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January marks new beginnings. We make resolutions, start diets and vow to maintain exercise regimens. Its when we pull our lives together. But what to do when you have to kick your team into gear too? If you ask chef Kristen Thibeault, you start with what fuels them. Food.

What we do is really focused on health, says Thibeault. Its balanced with all your micros and brings you what you need on a daily basis. Thibeault founded Nybll, a food service company that caters healthy plant-based foods to CEOs and athletes, in 2015. The likes of Amazon and the San Francisco Giants hire Nybll to feed their people, which in turn makes them happier, healthier and more focused.

In the past decade, plant-based diets have risen in popularity. The lifestyle extends beyond models and health nuts. Its gone mainstream. Athletes have embraced it big time. Tom Brady popularized it with his teammates in New England, and in November 2019, Justin Coleman told Sports Illustrated that he credits his vegan diet for fewer injuries and quicker healing. Thibeault, who is also a cancer survivor, is an advocate.

Shes helped David Ortiz overhaul his pantry. The baseball star wanted to lose weight and go vegan. I got lucky and I got to cook for him, recalls Thibeault. She was already cooking for more than 20 clients on a regular basis, all plant-based. Then I went to culinary school to make it legit, she says. At the same time I studied nutrition. So I became a sports nutritionist, and now I just recently completed Stanfords nutritional science program to augment everything. When Four Seasons San Francisco wanted the brands first plant-focused restaurant in 2012, they contacted Thibeault.

The blond mother of two boys enjoys changing perceptions about plant-based eating. Her vegan sweetbreads are succulent seitan protein encrusted with crispy porcini mushrooms that double as a gateway dish. The night before we met, Thibeault had converted a burly crowd of Anaheim Ducks hockey players and their fans with her vegan sweetbreads at a tasting benefit. The dish also impressed the meat eaters when she won San Pellegrinos Almost Famous Chef Competition in Napa.

Everything is plant-based including all the butters and sauces we use, she says. Nyblls dishes consist of flavorful offerings such as Moroccan-style Japanese eggplant stuffed with ground soy sausage. A vegan roulade with wild rice and mushrooms served with broccoli rabe and a celeriac pure with truffle oil tastes like the best parts of Thanksgiving.

Understanding where and how our food is cultivated is important to Thibeault. I get the rice from a family friend in Minnesota, she says. And the morels come from someone who hand forages for me.

Nowadays, Thibeault, who recently moved to South County, is seeking a more balanced life with her husband, Keven, and sons Zander and Zacheo, along with their Italian mastiff, Lola. We belong to Monarch Beach Club and my boys love surfing, and thats where youll find me most sunny days, she says.

But she still leads a busy life. With Nybll offices in Oakland and Anaheim, she continues to heal communities with food. She formed The Patra Project, a 501(c)(3) that has served over 100,000 meals to families in need. The mission is to provide access to healthy food for underserved families in food deserts. Meaning, all the food waste from Nybll and other catering jobs are converted into nutritious meals for children at risk of going hungry. This is one way Thibeault plans to address our countrys serious food waste problem. Its another way to share the love and feed the soul. Couldnt we all use a second helping of that?

MY NEIGHBORHOOD: Capistrano Beach/Dana Point and Montclair in the Oakland Hills. (I divide my time managing businesses in L.A. and the Bay Area.)

MY SANCTUARY: My beach house.

WHERE ID LIKE TO MEET FOR LUNCH: Eve in Encinitas. A bit of a drive but well worth every mile. Their Truffle Shuffle Burger puts all other vegan burgers to shame. Seriously otherworldly.

RED OR WHITE? White. My latest obsession is no residual sugar vineyards like cult brand Scribes Chardonnay or Riesling. They consider it chuggable and so do I.

FAVORITE SHOW TO BINGE WATCH: With two energetic little boys, a growing business and a non profit to run, I honestly never watch TV. If I did, Id pick Comedians in Cars Getting Coffee or another Netflix comedy show.

WORST ADVICE: Stay in your lane. A professional kitchen is no place for a woman.

THE BOOK THAT CHANGED MY LIFE: As a Man Thinketh by James Allen.

ON MY NIGHTSTAND: Breaking the Habit of Being Yourself by JoeDispenza.

PET PEEVE: Chefs bizarre obsession with pork belly.

IF I HAD A MAGIC WAND I WOULD find every child in foster care a forever home.

THE THING I HOPE I NEVER FORGET: My Google password.

NO ONE KNOWS THAT I am a closet Korean karaoke diva.

MY MOTTO: Everything you want is on the other side of your comfort zone.

Here is the original post:
Up Close: Get to know the Nybll founder, chef and cancer survivor who promotes healing through plant-based diet - OCRegister

Latest Prevention & Wellness News

Source: MedicineNet Health News

New Year's resolutions - which statistics show are overwhelmingly about improving health - are famously difficult to keep.

In 2019, 80% of survey respondents had failed to keep their resolutions even beyond Jan. 31, and just 8% reported they adhered to their resolutions all year, according to the consumer data clearinghouse Statista.

So how do you make it into that coveted 8% of lean, fit, non-smoking resolution keepers?

