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Seaweed is an excellent source of vitamins, minerals, and antioxidants

A balanced and nutritious diet is closely linked to good overall health and wellbeing. By consuming wholesome foods, we provide our bodies with essential nutrients, vitamins, and minerals necessary for optimal functioning. A healthy diet can help prevent various health conditions like obesity, heart disease, diabetes, and certain cancers.

By improving our diet at the start of the new year, we give ourselves the opportunity to prioritise our health, make positive changes, and establish sustainable habits that can lead to a healthier and happier life. Keep reading as we discuss a list of superfoods you must add to your diet this year for better overall health.

Chia seeds are tiny but packed with essential nutrients like omega-3 fatty acids, fibre, protein, and antioxidants. They benefit the body by promoting digestive health, reducing inflammation, improving heart health, and aiding weight loss. Chia seeds can absorb water and form a gel-like substance in the stomach, which helps in keeping you fuller for longer and controlling hunger.

Seaweed is an excellent source of vitamins, minerals, and antioxidants, including iodine, iron, calcium, and vitamins A and C. Incorporating seaweed into your diet can support thyroid function, boost immunity, aid in detoxification, and improve cardiovascular health. It also contains a compound called alginate that can help reduce fat absorption, thereby assisting in weight management.

Turmeric contains a compound called curcumin, known for its potent anti-inflammatory and antioxidant properties. It benefits the body by reducing inflammation, supporting brain health, improving digestion, and enhancing skin health. Turmeric can also help combat chronic diseases like arthritis, diabetes, and certain cancers.

Kale is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as minerals like calcium and potassium. It benefits the body by promoting eye health, supporting bone health, reducing the risk of heart disease, and aiding in detoxification. Kale is also a good source of fibre, which aids digestion and promotes a healthy gut.

Blueberries are packed with antioxidants, including anthocyanins, which give them their vibrant colour. These antioxidants help protect the body against free radicals and oxidative stress, thereby reducing the risk of chronic diseases like heart disease and cancer. Blueberries also support brain health, improve memory, boost immune function, and have anti-aging properties.

Quinoa is a gluten-free grain-like seed that is rich in protein, fibre, vitamins, and minerals. It benefits the body by providing complete protein, supporting weight management, promoting gut health, and stabilising blood sugar levels. Quinoa is also a good source of iron, magnesium, and folate, making it an excellent choice for vegetarians and vegans.

Avocados are packed with healthy monounsaturated fats, fibre, vitamins, and minerals. They benefit the body by improving heart health, reducing cholesterol levels, promoting healthy skin and hair, and supporting weight management. Avocados are also rich in antioxidants like lutein and zeaxanthin, which are essential for eye health.

By incorporating these superfoods into your diet, you can provide your body with a wide range of nutrients, antioxidants, and health benefits. However, it's essential to maintain a balanced diet and consult a healthcare professional before making significant dietary changes.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Superfoods You Must Add To Your Diet In 2024 - NDTV

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Martine McCutcheon shares weight loss tips after transformation without a crazy diet  Express

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Martine McCutcheon shares weight loss tips after transformation without a crazy diet - Express

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Making some small changes and substitutions every day can be all it takes to make you feel better minus the guilt, diets and deprivation.

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As a new year arrives, so too does much interest in all things diet and health and undoing the overindulgence of the previous six weeks. While you may feel compelled to invest in an expensive detox program or juice cleanse, the reality is that it is our daily food habits that have the greatest effect on our weight and metabolism.

For this reason, if you would like to feel a little better, and even drop a couple of kilos, the best thing you can do is consider the daily changes you can make that will significantly impact your overall calorie and macronutrient intake, minus the diets, deprivation and feelings of guilt.

If your morning brew is a piccolo or shot of espresso or two, enjoy. But if your go-to order is multiple milk-based coffees consumed in place of a balanced breakfast, there may be a better way to get your caffeine. While coffee itself does not contain many calories, large serves of milk significantly increase our sugar intake. While the sugars in milk are naturally occurring, they do add up, especially if you enjoy a large latte a couple of times every day. For plant-milk fans, barista-made coffee tends to be higher in fats and sugars than unsweetened milk varieties you may find in supermarkets.

Solution: Stick to espresso or small milk-based coffees, and enjoy one or two each day with a meal, not as a meal replacement.

