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."

Link:
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.

See the original post here:
Planning on running a marathon? A sports dietitian on what to eat for long-distance running - The Conversation AU

Photo credit: Owen Franken - Getty Images

From Bicycling

Any time you go to the grocery store, you likely toss an onion or two into your cart without thinking twice about it; its an easy addition to top your salads or flavor your meals. But, the nutritional value of the veggie is often overlooked, often seen as a way to simply to amp up the taste of your food.

Onions are very much a forgotten vegetable with lots of benefits and flavor, says culinary and integrative dietitian Marisa Moore, M.B.A., R.D.N.

We tapped Moore and New York City-based dietitian Natalie Rizzo, M.S., R.D., to peel back the layers for us on all the health benefits of onions.

[Want to fly up hills? Climb! gives you the workouts and mental strategies to conquer your nearest peak.]

Thanks to the presence of certain phytochemicals (plant chemicals that contribute to their color, taste, and smell), including disulfides and trisulfides, onions may help ward off chronic diseases, such as heart disease and certain cancers, as part of a balanced healthy diet, Moore says. Plus, onions contain some fiber, vitamin C, and folate, among other nutrients, which can be helpful for boosting health and performance.

Onions contain a beneficial anti-inflammatory compound, known as quercetin. This compound can help reduce the effects of post-workout inflammation in athletes, says Rizzo. Plus, a recent study published in the Journal of Functional Foods found that the quercetin in onions may act as an anti-inflammatory agent.

Though there may not be enough to make a measurable difference in your diet just through eating onions alone, Moore says, so be sure to hydrate, stretch and eat a nutritious meal to help with postworkout recovery as well.

Theres no one recommended frequency, so you can eat onions as often as you please, says Moore.

However, Rizzo points out some athletes might find that onions cause GI distress if eaten before exercise. So, you might want to avoid them for that reason, or time your meals with onions around your workouts. But if you can eat onions and feel great, its fine to eat them daily, but like everything else, in moderation.

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Red onions also contain some anthocyanins (the same antioxidant found in berries), which may promote healing and recovery, but most onions provide similar benefits, says Moore.

Remember, that there are different onions with varying levels of pungency, so what you eat may be based on your individual taste. For example, shallots are quite mild, and white onions are more pungent.

Yes. Cooked onions may contain less vitamin C than raw onions because of water loss, Moore says. Quickly steaming or sauting onions will allow you to retain the most nutrients.

But, its also fine to include them in soups and stews [which cook] for longer since youll eat the broth, Moore says.

And keep in mind, fresh and frozen are exactly the same, says Rizzo. Frozen veggies are picked at the peak of freshness and flash frozen to lock in nutrients.

The difference between fresh and cooked veggies is minimal, but youll also want to consider what you use to cook the veggie, Rizzo says. For instance, if you use oil, that adds calories and fat to your meal.

There are many ways you can eat onions, and if you dont like them prepared one way, try others before you write them off completely. Moore suggests adding onions as a crunchy, spicy, flavorful ingredient in fresh salsa or relish. Depending on your personal preferences, putting them in a variety of cooked meals including sauces, stews, and soups, will give you a savory flavor, and grilling or roasting them gives you a sweet, standalone vegetable.

Additionally, your spice cabinet may already have onion powder. The spice is just dehydrated onions, so its essentially the same nutrient profile, says Rizzo. The difference is that you would only use 1 tablespoon of onion powder to replace 1 medium onion in a recipe.

One tablespoon of onion powder has about half the nutritional benefits of an actual onion. For instance, an onion has 50 calories, while onion powder has about 20 calories. And an onion has about 200 mg of potassium, while 1 tbsp of onion powder has 70 mg.

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Originally posted here:
Onions Dont Just Add Flavor to MealsThey Can Help Cyclists Recover From a Hard Workout - Yahoo Lifestyle

Photo credit: Varangkana Petchson / EyeEm - Getty Images

From Prevention

Gastrointestinal (GI) issues are common, and new research found that if you suffer from gastroesophageal reflux disease (GERD), eating a healthy diet and getting enough exercise can help relieve symptoms.