Experts at Harvard Medical School and the American Psychological Association (APA) said for the best chance of success, make your resolutions ambitious, but manageable. If you want to change a health behavior - and 6 of the top 12 resolutions nationwide have to do with diet, exercise, smoking or alcohol use - you should pick one bad habit at a time.

"Unhealthy behaviors develop over the course of time," states an APA article. "Thus, replacing unhealthy behaviors with healthy ones requires time. Don't get overwhelmed and think that you have to reassess everything in your life. Instead, work toward changing one thing at a time."

You can take those ambitious goals and break them down into smaller, manageable steps. The following are tips from our MedicineNet doctors to help you on your way to improved health in 2020.

Medical science has established that eating proper foods can influence health for all age groups, according to MedicineNet author Jerry R. Balentine, DO, FACEP. The U.S. Department of Agriculture's current dietary guidelines state the following:

Scientists have made major strides in understanding obesity and in improving the medication treatment of this important disease, Dr. Balentine said. In time, better, safer, and more effective obesity medications will be available.

But currently there is still no "magic cure" for obesity. The best and safest way to lose fat and keep it off, according to Dr. Balentine, is through a commitment to a lifelong process of proper diet and regular exercise. Medications should be considered helpful adjuncts to diet and exercise for patients whose health risk from obesity clearly outweigh the potential side effects of the medications.

Almost any of the commercial weight-loss programs can work, but only if they motivate you sufficiently to decrease the amount of calories you eat or increase the amount of calories you burn each day (or both).

Charles Patrick Davis, MD, PhD and MedicineNet author, acknowledges adding exercise can be tough when you have a busy life. But five of the most popular and effective exercises can be done for free anywhere, without buying expensive gym memberships or bulky home equipment. Consistency is the real key.

"People can do all of these at home, at work, on vacation, or almost anywhere without any elaborate equipment, except for a good pair of gym shoes and a consistent will to reach your goals," he said.

Dr. Davis said to make sure you consult with your doctor before starting any exercise routine, especially if you have health conditions, are on medication, or have little experience with exercising.

Although smoking is a serious addiction, people can quit smoking. The following are facts and tips about smoking cessation to help you stub out that final butt, according to MedicineNet author Melissa Conrad Stppler, MD:

View post:
Experts: Successful New Year's Resolutions Should Be Ambitious, But Realistic - MedicineNet

You want to lose weight. Learn to meditate. Get out of debt. Eat more leafy greens. Call your mom more often.

But youre afraid to really try, because of all the times youve tried before and failed. I meet plenty of people who refuse to make New Years resolutions for this reason: New Years resolutions can be a source of failure, year after year.

Research suggests that 88 percent of people have failed to stick to their resolutions to change. Frankly, that number seems low to me. Hasnt everyone failed to keep a resolution before? My guess is that the only people who havent failed at a New Years resolution havent tried.

We fail to change our habits because our human brains crave routine and resist change. But its very discouraging to try to do things differently, only to find ourselves falling back into old patterns.

Having failed in the past is stressfuland its even more stressful when we opt for self-flagellation in the face of our setbacks or lapses. We think that if were really hard on ourselves, well be less likely to make the same mistake again, or that well motivate ourselves towards better performance in the future. Admitting our failings does not need to come with commensurate self-criticism, however.

Why? Because self-criticism doesnt work. It doesnt actually motivate us. Instead, self-criticism is associated with reduced motivation and diminished future improvement.

Self-compassionbeing warm and supportive towards ourselves, and actively soothing ourselvesdoes help when we fall short of our intentions or our goals. It leads to less anxiety, less depression, and greater peace of mind. Most importantly, it makes us feel more motivated to make the improvements we need. Here are three steps to achieve your resolutions for change.

The first step to making lasting change is to forgive yourself for having failed in the past. Its okay; its normal, even. You did the best you could with the skills you had. Take a deep breath and soothe yourself like you might a good friend: Use kind, reassuring words to ease yourself out of a stress response. Remind yourself that few people are successful the first time they try to change their routines. Explain to your good-friend-self that feeling bad about your behavior will not increase your future success.

Why do we so often fail at our attempts to change?

One reason is that we tend to set goals and pick resolutions that are inherently unrewarding. The goals we pick necessitate relentless hard work, or remind us of our mortality in a way that makes us feel small instead of grateful.

The second step, therefore, is to set the right resolution, whether thats a big audacious goal, a new habit youd like to get into, or a bad habit youd like to break.

To begin, lets start with your desired outcome. Its okay to be a little vague here; well get more specific as we proceed. For example, you might want to:

Its important to figure out WHY you want to do this thing that you havent been doing so far. You might have a whole laundry list of reasons for wanting to do what you want to do, and thats great. But right now, I want you to think of the single most compelling way that youll benefit from achieving your goal.

Chances are, youve come up with a super logical reason for, say, losing weight or exercising, like that it will lower your blood pressure.

Heres the thing: Even though we all like to think of ourselves as rational people, logic doesnt motivate us nearly as much as our emotions do. Why? Because we approach what feels good and avoid what feels bad.

