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Fans of Anna Kendrick know that the celebrity actress has way more talent and success to her name than most people.

Early in her career, she starred in the Pitch Perfect movie franchise, where she demonstrated that shes not just a great actress and a beautiful woman, but she is also an amazing singer.

But in at least one area of her life, Kendrick admits shes just like the rest of us. Her fight to stay fit makes her extremely relatable.

RELATED: Anna Kendrick Really Doesnt Want Hateful Fashion Trend From the Early 2000s to Return

Kendrick was very young when she made a successful start acting on Broadway. By the time she was 13, she was nominated for a Tony award for her part in the musical High Society.

By the time she was 18 shed shifted to working in movies, and just five years later she landed a supporting role in the Twilight movies, and the wildly popular franchise made her a household name.

Kendrick has been in demand as an actress for decades, and her life right now is no different. She starred in the holiday filmNoelle on Disney+ just a few months ago, and currently, shes working on a romantic comedy series for HBO Max called Love Life. You can also find her on the new streaming service Quibi in a movie calledDummy.

But dont let all that achievement lead you to believe that Kendrick has it all figured out. She still struggles with her fitness choices, and she has for years.

Five years ago, Kendrick realized that she needed to clean up her act as she prepared to turn 30, according to Refinery29. She wasnt too happy about the idea either. Ive been trying to be more healthy, and ugh, its the worst! Its awful, she said. The worst part is I feel so much betterIm trying to work out and eat some vegetables, and its awful. I hate it!

It might seem to be an odd complaint to say that you hate feeling better, but Kendrick had a solid reason to be disappointed at the results of her experiment. I was hoping Id do it as an experiment, and Id feel exactly the same, so I could go back to eating Taco Bell whenever I wanted.

When you hear what she has to say today, it sounds like Kendrick has come a long way in her search for wellness. But although shes improved, shed be the first to tell you that shes still far from perfect.

RELATED: Anna Kendricks Wellness Secret Is a Herbaceous Spice

Kendrick doesnt seem to be struggling to stay away from Taco Bell these days, but she still hasnt gotten quite as far as shed like when it comes to health and fitness. In a candid interview withShapeMagazine, she shared the ways she still falls short of what shed like to do. For starters, she cant quite get the hang of meditating.

Ive tried a couple of meditation classes, and so far I feel like Im doing it wrong, she said. My mind races more when I meditate.

Her attempt at being vegan has also failed, even though it had the same results as her earlier experiments with eating healthy.

I was vegan for a year, or maybe even two, and it was the best Ive ever felt. Then I just fell off the wagon super hard. I was like, Well, maybe I can just do vegan most days. But no. It was the classic slippery-slope situation for Anna.

Exercise seems to be challenging as well. Shes long on enthusiasm, but short on endurance when it comes to picking a program. Every time I try something new, Im like, I found it! I found the only workout Ill ever need! Then I get so obsessed with it that I burn out and have to start over with something new.

Right now shes doing a lot of hiking, which is not only a great workout, but also helps her clear her head.

Kendrick may not be living up to her own standards, but its clear that shes made a lot of progress in the last five years.

Hopefully, she can feel good about that, and her many fans can feel good that when they struggle to stay fit theyre a lot more like their favorite star than they thought.

More:
Anna Kendrick's Inability to Stick to a Diet, Fitness and Wellness Regimen is Relatable - Showbiz Cheat Sheet

Exercise and healthy diet go hand-in-hand when it comes to weight management. Alongside rigorous exercise, a good nutrition before the workout sessions help the body to perform better and minimise muscle damage. Hence, it is important to have a clear idea about pre-workout diet to make the most out of the exercises you do. A study conducted by the researchers at the University of Sydney in Australia (published in the 'Journal of Nutrition') suggested that consuming carbohydrates can increase your strength to endure rigorous exercises and help you perform better.

Fruits are known to be natural source of essential nutrients for our body. They are naturally low in calories and fat and are rich in good carbs, protein and fibre. Fruit keeps you full for longer time and is easy to digest. On the other hand, nut butter is rich in protein and low in calories, making weight loss process effective. Hence, carb rich fruit (may be banana) and nut butter can be good options for pre-workout meal.