Daily physical activity and eating a Mediterranean-style diet can help clear stomach acid more efficiently and help with digestion, which alleviates GERD symptoms.

Many people will deal with gastrointestinal (GI) issues at some point in their lives. And, if you regularly suffer from heartburn (a fairly common GI issue), even when you eat the right foods that are supposed to help, there are more lifestyle tweaks you may want to consider, according to a recent study in JAMA Internal Medicine.

Using data from the large-scale Nurses Health Study II, researchers compared the prevalence of gastroesophageal reflux disease (GERD) symptoms and other factors like physical activity, body mass index, smoking, medication use, diet, and adhering to treatment if they had a diagnosis of heartburn and/or acid reflux.

The researchers found five factors that made a notable difference in symptom reduction: maintaining a normal weight, never smoking, moderate-to-vigorous physical activity for at least 30 minutes daily, restricting acidic beverages like coffee and tea to two cups daily, and following a prudent diet. (This type of diet is similar to a Mediterranean style of eating, with heavy emphasis on fruits, vegetables, whole grains, low-fat dairy, fish, and poultry.)

The more factors a participant followed, the lower the chances of GERD symptoms, according to the studys senior author, Andrew Chan, M.D., professor of medicine at Harvard Medical School. He told Runners World that those who followed all five of the guidelines reduced symptoms by about 40%, and if they were also using prescribed heartburn treatment, the symptoms were lowered even more.

Although diet is often highlighted the most as a way to manage GERD, Dr. Chan said the role of physical activity was prominent as well.

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We were impressed by how much physical activity could reduce reflux symptoms, and this is one of the first studies to show its effectiveness, he said.

In terms of why, Dr. Chan added that higher levels of physical activityespecially if done dailycan help clear stomach acid more efficiently and help with digestion, which means the acid is less likely to back up into the esophagus, which is what causes heartburn.

Although the research participants were all women, Dr. Chan added that its likely these factors would also pertain to men, and would also encompass both older and younger people, since the mechanism is the same: Move more often, and your digestive system benefits.

Previous research has noted that GERD is one of the most common gastrointestinal disorders, with a prevalence of about 20 to 30 percent of the U.S. population, although researchers add that number could be much higher since not everyone with GERD sees a doctor about the issue. Instead, many individuals just pop an over-the-counter antacid medication to control symptoms.

Occasional use of those meds is often fine, but if you find yourself keeping them handy for regular usage, or taking prescribed medications daily, that may be an issue, Dr. Chan added.

Although effective in most patients, there are lingering concerns about the long-term side effects of taking medications, such as proton pump inhibitors, he said. This research should provide clinicians and patients with some incentive to try diet and lifestyle modifications to minimize the unnecessary use of medications.

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The rest is here:
Suffer From Acid Reflux? Heres How Diet and Exercise Can Help Relieve Symptoms - Yahoo Lifestyle

Drinking sufficient water is important for your exercise performance

Some of you may be a part of a virtual fitness challenge, or workout challenge with a buddy at the gym. You may also be following a healthy diet-low calorie, low fat, low carb or protein-rich-depending on the goal you are seeking to achieve. However, you may not be able to achieve much in the desired pace, if you are not drinking sufficient water or are not hydrated enough. Sweat trainer Kayla Itsines recently took to Instagram to talk about the importance of hydration for enabling the body to function at its best.

By not drinking enough water, you feel tired and fatigued throughout the day. Lack of sufficient water intake can also make you feel hungrier than usual. By increasing your daily water intake, you can notice huge improvements in how you feel, says Itsines.

Apart from improving your exercise performance, it can also help in imparting a natural glow to your skin and also improve your digestion.

Also read:5 Ways Your Body Tells You Are Severely Dehydrated

Itsines shares a unique formula to calculate how much water you should drink every day. Here's what she recommends:

Convert your weight into pounds. So if you weight 70kgs, in pounds you will weigh somewhere around 154 pounds. Then, divide your weight in pounds, by 2. In this case, 154/2 is 77. You need to drink 77 ounces of water every day.

Another way of calculating how much water you need to drink in a day is by checking the colour of your pee. When you are sufficiently hydrated, the colour of your pee will be clear or pale yellow. If it has a deeper colour, then you need to drink more water.

