The ketogenic diet has as many critics as it does fans. The new book "The Case for Keto" tells us how to do it right

The "keto" (ketogenic) diet is one of the most talked-about diets out there right now. It calls for eating little to no carbs, sugars, and grains -- and a high amount of fats and protein. This puts your body into a state of ketosis, where it burns fat and turns it into fuel.

Science and Health Journalist Gary Taubes' new book The Case for Ketoexplains how the keto diet can be beneficial, using science to guide his thinking. He joined New Day NW to explain more about what going keto looks like.

ABOUT THE BOOK: Based on twenty years of investigative reporting and interviews with 100 practicing physicians who embrace the keto lifestyle as the best prescription for their patients health, Gary Taubes gives us a manifesto for the twenty-first-century fight against obesity and diabetes.

For years, health organizations have preached the same rules for losing weight: restrict your calories, eat less, exercise more. So why doesnt it work for everyone? Taubes, whose seminal book Good Calories, Bad Calories and cover stories for The New York Times Magazine changed the way we look at nutrition and health, sets the record straight.

The Case for Keto puts the ketogenic diet movement in the necessary historical and scientific perspective. It makes clear the vital misconceptions in how weve come to think about obesity and diet (no, people do not become fat simply because they eat too much; hormones play the critical role) and uses the collected clinical experience of the medical community to provide essential practical advice.

Segment Producer Joseph Suttner. Watch New Day Northwest 11 AM weekdays on KING 5and streaming live on KING5.com. Contact New Day.

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Is there a healthy way to go Keto? - KING5.com

The South Beach Diet and Jenny Craig are two popular commercial weight loss programs.

Both offer premade meals and snacks designed to support weight loss and help save you time on meal prep.

However, while the South Beach Diet and Jenny Craig are similar in many ways, several key features set them apart.

This article compares some of the main similarities and differences between the South Beach Diet and Jenny Craig to help you decide which is right for you.

Heres a basic overview of how each program works.

The South Beach Diet was developed by Dr. Arthur Agatston, an American cardiologist.

It limits high carb ingredients and added sugars while promoting non-starchy vegetables, healthy fats, and lean protein sources.

The principles of the South Beach Diet are outlined in a book written by Dr. Agatson, which you can use to follow the diet on your own.

The South Beach Diet also offers plans that deliver a variety of premade meals and snacks to help simplify weight loss.

The three available plans are:

The South Beach Diet also sells a 1-week reboot kit, which includes a selection of meals and snacks that can supposedly help you lose up to 7 pounds (3.2 kg) in just 1 week.

Jenny Craig is a diet program that delivers fully prepared foods designed to promote weight loss.

Several plans are available, each of which varies in price and the number of meals provided.

Some plans also include in-person or virtual coaching with a Jenny Craig consultant each week.

Here are the plans that Jenny Craig offers:

In addition to the meals and snacks provided by Jenny Craig, members are encouraged to enjoy one healthy snack per day and exercise regularly.

Jenny Craig also offers a maintenance plan, which involves slowly transitioning from prepackaged foods to preparing your own meals at home.

Here are some of the menu options available for each program.

The South Beach Diets menu has a wide range of options for breakfast, lunch, and dinner.

It also offers several sweet and salty snacks, including protein shakes, nacho puffs, cookie bites, and mixed nuts.

The South Beach Diet allows you to make your own meal plan each week by choosing your favorite meals from the companys menu.

You can also filter the menu to view items that are vegetarian, diabetes-friendly, low in carbs, or free of specific ingredients.

Each item contains a detailed list of ingredients, along with preparation instructions and nutritional information.

The website also displays customer reviews for each menu item, which may be useful when selecting the items youd like to add to your meal plan.

Jenny Craig offers a variety of premade meals and snacks, with over 100 menu items.

Each week, you can customize your order by selecting your favorites from the full menu.

All items include information about their nutritional value and ingredient content.

Although Jenny Craig offers a low carb plan specifically for people with type 2 diabetes, limited options are available for other restrictive eating patterns, including vegan, vegetarian, and gluten-free diets.

Heres how the two programs compare in terms of price.

The cost of the South Beach Diet depends on which plan you select.

Heres the price for each South Beach Diet plan:

Free shipping is offered with all plans. You can also purchase multiple months in advance or sign up for a recurring subscription to receive additional savings.

Optional add-ons are also available, including extra snacks, protein bars, desserts, and meal bundles.

Jenny Craig has several plans to choose from, each of which differs in price.

Heres the cost of each Jenny Craig meal plan:

Both the Essential Meal Plan and Rapid Results Max Meal Plan include free delivery.

However, theres an additional charge for shipping if you order fewer than 2 weeks worth of meals at a time on the Simple Meal Plan.

You can also purchase optional extras when checking out, including snacks, shakes, and desserts.

Both programs have been shown to support short-term weight loss.

According to the companys website, members can expect to lose 12 pounds (0.51 kg) per week while following the South Beach Diet.