Both yogurt and berries are good source of carbohydrates and fibre. Yogurt contains almost every essential nutrient and is good for strengthening immunity and promotes bone-health. Berries are also rich in antioxidants and vitamin C, which help in flushing out toxins from the body.

Egg has always been touted to be a trusted friend for the people who are into workouts. Egg is low in calorie and provides balanced nutrients like protein, vitamins, mineral etc. Hence, it is advised to have consume omelettewith three eggs before workout (especially in the morning) to improve the performance of the muscles.

It is very important to drink sufficient water before workout to keep yourself well hydrated during exercise. It is suggested to drink almost 600 ml water (nearly 20 ounce) before hitting the gym.

Sometimes protein shakes are suggested as pre-workout meal. It is advised to add mixed berries to the drink to maximise nutrition and muscle repair.

Now on, before you hit the treadmill or do any kind of exercise, make sure to immune yourself with the right kind of food. Stay healthy, stay safe!

See the article here:
Pre-Workout Diet: Five Foods To Eat Before You Hit The Treadmill - NDTV Food

You've probably seen bee pollen all over Instagram, sprinkled on top of delicious smoothies and acai bowls. But bee pollen has been around for centuries, used most commonly in Chinese medicine, and is as old as beekeeping itself. If you're intrigued by this yellow powdered and it's potential health benefits, read on to learn everything you need to know, including its nutrition facts.

Serving Size 1 Tablespoon

According to the Natural Medicines Database, bee pollen is essentially a mix of bee saliva, nectar, and plant pollen that collects on the hind legs of worker bees. The bees bring back this mixture to their hives on their bodies, then pack the pollen into honeycomb cells and it undergoes a type of fermentation. The pollen comes from different plants including buckwheat, maize, and even pine.

Since pollen can come from various plants, the composition of bee pollen may vary based on the plant source and even geographic region. Bee pollen is different from bee venom or honey, but is still a form of apitherapy, which is a type of alternative therapy highlighting products that come directly from honeybees. In terms of nutrition profile, literature on bee pollen suggests that up to 50% of bee pollen can be made of polysaccharides (a.k.a complex carbohydrates). It is also composed of lipids, protein, simple sugars, vitamin C, carotenoids, phytochemicals, and flavonoids including quercetin and asrutin.

There are several other purported benefits of bee pollen, including improved athletic performance and weight loss, but there is insufficient evidence at this time to validate these claims in current research.

Enrique Daz / 7ceroGetty Images

You can try bee pollen as a garnish on oatmeal, yogurt, chia pudding, acai or smoothie bowls. You can even use it as a garnish on homemade dark chocolate bark or in homemade granola. The flavor of bee pollen does depend on the type of flower the pollen came from, but it generally has a floral and slightly bitter, but sweet flavor. If you do start using bee pollen, do so in moderation and start with 1/4 teaspoon at a time. You can gradually increase this to up to 1 tablespoon per day.

The bottom line: Bee pollen is likely safe for most individuals to consume in small quantities and in moderation, with the exception of the at-risk populations listed above. But bee pollen is not a miracle cure and research is still ongoing, plus the current research supporting its benefits is limited mostly to animal studies. For a small boost in antioxidants and flavor, bee pollen can make a yummy and nutritious addition to any smoothie bowl or yogurt parfait.

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Read the rest here:
What Is Bee Pollen? - Bee Pollen Benefits, Risks, and Nutrition - GoodHousekeeping.com

When researchers asked prospective study participants who they would like to see in videos promoting healthy lifestyle behaviors, the answer was unequivocal: They wanted to see themselves that is, other mothers living in low-income households who were overweight or obese.

The researchers obliged. And the intervention they designed produced the desired results when it came to improving participants diet. As a group, the women in the study who watched the videos and talked to their peers over 16 weeks were more likely to have reduced their fat consumption than women in a comparison group who were given print materials about lifestyle change.

The participants were women who face stubborn health challenges highly stressed overweight low-income mothers of young children who, for example, tend to retain 10 or more pounds of pregnancy weight after childbirth and are likely to eat high-fat foods. They are at risk for life-long obesity and potential problems for themselves and new babies if they become pregnant again.