Drink enough water so the colour of your pee is clear or pale yellow Photo Credit: iStock

Also read:Will Drinking Cold Water Make You Fat?

But, many people do struggle to drink sufficient water. Well, you can work on making water slightly more interesting. Add a lemon or lime wedge to it and it. Other options include mint, cucumber, orange, grapefruit, strawberries or blueberries. Get a nice water bottle for yourself and try these delicious infusions to make drinking water more fun.

Drink up and stay hydrated at all times!

Also read:Does Drinking Water With Meals Cause Weight Gain? Nutritionists Explain

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.

Read the original post:
Weight Loss: Healthy Diet, Regular Exercise And This Important Step Are The Key To Achieve Your Goals On Time - NDTV

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If the year 2020 has taught us anything, its that our health takes priority.

In addition to the many societal changes of last year, the way we exercise has changed, too. With more people staying at home without access to gyms, the fitness landscape has transformed dramatically.

With 2021 upon us, we can expect to see even more changes to fitness culture. Industry experts are predicting massive shifts, so you may wonder what this year has in store.

Here are the top 9 fitness trends predicted for 2021.

With gym restrictions in place for the foreseeable future, consumers are expected to continue to invest in at-home fitness experiences.

According to a recent poll of 2,000 people by OnePoll, 75% of people believe its easier to stay fit at home. Since the COVID-19 pandemic began in early 2020, 64% of respondents stated that theyre more interested in at-home exercise than ever before.

As the uncertainty of the pandemic continues into 2021, its anticipated that most people will stick with at-home workouts, dedicating living space to personalized home gyms.

Notably, you can get in a good workout without needing to buy expensive equipment. The average American spent $95.79 on home gym equipment during quarantine considerably less than a gym membership.

With a pair of dumbbells and exercise bands, you can make getting in shape accessible and affordable.

Though using a home gym works for some people, many dont have enough space. Whats more, its possible to get in a good workout without spending a penny.

Going forward, expect to see more people utilizing free YouTube videos and exercise apps to guide them through workouts. Many of these exercises require minimal or no equipment and use your body weight for resistance.

Gym and boutique fitness studio closures during the pandemic led to a surge in sales of high-end workout equipment.

In fact, the treadmill and stationary bike company Peloton experienced a 232% increase in sales during the first quarter of 2020. Though these exercise machines require an initial investment, theyre hugely popular and highly rated.

Affluent customers are expected to create customized, fully equipped home gyms replete with items like high-end treadmills, stationary bikes, row machines, and workout mirrors.

Due to a surge in interest in whole-body health, many people are approaching fitness as one piece of a larger health puzzle rather than a way to simply gain strength. To that end, theyre balancing exercise with restorative activities like sleep and meditation.

As people become savvier about workouts, theyre using post-workout time to recover faster and enhance performance. Access to top-of-the-line recovery tools once reserved for professional athletes and physical therapists are making their way into homes.

Sales of products that soothe sore or tight muscles, improve circulation, and increase relaxation are expected to increase in 2021, just as they did the year prior.

Furthermore, people are increasingly focused on whole-body wellness, which involves treating all aspects of health, such as exercise, nutrition, sleep, stress, and mindfulness.

As such, theyll be looking for products, apps, and tools to help them track their progress, sleep better, and improve overall well-being.

Wearable devices have soared in popularity over the past decade. In fact, its predicted that by 2022 over 900 million people will wear these devices. By 2025, the industry is expected to be worth over $70 billion.

People will rely on these devices to provide detailed information about their health, sleep habits, and recovery, alongside personalized recommendations.

Over the course of the pandemic, people have become interested in combining exercise and mental relaxation to relieve stress. Fitness enthusiasts are looking for ways to promote physical and mental well-being in unison rather than as two separate activities.

Thus, yoga, pilates, and other mind-body activities are gaining popularity and expected to become a $66 billion industry by 2027. This figure includes in-person and virtual classes, equipment, and apparel.

Theres also a growing push for more intentional exercise, with focus placed on form and muscle activation instead of mindlessly going through the motions of a workout. These changes may improve workout quality and keep your mind focused on the task at hand (1).