This means that we tend to stick with behavior changes for longer when we aim for something that feels good. Doing something because we feel like we should do it doesnt feel good. It feels like were being forced. Its stressful, and stress makes us seek comfort, often in the very form of behavior that we are trying to avoid (think potato chips and Netflix binges).

So, ask yourself how, in your heart of hearts, do you want to feel? Identify a WHY for your resolution that will motivate you over the long haul.

Lets think this through together.

Maybe you want to lose weight, for example, and so you plan to cut baked goods out of your diet, which happen to be your favorite foods. How will that make you feel?

At first, you might feel great, because youve just made a healthy decision for yourself. But if you dont cheat on your diet, youll likely soon feel deprived. And if you do begin to cheat on your diet, youll probably feel anxious and guilty. Both of these feeling states are unmotivating and uncomfortable, which will make it easy for you to ditch your diet.

But maybe the reason that you want to lose weight is so that you feel healthy and strong. Feeling stronger and healthier are very motivating feeling states, which will make it much easier for you to keep your new habit.

With this in mind, rethink your goal or resolution: Restate it for yourself in terms of how you want to feel. For example:

What actions and behaviors have led you to feel what you want to feel in the past?

Maybe you tend to feel well-rested and energetic when you go to bed before 10 p.m. Perhaps you tend to feel healthy and strong when you go for a hike. Maybe you feel loving and connected when you spend time one-on-one with your sister.

The important thing here is that it is something that you already have experience with; we human beings tend to be truly terrible at predicting how something will make us feel. But we do well to use our own experience to predict how well feel in the future.

Heres an example of how we frequently go wrong: Say Id like to feel stronger this upcoming year. This calls for a get-in-shape habit. So, what would be a good way for me to get in shape? Lets seeI could train for a marathon! Fun! Ambitious! But before I start researching destination marathons (because why not make it a vacation, too?), Id do well to stop myself and ask: How do I feel when Im training for a long run? Heres my own honest answer: I tend to feel burdened by the time commitment. And arthritic in my left hip. And soul-sinking dread before each run.

Can we make a pact right now that we wont make New Years resolutions that are going to make us feel burdened, arthritic, and filled with dread? On the other hand, I can think of two activities that DO make me feel stronger:

Your why for your goal needs to be a rewarding feeling that you experience when you are doing your resolution or, at the very least, immediately after you do it. A daily hike must genuinely make you feel energized, for example, if that is the feeling you are after.

From here, refine your resolution one more time. Make sure that your resolution reflects a really specific behavior, so that you know if you are succeeding or not. For example, resolve to take three hikes per week after work on Tuesdays, Thursdays, and Saturdays instead of resolving to go for more hikes.

Finally, do a little reality check. Setting unrealistic resolutions is a sure path to failure. If its just not realistic for you to, say, leave work an hour early on Tuesdays and Thursdays so that you can do your hike, please dont make that your resolution. Or if you live in Maine and you know that it just isnt realistic to hike in a snowstorm, please go back and find another behavior that reliably makes you feel the way you want to feel.

Thats it! If you are now aiming for a target that is specific, realistic, and inherently rewarding (because you know it is going to make you feel good), you are good to go!

Here is the original post:
How to Make New Year's Resolutions That Feel Good - Greater Good Science Center at UC Berkeley

We all feel that we are not having enough sugar, barring the last week of the year, because heck, we were celebrating. But ask yourself in all genuinity, is that actually true? There is added sugar in your everyday packaged and processed foods, which goes uncounted. Moreover, cutting down on it does not require you to deprive yourself or go to extreme diets. Not many know that excess sugar in the diet activates the ageing process. And trust us when we say, it's harmful effects can be as bad as smoking and drinking alcohol. Coming to sugar, you may argue that even fruits have fructose (which is a form of sugar), but your body can process fructose that is consumed as part of a whole fruit. This is because along with natural sugar, your body is also getting fiber, which slows down the absorption of sugar in the bloodstream. However, what you eat and drink in the form of processed foods and packaged foods has sugar that is highly processed and is devoid of dietary fiber. There is good evidence that this fructose actually leads to addiction, which is harmful in the long run. To cut down sugar from your diet, it is best to cut out sugars in all forms for a minimum of 7 days. A lot of people felt that when they quit sugar for 7 days at a stretch, they were able to resist it better than before. And if you actually crave for it too much, pick a whole fruit instead of picking a processed sugar variety. Also start reading food labels while picking packaged foods. Also, do not be fooled by terms like honey, nectar, brown sugar or beet sugar, they all are added sugars, which should be avoided. Also, this by no standards mean you are eliminating sugar from your body, instead you are now getting it from healthy sources. If you can stick to this plan, cravings will fade sooner than you will ever know... And whenever you decide to add back some amount of sugar, do it mindfully so it does not sabotage your weight loss goals.

Excerpt from:
Weight Loss: Let 2020 be the year of less sugar - Times of India

Greggs, the UKs largest bakery chain, will end speculation about its hotly anticipated new vegan snack by launching a meat-free version of its popular steak bake.