I asked them during focus groups who should be in the videos, and they said, We want to see us. And our children. Do not lie to us and hire professionals, because well be able to tell, said Mei-Wei Chang, lead author of the study and associate professor of nursing at The Ohio State University.

They said, We want to see them before the change and the struggles they had, and what happened after that.

Chang and colleagues identified two factors that led to the interventions success: The study was designed to appeal to the participants personal values and instill in these mothers enough confidence to take on the challenge of living a healthier life.

My experience with this population is that they really want to make a change. Some might perceive that they dont want to. But they do they just dont know how to, Chang said.

The research is published online in the journal Appetite and will appear in the August print issue.

The two psychosocial factors Chang and colleagues examined in this study are known as autonomous motivation (whats important in a persons life) and self-efficacy (a persons confidence in her ability to carry out a behavior or task). Previous research has shown that poverty can lead to low self-efficacy.

Autonomous motivation differs by population. In this study, the participants told researchers in focus groups before the intervention began that they wanted to be role models for their children. They hoped to be less stressed and happier, and to maintain good family relationships.

Chang recruited participants from the Special Supplemental Nutrition Program for Women, Infants, and Children (WIC), which serves low-income pregnant, postpartum and breastfeeding women and children up to age 5. Those eligible for the program must have an annual household income no higher than 185 percent of the federal poverty line.

The mothers were between the ages of 18 and 39 and their body mass index ranged from 25.0 to 39.9 from the lowest indicator of being overweight to just below the extreme obesity range. The intervention was aimed at preventing weight gain by promoting stress management, healthy eating and physical activity. This study analyzed only the diet-related results.

During the trial, the 212 participants randomized into the intervention group watched a total of 10 videos in which women like them gave testimonials about healthy eating and food preparation, managing their stress and being physically active.

In the videos, the women wore casual clothes and told their stories, unscripted. They demonstrated meal prep with familiar foods and showed that simple, practical steps like reading food labels could gradually lead to a healthier lifestyle.

They talked about a lot of things I didnt know, said Chang, who has worked with women enrolled in WIC for about 20 years. They spoke their mind about what was important like how they mentally dealt with changing behavior but not losing weight. And about being afraid to fail.

The participants also dialed in to 10 peer support group teleconferences over the course of the study.

In phone interviews, the researchers asked the mothers about what they were eating, their confidence in sticking to a low-fat diet and why they wanted to eat more healthfully.

Based on those surveys, the researchers determined that, compared to the group reading print materials, the mothers who watched videos and spoke with their peers reported larger increases in autonomous motivation and self-efficacy and a more significant decrease in fat intake after the 16-week intervention.

Essentially, they said, If she could do it, I could do it. Thats why we used peers to develop the intervention, Chang said.

The researchers are still analyzing data related to physical activity results, and have found that the interventions emphasis on coping self-efficacy helped reduce participants stress. The videos are now part of WICs continuing education series for mothers.

This work was supported by the National Institutes of Health.

Co-authors included Alai Tan and Duane Wegener from Ohio State and Jiying Ling and Lorraine Robbins from Michigan State University.

Read more:
Inspiring stories from women like themselves helped these moms improve their diet - The Ohio State University News

This article was originally published here

Association of dietary vitamin K and risk of coronary heart disease in middle-age adults: the Hordaland Health Study Cohort.

BMJ Open. 2020 May 21;10(5):e035953

Authors: Haugsgjerd TR, Egeland GM, Nygrd OK, Vinknes KJ, Sulo G, Lysne V, Igland J, Tell GS

