guide us. We also know that people who eat ultra-processed foods, too many Omega-6 fats, and excess sugar tend to have higher rates of chronic disease and early death. We know that including Omega-3 fats, adequate micronutrients and phytonutrients, and antioxidant-rich foods supports longevity.

What could whole-food, plant-based eaters and carnivore devotees possibly have in common? One group eats only plants, and the other only eats meat. But in fact, these dietary ideologies share traits:

Both focus on the nutrient density of food, striving to get as many nutrients as possible from what they eat.

Both eschew processed foods, and in particular, abstain from processed grains, sugar, food additives, and seed or vegetable oils.

Both take a thoughtful approach to food sources and sustainability, with an appreciation of the importance of soil health.

Heres an example of the complexity that makes research and dietary recommendations challenging. Omega-3s can come from various sources: fish, meat, eggs, nuts, seeds, algae. But there are different forms of Omega-3s, and typically, plant sources contain the upstream Omega-3s (like alpha-linoleic acid, ALA) that need to be converted through multiple chemical reactions (enzymes) to the downstream form that is most active (EPA and DHA) for making up cell membranes, and promoting anti-inflammatory reactions. Eating fish or other omega-3-containing animal products will give you straight EPA and DHA, but if youre eating plant-based sources, you are mostly getting upstream ALA and have to convert it.

Heres the catch: converting ALA to EPA requires the function of three sequential enzymes, and these enzymes require regulating nutrient cofactors, including vitamins B3, B6, and C, zinc, and magnesium. So you need to eat targeted, diverse foods to get the vitamin and micronutrient levels to make this conversion possible. Eating plant sources of Omega-3s but being deficient in nutrient cofactors could mean youre missing most of the Omega-3 benefits.

Nutrition research is one of those areas that will never, ever be settled. Were learning more and more about nutrition science every day. But you have to be careful where that science is coming from and who is paying for the studies. Many doctors use bias to make their points meaning they will cherry-pick statistical data to prove their point. Youll find hundreds of studies saying that veganism is best or Paleo is the way to go, or everyone should be eating a raw food diet. Research your diet thoroughly from numerous sources to get a well-rounded point of view.

To choose the best diet or way of eating for your body, consider your preferences and sensitivities first. Do you like meat, fish, grains, and loads of vegetables? Then consider your lifestyle and time needed to grocery shop, prep and cook meals. Luckily, there are lots of healthy meal delivery services for those who are time-crunched these days. I love and use Territory Foods myself when extra busy. You may have to shift your priorities to align with your new lifestyle. Next, consider your health concerns. Do you have an autoimmune disease or family history of an illness youd like to prevent? This will drive your decision.

Whatever dietary protocol you decide, you need to make sure you are getting all of the vitamins, minerals, fatty acids, protein, fiber and micronutrients necessary for optimal health. I recommend my clients get blood work when changing their diet too.

Dont be afraid to make mistakes along the way. I once tried to eat raw foods for a week and had such tummy troubles that I was miserable. Be open to trying new foods and diets, but remember to be in tune with your body and how you feel. Remember, your plan can change too its an evolving process.

Creating your personal diet plan can be fun. Remember to consider your overall health goals, what you want to achieve, take into account your dietary preferences, sensitivities, and one that suits your lifestyle. If your diet isnt sustainable meaning something you can do for the rest of your life then it wont work for you. Try to create a plan or way of eating that works for your body and your lifestyle.

It all comes down to common sense, so we must respect the physiology of the human body to determine what our nutritional needs really are and then tweak for bio-individuality. If you need support, I am here for you at wwwUnlockBetterHealth.com.

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What's the best diet for you? | Health & Food | fairfaxtimes.com - Fairfaxtimes.com


Jan 3

Junk food and the brain: How modern diets lacking in micronutrients may contribute to angry rhetoric – Vancouver Is Awesome

Ultra-processed foods high in sugar, fat and empty carbs are bad for the mind as well as the body. Lack of micronutrients affects brain function and influences mood and mental health symptoms.