If you cant attend in-person classes, you can easily find free yoga videos online or pay for a subscription.

Virtual fitness has surged in popularity as entire populations are now stuck at home. From platforms that allow athletes to train and compete in a virtual world to video games that get you moving and socializing, there are options for everyone.

Though physical or social distancing will be in place throughout 2021 in numerous locations, athletes are finding new ways to train and stay competitive. These include options from digital at-home cycling programs to online workout communities.

Users can log in to live or prerecorded workouts taught by real trainers and share their progress with peers. This industry is forecasted to be worth $30 billion by 2026.

Though training apps are popular, the video game industry is also incorporating fitness into their games by using body movement as the main controller.

You can play by yourself, with friends, or strangers online to get in a fun workout.

Staying indoors for most of 2020 and into the new year has been a difficult feat for most of us. Depending on where you live, you may have been allowed to go outside and get some much-needed activity.

One 2020 trend thats expected to continue are sports that naturally lend themselves to social distancing, such as golf, outdoor cycling, and surfing.

According to figures from Golf Datatech, the number of rounds played in August 2020 was up 20.6% from the year prior. Outdoor cycling has enjoyed a similar surge, with bicycle sales up 121%.

Surfing has gained traction along the East and West Coasts of the United States as a physically and mentally demanding sport. As such, these solo sports may continue to grow post-pandemic as a way to get outside while still practicing physical distancing.

In 2021 you can expect to see a huge shift in the fitness industry.

With ever-changing technology, the fitness industry is expected to keep up with the times and provide a more personalized approach to fitness and health.

From at-home workouts to virtual training and health monitoring, 2021 promises to make fitness more accessible and enjoyable for all.

Read the original post:
The Top 9 Fitness Trends on the Horizon in 2021 - Healthline

Legendary Dallas Cowboys quarterback Troy Aikman says that, in March, when the pandemic was just beginning, he decided he was going to get in the best shape of his life. Then he laughs, catching himself.

When you say you're in the best shape of your life, usually what that means is that you're old, the now 54-year-old adds with a chuckle. You don't hear 20-year-olds saying, I'm in the best shape of my life! But I feel really good. I think it's as healthy as I've ever been, physically, mentally and emotionally.

If he is indeed in the best shape of his lifeand he looks like he might bethat would be quite a feat considering that, in the 1990s, he won three Super Bowls in four years as the quarterback of the Dallas Cowboys. Forced to retire in 2000 because of back pain after a 12-year career, its not clear that Aikman has spent any time in the intervening years out of shape. (Thanks, in large part, to a workout regimen that, until two years ago, kept him working out 360 days a year.) Keeping tabs has been relatively easy given that hes been on TV since 2001 as part of FOX Sports NFL broadcast team. Now the lead analyst, hell call this Sundays NFC Championship game between the Tampa Bay Bucs Tom Brady and the Green Bay Packers Aaron Rodgers, two quarterbacks wholl eventually join Aikman in the Hall of Fame.

GQ caught up with Aikman earlier this week to see how hes stayed fit into his fifties, what hed change about his workout and diet routine in his 20s, and how hes adjusted to exercise during the pandemic.

For Real-Life Diet, GQ talks to athletes, celebrities, and everyone in between about their diet, exercise routines, and pursuit of wellness. Keep in mind that what works for them might not necessarily be healthy for you.

GQ: I don't think I've ever seen you out of shape. Have you been in good shape since you stopped playing?

Troy Aikman: I've always worked out. I've always been pretty strict about it, and worked out pretty hard. So that hasn't changed. My diet has. I've gotten really strict since the quarantining started last March. I felt that people were going to go one of two ways: they were going to be in the best shape of their life or they're gonna be in the worst shape of their life. I decided that I was gonna be in the best shape of my life. So I've just tried to take it to a little bit of a different level for me. I'm eating a lot more fruits and vegetables, whole foods, and a lot of fish and lean meats. I feel really good.

When you say super strict, are there certain things you've cut out?