AbstractOBJECTIVE: The role of vitamin K in the regulation of vascular calcification is established. However, the association of dietary vitamins K1 and K2 with risk of coronary heart disease (CHD) is inconclusive.DESIGN: Prospective cohort study.SETTING: We followed participants in the community-based Hordaland Health Study from 1997 1999 through 2009 to evaluate associations between intake of vitamin K and incident (new onset) CHD. Baseline diet was assessed by a past-year food frequency questionnaire. Energy-adjusted residuals of vitamin K1 and vitamin K2 intakes were categorised into quartiles.PARTICIPANTS: 2987 Norwegian men and women, age 46-49 years.METHODS: Information on incident CHD events was obtained from the nationwide Cardiovascular Disease in Norway (CVDNOR) Project. Multivariable Cox regression estimated HRs and 95% CIs with test for linear trends across quartiles. Analyses were adjusted for age, sex, total energy intake, physical activity, smoking and education. A third model further adjusted K1 intake for energy-adjusted fibre and folate, while K2 intake was adjusted for energy-adjusted saturated fatty acids and calcium.RESULTS: During a median follow-up time of 11 years, we documented 112 incident CHD cases. In the adjusted analyses, there was no association between intake of vitamin K1 and CHD (HRQ4vsQ1 = 0.92 (95% CI 0.54 to 1.57), p for trend 0.64), while there was a lower risk of CHD associated with higher intake of energy-adjusted vitamin K2 (HRQ4vsQ1 = 0.52 (0.29 to 0.94), p for trend 0.03). Further adjustment for potential dietary confounders did not materially change the association for K1, while the association for K2 was slightly attenuated (HRQ4vsQ1 = 0.58 (0.28 to 1.19)).CONCLUSIONS: A higher intake of vitamin K2 was associated with lower risk of CHD, while there was no association between intake of vitamin K1 and CHD.TRIAL REGISTRATION NUMBER: NCT03013725.

PMID: 32444431 [PubMed as supplied by publisher]

Read the rest here:
Association of dietary vitamin K and risk of coronary heart disease in middle-age adults: the Hordaland Health Study Cohort. - DocWire News

5 reasons including amla or Indian Gooseberry in your diet will help you stay healthy, ward off diseases  |  Photo Credit: iStock Images

New Delhi: As we live in the times of coronavirus and gear up to adapt to the 'new normal', our health seems to have moved up on our priority list. While the world was getting health-conscious even before the virus was around, we have to admit how the pandemic has changed our perception towards our health and made us more focused on trying to be healthy. Boosted immunity and a healthy body are the first line of defence against any diseases and can reduce the risk of the virus causing major, life-threatening complications. It is extremely important to ensure that we include enough immunity-boosting foods in our diet to keep the risk of diseases at a minimum.

Ayurveda, ancient Indian wisdom in terms of medicine, is popular around the world. Researchers globally agree how certain Indian foods and spices, such as turmeric, are loaded with healthy compounds that can help in making our bodies healthy. Another such Indian food item are the Indian gooseberries, also known as Amla in Hindi. Read on to find out how Amla can help you boost immunity, and ward off diseases.

There are various ways to consume Amla or Indian gooseberry.

You may find bottled amla juice in stores, and can also make it at home. Drinking two tablespoons of amla juice in the morning, along with some honey can be a great morning ritual.

You can make amla chutney, amla pickle and other condiments with the gooseberries. The tangy flavour of amla can help give your meals a nice burst of taste, along with the many health benefits it offers.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

See the article here:
5 reasons including amla or Indian Gooseberry in your diet will help you stay healthy, ward off diseases - Times Now

When I first started writing this A Meal with column over three years ago, little did I anticipate one day finding myself sitting a well-measured two-plus metres away from my subject, with both of us wearing face masks. However, as what is colloquially termed the Chinese Curse has it, we are indeed living in interesting times and so we now find ourselves in all sorts of strange situations, doing all sorts of things we never imagined we would.

Baz Daniel (left) with Craig Burton, who gives a healthy reminder of what we should have been doing all along.

I particularly wanted to have lunch with one of Phukets foremost health and wellness gurus, Craig Burton, because amidst the tsunami of information, opinion, conspiracy theories and downright misinformation that has attacked us as aggressively as the COVID-19 virus itself, Craigs level-headed voice stands out as a beacon of wisdom and good advice.

Craig, now 45, grew up in the splendidly healthy town of Perth, Western Australia, and is a practicing Clinical and Sports Nutritionist with over 20 years experience as a health practitioner. He holds a broad array of qualifications in nutrition, health and fitness as well as mental and lifestyle coaching. He attained his B.A. in Applied Science (Sports Science and Psychology) from Edith Cowan University in Perth and Ohio State University in the United States. Craig went on to certify as a Sports Nutritionist, holding NLC Levels 1 and 2 qualifications in nutrition and lifestyle coaching from the Chek Institute.