Since the runaway success of its meatless sausage roll, the chain which serves more than 6 million customers a week from its 2,000 outlets has been working to develop vegan versions of its other bestselling items.

The new product arrives on Greggs shelves at the start of Veganuary a growing movement that encourages people to embrace plant-based diets during January.

The vegan steak bake has been created to mirror some of the original snacks features, including 96 thin layers of puff pastry but without the egg glaze. The filling is made with pieces of the fungi-based protein Quorn instead of beef, mixed with diced onions and meat-free gravy.

Costing from 1.55, it will go on sale in 1,300 shops from Thursday before being rolled out to the remaining 700 outlets on 16 January.

Greggs chief executive, Roger Whiteside, said: Our vegan sausage roll launch was a huge success and weve been working tirelessly to expand our vegan-friendly offering and provide more delicious savoury food on-the-go options for people looking to reduce their meat intake.

Greggs vegan sausage roll also with a bespoke Quorn filling launched in January 2019 and has become one of its top 10 bestselling products, helping company sales soar by 13.4%. The chain says only 14% of the products customers are strictly vegan, with two-thirds aiming to reduce their meat intake.

Speculation about its successor has been mounting for months but has been rife for the last few days after a sign for a steak bake was spotted in a store and circulated on social media.

The launch comes as retailers expand their vegan and plant-based offerings amid the growing popularity of flexitarian diets where a largely vegetable-based diet is supplemented occasionally with meat.

The Co-op chain is rolling out a new vegan range, called Gro, featuring 35 products, including alternatives to its steak bake, chilli con carne and sticky toffee pudding, that will be stocked in 2,000 stores and up to 4,000 independent retailers through its wholesale operation. The Co-op already offers almost 120 vegan wines but its entire beer and cider range will become vegan in 2020.

This month Waitrose is doubling its vegan range, adding more than 30 new own-label and branded products, of which many are first to market. They include crisp-crumbed fishless goujons made from banana blossom a flesh flower that hails from south-east Asia and a pizza topped with vegan pepperoni.

Meanwhile, diners at KFC will from Thursday be able to buy its new vegan burger now a permanent item on its menu after the success of an earlier trial. The fast-food chains usual finger lickin good chicken breast is replaced with a Quorn fillet coated in herbs and spices.

More than 100,000 people have already pledged to stick to a plant-based diet for Veganuary, double the number who took part last year.

Link:
Greggs launches meatless steak bake to beef up its vegan range - The Guardian

The success of early lactation performance, metabolic disorders, udder health and fertility are all linked to the diet fed during the dry period.

Although a ration may look adequate on paper, it is important to check it is the diet being consumed.

Feed sorting, for example, will affect nutrient intake. Therefore, regular checks are necessary both in the dry period, at calving and post-calving to ensure the diet is doing its job.

Sean Hughes from Shropshire Farm Vets gives advice on how to assess whether your dry cow ration is working effectively.

See also: 5 key considerations when feeding minerals to dairy cows

Why it matters

The primary aim of dry cow feeding is to maintain body condition, maximise mammary development and prime the immune system.

How to assess it, and targets

The target daily intakes for Holstein cattle in the close-up dry period should be 12-14kg of dry matter (DM).

It is hard to assess individual intakes, so this needs to be assessed on a group basis. It may be time consuming to weigh feed in and out, but it can tell you a lot about whether your cows are eating enough, if they are sorting food and getting the correct dietary balance.

You can also sieve the leftover ration which can tell you if chop length it is correct.

Troubleshooting problems

Feed intake can be affected by:

Why it matters

Rumen fill scores are a good indication of nutritional status of the animal.

See also: Video guide to carrying out rumen fill scores

It quantifies the intake of feed and its rate of passage of feed over the previous few hours.

How to assess, and targets

Cows can be scored at any time of the day. However, its best to score at random times to give you an overall impression of rumen fill throughout the day. The ideal score varies for different breeds, however dry cows should score either 4 or 5 (see below).

Ideally, rumen fill scores should be conducted after a change in the diet. This may not mean a change of ingredients, but rather a change in the silage clamp being used, or batch of straw, for example.

Score 4= The skin under the lumbar vertebrae curves outwards. No para lumber fossa is visible behind the last rib.

Score 5= The lumbar vertebrae are not visible as the rumen is well filled. The skin over the whole belly is quite tight. There is no visible transition between the flank and ribs.

Troubleshooting problems

See troubleshooting problems associated with intakes above.

Why it matters

A rumen audit can help assess whether a diet is working efficiently in order to maximise production and avoid health issues.

See also:How to carry out cow muck assessments

How to assess, and targets

Troubleshooting problems

If a problem is found it is most likely diet related. If the starch is too high in the diet, this can cause acid loading.

Why it matters

Blood tests taken in the dry period and post calving can tell you a lot about the energy, protein and mineral status of an animal and will give you an overall picture at a herd level.

How to assess, and targets

Troubleshooting problems

If the mineral status isnt correct, go back to the drawing board and look at the diets mineral availability from forages and additional ingredients.