I love peanut M&M'sI've got a big bowl right here on my table in my officeand vanilla ice cream and oatmeal cookies. I haven't had any since last March. I cut out all sweets. I bought a juicer about that about a month ago, because I read how a celery juice was a big thing. I've been doing that each morning and I've really noticed a huge difference in the way that I feel.

How does it make you feel?

I've had a sinus issue for years. I've had a couple of surgeries. My doctor gave me a new antibiotic just a couple of weeks ago. I did that and it cleared up some of the issues within a couple of days. I didn't want to stay on the antibiotics. Thats when I was told about celery juice, that it might be a preventative deal going forward. So that's why I got the juicer and started doing celery juice. It's made a huge difference. I never really had an answer for it.

What a typical day of eating and a week of working out?

I do the juice in the morning. At lunch, turkey chili is my general go-to. And then in the evenings, I'll have a big dinner relatively early. Usually around 5:00. That's when I eat a lot of vegetables: broccoli, sweet potatoes, Brussels sprouts, asparagus. And fish, things like that.

For my workouts, I lift four days a week. As for cardio, I'm 54 now and I feel like I may have been overtrained in the past. I'm trying to take more days off. It used to be, in a year365 daysI would maybe take five days off from cardio. Then I started taking Sundays off during the football season before broadcasting games. I would just use that as a day of rest. I found it to be helpful. Now, I'm mixing in more days off and not beating myself up so much mentally when I do it. Ive just read more and more about how you need to give your body a break, and rest is important.

More:
The Real Life Diet of Troy Aikman, Who Knows Better Than to Look at the Peloton Leaderboard - GQ

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By Gina Cousineau

My entire adult life, I have talked diets, either because I was on one or someone I knew was on one.

As a fitness professional, trained chef, and as a nutrition expert, I regularly want to pull my hair out over the conversations I overhear, paired with all the noise I see across the internet regarding diets.

The best one yet was a diet program in which you can win money. It was the perfect storm for those with disordered eatingthe majority of uspaired with gambling. Oh, my!

So lets unpack the latest and greatest, as we once again hear fromU.S. News & World ReportsBest Diets 2021.

Leading the way, as in years past, are omnivore-type diets, including the Mediterranean, DASH, and Flexitarian diets, which are plant-focused. In other words, a plant-based diet that includes dairy, as well as animal and plant proteins mixed in. They all promote a whole food nutrition approach that islowin sugar, saturated fat, sodium, along with limiting highly processed foods. Not brain surgery, folks.

Macronutrients, or macros, remain high on the list of buzzwords when it comes to diet-speak. In reality, macronutrients are foods that provide calories, which include carbohydrates, fat, and protein.

There are all kinds of spewing of if it fits my macros, macro percentages, and I count macros going on. But what does this really mean?

Fact is, counting macros tells us nothing of food quality, nor the number of calories that are being consumed, so I use this opportunity to educate my readers as to why you should know what macros are and how they can help you reach your goals for the New Year.

Bottom line, if you are on a diet, you either want to lose, gain or maintain your weight; are concerned about improving or holding onto your current health scenario; and/or you want to improve your performance (speed, body composition, strength, etc.).

If you have no concern for these things, you likely eat foods that are convenient, regardless of their repercussions.

Macros provide the calories needed to exist in life. If you over-consume them, you store body fat and potentially increase your risk of lifestyle diseases linked to obesity, including heart disease, stroke, diabetes, colorectal cancers and the like.

Under-consume calories, and you risk sarcopenia, the loss of lean tissue mass, including muscle and bone, leading to a host of health concerns. Malnutrition and lack of proper nutrition can happen no matter how many calories you consume.

Homeostasis is the bodys happy place and the home in which I want my clients to reside.

The type of macros you consume is dictated by the foods you choose. Carbohydrates are the bodys preferred and primary fuel source. Wholesome foods rich in carbohydrates are fruits, vegetables, whole grains/starches, and dairy products.

Fats are imperative for most every metabolic process in the body. Healthier options include fats from foods such as avocados, olives, nuts, seeds and oils from these foods. Protein helps to build and repair, along with it being the matrix of our skin, muscle and bones. Nutritious picks are lean animal and dairy sources, eggs, and plants rich in soy and legumes.