One older study in 20 people with metabolic syndrome showed that those who followed the South Beach Diet for 12 weeks lost an average of 11.5 pounds (5.2 kg) and experienced reductions in belly fat and total body fat (1).

Other research has also found that dietary patterns similar to the South Beach Diet may aid weight loss.

For example, one study in 331 people with obesity showed that following a low carb, low calorie, high protein diet for 9 months led to greater weight loss and fat loss than a standard low calorie diet (2).

Another study observed that decreasing your carb intake may help boost the number of calories you burn throughout the day (3).

Plus, research shows that protein and fat may have a greater effect on hunger-regulating hormones, such as ghrelin and glucagon-like peptide 1 (GLP-1), compared with carbs, which may help promote appetite control (4, 5).

Like the South Beach Diet, Jenny Craig claims that members typically lose an average of 12 pounds (0.51 kg) per week on the program.

Citing a study published on the Jenny Craig website, the company also claims that you can lose up to 17 pounds (7.7 kg) within your first 4 weeks on the Rapid Results Max plan (6).

However, keep in mind that this study was not published in a peer-reviewed journal. Additionally, neither information about its funding nor other potential sources of bias was made available.

Still, several other studies have found that Jenny Craig may aid weight loss.

For instance, one large review of 39 studies showed that people who used Jenny Craig for 1 year achieved 4.9% greater weight loss than a control group (7).

Another small study found that women who followed the program lost an average of 11.8 pounds (5.3 kg) over 12 weeks (8).

There are also a few other benefits associated with each program.

With a variety of fully prepared meals and snacks to choose from, the South Beach Diet makes it easy to follow a low carb diet.

The book also offers detailed information and guidelines on how to follow the diet, which may be beneficial if you decide to start preparing your own meals at home instead of purchasing the premade meals.

It may also help ease your transition back to a typical diet once you have reached your weight loss goals.

Whats more, some research has found that low carb diets may help improve blood sugar management in people with type 2 diabetes (9, 10).

Jenny Craig may be a good option for those who prefer a more structured and simple weight loss program that leaves little room for error.

Because all dishes are delivered fully prepared and ready to enjoy, Jenny Craig can also help you save time throughout the week on meal prep.

Certain plans also offer personal coaching, which may help those who benefit from having additional social support and increased accountability.

Plus, some research has found that Jenny Craig may support blood sugar control in people with type 2 diabetes (11, 12).

There are some drawbacks to consider with both programs as well.

While its possible to follow the South Beach Diet using the recommendations found in the book, the company promotes the use of its premade meals and snacks to speed weight loss.

Processed foods have been associated with a variety of serious health problems in the long run, including a higher risk of chronic conditions like cancer, heart disease, and type 2 diabetes (13).

Eating only the meals and snacks provided by the South Beach Diet could also make it more difficult to transition back to a typical diet.

Additionally, the South Beach Diet may not be suitable for those with specific dietary restrictions or food allergies, as there are limited options available to fit certain needs.

Finally, with plans ranging from $12.50$16.43 per day, it can be pretty pricey, compared with similar programs.

Instead of teaching you how to prepare healthy meals at home, Jenny Craig encourages the intake of fully prepared, highly processed meals.

While this may be convenient, it can make it much more difficult to transition back to a typical diet and maintain your weight loss long term.

Furthermore, the program may not be a good fit for everyone, as it offers very few options for those with dietary restrictions, food allergies, or intolerances.

Its also very expensive, with plans ranging from $12.99$25.99 per day.

This means you could spend over $800 on the program in a single month, which may be challenging for those on a budget.

Both Jenny Craig and the South Beach Diet provide prepackaged meals and snacks designed to help simplify weight loss.

Unlike the South Beach diet, Jenny Craig offers coaching and peer support to help hold you accountable and provide personalized advice.

On the other hand, the South Beach Diet can be followed using only the recommendations described in the book.

This can not only ease your transition back to preparing healthy meals at home but also be more cost-effective and sustainable in the long run.

Jenny Craig is a commercial weight loss program that delivers a variety of fully prepared meals and snacks.

Meanwhile, the South Beach Diet is a low carb diet plan that offers prepackaged meals and snacks.

Although both programs may aid weight loss, Jenny Craig offers social support, while the South Beach Diet provides additional guidance in the book to support long-term weight loss.

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The South Beach vs. Jenny Craig: Cost, Menu, and Effectiveness - Healthline

By Wendy M. Henrichs Board Certified Chiropractic Pediatrician and Nutrition Counselor

This past year has been a challenge for many. The comfort of your daily routine has been disrupted, causing stress. The struggle of not seeing family and friends is also stressful. This has led to stress eating combined with a decrease in exercise or intensity of exercise resulting in weight gain. Not only that, but stress has a negative effect on your immune system and how it functions. It also contributes to the development of degenerative illness and disease. There are several studies published recently examining how the COVID-19 pandemic life has affected eating behaviors, physical activity and stress.