Craigs unique approach to transforming his clients health, body composition and wellbeing includes naturally addressing hormonal imbalances, digestive system dysfunction, toxicity, vitamin and mineral deficiencies through a programme of individually-optimised diet, lifestyle and supplements.

In short, Craig is exactly the sort of expert that we should listen to if we want to keep ourselves optimally fit and strong to resist infection by the coronavirus and indeed maximise our chances of healthy survival should we be unfortunate enough to contact it.

Meeting Craig in person, I was no way disappointed, as he is the epitome of strong, healthy vitality a veritable poster boy for all the good advice for which he is renowned.

We were fortunate enough to find the ultimate venue for a wonderfully healthy and easily socially-distanced lunch at the Land & Houses residential park clubhouse in Chalong. This lovely venue is open to non-residents and is set in beautiful topical splendour overlooking a huge open-air swimming pool and verdantly-surrounded lake beyond, with the spire of Chalong Temple and the Big Buddha atop the Nakkerd Hills punctuating the perfect azure sky to the west.

We selected healthy fresh salads, fresh fruit platters and un-sugared fruit and vegetable drinks carrot, green apple, beetroot and ginger, then we set about discussing the current viral crisis.

Craig made the point that the COVID-19 virus attacks organic weakness, as all viruses tend to do. So, if you are overweight, or damage your lungs through smoking, or breathing polluted air, or your liver through excessive alcohol intake, you will, of course, be more vulnerable.

I asked if diet and exercise can make a big difference to levels of immunity: Most definitely a good healthy diet will help maximise your immune resistance to COVID-19, as it does to all pathogens. It should be low in sugar and processed foods a whole food diet with lots of fruit and vegetables for fibre and all the trace minerals and vitamins which are essential for strong immunity, Craig said.

Another key is adding some good healthy fats like olive oil, avocado, nuts and seeds which help balance blood sugar. Then add in regular exercise, preferably every day, covering both aerobic and load-bearing forms and some of it outdoors so that sunshine can stimulate your natural vitamin D production.

The abundant sunshine we enjoy here in the Andaman region is a big plus for outdoor exercise, which can be as simple as a good, long, arms-swinging walk; a bike ride; a jog; or a beach walk and swim, once the beaches are opened again. We are lucky as Phuket still has good air quality and the fresh island winds keep it that way, he added.

Craig also mentioned that ongoing hydration here in the tropics is essential. Just sip, sip, sip throughout the day and always carry a water bottle with you, he said.

I asked about the cleanliness of produce in the region and the impact of chemical pesticides and antibiotics in mass food production.

The best thing to do is eat as close to nature as you can, with minimal cooking and lots of washing of raw produce in clean water before preparation. The Kings Project produce is usually excellent, and local fresh fish and shellfish are very good particularly to boost zinc and magnesium intake, which are important for strong immunity.

Craig was at pains to emphasise the mental and social aspects of maintaining high immunity.

We are a species of tribal simians and evolved to live in harmony in groups. Hence your social and family environment are great contributors to your overall health and viral immunity. If you are feeling stressed or anxious, as so many people are by this pandemic, just reach out to family and/or close friends to talk about it and share the load, he said.

In addition, good sleep and relaxation are vital factors to our overall health. Try to get at least eight solid hours of sleep every night, starting from as early as possible each evening and complement this with quietly meditative down time when you just let your body and mind recharge during the day.

As we got up from a highly enjoyable lunch despite the new socially distancing imperatives, Craig summed it all up by saying, Theres been endless chatter about the new world or new normal that this pandemic has created, but the truth is this virus only serves to underline what we should have been doing all along if we want to optimise our health and immunity and thereby the enjoyment of our lives.

Excellent advice indeed!

Link:
A Meal With Craig Burton, putting diet facts on the table - The Phuket News

DUBAI: Devinder Bains, personal trainer and nutrition coach at Fit Squad DXB, shares her expert advice on the superfood that will help you lead a longer and healthier life.