Those macros in combination are called meals and snacks, and not only can bring joy to our lives, but wonderful nutrition to our bodies. They can also be our demise.

Recommendation from Mama G: Choose wholesome macronutrients most of the time as close to nature as possible. Stay tuned for more on macros next month.

Gina Cousineau sees clients virtually and in person out of her San Clemente office. Her extensive educationa BS in dietetics and MS in integrative and functional nutritionchef training, and 30-plus years as a fitness professional allow her to help clients lose weight and improve their health.You can reach her at mamag@mamagslifestyle.com, 949.842.9975, and on Instagram and Facebook @mamagslifestyle.

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Health and Nutrition 101: Macros, Calories and Exercise ... Oh, My! (Part 1) - Capistrano Dispatch

Choosing to go on a diet isn't a 100% healthy endeavor. After all, if you're cutting yourself off from certain nutritious foods or entire food groups, drastically limiting your calorie intake overall, fasting for prolonged periods of time, or signing up for a fad-like program that promises extreme results in short order, there's a good chance you're actually embarking on a path that your body may not actually respond favorably to. Whether you're trying the Ketogenic diet or intermittent fasting, going low carb or low fat, below are some common side effects of going on a super-strict dieting regimen you should be aware of. And for more healthy weight loss tips, don't miss this list of Sneaky Weight Loss Tricks That Totally Work, According to Experts.

If you're considering intermittent fasting, in which you restrict your food consumption for long stretches on certain days of the week, you'd be wise to consider some of the consequences. "Depending on the length of the fasting period," write the health experts at Harvard Medical School, "people may experience headaches, lethargy, crankiness, and constipation. To decrease some of these unwanted side effects, you may want to switch from alternate-day fasting to periodic fasting or a time-restricted eating plan that allows you to eat every day within a certain time period."

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A simple fact: If you eat less food (also known as fuel), your body will have less energy to burn and you'll ultimately feel sluggish. One study, published in the Annals of Internal Medicine, found that cutting carbohydrates from your diet was associated with a greater risk of fatigue. Another study, which focused entirely on the Ketogenic diet and was published in the Journal of the American Dietetic Association, found that "low-carbohydrate diets enhance fatigability and can reduce the desire to exercises in free-living individuals."

Cutting carbs completely from your diet isn't your only path to lower energy levels. Other studies have linked diets that restrict nutrients such as vitamin B12, folate, and iron with fatigue, as well as anemia. For more weight loss tips, make sure you're aware of the 12 Foods That Drive the Most Weight Loss of All, Say Experts.

A now-famous study published in the journal Obesity that analyzed the weight-loss efforts of contestants of NBC's wildly popular series The Biggest Loser, which was conducted by researchers at the National Institutes of Health, found that people who go on an extreme crash diet hobbled their metabolisms so profoundly that they never fully recovered. The chief reason, according to the researchers, was the influence of leptin, the body's hormone that tells you you're satiated, or no longer hungry. Over the course of the crash diet, the contestants' leptin levels essentially flatlined. The researchers also tracked their ghrelin levelsthe hormone that tells you when you're hungryand it had actually risen. In effect, the dieters had reprogrammed their bodies to be fat-storing, low-energy machines.

According to a study published in the journal Dermatology Practical & Conceptual, embarking on a low-calorie diet is associated with hair loss, as the lack of nutrients disrupts your hair follicles to function as intended. "Nutritional deficiency may impact both hair structure and hair growth," write the researchers. "Effects on hair growth include acute telogen effluvium (TE), a well-known effect of sudden weight loss or decreased protein intake, as well as the diffuse alopecia seen in niacin deficiency."

For a study published in The American Journal of Clinical Nutrition, researchers from the University of Kiel in Germany took 32 non-obese males and slashed their calories by an average of 1,300 for a three-week period. On the whole, the subjects emerged from the experience having gained weight while seeing a dramatic decrease in muscle massroughly 5% across the board.

RELATED: 15 Underrated Weight Loss Tips That Actually Work

"A lack of proper nutrition due to a fad diet can actually strain your organs and muscles," says Ashlee Van Buskirk, a nurse, health and wellness coach with a BS in Dietetics and Clinical Nutrition Studies, and the founder of Whole Intent. "For instance, a high-protein diet can actually lead to dehydration, which may place a significant strain on your kidneys as you may be more prone to developing kidney stones."