One study published in Obesity reported that about one third of the approximately 8,000 study participants had gained weight and exercised less since April 2020. Those who were already obese were affected the most. There are many things you do not have control over during the pandemic life, but you do have control of what you eat, how much you exercise, and how you view the current state of life. Regardless, 2021 is upon us, bringing an opportunity to start anew and take your health and fitness to a new level.

If your fitness and exercise routine has taken a beating in the past nine months, now is the time to make a change.

Consistent cardiovascular exercise contributes to weight control and weight loss. It also strengthens your heart, lungs and blood vessels. A sweaty cardio session will amp up your metabolism for one to two hours post-exercise. Weight and strength training builds lean muscle necessary for bone strength and bone density as you age. It also stimulates your metabolism for hours, and the more lean muscle you have, the more calories you will burn at rest. This is especially important for long term weight control. Exercise is excellent at decreasing cortisol, your stress hormone, and improving your immune system function. If you are short on time and equipment, no problem. You can do body weight HIIT (high intensity interval training) workouts that only take 10-15 minutes. High intensity interval training is an excellent form of cardiovascular exercise. According to the British Journal of Sports Medicine, at least 12 weeks of high-intensity interval training (HIIT) improves cardiometabolic risk factors such as waist circumference, percent body fat, resting heart rate, systolic blood pressure and diastolic blood pressure in overweight/obese populations. BJSM 2017; 51:494-503.

Whatever type of exercise you choose, just decide to get up and move more in 2021. Whether you go to work, work at home, or are staying at home, you can set a timer to get up and move every hour. You can also schedule exercise into your daily routine. Work towards 150 minutes (about two-and-a-half hours) or more of exercise weekly, and you will be on your way to a leaner, fitter, healthier you in 2021.

Jack Lalane used to say, if man made it, I wont eat it. The centenarian Blue Zoners have figured this out as well eating a mostly plant-based diet. The standard American diet (SAD) is laden with sugar, artificial sweeteners, additives, preservatives, added hormones, and pesticides. Consuming added sugar leads to unwanted weight gain, type II diabetes and obesity. Additionally, it is a major cause of inflammation and lowered immune function both of which increase your risk related to COVID-19. Now that the holiday season is over, it is a great time to get rid of added sugar along with processed and packaged foods. An easy way to do this is to fill your plate with vegetables and/or fruit first. They are low in calories, high in prebiotic fiber (which is good for your gut bacteria), and loaded with vitamins, minerals, and antioxidants. Eating veggies and fruit will lower your insulin response after a meal which leads to better blood sugar control along with the antioxidants which will improve your immune function. Eating veggies or fruit combined with protein and good fats from nuts, seeds, wild caught fish, grass fed beef, wild game, eggs, legumes, lentils, chia seeds, hemp hearts and quinoa will help to reduce inflammation in your body, which is a risk factor for poor outcomes from Covid-19 and will take your health to a new level 2021. Choose organic as much as you can in all your food choices. Work towards eating seven to ten half-cup servings of vegetables and fruit daily combined with (three to four) four-ounce servings or protein and two to three tablespoons of good fats. Your waistline and immune system will thank you.

The added stress of the current situation has made it even more important to exercise and eat a good diet, but sadly, for many this has not been the case. Please do not become a statistic of the pandemic. The New Year brings the possibility to change. There is also the hope of returning to some sense of normalcy with the release of the COVID-19 vaccine to the public. Make January 2021 a month filled with improved eating habits that include eating less added sugar and processed foods, eating more plant-based foods, and eating more good protein and good fats. Make a commitment to get up and move daily, every minute counts. Add weight training and body weight exercises and watch your waistline whittle away.

This will get you on a good start to improving your health and fitness in 2021. It will also help reduce inflammation and lower your risk for a bad outcome if you do contract the SARS-CoV2 virus. Remember, it is never too late to make a shift in health. Dr. Wendy Henrichs is a board certified chiropractor and nutrition counselor at Timber Land Chiropractic in Rhinelander. For a complimentary chiropractic, nutrition or lifestyle counseling consultation, visit TimberlandChiropractic.com, Facebook, or call 715-362-4852.

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Shift in Health: Improve your health and fitness in 2021 - Starjournalnow

Over the last year, many guys have found themselves gaining weight due to the impact that life in lockdown has had on their diet and physical activity. When you can't leave the house, you're more likely to spend more hours sedentary, enjoying the creature comforts of the couch and your favorite snacks in front of the TV, just like your old man. Which means that once again, discussions of "dad bods" have proliferated online.

The phrase "dad bod" refers to an average guy who doesn't have a lean, shredded physique. He might instead have a paunch or visible beer belly, without being hugely overweightjust like the stereotypical suburban father of a nuclear family. And while plenty of language surrounding differing body typesespecially those considered less conventionally desirable, like "skinny fat" before itcan be laden with judgment or derision, "dad bod" originated as be a term of endearment. It evokes a relatable, warm kind of dude who kicks back with a beer and pizza after his kids have gone to bed (although it should be mentioned that a dad bod is not exclusive to men who are actually fathers).