Long gone are the days when everyone ate breakfast at home first thing, before taking a break at 12pm for lunch, followed by dinner at 6pm sharp. Nowadays, breakfast is often skipped or replaced with coffee, lunch is pushed back until mid-afternoon, and dinner may not be enjoyed until 8pm or even 9pm, after long work days, going to the gym and running kids to activities. The issue with consuming more calories in the second half of the day is that we are not only more vulnerable to digestive discomfort at night, but we also regularly fail to wake up hungry the next morning. Over time this can leave us in a weight-gain cycle, as the body is programmed according to circadian rhythm and more likely to store fuel at night.

Solution: Aim for at least 12 hours overnight without food by consuming breakfast by 8am and lunch by 1pm. If you tend to have dinner later in the evening, try to have a lighter meal.

When was the last time your plate was half filled with salad or vegetables? For many people, probably quite a while. Most of the space on our plate is usually taken up with meat and carbs such as rice or pasta, alongside a token vegetable or two. The easiest and most powerful way you can improve your overall nutrient intake and support weight control is to load up any meal with two to three cups of salad or vegetables. Not only will you eat fewer calories overall, but you will consume significantly more fibre and vitamins, which support digestive health and help you feel better every day.

Solution: Add dressings, roasted vegies and flavoursome sauces to your salads and vegetable dishes to make them more delicious and appealing.

While its important to bump up your intake of vegetables and salad, dont ditch the protein altogether. For those of us moving into our 40s and 50s, research increasingly shows that an adequate intake of protein is extremely important. Eating enough protein not only helps prevent muscle mass losses and reductions in metabolic rate, it also helps optimise the intake of key nutrients including iron and calcium, and buffers the need for fuel from carbohydrates. Ideally, adults need at least one gram of protein per kilo of body weight each day, which many of us fall far short of thanks to our carbohydrate-heavy meals and snacks. To tick the box on your daily protein intake, make it a priority to include a protein-rich food such as meat, chicken, fish, eggs or dairy at each of your meals and snacks, and notice how much more satisfied you feel in between meals.

Solution: Focus on protein-rich snack foods such as yoghurt, nuts, tuna, salmon and protein-based bars.

There are plenty of fasting regimens that encourage low-calorie days or reducing the number of meals consumed each day, and while these may work for some, there is just as much benefit in proactively including a lighter, lower-calorie day each week to help buffer the higher calorie days most of us frequently enjoy. Here, eating lower-calorie foods such as salads, vegetable-based meals and even a shake is an easy way to reduce your overall calorie intake to help counter overindulgence, without skipping meals or being overly restrictive.

Solution: Get into the habit of eating lightly one day each week, with a focus on soups, salads, white fish and fruit to load up key nutrients and get back in touch with your natural hunger after periods of overeating.

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Five simple diet changes that will make a big difference to your health in 2024 - Sydney Morning Herald

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Jillian Michaels has been helping people achieve their fitness goals for over 30 years and shes spilling her secrets for success with Us Weekly.

The bottom line is, you really kind of need all [different types of workouts] and you want to try to incorporate [them] all, Michaels, 49, told Us exclusively while promoting her line of iTOUCH Wearables. The most important thing [is] it doesnt have to be perfect.

After becoming certified as a personal trainer and opening her Beverly Hills sports medicine facility in 2002, Michaels rose to fame as a trainer on the reality series The Biggest Loser. Throughout her decades working in the wellness industry, Michaels has become a firm believer that theres no such thing as the best type of workout.

When it comes to different types of training, whether its strength training, cardiovascular conditioning, HIIT training, theyre all important, she told Us. Its kind of like saying, Whats more important, Vitamin C or Vitamin D? So, you dont need to be overwhelmed.

Friendship and fitness! Celebs are just likeUs theyd rather stay in shape with the help of their friends or significant others. Whether its assuming the downward dog position, hitting the pavement or lifting weights, stars enjoy shedding pounds with their famous acquaintances by their side. Reese Witherspoon, for example, goes on hikes with her []

Recovery is nearly as important as the exercise itself. The reality is that when were sore after a workout, whats going on is we have these micro-tears in the muscle, and thats a good thing, Michaels explained. When youre sore, you really want to drink a lot of water. Being hydrated, getting your sleep for recovery, and doing some light cardio activity is going to heal you more quickly.

Most importantly, Michaels warned against overtraining muscles. Dont go train that same muscle again, because then those little mico-tears can become a little bit bigger, and then you get into over-training, she said. Recovery is really important, and that comes with rest.