Ketosis occurs in cattle when energy demands (e.g. high milk production) exceed energy intake and result in a negative energy balance. Ketotic cows often have low blood glucose (blood sugar) concentrations.

If you are getting high levels of ketones in blood tests or ketotic cows, then you need to address the energy availability or intakes in either the dry cow ration or fresh cow ration.

See troubleshooting problems associated with intakes for more detail.

Kathy Horniblow

Why it matters

Noting down any issues that occur at or around calving will help you quantify if there are any problems.

Clinical milk fever is one of the biggest issues at calving and is associated with the ration in the dry period.

Other conditions affected by the transition diet include dystocia (calving difficulties), retained foetal membranes, metritis, ketosis, left displaced abomasum and mastitis.

How to assess, and targets

Regularly check your records to see if there are any trends and that your levels are not exceeding the targets. Targets are:

Troubleshooting problems

Milk fever: The transition diet should prime the cow ready for calving. If the DCAB is too high (positive) it can affect calcium metabolism from the bones.

By adding anionic salts such as magnesium chloride to the dry cow ration you acidify the blood, making calcium more readily available at the point of calving.

The other issues can also be diet linked. If a cow is in negative energy balance at calving and calcium levels are low, then her immune system will struggle, predisposing her to the conditions mentioned above.

Using a refractometer to assess cattle performance Billypix

Why it matters

More than half of calf deaths occur with the first six weeks of life and can often be associated with poor colostrum quality and intake as well as disease.

See also:Rethinking cattle performance video: How to use a refractometer to test colostrum quality

How to assess, and targets

The target is <3% calf mortality. Good record-keeping is essential to monitor this at a herd level.

Its important to assess colostrum quality, this can be done by using a Brix refractometer. High-quality colostrum can be defined as having at least 50g/L IgG with a reading above 22% on a refractometer.

You can also take bloods from calves within the first days of life to assess the absorption of antibodies from the colostrum.

Troubleshooting problems

The process of colostrum production begins several weeks before calving. During this time, large amounts of immunoglobulins (IgG) (antibodies) are transferred from the bloodstream of the cow into colostrum.

Mineral and nutrient status during the dry period will influence colostrum quality. Assessing colostrum quality and passive transfer will highlight potential transition issues.

Stress and disease can also affect colostrum production. It is important dry cows remain in stable groups, as changing the social environment throughout the dry period can impact intakes and increase stress.

See the original post:
How to assess if your dry cow ration is working effectively - FarmersWeekly

Running is one of those sports you can pick up at any point, at any skill level and you won't even need any special gear either although some is recommended for added comfort, like decent running shoes, a good running watch and some running headphones wouldn't hurt either. If you want to get fit in 2020 and have been thinking about staring to run regularly, we'll give five reasons why you should start running and some tips on what to wear, too.

Running regularly has a range of benefits, including improved physical and mental health, but it can also make you sleep better and some studies suggest it can improve your memory, too. Whether the last statement is true or not, running certainly has more benefits than drawbacks, and if you embark on the journey of becoming a runner, you won't regret it, on the contrary.

Once you started running, you will see and feel the benefits of it very soon. It is easy for runners to lose weight fast, as detailed below, but on top of that, running can also help you maintain weight loss easier, unlike 'just' going on a diet, for example.

Read the below reasons if you need one last nudge to start running...

You can just go for a run at any point during the day, especially if you are not doing a tempo session. Saying that, stretching before and especially after your runs is recommended, to loosen up the muscles a bit. Get a foam roller or another massage tool, they are fairly inexpensive but work great nevertheless.

Also, after your runs, drink some water to replace the water that left your body through sweating. If you are going for longer runs anything around or over an hour take some water with you using a reusable water bottle. We don't want to further pollute the environment with single use plastics.

Eating right is also important when it comes to running and in general, too. Try not to eat anything half an hour prior to your run, but ideally leave an hour this. After your runs, especially if you went for a longer run, consider eating or drinking something with high protein content, let it be protein snacks, protein powder shake or just some nuts and fruit.

Running indoors or outdoors will improve your mood

(Image credit: Getty Images)

Everyone has heard of the runner's high, this feeling of euphoria that runners experience when they devour the miles. Exercising and running in particular releases endorphins in your body which will make you feel happier. Endorphins are natural pain relievers and its release in the body is an evolutionary response to different forms of stress, one of these being long-distance running.

If you haven't tried running before, don;t imagine runner's high as being under the influence of drugs. You won't find running easier because of it but you will have a feeling that you wouldn't mind doing it again, immediately after you finished running.

The more you run, the more often you will feel this and the more endorphin will be released in your body, making you a more balanced and happier person overall.

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Running will help you lose weight faster

(Image credit: Saucony)

Kind of an obvious one next: running being a cardio exercise can effectively help you lose weight fast(er). It's pretty simple, when you run, you spend a lot of energy moving your body forward, which burns more calories, which in turn will help you lose weight fast.

Of course, it will all go in vain if you will reward yourself after the running sessions with something unhealthy. A calorific reward system is the worst things you can do to yourself if you actually want to lose weight and be healthy. By saying "I ran for 30 minutes today, I deserve this pizza", you will effectively take in more calories than before and will actually gain weight as opposed to losing it.