"Most diets fail most of the time [and] repeated diet failure is a negative predictor for successful long term weight loss," writes Anna Guerdjikova, Ph.D., LISW, CCRC, director of administrative services at the Harold C. Schott Foundation Eating Disorders Program at the University of Cincinnati. "Chronic dieters consistently report guilt and self-blame, irritability, anxiety and depression, difficulty concentrating and fatigue. Their self-esteem is decreased by continuous feelings of failure related to 'messing my diet up again,' leading to feelings of lack of control over one's food choices and further life in general. Dieting can be particularly problematic in adolescents."

RELATED: This Diet Mistake Can Make Your Depression Worse, Science Says

"Fad diets are not always terrible, but people should understand the food groups and should try to ingest foods from all of them to keep vitamin and mineral balance," says Stephen Newhart, Ph.D., owner of Vigor Active. "Grains provide energy, fiber, iron, and help with constipation, dairy provides calcium and iron, fruits and vegetables provide vitamins and minerals and protein supports muscle mass. Always try and eat something from all the food groups to sustain health, just be sure to eliminate the sugars."

If you're older and you're trying intermittent fasting, you could be at risk of losing too much weight. "If you're already marginal as far as body weight goes, I'd be concerned that you'd lose too much weight, which can affect your bones, overall immune system, and energy level," Kathy McManus, RD, director of the Department of Nutrition at Brigham and Women's Hospital, told Harvard Medical School.

According to the International Journal of Eating Disorders, 35% of "normal dieters" may become pathological dieters, and 20 to 25% of those are prone to develop an eating disorder. "The onset of eating disorders has commonly been associated with following restrictive diets, as they become a way for individuals to exercise control, counting calories and fat grams, limiting types and amounts of food, and obsessing about a number on the scale," write the experts at Behavioral Nutrition.

As the Cleveland Clinic notes, many health experts believe that "80 to 95% of dieters gain weight back that they've worked so hard to lose." If that's an experience you're aware of, don't miss these tips for Losing Weight and Keeping it Off for Good.

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Dangerous Side Effects of Going on a Diet, According to Science | Eat This Not That - Eat This, Not That

Shannon McDaniel grew up playing just about every sport basketball, track, cheerleading and gymnastics. Her eating, though, didnt get quite the same attention. She simply wasnt raised in a home that focused on nutrition, she said.

Shannon McDaniel, owner and head coach at Iron Bridge CrossFit in West Ashley

Although McDaniel remained active into adulthood, it wasnt until she started CrossFit at age 40 that she really emphasized healthy eating. The mom of five kids ranging in age from 6 to 20 years old has seen firsthand the power of promoting good eating habits at home.

For example, her youngest son, whos been raised to value vegetables, will pick steamed broccoli over anything else on his plate, McDaniel said.

McDaniel and her husband, Donnie, own Iron Bridge CrossFit in West Ashley, where McDaniel is head coach and also runs the CrossFit Kids program. While she cant control what the kids in her classes are eating at home, she talks about nutrition and the importance of making healthy choices.

Healthy eating becomes a habit with practice

The kids see some of our athletes who are very healthy and in shape. They dont get that way just by working out, she said.

McDaniel highlights the importance of both exercise and a good diet a message that many fitness professionals, nutritionists and doctors preach nonstop. Its a gold standard for heart health and building those heart-healthy habits at a young age will follow children into adulthood.

Be a good role model

Janet Carter is program manager and lead dietician of the Heart Health program at MUSC Childrens Hospital. She urges parents to tap into their childrens natural enthusiasm for good health.

Janet Carter, program manager and lead dietician of the Heart Health program at MUSC Childrens Hospital

One thing Ive noticed in my entire career working with kids is that pretty much all kids have an innate desire to be healthy, Carter said. If I talk to kids in a school setting and ask, Do you want a healthy body? every child raises their hand. They dont even think about it.