Mackenzie Pearson, then a student at Clemson University, was one of the first people to use the term online, in her 2015 article 'Why Girls Love the Dad Bod.' Pearson did not coin the phraseshe describes in the story how the term had come to her attention through a handful of friends who happened to be into guys who had a tummy instead of a six-packbut her piece, which went viral, certainly helped to popularize it.

Plenty of men at the time responded warmly to the notion of the dad bod, feeling it to be a largely positive descriptor for their body type at a cultural moment when the swole male physique was experiencing an ascent in media, propelled by the rippling muscles of actors like the Chrises Hemsworth and Evans.

But in the half-decade since we first heard those two words, they have been used so frequently, and in so many contexts, that their definition has evolved, with some people applying highly restrictive caveats and conditions.

"The dad bod is about being fit enough, just not narcissistically 'it's all about me' uber-fit," wrote The Guardian's Barbara Ellen in 2020. "It's about having minor love handles, not letting yourself go. When women talk about dad bods, they really mean 'Hollywood-casual dad bod': the likes of Matt Damon, father of four, photographed ambling around, looking relatively normal."

By this logic, you only have a dad bod if you are fit, but not too fit; if you have some fat, but not too much. Think of the category as a fifth option left just off the edges of our "Cut, Ripped, Jacked, or Swole" continuum. Who decides this isn't clear. Nor is the answer as to whether or not it should be hailed as progress that the male body is now being subjected to a gaze almost as hyper-critical as that which has plagued women for centuries.

When Jason Momoa, one of Hollywood's fittest working actors, was photographed on vacation in 2019 taking some time off his strict Aquaman training and diet regime, he was accused of having a "dad bod" despite still being in peak condition, albeit with slightly less definition than when training every day on the set of a movie. More recently, after the internet went wild for Zac Efron's "dad bod" physique last year, Men's Health clarified in its coverage that "he still looks very fit by just about any normal person's standards," and that usage of the term was inaccurate in this instance. Apparently, at some point, people started saying "dad bod" when they simply mean "hydrated."

The blurring of definitions means that unfortunately, what began as a fairly inclusive, body-positive term for a certain type of guy is now being increasingly used either to fat-shame, or to self-flagellate. You don't need to spend too long scrolling through Instagram to find posts where the fittest, leanest, most shredded individual might describe themselves as having a "dad bod" if they happened to skip a workout or eat bread one day.

Naturally, some chubbier guys have expressed annoyance when this happens; thin, fit bodies are already centered and rewarded in media, without one of the few positive physical descriptors for fat people being appropriated by these guys too. (The slang term "thicc" is frequently misaligned in similar fashion.)

It's likely that this trend started out as an exercise in irony. But what's worrying is how, in true internet fashion, the way a word is used can end up warping how it is interpreted, and subsequently, how a person perceives their own body or the bodies of others. The relationship between social media and body image is already so fraught: what damage might it do to somebody already struggling with self-confidence if they see a swole fitness influencer complaining about their own "dad bod"?

While everyone's relationship with their own body and their approach to fitness is personal and unique, the same can't necessarily be said of language. Words have meanings, and those meanings matter.

The short answer is, you don't have to.

If you want to lose some weight or work on your fitness because it's something that will make you feel happier or healthier, go ahead. Some characteristics of the dad bod, namely belly fat, could potentially lead to risks down the line, so taking the initiative to get more active to improve your quality of life wouldn't be a bad move.

But weight and body composition are not the only indicators of health. If you like the way you look, and enjoy the dadness of your bod, then you keep on doing you.

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What Does It Even Mean to Have a 'Dad Bod' Anymore? - menshealth.com

Workout tips: Hydrate yourself throughout the workout to boost stamina and energy levels

Workout tips: Your stamina can make or break your workout. If you have a good stamina, it can up your exercise performance and help you achieve quicker and better results. In one of latest Instagram Reels, nutritionist Pooja Makhija says that stamina is something you build and are not born with. Being physically active throughout the day, eating healthy foods and pushing your limits on a daily basis are a few ways that can help in boosting your stamina. Besides, there are other ways that can help in boosting your stamina before workouts.

According to Mumbai-based Makhija, eating a good pre-workout snack can help in boosting your stamina and making you feel more energetic through the workout. You can have a fresh and seasonal fruit like a banana or orange. A handful of nuts along with one date also makes for a great pre-workout snacking option.

Nut butter on toast or a cup of yogurt with chia seeds and flaxseeds is another great pre-workout snacks, as per the nutritionist.

Also read:Weight Loss Workout: Here's A 5-Exercise Bench Workout That You Can Do At The Park Today

While some fitness trainers recommend not drinking water while exercising, Makhija says that you should in fact drink water throughout your workout. It can help in maintaining and even boosting your stamina during your workouts.

When you exercise, you sweat. In this process, there occurs a loss of electrolytes and water. To replenish your electrolyte balance, you can have drinks like coconut water, fresh sugarcane juice or even take vitamin c supplements.