Drama, drama, drama! Jillian Michaels is not afraid to speak her mind, no matter what the topic, resulting in many feuds with health professionals and celebrities over the years. The former Biggest Loser star has publicly called out Andy Cohen, Lizzo and Teddi Mellencamp for their differing opinions and questioned fitness trends and weight []

While fasting before a workout might be trendy, Michaels isnt convinced. Depending on your fitness goals, the reality is that you should probably eat a little something before you go to the gym, she told Us. Based on everything Ive read, and everything Ive experienced doing this since I was 17 years old, [fasted workouts] are less effective. When you have blood sugar available, it gives you more power.

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Michaels noted that the key is not to overthink it when it comes to nutrition, but eating a balanced meal or snack at least an hour before hitting the gym can provide a valuable burst of energy. She typically enjoys a protein shake, yogurt parfait or peanut butter and banana whole grain toast.

With reporting by Christina Garibaldi

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Jillian Michaels Reveals Her Fitness Secrets: From Diet to Recovery - Us Weekly

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Over the past few months, Ive had some time away from the computer and have taken several very long plane trips and some shorter car rides, which means a bit more reading, TV & movie watching, and podcast listening than usual. Oh, and holiday movies.

But the main story is how many things Im currently in the midst of but havent finished: the latest season of the Great British Bake Off, season 3 of The Great, season 4 of For All Mankind, season 2 of Reservation Dogs, season 2 of The Gilded Age, the Big Dig podcast, On the Shortness of Life by Seneca, Excellent Advice for Living: Wisdom I Wish Id Known Earlier by Kevin Kelly, and Ive just dipped a toe into Craig Mods Things Become Other Things. Thats five TV shows, one podcast, and three books. Im looking forward to tackling some of that (and maybe a new Star Trek series) over the upcoming holiday weekend.

Anyway, heres my recent media diet a roundup of what Ive been reading, watching, listening to, and experiencing over the past few months.

The Killer. The excellent Michael Fassbender portrays a solitary, bored, and comfortable killer for hire who has a bit of a midlife crisis in fast forward when a job goes wrong. (A-)

Fortnite OG. I started playing Fortnite in earnest during Chapter 3, so it was fun to go back to Chapter 1 to see how the game worked back then. (B+)

Northern Thailand Walk and Talk. Im going to write more soon but this was one of the best things Ive ever done. (A+)

Edge of Tomorrow. Speaking of video games Still love this under-appreciated film, despite a third act that falls a tiny bit flat. (A)

The Vaster Wilds by Lauren Groff. I did not enjoy this quite as much as Matrix especially the last third but Groff is one hell of a writer. (B+)

New Blue Sun. Good on Andr 3000 for not doing the expected thing and instead releasing an instrumental album on which he plays the flute. (A-)

Songs of Silence. I cant remember who clued me into this lovely instrumental album by Vince Clarke (Erasure, Depeche Mode), but its been heavily in the rotation lately. (B+)

Trifecta. A.L.I.S.O.N.s Deep Space Archives is a favorite chill work album for me and this one is nearly as good. (B+)

The Hunger Games: The Ballad of Songbirds and Snakes. Entertaining but lacks the zip and coherence of the first film. (B)

Shoulda Been Dead. I had no idea that Kevin Kelly appeared on an early episode of This American Life until someone mentioned it offhand on our Thailand walk. What a storylisten all the way to the end. (A)

Train Dreams by Denis Johnson. Oh the writing here is exquisite. (A)

Avengers: Infinity War & Avengers: Endgame. These are endlessly rewatchable for me. (A)

Elemental. Good but not great Pixar. (B)

The Wrong Trousers. I watched this with my 16-year-old son, who hadnt seen it in like 9 or 10 years. We both loved it it still has one of the best action movie sequences ever. (A+)

The Mountain in the Sea by Ray Nayler. Are AGI robots intelligent? Are octopuses? Are humans? This novel plays entertainingly with these ideas. (A-)

Myeongdong Kyoja. I stumbled upon this place, extremely cold and hungry, and after a brief wait in line, I was conducted to an open seat by the no-nonsense hostess running the dining room. The menu only has four items, conveniently pictured on the wall I got the kalguksu and mandu. The hostess took my order and then, glancing at my frozen hands, reached down and briefly gave one of them a squeeze, accompanied by a concerned look that lasted barely half a second before she returned to bustling around the room. A delicious meal and a welcome moment of humanity in an unfamiliar land. (A)