Carter said parents can leverage their childs desire to be healthy by promoting health and wellness at home. Have conversations about why you picked a certain veggie-packed dinner and how to make nutritious choices. It helps your kids buy into eating well, Carter said.

First and foremost, parents have to be good role models themselves, Carter said. Parents may need to take a hard look at their own habits and make adjustments.

Your child wants your heart to be healthy too

Go on a flavor adventure

As parents are instilling good nutritional habits, Carter cautions against dinner table fights.

Forcing them to try something new is never really going to work, Carter said. It usually will cause them to be resistant in general.

Instead, she suggests setting a family rule that everyone has to try at least one bite of something new. Then, if your child doesnt like a particular food the first time they try it, dont take it off the list forever. Tastes change, so offer that food another time.

Always keep mealtimes positive, Carter said. If you ever start making mealtimes a battle or a fight, kids end up with disordered meal patterns.

Display new foods in a fun ways and try them as a family

Turn trying new foods into an adventure. With her own 3-year-old, shes taken a cue from the movie Ratatouille, in which the character tries the combination of cheese and fruit, calling it a flavor sensation. In her house, Carter encourages flavor sensations.

Physical activity is a must

When it comes to creating heart-healthy habits, exercise is just as important as healthy eating.

According to the American Heart Association, fewer than 50% of teens between 12 and 19 years old get enough physical activity each day to keep their hearts healthy.

Whats more important, the sun setting or the sun rising? Carter asks patients when they wonder if they should focus on diet or exercise. Both are so incredibly important. You cant really be as healthy as possible without working on both of them. That doesnt mean you have to be perfect. You dont want to have an all or nothing mentality.

Carter said kids should be moving their bodies as much as possible. Younger children dont necessarily need a formal exercise plan, but older children and teens should be getting their heart rate up for 30 to 45 minutes each day.

Any time youre moving your body, it helps, but getting your heart rate up improves cardiovascular health, she said. Thats what strengthens the heart.

Get the entire family involved in exercise

McDaniel preaches daily movement to her CrossFit Kids classes and to own her own children. Her 14-year-old son put on a few extra pounds during the quarantine.

So, she encouraged him to get moving take the dog for a walk, get into a CrossFit class two or three times a week, ride his bike to the bus stop.

Do something healthy every day. As a coach, I promote a healthy lifestyle even outside of class, McDaniel said. Its a lifestyle. Build healthy habits for the future.

Four pillars of good health

Working in family medicine, Dr. Marcus Salo said the increasing number of children and teens who are overweight is concerning. He points to the availability of processed food and lack of exercise as key contributors to the rising rates of obesity among young people.

The American Heart Association reports about one in three American kids and teens is overweight or obese. Children under the age of 13 that are overweight my start developing heart disease as early as age 25.

Learning negative habits can be difficult to overcome

The increasing rates of childhood obesity leads to increased risk of developing diabetes and cholesterol abnormalities and other vitamin deficiencies. It just snowballs, Salo said.

When conducting well-child visits, Salo counsels parents to focus on four pillars of health: diet, exercise, sleep and social engagement.

Most childrens diets are lacking in fruits and vegetables and fresh food, Salo said. Missing out on healthy fruits and vegetables can lead to deficiencies in iron, zinc and Vitamin B12, which are critical in children to encourage growth.

Salo also encourages regular cardiovascular exercise and getting that heart rate up to the point you cant have a full conversation.

An often-overlooked pillar of health is sleep. For growing children, sleep is vital for repairing damage to the body and for regeneration.

The rise in screen time has led to a decrease in the amount of sleep children and teens are getting. Salo said elementary and middle school children should be getting at least 10 hours of sleep for adequate regeneration.

Even though it may not seem to relate directly to a healthy heart, Salo encourages parents to pay attention to social and family dynamics. Children are developing their personalities and establishing good core values all part of full-body health.

Just as they would notice slipping grades as a cause for the concern, parents also should pay attention to early signs of weight gain.

Parents think kids will grow out of any weight issue they have. Thats not the case, Carter said. They dont grow out of an overweight situation. Science shows us that kids who are overweight or obese as a child or teen are much more likely to become overweight adults.

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Heart health in kids starts in the home | Families | postandcourier.com - Charleston Post Courier