Also read:Maximise The Results Of Your Workout With These Expert-Recommended Diet Tips

This stands true for both your diet and workout. You must always stick to workouts that you enjoy. Without being too hard on yourself, you should do exercises that do challenge you, but are also fun for you. You can opt for doing aerobics, Zumba, dance, tabata or HIIT. As far as the exercise is something that you naturally enjoy, you will automatically put in more effort to up your exercise performance as well as stamina.

"Stamina is something you build and are not burn with. Whatever good things we build, end up building us," says Makhija in the video.

Also read:Weight Loss: Healthy Diet, Regular Exercise And This Important Step Are The Key To Achieve Your Goals On Time

(Pooja Makhija is a nutritionist, dietitian and author)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for 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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Workout Tips For Weight Loss: Here Are Simple Yet Effective Ways To Boost Your Stamina, As Suggested By Celeb Nutritionist Pooja Makhija - NDTV

Previous studies using questionnaires have found therisk of heart diseasedecreases with self-reported increased physical activity. But the study authors say uncertainty remains around the range of this association, particularly where higher levels of physical activity are concerned.

There is evidence to show that while questionnaires provide a reasonable estimate of physical activity, objective measurement would provide more accurate information, says the lead study author,Terry Dwyer, a professor of epidemiology in the University of Oxford's Nuffield Department of Women's and Reproductive Health. We therefore examined the relationship between physical activity when measured with a very accurate object measure, using an accelerometer, and cardiovascular disease to see whether the association was stronger or not than what had been found using questionnaires.

After an average of a five-year follow-up, there were 3,617 cases of cardiovascular disease diagnosed in study participants. The researchers found that as the amount of moderate and vigorous physical activity among participants increased, incidence of heart disease decreased. Whats more, there was no point where the effects of increased physical activity stoppedimproving heart health.

Specifically, those in the top 25 percent of all physical activity (both moderate and vigorous-intensity), had an average reduction inrisk of heart diseasebetween 48 and 57 percent. Those who were most active in the top quarter ofvigorous-intensity exercisehad an average reduction between 54 and 63 percent.

RELATED:Why Exercise May Protect Against COVID-19 Complications

The results of our study should give people greater confidence that physical activity protects against risk of cardiovascular disease, Dwyer says. It also suggests that those who take quite high amounts of physical activity receive even greater benefit.

Study participants in the lowest category of physical activity were more likely to smoke, havehigher body mass indexes, and have a diagnosis ofhypertension. While this could have accounted for the association seen in the study, Dwyer noted that he and his team looked carefully at that possibility and found it was highly unlikely that these other lifestyle factors could account for the protective association we found for physical activity.

The study findings contrast with the results of a 2015 study, which found that moderate physical activity was associated with a reduced risk of heart disease, but there was no elevated reduction in risk with increasing the frequency of activity.

The most likely explanation for this is that we were able to measure moderate and vigorous activity levels more accurately in this study, and our findings are more reliable than previous questionnaire-based studies, Dwyer said.

Dr. Singh, who was not involved in the study, notes that while for the average person, more physical activity is better, this study did not look at the potential harms of too much exercise on the heart, which may include increased risk ofatrial fibrillationand sudden death. But this is a concern only for extreme athletes.

This study isnt looking at people who are lifelong endurance athletes, Singh says. The researchers here are looking at the average Joe over a seven-day period who has some level of physical activity that can be measured. So in the population this study is looking at, in terms of intensity and duration, the more you exercise the better, and the greater the reduction in cardiovascular risk."

The researchers say their study supportsnew guidelines from the World Health Organization (WHO)that recommend getting at least 150 to 300 minutes of moderate to vigorousaerobicphysical activity per week.

TheAmerican Heart Association (AHA) recommendsat least 150 minutes of moderate-intensity physical exercise or 75 minutes of vigorous intensity physical exercise per week, or a combination of both.

For her part, Singh advises her patients to get in 45 minutes to an hour of what she calls intentional physical activity most days of the week. This study took into account general physical activity, not exercise alone, she says. I usually define exercise to my patients as intentional physical activity so they can differentiate between an active lifestyle and dedicating a specific amount of time to intentional activity.

In addition to regular exercise, healthy weight, ahealthy diet,stress reduction, and smoking cessation are all factors that reduce the risk of heart disease.

RELATED:Eating Tofu Can Lower Your Risk of Heart Disease, Study Says

Exercise and nutrition go hand in hand, Singh says. The more you move your body intentionally and the more intentional you are about how you fuel your body, the more youll reduce your cardiovascular risk.

Whats more, exercise has a number of mental health benefits, especially during the ongoingCOVID-19 pandemic. Exercise is an incredible way to keep your heart healthy, but its also fantastic for mental health, Singh says. Its incredibly helpful tocontrol anxiety, manage depression, and especially in this time of COVID with the lack of socialization and community, exercise can help when people are locked inside their homes and have no place to go.

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No limit to benefits of exercise for heart health, study finds - KTBS

Well this is the final instalment for Guardian Australias burn-out recovery journey, but the hope is that you are set up for whatever 2021 throws at us.