For the best results, here is the formula you need to follow:

Losing weight fast = running regularly + consuming calories around maintenance level + using a non-calorific reward system

With this method, you will start losing weight very soon and will also improve your overall health in the same time. Don't try to swap having 2 pizzas for lunch and zero exercise for going running every day and eating leaf salad only. Be sensible and gradually change your lifestyle so it sticks.

Lose weight and keep it off with running

(Image credit: Getty Images)

There is a lesser known law called Wolfe's Law, which states that if you put your bones under stress, they will regenerate to be stronger in response to this stress. Running does in fact put pressure on your bones and therefore, by running regularly, your bones will get stronger, too.

This will only be true, however, if you improve your diet as well as go for regular runs. Poor diet and exercising can actually make your bones weaker and can also result in the loss of muscle mass. At the end of the day, you are what you eat and if you want a healthy body, you will have to feed it healthy foodstuff.

Avoid processed food especially fast food and introduce more fibrous items into your diet, especially vegetables. To clarify, you don't need to swap your whole diet to vegetables. What you can do, though, is to start logging your calories to see how much you eat, and then swap some of the bad calories to good ones.

In summary: running will improve your bone health, but only if you eat right and supply your body with the right nutrients.

Running can significantly improve your quality of life

(Image credit: Getty Images)

This, again, is one of the more well-known benefits of running. Running regularly will improve your heart-health as well as your circulation. What does this mean?

From the National Center for Biotechnology Information: "[Running] is a highly aerobic activity that utilises both fatty acids and carbohydrates for energy. The typical runner tends to have a slow resting pulse rate and a high maximal oxygen consumption. Echocardiographic studies show that distance runners' ... hearts are more efficient than those of sedentary people, pumping a larger volume per beat."

Running will change your body (in a good way) and especially your heart, and will make you more efficient with your energy expenditure overall. Your heart will become more resilient and you will be less prone to illnesses.

Running will make you sleep better

(Image credit: Getty Images)

Increased physical activity can improve your sleep quality significantly. It does this by tiring your body out more and also by reducing stress levels. This will make you sleep better and spend more time in deep sleep which will also make you less stressed overall.

As you can see, once you started the process, exercising regularly can have a snowball-effect on your health, let it be physical or mental. All it needs is a bit of a push and you to get moving. Once that's done, you will find more energy not just for running, but for other activities in your life too, which again will further improve your health, even in short term.

As mentioned above, you won't need an awful lot of gear to start running. That's not to say you wouldn't benefit from having the proper gear at your service on your jogs or runs.

If you are just starting out, you most likely won't need the best gear, so as much as the Garmin Forerunner 945 is a top running watch and the Hoka One One Carbon X is a great running shoe, you can opt in for less advanced gear and still reap the benefits of support.

(Image credit: New Balance)

Weighing just over 200 grams, the FuelCell Rebel is a lightweight shoe. It uses the Trace Fiber upper construction that uses precision stitching in key areas but keeps the upper thin and airy.

The main concern of the New Balance FuelCell Rebel is the forward propulsion; its main aim is to move you forward. The FuelCell midsole is a two-part rebound system that doesn't rock your feet but bounces you back up. It's not as firm and well rounded as the Asics Metaride or the Hoka One One Carbon X, more springy and bouncy.

(Image credit: Garmin)

Garmin's mid-range GPS running smartwatch, the Garmin Forerunner 245, uses the latest HR sensor technology the market leading company has to offer, as well as having integrated memory to store music, making it perfect for those smartphone-free running sessions. Battery life is also excellent, up to seven days in smartwatch mode, take that, Apple Watch!

(Image credit: Soundcore)

Without a doubt, the Soundcore Spirit X Sports wins on being the best value for money headphones for runners. For the price, you'll get a pair of sweatproof Bluetooth headphones with up to eight hours of listening time. Granted, the sound is not superior but definitely decent enough to deliver a bit more than just squeaky noise during your runs.

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5 reasons why you should try running and the best running gear you'll need - T3

ROCKVILLE, MD Every Jan. 1, gyms get more crowded, the grocery store's healthy food aisles become more popular, and goals are set higher than the year before.

But even with the best of intentions, unrealistic or overwhelming New Year's resolutions are usually doomed from the start.

But don't stress 2020 could be your year!

Patch spoke with local dietitians and a personal trainer to find out what it takes to get healthy and stay healthy beyond the new year. Here's what they said:

1. In your opinion, what's the best way(s) for someone to get healthy and stick to a manageable eating plan?

To get healthy and stay that way don't look for another diet or lifestyle eating plan. You can bypass diets that don't work by learning intuitive eating skills, that is, eating food that you love while also listening to your body and honoring your hunger and fullness cues.

2. As a dietitian, is there are common reason (or reasons) why people abandon their resolutions?

Statistically, about 95 percent of people who go on diets end up gaining all of the weight back after two years. So, diet resolutions don't work likely because diets simply don't work for long-term weight loss. Plus, all people tend to break self-imposed rules. We are naturally rebellious. In terms of eating, it's natural to want to eat a lot of fruits and vegetables after a couple of weeks of heavier eating over the winter holidays - that's perfectly normal. No need to set yourself up for breaking a resolution just eat food that you're craving.