Emotional, non-rational, even explosive remarks in public discourse have escalated in recent years. Politicians endure insults during legislative discussions; scientists receive emails and tweets containing verbal abuse and threats.

Whats going on? This escalation in angry rhetoric is sometimes attributed to social media. But are there other influences altering communication styles?

As researchers in the field of nutrition and mental health, and authors of The Better Brain, we recognize that many in our society experience brain hunger, impairing their cognitive function and emotion regulation.

Obviously, we are not deficient in macronutrients: North Americans tend to get sufficient protein, fats (though usually not the best fats) and carbohydrates (usually not the good complex carbs). But we are being cheated of micronutrients (minerals and vitamins), particularly in those whose food choices are dominated by ultra-processed products.

Ultra-processed products include things like soft drinks, packaged snacks, sweetened breakfast cereal and chicken nuggets. They generally contain only trivial amounts of a few micronutrients unless they are fortified, but even then, only a few at higher amounts.

Three published analyses from the 2004 Canadian Community Health Survey and the 2018 U.S. National Health and Nutrition Examination Survey revealed these sobering statistics: in Canada, in 2004, 48 per cent of the caloric intake across all ages came from ultra-processed products; in the United States 67 per cent of what children aged two to 19 years consumed and 57 per cent of what adults consumed in 2018 were ultra-processed products.

Most of us are aware that dietary intake is a huge issue in physical health because diet quality is associated with chronic health conditions such as obesity, diabetes and cardiovascular disease. The public is less aware of the impact of nutrition on brain health.

Given that our societys food choices have moved so strongly toward ultra-processed products, we need to learn about the substantial scientific evidence proving that micronutrient intake influences mental health symptoms, especially irritability, explosive rage and unstable mood.

The scientific evidence base for this statement is now vast, though it is so rarely mentioned in the media that few in the public are familiar with it. A dozen studies from countries like Canada, Spain, Japan and Australia have shown that people who eat a healthy, whole foods diet have fewer symptoms of depression and anxiety than people who eat a poor diet (mostly ultra-processed products).

Correlational studies cannot prove that nutritional choices are the cause of mental health problems: for that we turn to some compelling prospective longitudinal studies in which people with no apparent mental health problems enter the study, are evaluated for their health and dietary patterns, and are then followed over time. Some of the results have been astonishing.

In a study of about 89,000 people in Japan with 10-15 years of followup, the suicide rate in those consuming a whole foods diet was half that of those eating less healthy diets, highlighting an important new direction not yet covered in current suicide prevention programs.

Here in Canada, similarly powerful findings show how childrens dietary patterns, as well as following other health guidelines on exercise and screen time, predicted which children aged 10 to 11 years would be referred for diagnosis of a mental disorder in the subsequent two years. It follows that nutrition education ought to be one of the first lines of treatment for children in this situation.

Irritability and unstable mood often characterize depression, so its relevant that multiple independent studies have found that teaching people with depression, who were consuming relatively poor diets, how to change to a whole foods Mediterranean-style diet resulted in significant improvements. A Mediterranean-style diet is typically high in whole grains, fruits, vegetables, nuts, legumes, seafood and unsaturated fats such as olive oil.

In one such study, about one-third of the people who changed to a whole foods diet in addition to their regular treatment found their depression to be in remission after 12 weeks.

The remission rate in the control group using regular treatment but no diet changes was fewer than one in 10. The whole foods diet group also reported a cost savings of about 20 per cent in their weekly food budget. This final point helps to dispel the myth that eating a diet of ultra-processed products is a way to save money.

Important evidence that irritability, explosive rage and unstable mood can be resolved with improved micronutrient intake comes from studies evaluating micronutrient supplements to treat mental health problems. Most public awareness is restricted to the ill-fated search for magic bullets: studies of a single nutrient at a time. That is a common way to think about causality (for problem X, you need medication Y), but that is not how our brains work.