We may not know where this year will take us. We may lockdown again. We may be homeschooling again, we may repopulate our cities (and our gyms). Or maybe a combination of all of the above.

The experts consulted by Guardian Australia were asked to provide tips and advice that were pandemic proof. They all advised that modest changes approached consistently can be more effective than big, sweeping resolutions.

And after one month of trialling their advice, I have to say I feel better than I have in years. This is due to three relatively small but also kind of big adjustments that have been gamechangers.

These three things all built on one another (habit stacking) as our experts suggested in week one.

Burntout resolutions: a feel-better guide for the already tired

The first habit was the hardest to embed but has made a profound difference and that is quitting the booze for January, which Ill continue into February. This change has had a big impact on the quality of my sleep, and this in turn has given me more energy to exercise.

As a result I have started exercising four times a week. I have enough energy and motivation to turn up to the gym, rather than make excuses.

These three shifts in habit (alcohol, sleep, exercise) have not happened overnight. Its taken around three weeks for me to see benefits of increased energy from better sleep, and parlay that extra energy into exercise.

It would have been great to make shifts in nutrition too and that was the original plan. But its been a lot just to get to this point so far sticking with booting the booze and starting regular exercise.

This slowly does it approach is good practice, apparently. All the experts I consulted for this series say its unwise to try to make too many changes too soon. Instead you have cut yourself some slack; give yourself the room and permission to screw up occasionally. Expecting perfection then stopping all the good habits because of one bad day or night is apparently a common mistake.

Dr Breanna Wright, a behavioural change expert from Monash University, says, Its really important to be under ambitious or realistic. If we aim too high, and then miss a session at the gym for example we feel like weve failed at our goals and were less likely to carry on with our resolutions.

Right now, as a lot of us return to work or the office, our routines (which may have included home-based exercise) are being shaken up again.

Wright advises that its about building in contingency time because life happens. Say we plan to go to the gym at lunchtime but dont get there. Realise meetings go over, our time will naturally blow out. We have to build in that buffer time so that were not disappointed in ourselves because we dont do the activities each day.

This might be allowing half an hour extra either side of meetings in order to protect that time at the gym.

She suggests at the start of each week (or on a Sunday) we plot out a schedule for the week that includes exercise. The most important thing is to plan. Some people are very calendar based, some people are reminder based. The most important thing is to write down your plan but allow this contingency.

Personally on a Sunday, I plan out my week. I try not to do too many things in one day. I wont go to the gym or do a class if Im meeting my friends that same day as Ill be rushing and cutting things too fine. We can get over-ambitious when we are planning thinking we can get more done in a day or a week.

In many respects, nutrition is the trickiest thing of all to get right. There are so many mixed messages out there. For every person spruiking a high fat, low-carb diet, there is someone else advocating the opposite.

Likewise meal times: should we fast and eat once or twice a day or have five or six small meals a day?

Burnt-out resolutions: retaking control of yourself when the world is chaotic

I ask personal trainer Tania Drahonchuk from Vision Personal Training Bondi Junction what nutrition regimen is best. There are no easy answers here. We dont prescribe diets at all, says Drahonchuk. Instead she recommends tracking my food to get an idea of macros that is, what portion of protein, fats and carbohydrates I consume each day.

We advise people to limit refined foods (including refined sugar and processed foods), track portions and balance food by looking at the macros. The average person consumes quite a high amount of carbs and fat. By making small changes you can see results.

Vision Personal Training has an app to track macros but you can also do it through free apps such as My Fitness Pal.

Drahonchuk is keen that I dont feel like Im on a diet but rather improving the food I eat. I should ideally steer away from oily, fatty, carb-y, processed foods and towards more whole foods.

OK so bring on February. Ill be tracking my food and conscious of what I eat but I wont be dieting or denying myself. Ill be trying to exercise four times a week but not beating myself if I miss a session at the gym. As all the experts say this stuff should be for life, not just for January.

See more here:
Burn-out resolutions: 'After one month of small changes, I feel better than I have in years' - The Guardian

Take to the outdoors during all times of year as part of a fitness routine that can help lift your body, mind and spirit, says yoga instructor Steve Procknal, striking a Warrior 2 pose at Niagara Square in downtown Buffalo.

Addressing stress that comes with the coronavirus pandemic can help you better adapt in such uncertain times.

It starts with structure. Get up, eat and go to bed at roughly the same times each day, even on weekends.

Focus the best you can on one thing at a time, one day at a time.

Eat a healthy diet, exercise regularly and take time throughout the day to safely do what you enjoy.

Socialize: Stay in contact with loved ones, including family and friends, even if you can only do so safely online or by phone. Connecting with others can increase happiness and reduce stress.

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Working in the mental health field is stressful for all the reasons that you can imagine what you get exposed to, burnout. But this has been exceedingly different.

Choose comfort wisely: Try to avoid increased use of foods heavy in salt, sugar or fat, as well as alcohol and other drugs. These give a false, fleeting sense of happiness. Instead, practice other coping skills to improve your mood and decrease your stress.