Walnuts are available at most supermarkets and are a cost-effective way to add some real health benefits to your daily diet. They are delicious in breakfast bowls, smoothies, salads, stir-fries, and bread. They are also great as a healthy snack on their own. Here are five more reasons why walnuts should feature regularly in your meals:

Aids brain function, mood

Walnuts are higher than any other nut (and most plant sources) in Omega-3 fatty acids, which are essential for brain development and function. In association with the high levels of vitamin E that are also present in walnuts, Omega-3 can improve memory, especially in those with cognitive impairments. Foods rich in Omega-3 have also been linked to boosting mood and helping with mild to moderate anxiety and depression.

Lowers risk of Type 2 diabetes

Although fairly high in calories, the actual energy absorbed by the body from walnuts is 21 percent lower than expected. Walnuts can help curb appetite and decrease hunger, which in turn control weight and lower your risk of developing Type 2 diabetes. A study has also shown that adding walnut oil to your diet can help control blood sugar levels.

Promotes a healthy gut

Eating walnuts can increase beneficial bacteria in the gut, decreasing inflammation throughout the body and combatting any increased risk of obesity, heart disease and certain cancers that come with poor gut health.

Improves male fertility

Diets high in processed foods and sugars can have a detrimental effect on male fertility, but healthy superfoods combat this. Walnuts are rich in antioxidants, which fight the free radicals that damage sperm membranes.

Supports healthy ageing

Walnuts are high in essential vitamins, minerals, fats and fiber that support not only brain health but physical mobility as you age. A study of over 50,000 older women showed that a diet rich in healthy foods, including walnuts, lowered the risk of physical impairment.

Read more here:
5 reasons to add walnuts to your diet - Arab News

About 6.5 million Americans now identify as vegan, according to Nielsen, and this lifestyle choice seems to only be growing in popularity.

Starting and sticking with a vegan diet is easier if you avoid these popular pitfalls.

Image Credit: VioletaStoimenova/E+/GettyImages

Whatever your reasons for doing it, making a drastic diet change like going vegan which requires, at minimum, shunning all animal-based foods can be daunting. But with a little forward planning, you can set yourself up for success.

We spoke to some experts to find out the most common mistakes that can derail a new vegan, and how to stay on track.

Julie Stefanski, RD, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition & Dietetics (AND) explains that the AND endorses vegan diets, but only if they're well planned.

"Too many individuals focus only on what is excluded from their choices without considering what needs to be included for health," she says.

Vegan diets can vary in their nutrition content and just because a food is considered vegan does not automatically mean it's healthy.

"Plant-based diets based on lots of vegetables, beans and whole grains have been connected to health benefits and longevity, but a vegan diet based on highly processed foods may not be a winner," she says.

Case in point: A July 2017 study published in the American Journal of the College of Cardiology found that plant-based diets that included healthy foods, like legumes and whole grains, reduced the risk of coronary heart disease. But plant-based diets high in foods like refined grains and sweets actually led to increased risk.

The fix: Spend time learning about what constitutes a healthy vegan diet, before you make the switch.

"It's not hard to get the right nutrients if you're a vegan, but you can't just cut out meat and eat pasta and red sauce all day," says Taylor Wolfram, RDN, LDN, a vegan registered dietitian.

When choosing nutrition information, the quality of your sources matters a great deal.

"There are so many areas of misinformation out there," says Wolfram.

The fix: She recommends the following, all of which were created by registered dietitians who are also vegan:

Many of the vitamins and minerals meat-eaters consume can be obtained from a vegan diet. The exception to this is vitamin B12, which is most commonly found in meat, fish, milk and egg products.

The fix: "Although it takes time for a deficiency to occur, it's best to head things off from the beginning by making sure to use a fortified food source or supplement that meets this body requirement," says Stefanski.

Depending on your diet, you may also need to supplement with other nutrients or take a multivitamin. Important ones to be aware of are iron, calcium, zinc, vitamin D, omega-3 fatty acids, iodine and vitamin A.

You don't want to overdo it on a nutrient either, though. So it's a good idea to talk a registered dietitian, who can help make sure you're meeting your nutritional needs.

Adding a lot of extra fiber suddenly by consuming increased amounts of beans, legumes and vegetables can lead to digestive discomfort (in meat-eaters, too!).