Vagabonding: An Uncommon Guide to the Art of Long-Term World Travel by Rolf Potts. This made me want to give notice to my landlord and take off for somewhere else. (A-)

Barbie. Second viewing. Entertaining and funny, but this is a movie that has Something To Say and I still cant figure out what that is. (B+)

Emily the Criminal. There were a few hiccups here and there, but I largely enjoyed this Aubrey Plaza vehicle. (A-)

Midnight in Paris. Not going to recommend a Woody Allen movie these days, but this is one of my comfort movies I watch it every few months and love every second of it. (A)

Gran Turismo. Extremely predictable; they could have done more with this. (B)

The Rey/Ren Star Wars trilogy. I have lost any ability to determine if any of these movies are actually good I just like them. (B+)

Loki (season two). This was kind of all over the place for me but finished pretty strong. Glorious purpose indeed. (B)

Die Hard. Still great. (A)

Home Alone. First time rewatching this in at least a decade? This movie would have worked just as well if Kevin were 15% less annoying. (B+)

The Grinch. My original review stands: I wasnt expecting to sympathize so much with The Grinch here. The social safety net constructed by the upper middle class Whos totally failed the most vulnerable member of their society in a particularly heartless way. Those Whos kinda had it coming. (B+)

Past installments of my media diet are available here. What good things have you watched, read, or listened to lately?

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My Recent Media Diet, the End of 2023 Edition - kottke.org

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Doctor shares six dietary changes that could help you live up to 13 years longer  Express

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Eat protein at breakfast to lose weight and manage hunger: dietitian advice  Business Insider

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The Greek diet is well-known around the world for ensuring longevity and Buettner says that eating like an Ikarian is the purest form of the Mediterranean diet. The local diet is unique from other Greek, Italian, and nearby islandsbecause of its focus on beans and legumesespecially chickpeas and lentilsand wild greens, he says.

There are nine healthy Greek foods considered staples in the Ikarian diet, and if your goal is to live a long life, below are the ingredients to add to your dishes that can help you reach that century!

WILD GREENS (XORTA)

Seasonal Xorta, which are grown in most Ikarian gardens, provides the purest form of the Mediterranean diet in the world, says Buettner. Wild greens are extremely high in antioxidants, with a study showing that they contain more antioxidants than blueberries. If you dont live in Greece, you can still enjoy Xorta, as you can use almost any leafy green vegetable you can get your hands on, including endive, dandelion (Radikia), spinach, purslane, beetroot leaves, chicory or amaranth (Vlita).

All these leafy greens are packed with vitamins and minerals as they are high in vitamin K, vitamin A, vitamin C, fibre, and potassium, plus low in calories.

OLIVE OIL

Greek Olive oil is packed with essential vitamins and minerals, especially vitamin K and vitamin E. It also contains calcium, iron, sodium, and potassium. Worldwide studies have linked the consumption of olive oil with health benefits, such as a heightened immune system, anti-inflammatory properties, and protection against Alzheimers. Specifically, Greek extra virgin olive oil, compared with other olive oils on the market, has the lowest acidity (approximately 0.5%), way below the minimum 0.9% set by the EU and US authorities. Consuming Greek olive oil is one of the best products you can add to your diet in order to gain major health benefits.

Ikarians use olive oil for dressing their salads and vegetables as well as for cooking.

POTATOES

Potatoes are high infiber,potassium,vitamin C, andvitamin B6 content and coupled with its lack of cholesterol, all support heart health. Potatoes contain significant amounts offiber.Fiber helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease. Ikarians use potatoes for baking; they add them to their salads, and they are also great in soups.

BLACK-EYED PEAS

The flavonoids in beans may help reduce heart disease and cancer risk. Phytosterols, also in legumes, help reduce blood cholesterol levels.Black-eyed peas provide a number of nutrients, are a rich source of fiber and can be used in a number of recipes. For vegetarians, such beans can provide a needed source of iron. Black-eyed peas are made in soup and salad form.

MEDITERRANEAN HERBS

Most herb lovers agree Greek Oregano is the most flavoursome and, without a doubt, one of the best herbs in the world. Oregano grows practically everywhere in Greece, and whether fresh or dried, it addsbeneficial propertiesalong with its characteristic fragrance and flavours to many dishes. Oregano, rosemary, sage, thyme, basil, and parsley are linked to lowering inflammation. One thats especially powerful isgarlic, which Ikarians love and add to many of their cooked and raw dishes!