Move: Stress often becomes stored in our muscles, causing tension. Yoga, tai chi and simple stretching can focus attention on your muscles, easing tension and clearing your mind. A brisk walk can help, too.

Laugh: It will boost your mood and health. Find time to let your guard down and get a good laugh in every day.

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Tips to better cope with pandemic stress, and where to find extra support - Buffalo News

New federal dietary guidelines encourage Americans to focus more on eating healthy throughout life, to be flexible in their eating patterns and to cut down on empty calories.

The recommendations, released every five years by the U.S. Department of Agriculture and the Department of Health and Human Services, are designed to promote nutrition and prevent chronic disease. The guidance influences food and nutrition programs at the federal, state and local levels, and impacts how food companies formulate their products.

"The high prevalence of diabetes, cancer and heart disease could be reduced if people ate better," said Judith Wylie-Rosett, a professor of health promotion and nutrition research at the Albert Einstein College of Medicine in New York City. "Chronic diseases are often related to obesity and poor nutritional habits."

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Here are five important takeaways from nutrition experts:

There's flexibility to customize

The recommendations emphasize that healthy eating comes in many forms and can be adjusted to fit cultural traditions, personal tastes and different budgets.

Swapping out red meat, for example, doesn't mean people have to force down their least-favorite source of protein.

"You can go with a plant-based diet or eat seafood, poultry and legumes rather than red meat," said Penny Kris-Etherton, a distinguished professor of nutrition at Pennsylvania State University in University Park.

The new focus on customization based on culture, budget and personal preference is a departure from the guideline's past one-size-fits-all approach to healthy eating.

"Tailoring the message engages people in making choices, which means it is more likely they will be able to make changes," Wylie-Rosett said. "In the past, guidelines have been aimed at the majority, and we are moving toward a minority-majority population. We need to respect and address the needs of the diversity within our society."

For the first time, the guidelines say children under 2 should completely avoid foods and drinks with added sugars, such as cake, ice cream and fruit drinks.

But the guidance for added sugars otherwise remains unchanged, despite a report last summer from the dietary guidelines advisory committee that called for everyone ages 2 and older to cut consumption to 6% of daily calories, down from the currently recommended 10%.

Similarly, the guidelines stuck with previous advice on alcohol no more than two drinks per day for men and one for women in adults who choose to drink. The advisory committee had suggested men limit alcohol to only one drink a day.

Alcohol is not recommended for adults who don't already drink, and pregnant women should avoid it completely, the guidelines say.

"Sugar and alcohol don't have any nutrition whatsoever," Kris-Etherton said. Sugar is often added to a variety of foods where you might not expect it, including bottled spaghetti sauce, ketchup, breads and cereals. It's important to read nutrition labels and select foods accordingly, she said.

It's never too late (or too early)

The guidelines for the first time outline recommendations "by life stage, from birth through older adulthood." For example, babies should exclusively have breast milk for the first six months of life. If breastfeeding isn't an option, babies should be fed an iron-fortified infant formula.

In addition, the guidelines recognize that people 60 and older have slightly different nutritional needs. For instance, vitamin B12 deficiencies are more common in older people because the ability to absorb the nutrient naturally decreases with age, but also can decrease because of certain medications. So, older adults are urged to eat the recommended amount of protein, a common source of B12, as well as B12-fortified foods.

Foods are not eaten in isolation but in a wide array of combinations over time a dietary pattern.

The idea, Wylie-Rosett said, is to eat a variety of colorful fruits and vegetables rather than focusing on specific nutrients. For example, beta carotene is a plant pigment and antioxidant found in carrots and other vegetables.

"There are over 600 carotenoids, but the only one we talk about is beta carotene," she said. "We've created our nutrient guides to avoid deficiencies, (but) what we need to do is focus on optimal health."

To that end, the guidelines recommend people vary their source of protein, fill half their plate with a mix of different fruits and vegetables, select low-fat dairy or soy alternatives, and avoid foods high in sugar, saturated fat and sodium.

To help people get started, the USDA offers MyPlate Plan, an online tool that makes recommendations based on age, sex, height, weight and activity levels.

The theme of the 164-page guideline is to "make every bite count." That means avoiding high-calorie junk foods such as potato chips, cookies and calorie-laden (and nutrient-poor) fast foods in favor of healthier options, Kris-Etherton said.

Think whole grains, fruits and vegetables; vegetable oils instead of butter or coconut oil; and low-fat dairy and leaner proteins.

The guidelines offer several ideas for making dishes healthier. For example, shave calories off a burrito bowl by using reduced-fat cheese and adding vegetables in place of some rice and beans. Choose brown rice instead of white rice to add fiber, which will help you feel full and more likely to skip dessert.

"When you fill up on all the right foods, you don't want the other foods, because you're full and satisfied," Kris-Etherton said.

And the benefits multiply, Kris-Etherton said. People will likely sleep better, be less stressed and have more energy to exercise.

"It just goes on and on," she said. "Good nutrition really helps with overall well-being."