3. What do people who stick to their weight loss and healthy food goals have in common?

People who stick to eating and weight loss goals tend to be a bit more rigid in mindset, obsessive, and harbor rule-following traits. So, it's not necessarily positive. That said, one can certainly be perfectly healthy and at the right weight for themselves without having any goals in that direction. Intuitive eating and mindful movement isn't about setting goals.

4. Any myths you wish to dispel? Tricks or suggestions?

It's normal for the New Year to be a time of re-set. It's inspiring to imagine the next year being better and to think of the myriad of ways we can better ourselves. But instead of setting goals to change our bodies, I encourage my clients to think of something they'd like to work on as an intention for 2020. And, keep it positive! Me, I'm going to work on being more patient and empathetic with my kids (one of them is a teen).

1. In your opinion, what's the best way(s) for someone to get fit and stick to a manageable exercise plan?

Individuals increase their likelihood of success if they begin their journey with a fitness professional someone who is currently credentialed to perform a thorough assessment and develop an appropriate program. To stay on track, they will need to learn technique/proper form, how to stay safe, and possibly enlist someone to help them stay committed/accountable. It doesn't have to be forever, but people should recognize they are worth the investment of time and money. Those who can't afford a personal trainer should start small. A beginner may say: "I'm going to spend 15 minutes exercising 3 times per week during each week of January."

This objective is specific, measurable, achievable, realistic, and time-bound. Each 15-min bout can include a combination of things brisk walking, body weight squats, planks, stretching. If they are successful, they can add a couple of minutes to each session before the month ends.

For February, they can set a new plan for the month and quarter. Fitness professionals or even an app can help him/her plan to meet that objective. Also, it helps to enlist a buddy for support and accountability.

2. Any advice for people who are intimidated by the gym?

YES, please don't feel self-conscious or intimidated. EVERYONE was new at one time, and no one is staring at you or hoping you'll be unsuccessful! Trainers want you to hire them, but staff can help you 5 minutes at a time, even if working with a trainer isn't in your budget. Find a staff member who can help you each time you go to the gym! The gym is sort of an adult "jungle gym" where you can get hurt if you're not careful, so please allow people to help you if they approach you. And take advantage of any gym's assessment and comp training session, as it's an opportunity to be assessed and to learn what you need.

3. As a trainer, is there are common reason (or reasons) why people abandon their resolutions?

Probably because they set their goals too high too soon, or go too hard too fast. Of course, work and family demands can make it hard for people to stay committed and/or accountable. That's where a buddy or trainer can help. New habits can be hard to stick with, so other people and/or apps can help you stay on track. Reflect on the past to figure out where you may have "gone wrong," and determine what you can do differently this time to help you be more successful.

4. What do people who stick to their fitness goals have in common?

People who start a program and stick with it have figured out what works for them. Trial and error, perseverance, persistence, stubbornness...call it whatever you like...all of these behaviors or qualities can work in our favor if we allow them to.

5. Any myths you wish to dispel?

Myths or statements that have always bugged me relate to muscle vs fat tissue. 1) FACT: You cannot change muscle into fat. You can lose fat and gain muscle at the same time, but one does not magically turn into the other. The right exercise program, combined with proper nutrition, can help a person change their body composition...no matter their age. 2) FACT: Muscle does not weigh more than fat. More precisely, one pound of muscle takes up less space than one pound of fat. THAT is why the scale may say you haven't lost weight when your clothes are looser and you begin to look trimmer. Also, the scale is not the only way to measure progress.

6. Any other tricks or suggestions?

Dig deep to answer why you want to get in shape, get fit, lose weight, etc. Use your thoughts to help you stay motivated. Don't be too hard on yourself. You will sometimes miss a workout or eat too much....just get back on track ASAP. If you think you have an eating problem, see a therapist.

If you hate exercise, find a way to make it fun or tolerable. If you can afford it, hire a professional to help you get started. If you weigh yourself daily, which I don't necessarily recommend, compare your weight to the same day of the previous week, NOT the day before. Try to look at the big picture and remember the reason(s) WHY you're doing what you're doing. One "bad day" of eating or one missed workout will not ruin you.

1. In your opinion, what's the best way(s) for someone to get healthy and stick to a manageable eating plan?

Success and sustainability in achieving one's health goals starts with motivation and setting realistic expectations. Rather than focusing on weight loss, the most sustainable motivation often centers around what a person can measure daily in terms of energy, mood, cravings, sleep, and stress management. These changes provide a more immediate return on someone's investment in their health. A nutritional plan that is realistic in terms of logistics and one that manages hunger and cravings is another key ingredient to sustainability.

2. As a dietitian, is there are common reason (or reasons) why people abandon their resolutions?

Resolutions are often short-lived because they aren't rooted in long term progression. Resolutions have a tendency to just be something that we do at the beginning of the year for a "fresh start." So, having long term goals with a realistic plan and expectations can ensure more sustainable success.