LEMONS

Whether you add slices to your water or use citrus fruit to brighten up your meals,lemon revs up your metabolism, helps with digestion and ishigh in calcium, potassium, and vitamin C.

CHICKPEAS

Chickpeas are a Greek staple and loaded with benefits, including being a fibre- and protein-rich alternative to meat. They are made in soup and salad forms.

GREEK COFFEE

Worldwide studies throughout the years have shown that Greek coffee has major health benefits, going as far as to say that drinking a cup of Elliniko kafe a day can increase your lifespan! Boiled Greek type of coffee, which is rich in polyphenols and antioxidants and contains only a moderate amount of caffeine, seems to gather benefits compared to other coffee beverages, says University of Athens professor and study leader Gerasimos Siasos.

According to many studies, Greek coffee can reduce the risk of premature death. For instance, experts found that people on the island of Ikaria, who drink boiled Greek coffee at least once per day, have better cardiovascular health than others, with most locals living beyond 90 years of age.

HONEY

Greek honey is one of the most nutritional, natural foods, filled with vitamins, minerals, and antioxidants. Honey contains anti-bacterial, anti-viral and anti-fungal substances and has been used for centuries as a treatment for sore throats, coughs, minor burns, cuts and other bacterial infections.

Studies show that honey is one of the easiest foods to digest and is known for its cancer-fighting properties (rich in phenolic compounds). It also aids in preventing osteoporosis.

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How An Ikarian Diet Can Help You Live To 100 - GreekCityTimes.com

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In the last few years, the health-meets-travel trend has reached new heights, in no small part thanks to gyms themselves. In 2019 the luxury fitness-club empire Equinox opened its first hotel in New York City. Now, everyone's taking their exercise routines with them wherever they go. Before the pandemic, my clientele was local, says Luke Goulden, a London-based personal trainer who now also coaches clients virtually. They don't want to break routines when they're traveling for work or pleasure. The good news: Hotels are paying attention.

Beyond upgrading their on-site hotel gyms, properties big and small are fusing exercise with travel, often by partnering with big names in fitness. Hilton and Peloton offer in-room bikes at select locations. Westin Hotels & Resorts spins sightseeing into a workout with its RunWestin program where, in Vancouver, group runs tour landmarks like the seawall and Stanley Park (all levels welcome), while its partnership with the Abbott World Marathon Majors helps guests train for marathons in Boston, New York, and elsewhere. At Hotel Figueroa in Los Angeles, a Rest & Recovery Suite comes with Forme smart fitness mirrors for strength training and Hyperice gadgets like massage guns to relieve sore muscles. Just remember to pack your sneakers.

The gym at Pillar Wellbeing, Raffles London at The OWO, led by celebrity trainer Harry Jameson, offers custom exercise programs, a 20-meter pool, a movement studio, top-notch physical therapists, and more. The hotel's Lifestyle Suites come with their own gym and a virtual PT, and are specially set up for in-room massages. Book a suite and get access to Virgin Active, Tanjong Pagar, Sofitel Singapore City Centre which houses the city's only high-altitude studio, where you can train in a simulated high-elevation, low-oxygen environment for improved performance. For wellness at sea level, take an antigravity yoga class, or slip into a regenerative sleep pod.

Dedicated wellness suites at Hotel Esencia, Quintana Roo, Mexico, each have a steam room and a private gym stocked with fitness gadgets upon request, including a Peloton bike, TRX suspension training equipment, a Technogym treadmill and weight set, a Lululemon Studio (the smart mirrorslashvirtual trainer), and no-tech yoga mats. At Montage Kapalua Bay, Hawaii, the gym's la carte menu delivers workout equipment to guest rooms, from standard fare like free weights and resistance bands to Bosu balls and spin bikes (guest's choice: Peloton or Technogym). Recovery is covered by Hypervolt massage devices and Vyper vibrating foam rollers.

This article appeared in the January/February 2024 issue of Cond Nast Traveler. Subscribe to the magazine here.

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Hotel Gyms Are Getting Better and Better | Cond Nast Traveler - Cond Nast Traveler

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Workout programs key to balancing lives of cardiac patients  Oakland Press

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Workout programs key to balancing lives of cardiac patients - Oakland Press

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