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New dietary guidelines: 5 things nutrition experts want you to know - The Albany Herald

Did you make a New Years resolution to run a marathon? Or perhaps youve conquered a marathon and want to take on an even longer event?

Your diet is crucial in long-distance running. If you dont eat the right foods in the right amounts, you might not get enough energy to train and compete properly.

Over time, not having enough energy during training can lead to relative energy deficiency in sport (RED-S) syndrome. This condition can cause problems such as poor recovery between training sessions, reduced training capacity, recurring injuries, and a suppressed immune system.

It can also put you at risk of further health complications. The major long-term one is an increased risk of osteoporosis and bone fractures. Depending on the severity, it can also cause heart problems and gastrointestinal issues such as constipation.

To lower your risk of relative energy deficiency, heres what you should eat if youre running long distances.

Carbohydrates provide most of the energy used during any length of exercise.

The International Olympic Committee on Nutrition for Sport recommends endurance athletes, who compete or train up to three hours a day, consume at least 6-10 grams of carbs per kilogram of body weight each day.

For a 70kg person, this equates to 420-700g a day. For ultra-endurance athletes (people who train or compete for more than four or five hours per day) its 8-12g per kilogram. For a 70kg athlete, thats 560-840g a day.

About 50g of carbs can be found in each of the following foods: five Weetbix biscuits, four slices of bread, two large bananas, three medium-sized potatoes, 600ml flavoured milk, a cup of rice, or one-and-a-third cups of pasta. As you can see, you would have to eat quite a lot of carbs throughout the day to reach the recommendation!

The committee also recommends you eat 1-4g of carbs per kilogram of body weight in the four hours before exercise.

So for a 70kg runner, that means 70-280g of carbs before an event. Theres roughly 70g of carbs in each of the following: two slices of fruit toast with a large banana, one-and-a-half cups of cooked pasta, or 600mls of flavoured milk plus an apple.

You also need to keep up your carb intake during endurance events. Youll need to consume 30-60g per hour, and during ultra-endurance events up to 90g per hour, regardless of your weight. Ideally, the foods would be high in carbohydrates and low in fibre to minimise gastrointestinal discomfort such as bloating or runners diarrhoea.

A total of 60g of carbs would be three slices of white bread with jam, or two energy gels (small packets of high-carbohydrate gel). Sports drinks are also useful if you dont feel like eating. A 600ml bottle would help with rehydration and provide about 40g of carbs.

These recommendations are only guides. Athletes should consider their current diet along with training intensity, whether theyre meeting training goals, how quickly they tire during training or competition, recovery between training sessions, and weight changes.

More fat is used as the duration of exercise increases, and if the exercise lasts more than four hours, your body will begin to use small amounts of protein. Its hard to determine the exact levels of fat and protein used, as this depends on the intensity of exercise and level of training.

Nevertheless, as fat contributes to energy, its important to include healthy fat sources such as olive oil, nuts, seeds and dairy products in your diet, although there are no set guidelines for how much fat you need to eat.

Theres also some evidence omega-3 fats, found in fish, may support muscle growth and reduce muscle soreness.

Protein is needed for muscle repair. The International Society of Sports Nutrition Guidelines recommend endurance athletes consume 1.4g of protein per kilogram of body weight, every day. This equates to 98g for a 70kg runner. Each of these foods contains about 10g of protein: two small eggs, 30g cheese, 40g lean chicken, 250ml dairy milk, three-quarters of a cup of lentils, 120g tofu, 60g nuts or 300ml soy milk.

Consuming 20g of protein in the 1-2 hours after exercise helps maximise muscle repair and gain. This amount of protein can be found in one small tin of tuna, 600ml of milk, or 80g of chicken.

Read more: Science of champion runners: inside the body of elite endurance athletes

You can lose a significant amount of water via sweat during endurance training and events. Making sure youre hydrated is vital for performance and health. One of the easiest ways to know how hydrated you are is by checking your urine colour it should be clear or hay-coloured. If its amber or darker, you need to drink more water.

While dehydration is problematic, you should also be careful not to drink extreme amounts of water, which can cause sodium levels to drop too low. This is rare, but if you gain weight right after an long-distance event, it might mean youre drinking too much water.

Read more: Too much of a good thing? How drinking too much water can kill

One of the most important nutrients for endurance athletes is iron. Iron loss occurs during heavy sweating, and women are at increased risk of iron deficiency with menstrual losses.

Its important to include red meat in your diet, or if vegetarian or vegan to consume more beans, lentils and whole grains.

Read more: How to get the nutrients you need without eating as much red meat

Ultimately, no two athletes have the same requirements to achieve the goals they want from training and competing.

While you may be tempted to buy supplements to improve your performance, this will have little impact unless you get the diet right first. It may be worthwhile talking to an accredited sports dietitian to ensure youre meeting your energy and fluid requirements and are not at risk of relative energy deficiency syndrome.

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Planning on running a marathon? A sports dietitian on what to eat for long-distance running - The Conversation AU