To support brain metabolism, our brains require at least 30 micronutrients to ensure the production of neurotransmitters such as serotonin and dopamine, as well as breaking down and removing metabolic byproducts. Many studies of multi-nutrient treatments have found improved mood regulation and reduced irritability and explosive rage, including in placebo-controlled randomized trials of children with attention deficit hyperactivity disorder and mood dysregulation.

The evidence is clear: a well-nourished population is better able to withstand stress. Hidden brain hunger is one modifiable factor contributing to emotional outbursts, aggression and even the loss of civility in public discourse.

Bonnie Kaplan receives funding from no organization currently, because she is retired. But during her career she received many grants from private foundations (donor funds) and from provincial funding competitions. Her only current affiliation is as a member of the Scientific Advisory Board of the John W. Brick Foundation.

Julia J Rucklidge receives or has received research funding from Health Research Council (NZ), Waterloo Foundation, Vic Davis Memorial Trust, University of Canterbury Foundation, Canterbury Medical Research Foundation, GAMA Foundation, and the Foundation for Excellence in Mental Health Care.

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Junk food and the brain: How modern diets lacking in micronutrients may contribute to angry rhetoric - Vancouver Is Awesome


Jan 3

Ryan Seacrests fans are concerned as he reveals hes on broth diet just months after suffering exhaustion… – The US Sun

FANS are worried for Ryan Seacrest after he posted a photo of his new diet to social media, which consisted solely of broth.

The 46-year-old was said to be suffering from "exhaustion" due to his various entertainment gigs.

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Ryan took to Twitter in late December to share a photo of his "Post Christmas diet," as he captioned the post.

It featured three bottles on a table. They were labelled "first meal," "second meal," and "third meal" respectively, and under that they were each labelled a different type of broth.

Fans quickly expressed their shock and concern over Ryan's new diet.

"I hope this is joke," one Twitter user wrote.

"Bro, eat some food," wrote another.

Broth is a liquid made of water with solids such as bones, proteins or vegetables cooked down. It is frequently used as the base for soup, but all-broth diets are popular for losing weight.

Last month, Ryan was spotted in Cabo San Lucas, Mexico, enjoying a break from work with girlfriend Audrey Paige, 24.

But even then, the executive was seen taking phone calls.

The trip came after The Sun exclusively reported that Ryans friends held an intervention to get him to take a "breather" from working so hard.

"Hes been go-go-go for 20 years now and he is almost 50" a source close to the DJ told us.

We thought he would have slowed down and settled down by now. But that hasnt been the case. Hes only gotten busier so everyone is worried about him and has been for years.

He works hard and works nonstop he will often skip solid meals and drink a green juice as a supplement so he doesnt 'waste time' by sitting down and eating."

Fans were worried when the TV personality was not present onLive With Kelly & Ryanalongside his co-host,Kelly Ripa, for multiple episodes in November.

Kelly Ripa's husband,Mark Consuelos, filled in when Ryan was out.

During a 2020 episode ofAmerican Idol,fans were left concerned for Ryan's health after a segment saw the host slur his speech and appear unable to focus properly.

His right eye also appeared to be drooping.

Following the health scare, Ryan reportedly considered apermanent moveback to Los Angeles.

He has nothing against New York, but he feels that he was healthier in Los Angeles, a sourcetold Closer Weekly at the time.

Ryan admitted hes been exhausted since his health scare in mid-May. Ryan knows the show needs the hosts in the same room - but right now, hes dreading the thought of not living in California."

Afterwards, reps for the host released the following statement: "Ryan did not have any kind of stroke last night."

Speaking to People magazine, the rep added: "Between LIVE with Kelly and Ryan, American Idol, On Air with Ryan Seacrest, and the Disney Family Singalong specials, he has been juggling three to four on-air jobs over the last few weeks and hes in need of rest."

Often dubbed the "hardest working person in Hollywood,"the American Idol host has never been married and doesn't have children.

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Ryan Seacrests fans are concerned as he reveals hes on broth diet just months after suffering exhaustion... - The US Sun



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