3. What do people who stick to their weight loss and healthy food goals have in common?

They understand and are committed to making long-term lifestyle changes. They aren't just looking for a quick fix.

4. Any myths you wish to dispel?

That all carbs are bad and cause weight gain! There are numerous ways to qualify and quantify carbs strategically to achieve weight loss as well as other health and wellness goals.

5. Any other tricks or suggestions?

Yes, the recipe often comes down to hormone balance. Stress and blood sugar hormones are often pulling the strings on our tendency toward weight gain and how we feel physically and emotionally. All of these factors play a major role in our behavior and the food choices we make.

Editor's note: Some answers have beed edited for conciseness and clarity.

Original post:
Health, Fitness Resolutions: Experts Share How To Stick With Them - Rockville, MD Patch

ROCKFORD, Ill. (WIFR) -- It's time to start making your New Year's Resolutions. Local experts offer help for dieting and finances, two of the more common avenues for resolutions.

Dieticians say losing weight and eating healthy are two common resolutions, but sticking to both can be tough. Experts say making the goal of eating healthy is often too vague of a resolution, and you may need a more specific plan.

"A lot of times we create our goals, and they're very broad," says Mercyhealth dietician Dritka Otlmanns. "Instead of saying, 'I want to eat healthy' or 'I want to lose weight,' come up with more specifics to help hold you accountable and starting small and working your way up."

Otlmanns suggests starting small by adding in healthier options to at least one meal a day and working your up to make it easier to add those choices into your lifestyle.

Ringing in the New Year may encourage others to pursue financial resolutions. Northwest Bank offers advice to help you improve your financial standing in the coming year.

Assistant vice president and branch leader Jennifer Borg says it starts with creating a budget, calculating your net worth and re-evaluating your expenses. Once you do that, you can set specific financial goals and even prepare for the unexpected.

"Create an emergency fund, something that would be able to cover a sudden unexpected expenditure," says Borg. "A lot of people aren't prepared to cover even a $500 expense that comes up if they aren't ready for it."

Borg also recommends using the 50-30-20 rule when creating a budget. Put 50 percent of your income toward needs, 30 percent to wants and 20 percent to savings.

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Local experts offer advice for New Year's resolutions on diets, finances - WIFR

As 2020 begins, athletes around the world are preparing for the years largest sporting event the Tokyo Olympics in August. Indonesian athletes will be represented, particularly badminton players and weightlifters, who stand a better chance of winning medals than their compatriots.

The road to the Olympics, however, is winding and rough. Not everyone can compete in the worlds most prestigious multisport event. Athletes must go through qualifying rounds or meet qualifying times to be eligible to compete in Tokyo. Preparations begin long before the real medal race kicks off in the summer.

Indonesia is aiming higher this year than in previous Olympics. But the challenge for our athletes is not limited to hours of disciplined training to improve their technical skills or physical endurance.

For the athletes, it will be difficult to maintain a strict and healthy diet. In a country wheregorengan(fried snacks) are king and instant noodles are a staple food, the athletes will have to struggle to resist such temptations.

It is public knowledge that Indonesian athletes lag behind their foreign counterparts when it comes to nutritional management. This deficit is perhaps one of the reasons behind our relative lack of achievements in the Olympics and other world-level competitions.

As sports nutritionist Emilia Elfiranty Ahmadi said, our athletes eat three times a day only to fill their stomach. For athletes, eating is part of the job. It takes commitment to supply their bodies with proper food, which requires [nutritionist] supervision, she said.

Only a few sports organizations in Indonesia such as the Indonesian Track and Field Association (PASI) and the Badminton Association of Indonesia (PBSI) hire doctors and nutritionists to help manage their athletes diets.

Top athletes are supported by a physician, a nutritionist, a masseur and a psychologist in addition to coaches to stay in their best shape, according to the Youth and Sports Ministrys Eminence Sport Medicine and Human Performance Center director Andi Kurniawan. In Indonesia, the aforementioned roles are mostly played by coaches, he said.

Maintaining a strict diet is not impossible. Indonesian swimmer I Gede Siman Sudartawa received a sponsorship from Japanese food seasoning brand Ajinomoto in 2017, allowing access to healthy and nutritious food through the companys Kachimeshi (Winning Meals) program, a global program that promotes eating well.

In 2016, Indonesias Olympic weightlifting team received a sponsorship from major Australian beef producer Elders.

Indonesias newly hired national soccer team head coach Shin Tae-yong, from South Korea, likely understands the correlation between a good diet and sports achievements. His soaring career as soccer player and coach are evidence of this. While he has set his sights on improving his players poor physical fitness, he may need a good nutritionist in addition to a physical trainer with World Cup experience.

Athletes have to be responsible for their own bodies and, therefore, have to follow a healthy diet to support their performance and sustain their careers.

Learning from the best practice in certain sports organizations, the National Olympic Committee could work with the private sector to improve athletes nutrition to help our Olympic dreams come true.

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New Years resolution: Diet - The Jakarta Post - Jakarta Post

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