The fix: If you're having a lot of bloating, gas or constipation on a vegan diet, try adding a lot more water to your diet and reducing the fiber while you adjust.

"The rule of thumb is to increase fiber gradually and also increase your fluid intake," Wolfram says.

She recommends starting out with small portions of beans and paying attention to how foods make you feel. Just because you feel bad after one meal doesn't mean you automatically have a problem with that food. Look for patterns over time.

Because veganism is a philosophy as well as a diet, there can be pressure and shame around doing it "right" all the time. But this kind of all-or-nothing thinking causes stress and can even lead to disordered eating.

The fix: "Restrictive thought patterns around food can lead to orthorexic behaviors," says Stefanski. "Allowing yourself to gradually ease into a plant-based diet, without applying too many rules to your choices at first, may be a less-stressful transition."

Remember that you do't have to be a perfect vegan to make a difference. If you are unable to eat a purely vegan diet due to underlying health problems or dietary restrictions, there are also many other ways you can help animals, reduce emissions and eat well.

"Veganism is about so much more than food choices," says Wolfram.

Don't be caught out if the restaurant you're eating in doesn't have vegan options or your dinner host forgets you are vegan.

The fix: Plan ahead, check menus and ask your host if vegan options will be available. If in doubt, bring your own food.

"Whatever you can do to prevent yourself from being unnecessarily hungry in a situation when there aren't vegan options is really helpful," Wolfram says.

It's easier to maintain a behavior change if we have support. Indeed, an April 2018 study in Health Education and Behavior found that participants who had social support were 61 percent more likely to make improvements in health behaviors like eating more fruit and vegetables and exercising than those who didn't.

The fix: Wolfram recommends linking up with other vegans online or in person for support, recipes and camaraderie. Avoid the "vegan police" who chastise people for not being the perfect vegan.

"There are plenty of positive vegan spaces that are uplifting and helpful," she says.

See the original post here:
Common Vegan Mistakes: 7 Things to Avoid When Starting a Vegan Diet - LIVESTRONG.COM

Former World No. 1 Venus Williams spoke about her diet in a recent interview to Women's Health. Williams is a seven-time Grand Slam singles champion and says she started eating vegan food for health reasons. "I started eating raw and vegan for health reasons.

I needed to fuel my body in the best way possible. Knowing how important a role my diet plays keeps me on track. "I try to make the majority of my meals raw and vegan, but Im only human and am known to cheat a little bit.

I joke that Im a 'chegan' because sometimes Ive been known to stray." Here is what Venus says she has for her meals on most days - Breakfast - "Im not a morning person or a big breakfast eater.

I do need some fuel to get me going, but find it hard to scarf down a big meal first thing when I wake up, so Ill usually have something light like fruit or a protein shake." Lunch - Depending on how much time I have for lunch and what my schedule looks like, lunch can vary from sweet potatoes and rice to a green smoothie.

Eating is part of the job when Im competing, so I make sure to get some protein and carbs. After a match, Ill usually have a protein shake with a plant-based milk and protein powder and then eat a real meal shortly after."

Snacks - "Im often running from multiple practices to meetings for EleVen or calls with my design company, V Starr, so I am always looking for little things that are easy to bring on-the-go. Clif Bars are great when Im super busy; they are small-but-mighty and fill me up quickly.

You'll often find me snacking on kale chips in meetings. Green juice and smoothiesand protein shakes, if I'm coming straight from practiceare also my go-tos. I need foods that are tasty and convenient, but still pack a punch and keep me going, whether Im on the court or in a meeting."

Dinner - "For dinner, I love vegan Caesar salads because they are super easy. I can whip it up quickly whether Im at home or in a hotel room at a tournament." Venus isn't the only one on the vegan train.

These other icons swear by eating only plants, too: Dessert - "When Im training I really try to practice self-control, but sometimes a girl just needs a donut! I have found its easier to curb those cravings by finding foods that are still sweet but also healthy, like a juice or a smoothie..

Venus signs off about her diet, saying, "It's all about moderation. Life is too short to not love what youre eating."

See original here:
Venus Williams on her diet: Life is too short to not love what youre eating - Tennis World USA

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